Each week, to help our readers with their meal planning, we invite an FBC member to put together a weekly menu plan based on recipes from their blog that includes a week’s worth of dinners from Sunday to Saturday. We include a printable shopping list so you can get everything you need and be ready to cook. And you’ll get introduced to some new recipes and meet some great new Canadian food blogs!
As as long time vegetarian, a lot of people come to me for ideas on how they can incorporate more meatless meals into their family meal plans. They are surprised to hear how easy meatless cooking can be! Vegetarian meals can be incredibly filling and satisfying while providing all of the necessary protein, fibre and healthy fats to keep you and your family healthy. Plus, they are loaded with veggies! Always a bonus.Vegetarian meals can also be very creative and just plain fun.
To inspire my meatless meals, I look to foods that are in season. We are currently between seasons, so this week’s meal plan uses a variety of late summer produce (tomatoes, corn, zucchini, basil and peppers) and some early fall produce. As my family and I love cauliflower, I've also included two recipes that feature this delicious and often overlooked vegetable.
Since The Fig Tree blog is a wholesome food blog that celebrates vegetarian cuisine from around-the-world, this week's meal plan is also set up to take you and your family on a trip around the globe. From Mexican to Chinese, from Indian to Italian, you've got your week set. Taking inspiration from around-the-world, this week's meal plan will prove that vegetarian meals are delicious and far from boring.
Sunday
This easy-to-make, filling tamale pie is a family favourite. It's loaded with veggies and beans then topped with a hearty cornbread crust with cheddar cheese and warm spices. Serve with a dollop of sour cream and avocado slices for the perfect Sunday meal.
Monday
30 Minute Cauliflower Chickpea Curry
This curry is my go-to curry on a busy weeknight. It takes 30 minutes, but tastes like it has been cooking for hours. Use half of a large cauliflower for this recipe and reserve the second half for Wednesday's Roasted Cauliflower and Red Onion Pasta. Double up on the amount of brown rice, so that you have enough ready for Tuesday’s stir-fry.
Tuesday
Sweet and Spicy Vegetable Stir-fry
One of the best things about vegetarian & vegan cooking is that you can get away with preparing one dish that satisfies all of your nutrient requirements. This stir-fry is loaded with fresh veggies, protein and fibre and is low in fat. Plus, it’s filling without being too heavy. I usually make stir-fries when I need to use up veggies that are starting to look lackluster in the fridge. Tossing them in a little homemade stir-fry sauce breathes life back into the veggies. Homemade stir-fry sauce is key so that you can control the amount of sugar and sodium in your dinner. Set aside ½ of the container of diced pineapple tidbits to add to Thursday’s Quinoa Curry Bowls.
Wednesday
Roasted Cauliflower and Red Onion Pasta
Roasted Cauliflower and Red Onion Pasta is another family favourite. Roasting cauliflower brings out a ton of flavour in an often-forgotten vegetable. Tossing the cauliflower with roasted sweet red onion, salty feta and penne make for the most satisfying weeknight dinner that will make your tastebuds very happy! Use the remaining cauliflower from Monday’s meal. Reserve some feta for the Blueberry Feta Salad with Toasted Pecans.
Thursday
Pineapple & Cashew Quinoa Curry Bowls
A great and unique way to enjoy the popular whole grain, quinoa! This 30 minute meal is perfect for a weeknight. It's sweet and slightly spicy and packed with flavour. The addition of cashews and pineapple make for a really delicious meal that will win over your entire family. Use the reserved pineapple tidbits from Tuesday’s meal.
Friday
Spiced Pumpkin White Bean Bisque
September is the start of “pumpkin” season in the blog world. I’ve already seen tons of blog posts featuring pumpkin. As sad as I am to say goodbye to summer, I am really looking for fall produce such as butternut squash, apples, sweet potatoes and pumpkin! This is one of our favourite soups, as it has beans puréed right into the broth to create a creamy base full of fibre. The rosemary croutons are a really nice addition. Enjoy with a salad such as Blueberry Feta Salad with Toasted Pecans in a Maple Dijon Dressing. If blueberries are out of season, replace the blueberries with fresh pear slices.
Saturday
Baked Zucchini Rollatini with Marinara or dine out
Have some extra zucchini kicking around from summer? This Baked Zucchini Rollatini with Marinara is a real show stopper. This is one of my favourite dishes to make for a romantic night in. Saturdays are usually date night for my husband and me. Sometimes we go out for dinner and sometimes I like to make a delicious, fancy meal such as this rollatini and then we cuddle up and watch a movie. This meal is rich and flavourful, but less heavy than a traditional pasta dish.
MENU PLAN SHOPPING LIST
Don’t forget to grab your downloadable shopping list (FBC Meal Plan - The Fig Tree Blog) that includes all your pantry staples as well as fresh foods and the more unique ingredients!
MORE MEAL PLANNING TIPS & IDEAS
Want some great tips to help you plan your own weekly menus? Check out our helpful tips in Meal Planning 101. And for menu planning inspiration, browse our entire meal plan archives.
Courtney is the writer, photographer and recipe developer at The Fig Tree - a wholesome vegetarian food blog that celebrates cuisine from around-the-world. When not in the kitchen making a mess, Courtney enjoys reading novels, flipping through cookbooks, binge-watching shows on Netflix, attending live concerts and theatre productions, spending time with friends and family and travelling the world.
Find her on social media: Blog | Facebook | Twitter | Pinterest | Instagram
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So helpfully ,well done,really enjoy your blog..!!!!!!
[…] I’m over at the Food Bloggers of Canada sharing a 7 day vegetarian menu plan that celebrates the changing of seasons. This week’s meal plan uses a variety of late summer […]
[…] As as long time vegetarian, a lot of people come to me for ideas on how they can incorporate more meatless meals into their family meal plans. They are surprised to hear how easy meatless cooking can be! View More… […]
Hi,
You have made my week. So many helpful menus! Given a choice, I would have my meal planned and shopped for a whole week ahead. I’ve been wanting to do meal planning for some time so I’m going to give it a shot. The list of menus included here are really helpful. I think it will work for me and I’m trying to make a delicious recipe every night!!!
Thanks for sharing and keep coming.