Meal Plan 47: 7-Day Menu and Grocery List

Happy Friday! I’m excited to share this week’s meal plan. Summer has been busy, but I’m back with new recipes and weekly meal plans to make dinner easier and more delicious.

If a recipe here doesn’t fit your tastes or schedule, I have over 850 vegetarian recipes on the blog—explore my full vegetarian collection for more ideas.

Looking for quick dinners? I also have a collection of easy 30-minute meals to help on busy nights.

Happy cooking,

Brita

✨ Get the printable grocery list here: Meal Plan Grocery List (PDF) ✨

Meal prep tips

I usually shop the same day I meal prep—otherwise ingredients can get lost in the back of the fridge. Below are practical make-ahead and component-prep suggestions to save time during the week.

• Cilantro Lime Tofu
  • Make ahead: Marinate the tofu up to 24 hours in advance—the citrus and herbs deepen in flavor.
  • Component prep: Dice mango, bell pepper, onion, and jalapeño a day ahead and store them separately. Toss with lime and cilantro just before serving so the salsa stays bright and not watery.
• Pasta Puttanesca
  • Make ahead: The sauce can be prepared through the simmer step and refrigerated for up to four days; flavors meld and improve overnight.
  • Component prep: Pre-chop shallot and garlic and measure olives and capers so dinner becomes a quick assembly.
• Roasted Veggie Bowls
  • Make ahead: Whisk the dressing up to five days ahead and keep chilled—give it a quick stir before using.
  • Component prep: Chop vegetables and drain the chickpeas the night before. Toss with oil and spices right before roasting to keep them from getting soggy.
• Pesto Gnocchi
  • Make ahead: Prepare the pesto three to four days in advance or use store-bought pesto to save time.
  • Component prep: Trim asparagus ahead of time. This dish is very quick to finish once the pesto and gnocchi are ready.
• Corn Chowder
  • Make ahead: This chowder reheats exceptionally well—make it a day or two in advance or double the batch for easy leftovers.
  • Component prep: Chop bell pepper, onion, carrots, and celery a day early and store together so sautéing becomes a single step.
• BBQ Jackfruit
  • Make ahead: Fully cooked BBQ jackfruit reheats nicely and can be made one to two days ahead for easy weeknight assembly.
  • Component prep: Drain and pull the jackfruit ahead of time, storing it plain in the fridge so you can toss with sauce when ready to serve.

I hope these meal plans simplify your week and spark new favorites. If you have questions or suggestions for improving the meal plans, please reply—I’d love your feedback.

Happy cooking,

Brita

Cilantro Lime Tofu with Mango Salsa

Citrus-marinated tofu pan-seared until golden, finished with a glossy reduced sauce and topped with bright mango salsa. Serve over rice or in tacos for a protein-packed, flavor-forward meal.

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Easy Pasta Puttanesca

A bold, briny tomato sauce with kalamata olives and capers—ready in about 30 minutes using mostly pantry staples. Garlic and shallot build a savory base before crushed tomatoes simmer into a thick, flavorful sauce.

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Roasted Veggie Bowls with Maple Dijon Tahini

Broccoli, cauliflower, carrots, chickpeas, and red onion roasted until golden, then finished with a creamy maple Dijon tahini dressing. A wholesome, make-ahead-friendly vegetarian dinner.

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Pesto Gnocchi with Asparagus

Quick gnocchi tossed in fresh basil pesto with sautéed asparagus—ready in under 30 minutes for a comforting, flavorful weeknight meal.

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Vegan Corn Chowder

A creamy, vegetable-filled vegan corn chowder that highlights summer produce. It reheats well and makes satisfying leftovers for busy weeks.

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Easy BBQ Jackfruit (vegan)

Tender, shredded jackfruit tossed in smoky barbecue sauce—an easy, satisfying meatless option for sandwiches, bowls, or tacos.

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