Menu Plans

Meatless Meals

Menu #4

We paired healthy eating with some classic comfort foods in this 7-day menu plan. No need to sacrifice flavour to eat right! Enjoy a variety of our delicious vegetarian recipes which are sure to win over everyone and become family favourites.

Featured in this menu plan:

  • Easy
    Pesto Pasta Primavera

    Cook Time: 30 mins

    Serves 6

  • Easy
    Spring Frittata with Swiss Chard, Asparagus and Peas

    Cook Time: 25 mins

    Serves 12

  • Easy
    Black Bean Burgers with Garden Salsa

    Cook Time: 10 mins

    Serves 4

  • Easy
    Flourless Black Bean Brownies

    Cook Time: 30 mins

    Makes 12

The Menu Plan

*Meals are based on a four-person serving, however, most recipes can be doubled. If you are having any trouble or come across any questions, email us at bfkanswerline@atco.com.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Pesto Pasta Primavera

Cut up extra asparagus and reserve for Wednesday

 

Reserve extra cherry tomatoes for Thursday and Friday

Spring Frittata with Swiss Chard, Asparagus and Peas

Use up reserved asparagus from Monday

 

Reserve 1/2 red onion for Saturday

 

Substitute spinach for swiss chard and reserve extra spinach for Friday

North African Vegetable Stew

Use reserved rice from Tuesday

Spinach and Cheese Quesadillas

Use up reserved spinach from Wednesday

Black Bean Burgers with Garden Salsa

Use reserved 1/2 cucumber from Tuesday and red onion from Friday

 

Reserve 1/2 red pepper for Sunday

Egg-Free Caesar Salad Dressing

Torn Romaine lettuce

Serve with cooked rice

 

Make enough for 4 - 6 servings and reserve extra rice for Thursday

Cumin Vinaigrette

Serve with garden salad

 

Add cherry tomatoes, celery and 1/2 a red pepper to the greens

 

Reserve 1/2 red pepper for Friday

 

Reserve leftover dressing for Sunday

Quick Chickpea Salad

Use up reserved cherry tomatoes from Monday, 1/2 red pepper from Friday, and 1/2 red onion from Wednesday

 

Reserve some of the chopped red onion for Saturday

Cucumber Salad

Reserve extra cucumber for Saturday and Sunday

Cumin Vinaigrette

Serve with garden salad and leftover 

 

Use up any leftover greens and vegetables

Grocery List

This list has all the ingredients in the quantities necessary to make the recipes listed on the above meal plan. Check your fridge, freezer and pantry before going to the store. Shop sales and use coupons where applicable. 

*Optional ingredients, either toppings or garnishes used throughout the week.

  • Produce
    • 2 shallots 
    • 3 red onions 
    • 2 onions 
    • 2 bunches green onion  
    • 1 bunch fresh parsley 
    • 13 cloves of garlic  
    • 1 pkg(100g) sliced mushrooms 
    • 1 pkg (84 g) fresh basil  
    • 1 pkg (20g) fresh mint 
    • 1 pkg (20g) fresh thyme leaves 
    • 3 English cucumbers 
    • 3 medium zucchinis 
    • 4 small yams   
    • 1 acorn squash 
    • 2 red bell peppers 
    • 1 bunch cilantro 
    • 1 bunch fresh spinach 
    • 1 bag (510 g) Romain lettuce hearts 
    • 2 medium carrots 
    • 1 cup lemon juice 
    • 2 limes 
  • Proteins & Dairy
    • 1/2 tsp anchovy paste* 
    • 2 1/4 cups fresh grated Parmesan  
    • 1 cup (250g) goat cheese  
    • 1 1/2 cups whipping cream (35%) 
    • 1 cup light cream (10%) 
    • 1 cup buttermilk (3.25%) 
    • 15 large eggs 
    • 1/4 cup plain Greek yogurt 
    • 1 (250g) brick cream cheese 
    • 3/4 cup salted butter 
    • 2/3 cup shredded cheddar cheese 
    • 1 pkg (500 g) ricotta cheese 
    • 1 cup shredded provolone cheese 
    • 1 cup freshly grated Ramono cheese
  • Frozen Foods
    • 1 1/2 cups frozen green peas   
    • 1 pkg (10oz/300g) frozen spinach 
  • Pantry
    • 3/4 cup liquid honey 
    • 2 tbsp mayonnaise 
    • 1 jar (170mL) marinated artichoke hearts 
    • 2 cans (14 oz/398 mL) diced tomatoes 
    • 1 can (14 oz/398 mL) kidney beans 
    • 2 cans (14 oz/398 mL) black beans 
    • 1/2 cup fine dry bread crumbs 
    • 1 can (7 1/2 oz/213 mL) tomato sauce with herbs 
    • 1 can (14 oz/398 mL) coconut milk 
    • 1 can (14 oz/398 mL) pure pumpkin 
    • 3 cans (14 oz/398 mL) chickpeas 
    • 1 tbsp capers 
    • 6 1/2 cups Penne or Farfalle pasta 
    • 1 pkg (250g) oven-ready cannelloni tubes 
    • 1 1/4 tbsp Dijon mustard 
    • 1 cup vegetable broth  
    • 4 hamburger buns 
    • 4 whole wheat flour tortillas (8 inch) 
    • 1 loaf French bread 
    • 2 cups white rice 
    • 3 tbsp pine nuts, walnuts or almonds 
    • 1/4 cup white wine 
    • 1 jar red curry paste 
  • Herbs & Spices
    • 6 tsp salt 
    • 1 1/4 tsp freshly ground pepper 
    • 1/2 tsp dry mustard 
    • 5 tsp chili powder 
    • 1/4 tsp dried dill weed 
    • 1/4 tsp ground allspice 
    • 1/4 tsp cayenne pepper 
    • 1/2 tsp garlic powder 
    • 1/2 tsp dried sage leaves 
    • 3/4 tsp dried oregano leaves 
    • 1 tsp paprika 
    • 1/2 tsp onion powder 
    • 1 1/4 tsp ground ginger 
    • 1/2 tsp nutmeg 
    • 2 1/4 tsp ground cumin 
    • 3/4 tsp coriander 
    • 1/4 tsp cinnamon 
    • 1/4 tsp dried thyme leaves  
    • 1/2 tsp cayenne pepper
  • Baking
    • 1/3 cup granulated sugar 
    • 1 cup all-purpose flour 
    • 1 cup whole wheat flour 
    • 1 tbsp baking powder 
    • 1 tsp baking soda 
    • 4 tsp vanilla 
    • 3 tbsp pine nuts, walnuts or almonds 
    • 1/4 cup raisins 
    • 1 cup cocoa powder 
    • 1 cup dark chocolate chips 
  • Oils & Vinegars
    • 1/3 cup canola oil  
    • 1 1/4 cups cup olive oil 
    • 2 tbsp rice vinegar