As fall settles in and the air turns crisp, there’s nothing better than warming up with hearty, flavorful vegetarian meals. This week, we’ve put together a vegetarian meal plan featuring six diverse recipes that are simple to make, nourishing, and packed with seasonal flavors. From comforting soups to vibrant curries and easy breakfast ideas, these recipes are designed for anyone looking to eat well while keeping meal prep stress-free.
For full recipes and step-by-step instructions, visit Sustainable Action Now’s recipe section.
Monday – Italian Penicillin Pastina Soup
Start your week with a bowl of soothing Italian Penicillin Soup, a classic comfort dish perfect for cozy mornings or when you need a little pick-me-up. Made with tiny pastina pasta, fresh herbs, lemon, and warm, nourishing broth, each spoonful is like a hug in a bowl. This recipe is ideal for making ahead: prep the vegetables and broth, then add the pasta just before serving.
Why we love it: Comforting, immune-boosting, and easy to customize with your favorite herbs.
Tuesday – Easy Pesto Gnocchi
For a quick, flavorful weeknight dinner, try Easy Pesto Gnocchi. This recipe comes together in under 30 minutes, featuring tender gnocchi sautéed with fresh asparagus and tossed in homemade basil pesto. A hint of lemon brightens the dish, making it both light and satisfying.
Meal prep tip: Make the pesto ahead of time to save even more cooking time, or use store-bought pesto for a faster version.
Wednesday – Roasted Potato, Chickpea, and Cauliflower Bowls
Midweek calls for something filling and nourishing. These Roasted Potato, Chickpea, and Cauliflower Bowls are packed with roasted veggies, protein-rich chickpeas, and hearty flavors. Roast the vegetables ahead of time for easy reheating in the air fryer or oven. Drizzle with a simple tahini sauce or lemon juice to enhance the flavors.
Why it works: Quick to prep, nutrient-rich, and highly customizable to whatever vegetables you have on hand.
Thursday – Chickpea & Sweet Potato Coconut Curry
Warm up your Thursday with a Chickpea and Sweet Potato Coconut Curry. This vegan-friendly recipe is loaded with vibrant vegetables, chickpeas, and a rich coconut curry sauce. It’s perfect for meal prep: chop the veggies and measure the spices in advance, then cook everything together in one pan for a fuss-free, flavorful dinner.
Pro tip: Pair with steamed rice or warm naan to soak up every bit of the delicious sauce.
Friday – Orange Tofu with Rice & Veg
End the workweek with a sweet and tangy twist: Orange Tofu. Inspired by the flavors of your favorite takeout, this vegan recipe swaps chicken for crispy tofu, tossed in a zesty orange sauce. Serve it over rice with sautéed vegetables for a balanced, satisfying meal.
Meal prep tip: While best served fresh, you can prep the rice and vegetables in advance to streamline dinner on a busy Friday night.
BONUS – Easy Breakfast Tacos
Weekends (or even weekday mornings!) call for quick and delicious breakfast options. These Easy Breakfast Tacos take just a few minutes to assemble, packed with fresh vegetables, beans, or tofu scramble. They’re perfect for a grab-and-go meal or a cozy morning by the fireplace.
Why we love them: Flexible, fast, and full of flavor.
Meal Prep and Storage Tips
To make your week as stress-free as possible:
- Do your grocery shopping on the same day as meal prep to keep ingredients fresh.
- Use high-quality storage containers (like 5.5 cup Snapware containers) to portion meals without crowding.
- Prep vegetables and sauces ahead of time when possible to reduce cooking time during the week.
Each recipe in this week’s meal plan is designed with simplicity, flavor, and nutrition in mind, making it easier than ever to enjoy plant-based meals throughout your busy week.
For printable shopping lists, full recipes, and more week-by-week vegetarian meal plans, check out Sustainable Action Now’s recipe section.
Fall is the perfect season to embrace cozy, nourishing meals that bring warmth to your kitchen. Whether it’s a comforting soup, a vibrant curry, or a quick breakfast taco, these recipes offer variety and balance, all while keeping preparation manageable.
Enjoy your week of delicious vegetarian meals, and remember: a little prep goes a long way toward stress-free cooking and healthy, satisfying meals.
