At Sustainable Action Now, we’re passionate about making plant-based eating approachable, affordable, and delicious. This week, we’ve curated a complete ‘Food With Feeling’ meal plan filled with hearty vegetarian recipes, a bonus sweet treat, and even a soothing soup that’s been nicknamed Italian Penicillin. Each dish highlights sustainability in the kitchen while proving that wholesome meals can be both comforting and easy to prepare.
Whether you’re looking for weeknight dinners, weekend baking projects, or healing bowls of soup, this collection is designed to keep you inspired all week long.
A Plant-Based Meal Plan for the Week
We’ve built this plan around simple, nourishing dinners that emphasize plant-based proteins, sustainable ingredients, and flavors that keep you coming back for more. From creamy pasta to zesty gyros, here’s what’s on the menu:
Monday | Ricotta Pasta
Start the week with comfort in a bowl. This Easy Ricotta Pasta comes together in just 20 minutes with creamy ricotta, parmesan, garlic, and olive oil. A squeeze of fresh lemon adds a zesty brightness, while fresh herbs elevate the flavor. Perfect for busy Monday nights when you want something quick, cozy, and satisfying.
👉 Get the full recipe here.
Tuesday | Vegetarian Enchiladas
Packed with plant-based protein and plenty of veggies, these Vegetarian Enchiladas are flavorful, filling, and endlessly customizable. Pre-chop your vegetables and prep the filling in advance, and you’ll have a wholesome, Mexican-inspired meal ready in no time. Add your favorite beans, leafy greens, or plant-based cheese to make them your own.
Wednesday | White Chickpea Chili
Midweek calls for something warm and comforting, and this White Chickpea Chili fits the bill. Made with green chiles, corn, chickpeas, and blended white beans, it’s thick, creamy, and family-friendly. Top it with avocado, cilantro, shredded cheese, or crunchy tortilla chips for the perfect finishing touch.
Thursday | Chickpea Gyros
These Chickpea Gyros are proof that sustainable eating doesn’t mean giving up bold flavors. Crispy chickpeas seasoned to perfection are tucked into warm pita bread with fresh toppings like red onion, tomato, and feta. They’re filling, versatile, and even great for meal prep—making them an ideal Thursday night dinner that keeps you fueled and satisfied.
Friday | Chipotle Sofritas
End the week strong with a homemade version of everyone’s favorite burrito bowl topping: Copycat Chipotle Sofritas. This flavorful tofu dish is crumbled, spiced, and simmered in a smoky, savory sauce. Pair it with rice, beans, salsa, and guacamole for a restaurant-quality meal made right in your own kitchen.
BONUS | Baked Pumpkin Donuts
For a weekend treat, nothing says fall like Baked Pumpkin Donuts. These donuts are fully vegan, made with simple pantry ingredients, and baked instead of fried. The result? A fluffy, cinnamon-sugar-coated delight that’s perfect with your morning coffee or as an afternoon snack.
Meal Prep Tips for Success
To make your week run even smoother, here are some tried-and-true tips:
- Shop and prep on the same day. This prevents ingredients from getting lost in the fridge.
- Pre-chop veggies in batches. Save time by prepping for multiple meals at once.
- Measure out spices in advance. Keep them in small containers or baggies for quick cooking.
- Use the right storage containers. A good set of snapware containers makes it easy to portion meals without crowding.
- Think ahead. Crumble tofu for Friday’s Sofritas early, or cook Tuesday’s enchilada filling the night before.
With a little planning, eating plant-based all week becomes effortless and enjoyable.
Italian Penicillin: The Healing Soup You’ll Crave
No Sustainable Action Now Report would be complete without a recipe that feeds not just the body, but also the soul. Enter Italian Penicillin Pastina Soup—a cozy, nourishing dish that’s been compared to the Italian cousin of chicken noodle soup.
Made with a base of sautéed onion, carrots, celery, and garlic, this soup develops depth from fresh thyme, bay leaves, and optional parmesan rind. Once blended, the broth becomes silky and luxurious, perfect for simmering delicate pastina (or orzo, ditalini, or small shells). A squeeze of fresh lemon brightens every spoonful.
Why You’ll Love It:
- The ultimate comfort food. Ideal for sick days, chilly nights, or whenever you need something soothing.
- Vegetarian & customizable. Add beans for protein or greens for extra nutrients.
- Quick & simple. Ready in under an hour with basic pantry staples.
- Healing reputation. Just one bowl and you’ll understand why it’s nicknamed penicillin.
This soup isn’t just food—it’s a reminder of how simple, nourishing ingredients can bring comfort and healing.
Sustainable eating doesn’t have to be complicated. With thoughtful planning, fresh ingredients, and recipes that highlight plant-based proteins, you can enjoy a week of meals that are both good for you and good for the planet. From Ricotta Pasta to Italian Penicillin Soup, each dish brings its own story, flavor, and comfort to the table.
For even more plant-based inspiration, explore our full recipe collection and start building your own sustainable meal plans today.
