# 7-Day Vegetarian Family Meal Plan  

A balanced vegetarian menu that feeds a family of four (2 adults + 2 kids) with tasty, kid‑friendly dishes and enough variety to keep everyone satisfied. Each day provides roughly **1,800–2,200 kcal per adult** and **1,300–1,600 kcal per child** (adjust portions as needed). Macronutrient distribution averages **45 % carbs, 25 % protein, 30 % fat**.  

**How it works**  
* **Batch‑cook** grains, beans, and sauces on the weekend to save time.  
* **Mix‑and‑match** proteins (tofu, tempeh, beans, dairy, eggs, nuts) to hit protein goals.  
* **Portion control** – use the tables for a quick glance at calories and macros.  
* **Family‑friendly** – flavors are mild enough for kids but can be spiced up for adults.  

---  

## Day 1  

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Greek yogurt parfait with honey, granola, mixed berries & a sprinkle of chia seeds | 380 | 22 | 45 | 12 |
| **Lunch** | Whole‑wheat pita pockets stuffed with falafel, lettuce, tomato, cucumber & tzatziki | 460 | 18 | 58 | 14 |
| **Snack** | Apple slices with 2 Tbsp peanut butter | 210 | 6 | 24 | 12 |
| **Dinner** | Veggie stir‑fry (broccoli, bell pepper, snap peas, carrots) + tofu, served over brown rice | 620 | 28 | 78 | 18 |
| **Total** |  | **1,670** | **74** | **205** | **56** |

---  

## Day 2  

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Spinach & feta omelette (3 eggs) with a slice of whole‑grain toast | 420 | 28 | 32 | 20 |
| **Lunch** | Lentil soup (1 ½ cup) with a side of mixed greens & balsamic vinaigrette | 350 | 20 | 45 | 8 |
| **Snack** | Homemade trail mix (almonds, pumpkin seeds, dried cranberries) – ¼ cup | 180 | 6 | 14 | 12 |
| **Dinner** | Eggplant Parmesan (baked) with quinoa pilaf and steamed green beans | 620 | 24 | 78 | 18 |
| **Total** |  | **1,570** | **78** | **169** | **58** |

---  

## Day 3  

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Overnight oats (rolled oats, almond milk, banana, walnuts, maple syrup) | 390 | 12 | 55 | 14 |
| **Lunch** | Veggie‑loaded quinoa bowl: quinoa, black beans, corn, avocado, salsa, lime | 470 | 18 | 62 | 18 |
| **Snack** | Carrot sticks with hummus (½ cup) | 150 | 5 | 16 | 8 |
| **Dinner** | Mushroom & spinach lasagna (whole‑wheat noodles, ricotta, mozzarella) + side salad | 640 | 30 | 78 | 20 |
| **Total** |  | **1,650** | **65** | **211** | **60** |

---  

## Day 4  

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Smoothie bowl: frozen mango, spinach, Greek yogurt, flaxseed, topped with granola | 380 | 20 | 48 | 12 |
| **Lunch** | Grilled cheese & tomato soup (whole‑grain bread, cheddar, low‑sodium tomato soup) | 440 | 22 | 52 | 18 |
| **Snack** | Cottage cheese (½ cup) with pineapple chunks | 150 | 14 | 18 | 2 |
| **Dinner** | Chickpea “meatballs” in marinara sauce over whole‑wheat spaghetti, side of roasted zucchini | 620 | 28 | 80 | 18 |
| **Total** |  | **1,590** | **84** | **198** | **50** |

---  

## Day 5  

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Whole‑grain pancakes topped with Greek yogurt & fresh strawberries | 410 | 18 | 62 | 12 |
| **Lunch** | Mediterranean grain salad: farro, feta, olives, cucumber, cherry tomato, lemon‑herb dressing | 460 | 16 | 58 | 16 |
| **Snack** | Edamame (1 cup, shelled) with sea salt | 190 | 17 | 14 | 8 |
| **Dinner** | Sweet potato & black bean enchiladas (corn tortillas, cheese, avocado) + side of corn salsa | 640 | 24 | 84 | 20 |
| **Total** |  | **1,700** | **75** | **218** | **56** |

---  

## Day 6  

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Avocado toast (2 slices whole‑grain) with poached egg & cherry tomatoes | 380 | 18 | 38 | 18 |
| **Lunch** | Tomato‑basil soup (1 ½ cup) with a side of grilled halloumi & arugula salad | 420 | 22 | 36 | 22 |
| **Snack** | Greek yogurt (plain) with honey & sliced almonds | 180 | 12 | 14 | 10 |
| **Dinner** | Veggie‑packed curry (cauliflower, peas, carrots) with paneer, served over basmati rice | 640 | 28 | 80 | 20 |
| **Total** |  | **1,620** | **80** | **168** | **70** |

---  

## Day 7  

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Chia pudding (chia seeds, coconut milk, vanilla) topped with kiwi & pistachios | 360 | 12 | 38 | 18 |
| **Lunch** | Veggie sushi rolls (avocado, cucumber, carrot, tofu) with miso soup | 440 | 16 | 68 | 10 |
| **Snack** | Whole‑grain crackers with cheese slices | 200 | 10 | 22 | 10 |
| **Dinner** | Spinach & ricotta stuffed shells (whole‑wheat) baked with marinara, side of roasted broccoli | 640 | 30 | 78 | 20 |
| **Total** |  | **1,640** | **68** | **206** | **58** |

---  

## Grocery List  

**Produce**  
- Mixed berries (2 lb)  
- Apples (8)  
- Bananas (6)  
- Mango (1 frozen bag)  
- Kiwi (4)  
- Pineapple (1 fresh or 1 can)  
- Avocados (6)  
- Spinach (2 large bags)  
- Kale or arugula (1 bag)  
- Mixed greens (2 bags)  
- Lettuce, tomato, cucumber, bell peppers (assorted)  
- Carrots (2 lb)  
- Broccoli (2 heads)  
- Cauliflower (1 large)  
- Zucchini (4)  
- Eggplant (2)  
- Sweet potatoes (4 medium)  
- Corn (fresh or frozen, 1 lb)  
- Green beans (1 lb)  
- Snap peas (1 lb)  
- Fresh herbs (basil, cilantro, parsley)  
- Lime & lemon (4 each)  

**Grains & Legumes**  
- Whole‑wheat pita bread (1 pack)  
- Whole‑grain toast or bread (2 loaves)  
- Brown rice (2 lb)  
- Quinoa (1 lb)  
- Farro or barley (1 lb)  
- Whole‑wheat spaghetti & lasagna noodles (1 box each)  
- Whole‑grain pancake mix (1 box)  
- Rolled oats (1 lb)  
- Granola (1 bag)  
- Whole‑grain crackers (1 box)  
- Corn tortillas (1 pack)  
- Sushi nori sheets (1 pack)  

**Protein & Dairy**  
- Firm tofu (2 blocks)  
- Tempeh (1 pack)  
- Canned chickpeas (4 cans)  
- Canned black beans (4 cans)  
- Lentils (dry, 1 lb)  
- Greek yogurt (plain, 2 qt)  
- Cottage cheese (1 lb)  
- Feta cheese (8 oz)  
- Ricotta (15 oz)  
- Mozzarella (8 oz)  
- Cheddar cheese (8 oz)  
- Halloumi (8 oz)  
- Paneer (8 oz)  
- Eggs (2 dozen)  
- Milk or plant‑based milk (almond, oat – 1 gal)  

**Pantry & Misc.**  
- Olive oil (extra‑virgin)  
- Sesame oil  
- Peanut butter (natural)  
- Almonds, walnuts, pumpkin seeds, pistachios (assorted, 1 lb total)  
- Chia seeds (½ lb)  
- Flaxseed (½ lb)  
- Honey or maple syrup  
- Tomato sauce & marinara (2 jars)  
- Tzatziki (1 container)  
- Hummus (1 container)  
- Soy sauce or tamari  
- Curry paste or powder  
- Cumin, paprika, oregano, chili flakes, garlic powder, onion powder  
- Salt & pepper  

**Frozen**  
- Edamame (1 bag)  
- Mixed berries (if not fresh)  

**Beverages**  
- Herbal tea, coffee (optional)  

---  

## Tips for Success  

1. **Prep grains in bulk** – Cook a large pot of brown rice and quinoa on Sunday; store in the fridge for 4‑5 days.  
2. **Make a “protein station”** – Keep cooked beans, tofu, tempeh, and boiled eggs ready in containers for quick assembly.  
3. **Double‑up on sauces** – Whip up extra marinara, tzatziki, and curry sauce; they freeze well for future meals.  
4. **Kid‑friendly tweaks** – Serve sauces on the side, let kids add their own toppings, or blend veggies into smoothies for extra nutrition.  
5. **Portion control** – Use a kitchen scale or measuring cups for the first week to get a feel for serving sizes.  
6. **Stay hydrated** – Aim for 6‑8 cups of water per person daily; flavored water with lemon or cucumber can be appealing to kids.  
7. **Adjust calories** – Increase portion sizes of grains or add a second snack for larger appetites, or reduce by trimming nuts and oils for lower‑calorie days.  

Enjoy the variety, keep it colorful, and have fun cooking together!