Vegetarian menu plans

Also see our recipes to print page.

The following plans will give you an idea of what a vegetarian or vegan may eat during the course of a day or week.  You can follow them precisely, or use them as a guide and substitute recipes.

Week One: the 7-day Veggie Challenge

This menu plan will be posted here in the near future.

Phase 2

The following are for an optional Phase 2 where you can continue on the Veggie Challenge for three more weeks. You can also try any of these during week one.

Week Two

• Menu plan (one-page pdf),
or download as a Word document.

Week Three

• Menu plan (one-page pdf),
or download as a Word document.

Week Four

• Menu plan (one-page pdf),
or download as a Word document.

Menu plan tips

Feel free to mix up and rearrange the menus to suite your tastes. Improvise and include your own favourite recipes. Use your imagination. But do plan ahead – it will keep you on track.

Pack leftovers for easy lunches the next day. Make extra servings at dinner. There is no need to make a different lunch everyday. Not into leftovers? See our lunch page for veggie sandwiches and other quick ideas.

Freeze extra leftovers. Use individual size portions for a future time-saving lunch or dinner (remember to label and date the container). Using up leftovers save time, money and helps avoid waste.