One-Week Gluten-Free Vegetarian Meal Plan for Two
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Ingredients
Instructions
- 1
Cook 6–8 cups of rice or quinoa.
- 2
Roast chopped carrots, zucchini, bell peppers, onions, and cauliflower with olive oil, salt, pepper, smoked paprika, and garlic powder.
- 3
Make a lemon dressing with ¼ cup olive oil, 3 tablespoons lemon juice, 1 teaspoon Dijon mustard, salt, and pepper.
- 4
Cook extra chickpeas or use four cans, rinsed well.
- 5
**Core shopping list**
- 6
Chickpeas, red or brown lentils, firm tofu, eggs
- 7
Rice, quinoa, gluten-free bread or certified gluten-free oats
- 8
Potatoes and sweet potatoes
- 9
Canned diced tomatoes and coconut milk
- 10
Spinach, carrots, zucchini, bell peppers, onions, cauliflower, garlic, lemons
- 11
Feta, cheddar, and plain yogurt
- 12
Gluten-free tamari, curry powder, cumin, turmeric, smoked paprika, chili flakes, oregano, and vegetable broth
- 13
**Cooking notes**
- 14
For the curry, sauté onion and garlic, add curry powder and turmeric, then simmer chickpeas, tomatoes, coconut milk, and spinach for 20 minutes.
- 15
For the quinoa bowls, combine cooked quinoa, roasted vegetables, chickpeas, feta, and lemon dressing.
- 16
For the lentil ragù, simmer lentils, tomatoes, onion, garlic, oregano, and broth until thick; spoon over baked potatoes.
- 17
For stir-fry, brown tofu, add vegetables, garlic, ginger, and gluten-free tamari, then serve over rice.
- 18
For shakshuka, simmer tomatoes and peppers with cumin and paprika, crack in eggs, cover, and cook until set.
- 19
For lentil soup, simmer lentils, carrots, tomatoes, onion, garlic, broth, cumin, and paprika until tender.
- 20
**Flavor profile:** A varied mix of creamy, smoky, bright Mediterranean, warmly spiced Indian-inspired, and savory East Asian flavors.
A flexible week of nourishing meals using planned leftovers. All recipes avoid black beans, kidney beans, corn, and peas.
- Day 1 dinner: Coconut chickpea curry with spinach and rice
- Day 2 lunch: Leftover curry and rice
- Day 2 dinner: Mediterranean quinoa bowls with roasted vegetables, chickpeas, feta, and lemon dressing
- Day 3 lunch: Leftover quinoa bowls
- Day 3 dinner: Baked potatoes topped with lentil-tomato ragù and cheddar
- Day 4 lunch: Leftover stuffed potatoes
- Day 4 dinner: Tofu vegetable stir-fry with rice and gluten-free tamari
- Day 5 lunch: Leftover tofu stir-fry
- Day 5 dinner: Shakshuka with eggs, tomatoes, peppers, and gluten-free toast or potatoes
- Day 6 lunch: Leftover shakshuka over rice
- Day 6 dinner: Red lentil soup with carrots, tomatoes, spinach, and feta
- Day 7 lunch: Leftover lentil soup
- Day 7 dinner: Sweet potato and chickpea curry bowls with quinoa
