Weekly Meal Plan

Meal Plan for October 17-23

Wednesday, October 17 Shepherds pie

Vegetarian Gravy with mixed veggies and lentils topped with Mashed potatoes and cauliflower

Thursday, October 18

Rice, Roasted Cauliflower, Lentil Loaf, Salad

Basmati Rice, whole roasted cauliflower (i use mayo, parmesan cheese, olive oil, garlic, and spices, spread over the cauliflower and roast - may need to cover the cauliflower with some tin foil so it can steam a bit or you could steam it in water for a few minutes before roasting).

For the lentil loaf, rough directions adapted from Oh She Glows Lentil Walnut apple loaf: or check out Oh She glows blog for recipe - I don’t add apple or raisins to my loaf) 1 onion Minced garlic 2 carrots, finely chopped 2 or 3 celery, finely chopped 1 can lentils 1 cup oat flour (take oats and blend them in high powered blender for a few seconds to make flour) 1 cup walnuts - pulse in blender for a few seconds so you are left with small chunks

Spices - thyme, onion powder, 1 egg or flax egg

1/4 c Ketchup and/or bbq sauce, and/or 1-2 tbsp balsamic vinegar, and/or 1 tsp Worcestershire sauce (whatever flavours you like)

Fry onion and garlic for a few minutes in olive oil, add celery and carrot, cook until softened (about 5-10 minutes) then remove from heat. In a bowl, mash lentils slightly with back of fork, add onion mixture, oats, pulsed walnuts, spices, egg, ketchup, and stir. May need to add more oat flour (or bread crumbs if you want) if too saucy, or more sauce (ketchup or bbq sauce) if too dry. Bake at 350 for about 30-40 minutes or until browned and cooked through).

Friday, October 19


We fry peppers, portobello mushrooms, and onions in olive oil and garlic, add some taco seasoning (or make your own), and splash of water, then chopped lettuce, tomatoes and/or salsa, shredded cheese, and guacamole to your wraps, and enjoy! Such an easy meal to make and very versatile, the kids like black beans on theirs, but sometimes they pick out their peppers… we will see how it goes this time around.

Saturday, October 20 Leftovers

Sunday, October 21

Butternut Squash Soup

I love this recipe: https://www.aheadofthyme.com/2015/12/roasted-butternut-squash-soup/

Monday, October 22

Butter Tofu Stirfry

Costco has butter chicken sauce that comes in package of two, and its super tasty and makes supper come together really quickly which is big bonus! Press your tofu to remove some of the liquid, then cut into squares and fry in a splash of olive oil for about 10-15 minutes, stirring a few times. Cook Rice Chop peppers, onion, broccoli, cauliflower, mushrooms, zucchini (whatever other veggies you like in stirfry), and cook/steam in frying pan for a few minutes. Then add sauce and enjoy over rice topped with tofu!

Tuesday, October 23

Pasta and Lentil Balls Not 100% sure what we will be feeling like, but I think we will stick to an easy spaghetti and lentil ball supper for tonight, garlic toast, and salad or some sort! Lentil ball recipe that I am loving is here: https://www.wellplated.com/lentil-meatballs/print/

Hope you enjoy a recipe or two from this list with your family this week!

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