Vegetarian Meal Plan for Everyday Athletes

This vegetarian meal plan is a 5-day menu. We have tried and tested each of these meals. Each one takes no more than 45 minutes to prepare, with most taking less time than that. As a highly active family and everyday athletes, we focus on eating a variety of foods and aim for most of our meals to contain nutrient-dense foods. And our kid eats what we eat so I do try to consider that in our meal plan.

Click on each of the meal links to get the full recipe.

Here’s this week’s vegetarian meal plan:

Meal 1: Crispy Orange Sesame Tofu and Broccoli

What I like about this meal: It’s easy, filling, and has lots of flavor. If you’re new to tofu, this is a good recipe to start with. Make sure you give yourself enough time to prepare the tofu.

Get the recipe from Smorgas Eats

Meal 2: Chickpea Tacos with Guacamole

What I like about this meal: This is one of our favorite meals. It’s another pretty easy meal with not much prep but yet is very filling and flavorful. Chickpeas have a good amount of protein (1/2 cup provides 19.5 g) and the avocado provides a healthy amount of fat.

Get the recipe from Coffee and Quinoa

Meal 3: Vegetarian Pizza Quesadilla

What I like about this meal: Because we all have at least one night a week that needs a super-easy meal. I like to cook up the vegetables for a few minutes prior to adding into the quesadilla. Plus, this is a meal that can be easily customized to your family’s preferences.

Get the recipe from Eats Amazing

Meal 4: Avocado Spinach Pasta

What I like about this meal: Our family doesn’t love red sauces so I love this alternative made from avocado and spinach. It’s another easy recipe. There is a little protein in spinach and the pecans but if you want to add more protein, use whole wheat pasta, Banza (chickpea) pasta, or even cook up an egg for a topping.

Get the recipe from Jo Cooks

Meal 5: Sweet Potato Brussels Sprout Quinoa Bowl

What we like about this meal: Another one-bowl-kind-of-meal. The key to brussels sprouts is to make sure the outer layer and the stem is cut off, as well as cutting them in half. I find that this helps remove some of the bitterness that can accompany these little cabbages. And if you are not a quinoa fan, feel free to use rice.