Weekly Meal Plan

Super excited to try to make our own Tofu Ricotta this week (we're going to try it in the shells and in the lasagna, but I've left the grocery list for the linked lasagna recipe). Friends brought it by after Little Miss was born and it was so delicious, so on the meal plan it goes. We've also never had couscous, so that should be an interesting attempt and we're trying to incorporate more lentils in our meals. Here we go. 

Day	Dinner
M	Spinach Mushroom Lasagna
T	Roasted fennel couscous
W	Pasta & Sauce with Salad
R	Stir Fried Tofu (FF veg P.104) w/ rice
F	Tofu Stuffed Shells
S	Red lentil, tomato, and kale soup
S	New Night!

Produce Dairy Packaged Goods Spices/Sauces Bread

M

• For the Bechamel (White) Sauce
  2 tbsp Butter
• 1/2 cup finely chopped Onion
• 1/2 tbsp Garlic paste (minced garlic)
• 2 tbsp All Purpose Flour, see Tips to make this Gluten free
• 1-3/4 cup 2% Milk
• 1/4 tsp Nutmeg
• 1/4 tsp Salt
• 1 Bay leaf
• Ground Pepper to taste
• 1/4 cup Parmesan Cheese (see Tips)

• For the Pasta and Layering
  7 Brown Rice Lasagna Sheets, see Tips
• 5 oz Whole Milk Ricotta Cheese, or store bought
• 1/2 cup Parmesan Cheese, see Tips
• 4 oz fresh Mozzarella Cheese, crumbled
• Pinch of Salt

• For the Spinach and Mushroom Stuffing
  10 oz (abt 300 grms) fresh Spinach, with trimmed ends
• 1/2 tbsp Salt
• 4 oz Button Mushrooms, trimmed and sliced thick
• bread

T

1 box israeli couscous, prepared according to package directions

1 cup broccoli florets (from about 1/4 large head)

1 cup cauliflower florets (from about 1/4 large head)

1 fennel bulb, cored, quartered, and sliced into 1/4-inch thick slices

3 garlic cloves, minced

4 tablespoons olive oil, divided

salt and black pepper

1 tablespoon sherry vinegar

1 teaspoon chopped fresh thyme

1 teaspoon chopped fresh oregano

1/2 teaspoon lemon zest

1/2 cup toasted hazelnuts

1/4 cup chopped dried apricots

1/4 cup crumbled goat cheese

W

Bag of Salad
Cucumber
Tomato
Croutons
Dressing
Bag of Pasta
Sauce

R

• 1 block tofu
• ¼ Orange Juice
• 2TBS soy sauce or Tamari
  2 TBS Japanese rice vinegar
  1 TBS Honey/Maple Syrup/Agave
• 1 TSP toasted sesame oil
  1 ½ TBS cornstarch
• ½ tsp coarse salt
• Pinch crushed red pepper
• 3tbs peanut oil
• 8 ounces mini bell peppers or 1 large red bell pepper
• 8 ounces oyster mushrooms
• 1 tbs fresh ginger
• 2 tsp orange zest
• 1 garlic clove
  1 bag baby spinach
• Rice

F

• 2 tablespoons olive oil
• 1.5 teaspoon salt
• 1 teaspoon oregano
• 16 ounces extra firm tofu
• 2 cloves garlic
• 1 tablespoon nutritional yeast
• 10 ounces frozen spinach, defrosted
• 1 box jumbo shells
• 1 jar of your favorite marinara sauce

S

1 tsp coconut oil (or other oil)

2 large garlic cloves, minced

1 sweet onion, diced

3 celery stalks, diced

1 bay leaf

1 & 1/4 tsp ground cumin

2 tsp chili powder

1/2 tsp ground coriander

1/4-1/2 tsp smoked sweet paprika, to taste

1/8th tsp cayenne pepper, or to taste

14-oz can diced tomatoes

5-6 cups vegetable broth, more if desired

1 cup red lentils, rinsed and drained

fine grain sea salt and pepper, to taste

2 handfuls torn kale leaves or spinach

crunchy bread