7-Day Dairy Free Vegetarian Meal Plan (Savvy Meal Plan #10)

Serves 4 | 50 min | One pan | Vegan | GF | High protein | High
fiber

• Roast (425°F for 20 min, stir halfway):
• 🍠 1.5 lbs sweet potatoes (cubed)
• 🧅 ½ large onion (chopped)
• 🫑 1 red bell pepper + 1 green bell pepper (diced)
• 🥫 1 can (14 oz) chickpeas (drained, rinsed)
• 🫒 2 tbsp olive oil + salt + pepper
• Increase oven to 500°F. Roast 20 more min (stir halfway).
• Sriracha tahini sauce (whisk together):
• 🥜 4 tbsp tahini + 4 tbsp water + juice of ½ lemon + sriracha (to taste) + salt
• Serve: Drizzle sauce over hash. Top with avocado + chives.

"Breakfast without eggs. So good." 😎

🕐 15 minutes | 🥞 Makes 8-10

Dry:

• 4.2 oz flour 🥄
• 2 tbsp coconut sugar
• 1 tbsp baking powder
• ½ tsp cinnamon

Wet:

• 8.1 oz almond milk 🥛
• 1 tsp vanilla ✨

Directions:

1️⃣ Mix dry + ¼ tsp salt in bowl
2️⃣ Add wet, stir until just combined
3️⃣ Heat oil in pan over medium heat
4️⃣ Pour 4 tbsp batter per pancake
5️⃣ Cook 2-3 mins until bubbles form, flip
6️⃣ Cook 2-3 mins more until golden
Top with my Blueberry Chia Jam! 🫐

Homemade jam in minutes? You bet! This simple blueberry chia recipe uses real ingredients and tastes way better than store-bought. 🫙✨

15 minutes • Makes about 16 oz

What You'll Need:

- 15.9 oz fresh blueberries
- 2 tbsp maple syrup 🍁
- 1 tbsp fresh lemon juice 🍋
- ½ tsp vanilla extract
- ½ tsp ground cinnamon
- 3 tbsp chia seeds
- Tiny pinch of salt

Let's Go

1️⃣ Simmer blueberries, lemon juice, and vanilla in a saucepan over medium heat for 3-5 minutes. Mash gently as they cook.

2️⃣ Stir in maple syrup, cinnamon, and salt. Remove from heat.

3️⃣ Add chia seeds and stir really well. Pour into a glass jar.

4️⃣ Let it cool, then pop in the fridge for at least 1 hour to set.

5️⃣ Too runny? Stir in 1-2 tsp more chia seeds and wait 15 minutes.

Store in fridge for up to 2 weeks (if it lasts that long!) 🫙✨

Wake up to breakfast already done! These overnight oats with blueberry chia jam are creamy, delicious, and only $2.35 per jar. 😋

⏰ Prep Time: 5 minutes
😴 Chill Time: Overnight
💰 Cost: $2.35 per jar

What's Inside:
▫️ 1.41 oz old fashioned oats
▫️ 4 fl oz vanilla almond milk
▫️ 3 tbsp blueberry chia jam
▫️ 1.34 oz fresh blueberries
▫️ 0.04 oz lemon zest

How To:

1️⃣ Add oats to jar, pour milk over top
2️⃣ Layer jam, blueberries, lemon zest
3️⃣ Cover and refrigerate overnight
4️⃣ Enjoy cold or warm it up!

Perfect for busy mornings ✨

This creamy edamame spread is fresh, garlicky, and easy to make in a blender. A healthy plant based dip for toast, sandwiches, veggies, and bowls.

⏱ Time: 15 minutes 🍽 Serves: 4

🛒 Ingredients
• 7.9 oz (225 g) frozen edamame, thawed
• 2.8 oz (80 g) tahini
• 1 tsp sesame oil
• 2 tbsp lime juice
• 1 garlic clove
• ½ tsp ground cumin
• 0.5 oz (15 g) fresh cilantro
• 2.8 fl oz (80 ml) water
• 1 tbsp olive oil
• 1 tsp salt

👨‍🍳 Instructions

1️⃣ If using frozen edamame, soak in hot water until thawed and drain.
2️⃣ Add all ingredients to a blender.
3️⃣ Blend until smooth and creamy.
4️⃣ Transfer to a jar and refrigerate.
🧊 Storage: Keep refrigerated and use within 4 days.
🥕 Serve With: Toast, veggie sticks, wraps, grain bowls, or crackers.

This smooth and creamy tofu smoothie is naturally sweet, dairy-free, and ready in 5 minutes. A simple, healthy option for breakfast or a snack.

⏱️ 5 mins | 🍽️ Serves 2

🛒 Ingredients:

🍌 1 ripe banana
🍓 5 oz frozen mixed berries
🧊 6 oz silken tofu
🥛 1 cup almond milk
🍯 1 tbsp maple syrup

👨‍🍳 How to Make:

➡️ Add everything to a blender
➡️ Blend until smooth & creamy
➡️ Pour into glasses & enjoy fresh

✨ Creamy, fruity & protein-packed!

This high protein pasta sauce is smooth, flavorful, and made with simple ingredients. A healthy, creamy option for an easy weeknight meal.

⏱️ 55 mins | 🍽️ Serves 4

🛒 What You Need
🔸 Bell pepper, tomatoes, onion, garlic
🔸 Lentil (or any) pasta
🔸 Silken tofu + soaked cashews
🔸 Italian seasoning + smoked paprika

👨‍🍳 Quick Steps
🔥 Roast veggies till soft & slightly charred
🍝 Cook pasta (keep it al dente)
🥣 Blend roasted veggies + tofu + cashews + spices
🍲 Heat sauce, mix with pasta
🌿 Finish
Top with parsley + chili flakes

💪 Creamy, high-protein & so satisfying!

These chickpea avocado wraps are my go-to for an easy lunch 🥑 Packed with fresh veggies and flavor, they’re quick, filling, and super simple to make.

⏱️ 17 mins | 🍽️ Serves 2

🥑 You’ll Need:
Chickpeas, guacamole, cumin, bell pepper, cucumber, tomato, red onion, parsley, arugula, balsamic vinegar, whole wheat tortillas

👨‍🍳 How To Make:
Mash chickpeas + guacamole with spices
Toss veggies with olive oil + balsamic
Warm tortillas
Spread, fill, roll, and enjoy 🌯

💡 Quick Tip:
Don’t overfill, keep it tight for the perfect wrap 👍

This coconut dhal is my go to quick meal. One pan, budget friendly, and full of rich flavor, perfect for a cozy and satisfying dinner at home.

⏱️ Time: 35 mins 🍽️ Serves: 4

🛒 Ingredients

🧅 2 onions, sliced
🧄 4 garlic cloves, chopped
🫚 1 thumb ginger, chopped
🥄 2 tbsp curry paste
🍅 1 tbsp tomato purée
🥥 1 can coconut milk (14 oz)
🥣 10.6 oz cooked red lentils
🌿 Cilantro, to serve
🫒 2 tbsp olive oil

👨‍🍳 Quick Steps

🔥 Cook onions till soft & golden
➕ Add garlic + ginger (30 sec)
🌶️ Stir in curry paste (2–3 mins)
🍅 Add tomato purée (1 min)
🥥 Pour coconut milk + water, simmer
🥣 Add lentils, cook till thick
🧂 Season & finish with cilantro

✨ Creamy, cozy, and done in one pan… just how I like it!

This easy coconut rice is light, fragrant, and ready fast. Made with simple ingredients, it’s a perfect side dish for everyday meal.

(Ready in 20 mins!) Serves: 4

You’ll Need:

✨ 7 oz long-grain rice (rinsed)
✨ 4 fl oz coconut milk
✨ 8 fl oz water
✨ Salt to taste
✨ 2 tbsp cilantro (chopped)

How To Make:

🔥 Add rice, water & coconut milk to a pot + salt
🔥 Bring to a simmer, cover & cook on low
🔥 Cook 12–15 mins till soft & fluffy
🔥 Stir in cilantro, fluff & serve 😋

Tip: Add a splash of coconut milk while reheating for that creamy texture 🥥✨

This baked tofu with peanut sauce is rich, creamy, and slightly spicy. It comes together fast and makes a satisfying plant based meal.

⏱️ 40 mins | 🍽️ Serves: 6 wraps

🛒 What You’ll Need
▫️ Extra-firm tofu
▫️ Lime juice + zest 🍋
▫️ Bell pepper + green onions 🫑
▫️ Peanut butter 🥜
▫️ Red miso, ginger, sambal 🌶️
▫️ Olive oil + honey

👨‍🍳 Quick Steps

1️⃣ Preheat oven to 450°F (230°C)
2️⃣ Pickle peppers with lime + salt
3️⃣ Whisk peanut sauce till smooth
4️⃣ Coat tofu with sauce & bake 18–20 mins 🔥
5️⃣ Make extra dressing with leftover sauce
6️⃣ Serve with peppers + green onions

🍚 Best Served With - Coconut rice or wraps 😋
💡 Pro Tip - Press tofu well for crispy edges 👍

This creamy broccoli soup is simple, healthy, and made with everyday ingredients. It’s smooth, filling, and perfect for a quick cozy meal anytime.

⏱️ Time: 45 mins 🍽️ Serves: 4

🛒 Ingredients:
🥦 Broccoli
🧅 Onion
🥕 Carrot
🍅 Tomato
🍠 Sweet potato
🧄 Garlic powder
🥛 Silken tofu
🫒 Olive oil

👨‍🍳 Quick Steps:

🔥 Sauté veggies till lightly browned
🧄 Add garlic & cook till fragrant
💧 Add water, simmer till soft
🥛 Add tofu & cook a few mins
🥣 Blend till smooth
✨ Done!

Serve warm & enjoy your cozy bowl 🍲💚

Make this easy quinoa with beans and spinach in one pot. It’s a healthy, budget friendly meal ready in under 40 minutes with fresh lemon flavor.

⏱ 39 mins | 🍽 Serves 4

🛒 You’ll Need:

• Quinoa
• White beans
• Spinach
• Garlic
• Olive oil
• Lemon

👨‍🍳 How to Make:

1️⃣ Cook quinoa
2️⃣ Mix beans + garlic + oil + seasoning
3️⃣ Add spinach to quinoa (last 5 mins)
4️⃣ Top with beans, cover & rest
5️⃣ Finish with lemon zest + juice

✨ Done! Fresh, healthy & so easy 🍋

This blueberry chia pudding is quick, healthy, and delicious. Just blend, chill, and enjoy a creamy, fruity breakfast or light snack anytime.

⏱️ Time: 15 mins + chill 🍽️ Serves: 3

🛒 Ingredients

🥥 Coconut milk – 12.7 fl oz (360 ml)
🫐 Frozen blueberries – 2.5 oz (70 g)
🍁 Maple syrup – 2 tbsp
🍋 Lemon zest – 1 tbsp
🍋 Lemon juice – 1 tbsp
🌱 Chia seeds – 2.1 oz (60 g)
🥄 Plant-based yogurt (to serve)
🫐 Fresh blueberries (to serve)

👨‍🍳 Quick Steps

1️⃣ Blend everything (except chia seeds) till smooth
2️⃣ Stir in chia seeds
3️⃣ Rest 5 mins, stir again
4️⃣ Chill 30 mins or overnight
5️⃣ Top & enjoy 😄

✨ Creamy, fruity, no-cook goodness!

These no bake peanut butter oatmeal balls are quick, easy, and made with pantry staples. A perfect grab and go snack for busy days.

⏱️ 25 mins | 🍽️ Makes 12 | 🔥 No-Bake

🛒 Ingredients

• 4.2 oz rolled oats
• 2 tbsp chia seeds
• 4.2 oz peanut butter
• 2.8 fl oz maple syrup

👨‍🍳 Instructions

1️⃣ Mix oats + chia
2️⃣ Add peanut butter + maple syrup, stir well
3️⃣ Chill 10–15 mins ❄️
4️⃣ Roll into 12 balls
5️⃣ Enjoy or refrigerate 😄

💡 Tip: Too sticky? Chill more. Too dry? Add a little peanut butter 👍