Is there enough protein for growing kids?

Every meal averages over 20 grams of protein per serving from eggs, dairy, beans and lentils. The per-recipe figure is on each meal.

How much should 3–4 people spend on groceries a week?

This vegetarian balanced week lands at $245, or $2.91 a serving, with real package sizes. That is the till, not a best-case spreadsheet.

Does a vegetarian family meal plan come with a grocery list?

Yes. 51 items, sorted by aisle, sized for 3–4 people. One shop. The list is on this page.

What do you eat on a vegetarian family meal plan?

Berry Protein Pancakes, Air Fryer Pita Pizza, Black Bean Burgers, Zucchini Carrot Egg Fritters, Tomato & Egg Stir-Fry with Rice, plus 16 more. 21 meals, one list.

How do you meal prep this vegetarian family meal plan?

2 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.

Vegetarian family meal plan: a week of meals for $245 with grocery list

Balanced budget · 3–4 people · Vegetarian

Eggs, cheese, beans and lentils carry the protein. The meals are ones kids already know, and the list is a normal grocery store, not a health-food run.

This weekon budget

$245 for the week

Per serving: $2.91
Avg time: 19 min
Grocery list: 51 items

Meal BFF app

Make this week yours

Tell it about your kitchen and taste. It hands you the week and the list. Swap any meal.

The week

Why this week

A couple of nicer meals, a couple of cheap ones, nothing that makes you wince at checkout.

Feeding four: the per-serving cost drops, the list gets longer. Big-pan meals so one cook does one round of dishes.

Every ingredient checked. Meat and fish are out, including hidden bouillon and fish sauce.

The quickest meal is Apple Cinnamon Yogurt Bowl at 5 min and the slowest is Tomato Basil Soup with Grilled Cheese at 30 min. Across the week you get 5 different main proteins, around 24g of protein per serving, 21 meals in 30 minutes or under, and 2 that double up well if you want to cook once and eat twice.

Grocery list

Already written. Rounded to the packages you’d actually buy. One trip.

51 items · sorted by store section

Produce

Bell peppers12
Cherry tomatoes1.7 lb
Avocados6
Tomatoes12
Firm tofu1.8 lb
Broccoli2.3 lb
Apples6
Strawberries14 oz
Zucchini4
Spinach14 oz
Potatoes4.4 lb
Lettuce1
Mushrooms11 oz
Onions3
Limes4
Bananas6
Carrots2.2 lb
Fresh cilantro2 oz
Scallions8
Fresh basil1 oz
Fresh parsley1 oz
Garlic1

Dairy & eggs

Eggs60
Greek yogurt5.5 lb
Cheddar1.8 lb
Mozzarella1.1 lb
Ricotta9 oz
Butter9 oz
Milk2.1 qt
Sour cream9 oz

Bakery

Bread32
Pita bread6
Burger buns4

Pantry

Black beans (can)12
Canned diced tomatoes8
Kidney beans (can)8
Granola1.1 lb
Chunky salsa1.3 lb
Chia seeds7 oz
Taco shells12
Tortilla chips11 oz
Marinara sauce1.1 lb
Teriyaki sauce8 fl oz
Walnuts5 oz
Rice2.2 lb
Quinoa11 oz
Oats2.2 lb
Pasta2.2 lb
Corn (can)2
Strained tomatoes17 fl oz

Frozen

Frozen mixed berries2.2 lb

Check your pantry

You probably have these already.

Olive oil
Maple syrup
Balsamic vinegar
Ground cumin
Bouillon cubes
Breadcrumbs
Smoked paprika
Vegetable oil
Honey
All-purpose flour
Italian seasoning
Sesame seeds
Cinnamon
Dried oregano
Salt & pepper

Meal BFF app

Let Meal BFF tell you the week

A few answers. It comes back with what to eat and one grocery list. Like a friend, not a recipe book. Free, no account.

More weekly meal plans

Questions about this week

Is there enough protein for growing kids?: Every meal averages over 20 grams of protein per serving from eggs, dairy, beans and lentils. The per-recipe figure is on each meal.
How much should 3–4 people spend on groceries a week?: This vegetarian balanced week lands at $245, or $2.91 a serving, with real package sizes. That is the till, not a best-case spreadsheet.
Does a vegetarian family meal plan come with a grocery list?: Yes. 51 items, sorted by aisle, sized for 3–4 people. One shop. The list is on this page.
What do you eat on a vegetarian family meal plan?: Berry Protein Pancakes, Air Fryer Pita Pizza, Black Bean Burgers, Zucchini Carrot Egg Fritters, Tomato & Egg Stir-Fry with Rice, plus 16 more. 21 meals, one list.
How do you meal prep this vegetarian family meal plan?: 2 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.