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 $267, or $3.18 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. 46 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?

Big Greek salad with warm pita, Avocado crema black bean tacos, Paneer tikka tomato spinach, Chili yogurt chickpea crunch, Instant Pot butter paneer, plus 16 more. 21 meals, one list.

How do you meal prep this vegetarian family meal plan?

11 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 $267 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

$267 for the week

Per serving: $3.18
Avg time: 38 min
Grocery list: 46 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 Chili yogurt chickpea crunch at 10 minutes and the slowest is Tofu tikka tomato pot at 240. Across the week you get 5 different main proteins, around 21g of protein per serving, 18 meals in 30 minutes or under, and 11 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.

46 items · sorted by store section

Produce

Cucumber22
Tomatoes36
Avocados8
Firm tofu5.3 lb
Lemons16
Onions15
Limes16
Garlic19
Potatoes4.4 lb
Carrots2.2 lb
Celery16
Fresh ginger7 oz
Red chili peppers8
Scallions8
Fresh cilantro4 oz
Spinach2.2 lb
Fresh basil4 oz
Fresh parsley3 oz
Bell peppers6
Mushrooms2.6 lb

Dairy & eggs

Greek yogurt6.6 lb
Paneer3.5 lb
Cheddar1.8 lb
Parmesan5 oz
Mozzarella9 oz
Feta7 oz
Eggs12
Butter9 oz
Heavy cream10 fl oz

Bakery

Bread16
Pita bread54
Pizza crusts4
Flour tortillas8

Pantry

Chickpeas (can)16
Canned diced tomatoes8
Taco shells12
Black beans (can)6
Rice4.4 lb
Gnocchi2.2 lb
Corn (can)4
Strained tomatoes1.1 qt
Olives11 oz
Arborio rice1.1 lb
Cashews7 oz
Coconut milk (can)2

Frozen

Frozen spinach2 lb

Check your pantry

You probably have these already.

Olive oil
Tahini
White wine (cooking)
Garam masala
Sesame oil
Vegetable oil
Salt & pepper
Sesame seeds
Dried oregano
Ground cumin
Smoked paprika
Red pepper flakes
Turmeric
Bouillon cubes

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 $267, or $3.18 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. 46 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?: Big Greek salad with warm pita, Avocado crema black bean tacos, Paneer tikka tomato spinach, Chili yogurt chickpea crunch, Instant Pot butter paneer, plus 16 more. 21 meals, one list.
How do you meal prep this vegetarian family meal plan?: 11 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.