Food

5-day dinner plan: Get your veggie on with pasta, stir-fry and more

Casey Barber

This week’s menu is vegi-centric, with the exception of one meal that includes chicken. Most are comprised of two dishes, which may call for a bit more effort, but I find that when I’m eating vegetarian meals, if there’s a variety of flavors and textures I don’t miss the meat or fish at all (something our vegan and veggie friends have figured out.) Of course, if you or someone you cook for are really missing the animal protein, it’s easy to supplement with a simple roasted piece of fish, a turkey sausage, or a piece of meat. Just try to keep it lean, and from a reputable organic/sustainable supplier.

The egg recipe calls for sopressata, but with the punched-up jalapeno pesto, you won’t miss it at all if you want to stay true to the meat-free spirit of things. There’s also two recipes that call for homemade breadcrumbs, which are so easy, but save time and make them simultaneously or just buy panko in the store—my preferred style because they keep things crispy-crunchy.

Enjoy your veggies!

MONDAY:

TUESDAY:

WEDNESDAY:

THURSDAY:

FRIDAY:

SHOPPING LIST:

  • 1 ½ pounds Brussels sprouts
  • 3 small-medium eggplant
  • 4 sweet potatoes
  • 1 pound carrots
  • 1 head garlic
  • 4 large plum tomatoes
  • 2 ripe avocados
  • 1 bunch scallions
  • 1 cup (packed) spinach
  • 1 small bunch oregano
  • 1 bunch cilantro
  • 1 shallot
  • 1 small red onion
  • 3-inch piece of ginger
  • 1 orange
  • 2 lemons
  • 2 limes
  • 8 jalapenos
  • Pomegranate
  • Small bunch flat leaf parsley
  • 4 Little Gem lettuces or 1 head Boston lettuce
  • 1/3 cup peas
  • Hoisin sauce
  • Sesame oil
  • Almond oil
  • ½ cup skin-on almonds
  • 3 tablespoons pine nuts
  • 1 tablespoon chile piquín (or chile powder)
  • 1 dozen large eggs, preferably organic
  • ½ cup crumbled Greek feta
  • 6 ounces provolone
  • 1 loaf ciabatta
  • 3 slices hearty sandwich bread
  • 2 cups rustic breadcrumbs or panko
  • I cup rice flour
  • 1/2 pound orecchiette or other chunky pasta
  • 1 15-ounce can chickpeas
  • 6-oucne piece sopressata (optional)
  • 2 anchovy fillets (from a jar or tin)
  • 2 large skinless chicken breast fillets (about 5 1/2 ounces each)

Pantry items

  • Extra virgin olive oil
  • Soy sauce
  • Rice vinegar
  • Sherry vinegar
  • Balsamic vinegar
  • Dijon mustard
  • Honey
  • Cornstarch
  • Sesame seeds
  • Neutral oil such as grapeseed or canola
  • Grated parmesan
  • Worcestershire sauce
  • Flour
  • Milk
  • Mayonnaise
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