ALDI Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Sauteed Zucchini and Grape Tomato Frittata on Sourdough Toast
Description: Two eggs are whisked and poured over a quick saute of sliced zucchini and halved grape tomatoes, then finished under the broiler into a golden single-serving frittata. It is served alongside a thick slice of toasted sourdough for a satisfying, protein-rich vegetarian dinner.
Sale items used: Zucchini ($1.19/lb), Cherub Grape Tomatoes 10 oz pkg ($1.99), Specially Selected Sliced Sourdough Round 24 oz ($3.49)
Prep time: 20 minutes
Serving note: Use about 0.5 lb zucchini (roughly 1 medium zucchini), half the 10 oz tomato pkg (save the rest for Wednesday), and 2 slices of sourdough. Eggs are a pantry staple here; the sourdough loaf will carry over to Wednesday's meal.

Tuesday
Meal: Spiced Red Lentil and Tomato Soup with English Muffin Dippers
Description: A single-serving pot of red lentil soup is built with canned tomatoes, cumin, smoked paprika, and a pinch of cayenne for warmth, simmered until thick and creamy. Split and toasted English muffin halves are served alongside for dipping, making this a hearty and budget-friendly vegetarian meal.
Sale items used: L'oven Fresh Plain English Muffins 12 oz ($1.59)
Prep time: 35 minutes
Serving note: Use 1/3 cup dry red lentils and one 14 oz can of diced tomatoes from the pantry. Toast 2 English muffin halves (half a muffin) as dippers; the remaining muffins keep well for the week. Red lentils, canned tomatoes, and spices are pantry staples.

Wednesday
Meal: Black Bean and Avocado Stuffed Sourdough Toasts with Peach Salsa
Description: Two thick slices of sourdough are toasted and loaded with seasoned canned black beans and sliced mini avocado, then topped with a bright fresh peach salsa made from diced peach, the remaining grape tomatoes, lime juice, and cilantro. This open-faced toast makes a colorful, filling, no-cook-protein vegetarian meal.
Sale items used: Specially Selected Sliced Sourdough Round 24 oz (carried over from Monday), Bagged Mini Avocados 6-pack ($2.89), Cherub Grape Tomatoes 10 oz pkg (remainder from Monday), Peaches ($1.39/lb)
Prep time: 15 minutes
Serving note: Use 2 slices of sourdough, 1 mini avocado, the remaining grape tomatoes from Monday, and about 0.5 lb peaches (1 medium peach, roughly $0.70 worth). Black beans are a pantry staple. The avocado 6-pack will carry over for Thursday and Friday.

Thursday
Meal: Pan-Fried Tofu and Zucchini Stir-Fry over Rice
Description: Cubed extra-firm tofu is pan-fried until golden, then tossed with sliced zucchini, soy sauce, garlic, and a drizzle of sesame oil in a quick high-heat stir-fry. It is served over a single portion of steamed white rice for a complete, protein-packed vegetarian meal.
Sale items used: Zucchini ($1.19/lb)
Prep time: 25 minutes
Serving note: Use about 0.5 lb zucchini (roughly 1 small-medium zucchini) and about 5 oz of extra-firm tofu (half a standard 14 oz block; refrigerate the rest). Tofu, rice, soy sauce, garlic, and sesame oil are pantry staples. The zucchini purchase from Monday covers this portion.

Friday
Meal: Avocado and Greek Yogurt Egg Salad on Brioche Buns
Description: Hard-boiled eggs are chopped and folded with mashed mini avocado and a spoonful of tangy nonfat Greek yogurt in place of mayonnaise, seasoned with salt, pepper, and a squeeze of lemon. The creamy egg salad is piled onto a toasted seeded brioche bun for a rich and satisfying vegetarian sandwich.
Sale items used: Friendly Farms Nonfat Greek Yogurt 32 oz ($2.79), Bagged Mini Avocados 6-pack (carried over from Wednesday), Specially Selected Seeded Brioche Burger Buns 10.58 oz ($3.99)
Prep time: 15 minutes
Serving note: Use 2 hard-boiled eggs, 1 mini avocado, and 2 tablespoons of Greek yogurt. The Greek yogurt container will have plenty left for snacks or breakfasts. The brioche bun pack contains 4 buns; store extras in a bag for later use. Eggs and lemon are pantry staples.

SHOPPING LIST

Buy on sale:
- Cherub Grape Tomatoes 10 oz pkg (x1): $1.99
- Zucchini (approx. 1 lb total, covers Monday and Thursday): $1.19
- Peaches (approx. 0.5 lb, 1 medium peach for salsa): $0.70
- Bagged Mini Avocados 6-pack (x1): $2.89
- Specially Selected Sliced Sourdough Round 24 oz (x1): $3.49
- L'oven Fresh Plain English Muffins 12 oz (x1): $1.59
- Specially Selected Seeded Brioche Burger Buns 10.58 oz (x1): $3.99
- Friendly Farms Nonfat Greek Yogurt 32 oz (x1): $2.79

Pantry staples needed:
- Eggs (6-pack or dozen)
- Extra-firm tofu (14 oz block)
- Canned black beans (15 oz can)
- Canned diced tomatoes (14 oz can)
- Dry red lentils
- White rice
- Soy sauce
- Sesame oil
- Olive oil or neutral cooking oil
- Garlic
- Cumin
- Smoked paprika
- Cayenne pepper
- Salt and black pepper
- Lemon or lime
- Cilantro (fresh)