ALDI Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Sauteed Zucchini and Grape Tomato Frittata on Sourdough Toast
Description: Sliced zucchini and halved grape tomatoes are sauteed until tender, then folded into a 4-egg frittata finished in the oven and sliced into wedges for two. Each serving is plated over thick-cut 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: 25 minutes
Serving note: Use approximately 0.5 lb zucchini (1 small zucchini), the full 10-oz pkg of grape tomatoes (use half this meal, reserve half for Wednesday), 4 large eggs from pantry, and 4 slices of sourdough per serving (2 slices each); the 24-oz sourdough loaf will carry over for Wednesday's meal as well.

Tuesday
Meal: Spiced Red Lentil and Tomato Soup with English Muffin Dippers
Description: Red lentils simmer with canned tomatoes, cumin, smoked paprika, and garlic into a thick, warming soup that makes two generous bowls. Split and toasted English muffins serve as sturdy dippers alongside, making this a complete and filling vegetarian meal.
Sale items used: L'oven Fresh Plain English Muffins 12 oz ($1.59)
Prep time: 35 minutes
Serving note: Use 3/4 cup dry red lentils and one 14.5-oz can diced tomatoes from pantry; toast 2 English muffins (1 per person), split into halves for 4 dipper pieces each; the 12-oz pack contains 6 muffins so leftovers are available for breakfast the rest of the week.

Wednesday
Meal: Black Bean and Avocado Stuffed Sourdough Toasts with Peach Salsa
Description: Thick slices of sourdough are toasted and loaded with seasoned black beans and sliced mini avocados, then topped with a quick fresh peach salsa made from diced peaches, grape tomatoes, lime juice, and cilantro. This bright, no-cook-protein meal comes together in under 20 minutes and is both filling and refreshing for two.
Sale items used: Specially Selected Sliced Sourdough Round 24 oz (carry-over from Monday purchase), Bagged Mini Avocados 6-pack ($2.89), Peaches ($1.39/lb), Cherub Grape Tomatoes 10 oz pkg (carry-over from Monday purchase)
Prep time: 20 minutes
Serving note: Use 4 slices of sourdough (2 per person) from the carry-over loaf; use 2 mini avocados from the 6-pack (4 remain for Friday); use approximately 0.5 lb peaches (about 2 small peaches) for the salsa; use the reserved half of the grape tomato pkg from Monday; use one 15-oz can black beans from pantry.

Thursday
Meal: Pan-Fried Tofu and Zucchini Stir-Fry over Rice
Description: Extra-firm tofu is pressed, cubed, and pan-fried until golden, then tossed with sliced zucchini in a savory soy-ginger sauce and served over steamed white rice for two. The combination delivers satisfying plant-based protein and fresh vegetable flavor in a quick weeknight stir-fry.
Sale items used: Zucchini ($1.19/lb)
Prep time: 30 minutes
Serving note: Use approximately 0.5 lb zucchini (1 small zucchini); use one 14-oz block of extra-firm tofu from pantry or a non-sale purchase; serve over 1 cup dry white rice (cooked) from pantry; soy sauce, sesame oil, garlic, and ginger are pantry staples.

Friday
Meal: Avocado and Greek Yogurt Egg Salad on Brioche Buns
Description: Hard-boiled eggs are chopped and mixed with mashed mini avocado and a generous spoonful of tangy nonfat Greek yogurt in place of mayo, seasoned with salt, pepper, and a squeeze of lemon. The creamy egg salad is piled onto toasted brioche buns for a rich and satisfying vegetarian sandwich for two.
Sale items used: Bagged Mini Avocados 6-pack (carry-over from Wednesday purchase), Friendly Farms Nonfat Greek Yogurt 32 oz ($2.79), Specially Selected Brioche Burger Buns 10.58 oz ($3.99)
Prep time: 20 minutes
Serving note: Use 2 of the remaining mini avocados from the 6-pack purchased Wednesday; use 4 large eggs from pantry; use approximately 1/4 cup Greek yogurt from the 32-oz tub (plenty left for breakfasts or snacks all week); use 2 brioche buns (1 per person) from the pack of 4, with 2 buns remaining.

SHOPPING LIST

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

Pantry staples needed:
- Eggs (1 dozen)
- Extra-firm tofu (1 block, 14 oz)
- Canned black beans (1 can, 15 oz)
- Canned diced tomatoes (1 can, 14.5 oz)
- Dry red lentils (3/4 cup)
- White rice (1 cup dry)
- Olive oil or neutral cooking oil
- Soy sauce
- Sesame oil
- Garlic (fresh or powder)
- Fresh or ground ginger
- Cumin
- Smoked paprika
- Salt and black pepper
- Lime juice or fresh lime
- Fresh cilantro (optional)
- Lemon juice or fresh lemon