ALDI Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Sauteed Zucchini and White Bean Skillet with Garlic and Herbs
Description: Tender sliced zucchini is sauteed in olive oil with garlic, fresh herbs, and a can of creamy white beans for a satisfying one-pan dinner sized just right for one. The beans provide hearty plant-based protein while the zucchini stays bright and slightly crisp, making this a quick and nourishing weeknight meal.
Sale items used: Zucchini
Prep time: 20 minutes
Serving note: Use approximately 0.5 lb of zucchini (about 1 medium zucchini), costing roughly $0.60; combine with half a 15-oz can of white beans (save the rest for another use or refrigerate for up to 3 days).

Tuesday
Meal: Red Lentil and Carrot Soup with Cumin and Lemon
Description: A warming, golden soup made with red lentils, sliced carrots, and toasted cumin brightened with a squeeze of fresh lemon, scaled down to a generous single-serving pot. The lentils break down naturally into a thick, velvety broth that is filling and full of plant-based protein without any extra effort.
Sale items used: Organic Baby Peeled Carrots (16-oz bag)
Prep time: 35 minutes
Serving note: Use about 4 to 5 baby carrots (roughly 3 oz) from the bag and 1/3 cup dry red lentils; the remaining carrots keep well in the fridge all week for snacking or Thursday's tacos. Total cook time is about 35 minutes, so no make-ahead needed.

Check the label: broth is often made from chicken or beef. Vegetable broth is the safe choice.

Recipes:
- Red Lentil and Carrot Soup with Lemon

Wednesday
Meal: Roasted Brussels Sprouts and Egg Frittata with Parmesan
Description: Halved Brussels sprouts are roasted until caramelized and golden, then folded into a 3-egg frittata finished with a generous sprinkle of Parmesan for a protein-rich, oven-baked meal perfect for one. This dish works equally well as a hearty dinner or a next-morning breakfast, making it a smart use of the Brussels sprouts package.
Sale items used: Brussels Sprouts
Prep time: 40 minutes
Serving note: Use about 5 oz of Brussels sprouts (roughly half the 1-lb bag; reserve the rest for Friday's stir-fry) and 3 large eggs; roast sprouts at 400 degrees F for 20 minutes before adding the egg mixture and finishing in the oven for 12 to 15 minutes.

Check the label: many hard cheeses are set with animal rennet.

Thursday
Meal: Zucchini and Black Bean Tacos with Lime Crema
Description: Strips of sauteed zucchini and seasoned black beans are tucked into warm corn tortillas and topped with a simple lime crema made from sour cream and lime juice for a bright, satisfying taco night for one. A handful of baby carrots can be quickly pickled or served raw on the side for extra crunch and color.
Sale items used: Zucchini, Organic Baby Peeled Carrots (16-oz bag)
Prep time: 25 minutes
Serving note: Use approximately 0.4 lb of zucchini (1 small zucchini) and half a 15-oz can of black beans; plan for 2 to 3 tacos as a full single-serving dinner. Use a few baby carrots from the bag purchased Tuesday as a crunchy side.

Friday
Meal: Stir-Fried Tofu and Brussels Sprouts with Soy-Ginger Sauce
Description: Cubed extra-firm tofu and the remaining Brussels sprouts are stir-fried over high heat in a savory soy-ginger sauce with a touch of sesame oil, served over a small portion of steamed rice for a complete and satisfying meal. The high heat gives the tofu a lightly crispy exterior while keeping the Brussels sprouts tender-crisp and deeply flavorful.
Sale items used: Brussels Sprouts
Prep time: 30 minutes
Serving note: Use the remaining roughly 11 oz of Brussels sprouts from the 1-lb bag purchased for Wednesday and about 6 oz of extra-firm tofu (half a standard 14-oz block; press for at least 15 minutes before cooking for best texture). Serve over 1/3 cup dry rice cooked according to package directions.

SHOPPING LIST

Buy on sale:
- Zucchini (0.9 lb total for Monday and Thursday): $1.07
- Brussels Sprouts x1 (1-lb pkg, used across Wednesday and Friday): $2.39
- Organic Baby Peeled Carrots (16-oz bag, used Tuesday and Thursday): $1.49

Pantry staples needed:
- Red lentils
- Canned white beans
- Canned black beans
- Extra-firm tofu
- Eggs
- Parmesan cheese
- Sour cream
- Corn tortillas
- White rice
- Olive oil
- Sesame oil
- Soy sauce
- Fresh or jarred garlic
- Fresh ginger
- Cumin (ground)
- Lemon
- Lime
- Dried herbs (such as thyme, oregano, or Italian seasoning)
- Salt and black pepper