Weekly Meal Planner

7-Day Vegetarian, Gluten-Free, Nut-Free Family Meal Plan

For: 2 adults and 2 kids (8 and 11) · Budget: $150 · Cuisines: Mediterranean, Mexican, one Italian pasta night

Assumptions before we start

• No low-carb requirement. Your dietary line included "low-carb" in the example text, but I read your actual needs as vegetarian and gluten-free. Rice, corn, potatoes, and GF pasta are included. Tell me if you do want low-carb and I'll rework it.
• Pantry staples on hand: olive oil, salt, pepper, cinnamon, cumin, chili powder, oregano, smoked paprika, garlic powder, and baking powder.
• Prices are store-brand estimates (Aldi/Walmart-style). Your local prices may vary.
• Calories are for an adult serving. Kids generally eat about ⅔–¾ of that.

Weekly Meal Plan

♻️ = intentional leftover, cooked once and eaten twice.

Daily totals land around 1,500–1,700 kcal per adult. Growing kids and active adults can add seconds, extra fruit, or milk.

Recipes

1. Monday: Sheet-Pan Greek Chickpea Bowls with Tzatziki

Makes 8 servings (dinner plus Tuesday lunch) · 25 min

Ingredients

• 3 cans (15 oz) chickpeas, drained and patted dry
• 2 zucchini, halved lengthwise then sliced
• 1 onion, cut in wedges (prepped Sunday)
• 3 tbsp olive oil, 1½ tsp oregano, 1 tsp garlic powder, 1 tsp salt
• 6 cups cooked rice (from Sunday batch)
• 1 pint grape tomatoes (left whole)
• 1 cucumber, diced
• 2 oz feta, crumbled
• Tzatziki (prepped Sunday): 1 cup Greek yogurt, ½ cucumber grated and squeezed, 1 tsp minced garlic, juice of ½ lemon, pinch of salt

Steps

1. Heat the oven to 425°F. Line 2 sheet pans with foil or parchment.
2. Toss the chickpeas, zucchini, onion, and whole tomatoes with the oil, oregano, garlic powder, and salt. Spread in one layer.
3. Roast 20 minutes, shaking the pans halfway, until the chickpeas are golden.
4. Reheat the rice while the vegetables roast.
5. Build bowls: rice, roasted vegetables, diced cucumber, feta, and a big spoon of tzatziki.
6. Pack half into 4 containers for Tuesday lunch, keeping the tzatziki separate.

2. Tuesday: Sweet Potato and Black Bean Tacos

Makes 4 servings plus filling for Wednesday lunch · 20 min

Ingredients

• 2 lb sweet potatoes, cubed and roasted (done Sunday)
• 2 cans black beans, drained and rinsed
• 1 cup frozen corn
• 1 tsp cumin, 1 tsp chili powder, ½ tsp salt
• ½ cup salsa
• 12 corn tortillas (check they're labeled GF)
• 1 cup shredded Mexican cheese
• 1 avocado, sliced
• 1 romaine heart, thinly sliced
• Lime crema: ½ cup Greek yogurt plus juice of 1 lime
• Cilantro (optional)

Steps

1. In a large skillet over medium heat, warm the beans, corn, cumin, chili powder, and salt for 5 minutes.
2. Add the roasted sweet potato and salsa. Stir gently until heated through, about 5 minutes.
3. Stir together the yogurt and lime juice for the crema.
4. Warm the tortillas in a dry skillet (30 seconds per side) or wrapped in a damp paper towel in the microwave (45 seconds).
5. Let everyone build their own tacos with filling, cheese, lettuce, avocado, and crema.
6. Save about 2 cups of filling for Wednesday's burrito bowls.

3. Wednesday: Shakshuka with Feta over Parmesan Polenta

Makes 4 servings · 30 min

Ingredients

• 1 tbsp olive oil
• 1 onion, diced (prepped Sunday)
• 2 tsp minced garlic
• 1 tsp cumin, 1 tsp smoked paprika
• 1 can (28 oz) crushed tomatoes
• 3 big handfuls (about 3 oz) baby spinach
• 8 eggs
• 2 oz feta
• Polenta: 1 cup polenta, 4 cups water, 1 tsp salt, ⅓ cup grated parmesan

Steps

1. Bring the 4 cups of water and salt to a boil in a saucepan.
2. In a large skillet with a lid, cook the onion in oil for 5 minutes. Add the garlic and spices and cook 30 seconds more.
3. Add the tomatoes, simmer 5 minutes, then stir in the spinach until it wilts.
4. Make 8 small wells in the sauce with a spoon and crack an egg into each. Cover and cook on medium-low for 6–8 minutes, until the whites are set.
5. Meanwhile, slowly whisk the polenta into the boiling water. Reduce the heat and stir often. Quick-cook polenta takes about 5 minutes; regular takes about 20 minutes, so start it first. Stir in the parmesan.
6. Spoon polenta into bowls, top with 2 eggs and sauce, and crumble feta on top.

4. Thursday (Italian Night): GF Penne with Red Lentil Marinara

Makes 8 servings (dinner plus Friday lunch) · 30 min

Ingredients

• 24 oz GF penne (2 boxes)
• 1 tbsp olive oil
• 1 onion, diced (prepped Sunday)
• 2 tsp minced garlic
• 1 cup red lentils, rinsed
• 1 can (28 oz) crushed tomatoes
• 2 cups water
• 1½ tsp oregano, 1 tsp salt, pinch of sugar (optional)
• About 4 oz baby spinach
• ½ cup grated parmesan

Steps

1. Put a big pot of salted water on to boil.
2. In a deep skillet, cook the onion in oil for 4 minutes. Add the garlic for 30 seconds.
3. Add the lentils, tomatoes, water, oregano, and salt. Simmer uncovered for 18–20 minutes, stirring now and then, until the lentils melt into the sauce. Add a splash of water if it gets too thick.
4. Cook the pasta about 1 minute less than the box says. GF pasta goes mushy if overcooked. Drain it and reserve ½ cup of the pasta water.
5. Stir the spinach into the sauce to wilt, then toss with the pasta. Loosen with pasta water as needed.
6. Serve topped with parmesan. Pack 4 portions for Friday lunch.

5. Friday: One-Pan Cheesy Burrito Rice Skillet

Makes 4 servings · 30 min

Ingredients

• 1 tbsp olive oil
• ½ bag (8 oz) frozen pepper and onion strips
• 1½ cups long-grain rice, rinsed
• 1 can (15 oz) diced tomatoes with juice
• 2 cups water
• 2 tsp chili powder, 1 tsp cumin, 1 tsp salt
• 2 cans black beans, drained
• ¾ cup frozen corn
• 1½ cups shredded Mexican cheese
• 1 avocado, 1 lime, salsa, and cilantro for topping

Steps

1. Heat the oil in a large lidded skillet. Cook the frozen peppers and onions for 3–4 minutes.
2. Add the rice and spices and stir 1 minute to toast.
3. Add the tomatoes and water. Bring to a boil, cover, and simmer on low for 18 minutes without lifting the lid.
4. Stir in the beans and corn, cover again, and cook 3 more minutes.
5. Sprinkle the cheese over the top, cover 2 minutes to melt, then squeeze lime over it.
6. Serve with avocado, salsa, and cilantro.

6. Saturday: Greek Stuffed Peppers

Makes 4 servings plus filling for Sunday lunch · 1 hour

Ingredients

• 4 green bell peppers, halved lengthwise and seeded (8 halves)
• 1½ cups rice, cooked with 3 cups water
• 1 tbsp olive oil
• 1 onion, diced
• 2 tsp minced garlic
• 1 can chickpeas, drained
• 1 can (15 oz) diced tomatoes
• 2 tsp oregano, 1 tsp salt
• Zest and juice of 1 lemon
• 2½ oz feta
• 2 tbsp parmesan

Steps

1. Start the rice. Heat the oven to 400°F.
2. Place the pepper halves cut-side up in a baking dish and bake empty for 10 minutes to soften.
3. Meanwhile, cook the onion in oil for 5 minutes. Add the garlic, chickpeas, tomatoes, oregano, and salt and simmer 5 minutes.
4. Stir in the cooked rice, lemon zest and juice, and half the feta.
5. Pack the filling into the peppers. Top with the remaining feta and the parmesan. Bake 25 minutes until the tops are golden.
6. Serve 2 halves per adult and 1 per kid. Save the leftover halves and filling for Sunday lunch bowls.

7. Sunday: Sweet Potato Enchilada Bake

Makes 8 servings (dinner plus next Monday lunch) · 1 hour

Ingredients

• 1 lb sweet potatoes, cubed
• ½ bag (8 oz) frozen pepper and onion strips
• 2 cans black beans, drained
• 1 cup frozen corn
• 3 oz baby spinach
• 1 tsp cumin, ½ tsp salt
• 1 can (28 oz) red enchilada sauce (check it's GF)
• 12 corn tortillas
• 2 cups shredded Mexican cheese
• Cilantro and yogurt for topping

Steps

1. Heat the oven to 425°F. Roast the sweet potato cubes with a little oil and salt for 20 minutes. Lower the oven to 375°F.
2. While they roast, cook the pepper and onion strips for 5 minutes. Stir in the beans, corn, spinach, and cumin until the spinach wilts.
3. Add the roasted sweet potato to the bean mixture.
4. Layer in a greased 9×13 dish, lasagna-style: ½ cup sauce, 4 tortillas (tear them to fit), ⅓ of the filling, ⅓ of the sauce, and ⅓ of the cheese. Repeat twice. There's no rolling, which suits corn tortillas since they crack.
5. Cover with foil and bake 20 minutes. Uncover and bake 10–15 more minutes until bubbly.
6. Rest 5 minutes before slicing. Refrigerate the extra portions for Monday lunch.

Quick Non-Dinner Recipes

• Overnight oats (8 jars): In each jar, combine ½ cup GF oats, ½ cup milk, ¼ cup yogurt, ⅓ cup frozen berries, and a pinch of cinnamon. Refrigerate overnight.
• Breakfast tacos: Scramble 6 eggs with ½ cup cheese. Serve in 8 warm tortillas with salsa.
• Blender pancakes: Blend 1½ cups oats, 3 bananas, 3 eggs, ¾ cup milk, 2 tsp baking powder, and 1 tsp cinnamon. Rest 5 minutes, then cook ¼-cup rounds in an oiled skillet.
• Huevos rancheros tostadas: Crisp 4 tortillas in an oiled skillet. Top each with a fried egg (6 eggs total, so adults get 2), warm salsa, and cheese.
• Toasted oats for parfaits: Toast ½ cup oats with a drizzle of oil and cinnamon in a dry skillet for 4 minutes.
• Egg salad wraps: Mash 6 hard-boiled eggs with ¼ cup yogurt, salt, pepper, and a squeeze of lemon. Spoon into romaine leaves.
• Quesadillas: Fill 8 tortillas (making 4 quesadillas) with 1 can mashed black beans and 1½ cups cheese. Cook 2–3 minutes per side.
• Nice cream: Blend 2 frozen bananas with 1½ cups frozen berries and a splash of milk.
• Popcorn: Heat 2 tbsp oil in a lidded pot with ½ cup kernels on medium. Shake until the popping slows, then salt.
• Cinnamon-yogurt dip: Stir together ½ cup yogurt and ½ tsp cinnamon.

Shopping List

Produce

Protein

Dairy

Pantry

Frozen

Other

💰 Estimated Total

• Core list: ~$143.90
• With spice top-up: ~$148.90
• ✅ Fits the $150 budget. It's tight, though. If prices run high where you shop, the swaps at the end can save $5–10.
• Carry-over for next week: leftover rice, red lentils, polenta, oats, and popcorn kernels.

⚠️ Label-Check List (Gluten and Nuts)

• Oats: must say certified gluten-free.
• Corn tortillas: some brands blend in wheat. Look for "100% corn" and a GF label.
• Enchilada sauce: often thickened with wheat flour. Choose one labeled GF.
• Spice blends and taco seasoning: these can contain wheat, so this plan uses single spices.
• GF pasta, oats, and polenta: check for "may contain tree nuts/peanuts" or "made in a facility with…" warnings. GF brands sometimes share lines with almond flour.
• Pesto: avoid it entirely. Most contains pine nuts or cashews, which is why it isn't in this plan.
• Hummus: contains sesame (tahini), which is fine here. Just make sure the label has no nut warnings.

Meal Prep Plan

Sunday Prep Checklist (~75 minutes)

• Preheat the oven to 425°F and start everything in the oven first.
• Roast 2 lb cubed sweet potatoes for 25 minutes, for Tuesday's tacos. To keep knife work easy: leave the skin on, halve lengthwise, lay flat, then slice and cube.
• Bake tortilla chips: cut 8 corn tortillas into wedges and bake 8–10 minutes with a light spray of oil, for Monday's bento.
• Cook 3 cups dry rice. Spread it on a sheet pan to cool quickly, then refrigerate. This covers Monday dinner and Tuesday–Wednesday lunches.
• Chop 3 onions at once: cut 1 into wedges for Monday and dice 2 for Wednesday and Thursday. Store in separate sealed containers. Doing all the knife work in one session makes it easier.
• Slice the zucchini for Monday's sheet pan and store with the onion wedges.
• Make tzatziki, which keeps 4 days, enough for Monday and Tuesday.
• Assemble 8 overnight oat jars for Monday and Tuesday.
• Cut carrot and cucumber sticks for Monday's bento and Wednesday's snack. Pack Monday's bento boxes with hummus, veggies, feta cubes, and chips.

Mid-Week Mini-Preps (5–10 minutes each)

• Tuesday night: Portion the leftover taco filling and rice into 4 bowls for Wednesday lunch.
• Wednesday night: Peel and slice 2 ripe bananas and freeze them for Friday's nice cream.
• Thursday night: Pack the pasta leftovers for Friday lunch. Boil 6 eggs for Saturday's egg salad, or do this Saturday morning.
• Friday morning: Toast the oats for the parfaits. They keep in a jar for a week.

Storage Tips

• Cooked rice: cool within 1 hour and use within 4 days. Reheat with a splash of water until steaming hot.
• Cut onions and zucchini: keep in sealed containers and use within 4–5 days.
• Cucumber sticks: line the container with a paper towel so they stay crisp.
• Spinach: tuck a paper towel into the clamshell to absorb moisture.
• Avocados: ripen on the counter, then refrigerate once they give slightly to a gentle squeeze.
• Bananas: freeze any that are getting spotty. They're perfect for nice cream and pancakes.
• Opened tortillas: store in the fridge in a zip bag. Always warm them before folding, since cold corn tortillas crack.
• Feta: store in its brine, or wrapped tightly. Once opened, it lasts about 1 week.
• GF pasta leftovers: add 1–2 tbsp water before reheating, because GF pasta firms up in the fridge.
• Kids' school lunches: preheat a thermos with boiling water for 5 minutes, then fill with hot pasta or burrito bowls.
• Sunday's enchilada bake: refrigerate within 2 hours. It keeps 4 days, or you can freeze portions for up to 2 months.

Swap Suggestions

Swap freely within these limits:

• Proteins: chickpeas, black beans, and pinto beans are interchangeable in any recipe. Buying dried beans and cooking them Sunday saves about $3–4.
• Grains: quinoa or potatoes can replace rice. Roasted potatoes or rice work instead of polenta under the shakshuka. Any GF pasta shape works for pasta night.
• Picky kids: swap zucchini for broccoli or cauliflower, and spinach for frozen peas or kale.
• Cheese: cheddar or Monterey Jack can replace the Mexican blend. Feta can become shredded mozzarella or cotija.
• Yogurt: sour cream works in the crema, and dairy-free yogurt works if you're avoiding dairy. Avoid almond- or cashew-based ones; oat or soy are nut-free.
• Fruit: any frozen fruit works in place of berries, and pears or grapes can replace apples.
• Nut-free spread: for something like peanut butter, sunflower-seed butter (e.g., SunButter, ~$5) is great with apples. Check that it's made in a nut-free facility.
• Saving money if prices run high: drop the avocados (−$2), use store-brand cornmeal instead of polenta, or stretch the enchilada bake and pasta with an extra can of beans instead of more cheese.

You've got this. Once you've done the Sunday prep, most weeknights are about 20 minutes of assembly. 🌮🍝🥙