Meal Plan 28: 7-Day Menu of Flavorful Recipes

Happy Friday!

Sorry for the gaps in these meal plans — thanks for your patience. If this plan isn’t quite what you’re looking for or you missed a past week, you can browse other recipes on my blog: check the recipes here. I also publish each meal plan on the blog so it’s easy to find whenever you need it: see the meal plans.

If you ever have questions or want substitutions, please reply — I read every message. Wishing you a relaxed, delicious weekend!

Get your groceries quickly via this link

Meals planned for next week:

Here’s what we’ve got this week:

• Monday | Vegan Lentil Soup
• Tuesday | Tofu Tacos
• Wednesday | Cheesy Butternut Squash Orzo
• Thursday | Crockpot Potato Soup
• Friday | Vegan Pad Thai
• BONUS | Apple Oatmeal Bake

✨ Printable shopping list ✨

Note: the shopping list does NOT include ingredients for the bonus recipe.

Storage containers

I use a multi-pack of Snapware containers I found at Costco — the 5.5 cup size is perfect for single servings without being too cramped. They seal well, stack neatly, and make reheating straightforward.

Meal prep tips

• Try to shop the same day you plan to prep — it keeps everything fresh and stops ingredients from disappearing in the back of the fridge.
• Monday: The lentil soup is excellent when made ahead and actually tastes better after the flavors sit overnight. If you prefer to save time during the week, measure spices and chop veggies in advance.
• Tuesday: Tofu tacos are best fresh, but you can pre-shred the tofu and season it ahead of time to speed up assembly.
• Wednesday: For the orzo, pre-roast or chop squash and vegetables so dinner comes together quickly.
• Thursday: The crockpot potato soup is a set-it-and-forget-it dinner — toss the ingredients in the morning and enjoy dinner with minimal effort.
• BONUS: The apple baked oatmeal is perfect for make-ahead breakfasts or reheating portions throughout the week.

I hope you find this plan helpful. If you have suggestions for improving these meal plans — different recipes, dietary swaps, or timing tips — please reply and let me know. Your feedback helps shape future menus.

Happy cooking,

Brita

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Vegan Lentil Soup

Warm, nourishing and simple to make, this vegan lentil soup is full of vegetables, spices, and hearty lentils simmered in a savory vegetable broth. It’s an easy one-pot dinner the whole family can enjoy.

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No ratings yet

Shredded Tofu Tacos

If you haven’t shredded tofu before, this recipe is a revelation — a flavorful, vegan taco filling that’s a satisfying alternative to meat.

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5 from 2 votes

Cheesy Butternut Squash Orzo

Comforting fall flavors come together in this simple, cheesy orzo with roasted butternut squash. A cozy, satisfying pasta dish that’s easy to prepare.

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5 from 5 votes

Crockpot Potato Soup

This slow-cooker potato soup is creamy and comforting, loaded with potatoes, onions, garlic, and cheddar. It’s an easy, hearty dinner that keeps well for leftovers.

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5 from 3 votes

Vegan Pad Thai

Bold and bright, this vegan Pad Thai delivers the flavors you’d expect from a restaurant version but made at home. It’s filling, balanced, and deeply satisfying.

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5 from 2 votes

Apple Baked Oatmeal

This cinnamon apple baked oatmeal is quick to assemble and makes a delicious, cozy breakfast for fall mornings or any time you want a warm start to the day.

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