Vegetarian

Vegetarian meal prep for 2 or 4: 5 days of filling lunches and dinners

Vegetarian eating often turns into a rotation of salads that leave you hungry by the afternoon. Cooking a proper dinner every night on top of a busy week is hard to keep up with, and it is easy to end up ordering in. Batch cooking can solve this, but only if the dishes are filling enough to actually look forward to.

This plan gives you five days of lunches and dinners built around beans, lentils, chickpeas and eggs, with cheese where it adds flavor. You will cook Black Bean Chili, Lentil and Potato Shepherd's Pie, Chickpea and Spinach Curry, Spinach and Feta Frittata and Egg Fried Rice. The whole session takes about 2 hours, and each dish keeps in the fridge for three to four days.

What they asked Bocalito

A meal prep plan for vegetarians, using filling dishes, not just salads. We eat eggs and cheese.

Make my own version

Quick Comfort Week

Quantities for

2 people5 days · Lunch, Dinner · Up to 2× eachUp to 2hImperial units

Day 1

Day 2

Day 3

Day 4

Day 5

Freeze these portions after cooking, and move them to the fridge the night before.

Black Bean Chili
Lentil and Potato Shepherd's Pie
Chickpea and Spinach Curry
Spinach and Feta Frittata
Egg Fried Rice

1h 55min start to finish1h 30min hands-on

Time you actually spend cooking — the rest is simmering, roasting and chilling.

1
Cook the rice30 minStoveUnattended
Rinse the 26 oz of long-grain white rice in cold water until the water runs clear, then cook it in two large pots using the absorption method with a 1:1.5 ratio of rice to water. Bring to a boil, cover, reduce to low and simmer for about 18 minutes, then rest off the heat for 10 minutes. Spread the rice on sheet pans to cool and dry out before frying so the grains stay separate.
ResultCooked white rice
2
Chop the chili vegetables12 minCounter
Dice the 2 onions, the 3 bell peppers and the 4 garlic cloves into small, even pieces about the size of a pea so they soften evenly in the chili. Keep the onion and pepper pieces in separate piles so the pot can be built in order. Put the chopped mixture into a bowl once finished.
ResultChopped chili vegetables
3
Simmer the black bean chili40 minStoveUnattended
Heat 2 tbsp of the olive oil in a large heavy pot over medium heat, then soften the chopped chili vegetables for 6 minutes. Stir in the chili powder, ground cumin and smoked paprika and cook for 1 minute until fragrant. Add the crushed tomatoes, the drained black beans and 1 tsp of the salt, then simmer uncovered on low for about 35 minutes, stirring now and then, until thick and glossy.
ResultBlack bean chili
4
Chop the pie vegetables12 minCounter
Dice the 2 onions and 4 carrots finely so they soften into the lentils. Keep the onion and carrot together in one bowl. This prep feeds the lentil filling that goes into the shepherd's pie.
ResultChopped onion and carrot
5
Simmer the lentil filling25 minStoveUnattended
Put all the chopped onion and carrot into a wide pot with the 10 oz of brown lentils, 2 cups of vegetable stock and 2 tsp of dried thyme. Bring to a simmer, then cook partially covered for about 25 minutes until the lentils are tender and most of the liquid is absorbed. Stir occasionally so the bottom does not catch.
ResultLentil and carrot filling
6
Peel and boil the potatoes20 minStove
Peel the 28 oz of russet potatoes and cut them into even chunks about 1.5 inches across. Put them in a large pot of salted water and bring it to a boil, then simmer for about 15 to 20 minutes until a knife slides through with no resistance. Drain well and let them steam dry for a minute.
ResultBoiled potatoes
7
Mash and assemble the pie12 minCounter
Mash the drained potatoes with 4 tbsp of the butter, 8 fl oz of the milk and half of the cheddar until smooth and fluffy. Spread the lentil filling in an even layer in a large baking dish, then spoon the mashed potato over it and smooth the top with a fork to make ridges. Scatter the rest of the cheddar over the top.
ResultUnbaked shepherd's pie
8
Bake the shepherd's pie25 minOven · 375°FUnattended
Bake the assembled pie in the middle of the oven at 375°F (190°C) for about 25 minutes until the potato topping is golden and the filling bubbles at the edges. Let it rest on the counter for 10 minutes before cutting so it holds its shape. Cool completely before portioning and freezing.
ResultBaked shepherd's pie
9
Prep the frittata filling9 minCounter
Finely chop 1 onion and wilt the 8 oz of the spinach in a dry pan for 2 minutes, then squeeze out excess water and chop it roughly. Whisk the 8 eggs with the crumbled feta, the onion, the spinach and 1 tbsp of the olive oil in a large bowl, seasoning with a pinch of salt. Pour the mixture into a greased 9-inch baking dish.
ResultFrittata mixture
10
Bake the frittata20 minOven · 375°FUnattended
Bake the frittata in the oven at 375°F (190°C) for about 20 minutes, until the centre is set and springs back when pressed and the top is lightly golden. Let it cool for 10 minutes, then cut it into 4 wedges. Keep wedges for the fridge or freezer.
ResultSpinach and feta frittata
11
Prep the curry vegetables10 minCounter
Finely chop the 2 onions and 4 garlic cloves. Wash and roughly chop the 14 oz of spinach. Keep each in its own bowl until the curry pot is ready.
ResultCurry vegetables
12
Simmer the chickpea curry20 minStoveUnattended
Heat 2 tbsp of the olive oil in a large pot over medium heat and bloom 2 tbsp of the curry powder for 1 minute. Add the onion, garlic and spinach and cook until the spinach wilts. Stir in the drained chickpeas and the coconut milk, then simmer gently for about 20 minutes until thick and the spinach is tender.
ResultChickpea and spinach curry
13
Fry the egg rice15 minStove
Dice the 3 carrots small and thaw the 2 cups of peas. Heat 3 tbsp of the olive oil in a large wok or skillet over high heat and stir-fry the carrots for 3 minutes. Push them aside, scramble the 8 eggs in the space, then add the cooked rice, peas, 6 tbsp of the soy sauce and the sliced green onion, tossing for about 5 minutes until the rice is hot and every grain is coated.
ResultEgg fried rice

Freeze the chili, shepherd's pie and curry in single portions on the day you cook them, and keep the frittata and fried rice in the fridge to eat first.
Reheat the fried rice in a hot skillet with a splash of water, not dry in the microwave, so the grains stay fluffy.

Questions, or need to change something? !

Questions asked about this plan

Can I freeze the Lentil and Potato Shepherd's Pie after baking it?

Yes. Once the pie has baked and cooled completely, portion it into oven-safe containers and freeze it for up to 3 months. Reheat it only in the oven: from frozen, cover it with foil and bake at 375°F (190°C) for about 40 minutes, removing the foil for the last 10 minutes so the top browns. It's ready when the center is bubbling and reaches at least 165°F (74°C).

How do I reheat the Egg Fried Rice without it turning mushy or dry?

Use a hot nonstick skillet over medium-high heat with about a teaspoon of oil. Add the rice in portions and stir it constantly for 3 to 4 minutes until it is steaming and hot all the way through, at least 165°F (74°C). If it looks dry, add a splash of water. Frying it in a hot pan rather than microwaving it dry keeps the grains separate and fluffy.

Can I swap the coconut milk in the Chickpea and Spinach Curry for something else?

Yes, you can swap it, though the curry will taste and feel a little different. Coconut milk makes it rich and creamy, so a dairy option works best for a vegetarian plan that includes cheese and eggs. Whole milk or half-and-half, added in similar amounts and simmered until thick, will give a creamy result that is lighter in flavor. Plain yogurt can work too, but stir it in off the heat and don't let it boil, or it may split. Dairy-based versions may also thicken more when reheated, so add a splash of water or milk when you warm the portions.

Your week, your tastes

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