Whitney’s Weekly Vegetarian Menu

By Sporty Afros

Since I’m so busy during the week, I usually do all of my cooking on Monday evenings.  I prepare all of my dinners, lunches and snacks a head of time. It helps me ensure I eat healthy and it saves me money by not eating out for lunch and if I know I have something healthy already made in the fridge at home than 9 times out of 10 I will go home and eat.

Here was my menu for the week:

16 oz Fresh Juice
Spinach and egg  wrap (in a whole wheat tortilla)

Peanuts and fresh fruit

Vegetarian “Chicken” Salad wrap and steamed veggies

Dinner  ( I usually eat each dinner 2 – 3 times during the week )
Salmon and asparagus, squash and zucchini
Homemade tomato, mozzarella and basil flat bread

Here is what my grocery cart looked like.

I was so proud of myself! Minus that bottle of wine in the corner….

Here are the recipes from my menu items above:



Spinach and egg breakfast wrap

I covered this recipe in detail in my previous post.


Juicing Recipes
I don’t know if I follow real “recipes” but here are some of the fruit and veggie combos I juice:

Combo 1

  • 1 Carrot
  • 2 apples
  • Ginger
  • 1 cup of fresh spinach

Combo 2

  • 1 orange
  • 1 apple
  • Pineapple (a few slices)
  • Kale ( a hand full, make sure to only juice the leaves, not the stalks)

Combo 3

  • Cantaloupe (about a ¼ of whole melon)
  • Strawberries (a hand full)
  • Blueberries (a hand full)
  • Blackberries (a hand full)
  • Grapes (a hand full)

Salmon Dinner Recipe  ( I guess since I eat fish, I’m technically a pescatarian, but ehh…)


  • ½ lb fresh farm raised salon
  • ½ bunch or asparagus
  • ½ squash
  • ½ zucchini
  • ½ lemon
  • Salt
  • Pepper
  • 1 tbs Olive oil

Salmon Dinner Instructions

This recipe is so simple, it should be a crime.

  • Set your oven to broil on high
  • Get a large non-stick baking sheet and spray it with PAM
  • Wash your veggies
  • Break off the ends of your asparagus spears
  • Slice your squash and zucchini length wise, into ½ inch strips
  • Place your salmon (I cut the skin off) and veggies on your baking pan
  • Drizzle your salmon and veggies with 1 tbs of olive oil and salt and pepper them to taste

Broil in the oven for 5 – 7 minutes

After you take it out, squeeze fresh lemon over your salmon and veggies.

Vegetarian “Chicken” Salad

Instead of chicken I used Quorn (an organic chicken substitute)

  • 3 pieces of Quorn cut into cubes
    2 tbs of low fat mayo
    2 tbs of Dijon mustard
    1 tsp fresh lemon juice
    2 tbs of chopped green onion
    2 tbs of diced celery (I don’t like celery so I just doubled the green onion)
    Salt  and pepper

This recipe is super simple. Since the Quorn comes frozen, I placed it in the microwave for a few seconds so it would thaw. You can cook it in a skillet with a little olive oil and seasoning as well.
I diced my Quorn and placed it in a bowl, then I added 2 tbs of low fat mayo ,2 tbs of Dijon mustard ,1 tsp fresh lemon juice, 4 tbs of chopped green onion (I nixed the celery). Mix it with a spoon and salt and pepper to taste. Boom, done.

For the entire meal, use 1 whole wheat tortilla, some a little green leaf lettuce and a few spoonfuls of  myVegetarian “Chicken” Salad. I ate it with a side of steamed veggies.  It’s a quick, healthy lunch.

Homemade Tomato, Mozzarella and Basil Flat bread

I like to make my pizza dough from scratch.  I would have made my tomato sauce from scratch too but my blender was broken :(

Pizza Dough Recipe

I usually cut this recipe in half. This full recipe will make 4 pizzas.


  • 1 package active dry or fresh yeast (get the quick rising yeast, it will save you a lot of time)
  • 1 teaspoon honey
  • 1 cup warm water, 105 to 115 degrees F
  • 3 cups whole wheat flour
  • 1 teaspoon kosher salt
  • 1 tablespoon extra-virgin olive oil, plus additional for brushing


In a small bowl, dissolve the yeast and honey in 1/4 cup warm water.

In a food processor, combine the flour and the salt. Add the oil, the yeast mixture, and the remaining 3/4 cup of water and process until the mixture forms a ball. (The pizza dough can also be made in a mixer fitted with a dough hook. Mix on low speed until the mixture comes cleanly away from the sides of the bowl and starts to climb up the dough hook).

Turn the dough out onto a clean work surface and knead by hand 2 or 3 minutes longer. The dough should be smooth and firm. Cover the dough with a clean, damp towel and let it rise in a cool spot for about 30 minutes to an hour.

Set your oven to 425 degrees.

If you cut the recipe in half, place half  of your dough on a baking sheet sprayed with PAM.  Roll it out with a rolling pin (if you don’t have one use a round glass cup) roll it as thin as you can without any holes. Then use a fork to poke holes in the dough. drizzle with a little olive oil to make the edges brown in the oven. Place it in the oven for 5 minutes to ensure the center cooks and gets a little crispy.

Flat Bread Ingredients

  • Baked pizza dough (from the recipe above)
  • Organic Marinara sauce
  • 2 cups Part-skim shredded mozzarella
  • 1 tomato
  • Fresh basil leaves

Flat Bread Directions
Then top your flat bread with your marinara sauce, shredded mozzarella and sliced tomatoes and bake at 425 for another 10 minutes. After you remove the pizza from the oven, top with fresh basil.

Hopefully my weekly menu gave you some fresh, healthy recipe inspiration!


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  1. Thanks for the recipes. I’m pescatarian and I often get bored with my meals. These gave me some fresh ideas. BTW, I love Quorn products – they totally beat soy products (which I avoid like the plague).

  2. Yes! I love them too. I was able to get Whitney in love with them as well. 🙂 Thanks for your feedback.

  3. Like the other comments, thanks for the recipe ideas. Always looking for new suggestions/ideas. These help a lot. I’m the only one in my family who doesn’t eat chicken or red meat. I’ll substitue the eggs for tofu. Thanks.

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