Week 12: Vegetarian Meal Plan for Two, 5 Dinners for About $34
Five dinners for two adults, all vegetarian, with an estimated grocery total of $34.02 (range $26.03–$45.11), about $3.40 per serving.
Estimated grocery total $3.40 per serving · 10 servings Range $26.03–$45.11$34.02
✓ Likely under the $80 budget
Likely under means our estimate gives this week at least an 80% chance of staying under $80. The dinners use about $19.87 of the $34.02; the rest is left in opened packs.
Counting only the ingredients each dinner uses, the cheapest night is Thursday's Sheet-Pan Stuffed Peppers with Spiced Lentils, Corn and Tomato, at about $1.70 per serving; the most expensive is Tuesday's Cherry Tomato, Garlic and Basil Spaghetti, at about $2.43. The five dinners use about $19.87 of what you buy; the rest is left in opened packs, the biggest being hard cheese, peas and lentils. Garlic, cilantro and hard cheese go into more than one dinner, along with 6 more items on the list, so you buy them once. The quickest is Smashed Black Bean Tacos with Charred Zucchini and Jalapeño Salsa, ready in about 20 minutes. Fresh food you should still have at the end of the week includes 5 large eggs, about ¾ of a pack of corn, about ¾ of a pack of peas and about ¾ of a pack of frozen spinach.
Grocery list by aisle
24 items, packs sized for real stores. Prices are estimates for two adults; your total at checkout will differ.
Week 12: Vegetarian Meal Plan for Two, 5 Dinners for About $34Estimated grocery total $34.02 (range $26.03–$45.11) · plan.escapeplan.software/weeks/week-12-vegetarian-for-twoMon: Smashed Black Bean Tacos with Charred Zucchini and Jalapeño Salsa · Tue: Cherry Tomato, Garlic and Basil Spaghetti · Wed: Egg Curry (Anda Curry) with Peas and Warm Flatbreads · Thu: Sheet-Pan Stuffed Peppers with Spiced Lentils, Corn and Tomato · Fri: Stracciatella-Style Egg and Cheese Soup with Spinach and Beans
Produce
Avocado1Mon, Thu$0.90
Basil (bunch)1Tue$2.49
Bell pepper2Thu$1.20
Cherry tomatoes1 × 10 ozTue$2.75
Cilantro (bunch)1Mon, Wed, Thu$0.99
Garlic clove1 bulbTue, Wed, Thu, Fri$0.60
Fresh ginger1 × 2 ozWed$0.53
Jalapeño1Mon$0.08
Lemon1Fri$0.52
Lime1Mon, Thu$0.30
Yellow onion2Wed, Thu$0.84
Tomato1Mon$0.53
Zucchini1Mon$0.77
Dairy & eggs
Large eggs1 pack of 12Wed, Fri$2.27
Vegetarian Italian-style hard cheese (Parmesan-style)1 × 5 ozTue, Fri$3.27
Bakery & tortillas
Flour tortillas (8-inch)1 pack of 10Mon, Wed$3.18
Rice, pasta & grains
Dried pasta (penne, rotini or spaghetti)1 × 1 lbTue$1.38
Dried red lentils1 × 1 lbThu$2.18
Canned goods & jars
Canned black beans (15 oz can)1Mon$1.28
Canned diced tomatoes (14.5 oz can)1Wed, Thu$1.18
Canned cannellini beans (15 oz can)1Fri$1.18
Frozen
Frozen corn1 × 1 lbThu$1.84
Frozen peas1 × 1 lbWed$2.21
Frozen chopped spinach1 × 10 ozFri$1.55
Pantry basics (not in the total)
Black pepper, red pepper flakes, chili powder (mild blend), ground cumin, garam masala, garlic powder, ground coriander, olive oil, dried oregano, salt, vegetable bouillon cube, sugar, ground turmeric and vegetable oil.
The recipes
Amounts are scaled for two adults.
Monday · 20 min · about $2.31 per serving in ingredients used
Smashed Black Bean Tacos with Charred Zucchini and Jalapeño Salsa
Cumin-spiced smashed black beans and charred zucchini in warm tortillas with a fresh jalapeño salsa.
Prep 8 min · Cook 12 min · Serves 2 · Amounts are scaled for your household.
VegetarianDairy-free
Ingredients
1 zucchini, diced
1 tomato, diced
½ jalapeño, finely chopped
¼ bunch cilantro, chopped
½ lime
½ avocado
1 (15 oz) can black beans, drained and rinsed
4 flour tortillas (8-inch)
1 tbsp vegetable oil
½ tsp ground cumin
¼ tsp dried oregano
¼ tsp garlic powder
salt, to taste
Contains: wheat (gluten). Check the label: soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
Heat 1½ teaspoons of the vegetable oil in a large frying pan on high heat. Add the zucchini with a pinch of salt and cook for 6 minutes, stirring only every couple of minutes, until browned and tender. Tip onto a plate.
Meanwhile, make the salsa: mix the tomato, jalapeño, half the cilantro, the juice of the lime and a pinch of salt. Dice the avocado and fold it in gently.
Add the rest of the oil to the pan on medium heat, then the black beans, ground cumin, dried oregano, garlic powder and 2½ tablespoons of water. Cook for 3–4 minutes, smashing about half the beans with a fork, until thick and hot. Season with salt.
Wrap the tortillas stack in a clean damp tea towel and microwave for 1 minute until soft and warm.
Spread the beans over the tortillas, top with the zucchini and salsa and scatter with the rest of the cilantro.
Tip: For less heat, scrape the seeds and white ribs out of the jalapeño before chopping it.
Leftovers: The beans and vegetables keep in the fridge for 2 days; reheat until piping hot and make the salsa fresh.
Tuesday · 25 min · about $2.43 per serving in ingredients used
Cherry Tomato, Garlic and Basil Spaghetti
Spaghetti tossed with burst cherry tomatoes, gently cooked garlic and fresh basil.
Prep 5 min · Cook 20 min · Serves 2 · Amounts are scaled for your household.
VegetarianDairy-freeKid-friendly
Ingredients
7 oz dried pasta (penne, rotini or spaghetti), spaghetti
9 oz cherry tomatoes
2 garlic cloves, thinly sliced
½ bunch basil
3 tbsp vegetarian Italian-style hard cheese (Parmesan-style), grated, to serve (optional)
2 tbsp olive oil
salt, to taste
black pepper, to taste
¼ tsp red pepper flakes, to serve (optional)
Contains: wheat (gluten). Optional extras contain milk, egg. Always read the labels if you cook for someone with an allergy.
Method
Bring a large pan of salted water to the boil and cook the pasta until just tender, following the packet timing. Save a mugful of the cooking water, then drain.
Meanwhile, heat the olive oil in a large frying pan on medium heat. Add the garlic and cook for 1 minute until fragrant but not browned.
Add the cherry tomatoes and a good pinch of salt. Cook for 6–8 minutes, pressing some with a spoon as they burst, until saucy.
Toss the drained pasta into the pan with a splash of the cooking water until glossy. Tear in most of the basil and season with black pepper.
Serve topped with the rest of the basil, a pinch of red pepper flakes and grated hard cheese if using.
Tip: Leave the cheese off for a dairy-free plate; the tomatoes and pasta water make the sauce silky on their own.
Leftovers: Best eaten straight away; leftovers keep in the fridge for 2 days.
Wednesday · 25 min · about $1.79 per serving in ingredients used
Egg Curry (Anda Curry) with Peas and Warm Flatbreads
Boiled eggs simmered in a mild tomato and onion masala with peas, scooped up with warm flatbreads.
Prep 5 min · Cook 20 min · Serves 2 · Amounts are scaled for your household.
VegetarianDairy-freeKid-friendly
Ingredients
4 large eggs
¾ yellow onion, finely chopped
2 garlic cloves, finely chopped
1½ tbsp fresh ginger, finely grated
½ (14.5 oz) can diced tomatoes
½ cup frozen peas
4 flour tortillas (8-inch)
¼ bunch cilantro, chopped
1½ tbsp vegetable oil
½ tsp ground cumin
¼ tsp ground turmeric
½ tsp ground coriander
¼ tsp chili powder (mild blend)
¼ tsp sugar
½ tsp garam masala
salt, to taste
Contains: wheat (gluten), egg. Check the label: soy, celery, sulfites. Always read the labels if you cook for someone with an allergy.
Method
Lower the eggs into a saucepan of just-boiled water from the kettle and simmer for 9 minutes until the yolks are firm, then cool in cold water and peel.
Meanwhile, heat the vegetable oil in a large frying pan on medium-high heat and cook the yellow onion for 6–7 minutes, stirring, until golden. Add the garlic, fresh ginger, ground cumin, turmeric, ground coriander and chili powder and stir for 1 minute.
Add the tomatoes, sugar, ¼ teaspoon of salt and ¼ cup (50 ml) of water and simmer for 5 minutes, until thick and the oil glistens at the edges.
Halve the eggs and add them to the sauce with the peas and garam masala. Simmer for 3 minutes, spooning the sauce over the eggs, until the peas are steaming hot.
Warm the tortillas in a dry frying pan or the microwave. Scatter the curry with cilantro and serve with the warm flatbreads for scooping.
Tip: Let the onions turn properly golden before the spices go in; that colour is where most of the sauce's flavour comes from.
Leftovers: Keeps in the fridge for 2 days; reheat gently until piping hot.
Thursday · 42 min · about $1.70 per serving in ingredients used
Sheet-Pan Stuffed Peppers with Spiced Lentils, Corn and Tomato
Roasted pepper halves filled with cumin-spiced red lentils, tomato and corn, topped with a lime avocado salsa.
Prep 8 min · Cook 34 min · Serves 2 · Amounts are scaled for your household.
VegetarianGluten-freeDairy-freeKid-friendly
Ingredients
1½ bell peppers, halved through the stalk and seeded
½ yellow onion, finely chopped
1 garlic clove, finely chopped
¾ cup dried red lentils, rinsed
½ (14.5 oz) can diced tomatoes
½ cup frozen corn
½ avocado, diced
½ lime
¼ bunch cilantro, chopped, to serve (optional)
1 tbsp olive oil
½ tsp ground cumin
¼ tsp dried oregano
¼ tsp ground coriander
salt, to taste
Always read the labels if you cook for someone with an allergy.
Method
Heat the oven to 425°F. Put the bell peppers halves cut-side up on a large baking tray, brush with 1½ teaspoons of the olive oil, season with salt and roast for 15 minutes until starting to soften.
Meanwhile, put the kettle on. Heat the rest of the oil in a saucepan on medium heat and cook the yellow onion for 3 minutes. Stir in the garlic, ground cumin, dried oregano and ground coriander for 30 seconds, then add the lentils, tomatoes and ¾ cup (175 ml) of just-boiled water.
Simmer for 12–15 minutes, stirring often, until the lentils are soft and thick enough to hold their shape, adding the corn for the last 3 minutes so it is steaming hot. Season with salt.
Spoon the filling into the peppers, piling any extra around them, and roast for 8–10 minutes more until the peppers are tender and the filling is bubbling at the edges.
Meanwhile, toss the avocado with the juice of the lime, a pinch of salt and the cilantro, if using, and spoon it over the peppers to serve.
Tip: Halve the peppers through the stalk; the stalk holds the shape and keeps the filling from slumping out.
Leftovers: The stuffed peppers keep in the fridge for 3 days; reheat until piping hot and add fresh avocado.
Friday · 23 min · about $1.71 per serving in ingredients used
Stracciatella-Style Egg and Cheese Soup with Spinach and Beans
Italian-style egg drop soup: soft ribbons of egg and hard cheese in a lemony stock with spinach and beans.
Prep 5 min · Cook 18 min · Serves 2 · Amounts are scaled for your household.
VegetarianGluten-free (check labels)Kid-friendly
Ingredients
1 garlic clove, thinly sliced
1 (15 oz) can cannellini beans, drained and rinsed
3 large eggs
¼ cup vegetarian Italian-style hard cheese (Parmesan-style), finely grated
½ lemon
4 oz frozen chopped spinach
1 tbsp olive oil
1 vegetable bouillon cube
salt, to taste
black pepper, to taste
Contains: milk, egg, celery. Check the label: wheat (gluten), soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
Put the kettle on. Heat the olive oil in a large saucepan on medium heat and cook the garlic for 1 minute until fragrant but not browned.
Add 3 cups (750 ml) of just-boiled water, crumble in the bouillon cube and add the beans. Bring to a simmer and cook for 5 minutes.
Meanwhile, beat the eggs in a jug with three-quarters of the hard cheese, the finely grated zest of the lemon and plenty of black pepper.
Stir the frozen spinach into the soup and simmer for 3 minutes until steaming hot. With the soup at a gentle simmer, stir it in a circle and slowly pour in the egg mixture in a thin stream. Leave for 1 minute, then stir gently for 1–2 minutes until the egg has set into soft, fully cooked ribbons.
Add a squeeze of lemon juice, taste for salt and serve sprinkled with the rest of the cheese.
Tip: Keep the soup at a gentle simmer, not a hard boil, when you add the egg so the ribbons stay soft.
Leftovers: Fridge 2 days; reheat gently until piping hot (the egg ribbons will break up a little).
Make this plan yours
Change who's eating, your budget, diet, foods to skip and how long you can cook. You see your own week and its estimated total before you pay.
Totals are estimates. Item prices come from public price data where available (US: Bureau of Labor Statistics and USDA). Where that data has no match, we use our own estimate. Your store's prices will be different, and pantry basics like oil, salt and spices aren't in the total. Each total comes with a range, set using Open Prices data (Open Food Facts, ODbL). Prices as of October 2026. How we estimate
