A full 7-day vegetarian meal plan based around Caribbean inspired dishes. Honduran baleadas, Jamaican jerk chili, and more! As always, feel free to make this meal plan your own by substituting ingredients or purchasing what’s currently on sale.
Caribbean flavors call for unique spices and flavors. To help even the costs with these ingredients that you may not already have, I made sure to include large recipes that cover at least 3 days of meals.
Breakfast: Sunday – Saturday
For 7 meals:
- 12 eggs
- 3 potatoes
- 1 lb. meatless sausage / 500g
- 14 tortillas
Breakfast burritos are my favorite! You may recall a similar recipe I used before with only eggs and potatoes, this one is a more hearty version.
Scramble the eggs in a pan, and also cook the sausage thoroughly in a pan (breaking into small pieces). Shred the potatoes (using a cheese grater works perfectly) and cooking over high heat until they are golden and crisp. I like to cook my potatoes like pancakes, this makes the outside crispy but the inside soft.
When everything is finished cooking, fill each tortilla with some of everything, roll it up, and store it in the freezer. You can store it in plastic wrap, aluminum foil or just a regular Ziploc bag.
Each morning, pop 2 in the microwave for about 2-3 minutes and enjoy.
*Note: Cool down your ingredients before constructing your burritos, this will prevent them from becoming soggy when you reheat.
Caribbean Rice and Beans
Lunch: Sunday – Wednesday
For 4 meals:
- 2 garlic cloves
- 1 onion
- 2 tsp. creole spice (or cajun seasoning) / 12ml
- 2 cups uncooked rice / 4.7dl
- 13.5 oz. can coconut milk / 380g
- 15.5 oz. can kidney beans / 440g
- 2 1/4 cups vegetable broth / 5.3dl
As a heads up, you can make vegetable broth with water and 2 vegetable bouillon cubes if that’s more convenient for you.
First, wash your rice until the water runs clear and then drain.
In a saucepan over medium-high heat, add some oil or butter, then add diced onions and garlic. Sauté for about a minute. Stir in the rice, followed by the kidney beans, and keeping stirring around for about 2 minutes. Then add coconut milk, chicken broth, creole spice, and bring this to a boil. Once boiling, lower the heat and lit it simmer with a lid on top.
Let this cook for about 20-25 minutes until the rice is cooked, and stir occasionally to prevent the sides/bottom from burning.
Divvy it up into 4 days of meals. You can eat this as-is or with additional vegetables.
Honduran Baleadas (Street Tacos)
Lunch: Thursday – Saturday
For 3 meals:
- 6 large tortillas
- 4 cups refried beans / 9.5dl
- 3 cups cheese / 7dl
- 1 cup sour cream (or a salsa) / 2.4dl
- 2 small tomatoes
Spread warmed-up refried beans evenly over a warm tortilla. Sprinkle cheese and drizzle sour cream. Top with sliced tomatoes and any other toppings. Fold in half like a taco! Eat 2 for each meal.
I think if you sprinkled some of the previous creole seasoning it would be very tasty, too! I haven’t tried doing that, so I’m not sure, but it sounds good.
Jamaican Jerk Chili
Dinner: Sunday – Wednesday
For 4 meals:
- 1 bunch green onion
- 1 onion
- 2 bell peppers
- 1 spicy pepper (jalepeno, habanero, etc.)
- 15.5 oz. kidney beans / 440g
- 15.5 oz. black beans / 440g
- 15.5 oz. canned crushed tomatoes / 440g
- 3 cloves garlic
- 1 cup Jamaican jerk marinade / 2.4dl
These aren’t necessary, but it would make it taste out of this world, add: 1 tbsp. brown sugar, 2 tsp. thyme, 2 tsp. cumin, 2 tsp. allspice, and 1/2 tsp. cinnamon.
You can either cook this in a slow cooker on high for 4 hours, low for 6-8 hours, or in a large pot on the stove for about 1.5 hours on a simmer.
Basically, just dump everything into the pot and let it cook. Stir it around a few times, and add salt and pepper to your liking. You can eat this as-is, with crackers, avocado or rice… whatever you feel like!
If you end up making more than 4 portions, you can freeze the rest and save for when you’re rushed for time.
Ropa Vieja (Cuban Stew)
Dinner: Thursday – Saturday
For 3 meals:
- 1 lb. jackfruit / 500g
- 2 bell peppers
- 1 onion
- 5 garlic cloves
- 30 oz. cans crushed tomatoes / 850g
- 1.5 cups cooked rice / 3.5dl
Again, not necessary, but you can also add: 1/2 tsp. cumin, 1/2 tsp. oregano, and 1/2 tsp. paprika.
This can also be done the slow cooker route or on the stove with the same guidelines as before.
Before you dump everything in a large pot, you’ll want to sear your bell peppers and onions. Do this by heating oil in a pan over medium heat. Once hot, add the bell peppers strips and onions in the pan, cooking just until they soften slightly.
Add the bell peppers, onions, and all remaining ingredients into a pot. Let this simmer for about 1 hour. Mix it all together and serve with cooked rice.
Snacks: Sunday – Saturday
For 7 snacks:
- 1 cup almonds / 2.4dl
- 2 cups dates / 4.7dl
- 1 1/2 cup coconut flakes / 3.5dl
- 1/3 cup cocoa powder / 80ml
- water as needed
If using whole almonds, you will need to blend them or put them in a processor to break them down. If you are using sliced or slivered almonds, you can skip this step.
In a blender or processor, add all your ingredients (except water) and blend until they create a texture that’s smooth and clumps together. You may need to add a tablespoon (18ml) of water at a time to achieve this, depending on how much moisture your dates contain.
Line a 8×8 baking pan with parchment paper and press the mixture into the pan. Flatten and smooth the mixture, then pop in the fridge for at least 20 minutes.
After that, you can slice them into bars and store in the fridge for up to 1 week (or in the freezer if you want to store them longer).
Disclaimer: This information should not replace a doctor’s, nutritionist’s or dietician’s advice. The information shared is based on our own personal experiences and is true to the best of our knowledge, but there may be omissions, errors or mistakes. Please use this meal plan as a starting point and adjust to suit your individual needs.