Get organized with our weekly dinner meal plan featuring 5 easy, healthy, and tasty recipes for the family. Start your week right with homemade wholesome meals.
- THIS WEEK’S Dinner MEAL PLAN #05
- GRAB THE GROCERY LIST
- Tips For Meal Planning
A weekly dinner meal plan has several benefits, including making life easier, healthier, and often more affordable.
Here are some key reasons why you might want to consider planning meals each week:
- Saves Time : Meal planning helps you avoid the daily “What should I make Tonight?” dilemma.
- Reduces Food Waste : When you plan, you can buy just what you need for each meal. This prevents extra food from going bad in the fridge.
- Save Money : Having a list of dinner recipes and a grocery allows you to be more mindful at the grocery store and avoid impulsive buying.
- Keeps You Healthy : Eating home-cooked, wholesome meals helps you control calorie intake and portion sizes and avoid pre-packaged or frozen food.
THIS WEEK’S Dinner MEAL PLAN #05
Here’s a week-long dinner meal plan that includes nutritious, tasty, and balanced meals, with an emphasis on healthy recipes :
- Monday: Minestrone Soup + Garlicky Broccoli + Sourdough Bread
- Tuesday: Paneer Jalfrezi + Roasted Tomato Chutney + Phulka
- Wednesday: High Protein Veg Wrap + Cucumber Sauce
- Thursday: Sev Tamatar Sabzi + Kachumber Salad + Phulka
- Friday: Thai Coconut Soup with Noodles
- Bonus Salad Recipe : Avocado Cucumber Salad
Helpful Meal Prep:
- Prepare vegetable stock for soups and store it for a week.
- Make mint chutney and store it in the refrigerator.
- Soak and boil brown chana with salt for kebab in a pressure cooker.
GRAB THE GROCERY LIST
Tips For Meal Planning
- Taking printouts of dinner menu and grocery lists always helps. Or update a reusable meal planner manually.
- Stick the meal plan on the most visible corner of the kitchen like the refrigerator or cabinet door.
- Sort the dinner recipes first and then jump-start on the grocery list.
- Substitute protein like paneer/tofu/chicken as per personal preference.
- If you are planning to include more side dishes, don’t forget to make them part of the grocery list.
We follow a strict NO SPAM Policy
Whether you’re a seasoned vegan or looking to incorporate more plant-based meals into your diet, cauliflower steaks are a fantastic addition to your dinner menu.
Estimated reading time: 4 minutes
- What is a Cauliflower Steak?
- Ingredients You’ll Need
- How To Make Vegan Steak
- Cut the Steak:
- Serving Suggestion
- Cauliflower Steak Recipe
What is a Cauliflower Steak?
A cauliflower steak is a thick slice of cauliflower, cut from the centre of the head, that holds together as a “steak.” It becomes tender yet firm when cooked, making it a hearty main course or side dish. These steaks can be grilled, roasted, pan-fried, and seasoned in endless ways.
Cauliflower steaks are a delightful plant-based dish that tastes delicious and is a visual treat.
- Health Benefits : Cauliflower is low in calories but packed with nutrients. It is also rich in antioxidants and compounds like glucosinolates and isothiocyanates, which may help reduce inflammation and protect against certain diseases.
- Sustainability : Opting for a cauliflower steak instead of a traditional meat steak significantly reduces your carbon footprint. Cauliflower production requires fewer resources, such as water and land, than livestock farming.
Reasons to LOVE Cauliflower Steak
- plant-based steak
- meal prep friendly
- easy to customize
- wholesome and filling
- it’s gluten and nut-free
- contains minimal fat and calories
- does not require elaborate cooking
Ingredients You’ll Need
- Whole Cauliflower head cut into steaks.
- Seasoning of smoked paprika, cumin powder, salt, coriander powder
- Ginger Garlic Paste or garlic powder
- Olive Oil to marinate and cook.
How To Make Vegan Steak
Cut the Steak:
- Remove the outer leaves from the cauliflower head and trim the stem slightly, ensuring the core remains intact. This will help hold the steaks together.
- Place the cauliflower head on a cutting board and slice it vertically into 1-inch-thick slabs.
- You should get 2-3 intact “steaks” from one head, with the rest breaking into florets (save these for other cauliflower recipes).
Marinate Steaks:
- Combine olive oil, ginger garlic paste, spices and salt.
- Rub this marinate nicely all over the cauliflower steaks.
- Feel free to add your favourite spices or herbs to customize the flavour.
Grilling Steaks:
- Pan-Searing : Heat a large skillet over medium heat with a little oil. Cook the steaks for 4 – 6 minutes per side, pressing gently to ensure even browning.
- Grilling : Place the steaks on a hot grill and cook for 5 -7 minutes per side until grill marks appear and the cauliflower is tender.
Serving Suggestion
Vegan Cauliflower Steaks can be paired with various sides and accompaniments for a satisfying meal.
Here are some serving ideas:
- With Grains : Serve your steak over quinoa fried rice , couscous salad , or farro/bulgur wheat for a wholesome vegan meal.
- Salad Pairing : Pair the steak with a fresh green salad or a tangy cabbage coleslaw .
- Mashed Potatoes : A classic comfort food pairing, creamy mashed potatoes complement the vegan steak’s texture beautifully.
- Flatbread or Wrap : Use the cauliflower steak as a filling for a vegan wrap or sandwich, adding greens and your favourite condiments.
- Here are some vegan sauces to complement your dish – Chimichurri , Greek Cucumber Sauce , Basil Pesto , Spicy Tomato Sauce , Avocado Hummus , or Garlic Yogurt Sauce .
More Cauliflower Recipes
- Cauliflower Soup
- Cauliflower Rice
- Cauliflower Curry
- Vegan Mashed Cauliflower
- Tandoori Cauliflower Tikka
Ingredients
- ▢ 1 whole cauliflower, cut into steaks
- ▢ 1 teaspoon ginger garlic paste ( get recipe )
- ▢ 1 teaspoon cumin powder
- ▢ ½ teaspoon smoked paprika or chilli powder
- ▢ ½ teaspoon coriander powder
- ▢ ¼ teaspoon turmeric powder
- ▢ ½ teaspoon salt or to taste
- ▢ 2 tablespoon olive oil
Instructions
- Remove the outer leaves from the cauliflower head and trim the stem slightly, ensuring the core remains intact. This will help hold the steaks together.
- Place the cauliflower head on a cutting board and slice it vertically into 1-inch-thick slabs.
- You should get 2-3 intact “steaks” from one head, with the rest breaking into florets (save these for other cauliflower recipes).
- Combine olive oil, ginger garlic paste, spices and salt. Rub this marinate nicely all over the cauliflower steaks. Feel free to add your favourite spices or herbs to customize the flavour.
- Heat a large skillet over medium heat with a little oil. Cook the steaks for 4 – 6 minutes per side, pressing gently to ensure even browning.
- Vegan Cauliflower Steaks can be paired with various sides and accompaniments for a satisfying meal.
Recipe Notes:
Nutrition
We follow a strict NO SPAM Policy
