Meat-Free Meal Plan: 6 Seasonal Recipes for Week 3 (2026)

Weekly Meal Plan | Week 3 2026

6 Simple Meat-Free Dinners to Fuel Your Week

This week’s menu is all about comfort and convenience. I’ve balanced quick 15-minute lunches like Creamy Leeks on Toast with hands-off wins like my Air-Fryer Sweet Potatoes. Whether you’re a full-time vegetarian or just looking to reduce your meat intake, these recipes prove that plant-based eating is anything but boring.

The Menu at a Glance

One Pot Spanish Quorn Chicken & Rice [vegan] by The Flexitarian

This Week’s Recipes

1. One-Pot Spanish Quorn Chicken & Rice

A smoky, vibrant dish that saves on the washing up. The Quorn pieces soak up the paprika and tomato juices perfectly.

Flex Tip: If you have meat-eaters at the table, you can stir in some sliced chorizo, but the Quorn provides plenty of protein on its own!

2. Air-Fryer Baked Sweet Potatoes with BBQ Pulled Jackfruit

Get that “slow-cooked” texture in half the time. The tang of the BBQ jackfruit pairs beautifully with the natural sweetness of the potato.

Flex Tip: Top with a dollop of Greek yogurt (vegetarian) or coconut yogurt (vegan) for extra creaminess.

3. Chickpea Salad

Bright, fresh, and packed with fiber. This is the perfect “mid-week reset” meal that requires zero cooking. Enjoy on its own, as a side dish or use as a wrap filling.

4. Vegetarian Tortilla Soup

Zesty, spicy, and topped with crunchy tortilla strips. This is a great “fridge-raid” soup that uses up pantry staples like black beans and tinned tomatoes.

5. Tofu Curry

A Friday night staple for any meat-free week. I recommend pressing your tofu first to get that perfect golden exterior.

6. Creamy Leeks on Toast

The ultimate comfort food. Sautéed leeks in a silky sauce served over thick-cut crusty bread. Perfect for lunch or a cozy Saturday night.

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Meat-Free Meal Plan Week 3 – 2026

Weekly Meal Plan | Week 3 2026

6 Simple Meat-Free Dinners to Fuel Your Week

The Menu at a Glance