Meat-Free Meal Plan Week 4 – 2026

Weekly Meal Plan | Week 4 2026

6 Simple Meat-Free Recipes to Enjoy This Week

Ready to give your week a plant-powered twist? 🌱 From quick midweek dinners to comforting classics, this week’s meat-free meal plan is packed with flavour, colour, and variety.

Enjoy crispy Sweet Chilli Tofu on light cauliflower rice, cosy Quorn Chicken Pie, and a creamy, waste-free Carrot Top Soup. Feeling a bit adventurous? Whip up a spicy Mushroom & Tofu Gochujang Curry or a fragrant One-Pot Asian Cabbage & Rice. And for those cosy pasta nights, my subtle yet hearty Leek Pasta won’t disappoint. Delicious, simple, and entirely meat-free. You won’t even miss the meat!

The Menu at a Glance

MONDAY	TUESDAY	WEDNESDAY
Sweet Chilli Tofu (with Cauliflower Rice)	Quorn Chicken Pie	Carrot Top Soup
THURSDAY	FRIDAY	SATURDAY
Mushroom & Tofu Gochujang Curry	One-Pot Asian Cabbage & Rice	Leek Pasta

This Week’s Recipes

1. Sweet Chilli Tofu (with Cauliflower Rice)

Crispy tofu coated in a sticky sweet chilli sauce, and served on a bed of light and fluffy low-carb cauliflower rice.  This is a quick and easy recipe, that is ideal if you are trying to include more plant-based food to your flexitarian diet. 

2. Quorn Chicken Pie 

This meat-free version uses Quorn Chicken Style Pieces. Melting in the mouth, it is fragranced with a subtle hint of mustard and has just the right amount of creaminess.

3. Carrot Top Soup

Have you ever found a bunch of carrots complete with leafy tops in your weekly veg box and wondered what to do with the green stalks and leaves? This carrot top soup recipe is the perfect waste-free recipe for them. So delicious and made extra creamy without dairy thanks to the addition of cashews.

Flex Tip: Swap the cashews for 125ml cream of your choice

4. Mushroom & Tofu Gochujang Curry

Cooked in a light and spicy coconut sauce and served on basmati rice, this curry can be ready on the table in under 30 minutes. 

5. One-Pot Asian Cabbage & Rice

This one-pot Asian cabbage & rice is filled with delicious flavours. The cabbage and rice are cooked in a light coconut sauce seasoned with lemongrass, kaffir leaves, coriander, tamari and lime juice.

6. Leek Pasta

This leek pasta recipe combines the subtle sweetness of leeks, hints of fennel, and hearty pasta to create a flavourful meal. 

The Shopping List

[Print Shopping List Here]

Other Things You Might Like

• Meat-Free Meal Plan Week 3 – 2026
• Air Fryer Cauliflower Wraps
• Sweet & Sour Cauliflower
• Broccoli & Cauliflower Cheddar Fritters [vegetarian]
• Roasted Red Cabbage Salad