Vegetarian meal prep: 5 dishes for the week

The week's 5 dishes

every recipe has its own page

Monday eveningfridge
AI-generated imageVeggieSee the recipe
Whole wheat pasta with mushrooms and Parmesan
25 min≈ $2.41614 kcal
Tuesday eveningfridge
AI-generated imageVeggieSee the recipe
Chickpea, sweet potato and spinach curry
30 min≈ $3.14821 kcal
Wednesday eveningfreezer
AI-generated imageVeggieSee the recipe
Lentil and zucchini shepherd's pie (hachis parmentier)
45 min≈ $1.43465 kcal
Thursday eveningfreezer
AI-generated imageVeggieSee the recipe
Kidney bean and corn chili sin carne
35 min≈ $1.62453 kcal
Friday eveningfreezer
AI-generated imageVeggieSee the recipe
Pumpkin and carrot soup with ginger and whole wheat toast
35 min≈ $1.91311 kcal

Groceries for 2

Produce

4 cloves garlic
200 g carrots
250 g white mushrooms
150 g zucchini
20 g fresh ginger
4 onions (1 of them large)
500 g sweet potatoes
400 g potatoes
400 g pumpkin

Dairy

15 g butter
40 g grated cheese (Emmental or Comté)
100 ml low-fat milk
40 g grated Parmesan

Bakery

4 slices whole wheat bread

Pantry

400 g canned kidney beans
200 ml coconut milk
60 ml light coconut milk
200 g canned green lentils
200 g canned corn
250 g whole wheat pasta
2 cans canned chickpeas
400 g canned crushed tomatoes

Frozen

300 g frozen spinach

In the pantry

TurmericCurry powderOlive oilSmoked paprikaFresh parsleyPepperSalt

The gear

1 Dutch oven1 bowl1 large sauté pan1 large skillet1 saucepan for the potatoes1 baking pan1 stockpot1 large saucepanAirtight containers

Add this plan to my weekThe 5 dinners on your next week, and this meal prep plan ready in the app. Free, no account needed.

The session, step by step

from 2:00 PM to 3:50 PM

One pair of hands, 4 burners and an oven: while something simmers, your hands move on to the next thing.

2:00 PM · Counter
7 min
Slice: 4 onions (1 of them large) (chickpea curry, shepherd's pie, chili sin carne, pumpkin soup).
ChickpeaLentilKidney beanPumpkin
2:07 PM · Counter
3 min
Wash, peel and chop: 200 g carrots (pumpkin soup).
Pumpkin
2:10 PM · Counter
7 min
Slice: 4 cloves garlic (whole wheat pasta, chili sin carne).
Whole wheat pastaKidney bean
2:17 PM · Counter
5 min
Wash, peel and chop: 400 g pumpkin (pumpkin soup), 20 g fresh ginger (pumpkin soup).
Pumpkin
2:22 PM · Stove
2 min
In the stockpot, heat the olive oil over medium heat.
Kidney bean
2:22 PM · Stove
3 min
In the large saucepan, cook the sliced onion with 1 tsp olive oil over medium heat.
Pumpkin
2:24 PM · Stove
3 min
Cook 1 sliced onion and 2 sliced garlic cloves in the stockpot for 3 min.
Kidney bean
2:25 PM · Stove
2 min
Add the chopped pumpkin, carrots and ginger to the large saucepan. Stir for 2 min.
Pumpkin
2:27 PM · Stove
Cover the veggies with 500 ml water, add the turmeric, salt and pepper. Bring to a boil, then lower the heat.
Pumpkin
2:27 PM · Counter
2 min
Add 1 tsp smoked paprika, the drained kidney beans, the drained corn and the crushed tomatoes. Stir.
Kidney bean
2:29 PM · Stove
Bring to a boil, then lower the heat and let simmer covered for 25 min.
Kidney bean
2:29 PM · Counter
5 min
Wash, peel and chop: 500 g sweet potatoes (chickpea curry).
Chickpea
2:34 PM · Stove
2 min
Heat 1 tbsp olive oil in the large sauté pan over medium heat.
Chickpea
2:36 PM · Stove
5 min
Cook 1 sliced onion in the large sauté pan until translucent.
Chickpea
2:41 PM · Stove
1 min
Add 2 tsp curry powder and stir for 1 minute in the large sauté pan.
Chickpea
2:42 PM · Stove
2 min
Stir in the 500 g chopped sweet potatoes and mix well in the large sauté pan.
Chickpea
2:42 PM · Stove
Let simmer covered in the large saucepan for 15 min.
Pumpkin
2:44 PM · Counter
2 min
Pour 200 ml coconut milk and the 2 cans of drained chickpeas into the large sauté pan.
Chickpea
2:46 PM · Stove
Bring to a boil, then cover and let simmer over low heat for 15 minutes.
Chickpea
2:46 PM · Counter
9 min
Wash, peel and chop: 400 g potatoes (shepherd's pie), 250 g white mushrooms (whole wheat pasta), 150 g zucchini (shepherd's pie).
LentilWhole wheat pasta
2:50 PM · Stove
Drop the chopped potatoes into the saucepan of water for the potatoes and boil for 15 min.
Lentil
2:55 PM · Stove
3 min
In the large skillet, cook the sliced onion with 0.5 tbsp olive oil over medium heat for 3 min.
Lentil
2:57 PM · Stove
2 min
Heat 1 tbsp olive oil in the Dutch oven over medium heat.
Whole wheat pasta
2:58 PM · Stove
5 min
Add the chopped zucchini to the large skillet and cook 5 min, stirring.
Lentil
2:59 PM · Stove
1 min
Cook the sliced garlic in the Dutch oven for 1 minute without browning.
Whole wheat pasta
3:00 PM · Stove
5 min
Add the chopped mushrooms to the Dutch oven and cook 5 minutes over medium heat.
Whole wheat pasta
3:03 PM · Stove
3 min
Add the 300 g frozen spinach and stir until thawed.
Chickpea
3:03 PM · Stove
5 min
Stir the drained lentils into the large skillet, mix and let simmer 5 min, covered.
Lentil
3:06 PM · Counter
5 min
Blend the contents of the large saucepan until smooth. Add the coconut milk and stir.
Pumpkin
3:14 PM · Counter
5 min
Drain the potatoes and mash them with 100 ml milk and 15 g butter in a bowl.
Lentil
3:19 PM · Counter
4 min
In the baking pan, spread the lentil and zucchini mixture, cover with the mashed potatoes and sprinkle with 40 g grated cheese. It'll bake on the day.
Lentil
3:23 PM · Counter
1 min
Season the mushrooms with salt and pepper, then set aside in a bowl.
Whole wheat pasta
3:24 PM · Counter
2 min
Give the Dutch oven a quick clean so you can use it again.
Whole wheat pasta
3:26 PM · Counter
2 min
Taste and adjust the seasoning with salt and pepper.
Kidney bean
3:28 PM · Counter
2 min
Taste and adjust the seasoning with salt and pepper.
Chickpea
3:30 PM · Rest
Let cool 20 min at most, then split into shallow containers and put them away: whole wheat pasta and chickpea curry in the fridge, and shepherd's pie, pumpkin soup and chili sin carne in the freezer.
LentilWhole wheat pastaPumpkinKidney beanChickpea

And there you go, it's readyCheck off every step to celebrate.

The big day

what's left to do that evening

Monday evening · Whole wheat pasta with mushrooms and Parmesan
Cook 250 g whole wheat pasta in boiling salted water for 10-12 minutes. Drain, mix with the mushrooms you set aside, add 40 g grated Parmesan and 1 tbsp chopped fresh parsley. Warm 2 minutes over low heat if needed.
Tuesday evening · Chickpea, sweet potato and spinach curry
Reheat the curry over low heat in a saucepan for 5 minutes, stirring. Add a little water if needed.
Wednesday evening · Lentil and zucchini shepherd's pie (hachis parmentier)
Take the shepherd's pie out of the freezer the night before and put it in the fridge. Bake it at 200 °C (400 °F) for 30 min, until the top is golden.
Thursday evening · Kidney bean and corn chili sin carne
Take the chili sin carne out of the freezer the night before and put it in the fridge. Reheat it over low heat in a saucepan for 10 min, stirring.
Friday evening · Pumpkin and carrot soup with ginger and whole wheat toast
Take the soup out of the freezer the night before and put it in the fridge. Reheat it over low heat for 10 min, stirring. Meanwhile, toast the 4 slices of whole wheat bread, brushed with oil, for 8 min at 180 °C (350 °F) (or in the toaster).

Where each container goes

2 in the fridge, 3 in the freezer

Dinner	Main course	Storage
Monday evening	Whole wheat pasta with mushrooms and Parmesan	In the fridge
Tuesday evening	Chickpea, sweet potato and spinach curry	In the fridge
Wednesday evening	Lentil and zucchini shepherd's pie (hachis parmentier)	In the freezer, take it out Tuesday evening
Thursday evening	Kidney bean and corn chili sin carne	In the freezer, take it out Wednesday evening
Friday evening	Pumpkin and carrot soup with ginger and whole wheat toast	In the freezer, take it out Thursday evening

Storage times applied by Popotam, based on ANSES (the French food safety agency): two days in the fridge max, the rest in the freezer, thawed in the fridge. The details: how long the dishes keep.

The questions you're asking

How long does this meal prep keep?

The dishes for the first two evenings keep in the fridge, two days max after the session (ANSES, the French food safety agency, recommends eating a cooked dish within three days). The others go in the freezer right after the session (lentil, kidney bean, pumpkin), and come out the night before to thaw in the fridge.

How much does this vegetarian meal prep cost?

About $21.02 for the 5 dinners for 2, so around $2.10 a serving. Salt, oil and pantry spices aren't counted.

Why aren't the rice, pasta or couscous cooked during the session?

Rice, pasta and couscous cooked ahead are at risk for Bacillus cereus, whose toxin survives reheating (ANSES). The topping is ready on Sunday; the starch (whole wheat pasta) gets cooked that evening, in about ten minutes.

How do I make my own meal prep with Popotam?

Build your week in Popotam, then tap “Meal prep” at the top of your meal plan. You pick the dishes and your session day, say how many burners and ovens you have, and Popotam writes your timed plan in about twenty seconds. Free, no account needed.

what about your own dishes?

Popotam writes your meal prep

Build your week, pick the dishes to make ahead and your session day: Popotam writes your timed plan for your kitchen, with what goes in the fridge or the freezer. Free, no account needed.

Build my week

The other plans

all the meal prep plans

See the plan

Budget meal prep: 5 dishes at $1.46 a serving

1h46≈ $1.45 per serving656 kcal

Light zucchini Bolognese pasta · Basmati rice · Green lentil stew · Kidney bean · Creamy potato

For 4See the plan

Family meal prep: 5 dishes for 4 people

2h26≈ $2.44 per serving797 kcal

Homemade whole wheat pasta bolognese · Basque-style chicken · Beef shepherd's pie · Homemade quiche Lorraine · Quick couscous

VeggieSee the plan

Fall vegetarian meal prep: 5 seasonal dishes

1h45≈ $1.94 per serving664 kcal

Veggie · Red lentil · Leek · Pumpkin · Zucchini

Where does this plan come from? The dishes come from Popotam meal plans (only the ones that show up in at least ten meal plans get their own page). The run-through was written on October 4, 2026 by the app's meal prep feature, one card per dish, then the order worked out for one pair of hands, and storage by its rules, no AI. It was reviewed before publication, and here's what we changed:

The shepherd's pie: the plan made the filling and the mash without ever putting them together, the cheese was left on the side and the oven heated up for nothing. Now it's assembled at the end of the session, frozen as is, and browned in the oven on the day.
The toast for the soup: it was toasted on Sunday for Friday. Now it gets toasted on the day.
“3 pièces + 1 gro oignon” becomes “4 onions (1 of them large)”.

Another sample session · All recipes

Vegetarian meal prep: 5 dishes for the week

The week's 5 dishes

Whole wheat pasta with mushrooms and Parmesan

Chickpea, sweet potato and spinach curry

Lentil and zucchini shepherd's pie (hachis parmentier)

Kidney bean and corn chili sin carne

Pumpkin and carrot soup with ginger and whole wheat toast

The session, step by step

2:00 PM · Counter

2:07 PM · Counter

2:10 PM · Counter

2:17 PM · Counter

2:22 PM · Stove

2:22 PM · Stove

2:24 PM · Stove

2:25 PM · Stove

2:27 PM · Stove

2:27 PM · Counter

2:29 PM · Stove

2:29 PM · Counter

2:34 PM · Stove

2:36 PM · Stove

2:41 PM · Stove

2:42 PM · Stove

2:42 PM · Stove

2:44 PM · Counter

2:46 PM · Stove

2:46 PM · Counter

2:50 PM · Stove

2:55 PM · Stove

2:57 PM · Stove

2:58 PM · Stove

2:59 PM · Stove

3:00 PM · Stove

3:03 PM · Stove

3:03 PM · Stove

3:06 PM · Counter

3:14 PM · Counter

3:19 PM · Counter

3:23 PM · Counter

3:24 PM · Counter

3:26 PM · Counter

3:28 PM · Counter

3:30 PM · Rest