Savor the World: A Wholesome Flavors Meal Plan for Beginner Cooks to Dine Deliciously and Healthily

Oatmeal with Almond Milk and Berries

Calories: 550

Ingredients:

• gluten-free oats 100g
• almond milk 200ml
• mixed berries 100g

Cooking Steps:

1. Step 1: In a small pot, combine 100g of gluten-free oats with 200ml of almond milk over medium heat.
2. Step 2: Stir occasionally until the mixture starts to simmer.
3. Step 3: Reduce heat and cook for 5 minutes until oats are soft.
4. Step 4: Top with 100g of mixed berries.
5. Step 5: Serve warm.

Quinoa and Black Bean Salad

Calories: 700

Ingredients:

• quinoa 150g
• canned black beans 200g
• bell peppers 50g
• corn kernels 50g
• lime juice to taste

Cooking Steps:

1. Step 1: Rinse 150g of quinoa under cold water until clear.
2. Step 2: In a pot, bring 300ml of water to boil and add quinoa.
3. Step 3: Cook on low heat for 15 minutes until water is absorbed.
4. Step 4: In a bowl, mix cooked quinoa with 200g of canned black beans (drained and rinsed).
5. Step 5: Add 50g of diced bell peppers and 50g of corn kernels.
6. Step 6: Dress with lime juice and season with salt and pepper.
7. Step 7: Toss everything together and serve chilled.

Vegetable Stir Fry with Tofu

Calories: 800

Ingredients:

• tofu 200g
• carrot 50g
• broccoli 50g
• bell pepper 50g
• zucchini 50g
• gluten-free soy sauce to taste
• oil 1 tablespoon

Cooking Steps:

1. Step 1: Cut 200g of tofu into cubes and press to remove excess moisture.
2. Step 2: Heat 1 tablespoon of oil in a pan and add tofu pieces to stir-fry until golden brown.
3. Step 3: Remove tofu and in the same pan, add a medley of seasonal vegetables (such as 50g carrot, 50g broccoli, 50g bell pepper, and 50g zucchini cut into bite-size pieces).
4. Step 4: Add a pinch of salt and stir-fry for 5-7 minutes until vegetables are tender-crisp.
5. Step 5: Return tofu to the pan, add soy sauce to taste (ensure gluten-free), and mix together.
6. Step 6: Serve warm.

Smoothie Bowl with Banana and Spinach

Calories: 505

Ingredients:

• Banana 100g
• Spinach 50g
• Gluten-free oats 50g
• Almond milk 150ml
• Honey 10g
• Almonds 15g
• Coconut (grated) 10g

Cooking Steps:

1. Step 1: Peel and slice the banana into small pieces.
2. Step 2: In a blender, add the sliced banana, fresh spinach, gluten-free oats, almond milk, and honey.
3. Step 3: Blend until smooth and creamy. Adjust the consistency with more almond milk if needed.
4. Step 4: Pour the smoothie into a bowl.
5. Step 5: Top with sliced almonds and grated coconut to add texture and flavor.

Chickpea Salad Wraps

Calories: 650

Ingredients:

• Canned chickpeas 150g
• Cucumber 50g
• Bell pepper 50g
• Lettuce 30g
• Lemon juice 20ml
• Tofu 50g
• Gluten-free tortillas 2

Cooking Steps:

1. Step 1: Rinse and drain canned chickpeas.
2. Step 2: In a bowl, mash the chickpeas lightly with a fork.
3. Step 3: Add chopped cucumber, bell pepper, lettuce, and tofu.
4. Step 4: Mix in the lemon juice, salt, and pepper.
5. Step 5: Place the chickpea mixture onto gluten-free tortillas and wrap them tightly.
6. Step 6: Serve immediately for freshness.

Mushroom Risotto

Calories: 850

Ingredients:

• Arborio rice 150g
• Mushrooms 100g
• Vegetable broth 500ml
• Butter 20g
• Onion 30g
• Parmesan cheese (gluten-free) 30g
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Heat vegetable broth in a pan and keep warm.
2. Step 2: In a pot, melt butter and add chopped onions.
3. Step 3: Add sliced mushrooms and cook until soft.
4. Step 4: Stir in the Arborio rice and cook for 2 minutes.
5. Step 5: Gradually add the warm broth one ladle at a time, stirring continuously until absorbed.
6. Step 6: Continue adding broth until rice is tender and creamy.
7. Step 7: Season with salt, pepper, and stir in the grated Parmesan cheese before serving.

Chia Pudding with Almond Milk

Calories: 500

Ingredients:

• Chia seeds 40g
• Almond milk 250ml
• Honey 1 tablespoon
• Blueberries 50g
• Almonds 15g

Cooking Steps:

1. Step 1: Mix 40g of chia seeds with 250ml of unsweetened almond milk in a bowl.
2. Step 2: Add 1 tablespoon of honey for sweetness and stir well.
3. Step 3: Cover the bowl and let it sit in the fridge overnight or for at least 4 hours to thicken.
4. Step 4: Before serving, top with 50g of fresh blueberries and 15g of sliced almonds.

Grilled Vegetable and Halloumi Salad

Calories: 700

Ingredients:

• Halloumi cheese 150g
• Zucchini 100g
• Olive oil 2 tablespoons
• Mixed salad greens 50g
• Cucumber 50g
• Lemon 1/2

Cooking Steps:

1. Step 1: Preheat grill to medium-high heat.
2. Step 2: Slice 150g of halloumi cheese and 100g of zucchini into even pieces.
3. Step 3: Brush both sides with olive oil and season with salt and pepper.
4. Step 4: Grill the halloumi and zucchini until golden brown, about 3-4 minutes per side.
5. Step 5: In a large bowl, combine grilled vegetables, 50g of mixed salad greens, 50g of cucumbers, and a squeeze of lemon juice.
6. Step 6: Toss gently and serve with a drizzle of olive oil.

Zucchini Noodles with Pesto

Calories: 800

Ingredients:

• Zucchini 200g
• Olive oil 1 tablespoon
• Gluten-free pesto 100g
• Parmesan cheese 50g
• Pine nuts 20g

Cooking Steps:

1. Step 1: Use a spiralizer to create noodles from 200g of zucchini.
2. Step 2: Heat 1 tablespoon of olive oil in a pan and sauté the zucchini noodles for about 3-4 minutes.
3. Step 3: Add 100g of gluten-free pesto sauce and stir to coat the noodles evenly.
4. Step 4: Top with 50g of grated Parmesan cheese and season with salt and pepper to taste.
5. Step 5: Serve hot with a sprinkle of 20g of chopped pine nuts.

Greek Yogurt with Honey and Nuts

Calories: 520

Ingredients:

• Greek yogurt 200g
• Honey 1 tablespoon
• Mixed nuts (e.g., almonds, walnuts) 30g

Cooking Steps:

1. Step 1: Measure 200g of Greek yogurt into a serving bowl.
2. Step 2: Drizzle 1 tablespoon of honey over the yogurt.
3. Step 3: Sprinkle 30g of mixed nuts on top.
4. Step 4: Gently mix the ingredients to combine.
5. Step 5: Serve immediately or refrigerate briefly if preferred.

Lentil and Roasted Veggie Bowl

Calories: 650

Ingredients:

• Lentils 100g
• Bell peppers 100g
• Zucchini 100g
• Carrots 50g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 180°C (356°F).
2. Step 2: Rinse 100g of lentils under cold water.
3. Step 3: In a pot, add 100g rinsed lentils with 300ml of water, bring to a boil, then simmer until tender, about 25 minutes.
4. Step 4: While lentils cook, dice 100g of bell peppers (any color except green), 100g of zucchini, and 50g carrots.
5. Step 5: Toss vegetables with 1 tablespoon olive oil, salt, and pepper.
6. Step 6: Spread vegetables on a baking sheet and roast for 20 minutes.
7. Step 7: Combine cooked lentils with roasted vegetables.
8. Step 8: Drizzle with 1 tablespoon of olive oil and lemon juice before serving.

Stuffed Bell Peppers with Rice and Cheese

Calories: 840

Ingredients:

• Gluten-free rice 100g
• Bell peppers 3 large
• Mushrooms 100g
• Lactose-free cheese 100g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat oven to 190°C (374°F).
2. Step 2: Cook 100g of gluten-free rice in 200ml water until tender, about 20 minutes.
3. Step 3: Cut the tops off 3 large bell peppers and remove seeds.
4. Step 4: In a skillet, sauté 100g chopped mushrooms in 1 tablespoon olive oil until soft.
5. Step 5: Mix cooked rice with mushrooms and 100g grated lactose-free cheese.
6. Step 6: Stuff bell peppers with the rice mixture.
7. Step 7: Place stuffed peppers in a baking dish, cover with foil, and bake for 30 minutes.
8. Step 8: Remove foil and bake for an additional 10 minutes until peppers are tender.

Buckwheat Pancakes with Maple Syrup

Calories: 585

Ingredients:

• Buckwheat flour 200g
• Baking powder 1 tsp
• Salt Pinch
• Milk 300ml
• Egg 1
• Maple syrup 50ml

Cooking Steps:

1. Step 1: In a medium bowl, mix 200g buckwheat flour, 1 tsp baking powder, and a pinch of salt.
2. Step 2: In a separate bowl, whisk together 300ml of milk and 1 egg.
3. Step 3: Combine wet and dry ingredients until smooth.
4. Step 4: Heat a non-stick pan over medium heat and pour a ladle of batter into the center.
5. Step 5: Cook for 2-3 minutes until bubbles form, flip and cook for another 2 minutes.
6. Step 6: Top with 50ml of maple syrup before serving.

Caprese Salad with Quinoa and Mozzarella

Calories: 700

Ingredients:

• Quinoa 100g
• Baby spinach leaves 150g
• Mozzarella cheese 100g
• Olive oil 2 tbsp
• Balsamic vinegar 2 tbsp

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions and let it cool.
2. Step 2: In a large bowl, mix the cooked quinoa with 150g baby spinach leaves.
3. Step 3: Add 100g sliced mozzarella cheese.
4. Step 4: Dress with 2 tbsp olive oil and 2 tbsp balsamic vinegar.
5. Step 5: Toss everything together and serve.

Eggplant Parmesan

Calories: 716

Ingredients:

• Eggplant 600g
• Mozzarella 200g
• Tomato sauce 200ml
• Parmesan cheese 50g

Cooking Steps:

1. Step 1: Preheat oven to 180°C (350°F).
2. Step 2: Slice 600g eggplant into rounds and sprinkle with salt to remove excess moisture.
3. Step 3: Bake in the oven for 20 minutes to soften.
4. Step 4: In an ovenproof dish, layer baked eggplant with 200g mozzarella slices and 200ml tomato sauce.
5. Step 5: Sprinkle with 50g grated parmesan cheese.
6. Step 6: Bake for an additional 30 minutes until cheese is golden.

Avocado Toast with Hemp Seeds

Calories: 500

Ingredients:

• Gluten-free bread 100g
• Avocado 100g
• Hemp seeds 20g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast gluten-free bread slices until golden brown.
2. Step 2: Mash the avocados in a bowl and spread onto the toasted bread.
3. Step 3: Sprinkle hemp seeds and a pinch of salt and pepper over the avocado spread.
4. Step 4: Serve immediately.

Spinach and Ricotta Stuffed Mushrooms

Calories: 700

Ingredients:

• Mushrooms 200g
• Ricotta cheese 100g
• Spinach 50g
• Nutmeg a pinch
• Olive oil 10ml

Cooking Steps:

1. Step 1: Preheat oven to 180°C (356°F).
2. Step 2: Remove the stems from the mushrooms and brush them with olive oil.
3. Step 3: Mix ricotta cheese, chopped spinach, and a bit of grated nutmeg in a bowl.
4. Step 4: Stuff the mushroom caps with the mixture and place them on a baking sheet.
5. Step 5: Bake for 20 minutes or until the mushrooms are tender and the filling is slightly golden.
6. Step 6: Serve warm.

Creamy Potato Leek Soup

Calories: 800

Ingredients:

• Leeks 200g
• Potatoes 300g
• Butter 30g
• Vegetable stock 500ml
• Cream 50ml
• Salt to taste
• Pepper to taste
• Chives (optional) for garnish

Cooking Steps:

1. Step 1: Clean and slice leeks, making sure to wash away any grit.
2. Step 2: Peel and dice potatoes evenly.
3. Step 3: In a soup pot, melt butter then add leeks. Cook until softened.
4. Step 4: Add potatoes and vegetable stock to the pot.
5. Step 5: Bring the mixture to a boil, then simmer for 30 minutes until potatoes are tender.
6. Step 6: Purée the soup with an immersion blender until smooth. Add cream and season with salt and pepper.
7. Step 7: Serve hot, garnished with chopped chives if desired.

Rice Cakes with Nut Butter and Sliced Bananas

Calories: 540

Ingredients:

• Rice cakes 3 pieces
• Peanut butter 3 tablespoons
• Banana 1 medium

Cooking Steps:

1. Step 1: Spread nut butter evenly on rice cakes.
2. Step 2: Slice bananas and place them on top of the nut butter on each rice cake.
3. Step 3: Serve immediately.

Moroccan Couscous with Feta and Roasted Veggies

Calories: 670

Ingredients:

• Gluten-free couscous 150g
• Zucchini 1 medium
• Bell peppers 2 small, mixed colors
• Feta cheese 50g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (390°F).
2. Step 2: Cut zucchini and bell peppers into chunks, drizzle with olive oil, and roast in the oven for 25 minutes.
3. Step 3: Prepare gluten-free couscous as per package instructions.
4. Step 4: Mix roasted vegetables with couscous and sprinkle crumbled feta cheese on top.
5. Step 5: Serve warm.

Vegetable Curry with Coconut Milk

Calories: 860

Ingredients:

• Coconut milk 400ml
• Carrots 2 medium
• Potatoes 2 medium
• Bell peppers 1 large
• Onion 1 medium
• Curry powder 2 teaspoons
• Olive oil 1 tablespoon
• Cilantro 1 handful for garnish

Cooking Steps:

1. Step 1: Heat oil in a pan.
2. Step 2: Add chopped onions and sauté until soft.
3. Step 3: Add curry powder and stir for 1 minute.
4. Step 4: Add chopped potatoes, carrots, and bell peppers. Stir to coat with curry powder.
5. Step 5: Pour in coconut milk and simmer until vegetables are soft.
6. Step 6: Serve hot with a garnish of chopped cilantro.