Unlock Weight Loss Bliss: Your 7-Day Plant-Powered Meal Plan for Ultimate Wellness

Smoothie Bowl

Calories: 366

Ingredients:

• Frozen Banana 1 large
• Mixed Berries 100g
• Almond Milk 200ml
• Granola 20g
• Chia Seeds 10g
• Fresh Berries handful

Cooking Steps:

1. Step 1: Blend 1 frozen banana, 100g of mixed berries, and 200ml of almond milk until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with 20g of granola, 10g chia seeds, and a handful of fresh berries.

Lentil & Tomato Soup

Calories: 440

Ingredients:

• Olive Oil 1 tablespoon
• Onion 1 chopped
• Garlic 2 cloves minced
• Carrot 1 chopped
• Canned Tomatoes 400g
• Cooked Lentils 150g
• Vegetable Broth 500ml
• Salt and Pepper to taste
• Fresh Parsley for garnish

Cooking Steps:

1. Step 1: In a pot, heat 1 tablespoon of olive oil.
2. Step 2: Add 1 chopped onion and 2 minced garlic cloves, sauté until translucent.
3. Step 3: Stir in 1 chopped carrot and cook for 2 minutes.
4. Step 4: Add 400g canned tomatoes, 150g cooked lentils, and 500ml vegetable broth.
5. Step 5: Season with salt and pepper. Simmer for 5 minutes.
6. Step 6: Serve hot with fresh parsley.

Sweet Potato & Chickpea Bowl

Calories: 540

Ingredients:

• Sweet Potatoes 200g
• Olive Oil 1 tablespoon
• Chickpeas 100g
• Cumin 1 teaspoon
• Paprika 1 teaspoon
• Mixed Salad Greens 100g
• Lemon Tahini Dressing drizzle

Cooking Steps:

1. Step 1: Cube 200g sweet potatoes and roast at 200°C for 20 minutes.
2. Step 2: In a pan, heat 1 tablespoon of olive oil.
3. Step 3: Add 100g chickpeas, 1 teaspoon cumin, and 1 teaspoon paprika, sauté for 5 minutes.
4. Step 4: Mix the roasted sweet potatoes and spiced chickpeas.
5. Step 5: Serve with 100g mixed salad greens and a drizzle of lemon tahini dressing.

Banana & Peanut Butter Toast

Calories: 400

Ingredients:

• Whole grain bread 2 slices
• Natural peanut butter 2 tablespoons
• Banana 1 medium

Cooking Steps:

1. Step 1: Toast the slices of whole grain bread.
2. Step 2: Spread the peanut butter evenly on the toasted bread.
3. Step 3: Slice the banana and arrange evenly over the peanut butter.
4. Step 4: Drizzle a small amount of honey or sprinkle some chia seeds if desired, ensuring you stay within calorie limits.

Grilled Portobello Mushrooms with Quinoa

Calories: 500

Ingredients:

• Portobello mushrooms 2 large
• Quinoa 1 cup cooked
• Olive oil 1 tablespoon
• Salt and pepper To taste
• Fresh parsley A handful

Cooking Steps:

1. Step 1: Preheat a grill pan over medium heat.
2. Step 2: Brush the portobello mushrooms with olive oil and season with salt and pepper.
3. Step 3: Grill the mushrooms for about 3-4 minutes on each side until tender.
4. Step 4: Cook quinoa according to package instructions and fluff with a fork.
5. Step 5: Mix grilled mushrooms with cooked quinoa and sprinkle with fresh parsley.

Vegetable Stir-fry with Brown Rice

Calories: 645

Ingredients:

• Brown rice 1 cup cooked
• Olive oil 2 tablespoons
• Garlic 2 cloves
• Onion 1 small
• Bell peppers 1 cup sliced
• Broccoli 1 cup florets
• Soy sauce 2 tablespoons

Cooking Steps:

1. Step 1: Cook brown rice according to package instructions.
2. Step 2: Heat olive oil in a wok over medium-high heat.
3. Step 3: Add chopped garlic, onion, bell peppers, and broccoli to the wok.
4. Step 4: Stir-fry vegetables for 5-6 minutes until they are tender-crisp.
5. Step 5: Add soy sauce and mix well with the vegetables.
6. Step 6: Serve the stir-fried vegetables over the cooked brown rice.

Overnight Oats with Berries

Calories: 367

Ingredients:

• Rolled oats 40g
• Almond milk 120ml
• Chia seeds 1 tablespoon
• Mixed berries 80g

Cooking Steps:

1. Step 1: In a bowl, combine 40g rolled oats and 120ml almond milk.
2. Step 2: Add 1 tablespoon chia seeds and stir well.
3. Step 3: Add 80g mixed berries such as blueberries and raspberries.
4. Step 4: Cover and refrigerate overnight.
5. Step 5: Before serving, stir well and add a drizzle of maple syrup if desired.

Kale & White Bean Stew

Calories: 440

Ingredients:

• Olive oil 1 tablespoon
• Kale 100g
• Cooked white beans 150g
• Vegetable broth 200ml
• Italian herbs 1 teaspoon

Cooking Steps:

1. Step 1: In a saucepan, heat 1 tablespoon of olive oil over medium heat.
2. Step 2: Add 100g chopped kale and sauté for 3 minutes.
3. Step 3: Add 150g cooked white beans and 200ml vegetable broth.
4. Step 4: Season with salt, pepper, and 1 teaspoon of Italian herbs.
5. Step 5: Simmer the stew for 10 minutes, until kale is tender.
6. Step 6: Serve warm, garnished with fresh parsley.

Stuffed Bell Peppers with Lentils

Calories: 660

Ingredients:

• Bell peppers 2 large
• Cooked lentils 150g
• Chopped tomatoes 50g
• Cumin 1 tablespoon

Cooking Steps:

1. Step 1: Preheat oven to 180°C (350°F).
2. Step 2: Cut the tops of 2 large bell peppers and remove the seeds.
3. Step 3: In a bowl, mix 150g cooked lentils, 50g chopped tomatoes, and 1 tablespoon cumin.
4. Step 4: Stuff the mixture into the peppers.
5. Step 5: Place in a baking dish and cover with foil.
6. Step 6: Bake for 30 minutes until the peppers are tender.
7. Step 7: Serve warm.

Fruit & Nut Energy Bites

Calories: 368

Ingredients:

• Oats 150g
• Almond butter 30g
• Chopped dates 50g
• Chopped almonds 20g
• Mixed nuts 20g

Cooking Steps:

1. Step 1: In a food processor, blend 150g of oats until they form a coarse flour.
2. Step 2: Add 30g of almond butter and 50g of chopped dates to the processor.
3. Step 3: Blend until the mixture sticks together.
4. Step 4: Mix in 20g of chopped almonds and 20g of mixed nuts.
5. Step 5: Form into small bites and refrigerate for 30 minutes before eating.

Mediterranean Chickpea Salad

Calories: 440

Ingredients:

• Cherry tomatoes 50g
• Cucumber 50g
• Red onion 30g
• Chickpeas 150g
• Kalamata olives 20g
• Lemon juice 10g
• Salt 1g
• Pepper 1g
• Olive oil 10g

Cooking Steps:

1. Step 1: Chop 50g of cherry tomatoes, 50g of cucumber, and 30g of red onion.
2. Step 2: Mix these vegetables with 150g of canned chickpeas in a large bowl.
3. Step 3: Add 20g of kalamata olives and 10g of lemon juice.
4. Step 4: Sprinkle 1g of salt, 1g of pepper, and 10g of olive oil.
5. Step 5: Toss well and serve fresh.

Thai Coconut Curry with Tofu

Calories: 650

Ingredients:

• Coconut milk 200ml
• Tofu 100g
• Bell pepper 50g
• Broccoli florets 50g
• Thai curry paste 1 tablespoon
• Soy sauce 10g
• Fresh basil 5g

Cooking Steps:

1. Step 1: Heat 200ml of coconut milk in a pan over medium heat.
2. Step 2: Add 100g of tofu cubes and simmer for 2 minutes.
3. Step 3: Stir in 50g sliced bell pepper and 50g of broccoli florets.
4. Step 4: Add 1 tablespoon of Thai curry paste and cook for 5 minutes.
5. Step 5: Stir in 10g of soy sauce and garnish with fresh basil before serving.

Almond Butter & Banana Wrap

Calories: 367

Ingredients:

• Whole wheat tortilla 1 piece
• Almond butter 2 tablespoons
• Banana 1 medium
• Cinnamon 1/2 teaspoon

Cooking Steps:

1. Step 1: Spread almond butter evenly across the center of the tortilla.
2. Step 2: Slice the banana and lay the slices over the almond butter.
3. Step 3: Sprinkle cinnamon evenly over the banana slices.
4. Step 4: Carefully wrap the tortilla by folding in the sides and then rolling it tightly.
5. Step 5: Serve immediately or wrap in foil to enjoy later.

Falafel Wrap with Hummus

Calories: 440

Ingredients:

• Whole wheat wrap 1 piece
• Hummus 3 tablespoons
• Falafel 4 pieces
• Lettuce 1 cup
• Tomato 1 medium, sliced
• Cucumber 1/2 medium, sliced

Cooking Steps:

1. Step 1: Heat the falafels according to the package instructions.
2. Step 2: Spread hummus evenly over the middle of the wrap.
3. Step 3: Place the falafels on top of the hummus.
4. Step 4: Add the lettuce, tomato slices, and cucumber strips.
5. Step 5: Roll the wrap tightly and cut in half to serve.

Spaghetti with Vegan Bolognese

Calories: 600

Ingredients:

• Gluten-free spaghetti 150g dry
• Vegan ground meat 100g
• Tomato paste 2 tablespoons
• Onion 1 small, chopped
• Garlic 2 cloves, minced
• Mushrooms 1 cup, chopped
• Carrot 1 small, diced
• Salt To taste
• Pepper To taste
• Italian herbs 1 teaspoon

Cooking Steps:

1. Step 1: Cook the spaghetti according to package instructions, until al dente.
2. Step 2: In a pan, sauté the onion and garlic until translucent.
3. Step 3: Add the chopped mushrooms and carrots, cooking until soft.
4. Step 4: Add the tomato paste and vegan ground meat, stirring to combine.
5. Step 5: Mix in salt, pepper, and Italian herbs, allowing the sauce to simmer for a few minutes.
6. Step 6: Serve the Bolognese sauce over the cooked spaghetti.

Tofu Scramble

Calories: 370

Ingredients:

• firm tofu 200g
• olive oil 1 tablespoon
• bell peppers 50g
• onions 30g
• turmeric 1 teaspoon
• salt to taste
• parsley 10g

Cooking Steps:

1. Step 1: Drain and crumble the tofu into a bowl.
2. Step 2: Heat olive oil in a pan and sauté bell peppers and onions until soft.
3. Step 3: Add the crumbled tofu, turmeric, and salt to the pan and stir.
4. Step 4: Cook for 5-7 minutes until heated through and well combined.
5. Step 5: Garnish with chopped parsley before serving.

Quinoa Tabbouleh

Calories: 500

Ingredients:

• quinoa 100g
• tomatoes 50g
• cucumber 50g
• parsley 30g
• mint leaves 20g
• olive oil 1 tablespoon
• lemon juice 2 tablespoons
• salt to taste
• black pepper to taste

Cooking Steps:

1. Step 1: Cook quinoa as per package instructions and let it cool.
2. Step 2: In a large bowl, mix the cooked quinoa, chopped tomatoes, cucumber, parsley, and mint.
3. Step 3: Add olive oil, lemon juice, salt, and pepper to taste.
4. Step 4: Stir well to combine all ingredients evenly and serve.

Black Bean Enchiladas

Calories: 500

Ingredients:

• black beans 200g
• corn 50g
• onions 30g
• garlic 2 cloves
• chili powder 1 teaspoon
• cumin 1 teaspoon
• corn tortillas 4 pieces
• tomato salsa 100g
• cilantro 10g
• olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat oven to 350°F (175°C).
2. Step 2: In a pan, heat olive oil and sauté onions and garlic until translucent.
3. Step 3: Add black beans, corn, chili powder, and cumin to the pan and cook for 5 minutes.
4. Step 4: Fill corn tortillas with the bean mixture and roll them up.
5. Step 5: Place enchiladas in a baking dish, cover with tomato salsa, and bake for 15 minutes.
6. Step 6: Garnish with cilantro before serving.