Unlock Your Culinary Journey: A Beginner's Guide to Plant-Powered Plates for Weight Loss! 🌱

Avocado Toast with Tomato

Calories: 401

Ingredients:

• Bread 100g
• Avocado 100g
• Tomato 50g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Slice bread (100g) and toast until golden brown.
2. Step 2: Mash avocado (100g) in a bowl.
3. Step 3: Chop tomato (50g) and mix with the mashed avocado.
4. Step 4: Spread the avocado and tomato mixture over the toasted bread.
5. Step 5: Season with salt and pepper to taste.

Quinoa Salad with Black Beans and Corn

Calories: 510

Ingredients:

• Quinoa 100g
• Black beans 100g
• Corn 50g
• Olive oil 10g
• Lime juice to taste
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook quinoa (100g) according to package instructions.
2. Step 2: Rinse and drain black beans (100g).
3. Step 3: Defrost frozen corn (50g) gently in a pan.
4. Step 4: Mix quinoa, black beans, and corn in a bowl.
5. Step 5: Dress with olive oil (10g), lime juice, salt, and pepper.

Vegetable Stir-Fry with Tofu

Calories: 545

Ingredients:

• Tofu 150g
• Olive oil 10g
• Bell pepper 100g
• Broccoli 100g
• Soy sauce 20g

Cooking Steps:

1. Step 1: Cut tofu (150g) into cubes.
2. Step 2: In a pan, heat olive oil (10g) and sauté chopped bell peppers (100g).
3. Step 3: Add broccoli florets (100g) and stir-fry for 3 minutes.
4. Step 4: Add tofu and continue to cook for 5 minutes till golden.
5. Step 5: Season with soy sauce (20g) and stir well.

Berry Smoothie

Calories: 400

Ingredients:

• Strawberries 150g
• Blueberries 100g
• Coconut water 200ml

Cooking Steps:

1. Step 1: Add 150g of fresh strawberries (adjusted for calorie count) to a blender.
2. Step 2: Add 100g of blueberries for flavor and antioxidants.
3. Step 3: Pour in 200ml of coconut water, a dairy-free alternative to create a smooth texture.
4. Step 4: Blend until smooth and creamy.
5. Step 5: Serve chilled.

Chickpea Salad Wrap

Calories: 500

Ingredients:

• Canned chickpeas 200g
• Bell peppers 50g
• Olives 30g
• Olive oil 20ml
• Gluten-free wrap 80g

Cooking Steps:

1. Step 1: Rinse and drain 200g of canned chickpeas.
2. Step 2: In a bowl, mash chickpeas gently to desired consistency.
3. Step 3: Chop 50g of bell peppers and 30g of olives, add to chickpeas.
4. Step 4: Mix all ingredients with 20ml of olive oil and season with salt and pepper.
5. Step 5: Spoon chickpea mixture onto a gluten-free wrap (80g), roll tightly and serve.

Vegetable Paella

Calories: 555

Ingredients:

• Mixed vegetables 200g
• Chopped tomatoes 100g
• Brown rice 150g
• Vegetable broth 300ml
• Olive oil 10ml
• Saffron Pinch

Cooking Steps:

1. Step 1: Prepare 200g of mixed vegetables (such as bell peppers, peas, and carrots) by chopping them into small pieces.
2. Step 2: In a deep pan, heat 10ml of olive oil over medium heat.
3. Step 3: Add vegetables and 100g of chopped tomatoes, sauté until softened.
4. Step 4: Stir in 150g of brown rice and pour 300ml of vegetable broth, bring to a boil.
5. Step 5: Reduce heat, cover, and simmer for 20 minutes until the rice is cooked through.
6. Step 6: Season with a pinch of saffron, salt, and pepper, and stir well before serving.

Banana Oat Pancakes

Calories: 370

Ingredients:

• Banana 200g
• Oat Flour 100g
• Salt a pinch

Cooking Steps:

1. Step 1: In a large mixing bowl, mash 2 ripe bananas until smooth.
2. Step 2: Add 100g of oat flour and a pinch of salt; mix well.
3. Step 3: Heat a non-stick pan over medium heat and pour a ladle of batter.
4. Step 4: Cook until bubbles appear on the surface, then flip and cook until golden.
5. Step 5: Serve warm with a drizzle of honey (optional).

Greek Salad with Hummus

Calories: 490

Ingredients:

• Cucumber 100g
• Tomatoes 100g
• Red Onion 50g
• Olives 50g
• Oregano a sprinkle
• Chickpeas 150g
• Garlic 1 clove
• Lemon Juice a dash

Cooking Steps:

1. Step 1: Chop a 100g cucumber, 100g tomatoes, and a small red onion.
2. Step 2: Mix them in a bowl with 50g olives and a sprinkle of oregano.
3. Step 3: Prepare hummus by blending 150g chickpeas, 1 clove of garlic, and lemon juice.
4. Step 4: Serve the salad with 100g of hummus on the side.

Stuffed Bell Peppers with Brown Rice

Calories: 595

Ingredients:

• Bell Peppers 4 pieces
• Brown Rice 100g
• Black Beans 200g
• Tomatoes 100g
• Spices to taste

Cooking Steps:

1. Step 1: Preheat your oven to 180°C (356°F).
2. Step 2: Cook 100g of brown rice according to package instructions.
3. Step 3: Cut the tops off 4 bell peppers and remove seeds.
4. Step 4: Mix the cooked rice with 200g of black beans, chopped tomatoes, and spices.
5. Step 5: Fill the peppers with the rice mixture and place them in a baking dish.
6. Step 6: Bake for 15-20 minutes, until peppers are tender.

Scrambled Eggs with Spinach and Tomatoes

Calories: 400

Ingredients:

• Eggs 4 large
• Spinach 100g
• Tomatoes 2 medium
• Olive Oil 1 tablespoon

Cooking Steps:

1. Step 1: Crack the eggs into a bowl, season with salt and pepper, and whisk until well combined.
2. Step 2: Heat a non-stick skillet over medium heat and add olive oil.
3. Step 3: Add chopped spinach and diced tomatoes into the skillet. Sauté until the spinach is wilted.
4. Step 4: Pour the eggs into the skillet and gently stir until the eggs are cooked but still soft.
5. Step 5: Serve immediately on a plate.

Lentil Soup with Carrots and Celery

Calories: 500

Ingredients:

• Lentils 150g
• Carrots 2 medium
• Celery 2 stalks
• Vegetable Broth 2 cups
• Olive Oil 1 tablespoon

Cooking Steps:

1. Step 1: In a pot, heat olive oil over medium heat. Add diced onions, carrots, and celery. Sauté until softened.
2. Step 2: Add lentils and vegetable broth to the pot.
3. Step 3: Bring to a boil, then reduce the heat and simmer until the lentils are tender.
4. Step 4: Season with salt, pepper, and cumin. Stir well and serve hot.

Eggplant Parmesan with Marinara Sauce

Calories: 550

Ingredients:

• Eggplant 2 large
• Marinara Sauce 2 cups
• Basil A handful

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Slice the eggplant into 1cm thick rounds, season with salt and pepper.
3. Step 3: Spread marinara sauce on the bottom of a baking dish.
4. Step 4: Layer eggplant slices over the sauce. Pour more sauce on top.
5. Step 5: Bake in the oven for 15 minutes or until the eggplant is tender.
6. Step 6: Garnish with fresh basil and serve.

Peanut Butter and Banana Overnight Oats

Calories: 364

Ingredients:

• Oats 50g
• Almond Milk 200ml
• Peanut Butter 1 tablespoon
• Banana 1 medium

Cooking Steps:

1. Step 1: In a bowl, combine 50g oats, 200ml almond milk, 1 tablespoon of peanut butter, and 1 sliced banana.
2. Step 2: Mix well to ensure all ingredients are incorporated.
3. Step 3: Transfer the mixture into a jar or container with a lid.
4. Step 4: Refrigerate overnight for at least 6 hours.
5. Step 5: In the morning, stir well and enjoy.

Caprese Salad with Balsamic Glaze

Calories: 510

Ingredients:

• Tomatoes 150g
• Fresh mozzarella (dairy-free cashew-based) 100g
• Basil handful
• Olive oil 1 tablespoon
• Balsamic glaze 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Slice 150g of fresh tomatoes and 100g of fresh mozzarella cheese (use cashew-based for dairy-free).
2. Step 2: Layer the slices of tomato and cheese alternately on a plate.
3. Step 3: Tear and sprinkle fresh basil leaves over the top.
4. Step 4: Drizzle with 1 tablespoon of olive oil and 1 tablespoon of balsamic glaze.
5. Step 5: Season with salt and pepper to taste and serve immediately.

Pasta Primavera with Mixed Vegetables

Calories: 581

Ingredients:

• Gluten-free pasta 150g
• Olive oil 1 tablespoon
• Bell pepper 1 medium
• Zucchini 1 medium
• Broccoli florets 1 cup
• Carrot 1 medium
• Garlic cloves 2
• Soy sauce (sugar-free) 1 tablespoon
• Parsley to garnish

Cooking Steps:

1. Step 1: Cook 150g of gluten-free pasta according to package instructions and set aside.
2. Step 2: In a pan, heat 1 tablespoon of olive oil and sauté 1 chopped bell pepper, 1 chopped zucchini, and 1 cup of broccoli florets for 5 minutes.
3. Step 3: Add 1 sliced carrot, 2 crushed garlic cloves, and sauté for another 3 minutes.
4. Step 4: Mix in the cooked pasta and 1 tablespoon of soy sauce (sugar-free), stirring well.
5. Step 5: Adjust seasonings, garnish with parsley, and serve hot.

Smoothie Bowl with Granola

Calories: 360

Ingredients:

• Frozen mixed berries 100g
• Banana 1 medium
• Almond milk 100ml
• Gluten-free granola 30g
• Sliced almonds 10g
• Chia seeds 5g

Cooking Steps:

1. Step 1: Blend frozen mixed berries, a banana, and a small amount of almond milk until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with a handful of gluten-free granola, sliced almonds, and a sprinkle of chia seeds.

Falafel with Mixed Green Salad

Calories: 470

Ingredients:

• Chickpeas 150g
• Onion 1 small
• Garlic 1 clove
• Cumin 1 teaspoon
• Coriander 1 teaspoon
• Mixed greens 150g
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Blend chickpeas, onion, garlic, cumin, and coriander in a processor until smooth.
2. Step 2: Form mixture into small balls and bake until golden brown.
3. Step 3: Serve the falafel on a bed of mixed greens dressed with olive oil and lemon juice.

Butternut Squash Risotto

Calories: 590

Ingredients:

• Butternut squash 150g
• Rice 100g
• Vegetable broth 400ml
• Saffron A pinch

Cooking Steps:

1. Step 1: Dice butternut squash and cook until tender.
2. Step 2: In a separate pan, cook rice with vegetable broth gradually until creamy.
3. Step 3: Combine cooked squash and rice, adding a touch of saffron for flavor if desired.

Apple Cinnamon Oatmeal

Calories: 364

Ingredients:

• Rolled oats 100g
• Apple, diced 100g
• Cinnamon 1 tsp
• Salt pinch
• Walnuts, chopped 20g
• Raisins 10g

Cooking Steps:

1. Step 1: Combine rolled oats and water in a small pot over medium heat. Stir occasionally as the mixture heats up.
2. Step 2: Once it starts to simmer, add diced apples, cinnamon, and a pinch of salt.
3. Step 3: Cook for about 5 minutes until the oats are tender and the apples are soft.
4. Step 4: Remove from heat and stir in chopped walnuts and raisins for added flavor and texture.

Mediterranean Quinoa Bowl

Calories: 509

Ingredients:

• Quinoa 100g
• Cherry tomatoes, halved 50g
• Cucumber, diced 50g
• Red onion, chopped 20g
• Black olives, sliced 20g
• Olive oil 1 tbsp
• Lemon juice 1 tbsp
• Salt pinch
• Pepper pinch
• Feta cheese, crumbled 30g
• Parsley, chopped 10g

Cooking Steps:

1. Step 1: Cook quinoa as per package instructions in salted water. Set aside.
2. Step 2: In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and black olives.
3. Step 3: Add olive oil and lemon juice to the bowl and gently toss to combine all ingredients. Season with salt and pepper.
4. Step 4: Top with crumbled feta cheese and fresh parsley before serving.

Thai Green Curry with Vegetables

Calories: 570

Ingredients:

• Green curry paste 2 tbsp
• Coconut milk 200ml
• Bell peppers, sliced 100g
• Broccoli florets 100g
• Tofu, cubes 100g
• Basil leaves, fresh 20g
• Brown rice, cooked 150g

Cooking Steps:

1. Step 1: Heat oil in a pan over medium heat. Add green curry paste and stir-fry until fragrant.
2. Step 2: Add coconut milk to the pan, stir well, and bring to a simmer.
3. Step 3: Add the sliced bell peppers and broccoli florets into the curry and cook until they are tender.
4. Step 4: Stir in tofu cubes and cook for a few more minutes until the tofu is heated through.
5. Step 5: Serve hot with brown rice, garnished with fresh basil leaves.