Master the Art of Vegetarian Cooking: Your Ultimate 7-Day Meal Plan for Beginners to Reach 104 lbs!

Greek Yogurt with Honey and Berries

Calories: 580

Ingredients:

• Greek yogurt 200g
• Honey 1 tbsp (21g)
• Mixed berries 100g

Cooking Steps:

1. Step 1: In a bowl, add 200g of Greek yogurt.
2. Step 2: Drizzle 1 tablespoon (21g) of honey over the yogurt.
3. Step 3: Top with 100g of mixed berries (blueberries, strawberries, raspberries).
4. Step 4: Stir gently to combine.

Quinoa Salad with Chickpeas and Vegetables

Calories: 695

Ingredients:

• Quinoa 1 cup
• Chickpeas 1 can (240g)
• Cucumber 1
• Bell pepper 1
• Carrot 1
• Cherry tomatoes 100g
• Olive oil 1/4 cup
• Lemon juice 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse 1 cup of quinoa under cold water.
2. Step 2: In a pot, combine rinsed quinoa with 2 cups of water. Bring to a boil, then reduce to a simmer and cover. Cook for about 15 minutes until water is absorbed.
3. Step 3: In a large bowl, combine 1 can of chickpeas (drained and rinsed), 1 chopped cucumber, 1 chopped bell pepper, 1 grated carrot, and 100g cherry tomatoes, halved.
4. Step 4: Add cooked quinoa to the bowl and mix.
5. Step 5: For the dressing, mix 1/4 cup olive oil, 1 tablespoon lemon juice, salt, and pepper. Pour over salad and toss to coat.

Veggie Stir-fry with Rice

Calories: 1036

Ingredients:

• Rice 1 cup
• Vegetable oil 2 tbsp
• Onion 1
• Garlic 2 cloves
• Bell pepper 1
• Zucchini 1
• Broccoli crown 1
• Carrot 1
• Mushrooms 100g
• Soy sauce 2 tbsp
• Rice vinegar 1 tbsp
• Sriracha 1 tbsp

Cooking Steps:

1. Step 1: Cook 1 cup of rice according to package instructions.
2. Step 2: Heat 2 tablespoons of vegetable oil in a large pan or wok.
3. Step 3: Add 1 chopped onion and 2 minced garlic cloves. Sauté until soft.
4. Step 4: Add 1 chopped bell pepper, 1 chopped zucchini, 1 chopped broccoli crown, 1 sliced carrot, and 100g mushroom slices. Stir-fry for 5-7 minutes.
5. Step 5: In a small bowl, mix 2 tablespoons soy sauce, 1 tablespoon rice vinegar, and 1 tablespoon sriracha. Pour sauce over vegetables and stir to coat.
6. Step 6: Serve the stir-fry over cooked rice.

Overnight Oats with Blueberries

Calories: 578

Ingredients:

• Rolled oats 50g
• Almond milk 200ml
• Fresh blueberries 100g
• Chia seeds 1 tablespoon
• Honey (optional) drizzle

Cooking Steps:

1. Step 1: In a jar or container, combine 50g rolled oats, 200ml almond milk, and 100g fresh blueberries.
2. Step 2: Add 1 tablespoon of chia seeds and a drizzle of honey for sweetness (optional).
3. Step 3: Stir the mixture well to combine.
4. Step 4: Cover and refrigerate overnight.
5. Step 5: In the morning, give it a good stir and enjoy cold or at room temperature.

Caprese Sandwich

Calories: 695

Ingredients:

• Fresh mozzarella cheese 100g
• Tomato 1 large
• Fresh basil leaves a handful
• Ciabatta roll 1
• Balsamic reduction drizzle

Cooking Steps:

1. Step 1: Slice 100g of fresh mozzarella cheese and 1 large tomato.
2. Step 2: Cut a ciabatta roll in half and lightly toast both halves.
3. Step 3: On the bottom half, layer the mozzarella slices and tomato slices.
4. Step 4: Add fresh basil leaves and a drizzle of balsamic reduction.
5. Step 5: Top with the other half of the ciabatta roll.

Pasta Primavera

Calories: 1039

Ingredients:

• Pasta 200g
• Bell peppers 100g
• Cherry tomatoes 100g
• Broccoli florets 100g
• Olive oil 2 tablespoons
• Salt and pepper to taste
• Parmesan cheese (optional) garnish

Cooking Steps:

1. Step 1: Cook 200g of pasta according to package instructions. Drain and set aside.
2. Step 2: In a large pan, heat 2 tablespoons of olive oil over medium heat.
3. Step 3: Add 100g of sliced bell peppers, 100g of cherry tomatoes, 100g of broccoli florets, and sauté for 5-7 minutes until veggies are tender.
4. Step 4: Add the cooked pasta to the pan and toss with the veggies.
5. Step 5: Season with salt and pepper to taste.
6. Step 6: Serve immediately, garnished with grated Parmesan cheese if desired.

Smoothie with Spinach, Berries, and Almond Milk

Calories: 578

Ingredients:

• Spinach 2 cups
• Mixed Berries 1 cup
• Almond Milk 1 cup

Cooking Steps:

1. Step 1: In a blender, combine 2 cups of spinach, 1 cup of mixed berries (strawberries and blueberries), and 1 cup of almond milk.
2. Step 2: Blend the mixture until smooth and creamy.
3. Step 3: Pour into a glass and serve immediately.

Lentil Soup

Calories: 750

Ingredients:

• Lentils 1 cup
• Water 4 cups
• Onion 1 (diced)
• Carrots 2 (diced)
• Garlic 2 cloves (minced)
• Salt 1 teaspoon
• Spinach 1 cup
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse 1 cup of lentils under cold water.
2. Step 2: In a large pot, combine the rinsed lentils, 4 cups of water, 1 diced onion, 2 diced carrots, 2 minced garlic cloves, and 1 teaspoon of salt.
3. Step 3: Bring to a boil, then reduce heat and simmer for 20 minutes or until lentils are cooked.
4. Step 4: Add 1 cup of chopped spinach and cook for an additional 5 minutes.
5. Step 5: Season with pepper to taste and serve hot.

Stuffed Bell Peppers

Calories: 920

Ingredients:

• Bell Peppers 4
• Quinoa 1 cup (cooked)
• Black Beans 1 can
• Tomato 1 (diced)
• Corn 1 cup
• Cheddar Cheese 1 cup (grated)

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Cut the tops off 4 bell peppers and remove the seeds.
3. Step 3: In a bowl, mix 1 cup of cooked quinoa, 1 can of black beans (drained and rinsed), 1 diced tomato, 1 cup of corn, and 1 cup of grated cheddar cheese.
4. Step 4: Stuff each bell pepper with the quinoa mixture and place them in a baking dish.
5. Step 5: Cover with aluminum foil and bake for 25 minutes.
6. Step 6: Remove the foil and bake for an additional 5 minutes until the cheese is melted and bubbly.

Avocado Toast

Calories: 578

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Salt a pinch
• Pepper a pinch
• Red pepper flakes a pinch

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: While the bread is toasting, mash the avocado in a bowl with a fork.
3. Step 3: Spread the mashed avocado onto the toasted bread.
4. Step 4: Sprinkle salt, pepper, and red pepper flakes (if desired) on top.
5. Step 5: Optionally, add a drizzle of olive oil and a squeeze of lemon juice for extra flavor.

Greek Salad

Calories: 693

Ingredients:

• Lettuce 100g
• Cucumber 50g
• Bell peppers 50g
• Tomatoes 50g
• Black olives 30g
• Feta cheese 50g
• Olive oil 1 tbsp
• Lemon juice 1 tbsp
• Salt a pinch
• Pepper a pinch
• Oregano a pinch

Cooking Steps:

1. Step 1: Wash and chop the lettuce, cucumber, bell peppers, and tomatoes.
2. Step 2: In a large bowl, combine the chopped vegetables with the olives and feta cheese.
3. Step 3: Drizzle with olive oil and lemon juice.
4. Step 4: Season with salt, pepper, and oregano. Toss to coat.
5. Step 5: Serve immediately or refrigerate for a few minutes to serve chilled.

Vegetarian Chili

Calories: 1041

Ingredients:

• Olive oil 2 tbsp
• Onion 1 medium
• Garlic 2 cloves
• Bell peppers 100g
• Canned tomatoes 400g
• Black beans 240g (1 can)
• Kidney beans 240g (1 can)
• Corn 150g
• Chili powder 1 tbsp
• Cumin 1 tsp
• Salt a pinch
• Pepper a pinch
• Cheese optional, for garnish
• Sour cream optional, for garnish

Cooking Steps:

1. Step 1: Heat olive oil in a large pot over medium heat.
2. Step 2: Add chopped onion and garlic, and sauté until fragrant.
3. Step 3: Add chopped bell peppers and sauté for another 5 minutes.
4. Step 4: Add canned tomatoes, black beans, kidney beans, and corn.
5. Step 5: Season with chili powder, cumin, salt, and pepper.
6. Step 6: Simmer for 20 minutes, stirring occasionally.
7. Step 7: Serve hot, optionally with a sprinkle of cheese and a dollop of sour cream.

Scrambled Eggs with Spinach

Calories: 579

Ingredients:

• Eggs 4 large
• Spinach 100g
• Olive oil 1 tablespoon
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Crack 4 eggs into a bowl. Add a pinch of salt and pepper, then whisk until well blended.
2. Step 2: Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
3. Step 3: Add the eggs to the skillet, stirring continuously with a spatula until they begin to set.
4. Step 4: Add 100g of fresh spinach leaves to the eggs. Continue to cook until the spinach is wilted and the eggs are fully scrambled.
5. Step 5: Remove from heat and serve immediately.

Vegetable Wrap

Calories: 694

Ingredients:

• Whole wheat tortilla 1 large
• Hummus 2 tablespoons
• Bell peppers 100g
• Lettuce 50g
• Carrots 50g
• Feta cheese 1 tablespoon

Cooking Steps:

1. Step 1: Spread 2 tablespoons of hummus evenly over a whole wheat tortilla.
2. Step 2: Layer 100g of mixed bell peppers (sliced), 50g of shredded lettuce, and 50g of grated carrots on top of the hummus.
3. Step 3: Sprinkle 1 tablespoon of crumbled feta cheese over the vegetables.
4. Step 4: Roll up the tortilla tightly and cut in half before serving.

Butternut Squash Risotto

Calories: 1033

Ingredients:

• Olive oil 1 tablespoon
• Onion 1 medium
• Butternut squash 300g
• Arborio rice 200g
• Vegetable broth 600ml
• Parmesan cheese 50g
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add 1 finely chopped onion and cook until translucent.
2. Step 2: Add 300g of diced butternut squash to the skillet and cook for 5-6 minutes until softened.
3. Step 3: Stir in 200g of Arborio rice and cook for 2-3 minutes until the rice is lightly toasted.
4. Step 4: Slowly add 600ml of vegetable broth, one ladle at a time, stirring continuously until the liquid is mostly absorbed before adding more. Continue this process until the rice is creamy and cooked through, about 20 minutes.
5. Step 5: Stir in 50g of grated Parmesan cheese and season with salt and pepper to taste. Serve immediately.

Berry Smoothie Bowl

Calories: 580

Ingredients:

• Frozen mixed berries 100g
• Greek yogurt 50g
• Spinach 50g
• Almond milk 100ml
• Granola 30g
• Chia seeds 15g
• Strawberries 50g

Cooking Steps:

1. Step 1: In a blender, combine 1 cup of frozen mixed berries, 1/2 cup of Greek yogurt, 1/2 cup of spinach, and 1/2 cup of almond milk.
2. Step 2: Blend until smooth and pour into a bowl.
3. Step 3: Top with 1/4 cup of granola, 1 tablespoon of chia seeds, and 1/4 cup of sliced strawberries.

Hummus and Veggie Platter

Calories: 650

Ingredients:

• Cucumber 100g
• Bell peppers 150g
• Cherry tomatoes 100g
• Baby carrots 150g
• Hummus 150g

Cooking Steps:

1. Step 1: Arrange 1 cup of sliced cucumber, 1 cup of sliced bell peppers, 1/2 cup of cherry tomatoes, and 1/2 cup of baby carrots on a plate.
2. Step 2: Place 1/2 cup of hummus in a small bowl.
3. Step 3: Serve the vegetables with the hummus on the side.

Broccoli and Cheddar Stuffed Potatoes

Calories: 840

Ingredients:

• Potatoes 400g
• Broccoli 150g
• Cheddar cheese 60g
• Greek yogurt 100g

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Pierce 2 medium potatoes with a fork and bake in the microwave for 8-10 minutes until tender.
3. Step 3: While the potatoes are cooking, steam 1 cup of broccoli florets for 5 minutes.
4. Step 4: Once the potatoes are done, cut them in half and scoop out the flesh into a bowl.
5. Step 5: Mix the potato flesh with 1/2 cup of shredded cheddar cheese, 1/4 cup of Greek yogurt, and the steamed broccoli.
6. Step 6: Stuff the mixture back into the potato skins and bake in the oven for 10 minutes.
7. Step 7: Serve hot.

Peanut Butter Toast with Apple Slices

Calories: 578

Ingredients:

• Whole Wheat Bread 2 slices
• Peanut Butter 4 tablespoons
• Apple 1 medium

Cooking Steps:

1. Step 1: Toast two slices of whole wheat bread until golden brown.
2. Step 2: Spread 2 tablespoons of peanut butter evenly on each slice of toast.
3. Step 3: Slice one medium apple into thin wedges.
4. Step 4: Arrange apple slices on top of the peanut butter toast.
5. Step 5: Serve immediately.

Falafel Salad

Calories: 694

Ingredients:

• Pre-made Falafel 6 pieces
• Romaine Lettuce 2 cups
• Cucumber 1/2 medium
• Cherry Tomatoes 10 pieces
• Tahini Dressing 2 tablespoons

Cooking Steps:

1. Step 1: Heat pre-made falafel according to package instructions until crispy.
2. Step 2: Chop romaine lettuce, cucumber, and cherry tomatoes and place them in a large bowl.
3. Step 3: Add the cooked falafel on top of the salad.
4. Step 4: Drizzle with tahini dressing.
5. Step 5: Serve immediately.

Vegetable Curry with Quinoa

Calories: 1040

Ingredients:

• Quinoa 1 cup
• Olive Oil 1 tablespoon
• Onion 1 medium
• Garlic 2 cloves
• Ginger 1 tablespoon
• Bell Peppers 2 medium
• Carrots 2 medium
• Zucchini 1 medium
• Coconut Milk 1 can
• Curry Paste 2 tablespoons

Cooking Steps:

1. Step 1: Cook 1 cup of quinoa according to the package instructions.
2. Step 2: In a large pan, heat 1 tablespoon of olive oil.
3. Step 3: Add chopped onions, garlic, and ginger. Sauté until golden brown.
4. Step 4: Add chopped bell peppers, carrots, and zucchini. Sauté for another 5-7 minutes.
5. Step 5: Pour in 1 can of coconut milk and 2 tablespoons of curry paste. Stir well.
6. Step 6: Simmer for 10 minutes until the vegetables are tender and the sauce thickens.
7. Step 7: Serve the vegetable curry over the cooked quinoa.