Transform Your Plate: A 7-Day Plant-Powered Meal Plan for Beginner Chefs on a Weight Loss Journey

Greek Yogurt with Honey and Berries

Calories: 252

Ingredients:

• Greek yogurt 150g
• Honey 20g
• Mixed berries 50g

Cooking Steps:

1. Step 1: In a bowl, add 150g of Greek yogurt.
2. Step 2: Top with 20g of honey.
3. Step 3: Add 50g of mixed fresh berries such as strawberries, blueberries, and raspberries.
4. Step 4: Mix gently to combine.

Vegetable Wrap with Hummus

Calories: 314

Ingredients:

• Hummus 50g
• Gluten-free tortilla wrap 1
• Cucumber 50g
• Bell pepper 50g
• Shredded carrots 50g
• Spinach leaves 50g
• Feta cheese 10g

Cooking Steps:

1. Step 1: Spread 50g of hummus evenly over a gluten-free tortilla wrap.
2. Step 2: Slice 50g of cucumber and 50g of bell pepper into thin strips.
3. Step 3: Add 50g of shredded carrots and 50g of spinach leaves.
4. Step 4: Top with 10g of crumbled feta cheese.
5. Step 5: Roll the wrap tightly and cut it in half.

Quinoa Salad with Roasted Vegetables

Calories: 439

Ingredients:

• Quinoa 100g
• Zucchini 100g
• Bell pepper 100g
• Cherry tomatoes 100g
• Olive oil 1 tablespoon
• Lemon juice 10ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Cook 100g of quinoa according to package instructions and let it cool.
3. Step 3: Chop 100g of zucchini, 100g of bell pepper, and 100g of cherry tomatoes into bite-sized pieces.
4. Step 4: Toss the vegetables with 1 tablespoon of olive oil, salt, and pepper.
5. Step 5: Roast the vegetables in the preheated oven for 20 minutes.
6. Step 6: Mix the cooked quinoa with the roasted vegetables.
7. Step 7: Drizzle with 10ml of lemon juice and serve.

Smoothie Bowl with Banana and Spinach

Calories: 280

Ingredients:

• Banana 100g
• Spinach 50g
• Greek yogurt 100g
• Almond milk 100ml
• Granola 30g
• Chia seeds 10g
• Strawberries 50g

Cooking Steps:

1. Step 1: Peel and slice one banana.
2. Step 2: In a blender, combine the banana slices, one cup of spinach, half a cup of Greek yogurt, and one cup of almond milk.
3. Step 3: Blend the mixture until smooth.
4. Step 4: Pour the smoothie into a bowl.
5. Step 5: Top the smoothie with a quarter cup of granola, one tablespoon of chia seeds, and a few sliced strawberries to serve.
6. Safety Note: Ensure to check for potential allergies to nuts (almond milk), dairy (Greek yogurt), and seeds (chia seeds) before preparing.

Avocado and Egg Sandwich

Calories: 350

Ingredients:

• Whole grain bread 2 slices
• Avocado 100g
• Egg 2 large
• Cherry tomatoes 50g
• Lemon juice 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast the whole grain bread slices.
2. Step 2: In a small bowl, mash the avocado with a fork.
3. Step 3: Season the mashed avocado with salt, pepper, and lemon juice.
4. Step 4: Spread the avocado mixture on the toasted bread slices.
5. Step 5: Top with boiled sliced eggs and garnish with cherry tomato halves.

Chickpea and Spinach Curry

Calories: 400

Ingredients:

• Olive oil 1 tablespoon
• Onion 100g
• Garlic 2 cloves
• Ginger 1 tablespoon
• Curry powder 2 tablespoons
• Chickpeas 200g
• Tomato sauce 200g
• Spinach 150g
• Salt to taste
• Pepper to taste
• Brown rice 150g (cooked)

Cooking Steps:

1. Step 1: Heat olive oil in a pan over medium heat.
2. Step 2: Add diced onions and sauté until translucent.
3. Step 3: Add minced garlic and grated ginger and sauté for another minute.
4. Step 4: Add curry powder and stir for 30 seconds.
5. Step 5: Add canned chickpeas and tomato sauce, bring to a simmer.
6. Step 6: Add spinach and cook until wilted.
7. Step 7: Season with salt and pepper to taste.
8. Step 8: Serve over cooked brown rice.

Overnight Oats with Almonds and Blueberries

Calories: 250

Ingredients:

• Rolled oats 1/2 cup
• Almond milk 1/2 cup
• Honey 1 tbsp
• Almonds 2 tbsp
• Blueberries 1/4 cup

Cooking Steps:

1. Step 1: In a bowl, combine 1/2 cup rolled oats, 1/2 cup almond milk, and 1 tbsp honey.
2. Step 2: Stir in 2 tbsp chopped almonds and 1/4 cup fresh blueberries.
3. Step 3: Cover and refrigerate overnight.
4. Step 4: Serve chilled in the morning.

Caprese Salad with Balsamic Glaze

Calories: 303

Ingredients:

• Tomatoes 2 medium
• Fresh mozzarella 1 ball
• Fresh basil leaves Handful
• Olive oil 1 tbsp
• Balsamic glaze 1 tbsp
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Slice 2 medium tomatoes and 1 fresh mozzarella ball into rounds.
2. Step 2: Arrange the tomato and mozzarella slices on a plate, alternating.
3. Step 3: Add fresh basil leaves in between the slices.
4. Step 4: Drizzle with 1 tbsp olive oil and 1 tbsp balsamic glaze.
5. Step 5: Season with salt and pepper.

Stuffed Bell Peppers with Rice and Black Beans

Calories: 452

Ingredients:

• Bell peppers 2 medium
• Cooked rice 1 cup
• Cooked black beans 1/2 cup
• Corn 1/4 cup
• Diced tomatoes 1/4 cup
• Cumin 1 tsp

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Cut the tops off 2 bell peppers and remove the seeds.
3. Step 3: In a bowl, mix 1 cup cooked rice, 1/2 cup cooked black beans, 1/4 cup corn, 1/4 cup diced tomatoes, and 1 tsp cumin.
4. Step 4: Stuff the bell peppers with the rice mixture.
5. Step 5: Place the stuffed peppers in a baking dish and cover with aluminum foil.
6. Step 6: Bake for 20-25 minutes.
7. Step 7: Serve hot.

Peanut Butter and Banana Toast

Calories: 285

Ingredients:

• Whole grain bread 2 slices
• Peanut butter 2 tablespoons
• Banana 1 medium

Cooking Steps:

1. Step 1: Toast the bread slices to your desired level of crispiness.
2. Step 2: Spread a tablespoon of peanut butter on each slice of toast.
3. Step 3: Slice the banana and place the slices evenly on top of the peanut butter.
4. Step 4: Drizzle a bit of honey on top for added sweetness, if desired.

Greek Salad with Feta Cheese

Calories: 322

Ingredients:

• Cucumber 1 medium
• Tomatoes 2 medium
• Red onion 1/2 medium
• Feta cheese 1/2 cup crumbled
• Black olives 1/4 cup
• Olive oil 2 tablespoons
• Red wine vinegar 1 tablespoon
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Wash and chop the cucumber, tomatoes, and red onion into bite-sized pieces.
2. Step 2: Mix the chopped vegetables in a large bowl.
3. Step 3: Add the olives and crumbled feta cheese to the bowl.
4. Step 4: Drizzle with olive oil and red wine vinegar.
5. Step 5: Season with salt and pepper to taste, and toss everything together gently.

Vegetable Stir-fry with Tofu

Calories: 401

Ingredients:

• Firm tofu 200g
• Mixed vegetables (e.g., bell peppers, broccoli, carrots) 300g
• Soy sauce 2 tablespoons
• Vegetable oil 1 tablespoon
• Spring onions 2 chopped

Cooking Steps:

1. Step 1: Press the tofu to remove excess moisture, then cut it into cubes.
2. Step 2: Heat the vegetable oil in a large pan over medium-high heat.
3. Step 3: Add the tofu and cook until it is golden brown on all sides. Remove from pan and set aside.
4. Step 4: In the same pan, add the mixed vegetables and stir-fry until tender.
5. Step 5: Add the tofu back to the pan along with the soy sauce, and stir until everything is combined and heated through.
6. Step 6: Garnish with chopped spring onions before serving.

Apple and Cinnamon Porridge

Calories: 300

Ingredients:

• Rolled oats ½ cup
• Milk 1 cup
• Apple 1 medium
• Cinnamon 1 tsp
• Salt Pinch

Cooking Steps:

1. Step 1: In a pot, combine ½ cup of rolled oats and 1 cup of milk. Cook over medium heat, stirring occasionally.
2. Step 2: Chop one medium apple into small pieces. Add the apple pieces to the pot.
3. Step 3: Add 1 tsp of cinnamon and a pinch of salt to the mixture.
4. Step 4: Cook for about 5 minutes or until oats are soft and apples are tender.
5. Step 5: Serve hot, topped with a sprinkle of cinnamon and a drizzle of honey (optional).

Vegetarian Burrito Bowl

Calories: 350

Ingredients:

• Brown rice ½ cup
• Olive oil 1 tbsp
• Bell pepper 1 medium
• Red onion ½
• Black beans ½ cup
• Corn ½ cup
• Shredded cheese ¼ cup
• Sour cream 1 tbsp

Cooking Steps:

1. Step 1: Cook ½ cup of brown rice according to package instructions.
2. Step 2: While rice is cooking, heat 1 tbsp of olive oil in a pan over medium heat.
3. Step 3: Add 1 chopped bell pepper and ½ chopped red onion to the pan. Cook until vegetables are tender, about 5 minutes.
4. Step 4: Add ½ cup of black beans (drained and rinsed) and ½ cup of corn. Cook for another 2-3 minutes until heated through.
5. Step 5: In a bowl, combine cooked rice, sautéed vegetables, beans, and corn. Top with ¼ cup of shredded cheese and a dollop of sour cream (optional).

Eggplant Parmesan

Calories: 380

Ingredients:

• Eggplant 1 medium
• Salt To taste
• Egg 1, beaten
• Breadcrumbs 1 cup
• Marinara sauce 1 cup
• Mozzarella cheese 1 cup, shredded

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Slice one medium eggplant into ¼-inch thick rounds. Sprinkle with salt and let sit for 10 minutes, then pat dry.
3. Step 3: Dip each slice into beaten egg, then coat with breadcrumbs.
4. Step 4: Arrange eggplant slices on a baking sheet and bake for 20 minutes, turning halfway through.
5. Step 5: In a baking dish, spoon a layer of marinara sauce. Add a layer of eggplant slices, top with shredded mozzarella cheese. Repeat layers.
6. Step 6: Bake for an additional 15-20 minutes until cheese is melted and bubbly.

Chia Pudding with Mango

Calories: 252

Ingredients:

• Chia seeds 3 tablespoons
• Almond milk 1 cup
• Honey 1 tablespoon
• Mango 1 small

Cooking Steps:

1. Step 1: In a bowl, mix 3 tablespoons of chia seeds with 1 cup of almond milk.
2. Step 2: Add 1 tablespoon of honey and stir well.
3. Step 3: Cover the bowl and refrigerate overnight.
4. Step 4: In the morning, peel and dice 1 small mango.
5. Step 5: Top the chia pudding with the mango pieces before serving.

Falafel Wrap with Tzatziki

Calories: 353

Ingredients:

• Falafel 4 pieces (pre-made)
• Olive oil 1 tablespoon
• Whole wheat tortilla 1 large
• Greek yogurt 1/2 cup
• Cucumber 1/2 (grated)
• Garlic 1 clove (minced)
• Lemon juice 1 tablespoon
• Mixed greens 1/2 cup
• Tomatoes 1/4 cup (sliced)

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a pan and cook 4 pre-made falafels until crispy.
2. Step 2: Warm 1 large whole wheat tortilla in another pan or microwave.
3. Step 3: In a bowl, mix 1/2 cup of plain Greek yogurt with 1/2 cucumber (grated), 1 garlic clove (minced), 1 tablespoon of lemon juice, and salt to taste.
4. Step 4: Spread the tzatziki sauce on the tortilla.
5. Step 5: Add the cooked falafels, 1/2 cup of mixed greens, and 1/4 cup of sliced tomatoes.
6. Step 6: Roll up the tortilla and serve.

Vegetable Pasta Primavera

Calories: 403

Ingredients:

• Whole wheat pasta 100g
• Olive oil 1 tablespoon
• Bell peppers 1 cup (chopped)
• Zucchini 1 cup (chopped)
• Cherry tomatoes 1/2 cup (halved)
• Spinach 1 cup
• Salt to taste
• Pepper to taste
• Italian seasoning 1 teaspoon
• Parmesan cheese optional

Cooking Steps:

1. Step 1: Cook 100g of whole wheat pasta according to package instructions. Drain and set aside.
2. Step 2: In a large pan, heat 1 tablespoon of olive oil over medium heat.
3. Step 3: Add 1 cup of chopped bell peppers, 1 cup of chopped zucchini, 1/2 cup of cherry tomatoes (halved), and 1 cup of spinach. Cook until veggies are tender.
4. Step 4: Season with salt, pepper, and 1 teaspoon of Italian seasoning.
5. Step 5: Add the cooked pasta to the pan and toss everything together.
6. Step 6: Serve with grated Parmesan cheese if desired.

Avocado Toast with Tomato

Calories: 302

Ingredients:

• Whole grain bread 2 slices
• Avocado 1/2 medium
• Tomato 1 medium
• Salt to taste
• Pepper to taste
• Olive oil optional drizzle

Cooking Steps:

1. Step 1: Toast 2 slices of whole grain bread.
2. Step 2: Mash 1/2 of an avocado in a bowl and spread it evenly on the toasted bread.
3. Step 3: Slice 1 medium-sized tomato and layer the slices over the avocado spread.
4. Step 4: Season with salt and pepper to taste.
5. Step 5: Drizzle with a little bit of olive oil if desired.

Margherita Pizza with Gluten-Free Crust

Calories: 353

Ingredients:

• Gluten-free pizza crust mix 1 cup
• Tomato sauce 1/2 cup
• Mozzarella cheese 1 cup
• Tomato 1 medium
• Basil leaves a few

Cooking Steps:

1. Step 1: Preheat oven to 220°C (428°F).
2. Step 2: Spread 1 cup of gluten-free pizza crust mix on a baking tray.
3. Step 3: Smooth out 1/2 cup of tomato sauce over the crust.
4. Step 4: Evenly distribute 1 cup of shredded mozzarella cheese on top.
5. Step 5: Arrange slices of 1 medium tomato over the cheese.
6. Step 6: Sprinkle with a few fresh basil leaves.
7. Step 7: Bake for 10-12 minutes or until cheese is bubbly and crust is golden brown.

Vegetarian Shepherd’s Pie

Calories: 454

Ingredients:

• Potatoes 2 cups
• Butter 1 tbsp
• Milk 1/4 cup
• Carrots 1 cup
• Peas 1 cup
• Corn 1 cup
• Lentils 1 cup

Cooking Steps:

1. Step 1: Preheat oven to 200°C (392°F).
2. Step 2: Boil 2 cups of peeled and chopped potatoes until soft, about 10 minutes.
3. Step 3: Mash the potatoes with a little bit of butter and milk until smooth.
4. Step 4: In a separate pan, sauté 1 cup of chopped carrots, 1 cup of peas, 1 cup of corn, and 1 cup of lentils for 5-7 minutes.
5. Step 5: Spread the sautéed vegetables and lentils evenly in a baking dish.
6. Step 6: Top with the mashed potatoes, spreading them evenly.
7. Step 7: Bake in the preheated oven for 10 minutes, or until the top is golden brown.