Unleash Your Inner Chef: The Vibrant Veggie Feast Week Meal Plan for Healthy Weight Loss!

Avocado Toast

Calories: 750

Ingredients:

• Whole grain bread 100g
• Avocado 140g
• Lemon juice 1 tbsp
• Salt To taste
• Sunflower seeds (optional) 10g

Cooking Steps:

1. Step 1: Slice the whole grain bread and toast until golden.
2. Step 2: Cut the avocado in half, remove the pit, and scoop out the flesh into a bowl.
3. Step 3: Mash the avocado with a fork, season with salt and lemon juice.
4. Step 4: Spread the mashed avocado over the toasted bread evenly.
5. Step 5: Optionally, sprinkle with sunflower seeds for added texture.

Vegetable Stir-fry with Rice

Calories: 960

Ingredients:

• Jasmine rice 150g
• Bell pepper 50g
• Broccoli 50g
• Carrot 30g
• Garlic 1 clove
• Onion 50g
• Olive oil 1 tbsp
• Soy sauce 2 tbsp

Cooking Steps:

1. Step 1: Cook the jasmine rice according to package instructions.
2. Step 2: Heat oil in a large pan over medium heat.
3. Step 3: Sauté chopped onions until translucent, then add garlic.
4. Step 4: Add bell peppers, broccoli, and carrots to the pan. Stir-fry for 5-7 minutes.
5. Step 5: Add soy sauce and stir well to combine flavors.
6. Step 6: Serve vegetables over the cooked rice.

Pasta Primavera

Calories: 1036

Ingredients:

• Pasta 200g
• Zucchini 50g
• Cherry tomatoes 50g
• Bell pepper 50g
• Olive oil 2 tbsp
• Salt To taste
• Pepper To taste
• Basil 5g
• Grated cheese (optional) 10g

Cooking Steps:

1. Step 1: Cook pasta in boiling water until al dente, then drain.
2. Step 2: In a large skillet, heat olive oil over medium heat.
3. Step 3: Add sliced zucchini, bell peppers, and cherry tomatoes. Cook until tender.
4. Step 4: Add cooked pasta to the skillet, mix with the vegetables.
5. Step 5: Season with salt, pepper, and basil before serving.
6. Step 6: Optionally, top with grated cheese.

Banana Smoothie

Calories: 686

Ingredients:

• Banana 1 large
• Almond milk 200ml
• Greek yogurt 50g

Cooking Steps:

1. Step 1: Peel the banana and place it in the blender.
2. Step 2: Add 200ml of almond milk.
3. Step 3: Include 50g of Greek yogurt.
4. Step 4: Blend until smooth, adding ice cubes if desired, and serve fresh.

Caprese Salad

Calories: 822

Ingredients:

• Fresh mozzarella 100g
• Tomato 1 large
• Fresh basil leaves A handful
• Extra-virgin olive oil 2 tablespoons
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Slice fresh mozzarella and tomatoes into even slices.
2. Step 2: Layer the mozzarella and tomato slices alternately on a plate.
3. Step 3: Sprinkle with fresh basil leaves.
4. Step 4: Drizzle extra-virgin olive oil and season with salt and pepper before serving.

Mushroom Risotto

Calories: 1021

Ingredients:

• Olive oil 2 tablespoons
• Onion 1 small, chopped
• Mushrooms 150g, sliced
• Arborio rice 150g
• Vegetable broth 500ml
• Parmesan cheese 30g, grated

Cooking Steps:

1. Step 1: In a pan, heat olive oil and sauté chopped onions until translucent.
2. Step 2: Add sliced mushrooms and cook until browned.
3. Step 3: Stir in the Arborio rice and cook for 2 minutes.
4. Step 4: Gradually add vegetable broth, stirring frequently until absorbed.
5. Step 5: Continue the process until rice is creamy and cooked through.
6. Step 6: Serve with grated Parmesan cheese on top.

Yogurt with Berries

Calories: 685

Ingredients:

• Plain yogurt 200g
• Mixed berries 50g
• Honey 10g
• Chopped nuts 20g

Cooking Steps:

1. Step 1: Mix 200g of plain yogurt with honey in a bowl.
2. Step 2: Add 50g of fresh mixed berries on top of the yogurt.
3. Step 3: Sprinkle chopped nuts over the berries for added texture and taste.

Egg Salad Sandwich

Calories: 959

Ingredients:

• Eggs 2 eggs
• Mayonnaise 100g
• Whole grain bread 2 slices
• Lettuce 20g
• Cucumber 20g

Cooking Steps:

1. Step 1: Boil 2 eggs until hard, then peel and chop them.
2. Step 2: Mix chopped eggs with 100g of mayo and season with salt and pepper.
3. Step 3: Spread the egg mixture on whole grain bread.
4. Step 4: Top with lettuce and sliced cucumbers before closing the sandwich.

Veggie Burger with Sweet Potato Fries

Calories: 1102

Ingredients:

• Chickpea spread 150g
• Whole wheat bun 1 bun
• Lettuce 10g
• Tomato 20g
• Onion 15g
• Sweet potato 200g

Cooking Steps:

1. Step 1: Shape 150g of chickpea mix into a patty.
2. Step 2: Grill the patty for 5 minutes on each side.
3. Step 3: Slice a sweet potato into thin fries and bake for 10 minutes until crispy.
4. Step 4: Place the grilled patty in a whole wheat bun with lettuce, tomato, and onion.
5. Step 5: Serve with a side of baked sweet potato fries.

Peanut Butter Oatmeal

Calories: 800

Ingredients:

• Rolled oats 80g
• Peanut butter 2 tablespoons
• Banana 1 large
• Water 200ml

Cooking Steps:

1. Step 1: In a small saucepan, bring 200ml of water to a boil.
2. Step 2: Stir in 80g of rolled oats and reduce heat to a simmer.
3. Step 3: Cook the oats for about 5 minutes until they thicken.
4. Step 4: Remove from heat and stir in 2 tablespoons of peanut butter until well mixed.
5. Step 5: Serve with a sliced banana on top.

Grilled Cheese and Tomato Soup

Calories: 950

Ingredients:

• Olive oil 1 tablespoon
• Onion 1 small
• Garlic 1 clove
• Canned tomatoes 400g
• Vegetable broth 200ml
• Gluten-free bread 2 slices
• Cheddar cheese 50g
• Butter 1 tablespoon

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a pot, add chopped onion and garlic, and sauté until soft.
2. Step 2: Add 400g of canned tomatoes and 200ml of vegetable broth. Simmer for 5 minutes.
3. Step 3: Puree the mixture until smooth using a blender.
4. Step 4: Spread butter on two slices of gluten-free bread, place cheddar cheese between them.
5. Step 5: Grill the sandwich in a skillet until golden brown on both sides.
6. Step 6: Serve the grilled cheese sandwich with a side of warm tomato soup.

Spaghetti Aglio e Olio

Calories: 1000

Ingredients:

• Spaghetti 120g
• Olive oil 3 tablespoons
• Garlic 2 cloves
• Red pepper flakes 1/2 teaspoon
• Parsley 1 tablespoon
• Parmesan cheese 30g

Cooking Steps:

1. Step 1: Boil 120g of spaghetti in salted water until al dente.
2. Step 2: In a pan, heat 3 tablespoons of olive oil and sauté minced garlic and red pepper flakes until fragrant.
3. Step 3: Drain the pasta, reserving some pasta water.
4. Step 4: Toss the spaghetti with the oil and garlic mixture, adding reserved pasta water if necessary.
5. Step 5: Garnish with parsley and Parmesan cheese before serving.

Fruit and Nut Bowl

Calories: 687

Ingredients:

• Mixed berries 200g
• Mixed nuts 50g
• Plain yogurt 100g

Cooking Steps:

1. Step 1: In a bowl, add 200g of mixed berries.
2. Step 2: Add 50g of mixed nuts (almonds, walnuts, cashews) on top.
3. Step 3: Add 100g of plain yogurt over the fruits and nuts.
4. Step 4: Drizzle with honey or a sprinkle of cinnamon if desired.

Quinoa Salad with Chickpeas

Calories: 823

Ingredients:

• Quinoa 80g
• Chickpeas 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Olive oil and lemon dressing 30ml

Cooking Steps:

1. Step 1: Cook 80g of quinoa according to package instructions.
2. Step 2: In a large salad bowl, mix cooked quinoa with 100g of canned chickpeas, drained and rinsed.
3. Step 3: Add 50g of cherry tomatoes, halved, and 50g of cucumber, diced.
4. Step 4: Whisk together olive oil, lemon juice, and a pinch of salt and pour over the salad.
5. Step 5: Toss everything together and serve.

Vegetarian Chili

Calories: 1236

Ingredients:

• Chopped onions 100g
• Bell peppers 100g
• Canned tomatoes 200g
• Canned kidney beans 100g
• Chili powder, cumin, salt to taste
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Heat olive oil in a pot over medium heat.
2. Step 2: Add 100g of chopped onions and 100g of bell peppers, cook until softened.
3. Step 3: Add 200g of canned tomatoes and 100g of canned kidney beans, drained and rinsed.
4. Step 4: Season with chili powder, cumin, and a pinch of salt.
5. Step 5: Simmer for 20 minutes, stirring occasionally, until the flavors meld.

Scrambled Eggs with Toast

Calories: 687

Ingredients:

• Eggs 3 large
• Butter 1 tablespoon
• Whole-grain bread 2 slices
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Crack 3 large eggs into a bowl.
2. Step 2: Whisk the eggs with a pinch of salt and pepper.
3. Step 3: Heat a non-stick skillet over medium heat and add 1 tablespoon of butter.
4. Step 4: Pour the eggs into the skillet and stir slowly, scraping the bottom of the skillet as the eggs begin to set.
5. Step 5: Toast two slices of whole-grain bread.
6. Step 6: Once scrambled to your preference, serve the eggs with the toasted bread.

Roasted Vegetable Wrap

Calories: 900

Ingredients:

• Red bell pepper 1 medium
• Yellow bell pepper 1 medium
• Zucchini 1 medium
• Olive oil 1 tablespoon
• Whole wheat wrap 1 piece
• Hummus 2 tablespoons
• Spinach leaves Handful
• Salt Dash
• Pepper Dash

Cooking Steps:

1. Step 1: Slice one red bell pepper, one yellow bell pepper, and a zucchini.
2. Step 2: Drizzle with 1 tablespoon olive oil and a dash of salt and pepper.
3. Step 3: Roast in the oven at 400°F for 10 minutes or until softened.
4. Step 4: Warm a whole wheat wrap on a skillet.
5. Step 5: Spread 2 tablespoons of hummus on the wrap.
6. Step 6: Add roasted vegetables and fresh spinach leaves, then roll the wrap tightly.

Stuffed Bell Peppers

Calories: 1160

Ingredients:

• Bell peppers 2 large
• Quinoa 1 cup
• Black beans 1 cup
• Corn 1/2 cup
• Diced tomatoes 1/2 cup
• Cheese 1/4 cup

Cooking Steps:

1. Step 1: Cut the tops off 2 bell peppers and remove the seeds.
2. Step 2: Cook 1 cup of quinoa according to package instructions.
3. Step 3: Mix cooked quinoa with 1 cup of black beans, 1/2 cup of corn, and 1/2 cup of diced tomatoes.
4. Step 4: Stuff the mixture into the hollowed bell peppers.
5. Step 5: Bake in the oven at 375°F for 10 minutes until peppers are tender.
6. Step 6: Serve the stuffed peppers hot with sprinkled cheese on top.

Cereal with Milk

Calories: 823

Ingredients:

• Milk 200ml
• Cereal 100g

Cooking Steps:

1. Step 1: Pour 200ml of milk into a bowl.
2. Step 2: Add 100g of cereal to the bowl.
3. Step 3: Mix gently.
4. Step 4: Serve immediately.

Margherita Pizza

Calories: 934

Ingredients:

• Pizza dough 200g
• Tomato sauce 80ml
• Mozzarella cheese 100g
• Basil leaves A handful

Cooking Steps:

1. Step 1: Preheat the oven to 220°C (430°F).
2. Step 2: Roll out the pizza dough on a floured surface.
3. Step 3: Spread tomato sauce evenly over the dough.
4. Step 4: Place mozzarella cheese slices over the sauce.
5. Step 5: Sprinkle basil leaves on top.
6. Step 6: Bake in the oven for 10-12 minutes, until the crust is golden.
7. Step 7: Slice and serve.

Lentil Soup

Calories: 989

Ingredients:

• Lentils 200g
• Water 750ml
• Onion 1 small, chopped
• Carrot 1, diced
• Cumin 1 tsp
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Rinse and drain lentils thoroughly.
2. Step 2: In a pot, combine 200g of lentils with 750ml of water.
3. Step 3: Add chopped onions and diced carrots.
4. Step 4: Season with salt, pepper, and a pinch of cumin.
5. Step 5: Bring to a boil, then simmer for 10 minutes.
6. Step 6: Blend if desired for a creamier consistency, then serve.