Unlock Your Inner Chef: The Ultimate Vibrant Veggie Week Meal Plan for Healthy Weight Gain!

Greek Yogurt with Berries and Honey

Calories: 529

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Place 200g of Greek yogurt into a bowl.
2. Step 2: Top with 100g of mixed berries.
3. Step 3: Drizzle 1 tablespoon of honey over the berries and yogurt.
4. Step 4: Serve immediately.

Quinoa and Black Bean Salad

Calories: 635

Ingredients:

• Quinoa 100g
• Black beans 100g
• Corn 50g
• Bell pepper 50g
• Cherry tomatoes 50g
• Cucumber 50g
• Olive oil 2 tablespoons
• Lime juice 1 tablespoon

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: In a pot, bring 200ml of water to a boil and add the rinsed quinoa.
3. Step 3: Reduce to a simmer, cover, and cook for 15 minutes until the water is absorbed.
4. Step 4: In a large bowl, combine the cooked quinoa, 100g of black beans, 50g of corn, 50g of chopped bell pepper, 50g of cherry tomatoes, and 50g of chopped cucumber.
5. Step 5: In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lime juice, and a pinch of salt and pepper.
6. Step 6: Pour the dressing over the salad and toss to combine.
7. Step 7: Serve immediately or chill for later.

Stuffed Bell Peppers

Calories: 845

Ingredients:

• Bell peppers 2
• Quinoa 100g (cooked)
• Black beans 100g
• Corn 100g
• Diced tomatoes 50g
• Shredded cheese 50g

Cooking Steps:

1. Step 1: Preheat your 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 100g of cooked quinoa, 100g of black beans, 100g of corn, 50g of diced tomatoes, and 50g of shredded cheese.
4. Step 4: Stuff the mixture into the bell peppers.
5. Step 5: Place the stuffed peppers upright in a baking dish.
6. Step 6: Cover the dish with foil and bake for 20 minutes.
7. Step 7: Remove the foil and bake for an additional 5 minutes to lightly brown the tops.
8. Step 8: Serve warm.

Smoothie Bowl with Strawberries, Blueberries, and Granola

Calories: 528

Ingredients:

• Strawberries 100g
• Blueberries 100g
• Granola 50g
• Strawberries (sliced) 25g
• Blueberries (additional) 25g

Cooking Steps:

1. Step 1: Blend 200g of mixed strawberries and blueberries until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with 50g of granola, and additional sliced strawberries and blueberries.

Veggie Hummus Wrap

Calories: 635

Ingredients:

• Hummus 100g
• Whole Wheat Tortilla 1 large
• Cucumber 50g
• Shredded Carrot 50g
• Bell Pepper 50g
• Mixed Greens 50g

Cooking Steps:

1. Step 1: Spread 100g of hummus evenly on a whole wheat tortilla.
2. Step 2: Layer the tortilla with 50g of sliced cucumbers, 50g of shredded carrots, and 50g of bell peppers.
3. Step 3: Top with 50g of mixed greens and roll the tortilla tightly.
4. Step 4: Cut the wrap in half and serve.

Lentil Soup

Calories: 846

Ingredients:

• Lentils 100g
• Olive Oil 10ml
• Onion 50g
• Carrot 50g
• Celery 50g
• Vegetable Broth 500ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse 100g of lentils under cold water.
2. Step 2: In a pot, heat 10ml of olive oil and sauté 50g of diced onions, 50g of diced carrots, and 50g of diced celery until soft.
3. Step 3: Add the lentils and 500ml of vegetable broth to the pot. Bring to a boil.
4. Step 4: Reduce the heat and simmer for 20 minutes or until the lentils are tender.
5. Step 5: Season with salt and pepper to taste, and serve hot.

Overnight Oats with Almonds and Berries

Calories: 529

Ingredients:

• Rolled oats 50g
• Almond milk 150ml
• Fresh berries 30g
• Chopped almonds 20g
• Honey 1 tsp

Cooking Steps:

1. Step 1: In a mason jar or airtight container, add 50g rolled oats.
2. Step 2: Pour 150ml almond milk over the oats.
3. Step 3: Add 30g fresh berries (e.g., blueberries, strawberries).
4. Step 4: Top with 20g chopped almonds and 1 tsp honey for sweetness.
5. Step 5: Stir gently, seal the container, and refrigerate overnight.

Caprese Salad

Calories: 635

Ingredients:

• Fresh mozzarella 150g
• Fresh tomatoes 100g
• Olive oil 1 tbsp
• Balsamic vinegar 1 tbsp
• Fresh basil leaves 10g
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Slice 150g fresh mozzarella into even rounds.
2. Step 2: Slice 100g fresh tomatoes into rounds.
3. Step 3: Layer mozzarella and tomato slices alternately on a plate.
4. Step 4: Drizzle 1 tbsp olive oil and 1 tbsp balsamic vinegar over the salad.
5. Step 5: Sprinkle with 10g fresh basil leaves and season with salt and pepper to taste.

Vegetarian Stir-fry with Tofu

Calories: 950

Ingredients:

• Firm tofu 200g
• Vegetable oil 1 tbsp
• Onion 1, chopped
• Bell pepper 1, sliced
• Broccoli florets 100g
• Snap peas 50g
• Soy sauce 2 tbsp
• Hoisin sauce 1 tbsp
• Sesame oil 1 tsp

Cooking Steps:

1. Step 1: Drain and cut 200g firm tofu into cubes.
2. Step 2: In a large skillet, heat 1 tbsp vegetable oil over medium-high heat.
3. Step 3: Add tofu cubes to the skillet and cook until golden brown, about 5 minutes. Remove and set aside.
4. Step 4: In the same skillet, add 1 chopped onion and 1 sliced bell pepper. Stir-fry for 4 minutes.
5. Step 5: Add 100g broccoli florets and 50g snap peas. Stir-fry for another 3-4 minutes.
6. Step 6: In a bowl, mix 2 tbsp soy sauce, 1 tbsp hoisin sauce, and 1 tsp sesame oil. Pour over the vegetables.
7. Step 7: Add the tofu back to the skillet and toss everything together, cooking for another 2 minutes.

Avocado Toast with Cherry Tomatoes

Calories: 545

Ingredients:

• Whole grain bread 2 slices (100g)
• Avocado 1 medium (150g)
• Cherry tomatoes 100g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread until golden brown.
2. Step 2: Meanwhile, wash one avocado, cut it in half, remove the pit, and scoop out the flesh into a bowl.
3. Step 3: Mash the avocado with a fork until smooth. Add a pinch of salt and a pinch of pepper.
4. Step 4: Spread the mashed avocado evenly over the toasted bread slices.
5. Step 5: Wash and cut 100g of cherry tomatoes in half and arrange them on top of the avocado toast.

Chickpea Salad

Calories: 634

Ingredients:

• Canned chickpeas 240g
• Cucumber 100g
• Cherry tomatoes 100g
• Red onion 50g
• Bell pepper 50g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse and drain one can (240g) of chickpeas.
2. Step 2: In a large bowl, mix the chickpeas with 100g of diced cucumber, 100g of diced cherry tomatoes, 50g of chopped red onion, and 50g of chopped bell pepper.
3. Step 3: Prepare the dressing by mixing 2 tablespoons of olive oil, 1 tablespoon of lemon juice, a pinch of salt, and pepper to taste.
4. Step 4: Pour the dressing over the chickpea mixture and toss to combine.

Vegetable Curry with Rice

Calories: 935

Ingredients:

• Rice 100g
• Olive oil 1 tablespoon
• Onion 100g
• Garlic 1 clove
• Mixed vegetables 200g
• Canned coconut milk 100g
• Canned tomatoes 100g
• Curry powder 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook 100g of rice according to package instructions.
2. Step 2: In a large pan, heat 1 tablespoon of olive oil over medium heat.
3. Step 3: Add 100g of diced onion and sauté until translucent.
4. Step 4: Add 1 minced garlic clove and sauté for another minute.
5. Step 5: Add 200g of mixed vegetables (e.g., carrots, peas, bell peppers) and cook for 5-7 minutes until tender.
6. Step 6: Stir in 100g of canned coconut milk and 100g of canned tomatoes. Bring to a simmer.
7. Step 7: Add 1 tablespoon of curry powder, a pinch of salt, and pepper to taste.
8. Step 8: Simmer for 10 minutes, stirring occasionally.
9. Step 9: Serve the vegetable curry over cooked rice.

Apple Cinnamon Oatmeal

Calories: 529

Ingredients:

• Rolled oats 1/2 cup (40g)
• Cinnamon 1/2 teaspoon
• Honey 1 tablespoon
• Apple 1 medium (150g)

Cooking Steps:

1. Step 1: In a saucepan, bring 1 cup of water to a boil.
2. Step 2: Add 1/2 cup rolled oats to the boiling water, reduce heat to low, and simmer for about 5 minutes until thickened.
3. Step 3: Stir in 1/2 teaspoon of ground cinnamon and 1 tablespoon honey.
4. Step 4: Remove from heat and let cool slightly.
5. Step 5: Top with 1 medium apple, chopped.

Grilled Vegetable Panini

Calories: 635

Ingredients:

• Eggplant 1/2 medium (100g)
• Zucchini 1/2 medium (100g)
• Olive oil 1 tablespoon
• Whole-grain bread 2 slices (60g)
• Pesto 1 tablespoon
• Mozzarella cheese 1/4 cup (30g)

Cooking Steps:

1. Step 1: Preheat a grill pan or skillet over medium heat.
2. Step 2: Brush 1/2 medium eggplant and 1/2 medium zucchini (both sliced) with olive oil.
3. Step 3: Grill the vegetable slices for about 5 minutes on each side until tender.
4. Step 4: Slice whole-grain bread (60g) and spread 1 tablespoon of pesto on one side.
5. Step 5: Assemble the panini by layering grilled vegetables and 1/4 cup mozzarella cheese inside the bread slices.
6. Step 6: Toast the assembled sandwich on the grill pan for about 2-3 minutes per side until golden and crispy.

Mushroom Risotto

Calories: 950

Ingredients:

• Olive oil 1 tablespoon
• Onion 1/2 cup, finely chopped (60g)
• Garlic 2 cloves, minced
• Arborio rice 1 cup (200g)
• Mushrooms 1 cup, chopped (100g)
• White wine 1/2 cup (optional)
• Vegetable broth 2 cups (480ml)
• Parmesan cheese 1/4 cup (25g)

Cooking Steps:

1. Step 1: In a large pan, heat 1 tablespoon olive oil over medium heat.
2. Step 2: Add 1/2 cup finely chopped onion and 2 minced garlic cloves, cook until translucent.
3. Step 3: Add 1 cup Arborio rice and stir for about 1-2 minutes.
4. Step 4: Add 1 cup chopped mushrooms and stir to combine.
5. Step 5: Pour in 1/2 cup white wine (optional), cook until absorbed.
6. Step 6: Gradually add 2 cups vegetable broth, one ladle at a time, stirring continually until absorbed.
7. Step 7: Once the rice is cooked and creamy, stir in 1/4 cup grated Parmesan cheese.

Peanut Butter Toast with Sliced Apple

Calories: 540

Ingredients:

• Whole-grain bread 2 slices
• Peanut butter 2 tablespoons
• Apple 1 medium

Cooking Steps:

1. Step 1: Toast 2 slices of whole-grain bread.
2. Step 2: Spread 2 tablespoons of peanut butter evenly on the toast.
3. Step 3: Thinly slice 1 medium apple, removing the core.
4. Step 4: Arrange the apple slices on top of the peanut butter.

Pasta Primavera

Calories: 707

Ingredients:

• Penne pasta 100g
• Olive oil 2 tablespoons
• Bell pepper 1
• Zucchini 1
• Cherry tomatoes 1/2 cup
• Italian seasoning 1 teaspoon
• Parmesan cheese Optional

Cooking Steps:

1. Step 1: Cook 100g of penne pasta according to the 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 1 chopped bell pepper, 1 chopped zucchini, and 1/2 cup of cherry tomatoes to the pan. Cook for 5-7 minutes until the vegetables are tender.
4. Step 4: Add the cooked pasta to the pan and toss to combine.
5. Step 5: Season with salt, pepper, and 1 teaspoon of Italian seasoning.
6. Step 6: Serve with a sprinkle of grated Parmesan cheese if desired.

Eggplant Parmesan

Calories: 867

Ingredients:

• Eggplant 1 medium
• Eggs 2
• Breadcrumbs 1 cup
• Parmesan cheese 1/2 cup grated
• Marinara sauce 1 cup
• Mozzarella cheese 1 cup shredded

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Slice 1 medium eggplant into 1/2-inch thick rounds.
3. Step 3: In a small bowl, beat 2 eggs. In another bowl, mix 1 cup of breadcrumbs with 1/2 cup of grated Parmesan cheese.
4. Step 4: Dip each eggplant slice into the beaten eggs, then coat with the breadcrumb mixture.
5. Step 5: Place the coated eggplant slices on a baking sheet and bake for 20 minutes, flipping halfway through.
6. Step 6: While the eggplant is baking, heat 1 cup of marinara sauce in a small saucepan.
7. Step 7: Once the eggplant is done, layer slices in a baking dish, pour the marinara sauce over them, and top with 1 cup of shredded mozzarella cheese.
8. Step 8: Bake for an additional 5 minutes or until the cheese is melted and bubbly.

Berry Smoothie

Calories: 530

Ingredients:

• Mixed Berries 150g
• Unsweetened Almond Milk 200ml
• Greek Yogurt 50g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Gather your ingredients - mixed berries, unsweetened almond milk, Greek yogurt, honey.
2. Step 2: Place 150g of mixed berries, 200ml of unsweetened almond milk, 50g of Greek yogurt, and 1 tablespoon of honey into a blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and enjoy.

Classic Caesar Salad

Calories: 740

Ingredients:

• Romaine Lettuce 200g
• Caesar Dressing 100g
• Parmesan Cheese 50g
• Croutons 50g

Cooking Steps:

1. Step 1: Gather your ingredients - romaine lettuce, Caesar dressing, Parmesan cheese, croutons.
2. Step 2: Wash and chop 200g of romaine lettuce.
3. Step 3: Place lettuce in a large bowl and add 100g of Caesar dressing.
4. Step 4: Sprinkle 50g of Parmesan cheese and 50g of croutons over the salad.
5. Step 5: Toss all ingredients together and serve.

Vegetarian Chili

Calories: 880

Ingredients:

• Canned Beans 400g
• Diced Tomatoes 300g
• Onion 1, diced
• Bell Pepper 1, diced
• Chili Powder 20g

Cooking Steps:

1. Step 1: Gather your ingredients - canned beans, diced tomatoes, onions, bell peppers, chili powder.
2. Step 2: Dice 1 onion and 1 bell pepper.
3. Step 3: In a pot, sauté the onion and bell pepper until soft.
4. Step 4: Add 400g of canned beans and 300g of diced tomatoes to the pot.
5. Step 5: Stir in 20g of chili powder and let it simmer for 5 minutes.
6. Step 6: Serve hot.