Kickstart Your Culinary Journey: The Ultimate Mediterranean Wellness Week Meal Plan for Beginners

Avocado Toast

Calories: 578

Ingredients:

• Whole wheat bread 2 slices
• Avocado 1 medium
• Salt A pinch
• Black pepper A pinch

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
3. Step 3: Mash the avocado with a fork until smooth. Add salt and pepper to taste.
4. Step 4: Spread the mashed avocado evenly over the toasted bread.

Italian Garbanzo Bean Salad

Calories: 693

Ingredients:

• Garbanzo beans 1 can (400g)
• Cherry tomatoes 1 cup
• Cucumber 1 small
• Red onion 1/4 cup
• Fresh basil 1/4 cup
• Olive oil 2 tablespoons
• Lemon juice 2 tablespoons
• Salt 1/2 teaspoon
• Black pepper 1/4 teaspoon

Cooking Steps:

1. Step 1: Rinse and drain the garbanzo beans.
2. Step 2: In a large bowl, combine garbanzo beans, halved cherry tomatoes, diced cucumber, diced red onion, and chopped fresh basil.
3. Step 3: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Step 4: Pour the dressing over the salad and toss to combine.

Spaghetti Aglio e Olio

Calories: 1043

Ingredients:

• Spaghetti 200g
• Olive oil 1/4 cup
• Garlic 4 cloves
• Red pepper flakes 1/2 teaspoon
• Salt 1/2 teaspoon
• Black pepper 1/4 teaspoon
• Fresh parsley 1/4 cup

Cooking Steps:

1. Step 1: Bring a large pot of salted water to a boil. Cook the spaghetti according to package instructions. Reserve 1/2 cup of pasta water and drain the rest.
2. Step 2: In a large skillet, heat the olive oil over medium heat. Add the garlic and red pepper flakes, and sauté until the garlic is golden brown.
3. Step 3: Add the cooked spaghetti to the skillet and toss to combine. Add reserved pasta water as needed to create a silky sauce.
4. Step 4: Season with salt and pepper to taste. Serve immediately garnished with chopped parsley.

Fruit and Nut Oatmeal

Calories: 578

Ingredients:

• Rolled oats 1 cup
• Mixed dried fruits 1/2 cup
• Chopped nuts 1/4 cup
• Honey or maple syrup 1 tablespoon
• Cinnamon pinch
• Water or milk alternative 2 cups

Cooking Steps:

1. Step 1: Boil 2 cups of water or milk alternative in a pot.
2. Step 2: Add 1 cup of rolled oats and reduce heat to simmer.
3. Step 3: Cook the oats, stirring occasionally, until they are soft and the liquid is absorbed, about 5 minutes.
4. Step 4: Add 1/2 cup of mixed dried fruits (such as raisins, apricots, and cranberries) and 1/4 cup of chopped nuts (such as almonds and walnuts).
5. Step 5: Stir in 1 tablespoon of honey or maple syrup and a pinch of cinnamon.
6. Step 6: Serve immediately, topped with a dollop of almond or soy yogurt if desired.

Tomato Basil Soup

Calories: 694

Ingredients:

• Olive oil 2 tablespoons
• Onion 1
• Garlic cloves 2
• Chopped tomatoes 4 cups
• Vegetable broth 2 cups
• Fresh basil 1/2 cup
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a large pot over medium heat.
2. Step 2: Add 1 chopped onion and 2 minced garlic cloves, and cook until softened, about 5 minutes.
3. Step 3: Add 4 cups of chopped tomatoes (fresh or canned), 2 cups of vegetable broth, and 1/2 cup of chopped fresh basil.
4. Step 4: Bring to a boil, then reduce heat and simmer for about 15 minutes.
5. Step 5: Use an immersion blender to purée soup until smooth, or transfer to a blender in batches.
6. Step 6: Season with salt and pepper to taste, and serve hot.

Stuffed Bell Peppers

Calories: 1040

Ingredients:

• Bell peppers 4
• Cooked quinoa 2 cups
• Black beans 1 cup
• Corn kernels 1 cup
• Chopped tomatoes 1 cup
• Onion 1/2 cup
• Olive oil 2 tablespoons
• Fresh cilantro to garnish

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 and membranes.
3. Step 3: In a large bowl, combine 2 cups of cooked quinoa, 1 cup of drained and rinsed black beans, 1 cup of corn kernels, 1 cup of chopped tomatoes, and 1/2 cup of finely chopped onions.
4. Step 4: Stuff the bell peppers with the quinoa mixture and place in a baking dish.
5. Step 5: Drizzle peppers with 2 tablespoons of olive oil and bake in the preheated oven for 25-30 minutes, until the peppers are tender.
6. Step 6: Garnish with chopped fresh cilantro and serve warm.

Smoothie Bowl

Calories: 600

Ingredients:

• Strawberries 200g
• Mango 100g
• Almond milk 200ml
• Granola 50g
• Chia seeds 20g
• Assorted berries (raspberries, blueberries) 130 calories worth

Cooking Steps:

1. Step 1: Blend 200g strawberries (70 calories) and 100g mango (60 calories) with 200ml almond milk (40 calories).
2. Step 2: Pour the mixture into a bowl.
3. Step 3: Top with 50g granola (200 calories), 20g chia seeds (100 calories), and assorted berries (e.g., raspberries, blueberries) totaling 130 calories.

Caprese Salad

Calories: 700

Ingredients:

• Tomatoes 200g
• Fresh basil leaves 100g
• Mozzarella alternative 200g
• Olive oil 50ml
• Balsamic vinegar To taste

Cooking Steps:

1. Step 1: Slice 200 grams of tomatoes (40 calories).
2. Step 2: Mix sliced tomatoes with 100 grams of fresh basil leaves (7 calories).
3. Step 3: Add 200 grams of buffalo mozzarella cheese (100 calories).
4. Step 4: Drizzle with 50 milliliters of olive oil (400 calories) and add balsamic vinegar to taste.

Mushroom Risotto

Calories: 900

Ingredients:

• Mushrooms 200g
• Olive oil 1 tbsp
• Arborio rice 200g
• Vegetable broth 600ml
• Nutritional yeast 100g
• Salt and pepper To taste
• Fresh herbs To taste

Cooking Steps:

1. Step 1: Sauté 200g mushrooms (50 calories) in 1 tbsp olive oil (100 calories) until golden.
2. Step 2: Add 200g arborio rice (220 calories) and toast for 2 minutes.
3. Step 3: Gradually add 600ml vegetable broth (40 calories) in increments, stirring continuously until the rice is cooked.
4. Step 4: Stir in 100g nutritional yeast (150 calories) for a creamy texture and season with salt and pepper.
5. Step 5: Garnish with fresh herbs of choice.

Chia Seed Pudding

Calories: 578

Ingredients:

• chia seeds 60g
• unsweetened almond milk 480ml
• maple syrup 1 tablespoon
• vanilla extract 1 teaspoon
• mixed berries 100g

Cooking Steps:

1. Step 1: In a medium bowl, combine 60g of chia seeds with 480ml of unsweetened almond milk.
2. Step 2: Stir in 1 tablespoon of maple syrup and 1 teaspoon of vanilla extract.
3. Step 3: Mix well and let sit for 10 minutes, stirring occasionally to prevent clumping.
4. Step 4: Once thickened, refrigerate for at least 2 hours or overnight.
5. Step 5: Before serving, top with 100g of mixed berries.

Vegetarian Minestrone Soup

Calories: 694

Ingredients:

• olive oil 2 tablespoons
• onion 1, chopped
• garlic cloves 2, minced
• carrots 2, chopped
• celery stalks 2, chopped
• diced tomatoes 1 can (400g)
• cannellini beans 1 can (400g), drained and rinsed
• vegetable broth 1 liter
• pasta 100g
• fresh basil handful, chopped

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a large pot over medium heat.
2. Step 2: Add 1 chopped onion and 2 minced garlic cloves, and sauté until softened.
3. Step 3: Add 2 chopped carrots and 2 chopped celery stalks, and cook for 5 minutes.
4. Step 4: Stir in 1 can (400g) of diced tomatoes and 1 can (400g) of cannellini beans, drained and rinsed.
5. Step 5: Pour in 1 liter of vegetable broth and bring to a boil.
6. Step 6: Add 100g of pasta (any variety) and cook until al dente, about 10 minutes.
7. Step 7: Season with salt, pepper, and a handful of chopped fresh basil before serving.

Pasta Primavera

Calories: 963

Ingredients:

• pasta 200g
• olive oil 2 tablespoons
• bell pepper 1, chopped
• zucchini 1, chopped
• cherry tomatoes 1 cup, halved
• lemon juice 1 tablespoon
• fresh parsley 1/4 cup, chopped

Cooking Steps:

1. Step 1: Cook 200g of pasta according to package instructions, then drain and set aside.
2. Step 2: Heat 2 tablespoons of olive oil in a large skillet over medium heat.
3. Step 3: Add 1 chopped bell pepper, 1 chopped zucchini, and 1 cup of cherry tomatoes, halved.
4. Step 4: Cook for 5-7 minutes until vegetables are tender.
5. Step 5: Add the cooked pasta to the skillet and toss to combine.
6. Step 6: Season with salt, pepper, and 1 tablespoon of lemon juice.
7. Step 7: Sprinkle with 1/4 cup of chopped fresh parsley before serving.

Berry Yogurt Parfait

Calories: 578

Ingredients:

• Greek yogurt (dairy-free) 200g
• Mixed berries (blueberries, strawberries, raspberries) 50g
• Granola (gluten-free) 50g

Cooking Steps:

1. Step 1: Wash the berries thoroughly and set aside.
2. Step 2: In a glass or bowl, layer the yogurt and berries, starting with a layer of yogurt.
3. Step 3: Top with granola and a drizzle of honey if desired.
4. Step 4: Repeat the layers until all ingredients are used up or the glass is full.

Greek Salad

Calories: 694

Ingredients:

• Cucumber 100g
• Tomatoes 80g
• Red onion 30g
• Olives 30g
• Chickpeas 50g
• Olive oil 15ml
• Lemon juice 10ml
• Dried oregano 5g
• Salt and pepper to taste
• Feta cheese (dairy-free) 30g

Cooking Steps:

1. Step 1: Chop the cucumber, tomatoes, and red onion into bite-sized pieces.
2. Step 2: Place the chopped vegetables into a large bowl.
3. Step 3: Add the olives and chickpeas.
4. Step 4: In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
5. Step 5: Pour the dressing over the salad and toss to combine.
6. Step 6: Top with crumbled feta cheese (optional, use dairy-free if needed).

Ratatouille

Calories: 1040

Ingredients:

• Eggplant 100g
• Zucchini 100g
• Yellow squash 100g
• Tomatoes 60g
• Olive oil 30ml
• Garlic 10g
• Onion 50g
• Salt and pepper to taste
• Fresh basil 5g

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Thinly slice the eggplant, zucchini, yellow squash, and tomatoes.
3. Step 3: In a pan, heat the olive oil and sauté the minced garlic and chopped onion until golden brown.
4. Step 4: Add the sliced vegetables to the pan and cook until tender, about 10 minutes.
5. Step 5: Transfer the mixture to a baking dish and bake for 10 minutes, or until the vegetables are completely tender.
6. Step 6: Season with salt, pepper, and chopped fresh basil before serving.

Apple Cinnamon Pancakes

Calories: 600

Ingredients:

• Gluten-free pancake mix 1 cup
• Sugar 1 tablespoon
• Baking powder 1 teaspoon
• Salt pinch
• Almond milk 1 cup
• Egg 1
• Vanilla extract 1 teaspoon
• Apple 1/2 cup grated
• Cinnamon 1/2 teaspoon
• Maple syrup drizzle

Cooking Steps:

1. Step 1: In a bowl, mix 1 cup of gluten-free pancake mix, 1 tablespoon of sugar, 1 teaspoon of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk together 1 cup of almond milk, 1 egg, and 1 teaspoon of vanilla extract.
3. Step 3: Combine the wet ingredients with the dry ingredients and whisk until smooth.
4. Step 4: Fold in 1/2 cup grated apple and 1/2 teaspoon of cinnamon.
5. Step 5: Heat a non-stick pan over medium heat and lightly grease with cooking spray.
6. Step 6: Pour 1/4 cup of batter onto the pan, cook until bubbles form on the surface, then flip and cook until golden brown.
7. Step 7: Serve with a drizzle of maple syrup and a sprinkle of cinnamon.

Quinoa Tabbouleh

Calories: 700

Ingredients:

• Quinoa 1 cup
• Parsley 1 cup chopped
• Mint 1/2 cup chopped
• Tomatoes 1 cup chopped
• Cucumber 1/2 cup chopped
• Red onion 1/4 cup chopped
• Lemon 1
• Olive oil 3 tablespoons
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook 1 cup quinoa according to package instructions and let it cool.
2. Step 2: In a large bowl, combine the cooked quinoa, 1 cup chopped parsley, 1/2 cup chopped mint, 1 cup chopped tomatoes, 1/2 cup chopped cucumber, and 1/4 cup chopped red onion.
3. Step 3: In a small bowl, whisk together the juice of 1 lemon, 3 tablespoons olive oil, salt, and pepper to taste.
4. Step 4: Pour the dressing over the quinoa mixture and toss to combine.
5. Step 5: Serve immediately or refrigerate to allow flavors to meld.

Eggplant Parmesan

Calories: 850

Ingredients:

• Eggplant 1 large
• Eggs 2
• Gluten-free breadcrumbs 1 cup
• Parmesan cheese (dairy-free) 1/2 cup grated
• Italian seasoning 1 teaspoon
• Marinara sauce 2 cups
• Mozzarella cheese (dairy-free) 1 cup shredded

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Slice 1 large eggplant into 1/4-inch thick rounds.
3. Step 3: In a shallow bowl, beat 2 eggs.
4. Step 4: In another shallow bowl, mix 1 cup of gluten-free breadcrumbs with 1/2 cup grated Parmesan cheese and 1 teaspoon of Italian seasoning.
5. Step 5: Dip each eggplant slice into the egg mixture, then coat with the breadcrumb mixture.
6. Step 6: Place the breaded eggplant slices on a baking sheet and bake for 20 minutes, flipping halfway through, until golden brown.
7. Step 7: Pour 1 cup of marinara sauce onto the bottom of a baking dish.
8. Step 8: Arrange the baked eggplant slices in the dish, top with another 1 cup of marinara sauce and 1 cup of shredded mozzarella cheese (dairy-free).
9. Step 9: Bake in the preheated oven for an additional 10 minutes, until the cheese is melted and bubbly.
10. Step 10: Let cool slightly before serving.

Peanut Butter Apple Smoothie

Calories: 578

Ingredients:

• Apple 1 medium (100g)
• Peanut Butter 2 tablespoons (30g)
• Almond Milk 1 cup (240ml)
• Honey 1 teaspoon (7g)

Cooking Steps:

1. Step 1: Slice an apple (remove core and seeds).
2. Step 2: Add sliced apple, 2 tablespoons of peanut butter, 1 cup almond milk, and 1 teaspoon honey to the blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and serve immediately.

Couscous Salad

Calories: 693

Ingredients:

• Couscous 1 cup (185g cooked)
• Cherry Tomatoes 1 cup (150g)
• Cucumber 1 medium (50g)
• Red Bell Pepper 1 medium (120g)
• Olive Oil 2 tablespoons (27g)
• Lemon Juice 1 tablespoon (15g)
• Salt To taste

Cooking Steps:

1. Step 1: Cook 1 cup of couscous according to package instructions.
2. Step 2: Chop 1 cup of cherry tomatoes, 1 cucumber, and 1 red bell pepper.
3. Step 3: Mix cooked couscous, chopped vegetables, 2 tablespoons olive oil, 1 tablespoon lemon juice, and salt to taste.
4. Step 4: Serve immediately or chill for later.

Zucchini Noodles with Pesto

Calories: 1052

Ingredients:

• Zucchini 3 medium (600g)
• Olive Oil 1 tablespoon (14g)
• Pesto 1/2 cup (125g)
• Fresh Basil Optional for garnish

Cooking Steps:

1. Step 1: Spiralize 3 medium zucchinis.
2. Step 2: Heat 1 tablespoon olive oil in a pan over medium heat.
3. Step 3: Add spiralized zucchini and sauté for 5 minutes.
4. Step 4: Stir in 1/2 cup of pesto and cook for an additional 2-3 minutes.
5. Step 5: Serve immediately and garnish with fresh basil if available.