Vital Eats Week: A 7-Day Mediterranean Meal Plan for Beginners to Delight in Nutritious Flavor While Losing Weight

Greek Yogurt Parfait with Berries

Calories: 386

Ingredients:

• Greek yogurt 200g
• Fresh berries (strawberries, blueberries) 50g

Cooking Steps:

1. Step 1: Take 200 grams of Greek yogurt and place it in a serving bowl.
2. Step 2: Slice 50 grams of fresh berries such as strawberries and blueberries.
3. Step 3: Layer the sliced berries on top of the Greek yogurt.
4. Step 4: Optionally, add a sprinkle of granola if desired, ensuring calorie count stays within limit.

Vegetarian Caprese Sandwich

Calories: 450

Ingredients:

• Whole wheat bread 2 slices
• Fresh mozzarella cheese 100g
• Tomatoes 50g
• Basil leaves a few leaves
• Olive oil 1 tsp
• Balsamic vinegar 1 tsp

Cooking Steps:

1. Step 1: Take two slices of whole wheat bread and toast them lightly if desired.
2. Step 2: Slice 100 grams of fresh mozzarella cheese and 50 grams of tomatoes.
3. Step 3: Arrange the mozzarella slices and tomato slices between the bread.
4. Step 4: Add fresh basil leaves and drizzle with olive oil and balsamic vinegar.

Mushroom Risotto

Calories: 445

Ingredients:

• Olive oil 1 tbsp
• Chopped mushrooms 150g
• Arborio rice 150g
• Vegetable broth 300ml
• Parmesan cheese 20g

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a pan and add 150 grams of chopped mushrooms.
2. Step 2: Saute the mushrooms until golden brown.
3. Step 3: Add 150 grams of Arborio rice and stir for a few minutes.
4. Step 4: Gradually add vegetable broth, stirring constantly until the rice is cooked and creamy.
5. Step 5: Season with salt, pepper, and Parmesan cheese to taste.

Banana Smoothie with Almond Butter

Calories: 320

Ingredients:

• Banana 100g
• Almond Milk 150ml
• Almond Butter 30g
• Honey 10g

Cooking Steps:

1. Step 1: Peel and slice the banana.
2. Step 2: Add the banana slices, almond milk, almond butter, and honey to a blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and serve immediately.

Quinoa and Black Bean Salad

Calories: 450

Ingredients:

• Quinoa 80g
• Black Beans 120g
• Cherry Tomatoes 50g
• Cucumber 50g
• Green Bell Pepper 50g
• Olive Oil 10ml
• Lime Juice 10ml

Cooking Steps:

1. Step 1: Rinse the quinoa under cold water.
2. Step 2: Cook the quinoa according to package instructions.
3. Step 3: In a bowl, combine cooked quinoa, black beans, cherry tomatoes, cucumber, and green bell pepper.
4. Step 4: Drizzle with olive oil and lime juice.
5. Step 5: Toss the salad gently and serve.

Eggplant Parmesan

Calories: 490

Ingredients:

• Eggplant 200g
• Marinara Sauce 100g
• Parmesan Cheese 30g
• Breadcrumbs 50g
• Mozzarella Cheese 70g

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Slice the eggplant and sprinkle with salt, let sit for 10 minutes.
3. Step 3: Rinse and pat dry the eggplant slices.
4. Step 4: Coat the slices with breadcrumbs mixed with grated Parmesan cheese.
5. Step 5: Place in a baking dish and top with marinara sauce and mozzarella cheese.
6. Step 6: Bake for 20 minutes or until the cheese is bubbly.

Avocado Toast with Tomato

Calories: 320

Ingredients:

• Whole-grain bread 2 slices
• Avocado 1 medium
• Tomato 1 medium
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Slice whole-grain bread and toast until golden brown.
2. Step 2: In a bowl, mash the avocado and season with salt and pepper.
3. Step 3: Spread avocado mixture on toasted bread.
4. Step 4: Slice tomatoes and place on top of the avocado.
5. Step 5: Sprinkle with a pinch of salt and pepper before serving.

Lentil Soup

Calories: 451

Ingredients:

• Green lentils 100g
• Olive oil 1 tbsp
• Onion 1 medium
• Carrot 1 large
• Celery stalk 1
• Garlic 2 cloves
• Vegetable broth 750ml
• Salt to taste
• Pepper to taste
• Parsley for garnish

Cooking Steps:

1. Step 1: Rinse the lentils under cold water.
2. Step 2: In a large pot, heat a tablespoon of olive oil and sauté chopped onions until translucent.
3. Step 3: Add diced carrots, celery, and minced garlic, and cook until softened.
4. Step 4: Add lentils, vegetable broth, salt, and pepper. Bring to a boil.
5. Step 5: Reduce heat and simmer until lentils are tender.
6. Step 6: Garnish with parsley before serving.

Vegetable Stir-Fry with Tofu

Calories: 536

Ingredients:

• Firm tofu 200g
• Olive oil 2 tbsp
• Bell pepper 1 large
• Broccoli 150g
• Snap peas 100g
• Soy sauce 2 tbsp
• Sesame seeds 1 tsp

Cooking Steps:

1. Step 1: Press the tofu to remove excess water and cut into cubes.
2. Step 2: Heat olive oil in a pan and sauté diced tofu until golden brown.
3. Step 3: Remove tofu and add sliced bell peppers, broccoli florets, and snap peas to the pan.
4. Step 4: Cook until the vegetables are tender-crisp.
5. Step 5: Return tofu to the pan and add soy sauce, stirring well.
6. Step 6: Serve hot, garnished with sesame seeds.

Oatmeal with Fresh Fruits

Calories: 320

Ingredients:

• Rolled oats 80g
• Water 200ml
• Banana 100g
• Fresh berries (strawberries/blueberries) 100g
• Honey or maple syrup 1 tsp (optional)

Cooking Steps:

1. Step 1: Boil 200ml of water in a small pot.
2. Step 2: Add 80g of rolled oats and a pinch of salt. Stir occasionally until the oats are cooked and the water has absorbed, about 5 minutes.
3. Step 3: Top the oatmeal with 1 sliced banana (100g) and a handful of fresh berries like strawberries or blueberries (100g).
4. Step 4: Add a teaspoon of honey or maple syrup for sweetness if desired.

Mozzarella and Tomato Salad

Calories: 420

Ingredients:

• Tomatoes 200g
• Mozzarella cheese 125g
• Mixed greens or spinach 50g
• Extra virgin olive oil 1 tbsp
• Balsamic vinegar 1 tbsp
• Fresh basil To taste
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Slice 2 medium tomatoes (200g) and 1 ball of mozzarella cheese (125g). Arrange on a plate.
2. Step 2: Add 50g of mixed greens or spinach to the plate.
3. Step 3: Drizzle with 1 tablespoon of extra virgin olive oil and a tablespoon of balsamic vinegar.
4. Step 4: Sprinkle with fresh basil leaves, salt, and pepper to taste.

Spinach and Ricotta Stuffed Shells

Calories: 515

Ingredients:

• Large pasta shells 12 shells
• Ricotta cheese 150g
• Cooked spinach 200g
• Tomato sauce 200g
• Grated Parmesan cheese 50g

Cooking Steps:

1. Step 1: Preheat oven to 180°C (350°F).
2. Step 2: Cook 12 large pasta shells according to package instructions. Drain and set aside.
3. Step 3: In a bowl, mix 150g ricotta cheese with 200g of cooked spinach.
4. Step 4: Stuff the cooked shells with the ricotta and spinach mixture and place in a baking dish.
5. Step 5: Pour 200g of tomato sauce over the stuffed shells.
6. Step 6: Sprinkle 50g of grated Parmesan cheese on top.
7. Step 7: Bake for 15 minutes, until the cheese is melted and bubbly.

Mixed Berry Smoothie

Calories: 320

Ingredients:

• Mixed berries 100g
• Banana 1
• Almond milk 200ml
• Greek yogurt 2 tablespoons

Cooking Steps:

1. Step 1: In a blender, combine 100g of mixed berries, 1 banana, 200ml of almond milk, and 2 tablespoons of Greek yogurt.
2. Step 2: Blend all ingredients until smooth.
3. Step 3: Pour into a glass and enjoy immediately.

Vegetable Wrap with Hummus

Calories: 410

Ingredients:

• Whole wheat tortilla 1
• Hummus 3 tablespoons
• Spinach leaves 50g
• Bell peppers 50g
• Carrots 50g
• Cucumber 1

Cooking Steps:

1. Step 1: Spread 3 tablespoons of hummus evenly across a whole wheat tortilla.
2. Step 2: Layer 50g of spinach leaves, 50g of sliced bell peppers, and 50g of shredded carrots.
3. Step 3: Roll the tortilla tightly and slice it in half.
4. Step 4: Serve with a side of 1 sliced cucumber.

Pasta Primavera

Calories: 520

Ingredients:

• Gluten-free pasta 150g
• Olive oil 1 tablespoon
• Cherry tomatoes 100g
• Zucchini 50g
• Broccoli florets 50g
• Pesto sauce 2 tablespoons

Cooking Steps:

1. Step 1: Cook 150g of gluten-free 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 100g of cherry tomatoes, 50g of zucchini slices, and 50g of broccoli florets. Cook until tender.
4. Step 4: Add the pasta to the pan along with 2 tablespoons of pesto sauce. Stir to combine.
5. Step 5: Season with salt and pepper to taste. Serve hot.

Cottage Cheese with Pineapple

Calories: 320

Ingredients:

• Low-fat Cottage Cheese 200g
• Fresh Pineapple 100g

Cooking Steps:

1. Step 1: In a bowl, add 200g of low-fat cottage cheese.
2. Step 2: Cut 100g of fresh pineapple into small chunks.
3. Step 3: Mix pineapple chunks into the cottage cheese and stir well.
4. Step 4: Let it rest for a minute before serving.

Greek Salad

Calories: 435

Ingredients:

• Cucumber 150g
• Tomatoes 100g
• Red Onion 50g
• Feta Cheese 100g
• Olives 50g
• Olive Oil 2 tablespoons

Cooking Steps:

1. Step 1: Chop 150g of cucumber and 100g of tomatoes into bite-size pieces.
2. Step 2: Slice 50g of red onion thinly.
3. Step 3: Combine cucumber, tomatoes, and red onion in a large bowl.
4. Step 4: Add 100g of feta cheese and 50g of olives to the salad.
5. Step 5: Drizzle with olive oil and season with salt and pepper to taste.
6. Step 6: Toss the salad well and serve immediately.

Zucchini and Tomato Casserole

Calories: 526

Ingredients:

• Zucchini 200g
• Tomatoes 150g
• Mozzarella Cheese 50g
• Salt To taste
• Pepper To taste
• Oregano To taste

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Slice 200g of zucchini and 150g of tomatoes.
3. Step 3: Layer zucchini and tomatoes alternately in a baking dish.
4. Step 4: Sprinkle 50g of grated mozzarella cheese over the top.
5. Step 5: Season with salt, pepper, and oregano to taste.
6. Step 6: Bake in the preheated oven for 20 minutes until the cheese is golden brown.
7. Step 7: Let it cool for a couple of minutes before serving.

Chia Pudding with Almond Milk and Strawberries

Calories: 350

Ingredients:

• Chia seeds 3 tablespoons
• Almond milk 200 ml
• Strawberries 100g

Cooking Steps:

1. Step 1: In a bowl, combine 3 tablespoons of chia seeds with 200 ml of almond milk.
2. Step 2: Stir well and let it sit for about 10 minutes, stirring occasionally until it thickens.
3. Step 3: Top with 100g of sliced strawberries.
4. Step 4: Serve chilled, or refrigerate overnight for a thicker consistency.

Vegetable Paella

Calories: 400

Ingredients:

• Olive oil 1 tablespoon
• Onion 1 (diced)
• Garlic 2 cloves
• Bell peppers 100g
• Zucchini 100g
• Cooked rice 200g
• Saffron pinch
• Parsley for garnish

Cooking Steps:

1. Step 1: Heat 1 tablespoon olive oil in a pan over medium heat.
2. Step 2: Add 1 diced onion and 2 cloves of garlic, sauté until translucent.
3. Step 3: Add 100g of sliced bell peppers and 100g of chopped zucchini, cook for 5 minutes.
4. Step 4: Stir in 200g of cooked rice and a pinch of saffron, cook for an additional 2 minutes.
5. Step 5: Season with salt and pepper to taste, garnish with chopped parsley.

Stuffed Bell Peppers with Rice and Cheese

Calories: 530

Ingredients:

• Bell peppers 3 medium
• Cooked rice 150g
• Grated cheese 100g
• Spinach 50g

Cooking Steps:

1. Step 1: Preheat your oven to 180°C (350°F).
2. Step 2: Halve 3 medium bell peppers and remove seeds.
3. Step 3: In a bowl, mix 150g of cooked rice with 100g of grated cheese (like mozzarella or cheddar), and 50g of chopped spinach.
4. Step 4: Stuff each pepper half with the rice mixture.
5. Step 5: Place in the oven and bake for 8 minutes until the peppers are tender and the cheese is melted.