Unlock the Power of Plants: Your Beginner's Guide to a 7-Day Vibrant Veggie Feast Meal Plan for Healthy Weight Gain!

Greek Yogurt with Berries and Honey

Calories: 578

Ingredients:

• Plain Greek Yogurt 200g
• Mixed Berries 100g
• Honey 20g

Cooking Steps:

1. Step 1: In a bowl, add 200g of plain Greek yogurt.
2. Step 2: Top with 100g of mixed berries (blueberries, strawberries, raspberries).
3. Step 3: Drizzle 20g of honey over the top.
4. Step 4: Gently mix to combine and serve immediately.

Grilled Vegetable Wrap

Calories: 731

Ingredients:

• Bell Peppers 50g
• Zucchini 50g
• Red Onion 50g
• Olive Oil 1 tbsp
• Hummus 50g
• Tortilla Wrap 1
• Feta Cheese 30g

Cooking Steps:

1. Step 1: Preheat the grill or a grill pan over medium heat.
2. Step 2: Slice 50g of bell peppers, 50g of zucchini, and 50g of red onion into strips.
3. Step 3: Drizzle vegetables with 1 tbsp olive oil and season with salt and pepper.
4. Step 4: Grill vegetables for about 5-7 minutes until tender.
5. Step 5: In a tortilla wrap, layer 50g of hummus, the grilled vegetables, and 30g of crumbled feta cheese.
6. Step 6: Fold the wrap, cut in half, and serve.

Pasta Primavera

Calories: 903

Ingredients:

• Penne Pasta 100g
• Olive Oil 1 tbsp
• Cherry Tomatoes 100g
• Broccoli Florets 100g
• Sliced Mushrooms 50g
• Chopped Spinach 100g
• Parmesan Cheese 30g
• Lemon Juice 1 tbsp

Cooking Steps:

1. Step 1: Cook 100g of penne pasta according to package instructions. Drain and set aside.
2. Step 2: In a large pan, heat 1 tbsp olive oil over medium heat.
3. Step 3: Add 100g of cherry tomatoes, 100g of broccoli florets, and 50g of sliced mushrooms. Cook for 5-7 minutes until tender.
4. Step 4: Add 100g of chopped spinach and cook for another 2 minutes until wilted.
5. Step 5: Stir in the cooked pasta and 30g of grated Parmesan cheese. Season with salt, pepper, and a squeeze of lemon juice to taste.
6. Step 6: Serve warm.

Avocado Toast

Calories: 550

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Lemon juice 1 tsp
• Salt a pinch
• Pepper a pinch
• Red pepper flakes optional, a pinch

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread.
2. Step 2: While the bread is toasting, mash one ripe avocado in a bowl.
3. Step 3: Add a pinch of salt, pepper, and a squeeze of lemon juice to the mashed avocado. Mix well.
4. Step 4: Spread the avocado mixture evenly on the toasted bread.
5. Step 5: Sprinkle some red pepper flakes for added flavor if desired.

Quinoa Salad with Roasted Vegetables

Calories: 700

Ingredients:

• Quinoa 1 cup
• Bell pepper 1 medium
• Zucchini 1 medium
• Red onion 1/2 medium
• Olive oil 2 tbsp
• Salt a pinch
• Pepper a pinch
• Cherry tomatoes a handful
• Cucumber 1 medium
• Fresh parsley a handful
• Balsamic vinegar 1 tbsp

Cooking Steps:

1. Step 1: Cook 1 cup of quinoa according to package instructions.
2. Step 2: While the quinoa is cooking, chop 1 bell pepper, 1 zucchini, and 1/2 red onion.
3. Step 3: Place the chopped vegetables on a baking sheet, drizzle with olive oil, and season with salt and pepper.
4. Step 4: Roast the vegetables in a preheated oven at 400°F (200°C) for 15 minutes or until tender.
5. Step 5: Once the quinoa and vegetables are cooked, combine them in a large bowl.
6. Step 6: Add a handful of cherry tomatoes, sliced cucumber, and a handful of chopped fresh parsley.
7. Step 7: Dress the salad with 2 tbsp of olive oil and 1 tbsp of balsamic vinegar. Toss well to combine.

Vegetable Stir-fry with Tofu

Calories: 725

Ingredients:

• Tofu 200g
• Olive oil 2 tbsp
• Bell pepper 1 medium
• Carrot 1 medium
• Broccoli 1 crown
• Soy sauce 2 tbsp
• Hoisin sauce 1 tbsp
• Ginger 1 tsp

Cooking Steps:

1. Step 1: Drain and press tofu to remove excess water. Cut into cubes.
2. Step 2: Heat 1 tbsp of olive oil in a large skillet over medium-high heat.
3. Step 3: Add tofu to the skillet and cook until golden brown, about 5-7 minutes. Remove tofu from the skillet and set aside.
4. Step 4: In the same skillet, add another 1 tbsp of olive oil and sauté 1 bell pepper, 1 carrot, and 1 broccoli crown, all chopped.
5. Step 5: Cook the vegetables for about 5 minutes until they are tender but still crisp.
6. Step 6: Add the tofu back to the skillet along with 2 tbsp of soy sauce, 1 tbsp of hoisin sauce, and 1 tsp of grated ginger.
7. Step 7: Toss everything together until well combined and heated through.

Oatmeal with Fresh Fruits

Calories: 579

Ingredients:

• Oats 50g
• Water 200ml
• Fresh strawberries 100g
• Fresh blueberries 50g
• Honey (optional) 1 tsp

Cooking Steps:

1. Step 1: In a pot, bring 200ml of water to a boil.
2. Step 2: Add 50g of oats to the boiling water and reduce to a simmer.
3. Step 3: Cook the oats for 5-7 minutes, stirring occasionally.
4. Step 4: While the oats are cooking, chop 100g of fresh strawberries and 50g of blueberries.
5. Step 5: Once the oats are cooked, transfer them to a bowl and top with the fresh fruits.
6. Step 6: Optionally, drizzle with a teaspoon of honey.

Caprese Salad

Calories: 694

Ingredients:

• Tomatoes 200g
• Mozzarella cheese 100g
• Fresh basil leaves 50g
• Olive oil 2 tbsp
• Balsamic vinegar 1 tbsp
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Slice 200g of fresh tomatoes and 100g of fresh mozzarella cheese.
2. Step 2: Layer the tomato and mozzarella slices alternatingly on a plate.
3. Step 3: Add 50g of fresh basil leaves on top.
4. Step 4: Drizzle with 2 tablespoons of olive oil and 1 tablespoon of balsamic vinegar.
5. Step 5: Season with salt and pepper to taste.

Stuffed Peppers with Rice and Vegetables

Calories: 1038

Ingredients:

• Bell peppers 4 large
• Rice 200g
• Onions 100g
• Zucchini 100g
• Olive oil 2 tbsp
• Grated cheese (optional) to taste

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Cut the tops off 4 large bell peppers and remove the seeds.
3. Step 3: In a pot, cook 200g of rice according to package instructions.
4. Step 4: In a pan, sauté 100g of chopped onions and 100g of chopped zucchini in 2 tablespoons of olive oil until softened.
5. Step 5: Mix the cooked rice with the sautéed vegetables.
6. Step 6: Stuff the bell peppers with the rice and vegetable mixture.
7. Step 7: Place the stuffed peppers in a baking dish and bake for 15-20 minutes.
8. Step 8: Optionally, top with grated cheese before serving.

Smoothie Bowl

Calories: 578

Ingredients:

• Frozen mixed berries 200g
• Greek yogurt 100g
• Honey 1 tablespoon
• Granola 30g
• Chia seeds 1 tablespoon
• Fresh berries Handful

Cooking Steps:

1. Step 1: In a blender, combine 200g frozen mixed berries, 100g Greek yogurt, and 1 tablespoon of honey.
2. Step 2: Blend until smooth and thick. If it's too thick, add a little milk to achieve desired consistency.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with 30g granola, 1 tablespoon chia seeds, and a handful of fresh berries.

Veggie Burger

Calories: 694

Ingredients:

• Olive oil 1 tablespoon
• Veggie burger patty 1
• Whole grain bun 1
• Lettuce 2 leaves
• Tomato 2 slices
• Cucumber 3 slices
• Mayonnaise 1 tablespoon
• Mixed greens 50g
• Vinaigrette dressing 1 tablespoon

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a skillet over medium heat.
2. Step 2: Cook 1 store-bought veggie burger patty for about 5 minutes on each side or until heated through.
3. Step 3: Toast a whole grain bun if desired.
4. Step 4: Assemble the burger with the patty, 2 lettuce leaves, 2 tomato slices, 3 cucumber slices, and 1 tablespoon of mayonnaise.
5. Step 5: Serve with a side salad of mixed greens and vinaigrette dressing.

Margherita Pizza

Calories: 1040

Ingredients:

• Pizza dough 300g
• Tomato sauce 100g
• Mozzarella cheese 150g
• Fresh basil 30g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat oven to 450°F (230°C).
2. Step 2: On a lightly floured surface, roll out 300g pizza dough to desired thickness.
3. Step 3: Place dough on a baking sheet or pizza stone.
4. Step 4: Spread 100g tomato sauce over the dough, leaving a small border around the edges.
5. Step 5: Top with 150g sliced mozzarella cheese and 30g fresh basil leaves.
6. Step 6: Drizzle 1 tablespoon olive oil over the pizza.
7. Step 7: Bake in preheated oven for 12-15 minutes, or until crust is golden and cheese is bubbly.
8. Step 8: Once baked, remove from oven and let sit for a few minutes before slicing.

Scrambled Eggs with Spinach

Calories: 600

Ingredients:

• Eggs 3 eggs
• Olive oil 1 tablespoon
• Fresh spinach 2 cups
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack 3 eggs into a bowl and whisk until combined.
2. Step 2: Heat a non-stick pan over medium heat and add 1 tablespoon of olive oil.
3. Step 3: Add the whisked eggs to the pan and cook for a few minutes, stirring gently to scramble.
4. Step 4: Once eggs are partially cooked, add 2 cups of fresh spinach and continue to cook until the eggs are fully set and the spinach is wilted.
5. Step 5: Season with salt and pepper to taste.

Falafel Wrap

Calories: 850

Ingredients:

• Falafel patties 4 patties
• Wholegrain wrap 1 wrap
• Shredded lettuce 1/2 cup
• Chopped tomatoes 1/4 cup
• Sliced cucumbers 1/4 cup
• Tahini sauce 2 tablespoons

Cooking Steps:

1. Step 1: Heat 4 falafel patties in a pan over medium heat until crispy and warm.
2. Step 2: Warm a wholegrain wrap in the microwave or on a pan.
3. Step 3: Place the falafel patties in the wrap and add 1/2 cup of shredded lettuce, 1/4 cup of chopped tomatoes, 1/4 cup of sliced cucumbers, and 2 tablespoons of tahini sauce.
4. Step 4: Roll the wrap tightly and serve immediately.

Vegetarian Chili

Calories: 900

Ingredients:

• Olive oil 1 tablespoon
• Onion 1 onion
• Garlic cloves 2 cloves
• Bell pepper 1 pepper
• Zucchini 1 zucchini
• Corn kernels 1 cup
• Black beans 1 can
• Kidney beans 1 can
• Diced tomatoes 1 large can
• Chili powder 2 tablespoons
• Cumin 1 teaspoon
• Salt to taste
• Pepper to taste
• Shredded cheese optional topping
• Sour cream optional topping, 1 dollop

Cooking Steps:

1. Step 1: Heat 1 tablespoon 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 1 chopped bell pepper, 1 chopped zucchini, and 1 cup of corn kernels, and cook for a few minutes.
4. Step 4: Add 1 can of black beans (drained and rinsed), 1 can of kidney beans (drained and rinsed), and 1 large can of diced tomatoes.
5. Step 5: Season with 2 tablespoons of chili powder, 1 teaspoon of cumin, and salt and pepper to taste.
6. Step 6: Bring to a simmer and cook for 15-20 minutes, stirring occasionally.
7. Step 7: Serve hot, optionally topped with shredded cheese and a dollop of sour cream.

Cottage Cheese with Pineapple

Calories: 577

Ingredients:

• Cottage Cheese 200g
• Pineapple 50g

Cooking Steps:

1. Step 1: Drain and dice canned pineapple if not using fresh.
2. Step 2: In a bowl, combine cottage cheese and pineapple pieces.
3. Step 3: Mix thoroughly and serve immediately.

Hummus and Veggie Plate

Calories: 722

Ingredients:

• Hummus 150g
• Cucumber 50g
• Bell Pepper 50g
• Carrots 50g
• Olive Oil 10g
• Paprika a pinch

Cooking Steps:

1. Step 1: Slice the cucumber, bell pepper, and carrots into sticks.
2. Step 2: Arrange veggies on a plate.
3. Step 3: Add a generous scoop of hummus in the center.
4. Step 4: Sprinkle olive oil and paprika over the hummus and serve.

Eggplant Parmesan

Calories: 1012

Ingredients:

• Eggplant 300g
• Marinara Sauce 150g
• Mozzarella Cheese 100g
• Olive Oil 20g

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Slice eggplant, sprinkle with salt, and let sit for 15 minutes to remove excess moisture.
3. Step 3: Pat dry the eggplant slices and place on a baking sheet. Drizzle or brush with olive oil and bake for 20 minutes.
4. Step 4: Spread marinara sauce on the bottom of a baking dish, layer with baked eggplant slices, and sprinkle with mozzarella cheese.
5. Step 5: Repeat layering process, finishing with a layer of mozzarella cheese.
6. Step 6: Bake for an additional 15-20 minutes until cheese is melted and bubbly.

Chia Pudding with Berries

Calories: 600

Ingredients:

• Chia seeds 60g
• Almond milk 240ml
• Mixed berries 100g
• Honey 1 tbsp (optional)

Cooking Steps:

1. Step 1: In a bowl, mix 60g of chia seeds with 240ml of almond milk.
2. Step 2: Let the mixture sit for 10 minutes, stirring occasionally to avoid clumps.
3. Step 3: After the mixture has thickened into a pudding-like consistency, top it with 100g of fresh mixed berries.
4. Step 4: Optionally, add 1 tablespoon of honey for sweetness.

Spinach and Feta Salad

Calories: 700

Ingredients:

• Spinach leaves 150g
• Feta cheese 100g
• Cucumbers 50g
• Cherry tomatoes 50g
• Olive oil 2 tbsp
• Lemon juice 1 tbsp
• Salt and pepper to taste

Cooking Steps:

1. Step 1: In a large salad bowl, combine 150g of fresh spinach leaves.
2. Step 2: Add 100g of crumbled feta cheese.
3. Step 3: Chop and add 50g of cucumbers and 50g of cherry tomatoes.
4. Step 4: Drizzle with 2 tablespoons of olive oil, 1 tablespoon of lemon juice, and season with salt and pepper to taste.
5. Step 5: Toss everything together and serve immediately.

Mushroom Risotto

Calories: 1100

Ingredients:

• Olive oil 1 tbsp
• Mushrooms 200g
• Arborio rice 1 cup
• Vegetable broth 4 cups
• Parmesan cheese 50g
• Butter 2 tbsp
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a pot over medium heat.
2. Step 2: Add 200g of sliced mushrooms and sauté until they are golden brown.
3. Step 3: Add 1 cup of arborio rice and stir to coat the rice with oil.
4. Step 4: Gradually add 4 cups of vegetable broth, one cup at a time, stirring constantly and allowing the rice to absorb the broth each time before adding more.
5. Step 5: Once all broth is absorbed and the rice is tender, stir in 50g of grated Parmesan cheese and 2 tablespoons of butter.
6. Step 6: Season with salt and pepper to taste and serve hot.