Unlock Vibrant Health: A Convenient 7-Day Meal Plan for the 66-Year-Old Culinary Beginner

Vegetable Omelette

Calories: 454

Ingredients:

• Eggs 2 large
• Bell peppers 50g
• Tomatoes 50g
• Spinach 20g
• Butter 5g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack the eggs into a bowl and beat them well.
2. Step 2: Add chopped bell peppers, tomatoes, spinach, salt, and pepper to the eggs.
3. Step 3: Heat a non-stick pan and add a little butter.
4. Step 4: Pour the egg mixture into the pan and let it cook.
5. Step 5: Fold the omelette in half when cooked and serve.

Grilled Vegetable Salad

Calories: 585

Ingredients:

• Zucchini 100g
• Bell peppers 50g
• Cherry tomatoes 50g
• Olive oil 10ml
• Lettuce leaves 50g
• Feta cheese 30g
• Salt to taste
• Pepper to taste
• Lemon juice 10ml

Cooking Steps:

1. Step 1: Preheat a grill or grill pan to medium-high heat.
2. Step 2: Toss zucchini, bell peppers, and cherry tomatoes with olive oil, salt, and pepper.
3. Step 3: Grill the vegetables until lightly charred and tender.
4. Step 4: Mix grilled vegetables with lettuce leaves and feta cheese.
5. Step 5: Drizzle with a little olive oil and lemon juice before serving.

Gluten-Free Mushroom Risotto

Calories: 630

Ingredients:

• Olive oil 10ml
• Butter 10g
• Onion 50g
• Garlic 2 cloves
• Mushrooms 100g
• Gluten-Free Arborio Rice 100g
• Vegetable broth 500ml
• Salt to taste
• Pepper to taste
• Parmesan cheese 30g

Cooking Steps:

1. Step 1: Heat olive oil and butter in a pot, and sauté the onions and garlic until soft.
2. Step 2: Add sliced mushrooms and cook until golden.
3. Step 3: Stir in the gluten-free arborio rice until well coated.
4. Step 4: Gradually add vegetable broth while stirring continuously until rice is creamy and cooked.
5. Step 5: Season with salt, pepper, and parmesan cheese before serving.

Smoothie Bowl

Calories: 500

Ingredients:

• Fresh strawberries 1 cup
• Banana 1 whole + 1/2 for topping
• Oats 1/4 cup
• Almond milk 1 cup
• Chia seeds 2 tablespoons
• Chopped almonds 10

Cooking Steps:

1. Step 1: In a blender, add 1 cups of fresh strawberries, 1 banana, 1/4 cup of oats, and 1 cup of almond milk.
2. Step 2: Blend until smooth and creamy.
3. Step 3: Pour the mixture into a bowl.
4. Step 4: Top with half a sliced banana, 2 tablespoons of chia seeds, and 10 chopped almonds.
5. Step 5: Serve immediately. Enjoy your healthy Smoothie Bowl!

Chickpea & Avocado Lettuce Wraps

Calories: 550

Ingredients:

• Canned chickpeas 1 can
• Avocado 1 whole
• Lime juice 2 tablespoons
• Salt 1/4 teaspoon
• Pepper 1/4 teaspoon
• Lettuce leaves As required

Cooking Steps:

1. Step 1: Drain and rinse a can of chickpeas.
2. Step 2: In a bowl, mash the chickpeas slightly and add 1 diced avocado.
3. Step 3: Mix in 2 tablespoons of lime juice, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper.
4. Step 4: Separate and wash large lettuce leaves.
5. Step 5: Fill each lettuce leaf with the chickpea and avocado mixture.
6. Step 6: Serve immediately.

Lentil & Spinach Curry

Calories: 621

Ingredients:

• Olive oil 1 tablespoon
• Onion 1 chopped
• Garlic cloves 2 minced
• Cooked lentils 1 cup
• Fresh spinach 100g
• Cumin 1 teaspoon
• Turmeric 1 teaspoon
• Water 1 cup
• Salt to taste

Cooking Steps:

1. Step 1: In a pan, heat 1 tablespoon of olive oil over medium heat.
2. Step 2: Add 1 chopped onion and 2 cloves of minced garlic. Sauté until the onion becomes translucent.
3. Step 3: Stir in 1 cup of cooked lentils, 100g of fresh spinach, 1 teaspoon of cumin, and 1 teaspoon of turmeric.
4. Step 4: Add 1 cup of water and allow the mixture to simmer for 5 minutes.
5. Step 5: Season with salt to taste.
6. Step 6: Serve hot with rice or bread if desired.

Yogurt with Berries and Honey

Calories: 470

Ingredients:

• Greek yogurt 150g
• Mixed berries 100g
• Honey 2 teaspoons

Cooking Steps:

1. Step 1: Measure out 150g of Greek yogurt into a bowl.
2. Step 2: Top the yogurt with 100g of mixed fresh berries (such as strawberries, blueberries, and raspberries).
3. Step 3: Drizzle 2 teaspoons of honey evenly over the berries.
4. Step 4: Gently mix everything together for an even distribution.
5. Step 5: Serve immediately or chill for a few minutes to serve cold.

Quinoa Tabbouleh Salad

Calories: 550

Ingredients:

• Quinoa 100g
• Parsley 50g
• Cucumber 50g
• Tomatoes 50g
• Red bell pepper 30g
• Lemon 1 unit
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: Cook the quinoa in 200ml of water until soft, for about 10 minutes, and let it cool.
3. Step 3: Finely chop 50g of parsley, 50g of cucumber, 50g of tomatoes, and 30g of red bell pepper.
4. Step 4: In a bowl, mix the cooled quinoa with the chopped vegetables.
5. Step 5: Add the juice of 1 lemon, 1 tablespoon of olive oil, salt, and pepper to taste.
6. Step 6: Toss everything together well.
7. Step 7: Chill in the refrigerator for a few minutes before serving.

Grilled Fish with Lemon and Herbs

Calories: 650

Ingredients:

• Fish fillets 200g
• Olive oil 1 tablespoon
• Dried mixed herbs 1 teaspoon
• Lemon 1/2 unit

Cooking Steps:

1. Step 1: Preheat a grill or pan to medium-high heat.
2. Step 2: Brush 200g of fish fillets with 1 tablespoon of olive oil.
3. Step 3: Season the fish with salt, pepper, and 1 teaspoon of dried mixed herbs.
4. Step 4: Grill the fish for about 5-6 minutes per side, or until fully cooked.
5. Step 5: Squeeze half a lemon over the grilled fish just before serving.

Spinach & Feta Omelette

Calories: 417

Ingredients:

• Eggs 3 large
• Spinach 100g
• Feta cheese 50g
• Olive oil 1 tablespoon
• Salt & Pepper to taste

Cooking Steps:

1. Step 1: Whisk 3 eggs in a bowl, adding salt and pepper to taste.
2. Step 2: Chop 100g of fresh spinach.
3. Step 3: Heat a non-stick pan over medium heat and add a little olive oil.
4. Step 4: Pour eggs into the pan and cook gently for about 2 minutes.
5. Step 5: Sprinkle 50g crumbled feta cheese and the chopped spinach over one half of the omelette.
6. Step 6: Fold the omelette in half and cook for another 2-3 minutes until the spinach wilts and the cheese softens.

Caprese Salad

Calories: 502

Ingredients:

• Tomatoes 150g
• Mozzarella cheese 125g
• Fresh basil A handful
• Olive oil 1 tablespoon
• Balsamic vinegar 1 teaspoon
• Salt & Pepper to taste

Cooking Steps:

1. Step 1: Slice 150g of tomatoes and 125g of mozzarella cheese into rounds.
2. Step 2: Layer the tomato slices, mozzarella slices, and fresh basil leaves on a serving plate.
3. Step 3: Drizzle 1 tablespoon of olive oil and 1 teaspoon of balsamic vinegar over the salad.
4. Step 4: Season with salt and pepper to taste.
5. Step 5: Serve immediately.

Vegetable Stir-Fry with Tofu

Calories: 722

Ingredients:

• Tofu 200g
• Bell peppers 100g
• Broccoli 100g
• Carrots 100g
• Sesame oil 1 tablespoon
• Soy sauce 1 tablespoon

Cooking Steps:

1. Step 1: Press 200g of tofu to remove excess moisture, then cut into cubes.
2. Step 2: Chop 100g of bell peppers, 100g of broccoli, and 100g of carrots.
3. Step 3: Heat 1 tablespoon of sesame oil in a large pan or wok over medium-high heat.
4. Step 4: Add tofu cubes and stir-fry until golden brown on all sides, about 5 minutes.
5. Step 5: Add chopped vegetables to the pan and stir-fry for another 4 minutes.
6. Step 6: Stir in 1 tablespoon of soy sauce and cook for an additional 2 minutes.
7. Step 7: Serve hot.

Fruit Salad with Yogurt

Calories: 418

Ingredients:

• Seasonal fruits 100g
• Plain Greek yogurt 150g
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: Wash and peel 100g of seasonal fruits such as papaya, mango, and apple.
2. Step 2: Chop the fruits into bite-sized pieces.
3. Step 3: In a bowl, mix the fruits with 150g of plain Greek yogurt.
4. Step 4: Add a teaspoon of honey for sweetness.
5. Step 5: Stir the mixture gently and serve chilled.

Cottage Cheese & Cucumber Sandwich

Calories: 502

Ingredients:

• Cucumber 100g
• Cottage cheese 150g
• Gluten-free bread 2 slices
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Slice 100g of cucumber into thin slices.
2. Step 2: In a bowl, mix 150g of crumbled cottage cheese with a pinch of salt and pepper.
3. Step 3: Spread the cottage cheese mixture evenly on gluten-free bread slices.
4. Step 4: Layer the cucumber slices on top of the cheese.
5. Step 5: Assemble the sandwich and cut it into halves.
6. Step 6: Serve with a side of steamed broccoli or mixed greens.

Roasted Chicken with Vegetables

Calories: 751

Ingredients:

• Chicken breast 200g
• Bell peppers 75g
• Zucchini 75g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: In a baking dish, place 200g of chicken breast seasoned with salt, pepper, and any preferred spices.
3. Step 3: Add 150g of chopped bell peppers and zucchini around the chicken.
4. Step 4: Drizzle olive oil over the chicken and vegetables.
5. Step 5: Bake in the preheated oven for 10-15 minutes or until the chicken is cooked through.
6. Step 6: Serve hot with a squeeze of lemon juice.

Avocado Toast

Calories: 418

Ingredients:

• Gluten-free bread 2 slices
• Avocado 1 medium
• Cherry tomatoes 50g
• Lemon juice 1 tsp
• Salt to taste
• Black pepper to taste
• Feta cheese (optional) 25g

Cooking Steps:

1. Step 1: Toast the gluten-free bread slices in a toaster until golden brown.
2. Step 2: In a small bowl, mash the avocado with lemon juice, salt, and pepper.
3. Step 3: Spread the mashed avocado evenly onto the toasted bread slices.
4. Step 4: Top with sliced cherry tomatoes and sprinkle with crumbled feta cheese if desired.

Eggplant and Tomato Bake

Calories: 502

Ingredients:

• Eggplant 150g
• Tomatoes 150g
• Olive oil 1 tbsp
• Salt to taste
• Black pepper to taste
• Mozzarella cheese 50g

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (390°F).
2. Step 2: Slice the eggplant and tomatoes into thin rounds.
3. Step 3: Arrange eggplant and tomato slices in a baking dish, alternating them.
4. Step 4: Drizzle with olive oil and season with salt and pepper.
5. Step 5: Sprinkle grated mozzarella cheese on top.
6. Step 6: Bake in the oven for 10 minutes or until cheese is melted and slightly golden.

Baked Falafel with Tahini Sauce

Calories: 751

Ingredients:

• Chickpeas 200g
• Onion 1 small
• Garlic cloves 2
• Parsley 15g
• Cumin 1 tsp
• Coriander 1 tsp
• Salt to taste
• Black pepper to taste
• Tahini 50g
• Lemon juice 2 tbsp
• Water as required
• Cucumber 50g
• Tomato 50g

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: In a food processor, combine chickpeas, onion, garlic, parsley, cumin, coriander, salt, and pepper. Process until well mixed but slightly chunky.
3. Step 3: Form the mixture into small patties and place on a baking sheet lined with parchment paper.
4. Step 4: Bake for 10 minutes, flipping halfway through.
5. Step 5: While falafel is baking, mix tahini with lemon juice and water to make the sauce.
6. Step 6: Serve baked falafel with chopped cucumber, diced tomato, and tahini sauce.

Chia Pudding with Mango

Calories: 420

Ingredients:

• Chia seeds 50g
• Almond milk 200ml
• Mango 50g
• Honey 1 tsp
• Cinnamon a pinch

Cooking Steps:

1. Step 1: Mix 50g of chia seeds with 200ml almond milk in a bowl.
2. Step 2: Add 50g of chopped mango and a teaspoon of honey.
3. Step 3: Stir well and let it sit for at least 5 minutes to allow the chia seeds to absorb the liquid and thicken.
4. Step 4: Serve with a sprinkle of cinnamon on top.

Stuffed Bell Peppers

Calories: 600

Ingredients:

• Bell peppers 2 pieces
• Quinoa 100g cooked
• Tomatoes 50g, chopped
• Black beans 50g
• Cumin 1 tsp
• Salt to taste
• Lime juice 1 tsp

Cooking Steps:

1. Step 1: Preheat the oven to 180°C.
2. Step 2: Cut the tops off 2 bell peppers and remove the seeds.
3. Step 3: In a bowl, mix 100g cooked quinoa, 50g chopped tomatoes, 50g black beans, 1 tsp cumin, and salt to taste.
4. Step 4: Stuff the peppers with the quinoa mixture and place them on a baking tray.
5. Step 5: Bake in the oven for 10 minutes.
6. Step 6: Serve warm with a sprinkle of lime juice.

Gluten-Free Pasta Primavera

Calories: 650

Ingredients:

• Gluten-free pasta 100g
• Olive oil 1 tbsp
• Bell peppers 50g, chopped
• Zucchini 50g, sliced
• Cherry tomatoes 50g
• Peas 50g, cooked
• Parmesan cheese 1 tbsp, grated
• Salt to taste
• Pepper to taste
• Basil a dash

Cooking Steps:

1. Step 1: Boil 100g gluten-free pasta as per package instructions.
2. Step 2: In a pan, heat 1 tbsp olive oil and sauté 50g chopped bell peppers, 50g zucchini, and 50g cherry tomatoes for 5 minutes.
3. Step 3: Add 50g cooked peas and stir for another 2 minutes.
4. Step 4: Mix the vegetables with the pasta and add 1 tbsp grated Parmesan cheese.
5. Step 5: Add salt, pepper, and a dash of basil to taste before serving.