Unlock Your Weight Loss Journey with 'Veggie Vitality Week': A Beginner's Guide to Passionate Plant-Based Eating!

Berry Banana Smoothie

Calories: 338

Ingredients:

• Banana 100g
• Mixed berries 150g
• Almond milk 250ml

Cooking Steps:

1. Step 1: Add 1 banana, 150g mixed berries, and 250ml almond milk into a blender.
2. Step 2: Blend until smooth.
3. Step 3: Pour into a glass and serve immediately.

Chickpea Salad

Calories: 469

Ingredients:

• Chickpeas 200g
• Cucumber 50g
• Tomato 50g
• Olive oil 20ml

Cooking Steps:

1. Step 1: Rinse 200g of canned chickpeas and add to a bowl.
2. Step 2: Chop 50g cucumber and 50g tomato, then add to the bowl.
3. Step 3: Drizzle with 20ml olive oil and sprinkle salt and pepper to taste.
4. Step 4: Mix well and serve.

Veggie Stir Fry with Tofu

Calories: 530

Ingredients:

• Firm tofu 150g
• Broccoli 100g
• Bell pepper 50g
• Carrot 50g
• Olive oil 15ml
• Soy sauce 20ml

Cooking Steps:

1. Step 1: Cut 150g firm tofu into cubes and stir-fry in a pan with 1 tablespoon of olive oil for 5 minutes.
2. Step 2: Add 100g broccoli, 50g bell pepper, and 50g carrot to the pan.
3. Step 3: Continue to stir-fry for another 10 minutes.
4. Step 4: Add soy sauce and stir well before serving.

Avocado Toast

Calories: 350

Ingredients:

• Whole-grain bread 2 slices
• Avocado 1 medium
• Cherry tomatoes 50g
• Sesame seeds 1 tsp
• Salt Pinch
• Black pepper Pinch

Cooking Steps:

1. Step 1: Toast 2 slices of whole-grain bread to your desired level of crispiness.
2. Step 2: While the bread is toasting, scoop the flesh of 1 ripe avocado into a bowl.
3. Step 3: Mash the avocado with a fork until smooth, adding a pinch of salt and pepper to taste.
4. Step 4: Spread the mashed avocado evenly on the toasted bread slices.
5. Step 5: Top each avocado toast with sliced cherry tomatoes and a sprinkle of sesame seeds for garnish.

Quinoa and Black Bean Bowl

Calories: 470

Ingredients:

• Quinoa 100g
• Black beans 100g
• Bell peppers 100g
• Red onion 50g
• Lime juice 1 tbsp
• Cilantro 5g
• Salt Pinch

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water, then cook it in a pot with 200ml of water over medium heat until the water is absorbed and the quinoa is fluffy, about 15 minutes.
2. Step 2: While the quinoa is cooking, drain and rinse 100g canned black beans.
3. Step 3: Chop 100g of bell peppers and 50g of red onions.
4. Step 4: In a large bowl, combine the cooked quinoa, black beans, bell peppers, and onions.
5. Step 5: Add 1 tbsp of lime juice, a pinch of salt, and chopped cilantro to taste.
6. Step 6: Mix all the ingredients thoroughly and adjust seasoning as required.

Vegetable Fajitas

Calories: 550

Ingredients:

• Bell peppers 100g
• Onion 100g
• Olive oil 1 tbsp
• Whole-wheat tortillas 2
• Cumin powder 1 tsp
• Paprika 1 tsp
• Avocado 50g
• Cilantro 5g
• Lime 1

Cooking Steps:

1. Step 1: Slice 100g each of bell peppers and onions.
2. Step 2: Heat 1 tbsp of olive oil in a skillet over medium heat.
3. Step 3: Add the sliced vegetables to the skillet and cook until softened, about 10 minutes.
4. Step 4: Sprinkle 1 tsp of cumin and 1 tsp of paprika over the vegetables and stir well.
5. Step 5: Warm 2 flour tortillas in a pan or in the oven.
6. Step 6: Divide the cooked vegetable mixture between the two tortillas.
7. Step 7: Top with diced avocado and chopped cilantro.
8. Step 8: Serve warm with a squeeze of lime juice on top.

Smoothie Bowl with Almonds

Calories: 337

Ingredients:

• Frozen mixed berries 200g
• Banana 100g
• Almond milk 200ml
• Almonds 20g
• Chia seeds 1 tsp

Cooking Steps:

1. Step 1: In a blender, combine 200 grams of frozen mixed berries, 100 grams of banana slices, and 200 milliliters of almond milk.
2. Step 2: Blend until smooth and creamy.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with 20 grams of almonds and a sprinkle of chia seeds.
5. Step 5: Serve immediately.

Hummus and Veggie Wrap

Calories: 404

Ingredients:

• Whole grain tortilla 1 piece
• Hummus 60g
• Cucumber 80g
• Bell pepper 50g
• Carrots 30g
• Spinach leaves Handful

Cooking Steps:

1. Step 1: Spread 60 grams of hummus evenly over a whole grain tortilla.
2. Step 2: Add slices of 80 grams cucumber, 50 grams of bell peppers, and 30 grams of shredded carrots.
3. Step 3: Sprinkle with spinach leaves.
4. Step 4: Roll the tortilla tightly, cut in half, and serve.

Lentil Shepherd's Pie

Calories: 567

Ingredients:

• Onions 100g
• Garlic cloves 2
• Cooked lentils 250g
• Peas 100g
• Sweet potatoes 200g

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: In a large pan, sauté 100 grams of chopped onions and 2 cloves of minced garlic until softened.
3. Step 3: Add 250 grams of cooked lentils and 100 grams of peas.
4. Step 4: Cook for a few minutes until heated through.
5. Step 5: Spread the mixture in a baking dish.
6. Step 6: Top with 200 grams of mashed sweet potatoes.
7. Step 7: Bake for 15 minutes until golden brown on top.
8. Step 8: Serve hot.

Oatmeal with Berries

Calories: 337

Ingredients:

• Rolled oats 50g
• Water 300ml
• Mixed berries 150g
• Salt Pinch

Cooking Steps:

1. Step 1: In a small pot, bring 300ml of water to a boil.
2. Step 2: Add 50g of rolled oats to the boiling water.
3. Step 3: Reduce heat and simmer for about 5 minutes, stirring occasionally.
4. Step 4: Stir in a pinch of salt and 150g of mixed berries.
5. Step 5: Cook for an additional 2 minutes, then remove from heat and let it rest for 2 minutes before serving.

Caprese Salad

Calories: 433

Ingredients:

• Vine tomatoes 200g
• Extra virgin olive oil 15ml
• Basil leaves Handful
• Salt Pinch
• Balsamic glaze 10ml

Cooking Steps:

1. Step 1: Slice 200g of vine tomatoes and arrange them on a plate.
2. Step 2: Drizzle with 15ml of extra virgin olive oil.
3. Step 3: Sprinkle with a pinch of salt and fresh basil leaves.
4. Step 4: Drizzle with 10ml of balsamic glaze before serving.

Stuffed Bell Peppers

Calories: 578

Ingredients:

• Bell peppers 3 medium
• Quinoa 150g (cooked)
• Black beans 75g
• Corn kernels 50g
• Cumin 1 tsp
• Salt Pinch
• Pepper Pinch
• Vegetable stock 200ml
• Cilantro Handful

Cooking Steps:

1. Step 1: Preheat the oven to 190°C (375°F).
2. Step 2: Halve and deseed three medium bell peppers.
3. Step 3: In a bowl, mix 150g cooked quinoa, 75g black beans, and 50g corn kernels.
4. Step 4: Season the mixture with cumin, salt, and pepper.
5. Step 5: Stuff each pepper half with the quinoa mixture and place them in a baking dish.
6. Step 6: Add 200ml of vegetable stock to the baking dish and cover it with aluminum foil.
7. Step 7: Bake in the preheated oven for 25 minutes. When finished, garnish with fresh cilantro before serving.

Chia Pudding with Fruit

Calories: 350

Ingredients:

• Chia seeds 3 tablespoons
• Almond milk 1 cup
• Maple syrup 1 tablespoon
• Mixed berries 1/4 cup
• Banana 1 piece

Cooking Steps:

1. Step 1: Mix 3 tablespoons of chia seeds with 1 cup of almond milk in a bowl.
2. Step 2: Add 1 tablespoon of maple syrup and stir well.
3. Step 3: Refrigerate the mixture overnight or for at least 4 hours.
4. Step 4: Before serving, top with 1/4 cup of mixed berries and a sliced banana.

Zucchini Noodles with Pesto

Calories: 450

Ingredients:

• Zucchini 2 pieces
• Basil leaves 1 cup
• Pine nuts 1/4 cup
• Nutritional yeast 2 tablespoons
• Garlic 1 clove
• Olive oil 1/4 cup
• Cherry tomatoes 1/2 cup

Cooking Steps:

1. Step 1: Use a spiralizer to create 2 cups of zucchini noodles.
2. Step 2: Blend together 1 cup of basil leaves, 1/4 cup of pine nuts, 2 tablespoons of nutritional yeast, 1 clove of garlic, and 1/4 cup of olive oil to make pesto.
3. Step 3: Heat the zucchini noodles in a pan over medium heat for 3-5 minutes.
4. Step 4: Mix in the pesto and cook for another 2 minutes.
5. Step 5: Top with cherry tomatoes and serve.

Sweet Potato and Black Bean Tacos

Calories: 550

Ingredients:

• Sweet potato 1 large piece
• Onion 1/2 piece
• Garlic 1 clove
• Black beans 1 can
• Cumin 1 teaspoon
• Corn tortillas 3 pieces
• Avocado 1 piece
• Cilantro 1/4 cup

Cooking Steps:

1. Step 1: Peel and dice 1 large sweet potato and roast in the oven at 400°F for 20 minutes.
2. Step 2: In a pan, sauté 1/2 chopped onion and 1 clove of garlic until softened.
3. Step 3: Add 1 can of black beans, 1 teaspoon of cumin, and cook for 5 minutes.
4. Step 4: Warm tortillas and fill each with sweet potato, black bean mixture, and top with avocado slices and cilantro.

Nutty Granola with Almond Milk

Calories: 337

Ingredients:

• Rolled oats 100g
• Mixed nuts (almonds, walnuts) 50g
• Almond milk 250ml
• Maple syrup 1 tablespoon
• Banana slices from 1 banana

Cooking Steps:

1. Step 1: In a bowl, combine 100g of rolled oats with 50g of mixed nuts such as almonds and walnuts.
2. Step 2: Pour 250ml of almond milk over the oats and nuts.
3. Step 3: Stir in a tablespoon of maple syrup for sweetness.
4. Step 4: Top with sliced banana or another fruit of choice.

Vegetable Soup

Calories: 472

Ingredients:

• Carrots 100g
• Celery 100g
• Potatoes 100g
• Olive oil 1 tablespoon
• Onions 50g
• Vegetable broth 1 liter
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Chop 100g each of carrots, celery, and potatoes into small cubes.
2. Step 2: In a large pot, heat 1 tablespoon of olive oil over medium heat.
3. Step 3: Add the chopped vegetables along with 50g of diced onions and sauté for 5 minutes.
4. Step 4: Pour 1 liter of vegetable broth into the pot and bring to a boil.
5. Step 5: Reduce heat, cover, and let simmer for 20 minutes.
6. Step 6: Season with salt and pepper to taste before serving.

Stuffed Portobello Mushrooms

Calories: 540

Ingredients:

• Portobello mushrooms 6 large
• Bell peppers 100g
• Spinach 100g
• Olive oil 1 tablespoon
• Cooked quinoa 50g
• Pine nuts 30g

Cooking Steps:

1. Step 1: Preheat oven to 180°C (350°F).
2. Step 2: Remove the stems from 6 portobello mushrooms and place them on a baking sheet.
3. Step 3: Chop 100g of bell peppers and 100g of spinach.
4. Step 4: Sauté the peppers and spinach in 1 tablespoon of olive oil over medium heat for 5 minutes.
5. Step 5: Mix in 50g of cooked quinoa and 30g of pine nuts, then stuff the mushroom caps with this mixture.
6. Step 6: Bake the stuffed mushrooms in the oven for 20 minutes.

Whole Grain Pancakes with Maple Syrup

Calories: 350

Ingredients:

• whole grain flour 100g
• baking powder 1 tablespoon
• salt pinch
• almond milk 150ml
• maple syrup 1 tablespoon

Cooking Steps:

1. Step 1: In a bowl, mix 100g of whole grain flour, 1 tablespoon of baking powder, and a pinch of salt.
2. Step 2: Add 150ml of almond milk and 1 tablespoon of maple syrup to the dry ingredients and mix until smooth.
3. Step 3: Heat a non-stick pan over medium heat and pour 2 tablespoons of the batter to form a small pancake.
4. Step 4: Cook until bubbles form on the surface, then flip and cook until golden brown on the other side.
5. Step 5: Repeat with the remaining batter, serving with additional maple syrup if desired.

Spaghetti Squash with Tomato Sauce

Calories: 400

Ingredients:

• spaghetti squash 1 small
• olive oil 1 tablespoon
• onion 100g
• canned tomatoes 200g
• garlic 1 clove
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 400°F (200°C). Cut a spaghetti squash in half lengthwise, scoop out the seeds.
2. Step 2: Place squash cut side down on a baking sheet and roast for 20 minutes until tender.
3. Step 3: In a saucepan, heat 1 tablespoon olive oil over medium heat. Add 100g chopped onions and sauté until translucent.
4. Step 4: Stir in 200g canned tomatoes, 1 clove of minced garlic, and season with salt and pepper. Simmer for 10 minutes.
5. Step 5: Use a fork to scrape the squash into strands and top with tomato sauce.

Eggplant Parmesan

Calories: 600

Ingredients:

• eggplant 1 large
• olive oil 2 tablespoons
• tomato sauce 100g
• vegan cheese 100g

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C). Slice 1 large eggplant into 1/4 inch rounds.
2. Step 2: Brush both sides of the eggplant slices with olive oil and place on a baking sheet. Roast for 15 minutes.
3. Step 3: In a baking dish, layer roasted eggplant, 100g of tomato sauce, and 100g of vegan cheese.
4. Step 4: Repeat layers ending with vegan cheese. Bake for another 20 minutes until golden and bubbly.