Wholesome Week: Your Ultimate Gluten-Free, Ovo-Vegetarian Meal Plan for Easy and Effortless Cooking!

Avocado Toast with Egg

Calories: 280

Ingredients:

• Gluten-free bread 60g
• Avocado 70g
• Egg 50g
• Lime 10g
• Salt 1 pinch
• Chili flakes 1 pinch

Cooking Steps:

1. Step 1: Toast 2 slices of gluten-free bread until golden brown.
2. Step 2: While the bread is toasting, slice 1 ripe avocado and remove the pit.
3. Step 3: Mash the avocado in a bowl and season with salt and lime juice.
4. Step 4: Fry 1 egg in a non-stick pan over medium heat until the white is set and yolk is still runny.
5. Step 5: Spread the avocado evenly on the toasted bread slices.
6. Step 6: Top each slice with the fried egg.
7. Step 7: Garnish with a pinch of chili flakes and serve.

Quinoa Salad with Mixed Vegetables

Calories: 360

Ingredients:

• Quinoa 60g
• Carrot 50g
• Bell pepper 50g
• Kale 30g
• Cucumber 20g
• Olive oil 10g
• Lemon juice 10g
• Salt 1 pinch
• Black pepper 1 pinch

Cooking Steps:

1. Step 1: Rinse 60g of quinoa under cold water.
2. Step 2: Cook the quinoa according to the package instructions, usually about 15 minutes.
3. Step 3: Chop 50g carrots, 50g bell peppers, 30g kale, and 20g cucumber.
4. Step 4: Mix the cooked quinoa with the chopped vegetables in a large bowl.
5. Step 5: Add 10g olive oil and 10g lemon juice to the salad and toss to combine.
6. Step 6: Season with salt and pepper as desired.
7. Step 7: Chill in the refrigerator for 10 minutes before serving to let the flavors meld together.

Vegetable Stir Fry with Tofu

Calories: 400

Ingredients:

• Tofu 100g
• Broccoli 50g
• Bell pepper 50g
• Zucchini 30g
• Olive oil 10g
• Gluten-free soy sauce 20g
• Salt 1 pinch
• Black pepper 1 pinch

Cooking Steps:

1. Step 1: Cube 100g of tofu and pat dry to remove excess moisture.
2. Step 2: Heat 10g olive oil in a pan over medium heat.
3. Step 3: Add 50g broccoli, 50g bell pepper, 30g zucchini, and the cubed tofu to the pan.
4. Step 4: Stir-fry for 5 minutes until the vegetables are tender but crisp.
5. Step 5: Add 20g of gluten-free soy sauce and continue to stir-fry for another 5 minutes.
6. Step 6: Season with salt and pepper to taste.
7. Step 7: Serve the stir-fry hot.

Banana Almond Smoothie

Calories: 256

Ingredients:

• Banana 100g
• Almond milk 150ml
• Almonds 10g

Cooking Steps:

1. Step 1: Peel the banana and cut it into small pieces.
2. Step 2: In a blender, add the banana pieces, almond milk, and almonds.
3. Step 3: Blend the ingredients until smooth.
4. Step 4: Pour the smoothie into a glass and serve.

Grilled Veggie Wrap

Calories: 307

Ingredients:

• Zucchini 50g
• Bell pepper 50g
• Spinach leaves 50g
• Hummus 50g
• Gluten-free tortilla 100g

Cooking Steps:

1. Step 1: Slice the zucchini and bell pepper into thin strips.
2. Step 2: Grill the zucchini and bell pepper until tender.
3. Step 3: Wrap the grilled veggies in a gluten-free tortilla with spinach leaves.
4. Step 4: Add hummus for flavor and wrap tightly.

Zucchini Noodles with Tomato Sauce

Calories: 470

Ingredients:

• Zucchini 200g
• Cherry tomatoes 150g
• Basil leaves 30g
• Olive oil 20ml

Cooking Steps:

1. Step 1: Spiralize the zucchini into noodles.
2. Step 2: In a pan, heat olive oil and add cherry tomatoes.
3. Step 3: Cook tomatoes until they burst, then add zucchini noodles to the pan.
4. Step 4: Cook until the noodles are tender, stirring in basil leaves.
5. Step 5: Serve the zucchini noodles topped with the tomato sauce.

Scrambled Eggs with Spinach

Calories: 256

Ingredients:

• Eggs 3 large eggs
• Spinach 100g
• Olive oil 1 tablespoon
• Salt pinch

Cooking Steps:

1. Step 1: Crack the eggs into a bowl, add a pinch of salt and beat them until they are well mixed.
2. Step 2: Heat olive oil in a non-stick pan over medium heat.
3. Step 3: Add the chopped spinach and cook until wilted.
4. Step 4: Pour the beaten eggs into the pan with the spinach.
5. Step 5: Gently stir and cook until the eggs are scrambled and fully cooked.
6. Step 6: Serve the scrambled eggs with spinach immediately.

Chickpea Salad with Lemon Dressing

Calories: 358

Ingredients:

• Chickpeas 200g canned chickpeas (rinsed)
• Cucumbers 50g, diced
• Tomatoes 50g, chopped
• Red onion 30g, diced
• Olive oil 2 tablespoons
• Lemon juice 2 tablespoons
• Salt pinch
• Pepper pinch
• Coriander a handful, chopped

Cooking Steps:

1. Step 1: Rinse and drain the canned chickpeas.
2. Step 2: In a large bowl, mix chickpeas, diced cucumbers, chopped tomatoes, and diced red onion.
3. Step 3: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
4. Step 4: Pour the dressing over the chickpea mixture and toss well to combine.
5. Step 5: Serve the salad fresh, garnished with chopped coriander.

Stuffed Bell Peppers with Quinoa

Calories: 407

Ingredients:

• Bell peppers 2 large
• Quinoa 100g, cooked
• Canned corn 50g
• Black beans 50g
• Diced tomatoes 50g
• Cumin 1/2 teaspoon
• Paprika 1/2 teaspoon

Cooking Steps:

1. Step 1: Preheat your oven to 180°C.
2. Step 2: Cook quinoa according to package instructions.
3. Step 3: Cut the tops off the bell peppers and remove the seeds.
4. Step 4: In a bowl, mix the cooked quinoa, corn, black beans, diced tomatoes, and spices.
5. Step 5: Stuff the bell peppers with the quinoa mixture.
6. Step 6: Place stuffed peppers in a baking dish and cover with foil.
7. Step 7: Bake in the oven for 20 minutes until the peppers are tender.
8. Step 8: Serve warm.

Omelette with Tomatoes and Herbs

Calories: 256

Ingredients:

• Eggs 2 large
• Tomato 1 medium
• Fresh herbs 30g
• Olive oil spray As needed

Cooking Steps:

1. Step 1: Crack two eggs into a bowl and whisk them until slightly frothy.
2. Step 2: Chop one medium tomato and a handful of fresh herbs such as parsley and basil.
3. Step 3: Heat a non-stick pan over medium heat and spray lightly with olive oil.
4. Step 4: Pour the eggs into the pan and cook for 2-3 minutes until they start to set at the edges.
5. Step 5: Add tomatoes and herbs to one half of the omelette, then fold the other half over.
6. Step 6: Cook for another 2-3 minutes until the omelette is fully set and slightly golden.

Lentil Soup with Vegetables

Calories: 307

Ingredients:

• Lentils 150g
• Carrot 1 medium
• Celery stalk 1
• Potato 1 medium
• Vegetable broth 500ml
• Olive oil 1 tbsp
• Fresh parsley 10g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse and drain 150g of lentils.
2. Step 2: Chop 1 carrot, 1 celery stalk, and 1 potato into small pieces.
3. Step 3: In a pot, heat a little olive oil and add chopped vegetables, cooking for 3 minutes.
4. Step 4: Add lentils and 500ml of vegetable broth to the pot.
5. Step 5: Simmer for 15 minutes or until lentils are tender.
6. Step 6: Season with salt and pepper, and garnish with fresh parsley before serving.

Broccoli and Cauliflower Rice Bowl

Calories: 460

Ingredients:

• Broccoli 200g
• Cauliflower rice 150g
• Olive oil 1 tbsp
• Lemon juice 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Chop broccoli into florets and steam for 5 minutes until tender.
2. Step 2: Grate cauliflower to resemble rice or use pre-bought cauliflower rice.
3. Step 3: Heat olive oil in a pan, add cauliflower rice and stir-fry for 2 minutes.
4. Step 4: Mix in steamed broccoli and season with lemon juice, salt, and pepper.
5. Step 5: Cook for an additional 3 minutes and serve hot.

Yogurt with Mixed Berries

Calories: 256

Ingredients:

• Plain unsweetened yogurt 200g
• Mixed berries (blueberries, strawberries) 50g

Cooking Steps:

1. Step 1: In a bowl, take 200g of plain unsweetened yogurt.
2. Step 2: Add 50g of mixed berries to the yogurt.
3. Step 3: Gently mix the berries into the yogurt.
4. Step 4: Serve immediately or keep it chilled if preferred.

Roasted Vegetable Quinoa Bowl

Calories: 358

Ingredients:

• Quinoa 80g
• Zucchini 50g
• Bell peppers 50g
• Olive oil 10ml
• Gluten-free soy sauce 20g
• Sesame seeds 10g

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Rinse 80g of quinoa under cold water.
3. Step 3: In a pot, add 160ml of water to the quinoa. Bring to a boil, then lower the heat and simmer for 15 minutes, or until water is fully absorbed.
4. Step 4: Cut 50g of zucchini and 50g of bell peppers into bite-sized pieces.
5. Step 5: Place the vegetables on a baking tray, drizzle with olive oil, and roast in the oven for about 15 minutes.
6. Step 6: Once vegetables are roasted and quinoa is cooked, combine them in a bowl.
7. Step 7: Add 20g of gluten-free soy sauce and 10g sesame seeds. Mix well.

Eggplant and Mushroom Stir Fry

Calories: 418

Ingredients:

• Eggplant 150g
• Mushrooms 100g
• Olive oil 20ml
• Gluten-free soy sauce 30g

Cooking Steps:

1. Step 1: Slice 150g of eggplant into thin strips.
2. Step 2: Clean and slice 100g of mushrooms.
3. Step 3: In a wok, heat 20ml of olive oil over medium heat.
4. Step 4: Add eggplant slices and stir-fry for about 5 minutes until soft.
5. Step 5: Add the mushrooms and continue to stir-fry for an additional 5 minutes.
6. Step 6: Add 30g of gluten-free soy sauce.
7. Step 7: Stir in optional spices like garlic and ginger (if desired), adjusting as per taste.
8. Step 8: Serve immediately over a bed of cooked quinoa or rice if desired.

Fruit Salad with Almonds

Calories: 256

Ingredients:

• Fresh strawberries 80g
• Diced kiwi 80g
• Sliced almonds 50g

Cooking Steps:

1. Step 1: Rinse 80g of fresh strawberries and 80g of diced kiwi thoroughly under water.
2. Step 2: Slice the strawberries and kiwi into bite-sized pieces.
3. Step 3: Add 50g of sliced almonds to the fruit.
4. Step 4: Mix all ingredients together in a bowl and serve.

Caprese Salad with Basil

Calories: 307

Ingredients:

• Fresh tomatoes 150g
• Mozzarella cheese 100g
• Fresh basil leaves 10g
• Olive oil 20ml

Cooking Steps:

1. Step 1: Slice 150g of fresh tomatoes and 100g of mozzarella cheese.
2. Step 2: Layer the tomato slices and mozzarella slices on a platter.
3. Step 3: Sprinkle 10g of fresh basil leaves over the top.
4. Step 4: Drizzle with olive oil and a sprinkle of salt.
5. Step 5: Serve immediately.

Vegetable Curry with Coconut Milk

Calories: 460

Ingredients:

• Chopped onions 100g
• Diced bell peppers 100g
• Broccoli 100g
• Coconut milk 150ml
• Curry powder 15g
• Olive oil 10ml

Cooking Steps:

1. Step 1: Heat a pan and slightly oil it with 10ml of olive oil.
2. Step 2: Add 100g of chopped onions and sauté until translucent.
3. Step 3: Add 100g of diced bell peppers and 100g of broccoli.
4. Step 4: Pour in 150ml of coconut milk and let it simmer.
5. Step 5: Add 15g of curry powder and mix well until vegetables are tender.
6. Step 6: Serve the curry with optional garnish of herbs.

Oatmeal with Nuts and Seeds

Calories: 256

Ingredients:

• Gluten-Free Oats 50g
• Water 200ml
• Mixed Seeds and Nuts (Safe Types) 20g

Cooking Steps:

1. Step 1: Boil 200ml of water in a small saucepan.
2. Step 2: Add 50g of gluten-free oats to the boiling water.
3. Step 3: Reduce heat to a simmer and cook for 5-7 minutes, stirring occasionally.
4. Step 4: Once cooked, remove from heat and stir in 20g of mixed seeds and nuts that are safe for consumption.
5. Step 5: Let it cool slightly, then serve.

Spinach and Feta Frittata

Calories: 358

Ingredients:

• Eggs 3 large
• Spinach 50g
• Feta Cheese 30g
• Olive Oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat oven to 180°C (350°F).
2. Step 2: Whisk 3 eggs in a mixing bowl.
3. Step 3: Add in 50g of chopped spinach and 30g of crumbled feta cheese.
4. Step 4: In an oven-safe skillet, heat 1 tablespoon of olive oil over medium heat.
5. Step 5: Pour the egg mixture into the skillet, spread evenly.
6. Step 6: Cook for about 5 minutes on the stovetop, or until edges begin to set.
7. Step 7: Transfer skillet to the oven and bake for 10-15 minutes, or until the center is set.
8. Step 8: Remove from oven and let cool slightly before slicing and serving.

Roasted Veggie and Tofu Skewers

Calories: 409

Ingredients:

• Firm Tofu 100g
• Assorted Vegetables 150g
• Olive Oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat grill or oven to medium-high heat.
2. Step 2: Cut 100g of firm tofu into cubes.
3. Step 3: Chop 150g of assorted vegetables (such as bell peppers, zucchini, and mushrooms) into bite-sized pieces.
4. Step 4: Thread tofu and veggies onto skewers.
5. Step 5: Brush skewers lightly with olive oil.
6. Step 6: Grill or roast skewers for about 10-15 minutes, turning occasionally, until veggies are tender and lightly charred.
7. Step 7: Remove from grill and serve with a side of gluten-free dipping sauce.