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

Posted on August 26, 2024

Avoids: chocolate, sugar
Diet: Ovo-vegetarian
Gluten-Free
Allergies: Peanuts
Chinese Recipes
Japanese Recipes
Location: Argentina
Age: 37
Male
Target Time: 6 weeks
Activity Level: Sedentary (office job)
Low Activity
1-Hour Meals
Beginner Recipes
Meal Variety: Moderate variety
Calorie Management
Personalized Meal Plan

This meal plan is thoughtfully crafted to align with your health goals, dietary preferences, and lifestyle. With a target weight of 68 kg over 6 weeks, this gluten-free, ovo-vegetarian plan ensures a delightful variety while avoiding your dietary restrictions, such as peanuts, sugar, and chocolate.

Each meal is designed to be nutritious, delicious, and easy to prepare, perfect for a beginner cook with a busy, sedentary lifestyle. Enjoy diverse flavors with a moderate variety, exploring 12 new meals each week.

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AI meal plans: Crafted by code, enjoyed by you.

The Wholesome Week: Elevate Your Health with Plant-Powered Delights

In the whirlwind of our busy lives—filled with back-to-back meetings, family activities, and never-ending to-do lists—maintaining a healthy diet can often seem like an uphill battle. But what if we told you that eating healthily can be as straightforward as following a thoughtfully curated meal plan? Enter "Wholesome Week: Plant-Powered Delights"—a glorious culinary journey meticulously designed for individuals, particularly those beginners in the kitchen, looking to nourish their bodies without the complicated fuss that often deters many from cooking at home.

The Importance of Eating Healthy

First and foremost, let's discuss why it’s imperative to prioritize a healthy diet. Food is more than mere sustenance; it is the foundation of our physical and mental well-being. A wholesome diet can help maintain an ideal weight, enhance energy levels, boost mood, and even protect against chronic diseases. If you’re striving for a target weight of 68 kg over the next six weeks, every meal counts. With the proper balance of nutrients combined with mindful eating, you can not only achieve your weight goals but also gain a florid sense of vitality. This feeling, my friends, is what the Plant-Powered Delights meal plan is all about.

A Custom Meal Planner: Your New Best Friend

With complications and dietary restrictions often overshadowing the act of cooking, a custom meal planner becomes your ally. This plan embraces an ovo-vegetarian lifestyle, free from gluten, peanuts, sugar, and chocolate. It is crafted to prevent culinary confusion while allowing a vibrant array of flavors and nutritional benefits. Designed specifically for individuals who may not have the highest level of cooking expertise, it offers simplicity without sacrificing taste or variety.

Savor a Plant-Powered Palette

Imagine starting your day with the creamy delight of Avocado Toast with a perfectly boiled egg. The marriage of healthy fats from the avocado and protein from the egg sets a positive tone for the day. As morning sun spills into your kitchen, greet the day with a light yet revitalizing Banana Almond Smoothie, rich in nutrients and sweetness without any bad vibes from sugar.

Lunchtime Offerings: There’s No Need to Compromise

When lunchtime rolls around, say goodbye to mundane salads and hello to vibrant Chickpea Salad tossed with a zesty lemon dressing or a soothing Lentil Soup packed with fresh seasonal vegetables. Packed with fiber and protein, each bite will not only fill your stomach but elevate your spirits as well. And let’s not forget the splendid taste of Quinoa Bowls filled with roasted vegetables; it’s not just a meal, it’s a bowl of wellness.

Evening Meals: A Celebration of Flavor

As the sun sets, unwind with a delightful dinner featuring Vegetable Stir Fry with Tofu, bursting with the umami richness of your favorite Chinese or Japanese-inspired flavors. Pair it with Broccoli and Cauliflower Rice Bowls, drizzled with a touch of coconut milk and herbs, which not only pleases the palate but also captivates the senses. With each meal, you don’t just fill your belly; you embark on a culinary adventure right from your kitchen.

Desserts with a Twist

Even with a focus on health, who says dessert is off the table? Light and luscious, a Yogurt Parfait layered with Mixed Berries will fulfill your cravings while keeping your conscience clean. It’s these satisfying details—like balancing indulgence with nutrition—that transform a simple meal into an extraordinary experience.

Building Your Meal Plan: Time to Get Started

To embark on this transformative journey, gather the ingredients you'll need, including fresh produce like zucchini, bell peppers, and spinach, as well as pantry staples such as oatmeal and mixed nuts. You don’t need to struggle with complex cooking methods; the recipes are friendly and uncomplicated, designed for those still perfecting their chopping skills.

In Conclusion: More Than Just a Diet

Ultimately, what this meal plan offers is more than a stepping stone to weight loss—it’s a pathway to embracing healthier lifestyle choices while enjoying the richness of diverse, delicious foods. This Wholesome Week, treat yourself to the gift of a nurturing relationship with food. Each meal is not just an end goal but part of a transformative journey towards a vibrant and healthful you. Cooking doesn’t have to be a chore; it can be an empowering act that nurtures your body and soul. So, roll up your sleeves, whip up these dishes, and be prepared to relish in the delightful delights of plant-powered nutrition!

From the creamy delight of Avocado Toast with Egg for breakfast to the umami richness of Vegetable Stir Fry with Tofu for dinner, and the light yet satisfying Banana Almond Smoothie to start another day, every meal is a balanced feast. Savor the taste of chickpea salad with a zesty lemon dressing, or dive into a hearty lentil soup with fresh vegetables.

AI meal plans: Crafted by code, enjoyed by you.

Each dish, from Broccoli and Cauliflower Rice Bowls to Vegetable Curry with Coconut Milk, is infused with flavors inspired by Chinese and Japanese cuisines, adapted to Argentinean ingredients. This plan doesn't just promise weight loss, but a culinary journey toward better health and vitality

Additional Insights

This meal plan is designed to provide balanced nutrition while being easy to prepare. Each meal is crafted with fresh ingredients and offers a variety of flavors to keep your taste buds excited.

Whether you are a beginner or an experienced cook, these recipes are straightforward and come with detailed instructions to ensure you can follow along with ease. Enjoy the process of cooking and the satisfaction of a well-prepared meal.

Remember, the key to a successful meal plan is consistency and variety. Make sure to try out different recipes and adjust them according to your taste preferences and dietary needs.

Additionally, each meal plan is tailored to meet specific dietary requirements, ensuring that you get the right balance of nutrients. From protein-packed breakfasts to fiber-rich dinners, every meal is designed to support your health and wellness goals.

Our meal plans also include tips on how to make the most of your ingredients, reducing waste and saving money. Learn how to store your food properly, make use of leftovers, and create delicious meals with minimal effort.

We also provide insights into the nutritional benefits of each ingredient used in the meal plans. Understand how each component contributes to your overall health, from boosting your immune system to improving your digestion.

Monday

Breakfast

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.
20 minutes
Easy

Lunch

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.
25 minutes
Easy

Dinner

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.
15 minutes
Easy

Tuesday

Breakfast

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.
5 minutes
Easy

Lunch

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.
20 minutes
Easy

Dinner

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.
35 minutes
Easy

Wednesday

Breakfast

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.
15 minutes
Easy

Lunch

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.
20 minutes
Easy

Dinner

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.
25 minutes
Easy

Thursday

Breakfast

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.
20 minutes
Easy

Lunch

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.
25 minutes
Easy

Dinner

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.
15 minutes
Easy

Friday

Breakfast

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.
10 minutes
Easy

Lunch

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.
20 minutes
Easy

Dinner

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.
30 minutes
Easy

Saturday

Breakfast

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.
15 minutes
Easy

Lunch

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.
20 minutes
Easy

Dinner

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.
25 minutes
Easy

Sunday

Breakfast

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.
15 minutes
Easy

Lunch

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.
25 minutes
Easy

Dinner

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.
20 minutes
Easy

Enhance Your Health with AI Meal Planning at Rex.Fit

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Explore Rex.Fit's innovative solutions to support your health and wellness at Rex.Fit.

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