Transform Your Plate: The Ultimate Mediterranean Delight Meal Plan for Busy Lacto-Ovo Vegetarians!

Greek Yogurt with Honey and Berries

Calories: 512

Ingredients:

• Greek yogurt 200g
• Honey 1 tablespoon
• Mixed berries 50g

Cooking Steps:

1. Step 1: In a bowl, scoop 200g of Greek yogurt.
2. Step 2: Drizzle 1 tablespoon of honey over the yogurt for sweetness.
3. Step 3: Add 50g of mixed berries like blueberries and strawberries on top.
4. Step 4: Stir the mixture gently to combine the yogurt, honey, and berries to your liking.

Grilled Vegetable and Halloumi Salad

Calories: 685

Ingredients:

• Halloumi cheese 100g
• Zucchini 50g
• Bell peppers 50g
• Cherry tomatoes 50g
• Olive oil 1 tablespoon
• Lemon 1 slice

Cooking Steps:

1. Step 1: Slice 100g of halloumi cheese into even pieces.
2. Step 2: Grill the halloumi slices on a pan over medium heat until golden on both sides, around 5 minutes each side.
3. Step 3: Slice zucchini, bell peppers, and cherry tomatoes into bite-sized pieces.
4. Step 4: In the same pan, grill the vegetables until they are slightly charred.
5. Step 5: Combine the grilled halloumi and vegetables in a large bowl.
6. Step 6: Drizzle 1 tablespoon of olive oil and squeeze a lemon over the salad for flavor.
7. Step 7: Toss the salad to ensure even distribution of flavors.

Eggplant Parmesan

Calories: 760

Ingredients:

• Eggplant 1 small
• Olive oil 1 tablespoon
• Tomato sauce 100g
• Parmesan cheese 30g
• Mozzarella cheese 50g
• Basil 5 leaves

Cooking Steps:

1. Step 1: Slice 1 small eggplant into thin rounds.
2. Step 2: Grill the eggplant rounds in a pan with olive oil until softened.
3. Step 3: Layer the cooked eggplant slices in a baking dish, alternately with tomato sauce.
4. Step 4: Sprinkle grated parmesan cheese over the layers and top with a slice of mozzarella.
5. Step 5: Broil in the oven for 5-7 minutes until the cheese is bubbly and golden.
6. Step 6: Garnish with fresh basil leaves before serving.

Gluten-Free Banana Pancakes

Calories: 510

Ingredients:

• Bananas 2 large
• Eggs 2
• Gluten-Free Flour 100g
• Baking Powder 1 teaspoon
• Butter or Oil 1 tablespoon for frying

Cooking Steps:

1. Step 1: Mash the bananas in a large bowl until smooth.
2. Step 2: Stir in the eggs, and mix until well blended.
3. Step 3: Add gluten-free flour and baking powder to the mixture and blend until smooth.
4. Step 4: Heat a non-stick pan over medium heat and pour about a quarter cup of batter.
5. Step 5: Cook until bubbles form on the surface, then flip and cook until browned on the other side.

Chickpea and Avocado Greek Salad

Calories: 626

Ingredients:

• Canned Chickpeas 200g
• Avocado 1 medium
• Cucumber 1
• Tomatoes 2 medium
• Red Onion 1 small
• Feta Cheese 50g
• Olives 50g
• Olive Oil 2 tablespoons
• Lemon Juice 1 tablespoon
• Dried Oregano 1 teaspoon

Cooking Steps:

1. Step 1: Rinse and drain the canned chickpeas and place them in a large bowl.
2. Step 2: Peel and dice the avocado, then add to the bowl.
3. Step 3: Chop cucumber, tomatoes, and red onion into small pieces and combine with chickpeas and avocado.
4. Step 4: Add crumbled feta cheese and olives to the salad.
5. Step 5: Drizzle with olive oil, squeeze lemon juice, and sprinkle with oregano.
6. Step 6: Toss everything together and serve chilled.

Mushroom Risotto

Calories: 821

Ingredients:

• Vegetable Broth 750ml
• Onion 1 medium
• Garlic 2 cloves
• Mushrooms 200g
• Arborio Rice 200g
• Parmesan Cheese 50g
• Olive Oil 2 tablespoons
• Salt to taste
• Black Pepper to taste

Cooking Steps:

1. Step 1: Warm vegetable broth in a pan and keep it on low heat.
2. Step 2: In a large saucepan, heat olive oil and sauté onions and garlic until softened.
3. Step 3: Add sliced mushrooms and cook until lightly browned.
4. Step 4: Stir in the Arborio rice to coat with the olive oil and cook for a minute.
5. Step 5: Begin adding warm broth a ladle at a time, stirring until absorbed, continue until the rice is tender.
6. Step 6: Sprinkle Parmesan cheese and season with salt and pepper to taste.
7. Step 7: Remove from heat and let it sit for a few minutes before serving.

Spinach and Feta Omelette

Calories: 489

Ingredients:

• Eggs 120g
• Spinach 60g
• Feta Cheese 50g
• Olive Oil 20g

Cooking Steps:

1. Step 1: Crack the eggs into a bowl and beat them thoroughly.
2. Step 2: Chop the spinach finely and crumble the feta cheese.
3. Step 3: Heat olive oil in a non-stick skillet over medium heat.
4. Step 4: Pour the beaten eggs into the skillet.
5. Step 5: Add the chopped spinach and feta cheese evenly.
6. Step 6: Cook until the eggs are set, fold the omelette in half and serve.

Mediterranean Quinoa Bowl

Calories: 587

Ingredients:

• Quinoa 100g
• Cherry Tomatoes 80g
• Cucumber 70g
• Kalamata Olives 30g
• Feta Cheese 20g
• Olive Oil 10g
• Lemon Juice 10g

Cooking Steps:

1. Step 1: Rinse the quinoa under cold water.
2. Step 2: Cook quinoa in boiling water until tender, about 10 minutes.
3. Step 3: Chop the cherry tomatoes and cucumber into small pieces.
4. Step 4: Mix the cooked quinoa with tomatoes, cucumber, and olives.
5. Step 5: Add olive oil, lemon juice, salt, and pepper, and stir well.
6. Step 6: Top with crumbled feta and serve chilled or at room temperature.

Zucchini Noodles with Pesto

Calories: 781

Ingredients:

• Zucchini 250g
• Pesto 80g
• Cherry Tomatoes 50g
• Olive Oil 20g

Cooking Steps:

1. Step 1: Spiralize the zucchini into noodles or cut into thin strips.
2. Step 2: Heat olive oil in a pan over medium heat.
3. Step 3: Add zucchini noodles and sauté for about 3 minutes until they are just tender.
4. Step 4: Stir in the pesto and cherry tomatoes, and cook for another 2 minutes.
5. Step 5: Season with salt and pepper to taste and serve immediately.

Overnight Chia Pudding with Almonds

Calories: 500

Ingredients:

• Chia seeds 3 tablespoons
• Almond milk 1 cup
• Honey 1 tablespoon
• Cinnamon pinch
• Almonds 10 pieces
• Banana half, sliced

Cooking Steps:

1. Step 1: In a bowl, combine 3 tablespoons of chia seeds with 1 cup of almond milk.
2. Step 2: Add 1 tablespoon of honey and a pinch of cinnamon to the mixture.
3. Step 3: Mix the ingredients well and cover the bowl. Refrigerate overnight.
4. Step 4: In the morning, stir the pudding and top with 10 almonds and a few slices of banana.

Caprese Stuffed Tomatoes

Calories: 600

Ingredients:

• Tomatoes 4 medium
• Gluten-free mozzarella cheese 1 cup, cubed
• Basil leaves 10
• Salt pinch
• Pepper pinch

Cooking Steps:

1. Step 1: Preheat your oven to 180°C (356°F).
2. Step 2: Cut the tops off 4 medium tomatoes and scoop out the insides.
3. Step 3: In a mixing bowl, combine 1 cup of cubed gluten-free mozzarella cheese, 10 basil leaves, and a pinch of salt and pepper.
4. Step 4: Stuff each tomato with the cheese mixture and place in a baking dish.
5. Step 5: Bake for 10 minutes or until the cheese is melted.

Vegetable Lasagna (Gluten-Free Pasta)

Calories: 900

Ingredients:

• Gluten-free lasagna sheets 400g
• Onion 1, chopped
• Garlic cloves 2, minced
• Spinach 2 cups, chopped
• Bell peppers 1 cup, sliced
• Ricotta cheese 1 cup
• Parmesan cheese 1/2 cup, grated

Cooking Steps:

1. Step 1: In a pot, boil water and cook 400g of gluten-free lasagna sheets until al dente.
2. Step 2: In a pan, sauté 1 chopped onion and 2 minced garlic cloves in olive oil until translucent.
3. Step 3: Add 2 cups of chopped spinach and 1 cup of sliced bell peppers to the pan. Cook until soft.
4. Step 4: Preheat oven to 200°C (392°F).
5. Step 5: Layer lasagna sheets with the vegetable mixture and 1 cup of ricotta cheese in a baking dish.
6. Step 6: Top with 1/2 cup of grated Parmesan cheese.
7. Step 7: Bake for 15 minutes until cheese is golden.

Avocado Toast with Poached Eggs

Calories: 500

Ingredients:

• Gluten-free bread 100g
• Avocado 80g
• Eggs 2 pieces
• Feta cheese 30g
• Lemon juice 1 tsp
• Salt to taste
• Black pepper to taste
• Basil to taste

Cooking Steps:

1. Step 1: Cut the gluten-free bread into slices and toast them until golden brown.
2. Step 2: Mash the avocado in a bowl, season with salt, pepper, and a touch of lemon juice.
3. Step 3: Bring a pot of water to a simmer and add a splash of vinegar.
4. Step 4: Crack each egg into a small bowl and gently slide into the simmering water; poach for about 4 minutes.
5. Step 5: Spread the mashed avocado on the toasted bread slices.
6. Step 6: Top each toast with a poached egg and sprinkle with some crumbled feta and fresh basil for flavor.

Lentil and Spinach Soup

Calories: 620

Ingredients:

• Lentils 100g
• Spinach 50g
• Vegetable broth 200ml
• Tomato puree 50g
• Onion 50g
• Garlic 2 cloves
• Olive oil 1 tbsp
• Salt to taste
• Black pepper to taste
• Thyme to taste

Cooking Steps:

1. Step 1: Cook lentils in a pot of boiling water until tender; this should take about 10 minutes.
2. Step 2: In another pot, heat a little olive oil and sauté chopped onion and garlic.
3. Step 3: Add the cooked lentils, vegetable broth, and tomato puree to the pot.
4. Step 4: Let it simmer for about 5 minutes, then add the spinach and stir until just wilted.
5. Step 5: Season with salt, pepper, and thyme to taste.
6. Step 6: Finish with a drizzle of olive oil before serving.

Stuffed Bell Peppers with Rice and Feta

Calories: 920

Ingredients:

• Bell peppers 4 pieces
• Rice 150g
• Feta cheese 50g
• Onion 50g
• Garlic 2 cloves
• Chickpeas 100g
• Diced tomatoes 100g
• Olive oil 1 tbsp
• Herbs (oregano, thyme) to taste

Cooking Steps:

1. Step 1: Preheat the oven to 200 degrees Celsius (400 degrees Fahrenheit).
2. Step 2: Slice the tops off the bell peppers and remove the seeds.
3. Step 3: Sauté chopped onions and garlic in olive oil until fragrant.
4. Step 4: Mix the cooked rice with the sautéed onions, garlic, chickpeas, diced tomatoes, and crumbled feta cheese. Season with herbs.
5. Step 5: Stuff the bell peppers with the rice mixture and place them in a baking dish.
6. Step 6: Bake in the preheated oven for 15 minutes until the peppers are tender and the filling is heated through.

Smoothie Bowl with Granola

Calories: 489

Ingredients:

• Banana 1 piece (100g)
• Frozen berries 100g
• Gluten-free almond milk 150ml
• Gluten-free granola 50g
• Fresh berries 30g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Blend 1 banana, 100g frozen berries, and 150ml gluten-free almond milk until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with 50g gluten-free granola and a few fresh berries.
4. Step 4: Drizzle with a tablespoon of honey for sweetness.

Vegetable Paella

Calories: 685

Ingredients:

• Olive oil 1 tablespoon
• Bell peppers 100g
• Zucchini 100g
• Peas 50g
• Cooked gluten-free rice 200g
• Canned tomatoes 50g
• Saffron Pinch
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a pan over medium heat.
2. Step 2: Add 100g chopped bell peppers, 100g zucchini, and 50g peas. Sauté for 3 minutes.
3. Step 3: Stir in 200g cooked gluten-free rice and 50g canned tomatoes.
4. Step 4: Add a pinch of saffron, salt, and pepper to taste. Cook for another 5 minutes.

Eggplant and Tomato Bake

Calories: 780

Ingredients:

• Eggplant 200g
• Tomatoes 150g
• Feta cheese 100g
• Olive oil 2 tablespoons

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Slice 200g eggplant and 150g tomatoes into rounds.
3. Step 3: Layer the eggplant and tomato slices in a baking dish.
4. Step 4: Sprinkle 100g crumbled feta cheese evenly over the top.
5. Step 5: Drizzle with 2 tablespoons of olive oil and bake for 15 minutes.

Buckwheat and Blueberry Pancakes

Calories: 550

Ingredients:

• Buckwheat flour 100g
• Almond milk 200ml
• Honey 1 tablespoon
• Blueberries 50g
• Butter 10g

Cooking Steps:

1. Step 1: In a bowl, mix 100g buckwheat flour with 200ml of almond milk and 1 tablespoon of honey until smooth.
2. Step 2: Preheat a non-stick pan over medium heat and add a small amount of butter.
3. Step 3: Pour a ladle of batter onto the pan and add a handful of blueberries. Cook for 2-3 minutes on each side until golden brown.
4. Step 4: Serve warm, topped with additional blueberries if desired.

Greek Spinach Pie (Spanakopita)

Calories: 600

Ingredients:

• Fresh spinach 150g
• Feta cheese 100g
• Eggs 2
• Nutmeg Pinch
• Gluten-free filo pastry 4 sheets
• Olive oil 20ml

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: In a bowl, mix 150g of fresh spinach with 100g feta cheese, 2 beaten eggs, and a pinch of nutmeg.
3. Step 3: Place the mixture on gluten-free filo pastry, fold, and brush with olive oil.
4. Step 4: Bake for 10 minutes until the pastry is golden and crisp.

Tomato and Basil Polenta with Parmesan

Calories: 850

Ingredients:

• Vegetable broth 500ml
• Polenta 150g
• Tomatoes 2
• Parmesan cheese 50g
• Basil leaves Handful
• Salt To taste

Cooking Steps:

1. Step 1: Bring 500ml vegetable broth to a boil in a saucepan.
2. Step 2: Gradually whisk in 150g polenta, stirring constantly until thick and creamy, about 5 minutes.
3. Step 3: Stir in 2 chopped tomatoes, 50g grated Parmesan cheese, and a handful of fresh basil leaves.
4. Step 4: Season with salt to taste and serve warm.