Vibrant Veggie Week: Discover the Ultimate 7-Day Plant-Based Meal Plan for Beginner Cooks!

Greek Yogurt with Berries and Honey

Calories: 600

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g
• Honey 1 tbsp

Cooking Steps:

1. Step 1: In a bowl, place 200g of Greek yogurt.
2. Step 2: Add 100g of mixed berries (strawberries, blueberries, raspberries).
3. Step 3: Drizzle 1 tablespoon of honey over the yogurt and berries.
4. Step 4: Mix gently to combine and serve immediately.

Quinoa Salad with Avocado and Black Beans

Calories: 800

Ingredients:

• Quinoa 100g
• Avocado 1 whole
• Black beans 1 cup
• Cherry tomatoes 1 cup
• Lime 1 whole (for juice)
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions.
2. Step 2: Once cooked, let it cool for 5 minutes.
3. Step 3: In a large bowl, combine the cooked quinoa, 1 chopped avocado, 1 cup of drained and rinsed black beans, and 1 cup of cherry tomatoes cut in half.
4. Step 4: Season with salt, pepper, and a squeeze of lime juice. Mix well.
5. Step 5: Serve immediately or refrigerate for later consumption.

Vegetable Stir-Fry with Tofu and Rice

Calories: 1000

Ingredients:

• Rice 150g
• Firm tofu 200g
• Mixed vegetables 1 cup
• Soy sauce 2 tbsp
• Cooking oil 2 tbsp

Cooking Steps:

1. Step 1: Cook 150g of rice according to package instructions.
2. Step 2: While the rice is cooking, heat 2 tablespoons of oil in a large pan over medium-high heat.
3. Step 3: Add 200g of firm tofu, cut into cubes, and stir-fry for 5-7 minutes until golden brown.
4. Step 4: Add 1 cup of steamed mixed vegetables (bell peppers, broccoli, carrots) to the pan.
5. Step 5: Stir-fry for another 5 minutes, then add 2 tablespoons of soy sauce and cook for another 2 minutes.
6. Step 6: Serve the tofu and vegetable stir-fry over the cooked rice.

Oatmeal with Almond Butter and Banana

Calories: 600

Ingredients:

• Rolled oats 1 cup
• Almond butter 2 tablespoons
• Banana 1 medium

Cooking Steps:

1. Step 1: Combine 1 cup of rolled oats with 2 cups of water in a small pot. Cook over medium heat until the water is absorbed and the oats are tender, about 5-7 minutes.
2. Step 2: Stir in 2 tablespoons of almond butter until fully combined.
3. Step 3: Slice one medium banana and add it on top of the oatmeal.
4. Step 4: Serve warm.

Spinach and Feta Stuffed Peppers

Calories: 800

Ingredients:

• Bell peppers 2
• Fresh spinach 2 cups
• Cooked quinoa 1 cup
• Feta cheese 1/2 cup
• None 1/2 cup feta cheese

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Cut 2 bell peppers in half and remove the seeds.
3. Step 3: In a mixing bowl, combine 2 cups of fresh spinach, 1 cup of cooked quinoa, and 1/2 cup of crumbled feta cheese.
4. Step 4: Fill each pepper half with the spinach and feta mixture.
5. Step 5: Place the stuffed peppers on a baking sheet and bake for 15-20 minutes, until the peppers are tender.
6. Step 6: Serve warm.

Lentil and Vegetable Soup

Calories: 988

Ingredients:

• Olive oil 1 tablespoon
• Onion 1
• Carrots 2
• Celery stalks 2
• Dry lentils 1 cup
• Vegetable broth 6 cups
• Kale 2 cups
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a large pot, heat 1 tablespoon of olive oil over medium heat.
2. Step 2: Add 1 diced onion, 2 diced carrots, and 2 diced celery stalks. Cook for 5-7 minutes, until the vegetables are tender.
3. Step 3: Stir in 1 cup of dry lentils and 6 cups of vegetable broth.
4. Step 4: Bring to a boil, then reduce the heat and simmer for 15-20 minutes, until the lentils are tender.
5. Step 5: Add 2 cups of chopped kale and cook for another 5 minutes.
6. Step 6: Season with salt and pepper to taste, and serve warm.

Smoothie with Spinach, Banana, and Almond Milk

Calories: 600

Ingredients:

• Baby spinach 2 cups
• Banana 1 large
• Almond milk 1 cup
• Flax seeds 1 tablespoon
• Honey 1 teaspoon
• Greek yogurt 1/2 cup

Cooking Steps:

1. Step 1: Gather all ingredients: baby spinach, banana, almond milk, flax seeds, honey, Greek yogurt.
2. Step 2: Peel the banana and break it into chunks.
3. Step 3: Add 2 cups of baby spinach, the banana chunks, 1 cup of almond milk, 1 tablespoon of flax seeds, 1 teaspoon of honey, and 1/2 cup of Greek yogurt into a blender.
4. Step 4: Blend until smooth and creamy.
5. Step 5: Pour into a glass and enjoy!

Caprese Salad with Quinoa

Calories: 800

Ingredients:

• Quinoa 1/2 cup
• Cherry tomatoes 1 cup
• Mozzarella balls 1 cup
• Basil leaves 1/2 cup
• Olive oil 2 tablespoons
• Balsamic vinegar 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook 1/2 cup of quinoa according to package instructions.
2. Step 2: While the quinoa is cooking, slice 1 cup of cherry tomatoes and 1 cup of mozzarella balls.
3. Step 3: In a large bowl, combine the cooked quinoa, cherry tomatoes, mozzarella balls, and 1/2 cup of fresh basil leaves.
4. Step 4: Drizzle with 2 tablespoons of olive oil and 1 tablespoon of balsamic vinegar. Season with salt and pepper to taste.
5. Step 5: Toss to combine and serve.

Vegetarian Tacos with Black Beans and Avocado

Calories: 1000

Ingredients:

• Olive oil 2 tablespoons
• Onion 1 large
• Garlic cloves 2
• Black beans 1 can
• Cumin 1 teaspoon
• Paprika 1 teaspoon
• Salt to taste
• Avocado 1 large
• Lime juice 1 tablespoon
• Corn tortillas 4
• Tomatoes 1 cup, chopped
• Lettuce 1 cup, shredded

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a pan over medium heat.
2. Step 2: Add 1 chopped onion and 2 cloves of minced garlic, sauté until soft.
3. Step 3: Stir in 1 can of black beans (drained and rinsed), 1 teaspoon of cumin, 1 teaspoon of paprika, and salt to taste. Cook for 5-7 minutes.
4. Step 4: While the beans are cooking, mash 1 avocado in a bowl and season with salt and lime juice.
5. Step 5: Warm up 4 corn tortillas in a separate pan.
6. Step 6: Assemble the tacos by spreading a layer of mashed avocado on each tortilla, followed by the black bean mixture.
7. Step 7: Top with chopped tomatoes, shredded lettuce, and a squeeze of lime. Serve immediately.

Avocado Toast with Poached Egg

Calories: 600

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Eggs 2
• Salt to taste
• Pepper to taste
• Vinegar 1 splash

Cooking Steps:

1. Step 1: Toast 2 slices of whole grain bread.
2. Step 2: Mash 1 medium avocado and spread it evenly on the toasted bread.
3. Step 3: Bring a pot of water to boil, and then reduce to a simmer. Add a splash of vinegar.
4. Step 4: Crack 2 eggs into small bowls and gently slide them into the simmering water. Cook for 3-4 minutes until the egg white is just set, leave the egg yolk runny. Remove with a slotted spoon and place on top of the avocado toast.
5. Step 5: Season with salt and pepper to taste, and sprinkle with optional red pepper flakes.

Roasted Vegetable and Chickpea Bowl

Calories: 800

Ingredients:

• Red bell pepper 1
• Zucchini 1
• Red onion 1
• Chickpeas 1 can
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste
• Quinoa 1 cup cooked
• Tahini or dressing to drizzle

Cooking Steps:

1. Step 1: Preheat oven to 400°F (200°C).
2. Step 2: Chop 1 red bell pepper, 1 zucchini, and 1 red onion into bite-sized pieces.
3. Step 3: Drain and rinse 1 can of chickpeas.
4. Step 4: Toss the vegetables and chickpeas with 1 tablespoon of olive oil, salt, and pepper. Spread on a baking sheet.
5. Step 5: Roast in the oven for 15 minutes, stirring halfway through, until vegetables are tender.
6. Step 6: Serve the roasted vegetables and chickpeas over 1 cup of cooked quinoa. Drizzle with tahini or your favorite dressing.

Vegetarian Stuffed Bell Peppers

Calories: 987

Ingredients:

• Bell peppers 4
• Brown rice 1 cup cooked
• Black beans 1 can
• Corn 1 cup
• Diced tomatoes 1 cup
• Cumin 1 teaspoon
• Chili powder 1 teaspoon
• Cheddar cheese 1/2 cup shredded

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Cut 4 bell peppers in half lengthwise, remove seeds.
3. Step 3: In a large bowl, mix 1 cup cooked brown rice, 1 can black beans (drained and rinsed), 1 cup corn, 1 cup diced tomatoes, 1 teaspoon cumin, and 1 teaspoon chili powder.
4. Step 4: Spoon the mixture into each pepper half and place them in a baking dish.
5. Step 5: Cover with foil and bake for 20 minutes. Remove foil and sprinkle with 1/2 cup shredded cheddar cheese.
6. Step 6: Bake for an additional 5 minutes until the cheese is melted and bubbly.

Chia Seed Pudding with Berries

Calories: 597

Ingredients:

• Chia seeds 40g
• Almond milk 250ml
• Mixed berries 150g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: In a bowl, combine 40g of chia seeds with 250ml of almond milk.
2. Step 2: Stir well and let it sit for 5 minutes, then stir again to break up any clumps.
3. Step 3: Cover and refrigerate overnight (or at least 4 hours).
4. Step 4: Before serving, top with 150g of mixed berries and 1 tablespoon of honey.

Vegetable and Hummus Wrap

Calories: 716

Ingredients:

• Gluten-free tortilla 1 large
• Hummus 50g
• Bell pepper 50g
• Carrots 50g
• Cucumber 50g
• Spinach leaves 50g
• Feta cheese (optional) 30g

Cooking Steps:

1. Step 1: Lay out a gluten-free tortilla on a flat surface.
2. Step 2: Spread 50g of hummus evenly over the tortilla.
3. Step 3: Add 50g of sliced bell pepper, 50g of shredded carrots, 50g of cucumber slices, and 50g of spinach leaves.
4. Step 4: Sprinkle with feta cheese (optional).
5. Step 5: Roll up the tortilla tightly, cut in half, and serve.

Eggplant Parmesan

Calories: 1075

Ingredients:

• Eggplant 1 large
• Flour 100g
• Eggs 2
• Breadcrumbs 100g
• Marinara sauce 200ml
• Mozzarella cheese 200g
• Flour, Breadcrumbs 100g each

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Slice 1 large eggplant into 1/4 inch thick rounds.
3. Step 3: Dredge eggplant slices in 100g of flour, dip in 2 beaten eggs, then coat with 100g of breadcrumbs.
4. Step 4: Arrange eggplant slices on a baking sheet and bake for 15 minutes, flipping halfway through.
5. Step 5: In a baking dish, spread a layer of marinara sauce.
6. Step 6: Layer eggplant slices over sauce, then top with more marinara sauce and 200g of shredded mozzarella cheese.
7. Step 7: Bake for an additional 10 minutes until cheese is melted and bubbly. Serve hot.

Mixed Fruit Salad with Cottage Cheese Alternative

Calories: 575

Ingredients:

• Apple 150g
• Banana 100g
• Berries 100g
• Greek yogurt or cottage cheese alternative 100g
• Honey 1 tbsp
• cottage cheese 100g

Cooking Steps:

1. Step 1: Wash and chop the fruits (apple, banana, berries) into bite-sized pieces.
2. Step 2: Mix the chopped fruits in a large bowl.
3. Step 3: Stir in the Greek yogurt or cottage cheese alternative.
4. Step 4: Drizzle honey on top for extra sweetness if desired.
5. Step 5: Serve immediately and enjoy.

Caesar Salad with Tofu Croutons

Calories: 716

Ingredients:

• Firm tofu 150g
• Olive oil 1 tbsp
• Romaine lettuce 200g
• Caesar dressing 50g
• Parmesan cheese 30g

Cooking Steps:

1. Step 1: Drain and press the tofu to remove excess moisture, then cut it into small cubes.
2. Step 2: Heat olive oil in a pan, add tofu cubes, season with salt and pepper, and fry until golden brown to make tofu croutons.
3. Step 3: Wash and chop the romaine lettuce.
4. Step 4: Toss the lettuce with Caesar dressing in a large bowl.
5. Step 5: Add the tofu croutons on top and grate some Parmesan cheese to finish off the salad.
6. Step 6: Serve immediately and enjoy.

Vegetarian Chili

Calories: 1197

Ingredients:

• Olive oil 2 tbsp
• Onion 150g
• Bell pepper 100g
• Garlic 2 cloves
• Canned tomatoes 400g
• Beans (kidney, black, or pinto) 150g
• Corn 100g
• Chili powder 2 tsp
• Cumin 1 tsp
• Paprika 1 tsp
• Salt 1/2 tsp
• Pepper 1/4 tsp

Cooking Steps:

1. Step 1: Heat olive oil in a large pot over medium heat.
2. Step 2: Add chopped onions, bell peppers, and garlic, and sauté until they are softened.
3. Step 3: Add canned tomatoes, drained and rinsed beans, and corn to the pot.
4. Step 4: Season with chili powder, cumin, paprika, salt, and pepper.
5. Step 5: Let the chili simmer for about 15 minutes, stirring occasionally.
6. Step 6: Serve hot and enjoy.

Granola with Almond Milk and Fresh Berries

Calories: 600

Ingredients:

• Granola 100g
• Almond Milk 200ml
• Fresh Mixed Berries 150g

Cooking Steps:

1. Step 1: Measure out 100g of granola and place it into a bowl.
2. Step 2: Pour 200ml of almond milk over the granola.
3. Step 3: Top the granola with 150g of fresh mixed berries (such as strawberries, blueberries, and raspberries).
4. Step 4: Serve immediately and enjoy.

Vegetarian Sushi Rolls

Calories: 800

Ingredients:

• Sushi Rice 1 cup
• Nori Sheets 2 sheets
• Avocado 1/2 avocado
• Cucumber 1 cucumber
• Carrot 1 carrot
• Soy Sauce Optional

Cooking Steps:

1. Step 1: Cook 1 cup of sushi rice according to the package instructions. Allow it to cool slightly.
2. Step 2: Prepare the fillings: slice 1/2 avocado, 1 cucumber, and 1 carrot into thin strips.
3. Step 3: Lay a sheet of nori on a bamboo sushi mat. Spread a thin layer of sushi rice on the nori, leaving a 1-inch border at the top.
4. Step 4: Place the vegetable strips horizontally across the rice.
5. Step 5: Roll the sushi tightly using the bamboo mat. Use a bit of water to seal the edge of the nori.
6. Step 6: Slice the sushi roll into bite-sized pieces using a sharp knife.
7. Step 7: Serve with soy sauce and pickled ginger if desired.

Stuffed Portobello Mushrooms

Calories: 900

Ingredients:

• Portobello Mushrooms 4 large
• Quinoa 1 cup cooked
• Parmesan Cheese 1/4 cup grated
• Spinach 1/4 cup chopped

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Remove the stems from 4 large Portobello mushrooms and wipe the caps clean.
3. Step 3: In a bowl, mix together 1 cup of cooked quinoa, 1/4 cup of grated Parmesan cheese, and 1/4 cup of chopped spinach.
4. Step 4: Stuff each mushroom cap with the quinoa mixture.
5. Step 5: Place the stuffed mushrooms on a baking sheet and bake for 15-20 minutes, until the mushrooms are tender and the filling is heated through.
6. Step 6: Serve hot and enjoy.