Unlock Your Taste Buds: A 7-Day Vibrant Veggie Delights Meal Plan for the Lacto-Ovo Adventurer!

Greek Yogurt with Honey and Berries

Calories: 480

Ingredients:

• Greek yogurt 200g
• Mixed berries 50g
• Honey 20g

Cooking Steps:

1. Step 1: Place 200g of Greek yogurt into a bowl.
2. Step 2: Add 50g of mixed fresh berries on top.
3. Step 3: Drizzle with 1 tablespoon (20g) of honey.
4. Step 4: Gently mix and serve.

Vegetarian Mexican Burrito Bowl

Calories: 600

Ingredients:

• Quinoa 100g
• Red bell pepper 50g
• Zucchini 50g
• Salsa 20g
• Shredded cheese 30g

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions.
2. Step 2: Dice 50g of red bell pepper and 50g of zucchini.
3. Step 3: Mix the cooked quinoa, diced vegetables, and 1 tablespoon of salsa.
4. Step 4: Top with 30g of shredded cheese and serve.

Mediterranean Quinoa Salad

Calories: 720

Ingredients:

• Quinoa 150g
• Cucumber 100g
• Cherry tomatoes 100g
• Feta cheese 30g
• Olive oil 10g
• Lemon juice 10g

Cooking Steps:

1. Step 1: Cook 150g of quinoa and allow to cool.
2. Step 2: Chop 100g of cucumber and 100g cherry tomatoes.
3. Step 3: Mix quinoa, vegetables, 30g of feta cheese, and 1 tablespoon of olive oil.
4. Step 4: Add 10g of lemon juice and mix thoroughly.
5. Step 5: Season with salt and pepper to taste, and serve.

Avocado Toast with Eggs

Calories: 500

Ingredients:

• Avocado 100g
• Multigrain bread 80g
• Eggs 120g (2 large eggs)
• Olive oil 5g
• Lime juice 5ml

Cooking Steps:

1. Step 1: Toast 2 slices of multigrain bread until golden brown.
2. Step 2: Cut an avocado in half, remove the seed, and scoop out the flesh into a bowl.
3. Step 3: Mash the avocado with a fork and add lime juice, salt, and pepper to taste.
4. Step 4: Spread the avocado mixture over the toasted bread slices evenly.
5. Step 5: In a pan, heat a small amount of olive oil over medium heat.
6. Step 6: Crack two eggs into the pan and cook sunny side up until the whites are set and yolks are still runny.
7. Step 7: Place the eggs on top of the avocado toast and serve immediately.

Chickpea and Avocado Salad

Calories: 620

Ingredients:

• Chickpeas 200g
• Avocado 50g
• Cherry tomatoes 50g
• Cucumber 30g
• Olive oil 10ml
• Lemon juice 10ml
• Mixed greens 60g

Cooking Steps:

1. Step 1: In a bowl, combine 200g of cooked chickpeas with 50g of diced avocado.
2. Step 2: Add chopped cherry tomatoes and cucumber for freshness.
3. Step 3: Drizzle with a dressing made from olive oil, lemon juice, salt, and pepper.
4. Step 4: Mix well to combine all ingredients.
5. Step 5: Serve on a bed of fresh lettuce or mixed greens.

Vegetable Stir-Fry with Tofu

Calories: 680

Ingredients:

• Tofu 150g
• Bell peppers 50g
• Zucchini 50g
• Carrots 50g
• Olive oil 10ml
• Soy sauce 15ml
• Sesame seeds 5g

Cooking Steps:

1. Step 1: Cut tofu into small cubes.
2. Step 2: In a non-stick pan, heat olive oil over medium-high heat.
3. Step 3: Add tofu cubes to the pan and cook until golden brown, about 5 minutes.
4. Step 4: Add sliced bell peppers, zucchini, and carrots to the pan and stir-fry for another 3 minutes.
5. Step 5: Season with soy sauce and a pinch of salt and pepper.
6. Step 6: Serve hot with a sprinkle of sesame seeds on top.

Fruit Smoothie with Granola

Calories: 450

Ingredients:

• banana 1 whole
• mixed berries 100g
• almond milk 200ml
• granola 50g
• walnuts 20g

Cooking Steps:

1. Step 1: Blend together 1 banana, 100g of mixed berries, and 200ml of almond milk until smooth.
2. Step 2: Pour smoothie into a bowl.
3. Step 3: Top with 50g of granola and 20g of chopped walnuts.

Caprese Salad with Balsamic Glaze

Calories: 600

Ingredients:

• fresh mozzarella 200g
• ripe tomatoes 200g
• basil leaves 10 leaves
• balsamic glaze 30ml

Cooking Steps:

1. Step 1: Slice 200g of fresh mozzarella cheese and 200g of ripe tomatoes.
2. Step 2: Layer the tomato slices and mozzarella slices alternately.
3. Step 3: Tear fresh basil leaves and sprinkle over the salad.
4. Step 4: Drizzle 30ml of balsamic glaze over the top.

Zucchini Pasta with Tomato Basil Sauce

Calories: 750

Ingredients:

• zucchini 250g
• tomato basil sauce 100g
• Parmesan cheese (optional) 20g

Cooking Steps:

1. Step 1: Spiralize 250g of zucchini into noodles.
2. Step 2: Heat 100g of pre-made tomato basil sauce in a pan over medium heat.
3. Step 3: Add zucchini noodles to the sauce and cook for 2-3 minutes until tender.
4. Step 4: Serve with grated Parmesan cheese if desired.

Egg and Cheese Breakfast Burrito

Calories: 450

Ingredients:

• olive oil 1 tablespoon
• eggs 2 large
• corn tortilla 1
• cheddar cheese 30g
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat.
2. Step 2: Whisk 2 large eggs with salt and a pinch of pepper, then pour into the skillet.
3. Step 3: Cook the eggs, stirring gently until they are set but still moist.
4. Step 4: Warm a corn tortilla in another pan until soft.
5. Step 5: Place cooked eggs in the center of the tortilla.
6. Step 6: Add 30g of grated cheddar cheese on top of the eggs.
7. Step 7: Fold the sides of the tortilla over the filling.
8. Step 8: Serve hot with a side of salsa.

Mediterranean Hummus Wrap

Calories: 600

Ingredients:

• hummus 100g
• whole wheat wrap 1 large
• cucumber 50g
• carrot 50g
• cherry tomatoes 50g
• feta cheese 30g
• olives 10g

Cooking Steps:

1. Step 1: Spread 100g of hummus evenly over a large whole wheat wrap.
2. Step 2: Layer 50g of sliced cucumber and 50g of grated carrot over the hummus.
3. Step 3: Add 50g of halved cherry tomatoes and 30g of feta cheese crumbles.
4. Step 4: Sprinkle 10g of sliced olives over the top.
5. Step 5: Roll the wrap tightly and slice in half.
6. Step 6: Serve with a side of mixed greens if desired.

Black Bean and Corn Tacos

Calories: 750

Ingredients:

• black beans 200g
• corn 100g
• lime juice 1 tablespoon
• cumin 1 teaspoon
• corn tortillas 3
• avocado 1 sliced
• cilantro to garnish
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: In a large bowl, combine 200g of canned black beans and 100g of canned corn, drained and rinsed.
2. Step 2: Season the mixture with 1 tablespoon of lime juice, 1 teaspoon of cumin, salt, and pepper to taste.
3. Step 3: Warm 3 corn tortillas on a dry skillet over medium heat.
4. Step 4: Divide the bean and corn mixture equally among the tortillas.
5. Step 5: Top each with sliced avocado and chopped cilantro.
6. Step 6: Serve with a lime wedge on the side.

Mixed Berry Parfait

Calories: 450

Ingredients:

• Greek yogurt 150g
• Mixed berries (strawberries, blueberries, raspberries) 50g
• Granola 50g

Cooking Steps:

1. Step 1: Layer Greek yogurt at the bottom of a glass or bowl.
2. Step 2: Add a layer of mixed berries on top of the yogurt.
3. Step 3: Sprinkle granola over the berries.
4. Step 4: Repeat layers if needed until ingredients are used.
5. Step 5: Serve immediately after layering.

Roasted Vegetable and Feta Quinoa Bowl

Calories: 600

Ingredients:

• Quinoa 100g
• Bell peppers 50g
• Zucchini 50g
• Feta cheese 50g
• Olive oil 10ml
• Lemon juice 10ml

Cooking Steps:

1. Step 1: Cook quinoa according to package instructions and set aside.
2. Step 2: In a pan, sauté sliced bell peppers and zucchinis with olive oil until tender.
3. Step 3: Mix cooked quinoa, vegetables, and crumbled feta cheese.
4. Step 4: Season with salt, pepper, and a squeeze of lemon juice.
5. Step 5: Serve warm or at room temperature.

Stuffed Peppers with Brown Rice

Calories: 750

Ingredients:

• Brown rice 150g
• Bell peppers 150g
• Black beans 50g
• Corn kernels 30g
• Cumin 1 tsp
• Cilantro 10g

Cooking Steps:

1. Step 1: Pre-cook brown rice and set aside.
2. Step 2: Cut tops off bell peppers and remove the seeds.
3. Step 3: Mix brown rice with black beans and corn kernels, season with cumin and salt.
4. Step 4: Stuff the peppers with the rice mixture.
5. Step 5: Bake the stuffed peppers in a preheated oven at 180°C for 5 minutes or until tender.
6. Step 6: Serve hot, garnished with chopped cilantro.

Almond Butter and Banana Toast

Calories: 450

Ingredients:

• wholegrain bread 2 slices
• almond butter 4 tablespoons
• banana 1 large
• honey 1 teaspoon (optional)

Cooking Steps:

1. Step 1: Toast two slices of wholegrain bread until golden.
2. Step 2: Spread 2 tablespoons of almond butter on each slice.
3. Step 3: Slice one large banana and arrange the slices on top of the almond butter.
4. Step 4: Drizzle with a little honey if desired.

Couscous and Vegetable Salad

Calories: 600

Ingredients:

• couscous 1 cup
• vegetable stock 1 cup
• cherry tomatoes 10, halved
• cucumber 1 small, diced
• red bell pepper 1, chopped
• olive oil 1 tablespoon
• lemon juice 1 tablespoon
• parsley handful, chopped
• feta cheese 50g, crumbled

Cooking Steps:

1. Step 1: Place 1 cup of couscous in a bowl and pour over 1 cup of boiling vegetable stock. Cover and leave to stand for 5 minutes.
2. Step 2: Fluff couscous with a fork and add chopped cherry tomatoes, cucumber, and red bell pepper.
3. Step 3: Stir in a tablespoon of olive oil, lemon juice, and season with salt and pepper.
4. Step 4: Add a handful of chopped parsley and crumbled feta cheese on top.

Eggplant Parmesan

Calories: 750

Ingredients:

• eggplant 1, sliced
• olive oil 2 tablespoons
• chopped tomatoes 1 cup
• mozzarella cheese 100g, shredded
• parmesan cheese 50g, grated

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Slice one eggplant into rounds, brush with olive oil, and season with salt and pepper.
3. Step 3: Layer the slices in a baking dish with chopped tomatoes, shredded mozzarella cheese, and parmesan cheese.
4. Step 4: Bake for 10 minutes or until the cheese has melted and the eggplant is tender.

Breakfast Bowl with Feta and Avocado

Calories: 450

Ingredients:

• Quinoa 100g
• Cucumber 50g
• Cherry tomatoes 50g
• Feta cheese 100g
• Avocado 1/2 piece

Cooking Steps:

1. Step 1: Cook 100g quinoa according to package instructions, typically requiring about 10 minutes.
2. Step 2: While quinoa is cooking, chop 50g cucumber and 50g cherry tomatoes.
3. Step 3: In a bowl, blend 100g of feta cheese with the diced vegetables.
4. Step 4: Once quinoa is cooked, mix with the vegetable-feta blend.
5. Step 5: Top with half an avocado sliced.

Grilled Vegetable and Halloumi Wrap

Calories: 599

Ingredients:

• Mixed bell peppers 150g
• Halloumi cheese 150g
• Gluten-free wraps 2 pieces
• Olive oil 1 tbsp

Cooking Steps:

1. Step 1: Slice 150g of mixed bell peppers and 150g halloumi cheese.
2. Step 2: On a grill pan, grill halloumi slices and bell peppers for about 5 minutes on each side or until char marks appear.
3. Step 3: Warm two gluten-free wraps.
4. Step 4: Distribute the grilled cheese and vegetables equally in the wraps.
5. Step 5: Add a drizzle of olive oil and salt to taste.

Vegetable Paella

Calories: 750

Ingredients:

• Olive oil 1 tbsp
• Onion 100g
• Red bell pepper 100g
• Arborio rice 200g
• Smoked paprika 1 tsp
• Vegetable broth 500ml
• Peas 100g
• Parsley a handful

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a large pan over medium heat.
2. Step 2: Chop and add 100g onion and 100g red bell pepper; sauté until tender.
3. Step 3: Stir in 200g arborio rice and 1 teaspoon smoked paprika.
4. Step 4: Pour in 500ml vegetable broth gradually, stirring frequently, until the rice is cooked and liquid is absorbed.
5. Step 5: Add 100g of peas and cook for another 2 minutes.
6. Step 6: Serve warm, garnished with chopped parsley.