Unlock Flavor and Nutrition: A Beginner's Guide to the Ultimate 7-Day Wholesome Veggie Meal Plan for Ovo-Vegetarians!

Avocado and Tomato Omelette

Calories: 418

Ingredients:

• Eggs 2 units
• Olive oil 1 tablespoon
• Tomato 1 medium
• Avocado 1/2 unit
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Beat 2 eggs in a bowl and season with salt and pepper.
2. Step 2: Heat 1 tbsp of olive oil in a pan over medium heat.
3. Step 3: Pour the beaten eggs into the pan.
4. Step 4: Slice 1 medium tomato and 1/2 avocado.
5. Step 5: Once the eggs are half cooked, add the tomato slices and avocado on one half of the omelette.
6. Step 6: Fold the omelette over the fillings and cook for another 2 minutes.
7. Step 7: Serve hot.

Spinach and Chickpea Salad

Calories: 501

Ingredients:

• Chickpeas (canned) 1 cup
• Spinach leaves 100g
• Cucumber 1 medium
• Carrot 1 medium
• Olive oil 2 tablespoons
• Lime Juice 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse and drain 1 cup of canned chickpeas.
2. Step 2: In a large bowl, combine 100g fresh spinach leaves and chickpeas.
3. Step 3: Add sliced cucumber and carrot to the mixture.
4. Step 4: In a separate bowl, mix 2 tablespoons olive oil, 1 tablespoon lime juice, salt, and pepper to make a dressing.
5. Step 5: Drizzle the dressing over the salad and toss well.
6. Step 6: Serve immediately.

Paneer Stir Fry

Calories: 753

Ingredients:

• Paneer 200g
• Ghee 2 tablespoons
• Onion 1 medium
• Bell pepper 1 medium
• Garam masala 1 teaspoon
• Cilantro 10g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cut 200g paneer into cubes.
2. Step 2: Heat 2 tablespoons of ghee in a pan.
3. Step 3: Add 1 chopped onion and 1 chopped bell pepper. Stir fry for 2 minutes.
4. Step 4: Add paneer cubes and cook until golden brown.
5. Step 5: Season with salt, pepper, and 1 teaspoon garam masala.
6. Step 6: Add chopped cilantro before serving.

Fruit and Nut Yogurt Bowl

Calories: 420

Ingredients:

• Plain Greek yogurt 200g
• Mixed berries 50g
• Gluten-free granola 30g
• Crushed nuts 20g
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: In a mixing bowl, combine 200g of plain Greek yogurt with 50g of mixed berries, ensuring they are evenly distributed.
2. Step 2: Add 30g of gluten-free granola and mix gently.
3. Step 3: Top the yogurt and berries with 20g of crushed nuts.
4. Step 4: Drizzle a teaspoon of honey over the top and serve immediately.

Grilled Veggie Quinoa Bowl

Calories: 590

Ingredients:

• Quinoa 100g
• Chopped zucchini 50g
• Bell peppers 50g
• Carrots 50g
• Roasted sunflower seeds 20g
• Crumbled feta cheese 20g

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water and cook it according to package instructions.
2. Step 2: Heat a grilling pan over medium heat and grill 50g of chopped zucchini, 50g of bell peppers, and 50g of carrots until tender.
3. Step 3: Mix 150g of cooked quinoa with the grilled vegetables in a serving bowl.
4. Step 4: Add 20g of roasted sunflower seeds and 20g of crumbled feta cheese for added flavor and serve.

Coconut Curry with Tofu

Calories: 650

Ingredients:

• Firm tofu 150g
• Coconut oil 1 tablespoon
• Chopped onions 100g
• Chopped bell peppers 50g
• Green beans 50g
• Curry powder 1 tablespoon
• Coconut milk 200ml

Cooking Steps:

1. Step 1: Start by pressing any excess water out of 150g of firm tofu and cut it into cubes.
2. Step 2: In a large saucepan, heat 1 tablespoon of coconut oil over medium heat.
3. Step 3: Add 100g of chopped onions, 50g of chopped bell peppers, and 50g of green beans, stirring occasionally until the vegetables are tender.
4. Step 4: Mix in 1 tablespoon of curry powder and stir to coat the vegetables.
5. Step 5: Add 200ml of coconut milk to the pan, bring to a simmer, and then add tofu cubes.
6. Step 6: Allow it to simmer for about 10 minutes, or until the tofu is heated through.
7. Step 7: Serve hot, garnishing with fresh coriander or basil if desired.

Banana and Almond Smoothie

Calories: 418

Ingredients:

• Banana 2 medium
• Almonds 50g
• Almond Milk 250ml

Cooking Steps:

1. Step 1: Peel and slice 2 medium bananas.
2. Step 2: Add the banana slices, 50g of almonds, and 250ml of almond milk into a blender.
3. Step 3: Blend until smooth and creamy.
4. Step 4: Pour into a glass and serve immediately.

Vegetable Lentil Soup

Calories: 585

Ingredients:

• Lentils 100g
• Carrot 1 medium
• Potato 1 medium
• Bell Pepper 1 medium
• Olive Oil 2 tablespoons
• Vegetable Stock 500ml
• Salt to taste
• Pepper to taste
• Cumin to taste

Cooking Steps:

1. Step 1: Rinse 100g of lentils under cold water.
2. Step 2: Chop 1 carrot, 1 potato, and 1 bell pepper into small cubes.
3. Step 3: In a pot, heat 2 tablespoons of olive oil over medium heat.
4. Step 4: Add the vegetables and cook for 5 minutes.
5. Step 5: Add 100g of lentils to the pot and stir well.
6. Step 6: Pour in 500ml of vegetable stock and bring to a boil.
7. Step 7: Reduce the heat and let it simmer for 30 minutes until lentils are tender.
8. Step 8: Season with salt, pepper, and cumin to taste.
9. Step 9: Serve hot.

Stuffed Bell Peppers with Quinoa

Calories: 670

Ingredients:

• Quinoa 100g
• Bell Peppers 3 medium
• Onion 1 medium
• Tomatoes 2 medium
• Corn 100g
• Olive Oil 2 tablespoons
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Rinse 100g of quinoa under water and cook according to package instructions.
3. Step 3: Slice the tops off 3 bell peppers and remove the seeds.
4. Step 4: Chop 1 onion and 2 tomatoes.
5. Step 5: In a pan, heat 2 tablespoons of olive oil and sauté the onion until translucent.
6. Step 6: Add the cooked quinoa, tomatoes, 100g of corn, salt, and pepper to the pan and combine well.
7. Step 7: Stuff the bell peppers with the quinoa mixture.
8. Step 8: Place the stuffed peppers on a baking tray and bake in the oven for 25 minutes.
9. Step 9: Serve warm.

Scrambled Eggs with Feta

Calories: 417

Ingredients:

• Eggs 3 large
• Feta cheese 50g
• Olive oil 1 teaspoon

Cooking Steps:

1. Step 1: Crack 3 large eggs into a bowl. Beat them gently until the yolks and whites are mixed.
2. Step 2: Heat a non-stick pan over medium heat and add 1 teaspoon of olive oil.
3. Step 3: Pour the beaten eggs into the pan and gently stir with a spatula.
4. Step 4: As the eggs begin to set, add 50g crumbled feta cheese and continue to cook while stirring gently.
5. Step 5: Once the eggs are fully cooked but still moist, remove from heat. Serve immediately.

Zucchini Noodle Salad

Calories: 501

Ingredients:

• Zucchini 2 medium
• Cucumber 1
• Cherry tomatoes 10
• Feta cheese 50g
• Olive oil 2 tablespoons
• Lemon juice 1 lemon

Cooking Steps:

1. Step 1: Use a spiralizer to create zucchini noodles from 2 medium-sized zucchinis.
2. Step 2: In a large bowl, combine zucchini noodles with 1 sliced cucumber, 10 cherry tomatoes (halved), and 50g crumbled feta cheese.
3. Step 3: In a small bowl, whisk together 2 tablespoons of olive oil, juice of 1 lemon, salt, and pepper to taste.
4. Step 4: Pour the dressing over the salad and toss well to combine.
5. Step 5: Refrigerate for at least 15 minutes before serving to blend flavors.

Chickpea Tikka Masala

Calories: 752

Ingredients:

• Chickpeas 400g
• Coconut milk 100ml
• Tomatoes 200g
• Onion 1
• Garlic 2 cloves
• Ginger 1 tablespoon
• Tikka masala spice blend 2 tablespoons
• Olive oil 2 tablespoons

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a large pot over medium heat.
2. Step 2: Add 1 chopped onion, 2 minced garlic cloves, and 1 tablespoon grated ginger, cooking until onions are soft.
3. Step 3: Add 400g of canned chickpeas (drained and rinsed), 100ml coconut milk, and 200g chopped tomatoes. Stir well.
4. Step 4: Add 2 tablespoons of tikka masala spice blend and mix everything thoroughly.
5. Step 5: Simmer for 20 minutes until the mixture thickens. Serve hot with a garnish of chopped cilantro.

Berry and Oat Parfait

Calories: 418

Ingredients:

• Gluten-free oats 100g
• Mixed berries 75g
• Gluten-free yogurt 150g
• Honey 1 tablespoon
• Shredded coconut 10g

Cooking Steps:

1. Step 1: In a bowl, mix 100g oats with 150g gluten-free yogurt.
2. Step 2: Layer half the yogurt-oat mixture into a serving glass.
3. Step 3: Add 75g mixed berries over the yogurt layer.
4. Step 4: Top with the remaining yogurt-oat mixture.
5. Step 5: Drizzle 1 tablespoon honey over the top for sweetness.
6. Step 6: Garnish with a sprinkle of shredded coconut.

Caprese Salad with Basil

Calories: 501

Ingredients:

• Fresh tomatoes 150g
• Mozzarella cheese 100g
• Olive oil 2 tablespoons
• Fresh basil leaves 20g
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Slice 150g fresh tomatoes into circles.
2. Step 2: Slice 100g mozzarella cheese into similar-sized circles.
3. Step 3: Arrange tomato slices on a plate, alternating with mozzarella slices.
4. Step 4: Drizzle 2 tablespoons of olive oil over the salad.
5. Step 5: Tear 20g fresh basil leaves and scatter over the tomatoes and cheese.
6. Step 6: Season with salt and pepper to taste.

Mushroom Risotto

Calories: 752

Ingredients:

• Olive oil 2 tablespoons
• Mushrooms 150g
• Arborio rice 1 cup
• Vegetable stock 500ml
• Parmesan cheese 50g
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Heat 2 tablespoons olive oil in a pan over medium heat.
2. Step 2: Add 150g sliced mushrooms to the pan and sauté until browned.
3. Step 3: Add 1 cup Arborio rice and cook for 2 minutes, stirring constantly.
4. Step 4: Gradually add 500ml vegetable stock, 100ml at a time, stirring until absorbed before adding more.
5. Step 5: Continue until the rice is creamy and tender, about 20 minutes.
6. Step 6: Stir in 50g grated Parmesan cheese and cook for another 5 minutes.
7. Step 7: Season with salt and pepper to taste.

Cinnamon Apple Oatmeal

Calories: 400

Ingredients:

• Gluten-free rolled oats 50g
• Apple One medium at 100g
• Cinnamon 1/2 teaspoon
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: In a saucepan, bring 1 cup of water to a boil.
2. Step 2: Add 1/2 cup gluten-free rolled oats and reduce the heat to a simmer.
3. Step 3: Cook the oats for 5 minutes, stirring occasionally.
4. Step 4: Core and chop an apple, adding it to the oats along with 1/2 teaspoon of cinnamon.
5. Step 5: Cook for another 5-7 minutes until the apple softens.
6. Step 6: Stir in 1 tablespoon of honey and serve warm.

Roasted Vegetable Wrap

Calories: 500

Ingredients:

• Zucchini 100g
• Bell pepper 100g
• Eggplant 100g
• Olive oil 1 tablespoon
• Gluten-free tortilla wrap 1 wrap
• Hummus 50g

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Slice one large zucchini, one bell pepper, and one eggplant into strips.
3. Step 3: Place the vegetables on a baking sheet, drizzle with olive oil, and season with salt and pepper.
4. Step 4: Roast in the oven for 20 minutes, turning once.
5. Step 5: Warm gluten-free tortilla wraps.
6. Step 6: Spread hummus on the wrap, add the roasted vegetables, and roll into a wrap.
7. Step 7: Serve with a side salad.

Lentil Shepherd’s Pie

Calories: 770

Ingredients:

• Lentils 150g
• Onion 1 medium
• Garlic 2 cloves
• Carrot 1 medium
• Peas 1/2 cup
• Tomato paste 1 tablespoon
• Potatoes 2 medium
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (356°F).
2. Step 2: Boil 2 cups of lentils in water until tender, about 15-20 minutes.
3. Step 3: In a pan, sauté 1 chopped onion and 2 cloves of garlic in olive oil until soft.
4. Step 4: Add 1 carrot (chopped), 1/2 cup peas, and the cooked lentils to the pan.
5. Step 5: Mix in 1 tablespoon tomato paste and cook for 5 minutes.
6. Step 6: Transfer mixture to a baking dish.
7. Step 7: Mash 2 boiled potatoes with a little milk and spread over the lentil mixture.
8. Step 8: Bake for 20 minutes or until the top is golden.

Mango and Chia Seed Pudding

Calories: 417

Ingredients:

• Mango 200g
• Chia seeds 3 tablespoons
• Almond milk 1 cup

Cooking Steps:

1. Step 1: Peel and dice one medium mango.
2. Step 2: In a mixing bowl, combine the mango pieces with 3 tablespoons of chia seeds.
3. Step 3: Add 1 cup of almond milk into the bowl.
4. Step 4: Mix well until the chia seeds are evenly distributed.
5. Step 5: Cover the mixture and refrigerate for at least 1 hour or overnight until it thickens.
6. Step 6: Serve chilled, garnished with a few slices of mango on top.

Broccoli and Cheese Frittata

Calories: 501

Ingredients:

• Broccoli 200g
• Eggs 4 large
• Cheddar cheese 100g

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Steam 200g of broccoli florets until tender.
3. Step 3: In a bowl, whisk together 4 large eggs with salt and pepper to taste.
4. Step 4: Stir in the cooked broccoli and 100g of grated cheddar cheese.
5. Step 5: Pour the mixture into a greased baking dish.
6. Step 6: Bake in the preheated oven for 20 minutes, or until set and golden brown.
7. Step 7: Allow to cool slightly before serving.

Vegetarian Chili

Calories: 752

Ingredients:

• Onion 1 large
• Garlic cloves 2
• Olive oil 2 tablespoons
• Bell peppers 200g
• Diced tomatoes 400g
• Kidney beans 400g
• Chili powder 1 tablespoon

Cooking Steps:

1. Step 1: Roughly chop 1 large onion and mince 2 garlic cloves.
2. Step 2: In a large pot, heat 2 tablespoons of olive oil over medium heat.
3. Step 3: Add the onion and garlic, sauté until onion is translucent.
4. Step 4: Stir in 200g of chopped bell peppers and cook for 5 minutes.
5. Step 5: Add 1 can (400g) of diced tomatoes and 1 can (400g) of kidney beans.
6. Step 6: Add 1 tablespoon of chili powder, and salt and pepper to taste.
7. Step 7: Bring the mixture to a boil, then reduce heat and let it simmer for 20 minutes.
8. Step 8: Adjust seasoning and serve hot.