Unlock Flavor and Health: The Ultimate Plant-Powered Feast Plan for Culinary Experts on a 20-Week Journey

Avocado Toast with Tomato and Chia Seeds

Calories: 480

Ingredients:

• Avocado 1 medium
• Tomato 1 small
• Chia seeds 1 tablespoon
• Gluten-free bread 2 slices

Cooking Steps:

1. Step 1: Toast two slices of gluten-free bread until golden brown.
2. Step 2: Slice the avocado and scoop out the flesh into a bowl.
3. Step 3: Mash the avocado with a fork, adding a pinch of salt and pepper to taste.
4. Step 4: Slice a fresh tomato into thin rounds.
5. Step 5: Spread the mashed avocado evenly on each piece of toast.
6. Step 6: Top with sliced tomatoes and sprinkle chia seeds on top.
7. Step 7: Serve immediately and enjoy.

Quinoa Salad with Black Beans and Corn

Calories: 600

Ingredients:

• Quinoa 1 cup
• Black beans 1 cup
• Corn 1 cup
• Red bell pepper 1 medium
• Red onion 1 small
• Lime 1

Cooking Steps:

1. Step 1: Rinse 1 cup of quinoa under cold water until the water runs clear.
2. Step 2: Bring 2 cups of water to a boil in a saucepan and add quinoa.
3. Step 3: Cover and simmer for 15 minutes or until quinoa is fluffy.
4. Step 4: In a large bowl, combine cooked quinoa, 1 cup canned black beans rinsed and drained, and 1 cup corn kernels.
5. Step 5: Chop 1 red bell pepper and 1 small red onion and add to the salad.
6. Step 6: Squeeze the juice of 1 lime over the mixture, add salt and pepper to taste.
7. Step 7: Gently mix all the ingredients until well combined and serve chilled.

Vegetable Stir Fry with Tofu

Calories: 720

Ingredients:

• Tofu 1 block
• Broccoli 1 cup
• Carrot 1 large
• Bell pepper 1 medium
• Soy sauce 2 tablespoons
• Sesame oil 1 tablespoon
• Vegetable oil 3 tablespoons

Cooking Steps:

1. Step 1: Press and cube a block of firm tofu.
2. Step 2: In a wok, heat 2 tablespoons of vegetable oil over high heat.
3. Step 3: Add the tofu cubes and stir-fry until golden on all sides, then remove from the wok.
4. Step 4: Chop broccoli, carrots, and bell peppers into bite-sized pieces.
5. Step 5: Add another tablespoon of oil to the wok, then add the broccoli, carrots, and bell peppers.
6. Step 6: Stir-fry the vegetables for about 5-7 minutes until crisp-tender.
7. Step 7: Return the tofu to the wok and add soy sauce and sesame oil to taste.
8. Step 8: Toss everything together until well combined and heated through, then serve hot.

Mango Smoothie Bowl

Calories: 450

Ingredients:

• Ripe mango 150g
• Banana 100g
• Almond milk 100ml
• Rolled oats 25g
• Sliced almonds 10g
• Chia seeds 5g
• Fresh strawberries 30g

Cooking Steps:

1. Step 1: Peel and dice one ripe mango.
2. Step 2: In a blender, combine the diced mango, one banana, half a cup of almond milk, and a quarter cup of rolled oats.
3. Step 3: Blend until smooth and creamy.
4. Step 4: Pour the smoothie into a bowl.
5. Step 5: Top with sliced almonds, chia seeds, and sliced fresh strawberries.
6. Step 6: Serve immediately.

Spinach and Chickpea Soup

Calories: 550

Ingredients:

• Olive oil 30ml
• Onion 100g
• Garlic cloves 10g
• Cumin 5g
• Turmeric 5g
• Chickpeas 240g (1 can)
• Vegetable broth 500ml
• Fresh spinach 100g

Cooking Steps:

1. Step 1: In a large pot, heat two tablespoons of olive oil over medium heat.
2. Step 2: Add one diced onion and two minced garlic cloves, and sauté for about 5 minutes until onion is translucent.
3. Step 3: Stir in one teaspoon of cumin and one teaspoon of turmeric, cooking for an additional minute.
4. Step 4: Add one can of chickpeas (drained and rinsed) and 500ml of vegetable broth. Bring to a boil.
5. Step 5: Reduce the heat to a simmer and add 100g of fresh spinach.
6. Step 6: Cook for another 5 minutes until spinach is wilted.
7. Step 7: Season with salt and pepper to taste.
8. Step 8: Serve hot.

Grilled Vegetable Skewers with Quinoa

Calories: 850

Ingredients:

• Bell peppers 150g
• Zucchini 150g
• Cherry tomatoes 100g
• Olive oil 30ml
• Quinoa 200g
• Salt and pepper To taste
• Fresh parsley 5g

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Cut vegetables such as bell peppers, zucchini, and cherry tomatoes into bite-sized pieces.
3. Step 3: Thread the vegetables onto skewers.
4. Step 4: Brush with olive oil and sprinkle with salt and pepper.
5. Step 5: Grill skewers for about 10 minutes, turning occasionally.
6. Step 6: Meanwhile, cook one cup of quinoa according to package instructions.
7. Step 7: Once the skewers are done, serve them over the cooked quinoa.
8. Step 8: Garnish with fresh parsley before serving.

Banana Oatmeal with Almonds

Calories: 444

Ingredients:

• Rolled oats 40g
• Banana 100g
• Sliced almonds 20g

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of water to a boil.
2. Step 2: Add 40g of rolled oats to the pot and reduce heat to simmer.
3. Step 3: Cook the oats for about 10 minutes, stirring occasionally until creamy.
4. Step 4: Slice 1 medium banana (about 100g) and add to the oatmeal.
5. Step 5: Cook for another minute.
6. Step 6: Remove from heat and transfer to a serving bowl.
7. Step 7: Garnish with 20g of sliced almonds on top before serving.

Caprese Salad with Avocado

Calories: 534

Ingredients:

• Tomatoes 200g
• Avocado 100g
• Olive oil 1 tablespoon
• Basil leaves A handful
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Slice 2 medium tomatoes (about 200g) and arrange them on a plate.
2. Step 2: Slice 1 avocado (about 100g) and place the slices between the tomatoes.
3. Step 3: Add fresh basil leaves on top.
4. Step 4: Drizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper.
5. Step 5: Serve immediately.

Stuffed Peppers with Couscous and Mushrooms

Calories: 719

Ingredients:

• Bell peppers 200g
• Couscous 100g
• Mushrooms 150g
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Halve 2 bell peppers (200g) and remove seeds.
3. Step 3: Cook 100g of couscous according to package instructions.
4. Step 4: Sauté 150g of chopped mushrooms in a pan over medium heat until golden.
5. Step 5: Mix cooked couscous, mushrooms, and a pinch of salt and pepper in a bowl.
6. Step 6: Fill each bell pepper half with the couscous-mushroom mixture.
7. Step 7: Place stuffed peppers in a baking dish and bake for 15 minutes.
8. Step 8: Serve hot.

Berry Chia Pudding

Calories: 445

Ingredients:

• Chia seeds 40g
• Almond milk 150ml
• Mixed berries 60g
• Honey or Maple Syrup 1 tablespoon

Cooking Steps:

1. Step 1: In a bowl, combine chia seeds with almond milk.
2. Step 2: Stir in honey or maple syrup for sweetness.
3. Step 3: Mix in assorted berries.
4. Step 4: Refrigerate overnight or for at least 4 hours before serving.

Lentil and Tomato Stew

Calories: 580

Ingredients:

• Brown lentils 100g
• Tomato 150g
• Carrots 60g
• Bell peppers 60g
• Onion 50g
• Garlic 2 cloves
• Olive oil 1 tablespoon
• Vegetable broth 200ml

Cooking Steps:

1. Step 1: Rinse lentils under running water.
2. Step 2: In a pot, heat olive oil and sauté onions and garlic until soft.
3. Step 3: Add tomatoes and lentils, then pour in vegetable broth.
4. Step 4: Season with herbs and spices, then simmer until lentils are tender.
5. Step 5: Stir in chopped carrots and bell peppers, cook for an additional 5 minutes.

Zucchini Noodles with Pesto and Cherry Tomatoes

Calories: 665

Ingredients:

• Zucchini 250g
• Cherry tomatoes 100g
• Pesto 50g
• Pine nuts 20g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Spiralize or thinly slice zucchinis into noodles.
2. Step 2: Heat olive oil in a pan, add zucchini noodles and sauté for 3-4 minutes.
3. Step 3: Mix in cherry tomatoes and cook for an additional 2 minutes.
4. Step 4: Remove from heat and stir in fresh pesto.
5. Step 5: Serve topped with pine nuts for added texture and flavor.

Apple and Walnut Overnight Oats

Calories: 440

Ingredients:

• Oats 80g
• Almond milk 150ml
• Apple 1 small
• Chopped walnuts 20g
• Chia seeds 10g
• Cinnamon 1/2 tsp
• Honey 1 tbsp

Cooking Steps:

1. Step 1: In a bowl, combine oats and almond milk. Stir well.
2. Step 2: Chop the apple into small cubes and add to the oats.
3. Step 3: Add walnuts and chia seeds to the mixture and stir.
4. Step 4: Add a touch of cinnamon for flavor.
5. Step 5: Refrigerate overnight or for at least 4 hours.
6. Step 6: Before serving, top with a little honey and enjoy.

Roasted Cauliflower and Quinoa Buddha Bowl

Calories: 620

Ingredients:

• Quinoa 70g
• Cauliflower 150g
• Olive oil 1 tbsp
• Spinach 50g
• Avocado 1/2
• Cherry tomatoes 6
• Sesame seeds 1 tbsp
• Lemon 1 wedge

Cooking Steps:

1. Step 1: Rinse and cook quinoa according to package instructions.
2. Step 2: Cut cauliflower into small florets. Drizzle with olive oil, salt, and pepper, and roast at 200°C for 15 minutes.
3. Step 3: Prepare a bed of spinach in a serving bowl.
4. Step 4: Once quinoa and cauliflower are ready, place them over the spinach.
5. Step 5: Add sliced avocado and halved cherry tomatoes to the bowl.
6. Step 6: Sprinkle with sesame seeds and serve with lemon wedge on the side.

Eggplant Parmigiana with Spinach

Calories: 719

Ingredients:

• Eggplant 200g
• Olive oil 2 tbsp
• Marinara sauce 150ml
• Parmesan cheese 30g
• Spinach 100g
• Garlic 2 cloves

Cooking Steps:

1. Step 1: Preheat oven to 190°C.
2. Step 2: Slice eggplant into rounds and brush with olive oil, then layer in a baking dish.
3. Step 3: Top with marinara sauce and sprinkle with grated parmesan cheese.
4. Step 4: Bake in oven for 20 minutes until eggplant is tender.
5. Step 5: While eggplant is baking, saute spinach with garlic in olive oil.
6. Step 6: Serve eggplant on a plate and top with sautéed spinach.

Peanut Butter and Banana Rice Cakes

Calories: 450

Ingredients:

• Rice cakes 3 pieces
• Peanut butter 2 tablespoons
• Banana 1 medium

Cooking Steps:

1. Step 1: Spread 2 tablespoons of peanut butter evenly over 3 whole rice cakes.
2. Step 2: Slice one medium banana and distribute slices over the peanut butter.
3. Step 3: Optional: Sprinkle with a small pinch of cinnamon for extra flavor.

Cauliflower Tacos with Black Beans

Calories: 530

Ingredients:

• Cauliflower 1/2 head
• Olive oil 1 tablespoon
• Corn tortillas 3 pieces
• Black beans 1/2 cup
• Cilantro 1/4 cup
• Lime wedges 2 pieces

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Cut half a head of cauliflower into small florets and toss with olive oil, cumin, coriander, and a touch of salt. Roast in the oven for 15 minutes.
3. Step 3: Warm corn tortillas in a skillet over medium heat.
4. Step 4: Fill each tortilla with roasted cauliflower, 1/2 cup black beans, chopped cilantro, and a squeeze of lime.

Mushroom Risotto with Asparagus

Calories: 800

Ingredients:

• Olive oil 2 tablespoons
• Onion 1 medium
• Arborio rice 1 cup
• Vegetable broth 4 cups
• Mushrooms 1 cup
• Asparagus 100g

Cooking Steps:

1. Step 1: In a large pan, heat 2 tablespoons of olive oil over medium heat. Add 1 chopped onion and sauté until translucent.
2. Step 2: Stir in 1 cup of arborio rice, cooking for 2 minutes. Slowly add 4 cups of vegetable broth, 1/2 cup at a time, stirring until absorbed before adding more.
3. Step 3: In another pan, sauté 1 cup sliced mushrooms and 100g asparagus in olive oil until tender.
4. Step 4: Once the rice is creamy and cooked, stir the vegetables into the risotto and season with salt and pepper to taste.

Almond Butter and Berry Sandwich

Calories: 480

Ingredients:

• Almond butter 2 tablespoons
• Mixed berries 100g
• Gluten-free bread 2 slices
• Chia seeds 1 teaspoon

Cooking Steps:

1. Step 1: Toast two slices of gluten-free bread until golden brown.
2. Step 2: Spread 2 tablespoons of almond butter evenly on one side of each toast.
3. Step 3: Layer 100g of fresh mixed berries on top of the almond butter-covered slices.
4. Step 4: Sprinkle a small pinch of chia seeds for an extra crunch.
5. Step 5: Place one slice on top of the other to make a sandwich, slice in half, and serve.

Sweet Potato and Kale Salad

Calories: 570

Ingredients:

• Sweet potato 1 medium
• Kale 150g
• Cherry tomatoes 50g
• Red bell pepper 50g
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon
• Tahini 2 teaspoons
• Mustard 1 teaspoon
• Sunflower seeds 1 tablespoon

Cooking Steps:

1. Step 1: Peel and dice one medium sweet potato; boil until tender and drain.
2. Step 2: In a large bowl, massage 150g of kale with a tablespoon of olive oil until softened.
3. Step 3: Add the cooked sweet potato, 50g of cherry tomatoes, and 50g of sliced red bell pepper.
4. Step 4: Drizzle with a simple dressing of lemon juice, tahini, and mustard.
5. Step 5: Toss everything together and sprinkle some sunflower seeds on top before serving.

Vegetable Paella with Artichokes

Calories: 730

Ingredients:

• Olive oil 2 tablespoons
• Tomatoes 150g
• Onion 150g
• Garlic 1 clove
• Paprika 1 teaspoon
• Arborio rice 1 cup
• Vegetable stock 250ml
• Artichokes 100g
• Green peas 50g
• Parsley handful

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a large skillet over medium heat.
2. Step 2: Add 150g of diced tomatoes and 150g of chopped onions, cook until soft.
3. Step 3: Stir in 1 clove of garlic (minced), 1 teaspoon of paprika, and 1 cup of Arborio rice.
4. Step 4: Pour in 250ml of vegetable stock, bring to a boil then reduce heat and simmer.
5. Step 5: Add 100g of artichokes and 50g of green peas; cover and cook until rice is tender.
6. Step 6: Once absorbed, stir in a handful of chopped parsley and serve warm.