Nourish & Thrive: Your Ultimate 7-Day Ovo-Vegetarian Meal Plan for Beginners - Savor Greek & Korean Flavors!

Avocado-Cucumber Smoothie

Calories: 640

Ingredients:

• Avocado 1 medium
• Cucumber 1 small
• Almond milk 250ml
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Peel and pit the avocado. Cut into chunks.
2. Step 2: Peel and chop the cucumber.
3. Step 3: Add avocado and cucumber to a blender.
4. Step 4: Pour in 250ml of almond milk.
5. Step 5: Add 1 tablespoon of honey.
6. Step 6: Blend until smooth and creamy.
7. Step 7: Pour into a glass and enjoy.

Quinoa Greek Salad

Calories: 900

Ingredients:

• Quinoa 100g
• Cucumber 1 medium
• Tomatoes 2 small
• Bell peppers 1 medium
• Feta cheese 50g
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: Cook quinoa in 200ml water.
3. Step 3: Dice cucumbers, tomatoes, and bell peppers.
4. Step 4: Chop 50g of feta cheese.
5. Step 5: Once quinoa is cooked, combine with veggies and feta.
6. Step 6: Add a splash of olive oil, lemon juice, salt, and pepper.
7. Step 7: Mix well and serve chilled.

Stuffed Bell Peppers with Spinach and Feta

Calories: 1050

Ingredients:

• Bell peppers 2 large
• Spinach 150g
• Feta cheese 100g
• Garlic 1 clove

Cooking Steps:

1. Step 1: Preheat oven to 180°C (350°F).
2. Step 2: Halve and deseed 2 bell peppers.
3. Step 3: Sauté 150g of spinach with chopped garlic.
4. Step 4: Mix spinach with 100g feta cheese.
5. Step 5: Fill each bell pepper with the spinach and feta mixture.
6. Step 6: Place in an oven-safe dish, cover with foil, and bake for 20 minutes.
7. Step 7: Serve hot.

Almond Butter Banana Toast

Calories: 640

Ingredients:

• Gluten-free bread 2 slices
• Almond butter 2 tablespoons
• Banana 1 medium
• Honey 1 teaspoon (optional)

Cooking Steps:

1. Step 1: Toast two slices of gluten-free bread.
2. Step 2: Spread 2 tablespoons of almond butter across each slice evenly.
3. Step 3: Slice one banana and place evenly on top of the almond butter.
4. Step 4: Optionally, drizzle with a teaspoon of honey.
5. Step 5: Serve immediately.

Korean Bibimbap with Tofu

Calories: 895

Ingredients:

• Quinoa 1 cup cooked
• Tofu 100g
• Mixed vegetables 1 cup (carrot, zucchini, spinach)
• Sesame oil 1 tablespoon
• Gluten-free soy sauce 1 tablespoon

Cooking Steps:

1. Step 1: Cook 1 cup of quinoa according to package instructions and set aside.
2. Step 2: In a pan, heat 1 tablespoon of sesame oil, add 100g diced tofu, and stir-fry until golden brown.
3. Step 3: Add 1 cup of mixed vegetables (carrot, zucchini, spinach), stir for 3-4 minutes.
4. Step 4: Mix the ingredients in a bowl with the cooked quinoa.
5. Step 5: Drizzle with 1 tablespoon of gluten-free soy sauce and serve.

Vegetable Stir-fry with Quinoa

Calories: 1020

Ingredients:

• Quinoa 200g
• Assorted vegetables 2 cups (bell peppers, broccoli, mushrooms)
• Olive oil 1 tablespoon
• Gluten-free soy sauce 1 tablespoon
• Pepper Dash

Cooking Steps:

1. Step 1: Prepare 200g of quinoa according to package instructions and set aside.
2. Step 2: In a large pan or wok, heat 1 tablespoon of olive oil over medium heat.
3. Step 3: Add 2 cups of assorted vegetables (such as bell peppers, broccoli, and mushrooms) and stir-fry for about 5 minutes.
4. Step 4: Once vegetables are tender, add cooked quinoa and toss to combine.
5. Step 5: Season with 1 tablespoon of gluten-free soy sauce and a dash of pepper.
6. Step 6: Serve hot and enjoy.

Berry Chia Pudding

Calories: 600

Ingredients:

• chia seeds 30g
• almond milk 250ml
• honey 1 tbsp
• vanilla extract 1 tsp
• mixed berries 100g

Cooking Steps:

1. Step 1: In a medium bowl, combine chia seeds with almond milk.
2. Step 2: Add honey and vanilla extract, stir well.
3. Step 3: Fold in mixed berries.
4. Step 4: Let it sit in the refrigerator for at least 1 hour to thicken, or overnight for best results.
5. Step 5: Serve chilled.

Mediterranean Buddha Bowl

Calories: 750

Ingredients:

• quinoa 100g
• cucumber 1 large
• cherry tomatoes 100g
• red onion 1 small
• black olives 50g
• chickpeas 200g
• feta cheese 50g
• avocado 1 small
• olive oil 2 tbsp
• lemon juice 1 tbsp
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: Cook the quinoa as per package instructions.
2. Step 2: Dice the cucumber, tomatoes, and red onion.
3. Step 3: In a large bowl, combine cooked quinoa, diced vegetables, olives, and chickpeas.
4. Step 4: In a small bowl, whisk olive oil, lemon juice, salt, and pepper.
5. Step 5: Pour the dressing over the salad, toss gently.
6. Step 6: Top with crumbled feta and sliced avocado.
7. Step 7: Serve immediately.

Eggplant Moussaka

Calories: 1000

Ingredients:

• eggplant 200g
• potatoes 150g
• onion 1 medium
• garlic 2 cloves
• diced tomatoes 200g
• olive oil 2 tbsp
• eggs 2 large
• cheese 100g
• salt to taste

Cooking Steps:

1. Step 1: Slice the eggplant and potatoes thinly, and season with salt.
2. Step 2: Chop the onion and garlic.
3. Step 3: In a pan, heat olive oil and sauté onions, garlic until translucent.
4. Step 4: Add diced tomatoes and let simmer for 10 minutes.
5. Step 5: Layer sliced eggplant and potatoes in a baking dish.
6. Step 6: Pour the tomato sauce over the vegetables.
7. Step 7: Top with beaten eggs and sprinkle with grated cheese.
8. Step 8: Bake in preheated oven at 180°C (356°F) for 25 minutes until golden.
9. Step 9: Allow to cool a bit before serving.

Oatmeal with Berries and Nuts

Calories: 600

Ingredients:

• Gluten-free oats 100g
• Mixed berries (blueberries, strawberries) 50g
• Chopped almonds 20g

Cooking Steps:

1. Step 1: Boil 250ml of water in a small pot.
2. Step 2: Add 100g of gluten-free oats to the boiling water and reduce to a simmer.
3. Step 3: Cook the oats for about 5 minutes until they are soft and creamy.
4. Step 4: Mix in 50g of mixed berries (blueberries, strawberries) and 20g of chopped almonds.
5. Step 5: Stir well and allow the berries to warm through gently.
6. Step 6: Serve the oatmeal in a bowl and enjoy.

Kale and Quinoa Salad

Calories: 770

Ingredients:

• Quinoa 100g
• Kale 100g
• Cherry tomatoes 50g
• Lemon juice 30ml
• Olive oil 20ml

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: Cook the quinoa in 200ml of boiling water for about 10 minutes or until fully cooked.
3. Step 3: While the quinoa is cooking, chop 100g of kale and 50g of cherry tomatoes.
4. Step 4: Once the quinoa is cooked, let it cool slightly.
5. Step 5: In a large bowl, combine the cooked quinoa, kale, and cherry tomatoes.
6. Step 6: Dress with 30ml of lemon juice and 20ml of olive oil; toss gently.
7. Step 7: Add a sprinkle of sunflower seeds for extra crunch then serve.

Zucchini Noodles with Pesto

Calories: 900

Ingredients:

• Zucchini 200g
• Olive oil 20ml
• Walnut pesto 60g

Cooking Steps:

1. Step 1: Use a spiralizer to turn 200g of zucchini into noodles.
2. Step 2: In a pan, heat 20ml of olive oil over medium heat.
3. Step 3: Add the zucchini noodles and cook for 2-3 minutes, stirring occasionally.
4. Step 4: Mix 60g of walnut pesto into the zucchini noodles, making sure they are well coated.
5. Step 5: Remove from heat and serve immediately.

Greek Yogurt with Honey and Almonds

Calories: 770

Ingredients:

• Greek yogurt 200g
• Honey 1 tablespoon
• Almonds, chopped 20g

Cooking Steps:

1. Step 1: In a small bowl, add 200g Greek yogurt.
2. Step 2: Drizzle 1 tablespoon of honey over the yogurt.
3. Step 3: Sprinkle 20g of chopped almonds on top.
4. Step 4: Mix gently and enjoy.

Veggie Wrap with Hummus

Calories: 895

Ingredients:

• Gluten-free wrap 1 piece
• Hummus 2 tablespoons
• Lettuce 50g
• Tomatoes, diced 50g
• Cucumbers, sliced 50g
• Bell peppers, sliced 30g
• Carrots, shredded 30g

Cooking Steps:

1. Step 1: Lay a gluten-free wrap on a flat surface.
2. Step 2: Spread 2 tablespoons of hummus evenly over the wrap.
3. Step 3: Add 50g shredded lettuce, 50g diced tomatoes, and 50g sliced cucumbers.
4. Step 4: Add 30g sliced bell peppers and 30g shredded carrots.
5. Step 5: Roll the wrap tightly and slice in half to serve.

Tofu Tacos with Avocado

Calories: 890

Ingredients:

• Firm tofu 150g
• Olive oil 1 tablespoon
• Cumin 1 teaspoon
• Paprika 1 teaspoon
• Avocado 1 medium
• Gluten-free taco shells 2 pieces
• Lettuce, shredded 30g
• Cilantro, chopped 20g

Cooking Steps:

1. Step 1: Crumble 150g of firm tofu into a non-stick pan over medium heat.
2. Step 2: Add 1 tablespoon olive oil, 1 teaspoon cumin, and 1 teaspoon paprika.
3. Step 3: Cook for 5 minutes until tofu is golden brown.
4. Step 4: Mash 1 medium avocado.
5. Step 5: Spread the avocado across 2 gluten-free taco shells.
6. Step 6: Add tofu mixture evenly into each shell.
7. Step 7: Top with 30g shredded lettuce and 20g chopped cilantro.

Chia Seed Pudding with Coconut Milk

Calories: 650

Ingredients:

• Chia seeds 3 tablespoons
• Coconut milk 1 cup

Cooking Steps:

1. Step 1: In a bowl, combine 3 tablespoons of chia seeds with 1 cup of coconut milk.
2. Step 2: Stir the mixture well and let it sit for 5 minutes.
3. Step 3: Stir again to ensure there are no clumps, then refrigerate for at least an hour or overnight.
4. Step 4: Before serving, top with fresh fruits such as sliced bananas or berries if available.

Roasted Vegetable Couscous

Calories: 900

Ingredients:

• Zucchini 1 whole
• Bell pepper 1 whole
• Eggplant 1 whole
• Couscous 1 cup

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Chop 1 zucchini, 1 bell pepper, and 1 eggplant into cubes.
3. Step 3: Place vegetables on a baking sheet, drizzle with olive oil and a pinch of salt. Roast for 10 minutes.
4. Step 4: Meanwhile, prepare 1 cup of couscous according to package instructions.
5. Step 5: Once vegetables are roasted, mix them with couscous.
6. Step 6: Season with lemon juice and herbs like oregano, if available.

Spinach and Feta Stuffed Portobello Mushrooms

Calories: 1105

Ingredients:

• Portobello mushrooms 4 large caps
• Spinach 1 cup, chopped
• Feta cheese 1/2 cup, crumbled

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Remove stems from 4 Portobello mushrooms and place them upside down on a baking sheet.
3. Step 3: In a bowl, mix 1 cup of chopped spinach with 1/2 cup crumbled feta cheese.
4. Step 4: Fill each mushroom cap with the spinach and feta mixture.
5. Step 5: Bake in the oven for 10 minutes until mushrooms are tender and cheese is melty.

Smoothie Bowl with Mixed Berries

Calories: 640

Ingredients:

• Frozen mixed berries 150g
• Almond milk 1/2 cup
• Gluten-free granola 50g
• Sliced almonds 20g
• Chia seeds 10g

Cooking Steps:

1. Step 1: Blend 150g of frozen mixed berries with 1/2 cup almond milk until smooth.
2. Step 2: Pour the blend into a bowl.
3. Step 3: Top with 50g of gluten-free granola, 20g sliced almonds, and 10g of chia seeds.
4. Step 4: Add a handful of fresh berries on top for garnish (optional).

Caprese Salad with Basil and Avocado

Calories: 765

Ingredients:

• Cherry tomatoes 100g
• Fresh mozzarella 100g
• Avocado 60g
• Fresh basil leaves 10g
• Balsamic glaze 1 drizzle

Cooking Steps:

1. Step 1: Slice 100g of cherry tomatoes and 100g of fresh mozzarella.
2. Step 2: Dice 60g of avocado.
3. Step 3: Layer tomatoes, mozzarella, and avocado on a plate.
4. Step 4: Sprinkle with 10g fresh basil leaves and a drizzle of balsamic glaze.
5. Step 5: Season with salt and pepper to taste.

Butternut Squash Risotto

Calories: 1150

Ingredients:

• Butternut squash 250g
• Olive oil 1 tablespoon
• Onions 1 small, chopped
• Arborio rice 200g
• Vegetable stock 500ml
• Parmesan cheese 30g

Cooking Steps:

1. Step 1: Dice 250g of Butternut squash and roast in the oven at 200°C until tender.
2. Step 2: In a pan, heat 1 tablespoon of olive oil and sauté chopped onions until translucent.
3. Step 3: Add 200g Arborio rice to the pan and cook for 2 minutes.
4. Step 4: Gradually add 500ml vegetable stock, stirring until absorbed.
5. Step 5: Stir in roasted butternut squash and 30g of grated Parmesan cheese.
6. Step 6: Cook until the rice is creamy and tender, about 18 minutes.