Kickstart Your Culinary Journey: A 7-Day Wholesome Vegan Meal Plan for Beginners to Embrace Mediterranean Flavor & Health!

Avocado Toast with Tomato

Calories: 405

Ingredients:

• Gluten-free bread 2 slices (100g)
• Avocado 1 medium (150g)
• Tomato 1 small (100g)
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast gluten-free bread slices in a toaster until golden brown.
2. Step 2: Slice avocado and mash it evenly on the toasted bread slices.
3. Step 3: Top the avocado with sliced fresh tomatoes.
4. Step 4: Sprinkle with salt and pepper to taste.

Chickpea Salad with Olive Oil Dressing

Calories: 473

Ingredients:

• Chickpeas 200g (cooked)
• Cucumber 1 medium (150g)
• Bell pepper 1 small (100g)
• Red onion 1/2 small (50g)
• Olive oil 2 tablespoons (30ml)
• Lemon juice 1 tablespoon (15ml)
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Drain and rinse chickpeas then place them in a salad bowl.
2. Step 2: Chop cucumber, bell pepper, and red onion and add to the bowl.
3. Step 3: In a small bowl, mix olive oil, lemon juice, salt, and pepper to make dressing.
4. Step 4: Pour the dressing over the salad and toss well to combine.

Quinoa Stuffed Peppers

Calories: 570

Ingredients:

• Quinoa 100g (cooked)
• Bell peppers 2 large (300g)
• Black beans 100g (cooked)
• Corn kernels 50g
• Diced tomatoes 100g
• Parsley to taste

Cooking Steps:

1. Step 1: Preheat oven to 350°F (175°C).
2. Step 2: Cook quinoa according to package instructions, drain, and set aside.
3. Step 3: Slice bell peppers lengthwise and remove seeds.
4. Step 4: Mix quinoa with black beans, corn, diced tomatoes, and chopped parsley.
5. Step 5: Fill each bell pepper half with the quinoa mixture and place in a baking dish.
6. Step 6: Bake in the oven for 20 minutes or until the peppers are tender.

Banana and Almond Butter Smoothie

Calories: 394

Ingredients:

• Bananas 2 medium-sized (about 240g)
• Almond butter 2 tablespoons (32g)
• Almond milk 200ml

Cooking Steps:

1. Step 1: Peel 2 medium-sized bananas and cut them into chunks.
2. Step 2: Place the banana chunks into a blender.
3. Step 3: Add 2 tablespoons of almond butter, ensuring it's unsweetened to keep calories in check.
4. Step 4: Pour in 200ml of almond milk, preferably unsweetened.
5. Step 5: Blend all ingredients until smooth and creamy.
6. Step 6: Pour the smoothie into a serving glass and enjoy.

Grilled Vegetable Wrap

Calories: 552

Ingredients:

• Eggplant 1 medium-sized (150g)
• Red bell pepper 1 medium-sized (120g)
• Olive oil 1 teaspoon
• Gluten-free wrap 1 piece
• Hummus 1 tablespoon (20g)

Cooking Steps:

1. Step 1: Wash and slice 1 medium-sized eggplant and 1 red bell pepper into thin strips.
2. Step 2: Heat a grill pan over medium heat and lightly brush with olive oil.
3. Step 3: Grill the eggplant and bell pepper strips for about 4 minutes on each side until tender.
4. Step 4: Warm a gluten-free wrap on the grill pan.
5. Step 5: Place the grilled vegetables onto the wrap.
6. Step 6: Add 1 tablespoon of hummus over the vegetables.
7. Step 7: Sprinkle with a pinch of salt and pepper.
8. Step 8: Fold the wrap and grill for an additional 2 minutes until lightly crispy.
9. Step 9: Slice in half and serve.

Lentil Soup with Kale

Calories: 638

Ingredients:

• Dried lentils 1 cup (190g)
• Vegetable stock 4 cups (960ml)
• Kale 100g
• Cumin 1 teaspoon
• Salt to taste
• Fresh parsley for garnish

Cooking Steps:

1. Step 1: Rinse 1 cup of dried lentils thoroughly under cold water.
2. Step 2: In a large pot, add 4 cups of vegetable stock and bring to a boil.
3. Step 3: Add the rinsed lentils to the boiling stock.
4. Step 4: Chop 100g of kale leaves and add them to the pot, reducing the heat to medium-low.
5. Step 5: Season with 1 teaspoon cumin and salt to taste.
6. Step 6: Simmer for 15 minutes or until the lentils are tender.
7. Step 7: Stir occasionally to ensure even cooking.
8. Step 8: Serve hot, garnished with a sprinkle of chopped fresh parsley.

Scrambled Eggs with Spinach

Calories: 394

Ingredients:

• Eggs 3 large eggs
• Spinach 100g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Beat the eggs in a bowl and season with a pinch of salt and pepper.
2. Step 2: Heat olive oil in a non-stick pan over medium heat.
3. Step 3: Add spinach to the pan and cook until wilted.
4. Step 4: Pour the beaten eggs into the pan with the spinach.
5. Step 5: Gently stir until the eggs are scrambled and cooked to your liking.
6. Step 6: Serve immediately while warm.

Falafel with Mixed Greens

Calories: 553

Ingredients:

• Chickpeas 240g, drained
• Garlic 1 clove, minced
• Parsley 20g, chopped
• Cumin 1 teaspoon
• Salt to taste
• Olive oil 2 tablespoons
• Mixed greens 150g
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: In a bowl, combine chickpeas, chopped garlic, parsley, cumin, and salt.
2. Step 2: Form mixture into small balls to create falafel.
3. Step 3: Heat olive oil in a pan over medium heat.
4. Step 4: Fry the falafel balls until golden brown, about 3-4 minutes per side.
5. Step 5: Arrange mixed greens on a plate and top with falafel.
6. Step 6: Drizzle with lemon juice before serving.

Vegetable Stir-fry with Tofu

Calories: 632

Ingredients:

• Firm tofu 200g
• Soy sauce 2 tablespoons
• Olive oil 2 tablespoons
• Bell pepper 1 medium, sliced
• Zucchini 1 medium, sliced
• Broccoli 100g, florets
• Sesame seeds optional

Cooking Steps:

1. Step 1: Cube the firm tofu and season with soy sauce.
2. Step 2: Heat olive oil in a large skillet over medium-high heat.
3. Step 3: Add the cubed tofu to the skillet and cook until golden brown on all sides.
4. Step 4: Add sliced bell pepper, zucchini, and broccoli to the skillet.
5. Step 5: Stir-fry the vegetables until they are tender but still crisp, about 5 minutes.
6. Step 6: Serve hot garnished with sesame seeds if desired.

Mushroom and Spinach Omelette

Calories: 400

Ingredients:

• Sliced mushrooms 100g
• Fresh spinach 50g
• Eggs 2 large
• Olive oil 1 tsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Heat a non-stick pan over medium heat with 1 tsp olive oil.
2. Step 2: Add 100g sliced mushrooms and sauté until golden brown, about 3 minutes.
3. Step 3: Add 50g fresh spinach and cook until wilted, about 1 minute.
4. Step 4: In a bowl, beat 2 large eggs and season with salt and pepper.
5. Step 5: Pour eggs into the pan and cook for 3-4 minutes until set.
6. Step 6: Fold the omelette and serve hot.

Beetroot and Arugula Salad

Calories: 500

Ingredients:

• Cooked beetroot 200g
• Arugula 100g
• Lactose-free feta cheese 50g
• Red onion a few slices
• Olive oil 2 tbsp
• Balsamic vinegar 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Wash and slice 200g of cooked beetroot.
2. Step 2: In a large bowl, combine beetroot slices with 100g arugula.
3. Step 3: Add 50g crumbled feta (lactose-free variety) and some thinly sliced red onion.
4. Step 4: Toss with 2 tbsp olive oil and 1 tbsp balsamic vinegar.
5. Step 5: Season with salt and pepper to taste and serve immediately.

Stuffed Zucchini Boats

Calories: 670

Ingredients:

• Zucchini 2 large
• Cooked quinoa 100g
• Bell pepper 100g chopped
• Onion 50g chopped
• Lactose-free grated cheese to sprinkle
• Olive oil 1 tbsp

Cooking Steps:

1. Step 1: Preheat your oven to 200°C (392°F).
2. Step 2: Slice 2 large zucchini in half and scoop out the center.
3. Step 3: In a pan, heat 1 tbsp olive oil and sauté 100g chopped bell pepper and 50g chopped onion until soft.
4. Step 4: Add 100g of quinoa, pre-cooked as per package instructions, into the vegetable mixture.
5. Step 5: Fill the zucchini halves with the quinoa mixture.
6. Step 6: Top with a sprinkle of lactose-free grated cheese.
7. Step 7: Bake in the oven for 10 minutes until the cheese is melted and golden brown.

Chia Seed Pudding with Berries

Calories: 395

Ingredients:

• Chia seeds 4 tablespoons
• Almond milk 250ml
• Honey 1 teaspoon
• Strawberries 100g

Cooking Steps:

1. Step 1: In a bowl, mix 4 tablespoons of chia seeds and 250ml of almond milk.
2. Step 2: Stir well until the chia seeds are evenly distributed in the milk.
3. Step 3: Add a teaspoon of honey and stir again.
4. Step 4: Cover the bowl and place it in the refrigerator overnight or for at least 4 hours.
5. Step 5: Before serving, top with 100g of fresh strawberries.

Caprese Salad with Basil

Calories: 480

Ingredients:

• Tomatoes 200g
• Dairy-free mozzarella 100g
• Olive oil 1 tablespoon
• Balsamic vinegar 1 tablespoon
• Basil leaves 10 leaves
• Salt A pinch

Cooking Steps:

1. Step 1: Slice 200g of fresh tomatoes and 100g of dairy-free mozzarella cheese.
2. Step 2: Arrange the slices on a plate alternating between tomato and cheese.
3. Step 3: Drizzle 1 tablespoon of olive oil and 1 tablespoon of balsamic vinegar over the salad.
4. Step 4: Garnish with fresh basil leaves and a pinch of salt.

Eggplant Parmesan (Dairy-Free)

Calories: 700

Ingredients:

• Eggplant 400g
• Olive oil 2 tablespoons
• Tomato sauce 200ml
• Nutritional yeast 2 tablespoons

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Slice 400g of eggplant into 1cm thick rounds.
3. Step 3: In a pan, heat 2 tablespoons of olive oil and fry the eggplant slices until golden brown.
4. Step 4: Place half of the fried eggplant slices in a baking dish.
5. Step 5: Pour tomato sauce over the eggplants and spread evenly.
6. Step 6: Top with remaining eggplant slices and more tomato sauce.
7. Step 7: Sprinkle with nutritional yeast as a cheese substitute.
8. Step 8: Bake in the oven for 20 minutes.

Berry Smoothie Bowl

Calories: 380

Ingredients:

• Mixed berries 150g
• Oat milk 100ml
• Banana 1 small
• Chia seeds 10g
• Almonds 20g

Cooking Steps:

1. Step 1: Gather the berries, oat milk, banana, chia seeds, and almonds.
2. Step 2: Combine berries, a banana, and almond milk in a blender and blend until smooth.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top the smoothie with chia seeds and chopped almonds.

Hummus and Veggie Sandwich

Calories: 460

Ingredients:

• Gluten-free bread 2 slices
• Hummus 50g
• Cucumber 50g
• Tomato 50g
• Lettuce 30g
• Avocado 30g

Cooking Steps:

1. Step 1: Gather the gluten-free bread, hummus, cucumber, tomato, lettuce, and avocado.
2. Step 2: Slice cucumber, tomato, and avocado thinly.
3. Step 3: Spread hummus evenly on two slices of gluten-free bread.
4. Step 4: Layer the sliced cucumber, tomato, and avocado onto one slice of bread.
5. Step 5: Top with lettuce leaves and cover with the second slice of bread.
6. Step 6: Slice the sandwich in half for easy eating.

Vegetable and Lentil Curry

Calories: 737

Ingredients:

• Lentils 150g
• Spinach 100g
• Carrots 50g
• Bell peppers 50g
• Canned tomato 200g
• Olive oil 10ml
• Garlic 3 cloves
• Onion 1 small
• Curry powder 1 teaspoon

Cooking Steps:

1. Step 1: Gather lentils, spinach, carrots, bell peppers, canned tomato, olive oil, garlic, onion, and curry powder.
2. Step 2: Chop the onion, garlic, carrots, and bell peppers.
3. Step 3: Heat olive oil in a pot, and sauté onion and garlic until translucent.
4. Step 4: Add the chopped carrots and bell peppers, sauté for 5 minutes.
5. Step 5: Add canned tomatoes and lentils, stirring to combine.
6. Step 6: Season with curry powder and add some water. Simmer until lentils are soft.
7. Step 7: Stir in spinach and cook until wilted.
8. Step 8: Serve hot.

Oatmeal with Almonds and Dates

Calories: 395

Ingredients:

• Rolled oats 40g
• Almonds 20g
• Dates 30g
• Water 1 cup

Cooking Steps:

1. Step 1: Heat 1 cup of water in a small saucepan over medium heat.
2. Step 2: Once the water is boiling, add 40g of rolled oats and stir.
3. Step 3: Reduce the heat and let it simmer for 5-7 minutes until the oats are soft.
4. Step 4: Stir in 20g of chopped almonds and 30g of chopped dates.
5. Step 5: Serve warm and enjoy.

Quinoa and Black Bean Salad

Calories: 553

Ingredients:

• Quinoa 100g
• Black beans 50g
• Red bell pepper 30g
• Cucumber 20g
• Parsley 10g
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water and drain.
2. Step 2: Cook the quinoa in 1 cup of boiling water over medium heat for 10 minutes.
3. Step 3: Drain and let it cool.
4. Step 4: In a large bowl, combine cooked quinoa with 50g of canned black beans, rinsed and drained.
5. Step 5: Add 30g of chopped red bell pepper, 20g of chopped cucumber, and 10g of chopped parsley.
6. Step 6: Drizzle 1 tablespoon of olive oil and 1 tablespoon of lemon juice over the salad.
7. Step 7: Mix well and serve chilled.

Tomato and Basil Pasta

Calories: 630

Ingredients:

• Gluten-free pasta 150g
• Tomatoes 100g
• Basil leaves 15g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Cook 150g of gluten-free pasta in boiling water according to package instructions.
2. Step 2: While the pasta is cooking, heat 1 tablespoon of olive oil in a pan over medium heat.
3. Step 3: Add 100g of chopped tomatoes and cook for 3-4 minutes.
4. Step 4: Stir in 15g of fresh basil leaves and continue to cook for another minute.
5. Step 5: Drain the pasta and add it to the pan with the tomatoes and basil.
6. Step 6: Mix everything together and serve immediately.