Transform Your Plate: 7 Days of Deliciously Healthy Meals for the Aspiring Veggie Chef!

Gluten-Free Pancakes with Berries

Calories: 520

Ingredients:

• Gluten-free flour 100g
• Sugar 20g
• Baking powder 5g
• Almond milk 250ml
• Vanilla extract 5ml
• Coconut oil 10ml
• Mixed berries 75g
• Maple syrup 30ml

Cooking Steps:

1. Step 1: In a mixing bowl, combine 1 cup gluten-free flour, 2 tbsp sugar, and 1 tsp baking powder.
2. Step 2: Add 1 cup almond milk and 1 tsp vanilla extract. Mix until smooth.
3. Step 3: Heat a non-stick pan over medium heat, lightly grease with coconut oil.
4. Step 4: Pour 1/4 cup of batter onto the pan, cook until bubbles form on the surface, flip, and cook for another 2 minutes.
5. Step 5: Top pancakes with a mixture of 1/2 cup fresh berries and 2 tbsp maple syrup.

Chickpea Avocado Salad

Calories: 580

Ingredients:

• Chickpeas 150g
• Avocado 150g
• Lettuce 50g
• Cherry tomatoes 100g
• Onion 30g
• Cilantro 15g
• Olive oil 30ml
• Lime juice 20ml

Cooking Steps:

1. Step 1: In a bowl, mix 1 cup cooked chickpeas, 1 diced avocado, and 1 cup chopped lettuce.
2. Step 2: Add 1/2 cup chopped cherry tomatoes, 1/4 cup diced onion, and 1/4 cup chopped cilantro.
3. Step 3: For dressing, combine 2 tbsp olive oil, juice of 1 lime, salt, and pepper.
4. Step 4: Toss salad with dressing until well-coated.

Grilled Vegetable Tacos

Calories: 840

Ingredients:

• Zucchini 150g
• Bell pepper 100g
• Red onion 80g
• Olive oil 30ml
• Corn tortillas 150g
• Salsa 60g
• Guacamole 60g

Cooking Steps:

1. Step 1: Preheat grill to medium-high heat.
2. Step 2: Chop 1 zucchini, 1 bell pepper, and 1 red onion into strips.
3. Step 3: Toss vegetables with 2 tbsp olive oil, salt, and pepper.
4. Step 4: Grill vegetables for 8-10 minutes until tender.
5. Step 5: Warm corn tortillas on the grill for 1 minute each side.
6. Step 6: Assemble tacos with grilled vegetables, 1/4 cup salsa, and 1/4 cup guacamole.

Banana Peanut Butter Smoothie

Calories: 500

Ingredients:

• Banana 1 medium
• Peanut butter 2 tablespoons
• Almond milk 1 cup
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: Peel the banana and slice it into small pieces.
2. Step 2: Place the sliced banana, peanut butter, almond milk, and honey into a blender.
3. Step 3: Blend until smooth and creamy.
4. Step 4: Pour into a glass and enjoy.

Quinoa Black Bean Bowl

Calories: 650

Ingredients:

• Quinoa 1 cup
• Black beans 1 can (15 oz)
• Corn 1 cup
• Olive oil 1 tablespoon
• Onion 1 medium
• Garlic cloves 2 cloves
• Cumin 1 teaspoon
• Salt 1 teaspoon
• Avocado 1 medium
• Lime juice 1 tablespoon
• Cilantro 2 tablespoons

Cooking Steps:

1. Step 1: Rinse quinoa under cold water and drain.
2. Step 2: In a pot, bring 2 cups of water to a boil, add quinoa and bring back to a boil.
3. Step 3: Reduce heat to low, cover, and simmer until quinoa absorbs all water, about 15 minutes.
4. Step 4: In a skillet, heat olive oil over medium heat, add diced onion and garlic, sauté until translucent.
5. Step 5: Add black beans, corn, cumin, and salt, cooking for 5 minutes.
6. Step 6: In a bowl, combine cooked quinoa, bean mixture, diced avocado, lime juice, and chopped cilantro.
7. Step 7: Mix well and serve.

Vegetable Stir-fry with Tofu

Calories: 786

Ingredients:

• Tofu 200g
• Sesame oil 1 tablespoon
• Bell peppers 1 medium
• Broccoli florets 1 cup
• Carrots 2 medium
• Soy sauce 3 tablespoons
• Ginger 1 teaspoon
• Garlic 2 cloves
• Cornstarch 1 tablespoon

Cooking Steps:

1. Step 1: Drain and press tofu to remove excess water, cut into cubes.
2. Step 2: In a wok, heat sesame oil over medium heat, add tofu cubes, and sauté until golden.
3. Step 3: Add sliced bell peppers, broccoli florets, and sliced carrots to the wok.
4. Step 4: Stir-fry the vegetables for 5-7 minutes until they are tender-crisp.
5. Step 5: In a small bowl, mix soy sauce, ginger, garlic, and cornstarch.
6. Step 6: Pour the sauce over the vegetables and tofu, stirring to coat evenly.
7. Step 7: Cook for an additional 2-3 minutes, until the sauce thickens.
8. Step 8: Serve hot.

Overnight Oats with Almonds

Calories: 484

Ingredients:

• Gluten-free oats 100g
• Almond milk 250ml
• Sliced almonds 30g
• Chia seeds 1 tablespoon
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: In a medium-sized bowl, combine 100g gluten-free oats, 250ml almond milk, and 30g sliced almonds.
2. Step 2: Add 1 tablespoon chia seeds and 1 tablespoon honey to the mixture.
3. Step 3: Stir well and cover the bowl.
4. Step 4: Refrigerate overnight or for at least 6 hours.
5. Step 5: Before serving, top with fresh berries for extra flavor.

Lentil and Vegetable Soup

Calories: 677

Ingredients:

• Olive oil 1 tablespoon
• Onion 1 piece
• Garlic 1 clove
• Lentils 200g
• Carrot 1 piece
• Zucchini 1 piece
• Bell pepper 1 piece
• Canned diced tomatoes 400g can
• Vegetable broth 1 liter
• Cumin powder 1 teaspoon

Cooking Steps:

1. Step 1: In a large pot, heat 1 tablespoon olive oil over medium heat.
2. Step 2: Add 1 diced onion, 1 minced garlic clove, and sauté for 3 minutes until soft.
3. Step 3: Stir in 200g rinsed lentils and 1 chopped carrot.
4. Step 4: Add 1 diced zucchini, 1 diced bell pepper, and 1 can of diced tomatoes.
5. Step 5: Pour in 1 liter vegetable broth.
6. Step 6: Add salt, pepper, and 1 teaspoon cumin powder.
7. Step 7: Bring to a boil, reduce heat and simmer for 45 minutes.
8. Step 8: Serve with chopped parsley.

Zucchini Noodles with Tomato Sauce

Calories: 775

Ingredients:

• Zucchini 3 pieces
• Olive oil 2 tablespoons
• Garlic 2 cloves
• Chili flakes 1 teaspoon
• Cherry tomatoes 200g
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Use a spiralizer to turn 3 medium zucchinis into noodles.
2. Step 2: In a large pan, heat 2 tablespoons olive oil over medium heat.
3. Step 3: Add 2 minced garlic cloves and 1 teaspoon chili flakes.
4. Step 4: Sauté for 1 minute, then add 200g cherry tomatoes, halved.
5. Step 5: Cook for 5-7 minutes until tomatoes are soft and juicy.
6. Step 6: Add zucchini noodles to the pan.
7. Step 7: Cook for another 5 minutes, stirring occasionally.
8. Step 8: Season with salt, pepper, and 1 tablespoon lemon juice.
9. Step 9: Serve with fresh basil leaves.

Berry Chia Pudding

Calories: 500

Ingredients:

• Chia Seeds 1/2 cup
• Unsweetened Almond Milk 2 cups
• Vanilla Extract 1 teaspoon
• Maple Syrup 1 tablespoon
• Fresh Berries 1/2 cup
• Sliced Almonds 2 tablespoons

Cooking Steps:

1. Step 1: In a mixing bowl, combine 1/2 cup of chia seeds with 2 cups of unsweetened almond milk. Stir well.
2. Step 2: Add 1 teaspoon of vanilla extract and a tablespoon of maple syrup. Mix to combine.
3. Step 3: Let it sit in the refrigerator overnight or for at least 4 hours until the chia seeds absorb the liquid.
4. Step 4: Top with fresh berries and sliced almonds before serving.

Roasted Veggie and Hummus Wrap

Calories: 580

Ingredients:

• Zucchini 1 large
• Red Bell Pepper 1
• Olive Oil 2 tablespoons
• Salt to taste
• Black Pepper to taste
• Hummus 3 tablespoons
• Spinach 1 cup
• Gluten-Free Tortilla Wrap 1

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Chop 1 large zucchini and 1 red bell pepper into thin slices.
3. Step 3: Place the vegetables on a baking tray, drizzle with olive oil, and season with salt and pepper.
4. Step 4: Roast for 25-30 minutes until tender.
5. Step 5: Spread 3 tablespoons of hummus on a gluten-free tortilla wrap.
6. Step 6: Add the roasted vegetables along with a handful of spinach.
7. Step 7: Roll tightly and slice into halves.

Chickpea Veggie Burger

Calories: 846

Ingredients:

• Canned Chickpeas 1 can
• Onion 1/4 cup
• Bell Pepper 1/4 cup
• Parsley 1/4 cup
• Tahini 1 tablespoon
• Lemon Juice 1 tablespoon
• Salt to taste
• Black Pepper to taste
• Olive Oil 2 tablespoons
• Gluten-Free Bun 1
• Lettuce 2 leaves
• Tomato 2 slices
• Avocado 1/2

Cooking Steps:

1. Step 1: Mash 1 can of chickpeas in a bowl until chunky.
2. Step 2: Add 1/4 cup of chopped onion, 1/4 cup of finely diced bell pepper, and 1/4 cup of chopped parsley.
3. Step 3: Mix in 1 tablespoon of tahini, 1 tablespoon of lemon juice, and salt and pepper to taste.
4. Step 4: Form the mixture into patties.
5. Step 5: Heat olive oil in a pan over medium heat and cook patties for 4-5 minutes on each side until golden brown.
6. Step 6: Serve the patties on a gluten-free bun with lettuce, tomato slices, and avocado.

Mango Spinach Smoothie

Calories: 530

Ingredients:

• Fresh spinach 200g
• Mango 100g
• Almond milk 100ml

Cooking Steps:

1. Step 1: Prepare the ingredients: wash the spinach leaves and peel the mango.
2. Step 2: In a blender, add the fresh spinach, diced mango, and a splash of almond milk.
3. Step 3: Blend until smooth and creamy.

Thai Peanut Quinoa Salad

Calories: 680

Ingredients:

• Quinoa 150g
• Carrot 50g
• Bell pepper 50g
• Cilantro 10g
• Mint 10g
• Peanut butter 30g
• Lime juice 10ml
• Soy sauce 10ml
• Honey 5g

Cooking Steps:

1. Step 1: Cook the quinoa by boiling it in a pot with water until soft, then drain.
2. Step 2: Chop and julienne the vegetables including carrots and bell peppers.
3. Step 3: In a large bowl, combine the cooked quinoa, chopped vegetables, and a handful of fresh herbs such as cilantro and mint.
4. Step 4: In a separate small bowl, whisk together a sauce using peanut butter, lime juice, soy sauce, and a touch of honey.
5. Step 5: Pour the peanut sauce over the quinoa salad and toss to combine.

Vegetable and Tofu Curry

Calories: 800

Ingredients:

• Firm tofu 200g
• Zucchini 50g
• Bell pepper 50g
• Curry paste 20g
• Coconut milk 200ml
• Olive oil 10ml
• Onion 30g
• Garlic 5g
• Ginger 5g
• Cilantro 10g

Cooking Steps:

1. Step 1: Press the tofu to remove excess water and then cube it.
2. Step 2: In a large pan, heat a little olive oil and lightly fry the tofu cubes until golden.
3. Step 3: Remove tofu from the pan and set aside. In the same pan, add diced onion, garlic, and ginger and sauté until fragrant.
4. Step 4: Add seasonal vegetables like zucchini and bell peppers, cooking until they start to soften.
5. Step 5: Stir in curry paste and coconut milk, bringing to a simmer.
6. Step 6: Add the tofu back to the pan and let everything cook together for a few minutes.
7. Step 7: Serve over boiled rice or quinoa, garnished with fresh cilantro.

Almond Butter Toast with Banana

Calories: 500

Ingredients:

• Gluten-Free Bread 100g
• Almond Butter 50g
• Banana 1 medium-sized
• Honey 1 tablespoon
• Chia Seeds 1 teaspoon

Cooking Steps:

1. Step 1: Slice the gluten-free bread and toast it lightly until golden brown.
2. Step 2: Spread almond butter over the warm toast evenly.
3. Step 3: Slice the banana and place the slices on top of the almond butter.
4. Step 4: Drizzle with honey and sprinkle some chia seeds for added texture.

Mediterranean Quinoa Bowl

Calories: 670

Ingredients:

• Quinoa 100g
• Cucumber 50g
• Cherry Tomatoes 50g
• Bell Peppers 50g
• Chickpeas 50g
• Olives 20g
• Lemon Juice 1 tablespoon
• Olive Oil 1 tablespoon
• Parsley 1 tablespoon, chopped

Cooking Steps:

1. Step 1: Rinse and cook the quinoa according to package instructions.
2. Step 2: Slice cucumbers, cherry tomatoes, and bell peppers into small pieces.
3. Step 3: In a large bowl, mix quinoa with chopped vegetables, chickpeas, and olives.
4. Step 4: Add lemon juice, olive oil, parsley, salt, and pepper for dressing.
5. Step 5: Stir well and serve chilled or at room temperature.

Stuffed Bell Peppers

Calories: 800

Ingredients:

• Bell Peppers 4 medium-sized
• Onion 1 medium-sized
• Garlic 2 cloves
• Cooked Rice 100g
• Black Beans 100g
• Corn 50g
• Diced Tomatoes 100g
• Cumin 1 teaspoon
• Paprika 1 teaspoon
• Salt to taste

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Halve the bell peppers and remove the seeds.
3. Step 3: In a pan, sauté diced onions and garlic until translucent.
4. Step 4: Add cooked rice, black beans, corn, and diced tomatoes to the pan.
5. Step 5: Season with cumin, paprika, and salt, then stuff the mixture into the bell peppers.
6. Step 6: Place stuffed peppers in a baking dish and bake for 25 minutes.
7. Step 7: Sprinkle grated cheese (if not allergic) or nutritional yeast if dairy-free, then bake for an additional 5 minutes.

Apple Cinnamon Oatmeal

Calories: 550

Ingredients:

• Rolled oats 80g
• Water 300ml
• Salt Pinch
• Apples 100g
• Cinnamon 10g

Cooking Steps:

1. Step 1: In a pot, combine 80g of rolled oats with 300ml of water and a pinch of salt.
2. Step 2: Bring to a boil, then reduce heat to low. Stir occasionally and cook for about 5 minutes until the oats are tender.
3. Step 3: Stir in 100g of diced apples and 10g of cinnamon for flavor.
4. Step 4: Cook for another 2 minutes, then remove from heat.
5. Step 5: Serve warm, topped with extra apple slices if desired.

Spinach and Chickpea Salad

Calories: 650

Ingredients:

• Canned chickpeas 100g
• Fresh spinach 100g
• Cherry tomatoes 100g
• Bell peppers 50g
• Olive oil 30ml
• Lemon juice 15ml
• Ground cumin 5g
• Salt to taste

Cooking Steps:

1. Step 1: Rinse and drain 100g of canned chickpeas.
2. Step 2: In a large bowl, combine 100g of fresh spinach, 100g of cherry tomatoes, halved, and 50g of bell pepper slices.
3. Step 3: Add the chickpeas to the bowl.
4. Step 4: In a small bowl, whisk together 30ml of olive oil, 15ml of lemon juice, 5g of ground cumin, and salt to taste.
5. Step 5: Pour the dressing over the salad and toss gently to coat.
6. Step 6: Serve immediately.

Veggie Pasta Primavera

Calories: 750

Ingredients:

• Gluten-free pasta 100g
• Olive oil 30ml
• Zucchini 50g
• Carrots 50g
• Cherry tomatoes 50g
• Basil leaves 15g
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Boil 100g of gluten-free pasta in salted water according to package instructions until al dente.
2. Step 2: In a separate pan, heat 30ml of olive oil over medium heat.
3. Step 3: Add 50g of sliced zucchini, 50g of sliced carrots, and 50g of halved cherry tomatoes to the pan.
4. Step 4: Cook for about 5 minutes until vegetables are tender but slightly crisp.
5. Step 5: Add drained pasta to the pan and toss with the vegetables.
6. Step 6: Stir in 15g of fresh basil leaves and season with salt and pepper to taste.
7. Step 7: Serve hot garnished with a sprinkle of grated vegan Parmesan if desired.