Gourmet Wellness Week: A Delightfully Satisfying Gluten-Free Pescatarian Meal Plan for the Active Foodie

Berry Chia Pudding

Calories: 461

Ingredients:

• Chia seeds 50g
• Almond milk 100ml
• Mixed berries 100g
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: In a mixing bowl, combine 100ml of almond milk and 50g of chia seeds.
2. Step 2: Add 100g of fresh berries and a teaspoon of honey to the mixture.
3. Step 3: Stir well and let it sit in the refrigerator overnight or for at least 30 minutes until the chia seeds swell and the mixture thickens.
4. Step 4: Serve chilled, adding additional berries on top if desired.

Grilled Vegetable and Quinoa Salad

Calories: 645

Ingredients:

• Quinoa 100g
• Bell peppers 100g
• Zucchini 100g
• Feta cheese 20g
• Olive oil 1 tablespoon
• Vinaigrette 2 tablespoons

Cooking Steps:

1. Step 1: Preheat a grill or grilling pan over medium heat.
2. Step 2: Cook 100g of quinoa as per package instructions, then drain and let cool.
3. Step 3: Cut 100g of bell peppers and 100g of zucchini into slices, drizzle with olive oil, and grill them until tender.
4. Step 4: Combine grilled vegetables with quinoa, add 20g of feta cheese, and toss with 2 tablespoons of vinaigrette.
5. Step 5: Sprinkle fresh herbs such as basil or parsley on top before serving for added flavor.

Herb-Crusted Cod with Roasted Vegetables

Calories: 721

Ingredients:

• Cod fillet 200g
• Baby carrots 150g
• Asparagus 150g
• Olive oil 2 tablespoons
• Fresh herbs Various

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Season 200g of cod fillets with salt, pepper, and a mixture of chopped fresh herbs like parsley, thyme, and dill.
3. Step 3: Place the cod fillets on a baking tray and drizzle with olive oil. Bake for around 15 minutes or until the fish is cooked through.
4. Step 4: While the cod is in the oven, roast 150g of baby carrots and 150g of asparagus with olive oil, salt, and pepper until tender.
5. Step 5: Serve the cod fillet with the roasted vegetables on the side.

Avocado Toast on Gluten-Free Bread

Calories: 461

Ingredients:

• Gluten-Free Bread 50g
• Avocado 120g
• Cherry Tomatoes 30g
• Lemon Juice 1 tsp
• Salt to taste
• Pepper to taste
• Crushed Red Pepper Flakes optional

Cooking Steps:

1. Step 1: Toast the gluten-free bread in a toaster or on a pan until golden brown.
2. Step 2: Meanwhile, cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
3. Step 3: Mash the avocado with a fork until smooth and season with salt, pepper, and a squeeze of lemon juice.
4. Step 4: Spread the mashed avocado evenly over each slice of toast.
5. Step 5: Top with sliced cherry tomatoes and a sprinkle of crushed red pepper flakes for added flavor, if desired.

Zucchini Noodles with Pesto

Calories: 553

Ingredients:

• Zucchini 150g
• Pesto Sauce (Gluten-Free) 50g
• Olive Oil 1 tbsp
• Parmesan Cheese 30g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Using a spiralizer, turn the zucchini into noodles.
2. Step 2: Heat olive oil in a large pan over medium heat.
3. Step 3: Add zucchini noodles to the pan and sauté for 1-2 minutes until slightly tender.
4. Step 4: Add pesto to the pan, tossing the noodles until evenly coated.
5. Step 5: Season with salt and pepper to taste and serve with freshly grated parmesan cheese.

Lemon Dill Salmon with Mashed Potatoes

Calories: 829

Ingredients:

• Salmon Fillet 200g
• Olive Oil 1 tbsp
• Fresh Dill 1 tbsp
• Lemon 1
• Potatoes 200g
• Butter 30g
• Milk 50ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 190°C (375°F).
2. Step 2: Place the salmon fillet on a baking sheet lined with parchment paper.
3. Step 3: Drizzle olive oil over the salmon and season with salt, pepper, and fresh dill.
4. Step 4: Cut a lemon into slices and place on top of the salmon.
5. Step 5: Bake in the oven for 15-20 minutes, or until the salmon is cooked through.
6. Step 6: While the salmon is baking, boil the peeled potatoes in a pot of salted water until tender.
7. Step 7: Drain the water and mash the potatoes with butter, milk, salt, and pepper until smooth and creamy.
8. Step 8: Serve the salmon with a side of mashed potatoes and garnish with additional dill if desired.

Banana Smoothie Bowl

Calories: 470

Ingredients:

• Banana 2 large
• Gluten-free almond milk 250ml
• Natural peanut butter 1 tbsp
• Strawberries Handful
• Chia seeds 1 tbsp
• Gluten-free granola A sprinkle

Cooking Steps:

1. Step 1: Peel and slice two large bananas. Place them in a blender.
2. Step 2: Add 250ml of gluten-free almond milk and a tablespoon of natural peanut butter to the blender for an extra creamy texture.
3. Step 3: Blend until smooth and pour into a bowl.
4. Step 4: Top with a handful of sliced strawberries, chia seeds, and a sprinkle of gluten-free granola.
5. Step 5: Serve immediately and enjoy.

Tomato Basil Soup with Gluten-Free Grilled Cheese

Calories: 560

Ingredients:

• Olive oil 2 tbsp
• Garlic cloves 2
• Chopped tomatoes 400g
• Fresh basil leaves Handful
• Gluten-free bread 2 slices
• Cheese slices 2

Cooking Steps:

1. Step 1: In a pot, heat 2 tablespoons of olive oil over medium heat. Add two cloves of minced garlic and sauté until fragrant.
2. Step 2: Add 400g of chopped tomatoes and fresh basil leaves to the pot. Cook for 10 minutes, stirring occasionally.
3. Step 3: Use a blender to puree the soup until smooth. Return to the pot to simmer on low heat.
4. Step 4: For the grilled cheese, butter two slices of gluten-free bread.
5. Step 5: Place slices of your choice of cheese between the buttered slices.
6. Step 6: Cook on a non-stick pan until bread is golden on both sides and cheese is melted.
7. Step 7: Serve hot with the tomato basil soup.

Sesame Crusted Tuna Steak with Bok Choy

Calories: 810

Ingredients:

• Tuna steaks 2
• Gluten-free soy sauce 2 tbsp
• Sesame seeds 50g
• Sesame oil 1 tbsp
• Bok choy 1 large

Cooking Steps:

1. Step 1: Season two tuna steaks with salt and pepper.
2. Step 2: Coat the tuna steaks in gluten-free soy sauce and then dredge in sesame seeds.
3. Step 3: Heat a tablespoon of sesame oil in a skillet over medium-high heat.
4. Step 4: Sear tuna steaks in the skillet for about 2 minutes on each side or until desired doneness.
5. Step 5: Remove tuna steaks and let them rest.
6. Step 6: In the same skillet, add one chopped bok choy and sauté for 5 minutes until tender.
7. Step 7: Serve the tuna steaks over a bed of sautéed bok choy.

Greek Yogurt with Honey and Berries

Calories: 500

Ingredients:

• Greek yogurt 200g
• Honey 20g
• Mixed berries 30g

Cooking Steps:

1. Step 1: Place the Greek yogurt in a bowl.
2. Step 2: Drizzle honey over the yogurt.
3. Step 3: Top with mixed berries.
4. Step 4: Gently mix until well combined. Enjoy immediately.

Mediterranean Chickpea Salad

Calories: 600

Ingredients:

• Chickpeas 150g
• Cucumber 50g
• Bell peppers 50g
• Cherry tomatoes 50g
• Black olives 20g
• Feta cheese 30g
• Olive oil 10g
• Lemon juice 10g

Cooking Steps:

1. Step 1: Rinse and drain the chickpeas.
2. Step 2: Chop cucumber, bell peppers and cherry tomatoes.
3. Step 3: In a large bowl, combine chickpeas, chopped vegetables, and olives.
4. Step 4: Add olive oil and lemon juice, toss to coat.
5. Step 5: Season with salt and pepper and sprinkle with feta cheese. Toss again before serving.

Shrimp Stir Fry with Vegetables

Calories: 700

Ingredients:

• Shrimp 200g
• Broccoli 100g
• Bell peppers 50g
• Olive oil 20g
• Garlic 10g
• Tamari sauce 20g

Cooking Steps:

1. Step 1: In a bowl, mix shrimp with garlic and a touch of olive oil.
2. Step 2: Chop broccoli and bell peppers.
3. Step 3: In a large pan or wok, heat olive oil over medium-high heat, add shrimp and cook until pink, set aside.
4. Step 4: In the same pan, stir fry broccoli and bell peppers until tender.
5. Step 5: Return shrimp to the pan, add tamari sauce and toss everything together until heated through. Serve hot.

Overnight Oats with Almond Milk

Calories: 460

Ingredients:

• Gluten-free oats 50g
• Unsweetened almond milk 200ml
• Chia seeds 1 tablespoon
• Cinnamon A dash
• Fresh strawberries 100g
• Chopped nuts Handful

Cooking Steps:

1. Step 1: In a bowl, combine 50g of gluten-free oats with 200ml unsweetened almond milk.
2. Step 2: Add 1 tablespoon of chia seeds and a dash of cinnamon for extra flavor.
3. Step 3: Stir well, ensuring everything is mixed.
4. Step 4: Cover and refrigerate overnight.
5. Step 5: In the morning, top with 100g of fresh sliced strawberries and a handful of chopped nuts.

Caprese Salad with Gluten-Free Bread

Calories: 553

Ingredients:

• Fresh mozzarella cheese 150g
• Tomatoes 200g
• Olive oil 1 tablespoon
• Balsamic vinegar 1 tablespoon
• Salt To taste
• Pepper To taste
• Fresh basil leaves A few
• Gluten-free bread 50g

Cooking Steps:

1. Step 1: Slice 150g of fresh mozzarella cheese and 200g of tomatoes.
2. Step 2: Layer the cheese and tomatoes alternately on a plate.
3. Step 3: Drizzle with 1 tablespoon of olive oil and balsamic vinegar.
4. Step 4: Season with salt and pepper.
5. Step 5: Garnish with fresh basil leaves.
6. Step 6: Serve with 50g of gluten-free bread on the side.

Crispy Skin Salmon with Quinoa Pilaf

Calories: 831

Ingredients:

• Salmon fillet 200g
• Salt To taste
• Pepper To taste
• Quinoa 100g
• Vegetable broth 250ml
• Bell peppers 50g
• Peas 30g
• Fresh dill To garnish

Cooking Steps:

1. Step 1: Preheat oven to 200°C (392°F).
2. Step 2: Season a 200g salmon fillet with salt and pepper.
3. Step 3: Heat a skillet over medium-high heat and sear the salmon skin-side down until crispy, about 3-4 minutes.
4. Step 4: Transfer the skillet to the oven and bake for 8-10 minutes.
5. Step 5: In a separate pot, rinse 100g of quinoa under cold water.
6. Step 6: Boil the quinoa in 250ml vegetable broth until cooked, about 15 minutes.
7. Step 7: Fluff the quinoa with a fork and mix in 50g of chopped bell peppers, 30g of peas, and fresh dill.
8. Step 8: Serve the salmon on top of the quinoa pilaf.

Gluten-Free Pancakes with Maple Syrup

Calories: 460

Ingredients:

• gluten-free flour 100g
• milk 150ml
• egg 1
• maple syrup 2 tablespoons

Cooking Steps:

1. Step 1: Mix 100g of gluten-free flour with 150ml of milk and 1 egg in a bowl.
2. Step 2: Heat a non-stick pan over medium heat and pour a ladleful of the batter.
3. Step 3: Cook until bubbles form on the surface, then flip and cook for another minute.
4. Step 4: Repeat with the remaining batter.
5. Step 5: Serve with 2 tablespoons of maple syrup.

Roasted Beet and Feta Salad

Calories: 645

Ingredients:

• beetroot 200g
• feta cheese 50g
• arugula 1 handful
• olive oil 1 tablespoon
• lemon 1

Cooking Steps:

1. Step 1: Preheat oven to 200°C (390°F).
2. Step 2: Peel and cut 200g of beets into small wedges and place on a baking tray.
3. Step 3: Drizzle with olive oil and roast for 15 minutes.
4. Step 4: In a bowl, combine roasted beets, 50g crumbled feta, and a handful of arugula.
5. Step 5: Dress with lemon juice and zest from 1 lemon before serving.

Vegetable Paella

Calories: 735

Ingredients:

• olive oil 2 tablespoons
• red bell pepper 1
• zucchini 1
• saffron a pinch
• Arborio rice 200g
• vegetable stock 500ml
• peas 1 handful

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a large pan.
2. Step 2: Add 1 chopped red bell pepper, 1 chopped zucchini, and a pinch of saffron.
3. Step 3: Cook for 5 minutes, then add 200g of Arborio rice and 500ml of vegetable stock.
4. Step 4: Simmer uncovered for 15 minutes until rice is cooked, stirring occasionally.
5. Step 5: Add a handful of peas and cook for 2 more minutes before serving.

Almond Butter Banana Wrap

Calories: 560

Ingredients:

• Gluten-free tortilla 1 piece
• Almond butter 2 tablespoons
• Banana 1 piece
• Cinnamon a pinch

Cooking Steps:

1. Step 1: Spread 2 tablespoons of almond butter evenly over a gluten-free tortilla.
2. Step 2: Place one peeled and sliced banana on top of the almond butter.
3. Step 3: Sprinkle a pinch of cinnamon over the banana slices.
4. Step 4: Wrap the tortilla tightly around the banana slices, folding the sides in as you roll it up.
5. Step 5: Slice the wrap into small bite-size pieces or halves and serve.

Tuna Niçoise Salad

Calories: 645

Ingredients:

• Baby potatoes 100 grams
• Green beans 50 grams
• Mixed salad greens 50 grams
• Hard-boiled egg 1 piece
• Tuna 100 grams
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Olives 30 grams
• Cherry tomatoes 50 grams

Cooking Steps:

1. Step 1: Boil 100 grams of baby potatoes until tender, about 10 minutes. Drain and cool.
2. Step 2: Blanch 50 grams of green beans in boiling water for 3 minutes, then plunge into ice water.
3. Step 3: Arrange mixed salad greens on a plate.
4. Step 4: Top with quartered potatoes, green beans, and a hard-boiled egg cut into quarters.
5. Step 5: Add a tin of tuna (100 grams, drained) on top.
6. Step 6: Dress with olive oil, lemon juice, salt, and pepper to taste.
7. Step 7: Garnish with olives and cherry tomatoes, if desired.

Seafood Stew

Calories: 640

Ingredients:

• Olive oil 2 tablespoons
• Garlic 2 cloves
• Onion 1 piece
• Tomatoes 200 grams
• Seafood mix 200 grams
• Fish stock 200 ml
• Herbs de Provence 1 teaspoon

Cooking Steps:

1. Step 1: Heat olive oil in a large pot over medium heat.
2. Step 2: Add minced garlic and chopped onion, sauté until translucent.
3. Step 3: Add diced tomatoes (fresh or canned) and cook for 5 minutes.
4. Step 4: Stir in 200 grams of seafood mix (shrimp, mussels, squid).
5. Step 5: Pour in 200 ml of fish stock and bring to a simmer.
6. Step 6: Add salt, pepper, and herbs de Provence to taste.
7. Step 7: Simmer gently for 10 minutes until seafood is cooked through.
8. Step 8: Serve hot with gluten-free bread on the side, if desired.