Savor the Flavor: A Week of Delicious Pescatarian and Gluten-Free Meals for Your Culinary Adventure

Blueberry Chia Pudding

Calories: 370

Ingredients:

• Chia seeds 40g
• Almond milk 200ml
• Fresh blueberries 100g

Cooking Steps:

1. Step 1: In a bowl, combine 40g of chia seeds with 200ml of almond milk. Stir well.
2. Step 2: Add 100g of fresh blueberries to the mixture.
3. Step 3: Sweeten with a natural sweetener that suits dietary needs, such as stevia, if desired.
4. Step 4: Mix everything together and refrigerate for at least 10 minutes or until a pudding-like consistency is achieved.
5. Step 5: Serve chilled and enjoy a nutritious start to the day.

Grilled Salmon Salad

Calories: 510

Ingredients:

• Salmon fillet 150g
• Mixed salad greens 75g
• Cherry tomatoes 50g
• Cucumber 50g
• Olive oil 10ml
• Lemon 1

Cooking Steps:

1. Step 1: Preheat your grill or a pan for medium-high heat grilling.
2. Step 2: Season 150g of salmon fillet with salt, pepper, and a squeeze of lemon.
3. Step 3: Grill the salmon for about 3-4 minutes on each side until cooked through.
4. Step 4: In a large bowl, combine 75g of mixed salad greens, 50g of cherry tomatoes (halved), and 50g of sliced cucumbers.
5. Step 5: Once the salmon is cooked, flake it into pieces and add it to the salad.
6. Step 6: Dress the salad with olive oil and vinegar to taste. Toss everything gently and serve.

Vegetable Stir-Fry with Tofu

Calories: 600

Ingredients:

• Tofu 200g
• Broccoli florets 100g
• Bell pepper 100g
• Snow peas 50g
• Olive oil 20ml
• Gluten-free soy sauce 15ml
• Garlic paste 5g

Cooking Steps:

1. Step 1: Press 200g of tofu to remove excess moisture. Then cut into cubes.
2. Step 2: In a wok over medium heat, add 1 tbsp of olive oil and fry the tofu cubes until golden on all sides. Remove from the wok and set aside.
3. Step 3: Add another tbsp of olive oil to the wok. Stir-fry 100g of broccoli florets, 100g of sliced bell peppers, and 50g of snow peas until tender-crisp.
4. Step 4: Add the tofu back to the wok and toss everything together.
5. Step 5: Mix 1 tbsp gluten-free soy sauce and 1 tsp garlic paste, then pour over the stir-fry. Toss well to coat.
6. Step 6: Cook for another 2-3 minutes, stirring occasionally. Serve warm.

Avocado Toast on Gluten-Free Bread

Calories: 370

Ingredients:

• Gluten-free bread 2 slices
• Avocado 1 medium
• Cherry tomatoes 50g
• Fresh cilantro 1 tablespoon
• Feta cheese (optional) 20g
• Lime 1

Cooking Steps:

1. Step 1: Toast two slices of gluten-free bread until golden brown and crispy.
2. Step 2: In a bowl, mash one ripe avocado with a pinch of salt and pepper. Add a squeeze of lime juice to enhance flavor.
3. Step 3: Spread the mashed avocado evenly on the toasted bread.
4. Step 4: Top with sliced cherry tomatoes and finely chopped fresh cilantro.
5. Step 5: Sprinkle 20g of crumbled feta cheese over the avocado toast if desired.

Tuna Lettuce Wraps

Calories: 520

Ingredients:

• Canned tuna 1 can (150g)
• Red bell pepper 50g
• Green onions 30g
• Romaine lettuce leaves 6 large leaves
• Avocado 1/2 medium
• Lime 1

Cooking Steps:

1. Step 1: In a mixing bowl, combine a drained can of tuna, diced red bell pepper, chopped green onions, and half an avocado.
2. Step 2: Add lime juice, salt, and pepper to taste, tossing everything together gently.
3. Step 3: Spoon the tuna mixture onto large lettuce leaves, like romaine or iceberg.
4. Step 4: Roll up the lettuce wraps tightly, securing them with toothpicks if necessary.
5. Step 5: Serve immediately, optionally adding a dash of hot sauce for an extra kick.

Quinoa and Black Bean Stuffed Bell Peppers

Calories: 580

Ingredients:

• Quinoa 80g
• Black beans 100g
• Corn 40g
• Bell peppers 2 large
• Olive oil 1 tablespoon
• Onion 50g
• Cumin 1 teaspoon
• Fresh cilantro 10g

Cooking Steps:

1. Step 1: Preheat your oven to 375°F (190°C).
2. Step 2: Cook quinoa according to package instructions, typically around 15 minutes.
3. Step 3: While quinoa is cooking, cut the tops off bell peppers and remove seeds and membranes.
4. Step 4: In a pan, heat a little olive oil and sauté chopped onions until translucent. Add black beans, cooked quinoa, corn, and a sprinkle of cumin, cooking for a few minutes.
5. Step 5: Stuff each bell pepper with the quinoa mixture and place them in an oven-safe dish.
6. Step 6: Bake stuffed peppers in the oven for about 15 minutes or until the peppers are tender.
7. Step 7: Serve hot with a sprinkle of fresh cilantro on top.

Overnight Oats with Almond Milk

Calories: 370

Ingredients:

• Gluten-free oats 50g
• Unsweetened almond milk 200ml
• Chia seeds 1 tablespoon
• Fresh berries 50g
• Almonds 25g

Cooking Steps:

1. Step 1: In a bowl, combine 50g of gluten-free oats, 200ml of unsweetened almond milk, and 1 tablespoon of chia seeds.
2. Step 2: Stir in 50g of fresh berries such as blueberries or strawberries for natural sweetness.
3. Step 3: Cover the bowl and refrigerate overnight.
4. Step 4: In the morning, top with a handful of almonds for added texture.

Shrimp Tacos with Fresh Cilantro

Calories: 480

Ingredients:

• Shrimp 150g
• Fresh cilantro 20g
• Avocado 50g
• Gluten-free corn tortillas 4 small
• Lime 1, for juice and wedges
• Lettuce 30g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: In a bowl, toss 150g shrimp with lime juice and a pinch of salt.
2. Step 2: Heat olive oil in a skillet over medium heat and cook the shrimp for 3-4 minutes on each side until pink and cooked through.
3. Step 3: Warm gluten-free corn tortillas in a separate skillet.
4. Step 4: Assemble tacos by placing shrimp on tortillas, followed by chopped avocado, shredded lettuce, and fresh cilantro leaves.
5. Step 5: Serve immediately with lime wedges on the side.

Zucchini Noodle Pad Thai with Peanut Sauce

Calories: 580

Ingredients:

• Zucchini 200g
• Tofu 100g
• Peanut butter 3 tablespoons
• Tamari 1 tablespoon
• Lime 1/2 for juice
• Peanuts 20g, chopped
• Bean sprouts 30g

Cooking Steps:

1. Step 1: Using a spiralizer, make zucchini noodles from 200g of zucchini and set aside.
2. Step 2: In a bowl, mix 3 tablespoons of peanut butter, 1 tablespoon of tamari, the juice of half a lime, and a splash of water to create peanut sauce.
3. Step 3: Sauté 100g of tofu cubes in a pan until golden.
4. Step 4: Add zucchini noodles to the pan and toss quickly with the tofu and peanut sauce until heated through.
5. Step 5: Garnish with chopped peanuts and bean sprouts before serving.

Smoothie Bowl with Berries and Seeds

Calories: 380

Ingredients:

• Mixed frozen berries 150g
• Unsweetened almond milk 100ml
• Plain Greek yogurt 50g
• Granola 30g
• Fresh strawberries 50g
• Chia seeds 10g
• Sliced almonds 10g

Cooking Steps:

1. Step 1: In a blender, combine 150g of mixed frozen berries, 100ml of unsweetened almond milk, and 50g of plain Greek yogurt.
2. Step 2: Blend until smooth and pour into a bowl.
3. Step 3: Top with 30g of granola, sliced fresh strawberries, 10g chia seeds, and a sprinkle of sliced almonds (10g).

Lentil and Vegetable Soup

Calories: 500

Ingredients:

• Olive oil 1 tablespoon
• Onion 100g
• Carrot 100g
• Celery 50g
• Tomato 150g
• Cooked lentils 200g
• Vegetable broth 500ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a pot, heat 1 tablespoon of olive oil over medium heat. Add 100g of chopped onions and sauté.
2. Step 2: Add 100g of chopped carrots, 50g of chopped celery, 150g of tomatoes, and sauté for 5 minutes.
3. Step 3: Add 200g of cooked lentils and 500ml of vegetable broth. Season with salt and pepper to taste.
4. Step 4: Bring to a boil, reduce heat, and let simmer for 15 minutes.

Herbed Lemon Salmon with Asparagus

Calories: 600

Ingredients:

• Salmon fillet 200g
• Asparagus 150g
• Lemon juice 1 tablespoon
• Olive oil 1 tablespoon
• Mixed fresh herbs 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 400°F (200°C).
2. Step 2: Place 200g of salmon fillet on a baking sheet and sprinkle with salt, pepper, and 1 tablespoon of lemon juice.
3. Step 3: Arrange 150g of asparagus spears around salmon. Drizzle with 1 tablespoon of olive oil.
4. Step 4: Sprinkle 1 tablespoon of mixed fresh herbs (like parsley, dill) on top of the salmon.
5. Step 5: Bake for 15-18 minutes until salmon is cooked through.

Banana and Almond Butter Wrap

Calories: 360

Ingredients:

• Gluten-Free Tortilla 1 piece (60g)
• Almond Butter 2 tablespoons (32g)
• Banana 1 medium (118g)
• Fresh Berries 50g

Cooking Steps:

1. Step 1: Lay out a gluten-free tortilla.
2. Step 2: Spread 2 tablespoons of almond butter evenly over the tortilla.
3. Step 3: Slice one medium banana and place the slices over the almond butter.
4. Step 4: Roll the tortilla tightly to form a wrap.
5. Step 5: Slice the wrap in half and serve with a side of fresh berries.

Chickpea Salad with Sundried Tomatoes

Calories: 460

Ingredients:

• Chickpeas 1 can (240g)
• Sundried Tomatoes 1/2 cup (60g)
• Cucumber 1 medium (100g)
• Red Bell Pepper 1 medium (120g)
• Pitted Olives 1/4 cup (30g)
• Olive Oil 1 tablespoon (15g)
• Lemon Juice 2 tablespoons (30g)
• Fresh Basil Leaves 10g

Cooking Steps:

1. Step 1: Drain and rinse one can of chickpeas.
2. Step 2: In a large bowl, mix the chickpeas with half a cup of chopped sundried tomatoes.
3. Step 3: Add one diced cucumber, one red bell pepper, and a quarter cup of pitted olives.
4. Step 4: Drizzle with olive oil and lemon juice, then toss to combine.
5. Step 5: Season with salt, pepper, and fresh basil leaves.
6. Step 6: Chill in the refrigerator for 10 minutes before serving.

Vegetable Paella with Saffron

Calories: 540

Ingredients:

• Olive Oil 2 tablespoons (30g)
• Onion 1 medium (110g)
• Garlic 2 cloves (6g)
• Gluten-Free Rice 1 cup (180g)
• Vegetable Broth 2 cups (480ml)
• Saffron Threads 1 pinch (0.1g)
• Zucchini 1 medium (200g)
• Red Bell Pepper 1 medium (120g)
• Peas 100g
• Lemon Wedges 50g
• Fresh Parsley 10g

Cooking Steps:

1. Step 1: In a large pan, heat 2 tablespoons of olive oil over medium heat.
2. Step 2: Add one diced onion, two cloves of minced garlic, and sauté until translucent.
3. Step 3: Add one cup of gluten-free rice and stir well.
4. Step 4: Pour in two cups of vegetable broth and a pinch of saffron threads.
5. Step 5: Add chopped zucchini, red bell pepper, and peas, then mix thoroughly.
6. Step 6: Cover and simmer for 15-20 minutes until the rice is cooked and liquid is absorbed.
7. Step 7: Garnish with lemon wedges and fresh parsley before serving.

Pumpkin Seed Granola with Yogurt

Calories: 350

Ingredients:

• Rolled oats 100g
• Pumpkin seeds 50g
• Greek yogurt (plain, gluten-free) 100g
• Fresh berries 50g

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: On a baking sheet, spread 100g of rolled oats and 50g of pumpkin seeds evenly.
3. Step 3: Bake for about 10 minutes until lightly toasted.
4. Step 4: In a bowl, mix the toasted oats and seeds with 100g of plain gluten-free Greek yogurt.
5. Step 5: Serve with a handful of fresh berries as topping.

Grilled Veggie Wrap with Hummus

Calories: 450

Ingredients:

• Zucchini 100g
• Red bell pepper 50g
• Hummus 50g
• Gluten-free wrap 1 piece
• Mixed greens 40g

Cooking Steps:

1. Step 1: Heat a grill pan over medium heat.
2. Step 2: Grill 100g of zucchini slices and 50g of red bell pepper strips until tender.
3. Step 3: Spread 50g of hummus on a gluten-free wrap.
4. Step 4: Add grilled vegetables and 40g of mixed greens.
5. Step 5: Roll the wrap tightly, slice and serve immediately.

Baked Cod with Tomato Basil Sauce

Calories: 650

Ingredients:

• Cod fillet 200g
• Chopped tomatoes 200g
• Garlic 2 cloves
• Basil leaves 20g

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Place a 200g cod fillet in a baking dish.
3. Step 3: In a saucepan, simmer 200g of chopped tomatoes with garlic and basil for 10 minutes.
4. Step 4: Pour the sauce over the cod fillet.
5. Step 5: Bake for 15 minutes until the cod is cooked through.

Chia and Flaxseed Parfait

Calories: 400

Ingredients:

• Chia seeds 30g
• Almond milk 200ml
• Ground flaxseeds 20g
• Strawberries 50g
• Crushed walnuts 40g

Cooking Steps:

1. Step 1: In a small bowl, combine 30g of chia seeds with 200 ml of almond milk. Stir well and let it sit for 10 minutes to thicken.
2. Step 2: Add 20g of ground flaxseeds to the chia mixture, along with a pinch of salt to taste.
3. Step 3: Thinly slice 50g of strawberries and layer them on top of the chia mixture.
4. Step 4: Top with 40g of crushed walnuts for added crunch and nutrients.

Roasted Beet and Goat Cheese Salad

Calories: 450

Ingredients:

• Beets 200g
• Olive oil 10ml
• Mixed greens 50g
• Goat cheese 30g
• Balsamic vinegar 20ml

Cooking Steps:

1. Step 1: Preheat oven to 200°C (390°F).
2. Step 2: Wash and peel 200g of beets, then cut into wedges.
3. Step 3: Place beets on a baking sheet, drizzle with olive oil, salt, and pepper. Roast in the oven for 15 minutes until tender.
4. Step 4: In a large bowl, combine the roasted beets with 50g of mixed greens and 30g of crumbled goat cheese.
5. Step 5: Toss with 20ml of balsamic vinegar before serving.

Vegetarian Sushi Rolls with Avocado

Calories: 500

Ingredients:

• Sushi rice 100g
• Cucumber 50g
• Avocado 50g
• Nori sheets 1 sheet
• Gluten-free soy sauce To taste

Cooking Steps:

1. Step 1: Cook 100g of sushi rice according to the package instructions and let it cool.
2. Step 2: Peel and thinly slice 50g of cucumber and 50g of avocado.
3. Step 3: Place a sheet of nori on a bamboo sushi mat.
4. Step 4: Spread an even layer of cooled sushi rice over the nori, leaving a border at the top.
5. Step 5: Layer the cucumber and avocado at the bottom edge of the rice.
6. Step 6: Roll the sushi tightly using the mat, slice into pieces and serve with gluten-free soy sauce.