Kickstart Your Weight Loss Journey with the Wholesome Wellness Week: A Beginner's Gluten-Free Pescatarian Meal Plan for Delicious Success!

Avocado Toast with Tomato

Calories: 275

Ingredients:

• Gluten-free bread 2 slices
• Avocado 1 medium
• Tomato 1 medium
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Toast two slices of gluten-free bread until golden brown.
2. Step 2: In a small bowl, mash one avocado with a fork.
3. Step 3: Spread the mashed avocado evenly on each slice of toast.
4. Step 4: Slice a medium-sized tomato and layer the slices on top of the avocado spread.
5. Step 5: Season with a pinch of salt and pepper to taste.

Quinoa and Black Bean Salad

Calories: 350

Ingredients:

• Quinoa 1/2 cup
• Black beans 1 cup
• Bell peppers 1 cup
• Cilantro 1/4 cup
• Olive oil 2 tablespoons
• Lime 1
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: In a pot, bring 1 cup of water to a boil and add 1/2 cup of quinoa. Cover and simmer for 10 minutes until all water is absorbed.
2. Step 2: In a large bowl, combine the cooked quinoa, 1 cup of drained black beans, 1 cup of chopped bell peppers, and 1/4 cup of chopped fresh cilantro.
3. Step 3: In a small bowl, whisk together 2 tablespoons of olive oil, the juice of one lime, a pinch of salt, and a pinch of pepper.
4. Step 4: Pour the dressing over the quinoa mixture and toss until everything is well-coated.
5. Step 5: Serve chilled or at room temperature.

Grilled Lemon Herb Salmon

Calories: 475

Ingredients:

• Salmon fillets 2 pieces
• Lemon 1
• Olive oil 2 tablespoons
• Dill 1 tablespoon
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: In a small bowl, combine the juice of one lemon, 2 tablespoons of olive oil, chopped dill, salt, and pepper.
3. Step 3: Brush the salmon fillets with the lemon herb mixture.
4. Step 4: Place the salmon fillets on the grill skin side down.
5. Step 5: Grill for about 5 minutes on each side or until the fish flakes easily with a fork.

Smoothie Bowl with Berries and Nuts

Calories: 300

Ingredients:

• frozen mixed berries 1 cup
• ripe banana 1
• almond milk 1/4 cup
• gluten-free granola 2 tablespoons
• chopped almonds 1 tablespoon
• fresh berries to garnish

Cooking Steps:

1. Step 1: In a blender, mix 1 cup of frozen mixed berries and 1 ripe banana.
2. Step 2: Add 1/4 cup of almond milk and blend until smooth.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with 2 tablespoons of gluten-free granola and 1 tablespoon of chopped almonds.
5. Step 5: Garnish with fresh berries and serve immediately.

Chickpea and Avocado Salad Wrap

Calories: 350

Ingredients:

• canned chickpeas 1 can
• ripe avocado 1
• lime juice 1 tablespoon
• gluten-free wraps 2 wraps
• cucumber 1, sliced
• tomatoes 2, diced
• salt and pepper to taste

Cooking Steps:

1. Step 1: Rinse and drain 1 can of chickpeas.
2. Step 2: In a bowl, mash 1 ripe avocado and mix with the chickpeas.
3. Step 3: Add 1 tablespoon of lime juice, salt, and pepper to taste.
4. Step 4: Spread the mixture onto gluten-free wraps.
5. Step 5: Top with sliced cucumber and diced tomatoes.
6. Step 6: Roll the wraps tightly and serve.

Zucchini Noodles with Pesto and Cherry Tomatoes

Calories: 450

Ingredients:

• medium zucchini 2
• olive oil 1 tablespoon
• gluten-free pesto 1/4 cup
• cherry tomatoes 1 cup, halved

Cooking Steps:

1. Step 1: Using a spiralizer, create noodles from 2 medium zucchini.
2. Step 2: Heat 1 tablespoon of olive oil in a skillet over medium heat.
3. Step 3: Add zucchini noodles and sauté for 3-5 minutes until tender.
4. Step 4: Add 1/4 cup of gluten-free pesto and mix well.
5. Step 5: Add 1 cup of halved cherry tomatoes and toss gently.
6. Step 6: Cook for additional 2 minutes and serve.

Chia Seed Pudding with Berries

Calories: 270

Ingredients:

• Chia Seeds 30g
• Almond Milk 200ml
• Fresh Berries 100g
• Honey or Agave Syrup 10g

Cooking Steps:

1. Step 1: Mix 2 tablespoons of chia seeds with 200ml of almond milk in a jar or bowl. Stir well.
2. Step 2: Let it sit in the refrigerator for at least 10 minutes or until it thickens.
3. Step 3: Top with 100g of mixed fresh berries and drizzle with honey or agave syrup.

Mediterranean Quinoa Bowl

Calories: 350

Ingredients:

• Quinoa 80g
• Cucumber 50g
• Cherry Tomatoes 50g
• Chickpeas 50g
• Olives 35g
• Olive Oil 10g
• Lemon Juice 10ml

Cooking Steps:

1. Step 1: Cook 80g of quinoa according to package instructions (approx. 10 minutes).
2. Step 2: Mix cooked quinoa with diced cucumber, cherry tomatoes, 50g of chickpeas, and a handful of olives.
3. Step 3: Dress with olive oil, lemon juice, salt, and pepper to taste.

Vegetable Stir Fry with Tofu

Calories: 480

Ingredients:

• Firm Tofu 200g
• Olive Oil 20g
• Mixed Vegetables 150g
• Soy Sauce 10ml
• Fresh Ginger 5g

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a pan.
2. Step 2: Add 200g of firm tofu cubes, fry until golden, then remove from pan.
3. Step 3: In the same pan, stir fry 150g of mixed vegetables (like bell peppers, carrots, and broccoli) for 5 minutes.
4. Step 4: Return tofu to the pan, add soy sauce and a bit of ginger, and stir fry for another 2 minutes.

Banana and Peanut Butter Oatmeal

Calories: 300

Ingredients:

• Gluten-free oats 50g
• Peanut butter 1 tablespoon
• Banana 1 whole

Cooking Steps:

1. Step 1: In a pot, bring 1 cup of water to a boil.
2. Step 2: Add 50g of gluten-free oats to the boiling water.
3. Step 3: Cook for 5 minutes until the oats are soft.
4. Step 4: Stir in 1 tablespoon of peanut butter until well mixed.
5. Step 5: Slice 1 banana and add it to the oats.
6. Step 6: Serve warm and enjoy.

Lentil and Spinach Soup

Calories: 350

Ingredients:

• Olive oil 1 tablespoon
• Onion 1, chopped
• Cooked lentils 100g
• Vegetable broth 2 cups
• Spinach 50g

Cooking Steps:

1. Step 1: In a pot, sauté 1 chopped onion in 1 tablespoon of olive oil for 2 minutes.
2. Step 2: Add 100g of cooked lentils to the pot.
3. Step 3: Pour in 2 cups of vegetable broth and bring to a boil.
4. Step 4: Add 50g of fresh spinach leaves.
5. Step 5: Simmer for 5 minutes.
6. Step 6: Season with salt and pepper to taste and serve hot.

Baked Cod with Asparagus

Calories: 450

Ingredients:

• Cod fillet 150g
• Asparagus 200g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (356°F).
2. Step 2: Place 150g of cod fillet on a baking tray.
3. Step 3: Add 200g of cleaned asparagus alongside the cod.
4. Step 4: Drizzle with 1 tablespoon of olive oil.
5. Step 5: Bake for 10 minutes until the cod is cooked through and the asparagus is tender.
6. Step 6: Season with lemon juice, salt, and pepper before serving.

Tomato and Spinach Omelette

Calories: 275

Ingredients:

• Eggs 2 large
• Spinach 50g
• Tomatoes 50g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: In a bowl, beat 2 eggs, season with salt and pepper.
2. Step 2: Heat a non-stick pan over medium heat and add 1 tablespoon of olive oil.
3. Step 3: Add a handful of spinach and 50g of chopped tomatoes.
4. Step 4: Pour in the beaten eggs and cook until the omelette is set.
5. Step 5: Slide the omelette onto a plate and serve warm.

Roasted Veggie and Hummus Wrap

Calories: 330

Ingredients:

• Bell pepper 50g
• Zucchini 50g
• Olive oil 1 tablespoon
• Hummus 3 tablespoons
• Gluten-free wrap 1 large

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Toss sliced bell pepper and zucchini with olive oil, salt, and pepper.
3. Step 3: Roast in the oven for 15 minutes.
4. Step 4: Spread hummus on a gluten-free wrap and top with roasted vegetables.
5. Step 5: Roll up the wrap and slice in half.

Pan-Seared Tuna with Mixed Greens

Calories: 435

Ingredients:

• Tuna steak 120g
• Mixed greens 100g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Season the tuna steak with salt and pepper on both sides.
2. Step 2: Heat 1 tablespoon of olive oil in a pan over medium-high heat.
3. Step 3: Sear the tuna steak for 2-3 minutes on each side until cooked to your liking.
4. Step 4: In a bowl, toss mixed greens with olive oil and lemon juice.
5. Step 5: Serve the tuna steak on top of the greens.

Almond and Berry Parfait

Calories: 330

Ingredients:

• Gluten-free oats 150g
• Almonds 80g
• Mixed berries 80g

Cooking Steps:

1. Step 1: In a bowl, mix 150g of gluten-free oats with a little water and let it sit for 5 minutes to soften.
2. Step 2: In a glass or bowl, layer 40g of almonds, followed by half of the softened oats.
3. Step 3: Add 80g of fresh mixed berries.
4. Step 4: Add the remaining oats and top with another layer of 40g of almonds.
5. Step 5: Finish with a sprinkle of cinnamon if desired.

Sweet Potato and Black Bean Tacos

Calories: 380

Ingredients:

• Sweet potato 200g
• Black beans 100g
• Olive oil 1 tablespoon
• Gluten-free corn tortillas 3 pieces
• Cilantro a handful

Cooking Steps:

1. Step 1: Peel and dice 200g of sweet potato into small cubes.
2. Step 2: Heat a pan over medium heat with a tablespoon of olive oil and cook the sweet potatoes until soft, about 5 minutes.
3. Step 3: Add 100g of drained black beans to the pan and cook for an additional 2 minutes.
4. Step 4: Warm gluten-free corn tortillas in another pan over low heat.
5. Step 5: Assemble tacos by layering the sweet potato and black bean mixture onto the tortillas, then garnish with chopped cilantro.

Shrimp and Vegetable Skewers

Calories: 400

Ingredients:

• Shrimp 150g
• Bell peppers 150g
• Zucchini 100g
• Olive oil 2 tablespoons

Cooking Steps:

1. Step 1: Begin by soaking wooden skewers in water for 5 minutes to prevent burning.
2. Step 2: In a bowl, toss 150g of shrimp with olive oil, salt, and pepper.
3. Step 3: Chop 150g of bell peppers and 100g of zucchini into chunks.
4. Step 4: Thread the shrimp, bell peppers, and zucchini onto the skewers.
5. Step 5: Grill the skewers on a hot grill pan for about 5 minutes, turning occasionally until shrimp is opaque.

Cinnamon Quinoa Bowl

Calories: 275

Ingredients:

• Quinoa 50g
• Water 150ml
• Cinnamon 1/2 teaspoon
• Salt pinch
• Banana 1 medium
• Walnuts handful

Cooking Steps:

1. Step 1: Rinse 50g of quinoa under running water.
2. Step 2: Boil 150ml of water, add the quinoa, cover, and simmer for 10 minutes.
3. Step 3: Add 1/2 teaspoon of cinnamon and a pinch of salt. Stir well and cover for another 5 minutes.
4. Step 4: Slice one medium banana and top the quinoa with the slices and a handful of toasted walnuts.
5. Step 5: Drizzle 1 teaspoon of honey over the mix, if desired.

Grilled Veggie and Quinoa Salad

Calories: 320

Ingredients:

• Quinoa 50g
• Water 150ml
• Zucchini 100g
• Bell pepper 100g
• Cherry tomatoes 50g
• Lemon juice 1 tablespoon
• Olive oil 1 tablespoon
• Salt pinch

Cooking Steps:

1. Step 1: Cook 50g of quinoa in 150ml water and set aside.
2. Step 2: Heat a grill pan over medium heat; grill 100g of sliced zucchini and 100g of bell peppers until tender.
3. Step 3: Mix the cooked quinoa with the grilled veggies in a bowl.
4. Step 4: Add 50g of cherry tomatoes and mix well.
5. Step 5: Drizzle with lemon juice, olive oil, and a pinch of salt for flavor.

Baked Herbal Haddock with Lemon Rice

Calories: 507

Ingredients:

• Haddock fillets 2 fillets
• Olive oil 1 tablespoon
• Mixed herbs 1 teaspoon
• Lemon 1, juiced and zested
• Jasmine rice 100g
• Salt pinch

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Prepare a baking dish with a light coating of olive oil.
3. Step 3: Place two haddock fillets in the dish, and sprinkle with mixed herbs (such as thyme and rosemary) and the juice of one lemon.
4. Step 4: Bake for 10 minutes, until the haddock is opaque and flakes easily with a fork.
5. Step 5: While haddock bakes, cook 100g of jasmine rice according to package instructions with a pinch of salt.
6. Step 6: Once cooked, mix rice with lemon zest for flavor.