Nourishing Delight Meal Plan: Your Week 1 Guide to Flavorful Pescatarian & Gluten-Free Living for Fitness Success!

Blueberry Yogurt Parfait

Calories: 275

Ingredients:

• gluten-free yogurt 200g
• blueberries 50g
• gluten-free granola 25g
• chia seeds 5g

Cooking Steps:

1. Step 1: Place yogurt in a bowl or glass.
2. Step 2: Layer with blueberries and a sprinkle of gluten-free granola.
3. Step 3: Top with chia seeds for added texture and nutrients.

Quinoa Salad with Avocado and Kale

Calories: 322

Ingredients:

• cooked quinoa 150g
• kale 100g
• avocado 50g
• olive oil 10ml
• lemon juice 5ml

Cooking Steps:

1. Step 1: In a large bowl, combine cooked quinoa, kale, and avocado.
2. Step 2: Add olive oil and lemon juice, then toss well to combine.
3. Step 3: Season with salt and pepper to taste.

Grilled Lemon Herb Salmon

Calories: 476

Ingredients:

• salmon fillet 350g
• lemon juice 10ml
• mixed herbs 5g
• salt and pepper to taste

Cooking Steps:

1. Step 1: Preheat the grill to a medium-high heat.
2. Step 2: Season salmon fillets with lemon juice, herbs, salt, and pepper.
3. Step 3: Grill salmon for 2-3 minutes per side, until fully cooked.

Chia Seed Pudding

Calories: 269

Ingredients:

• Chia seeds 30g
• Almond milk 200ml
• Honey 1 tablespoon
• Almonds or berries 50g

Cooking Steps:

1. Step 1: Combine 30g of chia seeds and 200ml of almond milk in a bowl.
2. Step 2: Add 1 tablespoon of honey (or your preferred sweetener).
3. Step 3: Stir well and refrigerate for at least 10 minutes or overnight if possible.
4. Step 4: Top with 50g of sliced almonds or berries before serving.

Falafel Wrap with Spinach and Feta

Calories: 322

Ingredients:

• Gluten-free wrap 1 wrap
• Pre-cooked falafel balls 4 balls
• Spinach 50g
• Feta cheese 30g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Heat a gluten-free wrap in a pan for about 1 minute on each side.
2. Step 2: Place 4 pre-cooked falafel balls in the wrap.
3. Step 3: Add 50g of fresh spinach leaves and 30g of feta cheese.
4. Step 4: Drizzle with 1 tablespoon of olive oil.
5. Step 5: Wrap and serve.

Stir-fried Tofu with Broccoli

Calories: 482

Ingredients:

• Firm tofu 200g
• Olive oil 2 tablespoons
• Broccoli florets 150g
• Gluten-free soy sauce 1 tablespoon

Cooking Steps:

1. Step 1: Cut 200g firm tofu into cubes.
2. Step 2: Heat 2 tablespoons of olive oil in a pan.
3. Step 3: Add tofu cubes and stir-fry for about 5 minutes.
4. Step 4: Add 150g of broccoli florets and continue to stir-fry for 3-4 minutes.
5. Step 5: Season with a splash of gluten-free soy sauce and serve.

Avocado Smoothie

Calories: 280

Ingredients:

• Avocado 100g
• Almond Milk 200ml
• Banana 50g

Cooking Steps:

1. Step 1: Scoop the flesh of one ripe avocado into a blender.
2. Step 2: Add one cup of almond milk and half a banana to the blender.
3. Step 3: Blend until smooth and creamy.
4. Step 4: Pour into a glass and serve immediately.

Lentil Soup with Spinach

Calories: 350

Ingredients:

• Cooked Lentils 150g
• Spinach 50g
• Vegetable Stock 250ml
• Olive Oil 10ml

Cooking Steps:

1. Step 1: In a pot, combine one cup of cooked lentils with vegetable stock.
2. Step 2: Add 50g of fresh spinach and simmer for 5 minutes.
3. Step 3: Season with salt and pepper as desired.
4. Step 4: Serve hot with a drizzle of olive oil.

Sea Bass with Asparagus

Calories: 450

Ingredients:

• Sea Bass Fillet 150g
• Olive Oil 15ml
• Asparagus 150g
• Lemon Juice 10ml

Cooking Steps:

1. Step 1: Season the sea bass fillet with salt, pepper, and lemon juice.
2. Step 2: Heat olive oil in a skillet over medium heat.
3. Step 3: Place the fillet flesh-side down and cook for 5 minutes.
4. Step 4: Flip the fillet and add trimmed asparagus to the pan.
5. Step 5: Cook for another 5 minutes until the fish is opaque and flaky.
6. Step 6: Serve the sea bass alongside the asparagus.

Fruit and Nut Quinoa Bowl

Calories: 269

Ingredients:

• quinoa 1/4 cup
• water 1/2 cup
• almond slices 1/4 cup
• apple 1/4 cup diced
• honey 1 tablespoon
• blueberries handful

Cooking Steps:

1. Step 1: Rinse 1/4 cup quinoa under cold water.
2. Step 2: Boil 1/2 cup water, then add quinoa. Cover and simmer for 10 minutes or until water is absorbed.
3. Step 3: Fluff quinoa with a fork and let it cool.
4. Step 4: Mix cooled quinoa with 1/4 cup almond slices, 1/4 cup diced apple, and 1 tablespoon honey.
5. Step 5: Top with a handful of fresh blueberries.

Zucchini Noodles with Pesto

Calories: 322

Ingredients:

• zucchini 2 medium
• olive oil 1 tablespoon
• basil pesto 1/4 cup
• Parmesan cheese sprinkle

Cooking Steps:

1. Step 1: Spiralize 2 medium zucchinis.
2. Step 2: In a pan, sauté zucchini noodles in 1 tablespoon olive oil for 3 minutes.
3. Step 3: Toss zucchini with 1/4 cup prepared basil pesto.
4. Step 4: Add a sprinkle of grated Parmesan cheese to taste.

Shrimp Sauté with Bell Peppers

Calories: 482

Ingredients:

• olive oil 1 tablespoon
• yellow bell pepper 1 medium
• green bell pepper 1 medium
• shrimp 200g
• salt to taste
• pepper to taste
• lemon juice 1 dash

Cooking Steps:

1. Step 1: In a pan, heat 1 tablespoon olive oil over medium heat.
2. Step 2: Add sliced yellow bell pepper and green bell pepper, sauté for 4 minutes.
3. Step 3: Add 200g shrimp and cook until opaque, about 3 minutes.
4. Step 4: Season with salt, pepper, and a squeeze of lemon juice.

Overnight Oats with Almond Milk

Calories: 280

Ingredients:

• Gluten-Free Oats 50g
• Almond Milk 120ml
• Chia Seeds 10g
• Honey 15g
• Blueberries 20g
• Sliced Almonds 15g

Cooking Steps:

1. Step 1: In a small mixing bowl, combine 1/2 cup gluten-free oats with 1/2 cup almond milk.
2. Step 2: Add 1 tablespoon of chia seeds for texture and nutrition.
3. Step 3: Mix in 1 tablespoon of honey for natural sweetness.
4. Step 4: Add 1/4 cup of blueberries for added flavor.
5. Step 5: Cover and refrigerate the mixture overnight.
6. Step 6: In the morning, top with a handful of sliced almonds before serving.

Greek Salad with Chickpeas and Olives

Calories: 330

Ingredients:

• Chickpeas 100g
• Cucumber 50g
• Red Onion 30g
• Kalamata Olives 40g
• Feta Cheese 50g
• Olive Oil 15ml
• Lemon Juice 10ml
• Salt 2g
• Pepper 1g

Cooking Steps:

1. Step 1: Rinse and drain 1/2 cup of canned chickpeas.
2. Step 2: Slice 1/2 a medium cucumber and 1/4 of a red onion into small pieces.
3. Step 3: Combine chickpeas, cucumber, red onion, and 1/4 cup of Kalamata olives in a bowl.
4. Step 4: Crumble 1/4 cup of feta cheese over the salad.
5. Step 5: Drizzle with 1 tablespoon of olive oil and add a squeeze of lemon juice.
6. Step 6: Add a pinch of salt and pepper to taste, and mix well.

Teriyaki Glazed Cod with Rice

Calories: 460

Ingredients:

• Jasmine Rice 100g
• Cod Fillet 150g
• Sesame Oil 15ml
• Gluten-Free Soy Sauce 30ml
• Honey 15g
• Salt 2g
• Pepper 1g

Cooking Steps:

1. Step 1: Cook 100g of jasmine rice according to package directions.
2. Step 2: Season 150g of cod fillet with a pinch of salt and pepper.
3. Step 3: In a nonstick pan, heat 1 tablespoon of sesame oil over medium heat.
4. Step 4: Add cod and cook for about 3 minutes on each side, until fish is opaque.
5. Step 5: In a small bowl, mix 2 tablespoons of gluten-free soy sauce with 1 tablespoon of honey.
6. Step 6: Pour the sauce over the cod and cook for an additional 2 minutes until glazed.
7. Step 7: Serve the cod over the cooked jasmine rice.

Peach and Mint Smoothie

Calories: 270

Ingredients:

• Peaches 200g
• Almond milk 100ml
• Mint leaves 10g
• Honey 20g

Cooking Steps:

1. Step 1: Peel and slice two medium peaches, approximately 200g.
2. Step 2: Add 100ml of almond milk to a blender.
3. Step 3: Add peaches, 10g of fresh mint leaves, and 20g of honey to the blender.
4. Step 4: Blend on high until smooth.
5. Step 5: Pour into a glass and serve chilled.

Roasted Veggie Couscous

Calories: 340

Ingredients:

• Zucchini 150g
• Red bell pepper 100g
• Olive oil 10g
• Vegetable broth 100ml
• Gluten-free couscous 50g

Cooking Steps:

1. Step 1: Preheat the oven to 350°F (175°C).
2. Step 2: Chop 150g of zucchini and 100g of red bell pepper into small pieces.
3. Step 3: Toss the vegetables with 10g of olive oil and spread them on a baking tray.
4. Step 4: Roast in the oven for 5 minutes.
5. Step 5: In a saucepan, bring 100ml of vegetable broth to a boil.
6. Step 6: Add 50g of gluten-free couscous to the broth, cover, and remove from heat.
7. Step 7: Allow the couscous to absorb the liquid for 5 minutes.
8. Step 8: Fluff couscous with a fork and combine with roasted vegetables.
9. Step 9: Serve warm.

Miso Glazed Tuna with Edamame

Calories: 463

Ingredients:

• White miso paste 20g
• Honey 10g
• Soy sauce 5ml
• Tuna steak 200g
• Edamame beans 100g

Cooking Steps:

1. Step 1: Mix 20g of white miso paste, 10g of honey, and 5ml of soy sauce in a bowl.
2. Step 2: Coat 200g of tuna steak with the miso mixture on both sides.
3. Step 3: Heat a non-stick pan over medium heat and sear the tuna for 2 minutes on each side.
4. Step 4: Steam 100g of shelled edamame beans in a pot with little water for 3 minutes.
5. Step 5: Serve the seared tuna alongside the steamed edamame.

Buckwheat Pancakes with Berries

Calories: 269

Ingredients:

• Buckwheat flour 100g
• Almond milk 50ml
• Egg 1
• Blueberries 50g
• Honey 10g

Cooking Steps:

1. Step 1: In a bowl, mix 100g of buckwheat flour with 50ml of almond milk and 1 egg.
2. Step 2: Heat a non-stick skillet over medium heat.
3. Step 3: Pour batter on the skillet, forming small pancakes.
4. Step 4: Cook each side for 2-3 minutes until bubbles appear and flip.
5. Step 5: Top with 50g blueberries and drizzle with a small amount of honey.

Cauliflower Rice Stir-fry

Calories: 322

Ingredients:

• Cauliflower 150g
• Olive oil 1 tbsp
• Carrots 50g
• Peas 50g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Grate 150g of cauliflower to create cauliflower rice.
2. Step 2: In a pan, heat 1 tablespoon of olive oil over medium-high heat.
3. Step 3: Add 50g sliced carrots and stir-fry for 2 minutes.
4. Step 4: Add the cauliflower rice and 50g peas, and cook for an additional 4 minutes.
5. Step 5: Season with salt and pepper to taste.

Herb-Crusted Halibut with Spinach

Calories: 483

Ingredients:

• Halibut fillet 150g
• Parsley 10g
• Dill 5g
• Garlic 1 clove
• Olive oil 2 tbsp
• Spinach 100g

Cooking Steps:

1. Step 1: Preheat oven to 200°C (392°F).
2. Step 2: Mix chopped parsley, dill, and crushed garlic with 2 tablespoons of olive oil.
3. Step 3: Coat 150g halibut fillets with the herb mixture.
4. Step 4: Place on baking tray and bake for 7 minutes.
5. Step 5: While baking, steam 100g of spinach for about 3 minutes.
6. Step 6: Serve halibut over the spinach bed.