Kickstart Your Healthy Journey: The Nourish & Thrive Beginner's Vegan Meal Plan for Weight Loss

Avocado Smoothie

Calories: 400

Ingredients:

• Avocado 100g
• Spinach 50g
• Banana 120g
• Almond Milk 150ml

Cooking Steps:

1. Step 1: Peel and remove the pit from the avocado.
2. Step 2: Add the avocado, spinach, banana, and almond milk into a blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and serve chilled.

Chickpea Salad

Calories: 500

Ingredients:

• Canned Chickpeas 200g
• Cherry Tomatoes 100g
• Cucumber 100g
• Arugula 50g
• Olive Oil 15ml
• Lemon Juice 10ml
• Salt to taste
• Black Pepper to taste

Cooking Steps:

1. Step 1: Rinse and drain the canned chickpeas.
2. Step 2: Chop the cherry tomatoes and cucumber.
3. Step 3: In a large bowl, combine chickpeas, tomatoes, cucumber, and arugula.
4. Step 4: Add olive oil, lemon juice, salt, and pepper; toss to combine.
5. Step 5: Serve chilled or at room temperature.

Quinoa Stir-Fry

Calories: 575

Ingredients:

• Quinoa 150g
• Olive Oil 10ml
• Garlic 2 cloves
• Ginger 1 tsp
• Bell Peppers 100g
• Zucchini 100g
• Carrots 100g
• Soy Sauce 15ml
• Sesame Seeds 5g

Cooking Steps:

1. Step 1: Rinse quinoa under cold water.
2. Step 2: Cook the quinoa according to package instructions.
3. Step 3: In a pan, heat olive oil and sauté garlic and ginger.
4. Step 4: Add bell peppers, zucchini, and carrots; stir-fry until tender.
5. Step 5: Add cooked quinoa to the pan along with soy sauce and stir well.
6. Step 6: Garnish with sesame seeds before serving.

Banana Oat Pancakes

Calories: 368

Ingredients:

• Banana 1 medium
• Gluten-free oat flour 60g
• Baking powder 1 tsp
• Almond milk 150ml

Cooking Steps:

1. Step 1: Mash 1 ripe banana in a bowl.
2. Step 2: Add 60g of gluten-free oat flour into the banana mash, followed by a teaspoon of baking powder.
3. Step 3: Pour 150ml almond milk into the mixture and stir until smooth.
4. Step 4: Heat a non-stick pan over medium heat, and pour batter to form small pancakes.
5. Step 5: Cook until bubbles form on the surface then flip, cook for another minute.

Vegan Buddha Bowl

Calories: 516

Ingredients:

• Quinoa 100g
• Chickpeas 100g
• Sweet potatoes 50g
• Mixed greens 50g
• Olive oil 2 tbsp
• Lemon juice to taste
• Pumpkin seeds 20g

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions.
2. Step 2: In a bowl, place cooked quinoa, and arrange 100g chickpeas, 50g roasted sweet potatoes, and 50g mixed greens.
3. Step 3: Drizzle with a dressing made from 2 tablespoons olive oil, lemon juice, salt, and pepper.
4. Step 4: Top with 20g of toasted pumpkin seeds for added crunch.

Stuffed Bell Peppers

Calories: 588

Ingredients:

• Bell peppers 2 medium
• Onions 100g
• Mushrooms 100g
• Brown rice 100g
• Olive oil 1 tbsp

Cooking Steps:

1. Step 1: Preheat oven to 180°C (356°F).
2. Step 2: Cut 2 bell peppers in half and remove seeds.
3. Step 3: In a pan, heat 1 tablespoon olive oil, sauté 100g diced onions and 100g diced mushrooms.
4. Step 4: Mix sautéed vegetables with 100g cooked brown rice, season with salt, pepper, and herbs.
5. Step 5: Stuff the peppers with the mixture.
6. Step 6: Bake in the oven for 20-25 minutes until peppers soften.

Berry Parfait

Calories: 366

Ingredients:

• Vegan yogurt 200g
• Mixed fresh berries 50g

Cooking Steps:

1. Step 1: Gather 200g of vegan yogurt, and 50g of mixed fresh berries.
2. Step 2: Layer the yogurt and berries in a cup or bowl, starting with a layer of yogurt.
3. Step 3: Repeat layering until ingredients are used up.
4. Step 4: Garnish with a sprinkle of granola or nuts, if desired, for added texture.

Lentil Soup

Calories: 515

Ingredients:

• Lentils 100g
• Canned tomatoes 100g
• Onion 1 small
• Carrot 1 medium
• Celery stalk 1 medium
• Olive oil 1 tbsp
• Vegetable broth 400ml

Cooking Steps:

1. Step 1: Rinse 100g of lentils under cold water and set aside.
2. Step 2: In a pot, add 1 tablespoon of olive oil and heat over medium heat.
3. Step 3: Add diced onions and sauté until translucent.
4. Step 4: Add chopped carrots and celery, and cook for 5 minutes.
5. Step 5: Stir in 100g of canned tomatoes, and add the lentils.
6. Step 6: Pour in 400ml of vegetable broth and bring to a boil.
7. Step 7: Reduce heat and let simmer for about 20 minutes or until lentils are tender.
8. Step 8: Season with salt, pepper, and herbs to taste.

Veggie Tacos

Calories: 581

Ingredients:

• Corn tortillas 6 pieces
• Bell peppers 2 medium
• Onion 1 medium
• Canned black beans 100g
• Olive oil 1 tbsp
• Avocado 1 small
• Salsa Medium cup

Cooking Steps:

1. Step 1: Gather corn tortillas.
2. Step 2: In a skillet, heat 1 tablespoon olive oil over medium heat.
3. Step 3: Add sliced bell peppers and onions, and sauté until soft.
4. Step 4: Stir in 100g of canned black beans and heat through.
5. Step 5: Season with cumin, salt, and pepper to taste.
6. Step 6: Warm tortillas in a separate pan or microwave.
7. Step 7: Assemble tacos by placing the vegetable mixture into each tortilla.
8. Step 8: Top with avocado slices and fresh salsa.

Mango Chia Pudding

Calories: 368

Ingredients:

• Chia seeds 40g
• Almond milk 200ml
• Mango 150g

Cooking Steps:

1. Step 1: In a medium-sized bowl, combine chia seeds and almond milk. Stir well to avoid lumps.
2. Step 2: Let the chia seeds and almond milk mixture sit for about 5 minutes, then stir again to prevent clumping.
3. Step 3: Cover and refrigerate for at least 2 hours, or overnight for a thicker consistency.
4. Step 4: Before serving, blend fresh mango until smooth and spoon it over the chia pudding.
5. Step 5: Top with additional fresh mango slices if desired.

Zucchini Noodle Salad

Calories: 450

Ingredients:

• Zucchini 200g
• Cherry tomatoes 150g
• Cucumber 100g
• Roasted chickpeas 50g
• Olive oil 20ml
• Lemon juice 30ml
• Sunflower seeds 20g

Cooking Steps:

1. Step 1: Wash and spiralize the zucchini to form noodles. Set aside.
2. Step 2: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make a dressing.
3. Step 3: In a large bowl, combine zucchini noodles, cherry tomatoes, roasted chickpeas, and cucumber.
4. Step 4: Drizzle the dressing over the salad and toss to combine.
5. Step 5: Sprinkle sunflower seeds on top before serving.

Grilled Veggie Skewers with Rice

Calories: 566

Ingredients:

• Bell peppers 150g
• Zucchini 100g
• Red onion 100g
• Quinoa 200g
• Olive oil 20ml

Cooking Steps:

1. Step 1: Pre-heat grill to medium heat.
2. Step 2: Cut bell peppers, zucchini, and red onion into chunks.
3. Step 3: Thread the chopped vegetables onto skewers, alternating the veggies.
4. Step 4: Brush the skewers with olive oil and sprinkle with salt and pepper.
5. Step 5: Grill the skewers for about 10 minutes, turning occasionally to ensure even cooking.
6. Step 6: Cook the quinoa according to package instructions.
7. Step 7: Serve the grilled veggie skewers over a bed of cooked quinoa.

Spinach and Tomato Frittata

Calories: 368

Ingredients:

• Spinach 100g
• Tomatoes 100g
• Chickpea flour 200g
• Water 400ml
• Salt Pinch

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Sauté 100g of spinach in a non-stick skillet until wilted.
3. Step 3: Chop 100g of tomatoes and add them to the skillet.
4. Step 4: In a bowl, whisk 200g of chickpea flour with 400ml of water and a pinch of salt to form a batter.
5. Step 5: Pour the batter over the spinach and tomatoes, and gently mix.
6. Step 6: Cook on medium heat until the edges set, then transfer to the oven and bake for 10-15 minutes.
7. Step 7: Let the frittata cool slightly before slicing and serving.

Quinoa and Black Bean Bowl

Calories: 480

Ingredients:

• Quinoa 150g
• Black beans 200g
• Bell peppers 50g
• Avocados 50g
• Lime juice 30ml
• Cilantro 5g
• Salt Pinch

Cooking Steps:

1. Step 1: Cook 150g of quinoa according to package instructions.
2. Step 2: Rinse and drain 200g of canned black beans.
3. Step 3: Dice 50g of bell peppers and 50g of avocados.
4. Step 4: In a bowl, mix quinoa, black beans, bell peppers, and avocados.
5. Step 5: For the dressing, combine 30ml of lime juice, 5g of cilantro, and a pinch of salt.
6. Step 6: Pour the dressing over the quinoa bowl and toss gently.

Vegan Shepherd's Pie

Calories: 628

Ingredients:

• Potatoes 200g
• Carrots 100g
• Peas 100g
• Onions 100g
• Lentils 200g
• Plant-based milk 50ml
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Boil 200g of potatoes until tender, then mash them with salt and plant-based milk.
3. Step 3: Sauté 100g of onions, 100g of carrots, and 100g of peas until soft.
4. Step 4: Add 200g of lentils to the sautéed vegetables and stir.
5. Step 5: Season with salt and pepper.
6. Step 6: Transfer the mixture to a baking dish and spread the mashed potatoes on top.
7. Step 7: Bake for 10-15 minutes until the top is golden brown.

Overnight Oats with Nuts

Calories: 368

Ingredients:

• Gluten-free rolled oats 50g
• Unsweetened almond milk 120ml
• Chopped almonds 15g
• Chia seeds 15g
• Fresh berries 30g

Cooking Steps:

1. Step 1: In a small container, add 50g of gluten-free rolled oats.
2. Step 2: Pour in 120ml of unsweetened almond milk.
3. Step 3: Add 15g of chopped almonds.
4. Step 4: Stir in a tablespoon (15g) of chia seeds.
5. Step 5: Mix well, cover, and refrigerate overnight.
6. Step 6: Garnish with a handful of fresh berries before serving.

Avocado and Bean Wrap

Calories: 515

Ingredients:

• Ripe avocado 1 whole
• Canned black beans 200g
• Tomato 1 whole
• Gluten-free wrap 1 large

Cooking Steps:

1. Step 1: Mash one ripe avocado in a bowl.
2. Step 2: Add 200g of canned black beans (drained and rinsed) to the avocado.
3. Step 3: Add one chopped tomato and a pinch of salt, mix gently.
4. Step 4: Spread the avocado and bean mixture onto a large gluten-free wrap.
5. Step 5: Roll the wrap tightly and slice in half before serving.

Cauliflower Curry

Calories: 590

Ingredients:

• Olive oil 1 tablespoon
• Onion 1 whole
• Cauliflower florets 200g
• Canned coconut milk 100g
• Canned tomatoes 150g
• Curry powder 1 teaspoon
• Fresh cilantro 10g

Cooking Steps:

1. Step 1: Heat a tablespoon of olive oil in a pan over medium heat.
2. Step 2: Add 1 diced onion and cook until soft.
3. Step 3: Add 200g of cauliflower florets, cook for 5 minutes.
4. Step 4: Stir in 100g of canned coconut milk and 150g of canned tomatoes.
5. Step 5: Add a teaspoon of curry powder, salt, and pepper.
6. Step 6: Simmer for 15 minutes until the cauliflower is tender.
7. Step 7: Serve hot, garnished with fresh cilantro.

Coconut Yogurt and Fruit

Calories: 380

Ingredients:

• Coconut yogurt 150g
• Strawberries 50g
• Kiwifruit 50g
• Gluten-free granola 10g

Cooking Steps:

1. Step 1: Take a bowl and add 150g of coconut yogurt.
2. Step 2: Chop 50g of fresh strawberries and 50g of kiwifruit.
3. Step 3: Mix the fruits gently into the yogurt.
4. Step 4: Sprinkle with 10g of granola, ensuring it's gluten-free.
5. Step 5: Serve chilled.

Falafel Wrap

Calories: 500

Ingredients:

• Chickpeas 100g
• Olive oil 1 tbsp
• Gluten-free wrap 1 piece
• Spinach leaves 50g
• Tomatoes 30g
• Hummus 20g

Cooking Steps:

1. Step 1: Prepare falafel mixture using 100g chickpeas.
2. Step 2: Form small balls and flatten them.
3. Step 3: In a pan, heat a tablespoon of olive oil and cook falafels until golden brown.
4. Step 4: While falafels are cooking, take a gluten-free wrap.
5. Step 5: Assemble wrap by adding falafels, 50g of fresh spinach leaves, 30g of diced tomatoes, and 20g of hummus.
6. Step 6: Roll the wrap and cut it in half to serve.

Stuffed Eggplant

Calories: 550

Ingredients:

• Eggplant 1 medium
• Cooked quinoa 100g
• Bell pepper 50g
• Zucchini 50g
• Herbs as needed
• Salt pinch

Cooking Steps:

1. Step 1: Preheat oven to 180°C (356°F).
2. Step 2: Cut 1 medium eggplant in half and scoop out the middle.
3. Step 3: Chop and mix the scooped middle with 100g of cooked quinoa, 50g of chopped bell pepper, and 50g of diced zucchini.
4. Step 4: Season the mixture with herbs and a pinch of salt.
5. Step 5: Stuff the eggplant halves with this mixture.
6. Step 6: Place in baking dish and bake for 20 minutes until eggplant is tender.
7. Step 7: Remove from oven and let cool for a few minutes before serving.