Unlock the Flavors: Your Beginner-Friendly Wholesome Vegan Delight Meal Plan for an Active Lifestyle

Avocado Toast with Cherry Tomatoes

Calories: 564

Ingredients:

• Sourdough bread 100g
• Avocado 150g
• Cherry tomatoes 50g
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Slice the sourdough bread into thick slices and toast lightly in a toaster or on a pan.
2. Step 2: Peel and seed the avocado. Mash it in a bowl with a pinch of salt and pepper.
3. Step 3: Spread the mashed avocado evenly on the toasted sourdough slices.
4. Step 4: Wash and halve the cherry tomatoes, arrange them on the avocado toast.
5. Step 5: Drizzle olive oil over the top if desired.

Quinoa and Chickpea Salad

Calories: 677

Ingredients:

• Quinoa 100g
• Canned chickpeas 100g
• Cucumber 50g
• Red bell pepper 50g
• Fresh mint 5g
• Olive oil 15ml
• Lemon juice 10ml
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Cook quinoa according to package instructions.
2. Step 2: Rinse and drain the canned chickpeas thoroughly.
3. Step 3: In a salad bowl, combine the cooked quinoa, chickpeas, sliced cucumber, diced red bell pepper, chopped fresh mint, olive oil, lemon juice, salt, and pepper.
4. Step 4: Mix the ingredients well and adjust seasoning if necessary.

Stuffed Bell Peppers with Brown Rice

Calories: 1016

Ingredients:

• Bell peppers 200g
• Brown rice 100g
• Canned black beans 50g
• Canned corn 50g
• Diced tomatoes 50g
• Onion 30g
• Cumin 5g
• Garlic powder 5g
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Cook brown rice according to the package instructions.
2. Step 2: Preheat the oven to 180°C (350°F).
3. Step 3: Cut the tops off the bell peppers and remove seeds and membranes.
4. Step 4: In a bowl, mix the cooked brown rice, black beans, corn, diced tomatoes, onion, cumin, garlic powder, salt, and pepper.
5. Step 5: Stuff each bell pepper with the rice mixture tightly.
6. Step 6: Place the stuffed bell peppers upright in a baking dish and cover with foil.
7. Step 7: Bake in the preheated oven for about 20 minutes until peppers are tender.

Banana and Almond Butter Smoothie

Calories: 680

Ingredients:

• Bananas 2 pieces
• Almond Butter 2 tablespoons
• Unsweetened Almond Milk 1 cup
• Chia Seeds 1 tablespoon

Cooking Steps:

1. Step 1: Peel 2 bananas and break them into chunks.
2. Step 2: Place the banana chunks into a blender.
3. Step 3: Add 2 tablespoons of almond butter to the blender.
4. Step 4: Pour 1 cup of unsweetened almond milk into the blender.
5. Step 5: Add 1 tablespoon of chia seeds.
6. Step 6: Blend until smooth.
7. Step 7: Pour into a glass and serve immediately.

Greek Salad with Tofu

Calories: 790

Ingredients:

• Tofu 150g
• Mixed Greens 2 cups
• Cucumber 1 cup sliced
• Cherry Tomatoes 1 cup halved
• Red Onion 1 small, sliced
• Olive Oil 2 tablespoons
• Lemon Juice 1 tablespoon
• Oregano 1 teaspoon
• Salt to taste
• Black Pepper to taste

Cooking Steps:

1. Step 1: Drain and press 150g of tofu, cut it into small cubes.
2. Step 2: In a large bowl, combine mixed greens, cucumber slices, cherry tomatoes, and onion slices.
3. Step 3: Add the tofu cubes to the salad.
4. Step 4: Drizzle with olive oil and lemon juice.
5. Step 5: Toss the salad gently to mix the ingredients.
6. Step 6: Sprinkle with oregano and season with salt and pepper to taste.

Sweet Potato and Black Bean Tacos

Calories: 790

Ingredients:

• Sweet Potato 1 large
• Black Beans 1 cup
• Corn Tortillas 4 small
• Avocado 1 sliced
• Cilantro 2 tablespoons chopped
• Lime 1 juiced
• Lime Wedges for garnish

Cooking Steps:

1. Step 1: Peel and dice 1 large sweet potato and add to a medium-sized skillet.
2. Step 2: Cook over medium heat, stirring occasionally, until slightly tender.
3. Step 3: Add 1 cup of black beans and continue cooking until heated through.
4. Step 4: Warm the corn tortillas in the oven or skillet.
5. Step 5: Divide the sweet potato and bean mixture among the tortillas.
6. Step 6: Top with avocado slices, chopped cilantro, and lime juice.
7. Step 7: Serve immediately, garnished with lime wedges on the side.

Peanut Butter and Banana Oatmeal

Calories: 564

Ingredients:

• Almond milk 1 cup
• Rolled oats 50g
• Peanut butter 1 tablespoon
• Chia seeds 1 tablespoon
• Banana 1 medium

Cooking Steps:

1. Step 1: In a small saucepan, bring 1 cup of almond milk to a boil.
2. Step 2: Reduce heat to low, add 50g of rolled oats, and stir occasionally for 5 minutes.
3. Step 3: Add 1 tablespoon of peanut butter and 1 tablespoon of chia seeds to the oats and stir well.
4. Step 4: Slice 1 medium banana (approximately 100g) and add to the oatmeal.
5. Step 5: Cook for an additional 2-3 minutes or until the oats are creamy.

Vegan Greek Wrap

Calories: 717

Ingredients:

• Gluten-free wrap 1
• Hummus 50g
• Cucumber 1/2 cup
• Cherry tomatoes 1/2 cup
• Olives 1/4 cup
• Vegan feta cheese 30g
• Lemon juice 1 teaspoon
• Oregano 1/2 teaspoon

Cooking Steps:

1. Step 1: In a bowl, mix 50g of hummus with lemon juice and a pinch of salt.
2. Step 2: Spread the hummus mixture on a gluten-free wrap.
3. Step 3: Add 1/2 cup of chopped cucumber, 1/2 cup of cherry tomatoes, and 1/4 cup of sliced olives.
4. Step 4: Add 30g of crumbled vegan feta cheese and sprinkle with oregano.
5. Step 5: Roll the wrap and serve.

Lentil and Vegetable Soup

Calories: 978

Ingredients:

• Olive oil 1 tablespoon
• Onion 1
• Garlic cloves 2
• Carrots 100g
• Zucchini 100g
• Vegetable broth 1 cup
• Lentils 100g
• Salt to taste
• Pepper to taste
• Parsley to taste

Cooking Steps:

1. Step 1: In a large pot, heat 1 tablespoon of olive oil over medium heat.
2. Step 2: Add 1 chopped onion, 2 cloves of minced garlic, and sauté until onions are translucent.
3. Step 3: Add 100g of chopped carrots and 100g of chopped zucchini, and cook for 3 minutes.
4. Step 4: Add 1 cup of vegetable broth and 100g of lentils.
5. Step 5: Bring to a boil, then reduce heat and simmer for 20 minutes.
6. Step 6: Season with salt, pepper, and fresh parsley to taste.

Chia Seed Pudding with Berries

Calories: 564

Ingredients:

• Chia seeds 40g
• Almond milk 250ml
• Berries 50g

Cooking Steps:

1. Step 1: In a bowl, combine 2 tablespoons chia seeds with 1 cup almond milk. Stir well.
2. Step 2: Refrigerate for at least an hour or overnight for seeds to gel.
3. Step 3: Top with 1/4 cup of mixed berries before serving.

Hummus Veggie Sandwich

Calories: 722

Ingredients:

• Hummus 50g
• Vegan bread 100g
• Cucumber 50g
• Avocado 50g
• Tomato 50g

Cooking Steps:

1. Step 1: Spread 3 tablespoons of hummus on vegan bread slices.
2. Step 2: Layer with cucumber slices, avocado, and tomato on the hummus.
3. Step 3: Assemble the sandwich with the other slice of bread.

Greek Rosemary Potatoes with Grilled Vegetables

Calories: 977

Ingredients:

• Potato 250g
• Olive oil 15ml
• Rosemary 5g
• Bell peppers 100g
• Zucchini 100g
• Mushrooms 100g

Cooking Steps:

1. Step 1: Cut potatoes into wedges and toss with olive oil, rosemary, salt, and pepper.
2. Step 2: Grill a mix of bell peppers, zucchini, and mushrooms until tender.
3. Step 3: Serve grilled vegetables over rosemary potatoes.

Green Smoothie with Spinach and Banana

Calories: 564

Ingredients:

• Spinach 150g
• Banana 2 medium
• Almond milk 300ml

Cooking Steps:

1. Step 1: Add 150g of fresh spinach to a blender.
2. Step 2: Peel and chop 2 medium bananas and add them to the blender.
3. Step 3: Add 300ml of almond milk to the mixture.
4. Step 4: Blend until smooth and creamy.
5. Step 5: Pour into a glass and enjoy.

Falafel Bowl with Quinoa

Calories: 705

Ingredients:

• Quinoa 100g
• Falafel 150g
• Cucumber 50g
• Tomatoes 50g
• Lettuce 30g
• Tahini dressing 2 tbsp

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to the package instructions.
2. Step 2: While quinoa is cooking, heat 1 tablespoon of olive oil in a pan over medium heat.
3. Step 3: Add 150g of pre-made falafel balls to the pan and cook until golden brown on all sides.
4. Step 4: In a bowl, combine cooked quinoa, falafel, chopped cucumber, tomatoes, and lettuce.
5. Step 5: Drizzle with tahini dressing and mix well before serving.

Vegan Moussaka with Lentils

Calories: 1000

Ingredients:

• Onion 100g
• Garlic cloves 2
• Olive oil 1 tbsp
• Lentils, cooked 200g
• Tomato sauce 100g
• Zucchini 3 medium
• Vegan béchamel sauce 150ml

Cooking Steps:

1. Step 1: Preheat oven to 200°C (390°F).
2. Step 2: Sauté 100g of onion and 2 cloves of garlic in 1 tablespoon of olive oil until fragrant.
3. Step 3: Add 200g of cooked lentils and 100g of tomato sauce. Cook for 5 minutes.
4. Step 4: In a baking dish, layer the lentils mixture with 3 sliced zucchinis.
5. Step 5: Bake for 10 minutes, then top with vegan béchamel sauce.
6. Step 6: Bake for another 10 minutes until the top is golden brown.

Berry Smoothie Bowl

Calories: 565

Ingredients:

• Frozen mixed berries 150g
• Banana 1 medium
• Coconut milk 200ml
• Sliced strawberries 50g
• Chia seeds 10g
• Pumpkin seeds 20g

Cooking Steps:

1. Step 1: Blend frozen mixed berries and banana in a blender till smooth.
2. Step 2: Add coconut milk to the blender and blend for another 30 seconds.
3. Step 3: Pour the mixture into a bowl.
4. Step 4: Top with sliced strawberries, chia seeds, and pumpkin seeds.
5. Step 5: Serve immediately.

Stuffed Avocado with Quinoa and Beans

Calories: 678

Ingredients:

• Quinoa 100g
• Avocado 2 whole
• Black beans 100g
• Corn kernels 50g
• Red bell pepper 1 medium
• Lime juice 10ml
• Cilantro 10g

Cooking Steps:

1. Step 1: Cook quinoa according to package instructions.
2. Step 2: Cut avocados in half and remove the pit.
3. Step 3: Mix cooked quinoa, black beans, corn, diced red bell pepper, and lime juice in a bowl.
4. Step 4: Scoop the mixture into the avocado halves.
5. Step 5: Garnish with chopped cilantro and serve.

Mediterranean Roasted Vegetables with Garlic Herb Sauce

Calories: 985

Ingredients:

• Zucchini 150g
• Red onions 50g
• Cherry tomatoes 100g
• Olive oil 30ml
• Fresh basil 50g
• Garlic cloves 2 large
• Lemon juice 30ml

Cooking Steps:

1. Step 1: Preheat oven to 200°C (390°F).
2. Step 2: Chop zucchini, red onions, and cherry tomatoes.
3. Step 3: Place vegetables on a baking sheet, drizzle with olive oil, and season with salt and pepper.
4. Step 4: Roast vegetables in the oven for 10 minutes.
5. Step 5: Blend fresh basil, garlic, lemon juice, and olive oil to make the sauce.
6. Step 6: Remove vegetables from oven, drizzle with garlic herb sauce, and serve.

Overnight Oats with Almond Milk

Calories: 564

Ingredients:

• Rolled oats 100g
• Almond milk 375g
• Chia seeds 12g
• Maple syrup 30g
• Vanilla extract 2g
• Mixed berries 100g
• Crushed almonds 15g

Cooking Steps:

1. Step 1: In a bowl or jar, combine 1 cup of rolled oats and 1.5 cups of almond milk.
2. Step 2: Add 1 tablespoon of chia seeds, 2 tablespoons of maple syrup, and 1/2 teaspoon of vanilla extract.
3. Step 3: Stir well and cover. Place in the refrigerator overnight.
4. Step 4: In the morning, top with 1/2 cup of mixed berries and 1 tablespoon of crushed almonds before serving.

Grilled Vegetable Pita Sandwich

Calories: 678

Ingredients:

• Zucchini 150g
• Red bell pepper 100g
• Olive oil 10g
• Whole wheat pita 100g
• Hummus 30g
• Spinach 50g
• Salt 2g
• Black pepper 2g

Cooking Steps:

1. Step 1: Preheat a grill pan over medium heat.
2. Step 2: Slice 1 zucchini and 1 red bell pepper into strips.
3. Step 3: Brush the vegetables lightly with olive oil and grill for about 3 minutes on each side.
4. Step 4: Slice open a whole wheat pita and spread 2 tablespoons of hummus inside.
5. Step 5: Stuff the pita with the grilled vegetables, a handful of spinach, and a sprinkle of salt and pepper.

Vegan Spinach and Mushroom Risotto

Calories: 1026

Ingredients:

• Olive oil 28g
• Mushrooms 200g
• Onion 150g
• Garlic 6g
• Arborio rice 300g
• Vegetable broth 750ml
• Spinach 100g
• Salt 3g
• Black pepper 3g

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a large pan over medium heat.
2. Step 2: Add 200g of sliced mushrooms and cook until browned, about 5 minutes.
3. Step 3: Stir in 1 chopped onion and 2 cloves of garlic, cooking until softened.
4. Step 4: Add 1.5 cups of arborio rice, stirring to coat in oil.
5. Step 5: Gradually add 750ml of vegetable broth, 1/2 cup at a time, stirring continuously.
6. Step 6: Once the rice is tender, add a large handful of fresh spinach and season with salt and pepper.