These 1-Week Recipes are a Must-Try. Seriously, You Have to Plan Your Diet

That moment when you feel like experimenting foods, but you don’t want to waste your money and ruin your mood to eat delicious meals. Well, these recipes, which are simple to follow, won’t let you down.


DAY 1 – Spicy Vegetable Chapati Wraps

Spicy Vegetable Chapati WrapsImage and recipe source: bbcgoodfood

For 20 to 30 minutes, you’d be all smiling biting inch by inch of this vegetarian wrap.

150g sweet potatoes (peeled, roughly cubed)
200g can plum tomatoes (peeled)
200g can chickpeas (drained)
1 tablespoon mild curry paste
1/2 teaspoon dried chili flakes
1 tablespoon fresh coriander (chopped)
50g baby spinach leaves
2 plain chapatis or Indian flatbreads
2 t tablespoons fat-free yogurt (preferably Greek)

1. Boil sweet potatoes in a pan filled with water. Drain afterwards.
2. In another pan, simmer tomatoes, chickpeas, chili flakes, and curry paste.
3. Preheat grill.
4. Add sweet potatoes into the tomato mixture.
5. Stir in spinach, then coriander.
6. Season with salt and pepper to taste.
7. Sprinkle both sides of each chapatti with water. Place in the grill and toast for 30 seconds only.
8. Scoop vegetable mixture and spoon over the chipati.
9. Add yogurt on top.
10. Fold in half and serve.

DAY 2 – Mexican Spaghetti Squash and Black Bean

Mexican Spaghetti Squash and Black BeanImage and recipe source: yummly

This may take almost 2 hours but it’s worth it. You’d love the taste of this vegetable spaghetti.


For the Spaghetti Squash:
1 large spaghetti squash
1 teaspoon olive oil
1/2 teaspoon ground cumin
1/2 teaspoon salt

For the Black Bean Mixture:
2 cans or 15-ounce black beans
2 teaspoons olive oil
1 large onion (diced)
2 teaspoons garlic (minced)
1 teaspoon ground cumin
1 teaspoon chili powder
1 can or 4-ounce green Anaheim chilies (diced)
1 can or 14.5-ounce vegetable broth
2 to 3 teaspoons Green Tabasco Sauce to taste

For the Avocado Salsa:
1 large avocado (diced)
1 tablespoon + 1 to 2 tablespoons fresh squeezed lime juice (I used my fresh-frozen lime juice)
1 cup cherry or grape tomatoes (diced)
1/2 bunch cilantro (chopped fine)
1 tablespoon olive oil
salt to taste

1. Preheat oven to 400-degree Fahrenheit (200 C).
2. Spray a baking sheet with non-stick spray.
3. Cut spaghetti squash into half or quarters. Remove seeds. Rub the upper part with olive oil, ground cumin and salt. Roast squash until strands pull apart.
4. Drain black beans.
5. Heat olive oil in a pan. Sauté onion. Add garlic, ground cumin, and chili powder. Continue sautéing.
6. Add black beans, green Anaheim chilies, vegetable broth, and Green Tabasco Sauce in the pan. Reduce heat and let the mixture simmer. Set aside when black beans are tender.
7. Peel avocado, dice into small cubes, and place in a bowl. Add lime juice. Dice tomatoes in the same size as the avocado. Chop cilantro. Add bot into the bowl. Stir in olive oil and lime juice. Sprinkle with salt.
8. Remove squash from the oven when ready. Scrape flesh using a fork, which must come out as spaghetti-like strands and place in a large bowl.
9. Spoon spaghetti squash into a serving bowl. Top with black bean mixture all over the spaghetti squash. Add avocado salsa.
10. Serve with Green Tabasco Sauce.

DAY 3 – Spicy Mexican Slaw with Lime and Cilantro

Spicy Mexican Slaw with Lime and CilantroImage and recipe source: yummly

If you crave for some salad, this Mexican slaw is a great option.

4 cups green cabbage (thinly sliced)
2 cups red cabbage (thinly sliced)
2 green onions (thinly sliced)
1/2 cup cilantro (chopped)
4 tablespoons mayo (egg-free and low fat)
3 tablespoons fresh lime juice
1/2 teaspoon hot sauce to taste
salt to taste

1. Mix red and green cabbages, onions, and cilantro in a large bowl.
2. In a separate small bowl, whisk mayo, lime juice, and hot sauce.
3. Spoon the dressing all over the vegetables. Mix to coat and combine ingredients.
4. Sprinkle with salt. Adjust taste if necessary.
5. Refrigerate for 30 minutes to an hour, and serve.

DAY 4 – Vegetarian Bean Chili

Vegetarian Bean ChiliImage and recipe source: yummly

If you like some bean stew, this recipe can make your day.

3 whole sweet fresh chilies (stems, seeds removed)
2 small hot chilies (stems, seeds removed)
3 whole rich fruity chilies (stems, seeds removed)
1 quart water
2 whole chipotle chilies in adobo sauce with 2 tablespoons sauce from can
2 14-ounce cans chickpeas
1 28-ounce can whole tomatoes packed in juice
2 tablespoons vegetable oil
1 large onion (finely diced)
3 cloves garlic (grated on a microplane)
1 1/2 tablespoons cumin
2 teaspoons dried oregano
1 tablespoon soy sauce
1 teaspoon marmite or vegemite
2 14-ounce cans dark red kidney beans (drained, liquid reserved separately)
Kosher salt
2 to 3 tablespoons masa
a sprinkle of cilantro, thinly sliced onions, thinly sliced scallions, cubed avocado

1. Combine all chilies and water in a saucepan. Simmer until chilies are tender. Drain chilies, reserving water separately.
2. Place chilies and chipotles with sauce into a blender. Blend until smooth.
3. Drain chickpeas from the can. Set liquid aside. Chop chickpeas through a food processor or a separate, clean blender. Set aside as well.
4. Drain tomatoes from the can, liquid set aside. Chop tomatoes into small pieces.
5. Mix chili liquid, chickpeas, tomatoes, and all liquids together in a bowl.
6. Heat oil in a pan. Sauté onion, and then add garlic, cumin, and dried oregano.
7. Add chilies, soy sauce, and marmite. Stir occasionally.
8. Add the liquid mixture into the pan and stir more.
9. Add chickpeas and kidney beans. Sprinkle with salt. Whisk in masa. Stir well.
10. Garnish with cilantro, onions, scallions, avocado cubes, and serve.

DAY 5 – Broccoli with Hot Garlic Sauce

Broccoli with Hot Garlic SauceImage and recipe source: spicytreats

This is a simple meal, which is a great option for a quick lunch.

2 small crowns broccoli (washed thoroughly, cut into small florets)
2 tablespoons red onion (finely chopped)
4 fat cloves garlic (finely chopped)
1 teaspoon red chili flakes
1/2 tablespoon sesame oil
1/2 tablespoon olive oil

For Sauce:
2 teaspoons soy sauce
1 to 2 tablespoons chili garlic sauce or hot sauce
1/2 tablespoon tomato sauce
1 teaspoon vinegar
1 teaspoon sugar
crushed pepper to taste
1 tablespoon corn starch
6 tablespoons cold water
salt to taste

1. In a bowl, mix all the ingredients of the sauce. Set aside.
2. Heat oil in a pan. Sauté garlic and red chili flakes. Add onions and continue stirring.
3. Add broccoli and stir a few times.
4. Pour the sauce and stir.
5. Transfer in a serving bowl or plate with rice.

DAY 6 – Jalapeño Grilled Cheese Sandwich

Jalapeño Grilled Cheese SandwichImage and recipe source: peta

It’s also a quick meal to opt for sandwich. This is super yummy, cheesy, and healty.

1 jalapeño (sliced lengthwise, seeded)
2 slices bread
2 teaspoons margarine (vegetarian)
1 tablespoon cream cheese spread
1/4 cup cheese shreds or 2 slices cheese
1 teaspoon panko bread crumbs

1. Preheat oven to 400-degree Fahrenheit.
2. Place jalapeño in a baking dish and roast for 15 minutes.
3. Spread margarine on one side of each slice of bread, while cream cheese on the opposite side.
4. Top with cheese on top and place on a heated frying pan.
5. Place jalapeño over the melted cheese.
6. Sprinkle with bread crumbs. Place another bread slice with cream cheese on the bottom side.
7. Flip to toast both sides. Do this for another sandwich.
8. Serve with orange juice.

DAY 7 – Spicy Thai Coconut Curry

Image and recipe source: peta

If you haven’t tried this, it should be on your week list of meals.

12-ounce light coconut milk
12-ounce coconut cream
2 cups vegetable broth
1/4 cup Thai red curry paste
1 to 2 tablespoons powdered ginger
4 cloves garlic (minced)
1/4 yellow onion (diced)
2 to 3 stalks lemon grass (diced)
1 large red bell pepper (cut into strips)
6 large carrots (diced)
24-ounce bag frozen peas
1-pound firm tofu (pressed , cut into cubes)
12 to15 fresh basil leaves (torn)
Sriracha sauce to taste
rice noodles or fried rice (optional)

1. Combine coconut milk, coconut cream, and vegetable broth in a pot.
2. Stir in garlic, onion ginger, and curry paste. Let it boil.
3. Reduce heat and continue simmering
4. Add lemon grass, red bell pepper, carrots, and pea. Stir two to three times.
5. Toss tofu.
6. Sprinkle with basil leaves.
7. Pour Sriracha sauce
8. Transfer into a bowl when vegetables and tofu are cooked. Serve with rice or rice noodles.

The best part about planning a week-worth meals is that you’ll be looking forward to what you are going to consume. This makes you focus on your diet and stay healthy.

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