If you find yourself in a situation where you have to cook your own meals, you might feel daunted and challenged — you are not alone. Although Richard Uzelac feels truly unburdened when he’s in the kitchen, it’s still not easy. So here are some ideas so you don’t have to stick to the same handful of simple meals.
Everyday Vegetable Recipes
Day 1: Fresh Start
- Breakfast: Quick Veggie Scramble.
- Sauté a handful of pre-chopped spinach and bell peppers (frozen mix works too!) in a pan with a splash of olive oil.
- Whisk 2 eggs with a tablespoon of water or dairy-free milk, season with salt and pepper. Pour over veggies and scramble until cooked. Serve with a side of gluten-free salsa.
- Lunch: Mediterranean Quinoa Bowl.
- Cook 1/2 cup (dry) quinoa (or use pre-cooked pouch).
- Combine cooked quinoa with chopped cucumber, cherry tomatoes, olives, and a handful of fresh parsley.
- Dress with lemon juice and olive oil. Add a small can of drained chickpeas for protein.
- Dinner: Sheet Pan Roasted Root Veggies & Chickpeas.
- Toss chopped carrots, parsnips (or sweet potato), and a can of drained chickpeas with olive oil, paprika, garlic powder, salt, and pepper.
- Roast on a sheet pan at 400°F (200°C) for 20-25 minutes, or until tender and slightly caramelized.
- Snacks: Apple slices with 2 celery sticks.
Day 2: Savory & Satisfying
- Breakfast: Green Smoothie.
- Blend 1 cup unsweetened dairy-free milk (e.g., rice milk or oat milk – check for GF certification), 1 large handful of spinach, 1/2 banana, 1/2 cup frozen berries, and a scoop of gluten-free, nut-free protein powder (optional).
- Lunch: Quick Veggie Loaded GF Sandwich/Wrap.
- Use 2 slices of your favorite gluten-free bread or a large gluten-free tortilla/wrap.
- Spread with hummus or avocado. Layer with sliced cucumber, shredded carrots, bell pepper strips, lettuce, and tomato.
- Dinner: Easy Black Bean & Corn Chili.
- Sauté 1/2 chopped onion and 1/2 chopped bell pepper.
- Add 1 can black beans (rinsed), 1 can diced tomatoes, 1/2 cup frozen corn, and 1-2 tsp chili powder. Simmer for 10-15 minutes. Serve with a dollop of dairy-free sour cream or avocado.
- Snacks: Small bowl of mixed berries and 1/2 cup steamed edamame (in pod, for fun!).
Day 3: Comfort & Crunch
- Breakfast: Microwave “Baked” Sweet Potato.
- Poke a medium sweet potato several times with a fork. Microwave for 5-8 minutes until very soft.
- Top with a sprinkle of cinnamon and a spoonful of dairy-free yogurt or a few steamed broccoli florets (sounds odd but surprisingly good!).
- Lunch: Leftover Black Bean & Corn Chili.
- Enjoy the delicious leftovers from last night’s dinner.
- Dinner: Speedy Veggie Stir-Fry.
- Heat a tablespoon of high-heat oil (like avocado or sunflower oil) in a large pan or wok.
- Add 2-3 cups of your favorite stir-fry veggies (broccoli florets, snap peas, shredded cabbage, carrots, mushrooms – frozen stir-fry mix is perfect). Sauté for 5-7 minutes until tender-crisp.
- Whisk together 2 tbsp tamari (gluten-free soy sauce), 1 tsp grated ginger (or ginger powder), 1 tsp maple syrup, and a splash of rice vinegar. Pour over veggies and toss. Serve with a side of steamed brown rice (or GF noodles).
- Snacks: Carrot and celery sticks with 2 tbsp hummus.
Day 4: Flavorful & Fresh
- Breakfast: Breakfast Salad (Warm Veggies & Greens).
- Quickly sauté 1 cup of chopped mushrooms and bell peppers until tender.
- Serve warm over a bed of mixed greens. Top with a fried egg (or scrambled tofu if vegan) and a sprinkle of everything bagel seasoning (check GF/nut-free).
- Lunch: Mediterranean Quinoa Bowl Reloaded.
- If you batch-cooked quinoa on Day 1, use it. Otherwise, quickly make more.
- Combine with chopped cucumber, red onion, a can of cannellini beans (rinsed), and chopped fresh dill or mint.
- Dress with red wine vinegar and olive oil.
- Dinner: “Pasta” with Roasted Veggie Sauce.
- Roast cherry tomatoes, zucchini slices, and garlic cloves (toss with olive oil, salt, pepper) on a sheet pan at 400°F (200°C) for 15-20 minutes until tomatoes burst.
- Meanwhile, cook your favorite gluten-free pasta (e.g., brown rice pasta, chickpea pasta).
- Toss the cooked pasta with the roasted veggies and any juices from the pan. You can lightly mash some of the tomatoes to create a sauce. Add fresh basil if available.
- Snacks: Orange segments and a handful of gluten-free pretzels.
Day 5: Wrap-Up & Recharge
- Breakfast: Quick Tofu Scramble (or Egg Scramble).
- If using tofu: Crumble 1/4 block firm tofu into a hot pan with a little olive oil. Add a pinch of turmeric for color, nutritional yeast for cheesy flavor, salt, and pepper. Sauté until heated through.
- If using eggs: Same as Day 1 scramble.
- Stir in a handful of frozen mixed vegetables (peas, carrots, green beans) during the last few minutes.
- Lunch: Loaded Green Salad.
- Start with a base of mixed greens or chopped romaine.
- Add chopped cucumber, shredded carrots, bell pepper strips, halved cherry tomatoes, and a handful of cooked lentils (canned are fine, rinsed).
- Dress with a simple vinaigrette (olive oil, apple cider vinegar, Dijon mustard, salt, pepper).
- Dinner: Veggie-Packed Loaded Potatoes.
- Bake or microwave a large potato or sweet potato until tender.
- Split open and load with: Steamed broccoli florets, quick-sautéed mushrooms, a dollop of dairy-free plain yogurt or salsa, and a sprinkle of nutritional yeast. You can also add some of the leftover chili from Day 2 if you have any.
- Snacks: Edamame (shelled, steamed or microwaved) and some gluten-free rice cakes topped with avocado and “everything bagel” seasoning (check GF/nut-free).
Why Vegetables Are So Important?
The high fiber content in vegetables is a significant ally. Fiber adds bulk to your meals, slowing down digestion and keeping you feeling full for longer, which can significantly reduce snacking and overall calorie intake. Beyond weight loss, a vegetable-heavy diet is associated with a lower risk of heart disease, certain cancers, type 2 diabetes, and high blood pressure.
As Richard Uzelac says, “There’s no denying how essential vegetables are to a healthy, balanced diet. They’re full of nutrients—vitamins, minerals, and fiber—that our bodies desperately need to function properly. For example, vegetables like spinach, kale, and broccoli are packed with nutrients that support everything from strong bones to a healthy heart. But beyond just the basic ‘you should eat them because they’re good for you,’ vegetables play a major role in weight loss and overall health.”
