Savory Week: A Beginner's Guide to a Flavorful 12-Week Meal Plan for Weight Loss Success!

Banana Almond Smoothie

Calories: 250

Ingredients:

• Banana 100g
• Almond Milk 150ml
• Almond Butter 10g

Cooking Steps:

1. Step 1: Peel and slice the banana.
2. Step 2: Add banana slices, almond milk, and almond butter into a blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour the smoothie into a glass and serve immediately.

Tuna Wraps

Calories: 300

Ingredients:

• Canned Tuna 100g
• Bell Pepper 50g
• Mayonnaise 30g
• Whole Wheat Tortilla 2 pieces
• Lettuce 50g

Cooking Steps:

1. Step 1: In a bowl, combine drained tuna, diced bell peppers, and mayonnaise.
2. Step 2: Lay out the whole wheat tortillas and spread the tuna mixture evenly across them.
3. Step 3: Add shredded lettuce and roll the wraps tightly.
4. Step 4: Slice the wraps in half and serve.

Lemon Herb Chicken Thighs

Calories: 460

Ingredients:

• Chicken Thighs 200g
• Lemon 1 piece (juiced)
• Olive Oil 10ml
• Garlic 2 cloves
• Rosemary 1 tsp
• Thyme 1 tsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: In a bowl, mix lemon juice, olive oil, minced garlic, rosemary, thyme, salt, and pepper.
3. Step 3: Coat the chicken thighs with the lemon herb mixture.
4. Step 4: Place the chicken thighs in a baking dish and bake for 25-30 minutes until cooked through.
5. Step 5: Serve warm with a side of steamed vegetables.

Avocado Toast

Calories: 250

Ingredients:

• Whole-grain bread 2 slices
• Avocado 0.5
• Tomato 1 small
• Salt 1 pinch
• Pepper 1 pinch
• Sesame seeds 1 teaspoon

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread to your preference.
2. Step 2: Mash half of an avocado with a fork and spread it evenly over the toasted bread.
3. Step 3: Sprinkle with salt and pepper to taste.
4. Step 4: Top the avocado with slices of fresh tomato.
5. Step 5: Garnish with a sprinkle of sesame seeds for added crunch.

Turkey and Cheese Sandwich

Calories: 325

Ingredients:

• Sandwich bread 2 slices
• Turkey breast slices 100g
• Cheddar cheese 1 slice
• Mayonnaise 1 tablespoon
• Lettuce 2 leaves
• Tomato 0.5 Medium

Cooking Steps:

1. Step 1: Take two slices of sandwich bread.
2. Step 2: Spread mayonnaise on one side of each slice.
3. Step 3: Place slices of turkey breast on one slice.
4. Step 4: Add a slice of cheddar cheese on top of the turkey.
5. Step 5: Top with a few pieces of lettuce and slices of tomato.
6. Step 6: Place the other slice of bread on top, mayonnaise side facing the filling.
7. Step 7: Cut the sandwich diagonally and serve.

Vegetable Stir Fry with Rice

Calories: 400

Ingredients:

• Jasmine rice 1 cup
• Bell peppers 1 cup sliced
• Broccoli florets 1 cup
• Carrot 1 medium, sliced
• Garlic 2 cloves
• Ginger 1 teaspoon, minced
• Soy sauce 2 tablespoons
• Vegetable oil 1 tablespoon

Cooking Steps:

1. Step 1: Cook 1 cup of jasmine rice as per package instructions.
2. Step 2: Heat vegetable oil in a pan over medium heat.
3. Step 3: Add chopped garlic and ginger, stir-fry for 30 seconds.
4. Step 4: Add a mix of sliced bell peppers, broccoli, and carrots to the pan.
5. Step 5: Stir fry the vegetables for about 5-6 minutes until tender-crisp.
6. Step 6: Add soy sauce and continue to stir-fry for another minute.
7. Step 7: Serve the vegetables over the cooked rice.

Scrambled Eggs with Tomato

Calories: 248

Ingredients:

• Eggs 2 large
• Tomato 0.5 medium
• Vegetable Oil 1 teaspoon

Cooking Steps:

1. Step 1: Crack 2 eggs into a bowl and whisk them with a pinch of salt and pepper.
2. Step 2: Heat a teaspoon of vegetable oil in a pan over medium heat.
3. Step 3: Chop half a tomato and add it to the pan, sautéing for 3 minutes.
4. Step 4: Pour the eggs into the pan and stir gently for 5 minutes until cooked through.
5. Step 5: Serve the scrambled eggs with a slice of whole-grain bread if desired.

Chicken Salad with Vinaigrette

Calories: 347

Ingredients:

• Chicken Breast 100g
• Mixed Greens 50g
• Cherry Tomatoes 50g
• Cucumber 30g
• Olive Oil 1 tablespoon
• Balsamic Vinegar 1 tablespoon

Cooking Steps:

1. Step 1: Grill 100g of chicken breast until cooked through, then slice.
2. Step 2: In a bowl, mix 1 tablespoon of olive oil with 1 tablespoon of balsamic vinegar to make vinaigrette.
3. Step 3: In a large salad bowl, combine mixed greens, sliced cucumber, and halved cherry tomatoes.
4. Step 4: Add the chicken slices on top and drizzle with vinaigrette. Toss gently to combine.
5. Step 5: Serve with a sprinkle of salt and pepper to taste.

Vegetarian Pizza with Cheese

Calories: 396

Ingredients:

• Pizza Dough 200g
• Tomato Sauce 2 tablespoons
• Mozzarella Cheese 100g
• Bell Peppers 50g
• Mushrooms 50g
• Onions 50g

Cooking Steps:

1. Step 1: Preheat the oven to 220°C (428°F).
2. Step 2: Roll out pizza dough on a baking sheet lined with parchment paper.
3. Step 3: Spread 2 tablespoons of tomato sauce evenly over the dough.
4. Step 4: Sprinkle with 100g shredded mozzarella cheese.
5. Step 5: Top with sliced bell peppers, mushrooms, and onions.
6. Step 6: Bake for 15 minutes or until cheese is melted and the crust is golden brown.
7. Step 7: Slice and serve hot.

Oatmeal with Berries

Calories: 248

Ingredients:

• Water 1 cup
• Rolled oats 1/2 cup
• Mixed berries 100g

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of water to a boil over medium heat.
2. Step 2: Add 1/2 cup of rolled oats to the boiling water.
3. Step 3: Reduce heat to low and let the oats simmer for 5 minutes, stirring occasionally.
4. Step 4: Remove pot from heat and let it sit for another 2 minutes.
5. Step 5: Top the oatmeal with 100g of mixed berries and serve warm.

Quinoa Salad with Bell Peppers

Calories: 347

Ingredients:

• Quinoa 1/2 cup
• Red bell pepper 1
• Yellow bell pepper 1
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Rinse 1/2 cup of quinoa under cold water until the water runs clear.
2. Step 2: In a pot, bring 1 cup of water to a boil. Add the rinsed quinoa.
3. Step 3: Cover the pot, reduce heat to low, and simmer for 15 minutes.
4. Step 4: Meanwhile, dice one red bell pepper and one yellow bell pepper.
5. Step 5: In a large bowl, mix the cooked quinoa with the diced peppers.
6. Step 6: Drizzle with 1 tablespoon of olive oil and season with salt to taste.

Beef Tacos

Calories: 396

Ingredients:

• Vegetable oil 1 tablespoon
• Ground beef 200g
• Taco seasoning 1 teaspoon
• Taco shells 3
• Lettuce 50g
• Tomatoes 70g
• Cheese 30g

Cooking Steps:

1. Step 1: In a pan, heat 1 tablespoon of vegetable oil over medium heat.
2. Step 2: Add 200g of ground beef and cook until browned, about 8 minutes.
3. Step 3: Incorporate 1 teaspoon of taco seasoning into the beef and cook for another 2 minutes.
4. Step 4: Warm taco shells in the oven according to package instructions.
5. Step 5: Fill each taco shell with a portion of cooked beef.
6. Step 6: Top with shredded lettuce, diced tomatoes, and grated cheese as desired.

Apple Cinnamon Pancakes

Calories: 248

Ingredients:

• All-purpose flour 100g
• Baking powder 1 teaspoon
• Ground cinnamon 1 teaspoon
• Salt Pinch
• Egg 1
• Milk 150ml
• Butter 1 tablespoon
• Apple 1, grated

Cooking Steps:

1. Step 1: In a medium bowl, mix 100g all-purpose flour, 1 teaspoon baking powder, 1 teaspoon ground cinnamon, and a pinch of salt.
2. Step 2: In another bowl, whisk together 1 egg, 150ml milk, and 1 tablespoon melted butter.
3. Step 3: Pour the wet ingredients into the dry ingredients and mix until combined. Fold in grated apple.
4. Step 4: Heat a non-stick pan over medium heat and lightly grease with butter.
5. Step 5: Pour 1/4 cup batter onto the pan and cook until bubbles form. Flip and cook the other side until golden.
6. Step 6: Serve warm with a drizzle of honey or syrup if desired.

Ham and Cheese Bagel

Calories: 347

Ingredients:

• Whole wheat bagel 1
• Ham 50g
• Cream cheese 2 tablespoons
• Cheese 30g

Cooking Steps:

1. Step 1: Slice a whole wheat bagel in half and toast until golden.
2. Step 2: On a pan, place slices of ham to warm them slightly.
3. Step 3: Spread 1 tablespoon of cream cheese on each half of the bagel.
4. Step 4: Place warm ham slices on one half of the bagel.
5. Step 5: Add slices of cheese over the ham.
6. Step 6: Top with the other bagel half and press gently to secure.
7. Step 7: Slice and serve immediately.

Grilled Salmon with Asparagus

Calories: 395

Ingredients:

• Salmon fillet 150g
• Asparagus 200g
• Olive oil 1 tablespoon
• Salt To taste
• Pepper To taste
• Lemon 1 wedge

Cooking Steps:

1. Step 1: Preheat grill to medium-high heat.
2. Step 2: Season 150g salmon fillet with salt, pepper, and a squeeze of lemon juice.
3. Step 3: Trim ends of asparagus (200g) and toss with olive oil, salt, and pepper.
4. Step 4: Place salmon fillet on the grill, skin-side down. Cook for 5-6 minutes per side or until cooked through.
5. Step 5: Grill asparagus alongside salmon for 5 minutes, turning occasionally, until tender.
6. Step 6: Serve the grilled salmon with the asparagus and garnish with fresh dill if desired.

Berry Smoothie Bowl

Calories: 248

Ingredients:

• Mixed Berries (strawberries, blueberries) 100g
• Plain Yogurt 100g
• Honey 2 tbsp
• Chia Seeds 1 tbsp
• Granola 50g

Cooking Steps:

Chicken Quesadilla

Calories: 347

Ingredients:

• Flour Tortillas 2 pieces
• Cooked Chicken Breast 100g
• Cheddar Cheese 50g
• Salsa 2 tbsp
• Bell Peppers 50g
• Onions 50g

Cooking Steps:

Spaghetti Carbonara

Calories: 396

Ingredients:

• Spaghetti 150g
• Pancetta 50g
• Eggs 2 large
• Parmesan Cheese 50g
• Black Pepper 1 tsp
• Garlic 1 clove

Cooking Steps: