Lose 20 Pounds in 12 Weeks: The Ultimate Balanced Nutrition Week Meal Plan for Aspiring Chefs!

Greek Yogurt with Berries

Calories: 275

Ingredients:

• Greek yogurt 200g
• Mixed berries 50g

Cooking Steps:

1. Step 1: In a bowl, add 200g of Greek yogurt.
2. Step 2: Wash and dry fresh berries, use about 50g.
3. Step 3: Place the berries on top of the yogurt.
4. Step 4: Optionally, drizzle honey or sprinkle nuts for added flavor.

Grilled Chicken Salad

Calories: 330

Ingredients:

• Chicken breast 150g
• Lettuce 50g
• Cherry tomatoes 30g
• Cucumber 30g

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt, pepper, and Italian herbs.
2. Step 2: Grill the chicken on medium heat for about 8 minutes or until cooked through.
3. Step 3: In a bowl, mix 50g of lettuce, 30g of cherry tomatoes, and 30g of cucumber slices.
4. Step 4: Slice the grilled chicken and place on the salad.
5. Step 5: Optionally, drizzle olive oil and lemon juice for dressing.

Lemon Herb Salmon with Quinoa

Calories: 493

Ingredients:

• Salmon fillet 200g
• Quinoa 100g

Cooking Steps:

1. Step 1: Season 200g of salmon fillet with lemon juice, salt, pepper, and dill.
2. Step 2: Bake the salmon at 350°F (180°C) for about 12 minutes or until cooked through.
3. Step 3: Cook 100g of quinoa according to package instructions.
4. Step 4: Plate the cooked quinoa and top with baked salmon.
5. Step 5: Optionally, add steamed asparagus or broccoli on the side.

Oatmeal with Banana

Calories: 270

Ingredients:

• Oats 50g
• Banana 100g
• Water 250ml
• Honey 20ml

Cooking Steps:

1. Step 1: Pour 1/2 cup of oats into a saucepan.
2. Step 2: Add 1 cup of water and a pinch of salt, bring to a boil.
3. Step 3: Reduce heat and simmer for 5 minutes, stirring occasionally.
4. Step 4: Slice a medium banana and add it to the cooked oatmeal.
5. Step 5: Stir in 1 tablespoon of honey for sweetness, if desired.

Turkey Sandwich with Veggies

Calories: 380

Ingredients:

• Whole wheat bread 50g
• Turkey breast 100g
• Tomato 50g
• Lettuce 50g
• Mayonnaise 20g

Cooking Steps:

1. Step 1: Toast two slices of whole wheat bread lightly.
2. Step 2: Spread 1 tablespoon of mayonnaise on each slice.
3. Step 3: Layer the bread with 100g of sliced turkey breast.
4. Step 4: Add slices of tomato and lettuce.
5. Step 5: Place the other piece of bread on top, cut in half, and serve.

Vegetable Stir Fry with Chicken

Calories: 470

Ingredients:

• Chicken breast 200g
• Mixed vegetables 100g
• Soy sauce 30ml
• Vegetable oil 15ml

Cooking Steps:

1. Step 1: Cut 200g of chicken breast into bite-sized pieces.
2. Step 2: Heat 1 tablespoon of oil in a pan over medium heat.
3. Step 3: Add chicken and sauté until cooked through, about 5-7 minutes.
4. Step 4: Add 100g of mixed vegetables (like bell peppers, broccoli) to the pan.
5. Step 5: Stir in 2 tablespoons of soy sauce and cook for an additional 5 minutes.
6. Step 6: Serve hot.

Smoothie Bowl

Calories: 300

Ingredients:

• mixed berries 200g
• plain yogurt 100g
• granola 50g
• sliced almonds 30g

Cooking Steps:

1. Step 1: Blend 200g of mixed berries with 100g of plain yogurt until smooth.
2. Step 2: Pour the mixture into a bowl and top with 50g of granola, 30g of sliced almonds, and a drizzle of honey if desired.

Mediterranean Quinoa Salad

Calories: 367

Ingredients:

• quinoa 150g
• cucumbers 50g
• cherry tomatoes 50g
• red onion 30g
• feta cheese 30g
• olive oil 20ml
• lemon juice 10ml

Cooking Steps:

1. Step 1: Cook 150g of quinoa according to package instructions and let it cool slightly.
2. Step 2: In a bowl, combine the quinoa with 50g of chopped cucumbers, 50g of cherry tomatoes, 30g of red onion, and 30g of feta cheese.
3. Step 3: Drizzle with 20ml of olive oil and 10ml of lemon juice, season with salt and pepper, and toss well.

Spaghetti Marinara

Calories: 440

Ingredients:

• spaghetti 200g
• olive oil 15ml
• onions 50g
• garlic 20g
• marinara sauce 200g
• parmesan cheese 20g

Cooking Steps:

1. Step 1: Cook 200g of spaghetti according to package instructions.
2. Step 2: In a pan, heat 15ml of olive oil and saute 50g of chopped onions and 20g of garlic until fragrant.
3. Step 3: Add 200g of marinara sauce to the pan and simmer for 10 minutes.
4. Step 4: Toss the cooked spaghetti in the sauce and serve with a sprinkle of 20g of parmesan cheese.

Avocado Toast

Calories: 275

Ingredients:

• Avocado 100g
• Whole Grain Bread 80g (2 slices)
• Tomato 30g
• Lemon Juice 1 tsp
• Salt to taste
• Pepper to taste
• Chili Flakes a pinch

Cooking Steps:

1. Step 1: Cut the avocado and remove the pit.
2. Step 2: Scoop out the flesh and mash it in a bowl.
3. Step 3: Toast two slices of whole grain bread.
4. Step 4: Spread the mashed avocado evenly on the toasted bread.
5. Step 5: Season with salt, pepper, and a drizzle of lemon juice.
6. Step 6: Top with sliced tomatoes and a sprinkle of chili flakes if desired.

Chicken Caesar Wrap

Calories: 344

Ingredients:

• Chicken Breast 120g
• Romaine Lettuce 50g
• Caesar Dressing 2 tbsp
• Parmesan Cheese 15g
• Whole Wheat Tortilla 50g

Cooking Steps:

1. Step 1: Grill or pan sear a chicken breast until fully cooked and slice thinly.
2. Step 2: Wash and chop Romaine lettuce.
3. Step 3: Mix lettuce and sliced chicken in a bowl.
4. Step 4: Add Caesar dressing and Parmesan cheese, mix well.
5. Step 5: Place the mixture in a whole wheat tortilla, fold and wrap tightly.
6. Step 6: Cut in half and serve.

Beef Taco Salad

Calories: 479

Ingredients:

• Ground Beef 150g
• Romaine Lettuce 60g
• Cherry Tomatoes 40g
• Corn 30g
• Cheddar Cheese 20g
• Avocado 50g
• Taco Seasoning 1 tbsp
• Lime Juice 1 tbsp

Cooking Steps:

1. Step 1: Brown the ground beef in a skillet over medium heat until fully cooked.
2. Step 2: Add taco seasoning to the beef, stir well and remove from heat.
3. Step 3: Combine chopped lettuce, cherry tomatoes, and corn in a large bowl.
4. Step 4: Top the salad with the seasoned ground beef and shredded cheddar cheese.
5. Step 5: Garnish with avocado slices and a drizzle of lime juice.

Egg and Spinach Muffins

Calories: 280

Ingredients:

• Eggs 6 large
• Spinach 50g
• Cheddar cheese 50g
• Salt 1/4 tsp
• Pepper 1/4 tsp
• Garlic powder A pinch

Cooking Steps:

1. Step 1: Preheat the oven to 350°F (175°C) and grease a muffin tin.
2. Step 2: Beat 6 eggs in a bowl. Add salt, pepper, and a pinch of garlic powder.
3. Step 3: Chop fresh spinach leaves (50g) and add to the egg mixture.
4. Step 4: Agitate 50g of grated cheddar cheese into the mixture.
5. Step 5: Pour the mixture into the muffin tin, filling each cup halfway.
6. Step 6: Bake for 18-20 minutes or until the muffins are set and slightly golden.

Tomato Basil Soup

Calories: 350

Ingredients:

• Olive oil 1 tbsp
• Onion 1 medium
• Garlic 2 cloves
• Canned tomatoes 400g
• Chicken broth 200g
• Basil leaves 20g
• Salt To taste
• Pepper To taste
• Parmesan cheese 10g

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a pot over medium heat.
2. Step 2: Add 1 chopped onion and 2 cloves of minced garlic, sauté until soft.
3. Step 3: Pour in 400g of canned tomatoes and simmer for 5 minutes.
4. Step 4: Stir in 200g of chicken broth and fresh basil leaves (20g).
5. Step 5: Let it simmer for another 5 minutes, then blend until smooth.
6. Step 6: Return to heat and add salt, pepper to taste. Serve warm with a sprinkle of parmesan cheese on top.

Grilled Pork Chops with Sweet Potatoes

Calories: 470

Ingredients:

• Pork chops 400g
• Sweet potatoes 200g
• Salt To taste
• Pepper To taste
• Paprika 1/2 tsp

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season 2 pork chops (200g each) with salt, pepper, and paprika.
3. Step 3: Place the pork chops on the grill and cook for 4-5 minutes on each side.
4. Step 4: While the pork is grilling, peel and cube 200g of sweet potatoes.
5. Step 5: Blanch sweet potatoes in boiling water for 5 minutes, then drain.
6. Step 6: Add sweet potatoes to the grill for a smoky flavor and cook until tender.
7. Step 7: Serve pork chops with a side of grilled sweet potatoes.

Fruit and Nut Parfait

Calories: 290

Ingredients:

• Greek yogurt 150g
• Mixed berries 50g
• Granola 30g
• Chopped almonds 20g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Layer 100g of Greek yogurt at the bottom of a parfait glass.
2. Step 2: Add 50g of mixed berries on top of the yogurt.
3. Step 3: Sprinkle 30g of granola over the berries.
4. Step 4: Top with a layer of 50g of Greek yogurt.
5. Step 5: Finish with 20g of chopped almonds and drizzle with 1 tablespoon of honey.

BBQ Chicken Party Salad

Calories: 390

Ingredients:

• Chicken breast 150g
• Lettuce 50g
• Cherry tomatoes 30g
• Avocado 30g
• Shredded cheddar cheese 20g
• BBQ sauce 2 tablespoons

Cooking Steps:

1. Step 1: Grill 150g of chicken breast seasoned with salt and pepper for about 5 minutes until cooked through.
2. Step 2: Slice the chicken into strips.
3. Step 3: In a large bowl, mix 50g of lettuce, 30g of cherry tomatoes, and 30g of diced avocado.
4. Step 4: Add the chicken strips and 20g of shredded cheddar cheese.
5. Step 5: Drizzle with 2 tablespoons of BBQ sauce and toss well to combine.

Shrimp Scampi

Calories: 420

Ingredients:

• Pasta 150g
• Shrimp 100g
• Garlic 2 cloves
• Olive oil 2 tablespoons
• Spinach 50g
• Chopped parsley 1 tablespoon
• Lemon 1 wedge

Cooking Steps:

1. Step 1: Cook 150g of pasta in boiling salted water until al dente, then drain.
2. Step 2: In a pan, sauté 100g of shrimp with 2 cloves of garlic in 2 tablespoons of olive oil until the shrimp are pink and cooked through.
3. Step 3: Add 50g of spinach to the pan and cook until wilted.
4. Step 4: Mix the pasta into the shrimp and spinach, adding salt and pepper to taste.
5. Step 5: Serve with a sprinkle of chopped parsley and a squeeze of lemon.

Peanut Butter Banana Smoothie

Calories: 274

Ingredients:

• Banana 100g
• Peanut Butter 30g
• Greek Yogurt 100g
• Milk 70ml

Cooking Steps:

1. Step 1: In a blender, combine ingredients.
2. Step 2: Blend until smooth.
3. Step 3: Pour into a glass and serve immediately.

Caprese Salad with Chicken

Calories: 384

Ingredients:

• Chicken Breast 150g
• Tomato 100g
• Mozzarella Cheese 50g
• Basil Leaves 10g
• Olive Oil 10ml
• Balsamic Glaze 10ml

Cooking Steps:

1. Step 1: Season chicken breast and grill over medium heat.
2. Step 2: Slice tomato and mozzarella cheese.
3. Step 3: Arrange tomato, mozzarella, and basil leaves in a dish.
4. Step 4: Top with grilled chicken slices.
5. Step 5: Drizzle with olive oil and balsamic glaze.
6. Step 6: Serve chilled.

Roasted Vegetable Lasagna

Calories: 440

Ingredients:

• Lasagna Noodles 100g
• Ricotta Cheese 100g
• Roasted Vegetables 150g
• Mozzarella Cheese 50g
• Marinara Sauce 50g

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Spread a layer of marinara sauce in a baking dish.
3. Step 3: Layer lasagna noodles, ricotta cheese, roasted vegetables, and mozzarella.
4. Step 4: Repeat layers, ending with a top layer of mozzarella.
5. Step 5: Bake for 15 minutes or until cheese is melted and bubbly.
6. Step 6: Let it cool slightly and serve.