Unlock Your Culinary Potential: The Ultimate 7-Day Meal Plan for 18-Year-Old Beginners to Enjoy Tasty Cooking While Losing Weight!

Scrambled Eggs with Avocado Toast

Calories: 750

Ingredients:

• Eggs 3 large
• Butter 1 tsp
• Whole grain bread 2 slices
• Avocado 1/2
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Beat 3 large eggs in a bowl.
2. Step 2: Heat a non-stick skillet over medium heat and add a small amount of butter.
3. Step 3: Pour the beaten eggs into the skillet and stir continuously until cooked through.
4. Step 4: Toast 2 slices of whole grain bread until golden brown.
5. Step 5: Mash half an avocado and spread evenly over the toast.
6. Step 6: Season the scrambled eggs and avocado toast with salt and pepper to taste.

Tuna Salad

Calories: 869

Ingredients:

• Tuna 1 can
• Mixed greens 2 cups
• Cucumber 1 medium
• Red bell pepper 1/2
• Chickpeas 1/4 cup
• Olive oil 2 tbsp
• Lemon juice 1 tbsp
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Drain a can of tuna and place it in a bowl.
2. Step 2: Chop 2 cups of mixed greens and add to the bowl.
3. Step 3: Dice a medium-sized cucumber and half a red bell pepper, and mix in with the tuna and greens.
4. Step 4: Add a quarter cup of chickpeas.
5. Step 5: Drizzle 2 tbsp of olive oil and 1 tbsp of lemon juice over the salad and toss well.
6. Step 6: Season with salt and pepper to taste.

Spaghetti with Marinara Sauce and Meatballs

Calories: 1270

Ingredients:

• Spaghetti 100g
• Olive oil 1 tbsp
• Garlic 1 clove
• Marinara sauce 1 cup
• Ground beef 200g
• Salt To taste
• Pepper To taste
• Parmesan cheese Optional, for garnish

Cooking Steps:

1. Step 1: Cook 100g of spaghetti according to package instructions.
2. Step 2: In a separate pan, heat 1 tbsp of olive oil over medium heat.
3. Step 3: Add finely chopped garlic to the pan and sauté until golden.
4. Step 4: Pour in 1 cup of marinara sauce and simmer for 5 minutes.
5. Step 5: Form ground beef into meatballs and cook in the pan until browned and cooked through.
6. Step 6: Mix the cooked spaghetti with the marinara sauce and meatballs.
7. Step 7: Serve hot and garnish with grated Parmesan cheese if desired.

Smoothie with Banana, Spinach, and Protein Powder

Calories: 723

Ingredients:

• Banana 2 medium
• Spinach 2 cups
• Protein powder 1 scoop
• Almond milk 1 cup

Cooking Steps:

1. Step 1: Peel and slice 2 medium-sized bananas.
2. Step 2: Wash and add 2 cups of fresh spinach.
3. Step 3: Add 1 scoop of protein powder.
4. Step 4: Pour in 1 cup of almond milk.
5. Step 5: Blend all ingredients until smooth.
6. Step 6: Pour into a glass and enjoy!

Chicken Caesar Salad

Calories: 942

Ingredients:

• Chicken breast 150g
• Romaine lettuce 4 cups
• Olive oil 2 tablespoons
• Garlic 1 clove
• Dijon mustard 1 teaspoon
• Worcestershire sauce 1 teaspoon
• Lemon juice 1 lemon
• Parmesan cheese 2 tablespoons
• Croutons Optional

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until fully cooked, approx. 5-7 minutes on each side.
2. Step 2: Chop Romaine lettuce into bite-sized pieces.
3. Step 3: Prepare Caesar dressing by mixing 2 tablespoons of olive oil, 1 minced clove of garlic, 1 teaspoon of Dijon mustard, 1 teaspoon of Worcestershire sauce, and juice from 1 lemon.
4. Step 4: Combine grilled chicken, lettuce, and dressing in a large bowl.
5. Step 5: Top with 2 tablespoons of grated Parmesan cheese and croutons (optional).
6. Step 6: Toss the salad to mix all ingredients, then serve.

Beef Tacos with Lettuce, Cheese, and Salsa

Calories: 1156

Ingredients:

• Ground beef 250g
• Taco seasoning 1 tablespoon
• Taco shells 4
• Lettuce 2 cups
• Cheddar cheese 1 cup
• Tomato 1
• Onion 1/2
• Cilantro 1/4 cup
• Lime 1
• Salt To taste

Cooking Steps:

1. Step 1: Heat a skillet over medium heat and cook 250g of ground beef until browned.
2. Step 2: Season the beef with 1 tablespoon of taco seasoning.
3. Step 3: Warm 4 taco shells in the oven for 5 minutes.
4. Step 4: Chop 2 cups of lettuce and grate 1 cup of cheddar cheese.
5. Step 5: Prepare fresh salsa by combining 1 chopped tomato, 1/2 chopped onion, 1/4 cup of chopped cilantro, juice of 1 lime, and salt to taste.
6. Step 6: Assemble each taco by layering beef, lettuce, cheese, and salsa.
7. Step 7: Serve the tacos immediately.

Oatmeal with Almond Butter and Sliced Banana

Calories: 723

Ingredients:

• Rolled oats 1/2 cup
• Water or milk 1 cup
• Almond butter 1 tablespoon
• Banana 1 medium
• Honey or maple syrup (optional) to taste

Cooking Steps:

1. Step 1: In a small saucepan, bring 1 cup of water or milk to a boil.
2. Step 2: Add 1/2 cup of rolled oats and reduce heat to medium. Cook, stirring occasionally, for about 5 minutes until the oatmeal thickens.
3. Step 3: Remove from heat and stir in 1 tablespoon of almond butter.
4. Step 4: Slice 1 banana and place on top of the oatmeal.
5. Step 5: Optional: Drizzle with a little honey or maple syrup for additional sweetness.

Ham and Swiss Cheese Sandwich

Calories: 867

Ingredients:

• Whole grain bread 2 slices
• Mayonnaise 1 tablespoon
• Sliced ham 100g
• Swiss cheese 50g

Cooking Steps:

1. Step 1: On a cutting board, lay out two slices of whole grain bread.
2. Step 2: Spread 1 tablespoon of mayonnaise on one side of each slice.
3. Step 3: Layer 100g of sliced ham and 50g of Swiss cheese on one slice of bread.
4. Step 4: Place the other slice of bread on top, mayonnaise side down.
5. Step 5: Optionally, grill the sandwich in a pan over medium heat for 2-3 minutes per side until the bread is golden and the cheese is melted.

Grilled Salmon with Quinoa and Steamed Broccoli

Calories: 1202

Ingredients:

• Salmon fillet 200g
• Salt to taste
• Pepper to taste
• Lemon juice to taste
• Quinoa 1/2 cup
• Water 1 cup
• Broccoli florets 1 cup

Cooking Steps:

1. Step 1: Preheat a grill or grill pan to medium-high heat.
2. Step 2: Season 200g of salmon fillet with salt, pepper, and a squeeze of lemon juice.
3. Step 3: Grill the salmon for about 4-5 minutes per side, or until the fish flakes easily with a fork.
4. Step 4: While the salmon is grilling, rinse 1/2 cup of quinoa under cold water.
5. Step 5: In a medium saucepan, combine the quinoa with 1 cup of water. Bring to a boil, then reduce heat to low and simmer for about 15 minutes until the water is absorbed and the quinoa is tender.
6. Step 6: Steam 1 cup of broccoli florets until tender, about 5-7 minutes.
7. Step 7: Serve the grilled salmon alongside the cooked quinoa and steamed broccoli.

Bagel with Cream Cheese and Smoked Salmon

Calories: 723

Ingredients:

• Bagel 100g (approx. 1 bagel)
• Cream Cheese 50g
• Smoked Salmon 150g

Cooking Steps:

1. Step 1: Slice the bagel in half and toast it to your liking.
2. Step 2: Spread the cream cheese evenly on both halves of the bagel.
3. Step 3: Place the smoked salmon slices on top of the cream cheese.
4. Step 4: Optional: Add capers and a few slices of red onion for extra flavor.
5. Step 5: Serve immediately while the bagel is still warm.

Chicken Cobb Salad

Calories: 867

Ingredients:

• Chicken Breast 150g
• Mixed Greens 100g
• Cherry Tomatoes 50g
• Avocado 50g
• Hard-Boiled Eggs 2 eggs
• Blue Cheese Crumbles 20g
• Salad Dressing 1-2 tablespoons (30g)

Cooking Steps:

1. Step 1: Grill or pan-fry the chicken breast until fully cooked. Let it cool slightly, then slice into strips.
2. Step 2: In a large salad bowl, combine the mixed greens, cherry tomatoes, avocado, hard-boiled eggs, and blue cheese crumbles.
3. Step 3: Add the sliced chicken breast to the salad.
4. Step 4: Drizzle with your preferred salad dressing and toss gently to combine.
5. Step 5: Serve immediately.

Pork Chops with Mashed Potatoes and Green Beans

Calories: 1302

Ingredients:

• Pork Chops 250g
• Potatoes 200g
• Butter 20g
• Milk 50ml
• Green Beans 100g

Cooking Steps:

1. Step 1: Season 4 pork chops with 1 tsp of salt, 1 tsp of pepper, and 1 tsp of your favorite spices.
2. Step 2: Heat a skillet over medium-high heat. Add 1 tbsp of oil and sear the pork chops until fully cooked, about 4-5 minutes per side. Remove from the skillet and let them rest.
3. Step 3: Fill a large pot with water and bring it to a boil. Add 1 lb of potatoes and boil until soft, about 15-20 minutes. Drain the water.
4. Step 4: Mash the potatoes with 2 tbsp of butter and 1/2 cup of milk until smooth. Add salt and pepper to taste.
5. Step 5: While the potatoes are boiling, steam or boil 2 cups of green beans until tender, about 5-7 minutes.
6. Step 6: Serve the pork chops with a side of mashed potatoes and green beans. Note: If you have any dairy allergies, substitute milk and butter with a non-dairy alternative.

Pancakes with Maple Syrup and Berries

Calories: 723

Ingredients:

• All-purpose flour 1 cup
• Sugar 2 tablespoons
• Baking powder 1 teaspoon
• Salt pinch
• Milk 1 cup
• Egg 1
• Butter 2 tablespoons (melted)
• Maple syrup 2 tablespoons
• Mixed berries 1/2 cup

Cooking Steps:

1. Step 1: In a large mixing bowl, combine 1 cup of all-purpose flour, 2 tablespoons of sugar, 1 teaspoon of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk together 1 cup of milk, 1 egg, and 2 tablespoons of melted butter.
3. Step 3: Pour the wet ingredients into the dry ingredients and stir until just combined (lumps are okay).
4. Step 4: Heat a non-stick skillet over medium heat and lightly grease it with butter.
5. Step 5: Pour 1/4 cup of batter for each pancake onto the skillet. Cook until bubbles form on the surface, then flip and cook until golden brown.
6. Step 6: Serve with 2 tablespoons of maple syrup and 1/2 cup of mixed berries (blueberries, raspberries, strawberries).

Turkey Club Sandwich

Calories: 947

Ingredients:

• Whole-grain bread 3 slices
• Mayonnaise 3 tablespoons
• Lettuce 3 leaves
• Turkey breast (sliced) 6 ounces
• Bacon (cooked) 4 slices
• Tomato 4 slices

Cooking Steps:

1. Step 1: Toast 3 slices of whole-grain bread.
2. Step 2: Spread 1 tablespoon of mayonnaise on each slice of toast.
3. Step 3: Place a layer of lettuce on one slice of toast, then add 3 ounces of sliced turkey breast.
4. Step 4: Add 2 slices of cooked bacon and 2 slices of tomato on top of the turkey.
5. Step 5: Place another slice of toast on top and repeat the layers with 3 more ounces of turkey, bacon, lettuce, and tomato.
6. Step 6: Top with the last slice of toast, cut the sandwich into halves, and serve.

Shrimp Alfredo Pasta

Calories: 1150

Ingredients:

• Fettuccine pasta 8 ounces
• Butter 2 tablespoons
• Garlic 2 cloves (minced)
• Shrimp 1 pound (peeled and deveined)
• Heavy cream 1 cup
• Parmesan cheese (grated) 1 cup
• Salt to taste
• Black pepper to taste
• Parsley to garnish

Cooking Steps:

1. Step 1: Cook 8 ounces of fettuccine pasta according to package instructions. Drain and set aside.
2. Step 2: In a large skillet, melt 2 tablespoons of butter over medium heat. Add 2 cloves of minced garlic and cook until fragrant.
3. Step 3: Add 1 pound of shrimp (peeled and deveined) to the skillet. Cook until shrimp turn pink and are fully cooked, about 5 minutes.
4. Step 4: Remove the shrimp from the skillet and set aside.
5. Step 5: In the same skillet, add 1 cup of heavy cream and 1 cup of grated Parmesan cheese. Stir constantly until the sauce thickens.
6. Step 6: Return the cooked shrimp to the skillet and add the fettuccine. Toss until the pasta is well coated with the sauce.
7. Step 7: Season with salt and pepper to taste and garnish with chopped parsley before serving.

Breakfast Burrito with Eggs, Cheese, and Salsa

Calories: 723

Ingredients:

• Large eggs 3
• Tortilla 1
• Shredded cheddar cheese 50g
• Salsa 2 tbsp
• Olive oil 1 tsp

Cooking Steps:

1. Step 1: Whisk 3 large eggs in a bowl.
2. Step 2: Heat a non-stick pan over medium heat, add a teaspoon of oil, and pour the eggs into the pan.
3. Step 3: Cook scrambled eggs until they are fully set, then remove them from the pan.
4. Step 4: Warm a large tortilla in the same pan for about 30 seconds on each side until flexible.
5. Step 5: Place the cooked eggs in the center of the tortilla.
6. Step 6: Sprinkle 50g of shredded cheddar cheese over the eggs.
7. Step 7: Add 2 tablespoons of salsa.
8. Step 8: Fold the sides of the tortilla over the filling and roll it up tightly.
9. Step 9: Serve immediately.

Baked Chicken Breast with Sweet Potato Fries

Calories: 1013

Ingredients:

• Sweet potatoes 250g
• Chicken breast 150g
• Olive oil 1 tbsp
• Salt to taste
• Pepper to taste
• Preferred spices to taste

Cooking Steps:

1. Step 1: Preheat your oven to 425°F (220°C).
2. Step 2: Peel 250g of sweet potatoes and cut them into fries.
3. Step 3: Toss sweet potato fries with 1 tablespoon of olive oil, salt, and pepper. Spread them in a single layer on a baking sheet.
4. Step 4: Season a 150g chicken breast with salt, pepper, and your preferred spices.
5. Step 5: Place the chicken breast on another baking sheet.
6. Step 6: Bake the sweet potato fries and chicken breast in the oven for 20 minutes, flipping the fries halfway through.
7. Step 7: Check the internal temperature of the chicken breast; it should reach 165°F (74°C).
8. Step 8: Remove from the oven and let the chicken rest for a few minutes before serving with the fries.

Beef Stir-fry with Mixed Vegetables

Calories: 1156

Ingredients:

• Beef sirloin 200g
• Mixed vegetables 200g
• Sesame oil 2 tbsp
• Soy sauce 2 tbsp
• Cooked rice 100g

Cooking Steps:

1. Step 1: Thinly slice 200g of beef sirloin.
2. Step 2: Heat 1 tablespoon of sesame oil in a large pan or wok over medium-high heat.
3. Step 3: Add the beef slices and cook until browned on all sides, about 5-6 minutes.
4. Step 4: Remove the beef from the pan and set aside.
5. Step 5: In the same pan, add another tablespoon of sesame oil.
6. Step 6: Add 200g of mixed vegetables (such as bell peppers, broccoli, and snap peas).
7. Step 7: Stir-fry the vegetables for about 5-7 minutes until tender-crisp.
8. Step 8: Add the beef back to the pan and stir to combine.
9. Step 9: Pour 2 tablespoons of soy sauce over the stir-fry and cook for another 2-3 minutes.
10. Step 10: Serve the beef stir-fry hot with 100g of cooked rice.