Beginner's Guide to Balanced Nutrition: 12 Effortless Meals for a Healthy Week Ahead!

Vegetable Omelette

Calories: 625

Ingredients:

• Eggs 3 (approx. 210g)
• Bell peppers 50g
• Onion 50g
• Spinach 30g
• Cheddar cheese 30g

Cooking Steps:

1. Step 1: Whisk 3 eggs with salt and pepper.
2. Step 2: Chop 50g each of bell peppers and onions.
3. Step 3: Sauté onions and bell peppers in olive oil until soft.
4. Step 4: Add the whisked eggs and 30g of spinach, stir gently.
5. Step 5: Top with 30g of cheddar cheese until melted.
6. Step 6: Fold the omelette and serve.

Grilled Chicken Salad

Calories: 750

Ingredients:

• Grilled chicken 150g
• Lettuce 50g
• Tomatoes 50g
• Avocado 1/2 medium

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until cooked.
2. Step 2: Chop 50g of lettuce and 50g of tomatoes.
3. Step 3: Slice 1/2 medium avocado.
4. Step 4: Mix together lettuce, tomatoes, avocado, and grilled chicken.
5. Step 5: Top with a choice of dressing and serve immediately.

Beef Stir-Fry with Vegetables

Calories: 1020

Ingredients:

• Ground beef 150g
• Bell peppers 100g
• Onion 50g

Cooking Steps:

1. Step 1: Slice 150g of ground beef.
2. Step 2: Chop 100g of bell peppers and 50g of onions.
3. Step 3: Heat oil in a pan, add ground beef, cook until browned.
4. Step 4: Add chopped vegetables, stir-fry until vegetables are tender.
5. Step 5: Serve hot over cooked rice or noodles.

Greek Yogurt with Fruit and Honey

Calories: 708

Ingredients:

• Plain Greek yogurt 200g
• Mixed berries 1 cup
• Granola 1/4 cup
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Spoon 200 grams of plain Greek yogurt into a bowl.
2. Step 2: Top with 1 cup of mixed berries.
3. Step 3: Add 1/4 cup of granola for crunch.
4. Step 4: Drizzle with 1 tablespoon of honey.
5. Step 5: Mix gently and serve immediately.

Turkey and Avocado Wrap

Calories: 875

Ingredients:

• Whole wheat wrap 1 wrap
• Turkey breast slices 4 slices
• Avocado 1/2 medium avocado
• Lettuce 2 leaves
• Tomatoes 50g

Cooking Steps:

1. Step 1: Lay 1 whole wheat wrap on a plate.
2. Step 2: Layer with 4 slices of turkey breast.
3. Step 3: Slice half an avocado and place over the turkey.
4. Step 4: Add some lettuce and a few slices of tomato.
5. Step 5: Roll the wrap tightly, slice in half, and serve.

Spaghetti Carbonara

Calories: 911

Ingredients:

• Spaghetti 150g
• Bacon 60g
• Parmesan cheese 50g
• Eggs 2 large

Cooking Steps:

1. Step 1: Boil water in a large pot and cook 150g of spaghetti according to package instructions.
2. Step 2: While the spaghetti is cooking, cut 60g of bacon into small pieces and fry until crisp in a pan.
3. Step 3: Grate 50g of Parmesan cheese.
4. Step 4: In a bowl, whisk 2 eggs with the grated cheese and some black pepper.
5. Step 5: Drain the spaghetti and return it to the pot. Quickly add the bacon and then the egg and cheese mixture, stirring constantly.
6. Step 6: Serve immediately.

Smoothie Bowl with Berries and Granola

Calories: 750

Ingredients:

• Plain Greek yogurt 1 cup
• Mixed berries 1 cup
• Granola 1/4 cup

Cooking Steps:

1. Step 1: Blend 1 cup of plain Greek yogurt with 1 cup of mixed berries until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with 1/4 cup of granola for crunch.

Chicken Caesar Salad

Calories: 750

Ingredients:

• Chicken breast 150g
• Lettuce 100g
• Tomatoes 100g
• Caesar dressing 30g
• Croutons handful

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until thoroughly cooked and slice into strips.
2. Step 2: Toss the chicken with 100g of lettuce, 100g of tomatoes, and a handful of croutons.
3. Step 3: Drizzle with Caesar dressing.
4. Step 4: Serve immediately.

Lemon Herb Baked Salmon with Quinoa

Calories: 1001

Ingredients:

• Salmon fillets 200g
• Quinoa 269g
• Lemon juice 1 lemon
• Herbs to taste

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Place 200g of salmon fillets on a baking sheet and season with lemon juice, herbs, salt, and pepper.
3. Step 3: Bake for 15-20 minutes or until salmon is cooked through.
4. Step 4: Meanwhile, cook 269g of quinoa according to package instructions.
5. Step 5: Serve the salmon over a bed of cooked quinoa with a garnish of fresh herbs.

Scrambled Eggs with Spinach and Cheese

Calories: 625

Ingredients:

• Eggs 204g (300 kcal)
• Spinach 100g (23 kcal)
• Cheddar cheese 100g (403 kcal)

Cooking Steps:

1. Step 1: Crack and whisk the eggs in a bowl until smooth.
2. Step 2: Heat a non-stick skillet over medium heat.
3. Step 3: Add the spinach and cook until wilted.
4. Step 4: Pour the eggs into the skillet and stir gently until they begin to set.
5. Step 5: Add cheddar cheese and continue cooking until the eggs are fully set.

BBQ Chicken Sandwich

Calories: 875

Ingredients:

• Grilled chicken 202g (478 kcal)
• Whole wheat wraps 2 wraps (160 kcal)
• Tomatoes 100g (18 kcal)
• Lettuce 100g (14 kcal)
• BBQ sauce 30g (205 kcal)

Cooking Steps:

1. Step 1: Grill the chicken breast until fully cooked.
2. Step 2: Slice the chicken breast and add BBQ sauce.
3. Step 3: Toast the whole wheat wrap lightly.
4. Step 4: Place grilled chicken slices on the wrap.
5. Step 5: Add slices of tomato and lettuce.
6. Step 6: Wrap and serve immediately.

Pork Chops with Mashed Potatoes

Calories: 1005

Ingredients:

• Pork chops 200g (288 kcal)
• Potatoes 482g (718 kcal)
• Butter unspecified (used in potatoes for mashing)

Cooking Steps:

1. Step 1: Season the pork chops with salt and pepper.
2. Step 2: Heat a skillet and sear pork chops on both sides until cooked through.
3. Step 3: Boil potatoes until tender, and then mash with butter and milk.
4. Step 4: Serve pork chops with mashed potatoes on the side.

Overnight Oats with Banana and Peanut Butter

Calories: 650

Ingredients:

• Oats 50g
• Peanut butter 3 tablespoons
• Banana 1 medium
• Milk 200ml

Cooking Steps:

1. Step 1: In a bowl, combine 50g of oats and 200ml of water or milk.
2. Step 2: Stir in 3 tablespoons of peanut butter.
3. Step 3: Slice one medium banana and add to the mixture.
4. Step 4: Mix well, cover, and refrigerate overnight.
5. Step 5: In the morning, stir and serve cold or warm as desired.

Tuna Salad with Whole Wheat Crackers

Calories: 850

Ingredients:

• Canned tuna 1 can
• Lettuce 100g
• Tomatoes 50g
• Plain Greek yogurt 1 tablespoon
• Whole wheat crackers 5 pieces

Cooking Steps:

1. Step 1: Drain one can of canned tuna and place in a bowl.
2. Step 2: Chop 100g of lettuce and 50g of tomatoes; add to the bowl.
3. Step 3: Add a tablespoon of plain Greek yogurt and mix well to combine.
4. Step 4: Serve the tuna salad with a side of 5 whole wheat crackers.

Roast Chicken with Vegetables

Calories: 1001

Ingredients:

• Chicken breast 200g
• Potatoes 100g
• Bell peppers 50g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat oven to 400°F (200°C).
2. Step 2: Take 200g of chicken breast and place it on a baking sheet.
3. Step 3: Dice 100g of potatoes and slice 50g of bell peppers. Add to the baking sheet.
4. Step 4: Drizzle with a tablespoon of olive oil, and season with salt and pepper.
5. Step 5: Roast in the oven for about 20 minutes until chicken is cooked through and vegetables are tender.

Avocado Toast with Poached Egg

Calories: 750

Ingredients:

• Avocado toast bread 100g
• Avocado 1/2 medium
• Eggs 1 large
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast 100g of avocado toast bread until golden brown.
2. Step 2: Slice 1/2 medium avocado, place it on the toasted bread, and gently mash it.
3. Step 3: Bring a pot of water to a simmer, create a whirlpool, and poach 1 large egg.
4. Step 4: Place the poached egg on top of the avocado toast.
5. Step 5: Season with salt and pepper to taste.

Ham and Swiss Cheese Sandwich

Calories: 850

Ingredients:

• Whole wheat bread 2 slices
• Ham slices 150g
• Swiss cheese 50g
• Lettuce 20g
• Tomatoes 20g

Cooking Steps:

1. Step 1: Take two slices of whole wheat bread.
2. Step 2: Layer 150g of ham slices onto one slice of bread.
3. Step 3: Add 50g of Swiss cheese on top of the ham.
4. Step 4: Top with lettuce and tomato slices.
5. Step 5: Close the sandwich with the other slice of bread.

Beef Tacos with Lettuce and Tomato

Calories: 950

Ingredients:

• Ground beef 200g
• Corn tortillas 2 pieces
• Lettuce 30g
• Tomatoes 30g
• Lime 1 wedge

Cooking Steps:

1. Step 1: Heat a non-stick pan over medium heat.
2. Step 2: Cook 200g of ground beef until browned and cooked through.
3. Step 3: Warm 2 corn tortillas in a separate pan.
4. Step 4: Place half of the cooked beef into each tortilla.
5. Step 5: Top each taco with shredded lettuce and diced tomatoes.
6. Step 6: Serve with a wedge of lime for added flavor.

Pancakes with Maple Syrup and Fruit

Calories: 625

Ingredients:

• Pancake mix 1 cup (180 kcal)
• Maple syrup 40g (104 kcal)
• Mixed berries 50g (35 kcal)

Cooking Steps:

1. Step 1: In a bowl, combine 1 cup pancake mix and 3/4 cup water, and stir until just combined.
2. Step 2: Heat a non-stick pan over medium heat and brush with a little oil.
3. Step 3: Pour 1/4 cup batter onto the pan for each pancake and cook until bubbles form on the surface.
4. Step 4: Flip and cook for an additional minute until golden brown.
5. Step 5: Serve pancakes topped with 50g of mixed berries and drizzled with 40g maple syrup.

BLT Sandwich

Calories: 875

Ingredients:

• Bacon 70g (379 kcal)
• Lettuce 100g (14 kcal)
• Tomatoes 150g (27 kcal)
• Whole wheat wraps 3 wraps (240 kcal)

Cooking Steps:

1. Step 1: Cook 70g bacon in a skillet over medium heat until crispy, drain on paper towels.
2. Step 2: Toast 3 slices of bread until golden brown.
3. Step 3: Spread a thin layer of mayonnaise on one side of each slice.
4. Step 4: Layer 100g lettuce, 150g tomatoes, and bacon on one slice of bread.
5. Step 5: Top with the second slice of bread, place remaining lettuce, tomatoes, and bacon.
6. Step 6: Cover with the last slice of bread, cut sandwiches diagonally to serve.

Chicken Alfredo Pasta

Calories: 1005

Ingredients:

• Spaghetti 202g (316 kcal)
• Chicken breast 404g (788 kcal)
• Alfredo sauce 1/2 cup (180 kcal)
• Parmesan cheese 30g (124 kcal)

Cooking Steps:

1. Step 1: Cook 202g spaghetti until al dente, drain, and set aside.
2. Step 2: While the pasta is cooking, in a pan over medium heat, cook 404g chicken breast until no longer pink, season with salt and pepper if desired.
3. Step 3: Add 1/2 cup Alfredo sauce to the pan, stirring to combine with the chicken.
4. Step 4: Toss the pasta with the chicken and sauce mixture, top with 30g Parmesan cheese before serving.