Gourmet Week: Master Effortless Cooking with a 7-Day Meal Plan for Beginners on a Journey to Balanced Nutrition

Greek Yogurt with Berries and Honey

Calories: 658

Ingredients:

• Greek yogurt 200g
• Mixed berries 50g
• Honey 25g

Cooking Steps:

1. Step 1: In a bowl, add 200g of Greek yogurt.
2. Step 2: Add 50g of assorted berries (blueberries, raspberries) on top.
3. Step 3: Drizzle 25g of honey over the yogurt and berries.
4. Step 4: Serve immediately.

Turkey Sandwich with Lettuce and Tomato

Calories: 837

Ingredients:

• Whole grain bread 2 slices
• Mayonnaise 1 tablespoon
• Turkey breast 100g
• Tomato slices 50g
• Lettuce 30g
• Cucumber 50g

Cooking Steps:

1. Step 1: Toast 2 slices of whole grain bread.
2. Step 2: Spread 1 tablespoon of mayonnaise on one slice of the bread.
3. Step 3: Layer with 100g of turkey breast slices.
4. Step 4: Add slices of 50g of fresh tomato and 30g of lettuce.
5. Step 5: Top with the second slice of bread and cut the sandwich into halves.
6. Step 6: Serve with a side of 50g of cucumber slices.

Grilled Salmon with Steamed Broccoli

Calories: 1130

Ingredients:

• Salmon fillet 200g
• Broccoli 150g

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season 200g of salmon fillet with salt and pepper.
3. Step 3: Grill the salmon for 4-5 minutes on each side.
4. Step 4: Steam 150g of broccoli in a pot for 5 minutes.
5. Step 5: Serve the grilled salmon with a side of steamed broccoli.

Scrambled Eggs with Avocado

Calories: 680

Ingredients:

• Eggs 3 large
• Butter 10g
• Avocado 1 medium
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack the eggs into a bowl and whisk them with salt and pepper.
2. Step 2: Heat a non-stick skillet over medium heat and add a small amount of butter.
3. Step 3: Pour the eggs into the skillet and gently stir with a spatula.
4. Step 4: While the eggs are cooking, cut the avocado in half and remove the pit.
5. Step 5: Scoop out the avocado flesh and slice it.
6. Step 6: Once the eggs are softly scrambled, serve them with the avocado slices on a plate.

Quinoa and Black Bean Bowl

Calories: 920

Ingredients:

• Quinoa 100g
• Black beans 200g
• Corn kernels 100g
• Lime 1 juice
• Cilantro to taste
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse the quinoa under cold water and drain.
2. Step 2: Cook the quinoa in a pot with water according to package instructions.
3. Step 3: Once cooked, fluff the quinoa with a fork.
4. Step 4: Drain and rinse the black beans.
5. Step 5: Combine the quinoa, black beans, and corn in a large bowl.
6. Step 6: Add lime juice, salt, and pepper for flavor.
7. Step 7: Garnish with chopped cilantro and serve.

Beef Stir Fry with Bell Peppers

Calories: 1025

Ingredients:

• Beef 200g
• Bell peppers 150g
• Soy sauce 30ml
• Sesame oil 10ml
• Garlic 2 cloves
• Cooking oil 15ml

Cooking Steps:

1. Step 1: Slice the beef into thin strips.
2. Step 2: Heat a wok or large frying pan over high heat with some oil.
3. Step 3: Add the beef strips and stir-fry for a few minutes until browned.
4. Step 4: Add sliced bell peppers and stir-fry until tender.
5. Step 5: Mix soy sauce, sesame oil, and garlic in a bowl and pour it over the beef and peppers.
6. Step 6: Stir everything together and let it cook for another 2 minutes.
7. Step 7: Serve hot with steamed rice, if desired.

Oatmeal with Almonds and Sliced Apples

Calories: 787

Ingredients:

• Oats 100g
• Almonds 50g
• Apple 100g
• Water or Milk 1 cup

Cooking Steps:

1. Step 1: Boil a cup of water or milk in a pot.
2. Step 2: Add 100g of oats to the boiling water, then reduce the heat and simmer for 5 minutes, stirring occasionally.
3. Step 3: Slice an apple into thin pieces while the oats cook.
4. Step 4: Once the oats are cooked, remove from heat and transfer into a bowl.
5. Step 5: Top the oats with 50g of almonds and the sliced apple.

Tuna Salad with Crackers

Calories: 918

Ingredients:

• Canned Tuna 150g
• Lettuce 50g
• Cucumber 50g
• Cherry Tomatoes 50g
• Olives 30g
• Mayonnaise 20g
• Gluten-Free Crackers 100g

Cooking Steps:

1. Step 1: Drain the water from a can of tuna and place the tuna into a bowl.
2. Step 2: Chop 50g of lettuce and 50g of cucumber and add them to the bowl with the tuna.
3. Step 3: Add 50g of cherry tomatoes and 30g of sliced olives.
4. Step 4: Mix in 20g of mayonnaise, a pinch of salt, and pepper to taste.
5. Step 5: Serve the tuna salad with 100g of gluten-free crackers.

Chicken Alfredo Pasta

Calories: 920

Ingredients:

• Pasta 200g
• Chicken Breast 150g
• Alfredo Sauce 100g
• Parmesan Cheese 10g

Cooking Steps:

1. Step 1: Boil 200g of pasta in salted water according to the package instructions, then drain.
2. Step 2: In a pan, heat a small amount of oil and add 150g of sliced chicken breast. Cook until golden.
3. Step 3: Add 100g of Alfredo sauce to the pan and stir in the cooked pasta.
4. Step 4: Cook everything together for 2 minutes, allowing the pasta to absorb the sauce slightly.
5. Step 5: Serve with a sprinkle of grated Parmesan cheese.

Smoothie with Spinach, Banana, and Almond Milk

Calories: 700

Ingredients:

• Spinach 150g
• Banana 100g
• Almond Milk 150ml

Cooking Steps:

1. Step 1: Add 150g of fresh spinach to a blender.
2. Step 2: Peel and slice 100g of banana and add to the blender.
3. Step 3: Pour in 150ml of almond milk.
4. Step 4: Blend until smooth and creamy.
5. Step 5: Pour into a glass and enjoy.

Chicken Caesar Wrap

Calories: 910

Ingredients:

• Chicken Breast 120g
• Whole Wheat Tortilla 1 piece
• Caesar Dressing 1 tablespoon
• Lettuce 50g
• Parmesan Cheese 30g

Cooking Steps:

1. Step 1: Grill 120g of chicken breast until cooked through, then slice into strips.
2. Step 2: Take a whole wheat tortilla wrap and lay it flat.
3. Step 3: Spread 1 tablespoon of Caesar dressing onto the tortilla.
4. Step 4: Place the chicken strips on the wrap.
5. Step 5: Add 50g of shredded lettuce and 30g of grated Parmesan cheese.
6. Step 6: Roll the tortilla tightly into a wrap.
7. Step 7: Slice the wrap in half and serve.

Pork Chops with Mashed Potatoes

Calories: 1020

Ingredients:

• Pork Chops 250g
• Potatoes 200g
• Butter 1 tablespoon
• Milk 50ml
• Olive Oil 1 tablespoon

Cooking Steps:

1. Step 1: Season 250g of pork chops with salt and pepper.
2. Step 2: Heat 1 tablespoon of olive oil in a skillet over medium heat.
3. Step 3: Cook the pork chops in the skillet for about 6 minutes on each side, or until fully cooked.
4. Step 4: Meanwhile, boil 200g of peeled and cubed potatoes until tender.
5. Step 5: Mash the potatoes with 1 tablespoon of butter and 50ml of milk until smooth.
6. Step 6: Serve the pork chops with the mashed potatoes on the side.

French Toast with Berries

Calories: 675

Ingredients:

• eggs 2
• milk 100ml
• cinnamon 1 pinch
• whole grain bread 4 slices
• butter 1 teaspoon
• mixed berries 150g

Cooking Steps:

1. Step 1: In a shallow bowl, whisk together 2 eggs, 100ml of milk, and a pinch of cinnamon.
2. Step 2: Dip 4 slices of whole grain bread into the egg mixture, ensuring they are well soaked.
3. Step 3: Heat a non-stick skillet over medium heat and add a small amount of butter.
4. Step 4: Cook the bread slices in the skillet for about 2 minutes on each side until golden brown.
5. Step 5: Serve the toasts topped with 150g of mixed fresh berries, such as strawberries and blueberries.

Hummus and Veggie Wrap

Calories: 840

Ingredients:

• hummus 100g
• whole wheat tortilla 1
• cucumbers 50g
• bell peppers 50g
• shredded carrots 50g
• feta cheese 30g
• cherry tomatoes 100g

Cooking Steps:

1. Step 1: Spread 100g of hummus evenly over a large whole wheat tortilla.
2. Step 2: Top with 50g each of sliced cucumbers, bell peppers, and shredded carrots.
3. Step 3: Sprinkle 30g of feta cheese crumbles over the vegetables.
4. Step 4: Roll the tortilla tightly to form a wrap, then slice it in half.
5. Step 5: Serve with a side of 100g cherry tomatoes.

Homemade Pizza with Pepperoni

Calories: 1110

Ingredients:

• pizza dough 200g
• tomato sauce 100g
• mozzarella cheese 150g
• pepperoni 70g

Cooking Steps:

1. Step 1: Preheat the oven to 220°C (428°F).
2. Step 2: Roll out 200g of pizza dough on a floured surface to your preferred thickness.
3. Step 3: Spread 100g of tomato sauce evenly over the dough.
4. Step 4: Sprinkle 150g of shredded mozzarella cheese over the sauce.
5. Step 5: Top with 70g of sliced pepperoni.
6. Step 6: Bake in the oven for 10 minutes or until the crust is golden and cheese is melted.
7. Step 7: Let it cool for a few minutes before slicing and serving.

Pancakes with Maple Syrup

Calories: 656

Ingredients:

• All-purpose flour 100g
• Baking powder 1 teaspoon
• Salt Pinch
• Egg 1
• Milk 200ml
• Butter 1 tablespoon
• Maple syrup 50ml

Cooking Steps:

1. Step 1: In a bowl, mix 100g all-purpose flour with 1 teaspoon of baking powder and a pinch of salt.
2. Step 2: In another bowl, whisk 1 egg with 200ml of milk and 1 tablespoon of melted butter.
3. Step 3: Combine wet and dry ingredients. Stir until smooth.
4. Step 4: Heat a pan over medium heat. Pour small ladles of batter to form pancakes.
5. Step 5: Flip pancakes once bubbles appear on the surface. Cook until both sides are golden brown.
6. Step 6: Serve hot with 50ml maple syrup.

Soup and Whole Wheat Bread

Calories: 788

Ingredients:

• Olive oil 1 tablespoon
• Onion 100g
• Carrot 100g
• Chicken broth 200g
• Salt To taste
• Pepper To taste
• Whole wheat bread 100g

Cooking Steps:

1. Step 1: In a pot, heat 1 tablespoon olive oil over medium heat.
2. Step 2: Add 100g chopped onions and 100g diced carrots. Sauté until onions become translucent.
3. Step 3: Add 200g chicken broth and bring to a simmer.
4. Step 4: Add salt and pepper to taste, then simmer for 5 minutes.
5. Step 5: Serve soup hot with 100g of whole wheat bread on the side.

Roast Chicken with Mixed Vegetables

Calories: 1313

Ingredients:

• Chicken breast 200g
• Olive oil 1 tablespoon
• Salt To taste
• Pepper To taste
• Carrot 100g
• Broccoli 100g

Cooking Steps:

1. Step 1: Preheat oven to 180°C (350°F).
2. Step 2: Rub 200g chicken breast with 1 tablespoon olive oil, salt, and pepper.
3. Step 3: Place chicken in a baking tray, surround with 200g of chopped vegetables such as carrots and broccoli.
4. Step 4: Bake for 25 minutes or until the chicken is cooked through and vegetables are tender.
5. Step 5: Serve sliced chicken with roasted vegetables on the side.