Wholesome & Delicious: Your Ultimate Beginner-Friendly Meal Plan for Weight Loss Success!

Banana Oatmeal

Calories: 400

Ingredients:

• Rolled oats 50g
• Banana 1 medium
• Water 250ml
• Cinnamon 1 teaspoon

Cooking Steps:

1. Step 1: Bring 1 cup of water to a boil in a small saucepan.
2. Step 2: Add 1/2 cup of rolled oats to the boiling water and reduce the heat to simmer.
3. Step 3: Slice a medium banana and add it to the oatmeal while cooking.
4. Step 4: Stir occasionally for 5 minutes until the oats are cooked.
5. Step 5: Remove from heat and serve with a sprinkle of cinnamon.

Turkey and Cheese Sandwich

Calories: 530

Ingredients:

• Whole grain bread 2 slices
• Turkey breast 100g
• Cheddar cheese 50g
• Mayonnaise 2 tablespoons
• Tomato 2 slices
• Lettuce 2 leaves

Cooking Steps:

1. Step 1: Take two slices of whole grain bread.
2. Step 2: Spread a tablespoon of mayonnaise on each slice.
3. Step 3: Layer with 100g of sliced turkey breast.
4. Step 4: Add two slices of cheddar cheese.
5. Step 5: Add a few slices of tomato and lettuce.
6. Step 6: Close the sandwich and slice in half before serving.

Grilled Lemon Herb Chicken with Quinoa

Calories: 720

Ingredients:

• Chicken breast 150g
• Lemon juice 2 tablespoons
• Salt to taste
• Pepper to taste
• Mixed herbs 1 tablespoon
• Quinoa 100g

Cooking Steps:

1. Step 1: Season 150g of chicken breast with lemon juice, salt, pepper, and mixed herbs.
2. Step 2: Preheat a grill pan over medium heat.
3. Step 3: Grill the chicken for about 5 minutes on each side until cooked through.
4. Step 4: Cook 100g of quinoa according to package instructions.
5. Step 5: Serve the grilled chicken over a bed of quinoa.

Greek Yogurt with Berries

Calories: 490

Ingredients:

• Greek yogurt 200g
• Blueberries 50g
• Strawberries 50g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Measure 200g of Greek yogurt into a bowl.
2. Step 2: Add 50g of fresh blueberries and 50g of strawberries, sliced.
3. Step 3: Drizzle 1 tablespoon of honey over the mixture.
4. Step 4: Mix gently and serve immediately.

Caesar Wrap

Calories: 536

Ingredients:

• Chicken breast 100g
• Whole wheat tortilla 1 piece
• Caesar dressing 1 tablespoon
• Romaine lettuce 30g
• Parmesan cheese 15g

Cooking Steps:

1. Step 1: Bake or grill 100g of chicken breast until fully cooked, then slice it thinly.
2. Step 2: Take a whole wheat tortilla and spread a tablespoon of Caesar dressing evenly.
3. Step 3: Place the sliced chicken on the tortilla.
4. Step 4: Add 30g of romaine lettuce and 15g of grated Parmesan cheese.
5. Step 5: Wrap the tortilla tightly, then slice it into halves or thirds.
6. Step 6: Serve immediately.

Spaghetti with Marinara Sauce

Calories: 628

Ingredients:

• Spaghetti 120g
• Marinara sauce 200g
• Grated cheese 15g

Cooking Steps:

1. Step 1: Boil a pot of water and cook 120g of spaghetti according to package instructions until al dente.
2. Step 2: While the pasta is cooking, heat 200g of store-bought marinara sauce in a pan until warm.
3. Step 3: Drain the spaghetti and add it to the pan with marinara sauce.
4. Step 4: Stir together gently to coat the spaghetti evenly.
5. Step 5: Optionally, sprinkle 15g of grated cheese on top before serving.
6. Step 6: Serve hot.

Peanut Butter Toast

Calories: 460

Ingredients:

• Whole wheat bread 80g (2 slices)
• Peanut butter 40g (2 tablespoons)

Cooking Steps:

1. Step 1: Toast 2 slices of whole wheat or multi-grain bread.
2. Step 2: Spread 2 tablespoons of peanut butter evenly over each slice.
3. Step 3: Top with banana slices or strawberries if desired (optional).
4. Step 4: Serve immediately.

Chicken Salad

Calories: 580

Ingredients:

• Chicken breast 200g
• Mixed greens 60g
• Cucumber 50g
• Cherry tomatoes 40g
• Olive oil 15g

Cooking Steps:

1. Step 1: Grill or sauté 200g of chicken breast until cooked through.
2. Step 2: While the chicken is cooking, wash and chop a fresh lettuce or mixed greens.
3. Step 3: Slice and add half a cucumber and a handful of cherry tomatoes to the greens.
4. Step 4: Cut the cooked chicken into strips and add to the salad.
5. Step 5: Drizzle with olive oil and lemon juice dressing. Toss and serve.

Beef Stir-fry with Vegetables

Calories: 615

Ingredients:

• Beef sirloin 200g
• Bell peppers 60g
• Broccoli florets 60g
• Vegetable oil 10g
• Soy sauce 10g

Cooking Steps:

1. Step 1: Slice 200g beef sirloin into thin strips.
2. Step 2: Heat a tablespoon of vegetable oil in a wok over high heat.
3. Step 3: Add the beef strips and stir-fry until browned.
4. Step 4: Add sliced bell peppers and broccoli florets to the wok.
5. Step 5: Stir-fry for another 5 minutes until vegetables are tender-crisp.
6. Step 6: Add soy sauce to taste and stir everything together.
7. Step 7: Serve hot.

Avocado Toast

Calories: 480

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 unit
• Salt pinch
• Pepper pinch
• Egg 1, boiled

Cooking Steps:

1. Step 1: Toast 2 slices of whole grain bread.
2. Step 2: While the bread is toasting, cut 1 avocado in half, remove the pit, and scoop out the flesh into a bowl.
3. Step 3: Mash the avocado with a fork and season with a pinch of salt and pepper.
4. Step 4: Spread the mashed avocado evenly over the toasted bread.
5. Step 5: Top with 1 boiled egg, sliced, for additional protein.

Grilled Chicken Caesar Salad

Calories: 500

Ingredients:

• Chicken breast 100g
• Romaine lettuce 100g
• Croutons 30g
• Caesar dressing 50g
• Salt pinch
• Pepper pinch

Cooking Steps:

1. Step 1: Season a 100g chicken breast with salt and pepper.
2. Step 2: Grill the chicken over medium heat for 5 minutes on each side or until fully cooked.
3. Step 3: While the chicken is grilling, chop 100g of romaine lettuce and place it in a bowl.
4. Step 4: Add 30g of croutons to the bowl along with 50g of Caesar dressing.
5. Step 5: Slice the grilled chicken and place it over the salad. Toss to combine.

Salmon with Steamed Rice

Calories: 674

Ingredients:

• Salmon fillet 150g
• White rice 100g
• Broccoli florets 50g
• Salt pinch
• Pepper pinch

Cooking Steps:

1. Step 1: Rinse 100g of rice under cold water and place it in a pot with 200ml of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes.
2. Step 2: Season 150g of salmon fillet with salt and pepper.
3. Step 3: Heat a non-stick pan over medium heat and cook the salmon for 4-5 minutes on each side or until it's cooked to your liking.
4. Step 4: While the salmon is cooking, steam 50g of broccoli florets in a small pot or microwave until tender.
5. Step 5: Serve the cooked salmon over the bed of rice with the broccoli on the side.

Scrambled Eggs with Toast

Calories: 412

Ingredients:

• Eggs 2 large
• Whole grain bread 1 slice
• Butter or oil 1 teaspoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack 2 eggs into a bowl, add a pinch of salt and pepper, and beat them well.
2. Step 2: Heat a non-stick pan over medium heat and add a tiny amount of oil or butter.
3. Step 3: Pour the eggs into the pan and gently stir with a spatula until just set.
4. Step 4: While the eggs are cooking, toast 1 slice of whole grain bread.
5. Step 5: Serve the scrambled eggs on top of the toast.

Tuna Salad Sandwich

Calories: 536

Ingredients:

• Canned Tuna 1 can (150g)
• Mayonnaise 2 tablespoons
• Celery 1 stalk, chopped
• Onion 1/4, chopped
• Whole grain bread 2 slices
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a bowl, combine a can of drained tuna, 2 tablespoons of mayonnaise, salt, and pepper.
2. Step 2: Add chopped celery and onion for crunch and flavor.
3. Step 3: Spread the tuna mixture on a slice of whole grain bread and top with another slice.
4. Step 4: Cut the sandwich into halves and serve.

Pork Chops with Mashed Potatoes

Calories: 706

Ingredients:

• Pork chops 2 pieces
• Potatoes 300g
• Butter 1 tablespoon
• Milk 50ml
• Salt to taste
• Pepper to taste
• Garlic powder 1/2 teaspoon
• Oil 1 tablespoon

Cooking Steps:

1. Step 1: Season pork chops with salt, pepper, and a pinch of garlic powder.
2. Step 2: Heat oil in a pan over medium heat and cook pork chops for about 5 minutes on each side until golden brown and cooked through.
3. Step 3: Boil potatoes in salted water until tender.
4. Step 4: Mash potatoes with a fork or masher, and add butter and milk until creamy.
5. Step 5: Serve pork chops alongside the mashed potatoes and garnish with fresh parsley if desired.

Mixed Berry Smoothie

Calories: 463

Ingredients:

• Mixed Berries 150g
• Banana 50g
• Almond Milk 50ml
• Yogurt 50g

Cooking Steps:

1. Step 1: Wash and dry the mixed berries.
2. Step 2: Peel and slice the banana.
3. Step 3: Measure and pour the almond milk into a blender.
4. Step 4: Add the berries, banana, and yogurt to the blender.
5. Step 5: Blend until smooth and creamy.
6. Step 6: Pour into a glass and serve immediately.

BLT Sandwich

Calories: 529

Ingredients:

• Bacon 60g
• Bread 100g
• Lettuce 30g
• Tomato 30g
• Mayonnaise 20g

Cooking Steps:

1. Step 1: Cook the bacon in a pan until crispy, then drain on a paper towel.
2. Step 2: Toast the bread slices in a toaster.
3. Step 3: Slice the tomato and wash the lettuce.
4. Step 4: Spread mayonnaise on each slice of bread.
5. Step 5: Layer the bacon, lettuce, and tomato on one slice of bread and top with the other slice.
6. Step 6: Cut the sandwich in half and serve.

BBQ Chicken with Sweet Potatoes

Calories: 662

Ingredients:

• Chicken Breast 150g
• BBQ Sauce 50g
• Sweet Potatoes 200g
• Olive Oil 10ml

Cooking Steps:

1. Step 1: Preheat oven to 200°C (392°F).
2. Step 2: Peel and cube the sweet potatoes.
3. Step 3: Season the chicken breasts with salt, pepper, and BBQ sauce.
4. Step 4: Arrange the sweet potatoes on a baking sheet and drizzle with olive oil.
5. Step 5: Place the chicken breasts on top of the sweet potatoes.
6. Step 6: Bake in the oven for 20 minutes until the chicken is cooked through and sweet potatoes are tender.
7. Step 7: Serve hot.

Cottage Cheese with Pineapple

Calories: 450

Ingredients:

• Cottage Cheese 200g
• Pineapple 50g

Cooking Steps:

1. Step 1: In a bowl, measure out 200g of cottage cheese.
2. Step 2: Chop 50g of pineapple into bite-sized pieces.
3. Step 3: Mix the pineapple pieces into the cottage cheese gently.
4. Step 4: Serve chilled or at room temperature.

Turkey Club Sandwich

Calories: 550

Ingredients:

• Bread 2 slices
• Turkey 100g
• Lettuce 2 leaves
• Tomato 2 slices
• Mayonnaise 1 tablespoon

Cooking Steps:

1. Step 1: Toast two slices of bread until golden brown.
2. Step 2: Spread a light layer of mayonnaise on the inside faces of the bread.
3. Step 3: Lay down lettuce leaves on one slice.
4. Step 4: Add 100g of turkey slices and two slices of tomato.
5. Step 5: Top with the second piece of bread and cut diagonally into halves.

Baked Ziti

Calories: 650

Ingredients:

• Ziti Pasta 100g
• Ricotta Cheese 100g
• Marinara Sauce 50g
• Mozzarella Cheese 50g

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Cook 100g of ziti pasta according to package instructions and drain.
3. Step 3: In a bowl, mix pasta with 100g of ricotta cheese and 50g of marinara sauce.
4. Step 4: Transfer the mixture into a baking dish and top with 50g of shredded mozzarella cheese.
5. Step 5: Bake for 10 minutes until cheese is melted and lightly golden.