Drop Pounds Deliciously: The Ultimate 7-Day Meal Plan for Cooking Newbies to Shed 12 Pounds with Flavor!

Greek Yogurt with Berries and Honey

Calories: 686

Ingredients:

• Greek yogurt 200g
• Mixed berries 150g
• Honey 21g

Cooking Steps:

1. Step 1: Measure 200g of Greek yogurt into a bowl.
2. Step 2: Add 150g of mixed berries (such as blueberries, strawberries, and raspberries).
3. Step 3: Drizzle 1 tablespoon (21g) of honey over the yogurt and berries.
4. Step 4: Stir gently to combine and enjoy.

Grilled Chicken Salad

Calories: 961

Ingredients:

• Chicken breast 200g
• Mixed greens 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Red onion 30g
• Olive oil 30ml
• Balsamic vinegar 15ml

Cooking Steps:

1. Step 1: Season a 200g chicken breast with salt and pepper.
2. Step 2: Grill the chicken breast for 7-8 minutes on each side until fully cooked.
3. Step 3: While the chicken is grilling, prepare the salad by cutting 100g of mixed greens, 50g of cherry tomatoes, 50g of cucumber, and 30g of red onion.
4. Step 4: Combine the greens, tomatoes, cucumber, and onion in a large bowl.
5. Step 5: Slice the grilled chicken breast and place it on top of the salad.
6. Step 6: Dress the salad with 2 tablespoons (30ml) of olive oil and 1 tablespoon (15ml) of balsamic vinegar.

Spaghetti Carbonara

Calories: 1099

Ingredients:

• Spaghetti 200g
• Pancetta or bacon 100g
• Eggs 2 large
• Parmesan cheese 50g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook 200g of spaghetti according to package instructions until al dente.
2. Step 2: While the pasta is cooking, fry 100g of pancetta or bacon in a pan until crisp.
3. Step 3: In a bowl, whisk together 2 large eggs and 50g of grated Parmesan cheese.
4. Step 4: Drain the pasta, reserving 50ml of the cooking water.
5. Step 5: Return the pasta to the pan and quickly mix in the pancetta, egg-cheese mixture, and the reserved pasta water over low heat. Stir until creamy.
6. Step 6: Season with salt and pepper to taste and serve immediately.

Scrambled Eggs with Avocado Toast

Calories: 686

Ingredients:

• Eggs 3 large
• Bread 2 slices
• Avocado 1 medium
• Butter 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast the bread.
2. Step 2: While the bread is toasting, peel and mash the avocado in a bowl.
3. Step 3: In a mixing bowl, beat the eggs with a pinch of salt and pepper.
4. Step 4: Heat a non-stick skillet over medium heat and add the butter.
5. Step 5: Pour the beaten eggs into the skillet and scramble, stirring continuously, until cooked through.
6. Step 6: Spread the mashed avocado on the toasted bread.
7. Step 7: Serve the scrambled eggs alongside the avocado toast.

Turkey and Cheese Sandwich

Calories: 823

Ingredients:

• Turkey slices 100g
• Cheddar cheese 2 slices
• Bread 2 slices
• Mayonnaise 1 tbsp
• Lettuce 2 leaves
• Tomato 1 small, sliced

Cooking Steps:

1. Step 1: Spread mayonnaise on one side of each slice of bread.
2. Step 2: Layer the turkey slices on one slice of bread.
3. Step 3: Add the cheese slices on top of the turkey.
4. Step 4: Add lettuce and tomato slices on top of the cheese.
5. Step 5: Cover with the other slice of bread.
6. Step 6: Cut the sandwich in half and serve.

Beef Stir-Fry with Vegetables

Calories: 1237

Ingredients:

• Beef 200g
• Bell pepper 1 large
• Broccoli 1 cup, chopped
• Onion 1 medium
• Olive oil 2 tbsp
• Soy sauce 2 tbsp

Cooking Steps:

1. Step 1: Slice the beef into thin strips.
2. Step 2: Chop the bell pepper, broccoli, and onions into bite-sized pieces.
3. Step 3: Heat the oil in a large skillet or wok over medium-high heat.
4. Step 4: Add the beef strips to the skillet and cook until browned, about 5 minutes.
5. Step 5: Remove the beef from the skillet and set aside.
6. Step 6: In the same skillet, add the chopped vegetables and stir-fry for about 5-7 minutes until tender.
7. Step 7: Return the beef to the skillet.
8. Step 8: Add the soy sauce and stir until everything is well-coated and heated through.
9. Step 9: Serve hot.

Oatmeal with Banana and Peanut Butter

Calories: 685

Ingredients:

• Oats 50g
• Banana 1 medium (about 118g)
• Peanut Butter 1 tbsp (16g)
• Water or Milk 1 cup (240ml)

Cooking Steps:

1. Step 1: Heat one cup of water or milk in a saucepan over medium heat.
2. Step 2: Add half a cup of oats and a pinch of salt to the saucepan.
3. Step 3: Cook the oats, stirring occasionally, until thickened (about 5 minutes).
4. Step 4: Slice one medium banana and set aside.
5. Step 5: Once the oatmeal is cooked, remove it from heat and transfer it to a serving bowl.
6. Step 6: Top the oatmeal with sliced banana and one tablespoon of peanut butter.

Tuna Salad

Calories: 900

Ingredients:

• Canned Tuna 1 can (about 165g drained weight)
• Celery 1/4 cup (25g)
• Red Onion 1/4 cup (40g)
• Mayonnaise 2 tbsp (30g)
• Lettuce or Mixed Greens 1 cup (50g)

Cooking Steps:

1. Step 1: Open one can of tuna and drain the liquid.
2. Step 2: In a mixing bowl, combine the tuna, 1/4 cup of diced celery, 1/4 cup of diced red onion, and 2 tablespoons of mayonnaise.
3. Step 3: Season the mixture with salt and pepper to taste.
4. Step 4: Mix well until the ingredients are fully combined.
5. Step 5: Serve the tuna salad on a bed of fresh lettuce or mixed greens.

Chicken Alfredo Pasta

Calories: 1161

Ingredients:

• Pasta 100g
• Chicken Breast 200g
• Olive Oil 1 tbsp (14g)
• Garlic 1 clove
• Heavy Cream 1 cup (240ml)
• Parmesan Cheese 1/2 cup (50g)
• Parsley (Optional) to taste

Cooking Steps:

1. Step 1: Cook 100g of pasta according to the package instructions. Drain and set aside.
2. Step 2: In a large pan, heat one tablespoon of olive oil over medium heat.
3. Step 3: Add 200g of diced chicken breast to the pan and cook until golden brown and fully cooked, about 8-10 minutes.
4. Step 4: Remove the chicken from the pan and set aside.
5. Step 5: In the same pan, add one minced garlic clove and cook until fragrant, about 1 minute.
6. Step 6: Add 1 cup of heavy cream and 1/2 cup of grated Parmesan cheese to the pan. Stir continuously until the sauce thickens, about 3-4 minutes.
7. Step 7: Return the cooked chicken to the pan and stir to combine.
8. Step 8: Add the cooked pasta to the pan and toss to coat in the sauce.
9. Step 9: Serve immediately garnished with chopped parsley if desired.

Smoothie Bowl

Calories: 700

Ingredients:

• banana 100g
• mixed berries 150g
• Greek yogurt 100g
• granola 50g
• almonds 25g
• honey 10g

Cooking Steps:

1. Step 1: In a blender, add 1 banana (100g), 150g of mixed berries, and 100g of Greek yogurt.
2. Step 2: Blend until smooth.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with 50g of granola, 25g of almonds, and a drizzle of honey if desired.
5. Step 5: Serve immediately.

Chicken Caesar Wrap

Calories: 900

Ingredients:

• chicken breast 150g
• romaine lettuce 100g
• Caesar dressing 50g
• tortilla wrap 1 large
• Parmesan cheese 25g

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until fully cooked, then slice it.
2. Step 2: In a bowl, mix 100g of romaine lettuce, 50g of Caesar dressing, and the grilled chicken slices.
3. Step 3: Place the mixture onto a tortilla wrap.
4. Step 4: Add 25g of shredded Parmesan cheese.
5. Step 5: Fold the wrap and grill for 2-3 minutes until slightly crispy.
6. Step 6: Serve hot.

Shrimp Tacos

Calories: 1100

Ingredients:

• shrimp 200g
• olive oil 1 tablespoon
• tortillas 2-3 large
• shredded cabbage 100g
• salsa 50g
• avocado 50g
• lime 1

Cooking Steps:

1. Step 1: In a pan, heat 1 tablespoon of olive oil.
2. Step 2: Add 200g of shrimp and cook until pink and opaque.
3. Step 3: Warm 2-3 tortillas in a separate pan.
4. Step 4: In a bowl, mix 100g of shredded cabbage and 50g of salsa.
5. Step 5: Place cooked shrimp on warmed tortillas.
6. Step 6: Top with the cabbage-salsa mixture.
7. Step 7: Add slices of avocado (50g) and a squeeze of lime.
8. Step 8: Serve immediately.

Whole Grain Pancakes with Syrup

Calories: 800

Ingredients:

• Whole grain flour 1 cup
• Sugar 1 tablespoon
• Baking powder 1 teaspoon
• Salt a pinch
• Egg 1 large
• Milk 1 cup
• Butter 1 tablespoon
• Maple syrup 2 tablespoons

Cooking Steps:

1. Step 1: In a large mixing bowl, combine 1 cup whole grain flour, 1 tablespoon sugar, 1 teaspoon baking powder, and a pinch of salt.
2. Step 2: In a separate bowl, beat together 1 large egg, 1 cup milk, and 1 tablespoon melted butter.
3. Step 3: Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
4. Step 4: Heat a non-stick skillet over medium heat and lightly grease with butter or oil.
5. Step 5: Pour 1/4 cup of batter per pancake onto the skillet and cook until bubbles form on the surface, then flip and cook until golden brown.
6. Step 6: Serve pancakes with 2 tablespoons of maple syrup.

BBQ Chicken Sandwich

Calories: 900

Ingredients:

• Chicken breast 1
• Salt to taste
• Pepper to taste
• BBQ sauce 2 tablespoons
• Whole grain burger buns 2
• Cheddar cheese 1 slice
• Lettuce a few leaves
• Tomato 2 slices

Cooking Steps:

1. Step 1: Preheat a grill or skillet over medium heat.
2. Step 2: Season 1 chicken breast with salt, pepper, and your favorite BBQ sauce.
3. Step 3: Grill the chicken breast for about 6-7 minutes on each side until fully cooked.
4. Step 4: Meanwhile, toast 2 whole grain burger buns.
5. Step 5: Assemble the sandwich by placing the grilled chicken on the bun, adding 1 slice of cheddar cheese, lettuce, tomato slices, and additional BBQ sauce if desired.

Salmon with Brown Rice and Asparagus

Calories: 1100

Ingredients:

• Salmon fillet 1
• Salt to taste
• Pepper to taste
• Lemon juice 1 tablespoon
• Brown rice 1 cup
• Asparagus 1 cup

Cooking Steps:

1. Step 1: Preheat your oven to 375°F (190°C).
2. Step 2: Season 1 salmon fillet with salt, pepper, and a squeeze of lemon juice.
3. Step 3: Place the salmon on a baking sheet and roast in the oven for 12-15 minutes, until the fish flakes easily with a fork.
4. Step 4: Meanwhile, cook 1 cup of brown rice according to package instructions.
5. Step 5: Wash and trim 1 cup of asparagus. Steam or boil for 3-5 minutes until tender-crisp.
6. Step 6: Serve the salmon over the cooked brown rice, and place the asparagus on the side.

Veggie Omelette

Calories: 750

Ingredients:

• Eggs 3 eggs (approx. 200g)
• Bell peppers 50g
• Onions 50g
• Tomatoes 50g
• Olive oil 1 tbsp

Cooking Steps:

1. Step 1: Whisk 3 eggs in a bowl until well-blended.
2. Step 2: Chop 50g bell peppers, 50g onions, and 50g tomatoes.
3. Step 3: Heat a non-stick pan over medium heat and add 1 tbsp of olive oil.
4. Step 4: Add chopped vegetables to the pan and cook for 2-3 minutes.
5. Step 5: Pour whisked eggs over the vegetables. Allow to cook for 2-3 minutes or until the eggs are set.
6. Step 6: Fold the omelette in half and serve hot.

BLT Sandwich

Calories: 900

Ingredients:

• Bacon 4 slices (approx. 80g)
• Whole wheat bread 2 slices (approx. 60g)
• Mayonnaise 2 tbsp
• Lettuce 100g
• Tomatoes 100g

Cooking Steps:

1. Step 1: Cook 4 slices of bacon in a pan until crisp.
2. Step 2: Toast 2 slices of whole wheat bread.
3. Step 3: Spread 1 tbsp of mayonnaise on each slice of bread.
4. Step 4: Layer the bacon, 100g lettuce, and 100g sliced tomatoes between the bread slices.
5. Step 5: Cut the sandwich in half and serve.

Meatloaf with Mashed Potatoes

Calories: 1100

Ingredients:

• Ground beef 250g
• Onions 50g
• Breadcrumbs 50g
• Egg 1 egg
• Potatoes 300g
• Milk 50ml
• Butter 2 tbsp

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: In a large bowl, mix 250g ground beef, 50g chopped onions, 50g breadcrumbs, 1 egg, salt, and pepper.
3. Step 3: Shape the mixture into a loaf and place it on a baking tray.
4. Step 4: Bake for 20 minutes or until cooked through.
5. Step 5: While the meatloaf is baking, peel and boil 300g potatoes until tender.
6. Step 6: Mash the boiled potatoes with 50ml milk, 2 tbsp butter, salt, and pepper until smooth.
7. Step 7: Serve the meatloaf with mashed potatoes.

Fruit and Nut Granola Bar

Calories: 700

Ingredients:

• Rolled oats 200g
• Dried fruit 50g
• Mixed nuts 50g
• Honey 200g

Cooking Steps:

1. Step 1: Preheat oven to 350°F (175°C).
2. Step 2: In a mixing bowl, combine 200g rolled oats, 50g dried fruit, 50g mixed nuts (avoiding chocolate), and 200g honey.
3. Step 3: Spread the mixture evenly on a baking sheet.
4. Step 4: Bake for 15-20 minutes or until golden brown.
5. Step 5: Allow to cool before cutting into bars.

Chicken Quesadilla

Calories: 900

Ingredients:

• Tortilla 2pcs
• Shredded chicken 150g
• Shredded cheese 100g
• Salsa 50g
• Sour cream 50g

Cooking Steps:

1. Step 1: Preheat a skillet over medium heat.
2. Step 2: Place a tortilla on the skillet.
3. Step 3: Spread 150g cooked shredded chicken evenly over the tortilla.
4. Step 4: Sprinkle 100g shredded cheese over the chicken.
5. Step 5: Place another tortilla on top and cook until golden brown, flipping once.
6. Step 6: Cut into wedges and serve with salsa and sour cream.

Baked Ziti

Calories: 1100

Ingredients:

• Ziti pasta 200g
• Marinara sauce 300g
• Ricotta cheese 200g
• Shredded mozzarella cheese 200g

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Cook 200g ziti pasta according to package instructions and drain.
3. Step 3: In a large bowl, combine cooked pasta with 300g marinara sauce and 200g ricotta cheese.
4. Step 4: Transfer the mixture to a baking dish and top with 200g shredded mozzarella cheese.
5. Step 5: Bake for 20-25 minutes, or until the cheese is melted and bubbly.
6. Step 6: Allow to cool for a few minutes before serving.