Kickstart Your Culinary Adventure: A Beginner's 7-Day Balanced Meal Prep Plan for Busy 23-Year-Olds

Scrambled Eggs and Toast

Calories: 656

Ingredients:

• Eggs 3 large
• Butter 15g
• Whole wheat bread 2 slices

Cooking Steps:

1. Step 1: Crack the eggs into a bowl, add a pinch of salt, and beat with a fork until blended.
2. Step 2: Heat a non-stick pan over medium heat, add butter, and let it melt.
3. Step 3: Pour the eggs into the pan, stirring gently with a spatula until they are softly set and slightly runny in places.
4. Step 4: Toast the slices of bread in a toaster or on a skillet until golden brown.
5. Step 5: Serve the scrambled eggs over the toast.

Grilled Chicken Salad

Calories: 860

Ingredients:

• Chicken breast 150g
• Lettuce 50g
• Cucumber 50g
• Cherry tomatoes 50g
• Olive oil 15ml
• Lemon juice 20ml

Cooking Steps:

1. Step 1: Season chicken breast with salt and pepper.
2. Step 2: Grill the chicken on a preheated grill or skillet for about 5-6 minutes per side until fully cooked.
3. Step 3: While the chicken is cooking, wash and chop the lettuce, cucumber, and cherry tomatoes and place them in a bowl.
4. Step 4: In a separate bowl, whisk together olive oil and lemon juice to make the dressing.
5. Step 5: Slice the grilled chicken and add it to the salad. Drizzle with dressing and toss to combine.

Spaghetti with Tomato Sauce

Calories: 1130

Ingredients:

• Spaghetti 120g
• Olive oil 20ml
• Garlic 2 cloves
• Crushed tomatoes 200g
• Oregano 2g
• Parmesan cheese 20g

Cooking Steps:

1. Step 1: Cook spaghetti according to package instructions, drain, and set aside.
2. Step 2: In a pot, heat olive oil over medium heat. Add minced garlic and sauté until fragrant.
3. Step 3: Add crushed tomatoes and let simmer for 10 minutes. Season with salt, pepper, and oregano.
4. Step 4: Combine the cooked spaghetti with the tomato sauce and mix until fully coated.
5. Step 5: Serve with grated parmesan cheese on top.

Greek Yogurt with Honey and Berries

Calories: 685

Ingredients:

• Greek Yogurt 200g
• Honey 30g
• Mixed Berries 20g

Cooking Steps:

1. Step 1: In a bowl, mix 200g of Greek yogurt.
2. Step 2: Drizzle 30g of honey over the yogurt.
3. Step 3: Top with 20g of fresh mixed berries of your choice.
4. Step 4: Gently stir to combine the ingredients.

Turkey Sandwich with Lettuce and Tomato

Calories: 949

Ingredients:

• Whole Wheat Bread 2 slices
• Sliced Turkey 100g
• Tomato 1 medium
• Lettuce 2 leaves
• Mayonnaise 15g

Cooking Steps:

1. Step 1: Spread mayonnaise on two slices of whole wheat bread.
2. Step 2: Layer 100g of sliced turkey on one slice of bread.
3. Step 3: Add slices of tomato and lettuce leaves as desired.
4. Step 4: Top with the other slice of bread and cut the sandwich in half.

Beef Stir-fry with Vegetables

Calories: 1050

Ingredients:

• Sliced Beef 150g
• Mixed Vegetables 100g
• Soy Sauce 10g
• Cooking Oil 1 tbsp

Cooking Steps:

1. Step 1: Heat 1 tablespoon of oil in a pan over medium heat.
2. Step 2: Add 150g of sliced beef and stir-fry for 2 minutes.
3. Step 3: Add 100g of mixed vegetables and stir-fry for another 5 minutes.
4. Step 4: Season with 10g of soy sauce and stir well.
5. Step 5: Serve hot.

Oatmeal with Bananas and Almonds

Calories: 656

Ingredients:

• Rolled oats 150g
• Banana 1 medium-sized
• Almonds 30g

Cooking Steps:

1. Step 1: Measure 200ml of water and bring it to a boil in a small pot.
2. Step 2: Stir in 150g of rolled oats and reduce the heat to a simmer.
3. Step 3: Cook the oats for 5 minutes, stirring occasionally.
4. Step 4: Slice one banana and add it to the oatmeal along with 30g of almonds.
5. Step 5: Cook for another 2 minutes until the banana is warmed through.
6. Step 6: Remove from heat and serve hot.

Quinoa and Black Bean Salad

Calories: 786

Ingredients:

• Quinoa 100g
• Black beans (canned) 240g
• Red bell pepper 1 medium
• Cilantro 30g
• Olive oil 30ml
• Lime juice 15ml

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: In a medium saucepan, bring 200ml of water to a boil.
3. Step 3: Add the quinoa, cover, and reduce to a simmer for approximately 15 minutes or until the quinoa has absorbed all the water.
4. Step 4: Let the quinoa cool down while you prepare the rest of the salad.
5. Step 5: Drain and rinse one can (about 240g) of black beans.
6. Step 6: In a large bowl, combine the cooled quinoa, black beans, 1 chopped red bell pepper, and 30g of finely chopped cilantro.
7. Step 7: Dress with 30ml of olive oil, 15ml of lime juice, and salt to taste, then toss everything together before serving.

Lemon Herb Roast Chicken

Calories: 1183

Ingredients:

• Chicken breast 200g
• Lemon 1 medium
• Mixed herbs 1 tsp
• Olive oil 15ml

Cooking Steps:

1. Step 1: Preheat your oven to 200°C (400°F).
2. Step 2: Place one whole chicken breast (about 200g) in a roasting dish.
3. Step 3: Sprinkle the chicken with salt, pepper, and 1 teaspoon of mixed herbs.
4. Step 4: Cut one lemon into slices and place it on top of the chicken breast.
5. Step 5: Drizzle 15ml of olive oil over the chicken and lemon slices.
6. Step 6: Roast in the preheated oven for 25-30 minutes until the chicken is cooked through.
7. Step 7: Remove from the oven and let it rest for 5 minutes before slicing and serving.

Smoothie Bowl with Mixed Fruits

Calories: 656

Ingredients:

• Mixed frozen berries 150g
• Banana 50g
• Almond milk 100ml
• Strawberries 20g
• Blueberries 20g
• Granola 30g

Cooking Steps:

1. Step 1: In a blender, add 150g of mixed frozen berries, 50g of banana, and 100ml of almond milk.
2. Step 2: Blend until smooth and creamy.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with 20g of sliced strawberries, 20g of blueberries, and a handful of granola.
5. Step 5: Serve immediately and enjoy.

Chicken Caesar Wrap

Calories: 787

Ingredients:

• Chicken breast 100g
• Caesar dressing 50g
• Whole wheat tortilla 1 large
• Romaine lettuce 50g
• Parmesan cheese 30g

Cooking Steps:

1. Step 1: Grill 100g of chicken breast until fully cooked.
2. Step 2: In a bowl, mix the cooked chicken with 50g of Caesar dressing.
3. Step 3: Lay out a large whole wheat tortilla.
4. Step 4: Add a layer of 50g of romaine lettuce, 30g of grated parmesan, and the chicken mixture.
5. Step 5: Wrap it tightly and slice in the middle.
6. Step 6: Serve immediately.

Grilled Salmon with Asparagus

Calories: 1182

Ingredients:

• Salmon fillet 200g
• Asparagus 200g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat a grill pan over medium heat.
2. Step 2: Season 200g of salmon fillet with salt and pepper.
3. Step 3: Grill the salmon for about 5 minutes on each side or until cooked through.
4. Step 4: In the meantime, steam 200g of asparagus until tender.
5. Step 5: Serve the salmon with the asparagus on the side.

Avocado Toast with Poached Egg

Calories: 788

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 large
• Egg 1
• Lemon juice 1 tbsp
• Salt to taste
• Pepper to taste
• Vinegar 1 tsp

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread in a toaster.
2. Step 2: Cut an avocado in half and remove the pit. Scoop out the flesh and mash it in a bowl.
3. Step 3: Add a little salt, pepper, and lemon juice to the avocado and mix well.
4. Step 4: Spread the mashed avocado on the toasted bread.
5. Step 5: Bring a pot of water to a simmer, add a splash of vinegar, and swirl the water.
6. Step 6: Crack an egg into a small bowl and gently pour it into the simmering water. Cook for about 3 minutes or until the white is set and the yolk is slightly runny.
7. Step 7: Remove the egg with a slotted spoon, drain, and place on top of the avocado toast.

Pasta Primavera

Calories: 917

Ingredients:

• Whole grain pasta 100g
• Olive oil 1 tbsp
• Bell peppers 1 cup, diced
• Zucchini 1 cup, sliced
• Cherry tomatoes 1 cup
• Italian seasoning 1 tsp
• Salt to taste
• Pepper to taste
• Parmesan cheese 2 tbsp

Cooking Steps:

1. Step 1: Boil a pot of water and cook 100g of whole grain pasta according to package instructions. Drain and set aside.
2. Step 2: In a large pan, heat 1 tbsp olive oil over medium heat.
3. Step 3: Add 1 cup of diced bell peppers, 1 cup of zucchini slices, and 1 cup of cherry tomatoes. Stir-fry for 5 minutes.
4. Step 4: Add the cooked pasta to the pan along with salt, pepper, and 1 tsp of Italian seasoning. Toss to combine.
5. Step 5: Sprinkle 2 tbsp of grated Parmesan cheese over the pasta before serving.

BBQ Chicken with Sweet Potato

Calories: 959

Ingredients:

• Chicken thighs 2 pieces
• BBQ sauce 2 tbsp
• Sweet potato 1 large
• Olive oil 1 tbsp
• Salt to taste
• Pepper to taste
• Parsley to garnish

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Rub two chicken thighs with 2 tbsp of BBQ sauce and place them on a baking sheet lined with parchment paper.
3. Step 3: Peel and cut one large sweet potato into cubes and place around the chicken on the sheet.
4. Step 4: Drizzle the sweet potato cubes with 1 tbsp of olive oil, and sprinkle with salt and pepper.
5. Step 5: Bake in the oven for 15-20 minutes until the chicken is cooked through.
6. Step 6: Garnish with freshly chopped parsley before serving.

Pancakes with Maple Syrup

Calories: 788

Ingredients:

• Flour 150g
• Milk 200ml
• Egg 1
• Butter 10g
• Maple Syrup 50ml
• Sugar 1 tbsp
• Baking Powder 1 tsp

Cooking Steps:

1. Step 1: In a mixing bowl, combine 150g of flour, 1 tablespoon sugar, and 1 teaspoon baking powder.
2. Step 2: Add 200ml of milk and 1 egg to the dry ingredients, and mix until smooth.
3. Step 3: Heat a non-stick skillet over medium heat and lightly grease it with butter.
4. Step 4: Pour a ladle of batter onto the skillet and cook until bubbles form on the surface.
5. Step 5: Flip the pancake and cook until golden brown on both sides.
6. Step 6: Serve pancakes with 50ml of maple syrup.

Tuna Salad with Crackers

Calories: 918

Ingredients:

• Canned Tuna 100g
• Mayonnaise 50g
• Lettuce 50g
• Cucumber 30g
• Bell Pepper 20g
• Lemon Juice Half a lemon
• Whole Grain Crackers 50g

Cooking Steps:

1. Step 1: In a bowl, mix 100g of canned tuna, 50g of mayonnaise, and a pinch of salt and pepper.
2. Step 2: Chop 50g of lettuce, 30g of cucumber, and 20g of bell pepper.
3. Step 3: Combine vegetables with the tuna mixture, and squeeze in the juice of half a lemon.
4. Step 4: Serve with 50g of whole grain crackers for a crunchy side.

Homemade Cheese Pizza

Calories: 919

Ingredients:

• Pizza Dough 120g
• Tomato Sauce 100g
• Mozzarella Cheese 100g
• Pepperoni or Mushrooms 50g

Cooking Steps:

1. Step 1: Preheat the oven to 220°C (428°F).
2. Step 2: Roll out 120g of pizza dough on a lightly floured surface.
3. Step 3: Spread 100g of tomato sauce evenly over the dough.
4. Step 4: Sprinkle 100g grated mozzarella cheese on top.
5. Step 5: Add toppings of choice, such as pepperoni or mushrooms.
6. Step 6: Bake in the oven for 8-10 minutes until the crust is golden and the cheese is melted.

Bacon and Egg Breakfast Burrito

Calories: 656

Ingredients:

• Bacon 4 slices
• Eggs 3 large
• Flour tortillas 2 large
• Cheddar cheese 50g

Cooking Steps:

1. Step 1: Heat a non-stick pan over medium heat and cook 4 slices of bacon until crispy. Set aside.
2. Step 2: Whisk 3 eggs with a pinch of salt. Pour into the pan with bacon drippings and scramble.
3. Step 3: Warm 2 large flour tortillas in the microwave for 15 seconds.
4. Step 4: Place scrambled eggs and bacon on each tortilla. Sprinkle with 50g shredded cheddar cheese.
5. Step 5: Fold the sides of the tortilla, then roll it up. Serve hot.

Vegetable Soup with Bread

Calories: 919

Ingredients:

• Olive oil 1 tablespoon
• Onion 100g
• Carrot 100g
• Tomato 100g
• Potato 100g
• Vegetable broth 600ml
• Whole grain bread 2 slices

Cooking Steps:

1. Step 1: In a pot, heat 1 tablespoon of olive oil. Add 100g finely chopped onions and 100g carrots; sauté until soft.
2. Step 2: Add 100g of chopped tomatoes and 100g of potatoes to the pot, followed by 600ml vegetable broth.
3. Step 3: Bring to a boil, then lower the heat. Simmer for 10 minutes or until vegetables are tender.
4. Step 4: Season with salt and pepper to taste. Serve with 2 slices of whole grain bread.

Beef Tacos with Salsa

Calories: 1050

Ingredients:

• Ground beef 200g
• Taco seasoning 1 tablespoon
• Corn tortillas 4
• Tomato 100g
• Onion 50g
• Lime juice 1 tablespoon
• Lettuce 50g

Cooking Steps:

1. Step 1: Brown 200g ground beef in a pan over medium heat. Drain excess fat.
2. Step 2: Add 1 tablespoon taco seasoning and cook for another 5 minutes.
3. Step 3: Warm 4 corn tortillas in a pan; set aside.
4. Step 4: In a bowl, combine 100g chopped tomatoes, 50g chopped onions, and 1 tablespoon lime juice to make salsa.
5. Step 5: Assemble tacos with beef, salsa, and 50g shredded lettuce.