Unlock Flavorful Weight Loss: Your Ultimate Guide to the 'Global Gourmet Week' Meal Plan for Beginners!

Smoothie with Banana, Spinach, and Almond Milk

Calories: 546

Ingredients:

• Banana 200g
• Spinach 50g
• Almond Milk 300 ml

Cooking Steps:

1. Step 1: Peel the banana and break it into chunks.
2. Step 2: Wash the spinach thoroughly.
3. Step 3: Add banana, spinach, and almond milk into a blender.
4. Step 4: Blend until smooth.
5. Step 5: Pour into a glass and enjoy!

Mediterranean Quinoa Salad

Calories: 764

Ingredients:

• Quinoa 100g
• Water 200ml
• Cucumber 100g
• Cherry Tomatoes 150g
• Bell Pepper 100g
• Olives 50g
• Olive Oil 30ml
• Lemon Juice 10ml
• Salt 1 tsp
• Pepper 1/2 tsp

Cooking Steps:

1. Step 1: Rinse the quinoa under cold water.
2. Step 2: In a pot, combine quinoa and water. Bring to a boil, reduce heat, and simmer for 15 minutes.
3. Step 3: Chop the cucumber, tomatoes, and bell pepper.
4. Step 4: In a large bowl, mix the cooked quinoa, cucumber, tomatoes, bell pepper, and olives.
5. Step 5: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
6. Step 6: Pour the dressing over the salad and toss to combine.

Chicken Tacos

Calories: 873

Ingredients:

• Chicken Breast 200g
• Taco Seasoning 2 tbsp
• Lettuce 100g
• Tomatoes 100g
• Tortillas 4 small
• Cilantro 1 bunch
• Lime 1 medium

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium heat.
2. Step 2: Season the chicken breast with taco seasoning.
3. Step 3: Cook the chicken breast in the skillet for 5-7 minutes on each side or until fully cooked.
4. Step 4: Remove the chicken from the skillet and let it rest for 5 minutes.
5. Step 5: While the chicken is resting, chop the lettuce and tomatoes.
6. Step 6: Slice the chicken into strips.
7. Step 7: Warm the tortillas in the skillet for 1-2 minutes on each side.
8. Step 8: Assemble the tacos by placing chicken strips, lettuce, and tomatoes in each tortilla. Garnish with cilantro and a squeeze of lime.

Overnight Oats with Berries

Calories: 550

Ingredients:

• rolled oats 100g
• milk 200ml
• berries 50g
• honey 1 tbsp

Cooking Steps:

1. Step 1: In a bowl, mix 100g rolled oats with 200ml milk.
2. Step 2: Add 50g of berries (your choice) and a tablespoon of honey.
3. Step 3: Stir well and let it sit in the fridge overnight.
4. Step 4: In the morning, stir again and top with some more fresh berries if desired.

Greek Salad with Grilled Chicken

Calories: 750

Ingredients:

• chicken breast 150g
• cucumber 100g
• tomatoes 100g
• red onions 50g
• feta cheese 30g
• olive oil 1 tbsp
• lemon juice 1 tbsp
• salt to taste
• pepper to taste
• oregano to taste

Cooking Steps:

1. Step 1: Grill 150g of chicken breast, seasoned with salt, pepper, and oregano till fully cooked.
2. Step 2: In a bowl, mix 100g chopped cucumber, 100g tomatoes, 50g sliced red onions, and 30g feta cheese.
3. Step 3: For dressing, mix 1 tbsp olive oil with lemon juice, salt, and pepper.
4. Step 4: Cut the grilled chicken into slices and mix it with the vegetables.
5. Step 5: Pour the dressing over the salad and toss well.

Pad Thai

Calories: 880

Ingredients:

• rice noodles 150g
• shrimp 100g
• tofu 50g
• garlic 2 cloves
• egg 1
• fish sauce 1 tbsp
• soy sauce 1 tbsp
• lime juice 1 tbsp
• sugar 1 tbsp
• vinegar 1 tbsp
• peanuts 30g
• peanuts 30g
• bean sprouts to taste
• green onions to taste
• oil 2 tbsp

Cooking Steps:

1. Step 1: Cook 150g rice noodles according to package instructions.
2. Step 2: In a pan, heat 2 tbsp oil and sauté 100g shrimp, 50g tofu, and 2 cloves minced garlic.
3. Step 3: Add 1 beaten egg and scramble in the pan.
4. Step 4: Mix in 1 tbsp fish sauce, 1 tbsp soy sauce, 1 tbsp lime juice, 1 tbsp sugar, and 1 tbsp vinegar.
5. Step 5: Add the cooked noodles to the pan and toss everything together.
6. Step 6: Garnish with 30g chopped peanuts, bean sprouts, and green onions.

Avocado Toast with Egg

Calories: 545

Ingredients:

• Whole grain bread 2 slices (150 calories/slice)
• Avocado 1 medium (230 calories)
• Eggs 2 large (70 calories/egg)
• Salt to taste
• Pepper to taste
• Red pepper flakes a pinch
• None None

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: While the bread is toasting, slice the avocado and scoop the flesh into a bowl. Mash it with a fork until smooth and add salt and pepper to taste.
3. Step 3: Heat a non-stick pan over medium heat and cook the eggs sunny side up or scrambled as per your preference.
4. Step 4: Once the bread is toasted, spread the mashed avocado evenly on each slice.
5. Step 5: Place the cooked eggs on top of the avocado toast.
6. Step 6: Sprinkle some red pepper flakes for a bit of heat and serve immediately.

Caprese Sandwich

Calories: 742

Ingredients:

• Ciabatta roll 1 large
• Fresh mozzarella 100g (280 calories)
• Tomato 1 medium (22 calories)
• Fresh basil leaves 10 leaves (5 calories)
• Balsamic vinegar 1 tablespoon (15 calories)
• Olive oil 1 tablespoon (70 calories)
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Slice the ciabatta roll in half and lightly toast if desired.
2. Step 2: Slice the tomatoes and fresh mozzarella into even pieces.
3. Step 3: On the bottom half of the ciabatta roll, layer the sliced tomatoes and mozzarella.
4. Step 4: Place fresh basil leaves on top of the mozzarella and drizzle with balsamic vinegar and olive oil.
5. Step 5: Season with salt and pepper to taste.
6. Step 6: Place the top half of the ciabatta roll on top and press down gently. Cut the sandwich in half and serve.

Chicken Stir-fry with Vegetables

Calories: 896

Ingredients:

• Chicken breast 200g (330 calories)
• Olive oil 2 tablespoons (140 calories)
• Garlic 2 cloves (8 calories)
• Ginger 1 tablespoon (5 calories)
• Mixed vegetables (bell peppers, broccoli, carrots) 200g (70 calories)
• Soy sauce 1 tablespoon (10 calories)
• Sesame oil 1 teaspoon (45 calories)
• Salt to taste
• Pepper to taste
• Sesame seeds (optional) 1 teaspoon (8 calories)

Cooking Steps:

1. Step 1: Cut the chicken breast into bite-sized pieces and season with salt and pepper.
2. Step 2: Heat olive oil in a large pan or wok over medium-high heat. Add chicken pieces and cook until browned and cooked through.
3. Step 3: While the chicken is cooking, prepare the vegetables by slicing them into thin, even pieces.
4. Step 4: Once the chicken is cooked, remove it from the pan and set aside.
5. Step 5: In the same pan, add a bit more olive oil if needed and toss in the garlic and ginger. Sauté for about a minute.
6. Step 6: Add the sliced vegetables to the pan and stir-fry for about 5-7 minutes until they are tender but still crisp.
7. Step 7: Return the cooked chicken to the pan and pour in the soy sauce and a bit of sesame oil. Stir to combine and heat through.
8. Step 8: Serve hot, garnished with some sesame seeds if desired.

Fruit Salad with Cottage Cheese

Calories: 600

Ingredients:

• Apples 100g
• Pears 100g
• Berries 50g
• Cottage Cheese 200g

Cooking Steps:

1. Step 1: Wash and chop fruits like apples, pears, and berries into bite-sized pieces.
2. Step 2: In a large bowl, combine the fruits.
3. Step 3: Add 200g of cottage cheese to the bowl.
4. Step 4: Mix gently to combine.
5. Step 5: Serve immediately.

Chicken Burrito Bowl

Calories: 750

Ingredients:

• Chicken Breast 150g
• Brown Rice 100g
• Bell Peppers 50g
• Tomatoes 50g
• Corn 50g
• Shredded Cheese 50g
• Sour Cream 10g

Cooking Steps:

1. Step 1: Cook 150g of chicken breast in a pan with olive oil and season with salt and pepper.
2. Step 2: Prepare 100g of brown rice according to package instructions.
3. Step 3: Chop vegetables such as bell peppers, tomatoes, and corn.
4. Step 4: In a bowl, combine the cooked rice, chicken, and vegetables.
5. Step 5: Top with 50g of shredded cheese and a dollop of sour cream.

Margherita Pizza

Calories: 850

Ingredients:

• Pizza Dough 200g
• Tomato Sauce 100g
• Mozzarella Cheese 150g
• Basil Leaves 10g
• Olive Oil 10g

Cooking Steps:

1. Step 1: Preheat the oven to 220°C (430°F).
2. Step 2: Roll out pizza dough and place it on a pizza stone or baking sheet.
3. Step 3: Spread 100g of tomato sauce on the dough.
4. Step 4: Top with 150g of mozzarella cheese slices.
5. Step 5: Add fresh basil leaves and a drizzle of olive oil.
6. Step 6: Bake for 12-15 minutes until the crust is golden and the cheese is bubbly.

Scrambled Eggs with Vegetables

Calories: 546

Ingredients:

• Eggs 4 large eggs (200g)
• Bell peppers 60g
• Tomatoes 40g
• Spinach 40g
• Olive oil 1 tsp (5g)
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Start by dicing 60g of bell peppers, 40g of tomatoes, and 40g of spinach.
2. Step 2: Heat a non-stick pan over medium heat and add a little oil.
3. Step 3: Add the diced vegetables to the pan and sauté them for about 5 minutes until they are slightly tender.
4. Step 4: In a bowl, beat 4 eggs together and season with a pinch of salt and pepper.
5. Step 5: Pour the beaten eggs into the pan with the vegetables.
6. Step 6: Stir gently with a spatula until the eggs are fully cooked but still a bit creamy, approximately 5 minutes.
7. Step 7: Serve immediately.

Falafel Wrap

Calories: 764

Ingredients:

• Chickpeas 400g
• Onion 1 small
• Garlic 2 cloves
• Fresh parsley 2 tbsp
• Cumin 1 tsp
• Olive oil 2 tbsp
• Whole-wheat tortilla 1 large (50g)
• Lettuce 50g
• Cucumber 50g
• Tzatziki sauce optional
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: In a food processor, combine 400g of canned chickpeas, 1 small onion, 2 garlic cloves, 2 tbsp of fresh parsley, 1 tsp cumin, and a pinch of salt and pepper. Pulse until well mixed but still slightly chunky.
2. Step 2: Form the mixture into small balls or patties.
3. Step 3: Heat 2 tbsp of olive oil in a skillet over medium heat. Cook the falafel patties for about 3-4 minutes on each side until golden brown.
4. Step 4: Warm a whole-wheat tortilla in a pan.
5. Step 5: Place the cooked falafel patties in the center of the tortilla.
6. Step 6: Top with 50g of shredded lettuce, 50g of chopped cucumbers, and a dollop of tzatziki sauce (optional).
7. Step 7: Roll up the tortilla to form a wrap and serve.

Shrimp Scampi

Calories: 870

Ingredients:

• Linguine pasta 200g
• Shrimp 300g
• Garlic 4 cloves
• Butter 2 tbsp
• Olive oil 2 tbsp
• White wine 100ml
• Lemon juice juice of 1 lemon
• Fresh parsley 2 tbsp
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: In a large pot, bring 2 liters of water to a boil and add a pinch of salt. Cook 200g of linguine pasta according to package instructions until al dente. Drain and set aside.
2. Step 2: In a large skillet over medium heat, melt 2 tbsp of butter and 2 tbsp of olive oil.
3. Step 3: Add 4 minced garlic cloves and sauté until fragrant, about 1 minute.
4. Step 4: Add 300g of large shrimp (peeled and deveined) to the skillet.
5. Step 5: Cook the shrimp for 2-3 minutes on each side until pink and opaque.
6. Step 6: Pour in 100ml of white wine and the juice of 1 lemon. Simmer for 1-2 minutes to reduce slightly.
7. Step 7: Toss the cooked linguine with the shrimp mixture and 2 tbsp of fresh parsley. Season with salt and black pepper to taste.
8. Step 8: Serve hot, garnished with extra parsley if desired.

Pancakes with Maple Syrup and Fresh Berries

Calories: 600

Ingredients:

• all-purpose flour 1 cup
• sugar 2 tablespoons
• baking powder 1 teaspoon
• salt pinch
• milk 1 cup
• egg 1
• butter 2 tablespoons
• maple syrup 2 tablespoons
• fresh berries 100g

Cooking Steps:

1. Step 1: In a bowl, mix 1 cup of all-purpose flour, 2 tablespoons of sugar, 1 teaspoon of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk together 1 cup of milk, 1 egg, and 2 tablespoons of 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 pan over medium heat and pour 1/4 cup of the batter for each pancake. Cook until bubbles form on the surface, then flip and cook until golden brown.
5. Step 5: Serve with 2 tablespoons of maple syrup and 100g of fresh berries (e.g., strawberries, blueberries, raspberries).

Caesar Salad with Grilled Shrimp

Calories: 700

Ingredients:

• mayonnaise 1/4 cup
• garlic 1 clove
• Dijon mustard 1 teaspoon
• lemon juice 1 tablespoon
• Parmesan cheese 4 tablespoons
• shrimp 200g
• romaine lettuce 4 cups
• croutons 1/4 cup

Cooking Steps:

1. Step 1: Prepare the Caesar dressing: In a bowl, whisk together 1/4 cup of mayonnaise, 1 clove of minced garlic, 1 teaspoon of Dijon mustard, 1 tablespoon of lemon juice, and 2 tablespoons of grated Parmesan cheese.
2. Step 2: Heat a grill pan over medium-high heat. Season 200g of shrimp with salt and pepper. Grill for 2-3 minutes on each side until opaque and cooked through.
3. Step 3: In a large bowl, toss 4 cups of chopped romaine lettuce with the dressing.
4. Step 4: Top the salad with the grilled shrimp, 1/4 cup of croutons, and additional 2 tablespoons of grated Parmesan cheese.

Chicken Souvlaki

Calories: 900

Ingredients:

• olive oil 2 tablespoons
• lemon juice 2 tablespoons
• garlic 2 cloves
• oregano 1 teaspoon
• chicken breast 250g
• tzatziki sauce 100g
• cherry tomatoes 1 cup
• cucumber 1/2
• red onion 1/4
• feta cheese 1/4 cup
• olives 2 tablespoons

Cooking Steps:

1. Step 1: In a bowl, mix 2 tablespoons of olive oil, 2 tablespoons of lemon juice, 2 cloves of minced garlic, 1 teaspoon of oregano, and salt and pepper to taste.
2. Step 2: Cut 250g of chicken breast into bite-sized pieces and marinate in the mixture for at least 15 minutes.
3. Step 3: Preheat a grill pan over medium-high heat. Thread the chicken pieces onto skewers.
4. Step 4: Grill the chicken skewers for 4-5 minutes on each side until fully cooked.
5. Step 5: Serve with a side of 100g of tzatziki sauce and a Greek salad (1 cup of cherry tomatoes, 1/2 cucumber, 1/4 red onion, 1/4 cup of feta cheese, and 2 tablespoons of olives).