Kickstart Your Culinary Journey: A Balanced Gourmet Week Meal Plan for 18-Year-Olds with Beginner Cooking Skills!

Avocado Toast with Scrambled Eggs

Calories: 800

Ingredients:

• Whole-grain bread 2 slices
• Avocado 1 medium
• Eggs 2 large
• Butter 10g
• Salt Pinch
• Black pepper Pinch

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread until golden brown.
2. Step 2: Mash one ripe avocado in a small bowl and spread it evenly on the toasted bread.
3. Step 3: Crack two eggs into a bowl, add a pinch of salt and pepper, and whisk until well combined.
4. Step 4: Heat a non-stick pan over medium heat, add a small knob of butter, and pour in the eggs.
5. Step 5: Stir the eggs slowly to form soft curds until fully cooked, about 3 minutes.
6. Step 6: Top the avocado toast with scrambled eggs.

Grilled Chicken Salad

Calories: 1000

Ingredients:

• Chicken breast 200g
• Mixed greens 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Salt Pinch
• Black pepper Pinch

Cooking Steps:

1. Step 1: Season one chicken breast with salt and pepper on both sides.
2. Step 2: Grill the chicken on medium heat for 5-7 minutes per side until cooked through.
3. Step 3: While the chicken is grilling, prepare the salad: mix 100g of mixed greens with cherry tomatoes and cucumber slices.
4. Step 4: Once the chicken is cooked, let it rest for a few minutes, then slice it.
5. Step 5: Add the sliced chicken to the salad and serve with a light vinaigrette if desired.

Spaghetti with Marinara Sauce

Calories: 1200

Ingredients:

• Spaghetti 100g
• Marinara sauce 200ml
• Parmesan cheese 30g

Cooking Steps:

1. Step 1: Cook 100g of spaghetti according to package instructions, then drain.
2. Step 2: In a saucepan, heat 200ml of marinara sauce over medium heat.
3. Step 3: Add cooked spaghetti to the sauce and stir to combine.
4. Step 4: Serve with grated Parmesan cheese if desired.

Yogurt Parfait

Calories: 723

Ingredients:

• Natural yogurt 200g
• Granola 50g
• Mixed berries 50g

Cooking Steps:

1. Step 1: In a small bowl, mix 200g of natural yogurt with honey for taste.
2. Step 2: Add a layer of 50g granola over the yogurt.
3. Step 3: Top with 50g of mixed berries for freshness.

Turkey and Cheese Sandwich

Calories: 868

Ingredients:

• Whole grain bread 2 slices
• Turkey breast slices 100g
• Cheddar cheese 30g
• Lettuce 2 leaves
• Tomato 2 slices
• Mayonnaise 10g

Cooking Steps:

1. Step 1: Spread mayonnaise over two slices of whole grain bread.
2. Step 2: Place 100g of turkey breast slices on one slice of bread.
3. Step 3: Add a slice of cheddar cheese (30g) on top of the turkey.
4. Step 4: Top with lettuce and sliced tomatoes.
5. Step 5: Cap the sandwich with the other slice of bread and cut into halves.

Beef Stir-fry with Vegetables

Calories: 1260

Ingredients:

• Beef strips 200g
• Bell peppers 100g
• Broccoli 100g
• Soy sauce 30ml
• Olive oil 15ml

Cooking Steps:

1. Step 1: Heat a tablespoon of olive oil in a large pan.
2. Step 2: Add 200g of sliced beef strips and sauté until browned.
3. Step 3: Add chopped bell peppers (100g) and broccoli (100g) to the pan.
4. Step 4: Stir in soy sauce for flavor.
5. Step 5: Cook until vegetables are tender but crisp, approximately 5 minutes.

Peanut Butter and Banana Smoothie

Calories: 723

Ingredients:

• Banana 1 medium (120g)
• Peanut Butter 2 tablespoons (32g)
• Milk 1 cup (240ml)
• Ice Cubes Optional (30g)

Cooking Steps:

1. Step 1: Peel and slice 1 banana.
2. Step 2: Add 2 tablespoons of peanut butter to the blender.
3. Step 3: Pour 1 cup of milk into the blender.
4. Step 4: Add a handful of ice cubes.
5. Step 5: Blend until smooth.
6. Step 6: Pour into a glass and enjoy.

Chicken Caesar Wrap

Calories: 1012

Ingredients:

• Chicken Breast 150g
• Tortilla Wrap 1 large (60g)
• Caesar Dressing 1/4 cup (60g)
• Parmesan Cheese 1/4 cup (30g)
• Lettuce 1 cup (50g)
• Black Pepper To taste

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until cooked through, then slice.
2. Step 2: Warm up a tortilla wrap in a pan for 20 seconds.
3. Step 3: Place the grilled chicken slices on the wrap.
4. Step 4: Add 1/4 cup of Caesar dressing and 1/4 cup of grated Parmesan cheese.
5. Step 5: Toss in some lettuce and sprinkle with black pepper.
6. Step 6: Roll the wrap tightly and slice it in half.

Baked Salmon with Rice

Calories: 1157

Ingredients:

• Salmon Fillet 200g
• White Rice 150g
• Olive Oil 1 tablespoon (15ml)
• Salt To taste
• Black Pepper To taste
• Parsley A few sprigs, chopped

Cooking Steps:

1. Step 1: Preheat the oven to 220°C (430°F).
2. Step 2: Place a 200g salmon fillet on a baking sheet.
3. Step 3: Season the salmon with salt, pepper, and a dash of olive oil.
4. Step 4: Bake in the oven for 12-15 minutes until fully cooked.
5. Step 5: While the salmon is baking, cook 150g of white rice as per package instructions.
6. Step 6: Serve the salmon on top of the rice garnished with fresh parsley.

Egg and Cheese Muffin

Calories: 723

Ingredients:

• Eggs 4 large
• Cheddar Cheese 50g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C) and lightly grease a muffin tin.
2. Step 2: In a bowl, whisk together 4 large eggs, salt, and pepper.
3. Step 3: Divide shredded cheddar cheese evenly across the muffin cups.
4. Step 4: Pour the egg mixture into each cup over the cheese.
5. Step 5: Bake for 10 minutes or until eggs are set and have a slightly golden top.
6. Step 6: Let cool slightly before serving.

Quinoa and Black Bean Salad

Calories: 867

Ingredients:

• Quinoa 100g
• Black Beans 80g (drained and rinsed)
• Tomatoes 50g (diced)
• Cilantro 10g (chopped)
• Olive oil 1 tablespoon
• Lime juice 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse and cook 100g of quinoa in boiling water for 10 minutes. Let it cool.
2. Step 2: In a large bowl, combine drained black beans, diced tomatoes, chopped cilantro, and the cooked quinoa.
3. Step 3: Add olive oil, lime juice, salt, and pepper to taste. Toss everything together.
4. Step 4: Chill in the refrigerator for a few minutes before serving.

Chicken Alfredo Pasta

Calories: 1302

Ingredients:

• Fettuccine Pasta 200g
• Chicken Breast 150g (cubed)
• Parmesan Cheese 50g
• Heavy Cream 100ml
• Garlic Powder 1 teaspoon
• Salt to taste
• Pepper to taste
• Parsley to garnish

Cooking Steps:

1. Step 1: Boil water in a pot and cook 200g of fettuccine pasta as per package instructions, then drain.
2. Step 2: In a pan, cook 150g of chicken breast pieces until they are golden brown and cooked through.
3. Step 3: Add cream, Parmesan cheese, garlic powder, salt, and pepper to the pan with chicken and simmer until the sauce thickens.
4. Step 4: Combine the cooked pasta with the sauce and chicken, stirring until evenly coated.
5. Step 5: Serve hot with a sprinkle of parsley.

Berry Smoothie Bowl

Calories: 723

Ingredients:

• Mixed berries 150g
• Almond milk 200ml
• Greek yogurt 50g
• Honey 1 tablespoon
• Banana slices Optional for topping
• Granola Optional for topping

Cooking Steps:

1. Step 1: In a blender, add 150g of mixed berries, preferably frozen for a thicker consistency.
2. Step 2: Add 200ml of almond milk, adjusting based on desired thickness.
3. Step 3: Include 50g of Greek yogurt.
4. Step 4: Add one tablespoon of honey for sweetness.
5. Step 5: Blend until smooth.
6. Step 6: Pour into a bowl and top with your choice of sliced banana and granola if available.

Ham and Swiss Sandwich

Calories: 869

Ingredients:

• Whole-grain sandwich roll 1 piece
• Ham 100g
• Swiss cheese 50g
• Lettuce 1 leaf
• Tomato 2 slices
• Mustard 1 teaspoon

Cooking Steps:

1. Step 1: Slice a whole-grain sandwich roll in half.
2. Step 2: Layer 100g of sliced ham on one half.
3. Step 3: Add 50g of Swiss cheese on top of the ham.
4. Step 4: Add fresh lettuce, tomato slices, and any other preferred vegetables.
5. Step 5: Spread a thin layer of mustard on the other half of the roll for added flavor.
6. Step 6: Combine the two halves and serve.

Homemade Pizza

Calories: 1300

Ingredients:

• Pizza dough Prepared from store
• Pizza sauce 100g
• Mozzarella cheese 150g
• Pepperoni 100g
• Mushrooms 50g

Cooking Steps:

1. Step 1: Preheat the oven to 220°C (428°F).
2. Step 2: Roll out a prepared pizza dough to your preferred thickness.
3. Step 3: Spread 100g of pizza sauce over the base.
4. Step 4: Sprinkle 150g of mozzarella cheese evenly on top.
5. Step 5: Add your choice of 100g sliced pepperoni and mushrooms.
6. Step 6: Bake in preheated oven for 10 minutes, or until cheese is melted and crust is golden.
7. Step 7: Allow to cool slightly before slicing and serving.

Oatmeal with Fruit and Nuts

Calories: 750

Ingredients:

• Oats 80g
• Chopped mixed nuts 50g
• Mixed fruits (bananas and berries) 100g
• Water 1 cup

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of water to a boil.
2. Step 2: Add 80g of oats to the boiling water.
3. Step 3: Reduce the heat and let it simmer for 5 minutes until creamy.
4. Step 4: Add 50g of chopped mixed nuts and 100g of mixed fruits like bananas and berries.
5. Step 5: Stir well and serve in a bowl.

Cobb Salad

Calories: 950

Ingredients:

• Romaine lettuce 200g
• Cooked chicken breast 50g
• Cooked bacon 50g
• Hard-boiled egg 1
• Cherry tomatoes 50g
• Avocado 50g
• Blue cheese crumbles 50g
• Salad dressing 2 tbsp

Cooking Steps:

1. Step 1: Start with 200g of chopped romaine lettuce as the bed of the salad.
2. Step 2: Add 50g of cooked chicken breast, diced.
3. Step 3: Add 50g of cooked bacon, crumbled.
4. Step 4: Add 1 hard-boiled egg, chopped.
5. Step 5: Add 50g of cherry tomatoes, halved and 50g of avocado, diced.
6. Step 6: Top with 50g of blue cheese crumbles.
7. Step 7: Drizzle with your favorite salad dressing and toss gently to combine.

Grilled Pork Chops with Mashed Potatoes

Calories: 1195

Ingredients:

• Pork chops 200g
• Salt and pepper to taste
• Potatoes 250g
• Butter 50g
• Milk 30ml

Cooking Steps:

1. Step 1: Season 200g of pork chops with salt and pepper.
2. Step 2: Preheat the grill to medium-high heat and grill chops for 5 minutes on each side.
3. Step 3: Boil 250g of potatoes in salted water for about 10 minutes till they are soft.
4. Step 4: Drain the potatoes once they're soft and mash them smoothly with 50g of butter and a dash of milk.
5. Step 5: Serve the grilled pork chops alongside the mashed potatoes.

Spinach and Cheese Omelette

Calories: 723

Ingredients:

• Eggs 3 large
• Spinach 50g
• Cheddar cheese 50g
• Butter 10g
• Salt to taste

Cooking Steps:

1. Step 1: Crack the eggs into a bowl, add a pinch of salt, and beat well.
2. Step 2: Heat a non-stick pan over medium heat and add a small amount of butter.
3. Step 3: Pour the beaten eggs into the pan and let it cook for 2-3 minutes.
4. Step 4: Sprinkle spinach leaves and cheese over one half of the omelette.
5. Step 5: Fold the omelette and cook for another 2 minutes until the cheese melts.
6. Step 6: Serve immediately with a side of toast, if desired.

Vegetable Soup with Bread

Calories: 867

Ingredients:

• Onion 50g
• Carrots 50g
• Celery 50g
• Olive oil 10ml
• Vegetable broth 200ml
• Whole grain bread 100g
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Chop onion, carrots, and celery.
2. Step 2: In a pot, heat olive oil over medium heat and add the chopped vegetables. Cook for 5 minutes.
3. Step 3: Add vegetable broth and let it simmer for 10 minutes.
4. Step 4: Season the soup with salt and pepper as desired.
5. Step 5: Serve hot with sliced whole grain bread.

Roast Chicken with Vegetables

Calories: 1304

Ingredients:

• Chicken breast 200g
• Potatoes 150g
• Carrots 50g
• Olive oil 15ml
• Herbs to taste
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (390°F).
2. Step 2: Season chicken breast with salt, pepper, and herbs of your choice.
3. Step 3: Place the chicken in a baking dish.
4. Step 4: Cut potatoes and carrots into chunks and spread around the chicken.
5. Step 5: Drizzle olive oil over chicken and vegetables.
6. Step 6: Bake for 20-25 minutes or until the chicken is cooked through and vegetables are tender.
7. Step 7: Let it cool for a few minutes before serving.