Wholesome Week: A Beginner's Guide to Delicious & Balanced Meals for Healthy Weight Loss at 56

Greek Yogurt with Honey and Berries

Calories: 220

Ingredients:

• Greek Yogurt 200g
• Honey 1 tablespoon
• Mixed Berries 50g

Cooking Steps:

1. Step 1: Spoon 200g of Greek yogurt into a bowl.
2. Step 2: Drizzle 1 tablespoon of honey over the yogurt.
3. Step 3: Add 50g of mixed berries on top.
4. Step 4: Mix gently and serve immediately.

Grilled Cheese Sandwich

Calories: 300

Ingredients:

• Bread 2 slices
• Butter 1 tablespoon
• Cheese 2 slices

Cooking Steps:

1. Step 1: Butter one side of each of two slices of bread.
2. Step 2: Place a slice of cheese between the unbuttered sides of the bread.
3. Step 3: Heat a skillet over medium heat and place the sandwich in the skillet, butter side down.
4. Step 4: Cook until the bread is golden brown and the cheese is melted, about 3-4 minutes on each side.
5. Step 5: Serve hot.

Baked Lemon Herb Chicken with Steamed Broccoli

Calories: 340

Ingredients:

• Chicken Breast 150g
• Olive Oil 1 tablespoon
• Lemon Juice half a lemon
• Dried Oregano 1 teaspoon
• Salt to taste
• Pepper to taste
• Broccoli 200g

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Place a 150g chicken breast on a baking sheet.
3. Step 3: Drizzle 1 tablespoon of olive oil over the chicken and season with lemon juice from half a lemon, 1 teaspoon of dried oregano, and salt and pepper to taste.
4. Step 4: Bake for 25 minutes until the chicken is cooked through.
5. Step 5: While the chicken is baking, steam 200g of broccoli until tender, about 5-7 minutes.
6. Step 6: Serve the chicken breast with the steamed broccoli on the side.

Scrambled Eggs with Spinach

Calories: 220

Ingredients:

• Eggs 2 large
• Olive oil 1 teaspoon
• Fresh spinach handful
• Salt pinch
• Pepper pinch

Cooking Steps:

1. Step 1: Crack 2 large eggs into a bowl and whisk them well.
2. Step 2: Heat a non-stick skillet over medium heat and add a teaspoon of olive oil.
3. Step 3: Add a handful of fresh spinach to the skillet and cook until wilted.
4. Step 4: Pour the beaten eggs into the skillet with the spinach.
5. Step 5: Stir continuously until the eggs are fully cooked and scrambled.
6. Step 6: Season with a pinch of salt and pepper to taste.

Turkey and Cheese Wrap

Calories: 310

Ingredients:

• Whole wheat tortilla 1 large
• Turkey breast slices 3-4 slices
• Cheese 1 slice
• Shredded lettuce handful
• Mayo or mustard (optional) 1 tablespoon

Cooking Steps:

1. Step 1: Lay a whole wheat tortilla flat on a plate.
2. Step 2: Spread a thin layer of mayo (or mustard if preferred) over the tortilla.
3. Step 3: Place 3-4 slices of turkey breast on the tortilla.
4. Step 4: Add 1 slice of cheese on top of the turkey.
5. Step 5: Add a handful of shredded lettuce.
6. Step 6: Roll the tortilla tightly into a wrap and cut in half before serving.

Beef Tacos

Calories: 350

Ingredients:

• Ground beef 100g
• Olive oil 1 teaspoon
• Taco seasoning 1 tablespoon
• Corn tortillas 2 small
• Shredded lettuce handful
• Diced tomatoes 1 small tomato
• Shredded cheese 20g
• Lime 1 wedge
• Chopped cilantro (optional) pinch

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium-high heat and add a teaspoon of olive oil.
2. Step 2: Add 100g of ground beef and cook until browned.
3. Step 3: Add taco seasoning and mix well until the beef is well coated.
4. Step 4: Warm up 2 corn tortillas in a separate pan or microwave.
5. Step 5: Place the cooked beef on the warmed tortillas.
6. Step 6: Top with shredded lettuce, diced tomatoes, and shredded cheese.
7. Step 7: Garnish with a squeeze of lime and a sprinkle of chopped cilantro, if desired.

Banana Peanut Butter Toast

Calories: 250

Ingredients:

• Whole grain bread 2 slices
• Peanut butter 2 tablespoons
• Banana 1 medium
• Honey 1 teaspoon (optional)

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread until golden brown.
2. Step 2: Spread 2 tablespoons of peanut butter evenly over the toasted bread.
3. Step 3: Slice one medium banana and place the slices on top of the peanut butter.
4. Step 4: Drizzle a small amount of honey on top if desired.

Ham and Cheese Quesadilla

Calories: 300

Ingredients:

• Whole wheat tortilla 1 large
• Shredded cheese 1/2 cup
• Sliced ham 2 ounces
• none none

Cooking Steps:

1. Step 1: Preheat a non-stick skillet over medium heat.
2. Step 2: Place one whole wheat tortilla in the skillet.
3. Step 3: Add 1/2 cup shredded cheese and 2 ounces of sliced ham on one half of the tortilla.
4. Step 4: Fold the tortilla in half and cook for about 2-3 minutes on each side until the cheese is melted and the tortilla is golden brown.
5. Step 5: Remove from the skillet and let it cool for a minute. Cut into wedges and serve.

Pork Chops with Green Beans

Calories: 330

Ingredients:

• Pork chops 2 (about 8 ounces)
• Salt to taste
• Black pepper to taste
• Olive oil 1 tablespoon
• Green beans 2 cups

Cooking Steps:

1. Step 1: Season 2 pork chops with salt and pepper on both sides.
2. Step 2: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
3. Step 3: Add the pork chops and cook for 4-5 minutes on each side, until they are browned and cooked through.
4. Step 4: Remove the pork chops from the skillet and set them aside to rest.
5. Step 5: In the same skillet, add 2 cups of trimmed green beans and sauté for 4-5 minutes until tender.
6. Step 6: Serve the pork chops with green beans on the side.

Oatmeal with Almonds and Blueberries

Calories: 220

Ingredients:

• Oats 40g
• Almonds 15g
• Blueberries 30g

Cooking Steps:

1. Step 1: In a medium saucepan, bring 1 cup of water to a boil.
2. Step 2: Add 40g of oats and reduce heat to a simmer. Cook for 5-7 minutes, stirring occasionally.
3. Step 3: Remove from heat and stir in 15g of chopped almonds and 30g of fresh blueberries.
4. Step 4: Serve immediately.

Chicken Caesar Wrap

Calories: 310

Ingredients:

• Chicken breast 120g
• Gluten-free wrap 1 piece
• Caesar dressing 30g
• Parmesan cheese 20g
• Romaine lettuce 50g

Cooking Steps:

1. Step 1: Grill 120g of chicken breast on medium heat for 8-10 minutes, turning halfway through. Set aside to cool.
2. Step 2: Warm a gluten-free wrap in the microwave for 15-20 seconds.
3. Step 3: Slice the grilled chicken into strips and place on the wrap.
4. Step 4: Add 30g of Caesar dressing, 20g of grated Parmesan cheese, and 50g of chopped romaine lettuce.
5. Step 5: Fold the sides of the wrap and roll it up tightly.

Herb-Crusted Salmon with Asparagus

Calories: 360

Ingredients:

• Salmon fillet 150g
• Asparagus 100g
• Olive oil 1 tbsp
• Dried herbs 1 tsp
• Salt pinch
• Pepper pinch

Cooking Steps:

1. Step 1: Preheat oven to 400°F (200°C).
2. Step 2: In a small bowl, combine 1 tbsp of olive oil, 1 tsp of dried herbs (such as thyme, rosemary, and parsley), and a pinch of salt and pepper.
3. Step 3: Rub the herb mixture onto a 150g salmon fillet.
4. Step 4: Place the salmon and 100g of asparagus spears on a baking sheet lined with parchment paper.
5. Step 5: Bake in the preheated oven for 15 minutes or until the salmon flakes easily with a fork.
6. Step 6: Serve immediately.

Smoothie with Banana and Almond Milk

Calories: 220

Ingredients:

• Banana 100g
• Almond Milk 150ml
• Honey (optional) 1 tsp, if desired

Cooking Steps:

1. Step 1: Peel the banana and cut it into chunks.
2. Step 2: Place the banana chunks, almond milk, and optional honey into a blender.
3. Step 3: Blend until smooth and creamy.
4. Step 4: Pour the smoothie into a glass and enjoy.

BLT Sandwich

Calories: 290

Ingredients:

• Bacon 3 slices
• Bread 2 slices
• Lettuce 2 slices
• Tomato 2 slices
• Mayonnaise 1 tbsp

Cooking Steps:

1. Step 1: Cook the bacon in a pan until crispy, then drain on paper towels.
2. Step 2: Toast the bread slices.
3. Step 3: Spread mayonnaise on one side of each bread slice.
4. Step 4: Layer the bacon, lettuce, and tomato slices between the bread slices with mayonnaise.
5. Step 5: Cut the sandwich in half and serve.

Spaghetti with Meatballs

Calories: 370

Ingredients:

• Spaghetti 150g
• Ground beef 100g
• Breadcrumbs 2 tbsp
• Egg 1
• Salt 1 tsp
• Pepper 1 tsp
• Olive oil 1 tbsp
• Marinara sauce 100ml

Cooking Steps:

1. Step 1: Cook the spaghetti according to the package instructions and drain.
2. Step 2: While the spaghetti cooks, combine the ground beef, breadcrumbs, egg, salt, and pepper in a bowl.
3. Step 3: Form the mixture into small meatballs.
4. Step 4: Heat olive oil in a pan over medium heat and cook the meatballs until browned and cooked through.
5. Step 5: Add marinara sauce to the pan and simmer with meatballs for an additional 5-10 minutes.
6. Step 6: Serve the meatballs and sauce over the cooked spaghetti.

Egg Muffins with Cheese and Ham

Calories: 220

Ingredients:

• Large Eggs 3
• Ham 50g
• Cheddar Cheese 50g
• Salt Pinch
• Pepper Pinch
• Cooking Spray As needed

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: In a bowl, whisk together 3 large eggs with a pinch of salt and pepper.
3. Step 3: Chop 50g of ham into small pieces and grate 50g of cheese.
4. Step 4: Grease a muffin tin with cooking spray.
5. Step 5: Evenly distribute the ham and cheese into each muffin cup.
6. Step 6: Pour the egg mixture into the muffin cups, filling each about 2/3 full.
7. Step 7: Bake in the preheated oven for about 15 minutes or until the eggs are set.
8. Step 8: Let cool for a few minutes before removing from the muffin tin.

Grilled Turkey and Avocado Sandwich

Calories: 300

Ingredients:

• Whole Wheat Bread 2 slices
• Turkey Slices 100g
• Avocado 1/2
• Tomato 1 slice
• Mayonnaise 1 tbsp
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Preheat a grill pan or skillet over medium heat.
2. Step 2: Spread 1 tablespoon of mayonnaise on one side of each of the 2 slices of bread.
3. Step 3: Layer 100g of turkey slices, 1/2 sliced avocado, and a slice of tomato between the two slices of bread.
4. Step 4: Place the sandwich on the grill pan and press down gently with a spatula.
5. Step 5: Grill for about 3-4 minutes on each side or until the bread is crispy and the cheese is melted.
6. Step 6: Remove from the pan, slice in half, and serve.

Shrimp Scampi

Calories: 350

Ingredients:

• Shrimp 200g
• Olive Oil 2 tbsp
• Garlic 2 cloves
• Chicken Broth 100ml
• Lemon 1
• Parsley 2 tbsp
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: In a large skillet, heat 2 tbsp of olive oil over medium heat.
2. Step 2: Add 200g of cleaned shrimp and cook for about 2-3 minutes on each side until pink and opaque.
3. Step 3: Remove shrimp from the skillet and set aside.
4. Step 4: In the same skillet, add 2 cloves of minced garlic and cook until fragrant, about 1 minute.
5. Step 5: Add 100ml of chicken broth and the juice of 1 lemon to the skillet, scraping up any browned bits from the bottom of the pan.
6. Step 6: Return the shrimp to the skillet and cook for another 2 minutes.
7. Step 7: Sprinkle with chopped parsley before serving.

Pancakes with Maple Syrup

Calories: 220

Ingredients:

• All-purpose flour 100g
• Sugar 1 tablespoon
• Baking powder 1 teaspoon
• Salt A pinch
• Egg 1
• Milk 100ml
• Butter 1 tablespoon
• Maple Syrup 2 tablespoons

Cooking Steps:

1. Step 1: In a bowl, whisk together 100g of all-purpose flour, 1 tablespoon sugar, 1 teaspoon baking powder, and a pinch of salt.
2. Step 2: In another bowl, beat 1 egg and then add 100ml milk and 1 tablespoon melted butter. Mix well.
3. Step 3: Combine the wet and dry ingredients and stir until smooth.
4. Step 4: Heat a non-stick pan over medium heat and lightly grease it with butter.
5. Step 5: Pour 1/4 cup of the batter into the pan and cook until bubbles form on the surface. Flip and cook until golden brown.
6. Step 6: Serve with 2 tablespoons of maple syrup.

Chicken Salad Wrap

Calories: 264

Ingredients:

• Chicken breast 100g
• Lettuce 50g
• Tomatoes 50g
• Mayonnaise 1 tablespoon
• Whole wheat tortilla 1

Cooking Steps:

1. Step 1: Season 100g of chicken breast with salt and pepper, then cook it in a pan over medium heat until fully cooked. Let it cool and chop into small pieces.
2. Step 2: In a bowl, combine the chopped chicken, 50g of shredded lettuce, 50g of diced tomatoes, and 1 tablespoon of mayo.
3. Step 3: Lay out a whole wheat tortilla and place the chicken mixture in the center.
4. Step 4: Roll the tortilla tightly, then slice it in half.

Chicken Alfredo Pasta

Calories: 352

Ingredients:

• Pasta 100g
• Chicken breast 100g
• Butter 1 tablespoon
• Garlic clove 1
• Heavy cream 100ml
• Parmesan cheese 30g

Cooking Steps:

1. Step 1: Cook 100g of pasta according to package instructions. Drain and set aside.
2. Step 2: Season 100g of chicken breast with salt and pepper and cook in a pan until fully cooked. Slice into pieces.
3. Step 3: In the same pan, melt 1 tablespoon of butter, add 1 minced garlic clove, and cook until fragrant.
4. Step 4: Add 100ml heavy cream and bring to a simmer.
5. Step 5: Stir in 30g of grated Parmesan cheese until melted and smooth.
6. Step 6: Add the cooked pasta and chicken back to the pan and toss to coat in the Alfredo sauce.