Savor the Flavors: Your Ultimate 7-Day Meal Plan for the Budding Chef to Hit Caloric Goals!

Scrambled Eggs with Spinach

Calories: 723

Ingredients:

• Eggs 4 large
• Spinach 100g
• Butter 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a bowl, whisk the eggs with salt and pepper.
2. Step 2: Heat a non-stick pan over medium heat and add butter.
3. Step 3: Add the spinach to the pan and cook until wilted, about 1-2 minutes.
4. Step 4: Pour in the eggs and cook gently, stirring constantly, until scrambled to your desired consistency, about 3-4 minutes.
5. Step 5: Serve hot and enjoy.

Turkey and Avocado Sandwich

Calories: 952

Ingredients:

• Whole Grain Bread 2 slices
• Roasted Turkey Breast 150g
• Avocado 50g
• Tomato 50g
• Lettuce 30g
• Mayonnaise 1 tablespoon

Cooking Steps:

1. Step 1: Toast the whole grain bread slices.
2. Step 2: Spread mayonnaise on one slice of the bread.
3. Step 3: Layer turkey slices, avocado slices, tomato slices, and lettuce leaves on the bread.
4. Step 4: Top with the other slice of toast.
5. Step 5: Serve immediately and enjoy.

Grilled Chicken with Steamed Vegetables

Calories: 1217

Ingredients:

• Boneless Chicken Breast 200g
• Broccoli 100g
• Carrots 100g
• Olive Oil 2 tablespoons
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Season the chicken breasts with olive oil, salt, and pepper.
2. Step 2: Grill the chicken over medium-high heat until fully cooked, about 6-7 minutes per side.
3. Step 3: While the chicken is cooking, steam the broccoli and carrots until tender, about 5-7 minutes.
4. Step 4: Serve the grilled chicken with the steamed vegetables on the side.
5. Step 5: Drizzle any remaining olive oil over the vegetables and enjoy.

Greek Yogurt with Berries

Calories: 725

Ingredients:

• Greek yogurt 200g
• Mixed berries (strawberries, blueberries, raspberries) 50g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: In a medium bowl, add 200g of Greek yogurt.
2. Step 2: Top with 50g of mixed berries such as strawberries, blueberries, and raspberries.
3. Step 3: Drizzle with 1 tablespoon of honey for added sweetness, if desired.

Chicken Caesar Salad

Calories: 868

Ingredients:

• Chicken breast 150g
• Romaine lettuce 100g
• Caesar dressing 50g
• Croutons 30g
• Grated Parmesan cheese 20g

Cooking Steps:

1. Step 1: Grill 150g of chicken breast seasoned with salt and pepper until cooked through, about 10 minutes. Slice it into strips.
2. Step 2: In a large bowl, toss together 100g of romaine lettuce, 50g of Caesar dressing, 30g of croutons, and 20g of grated Parmesan cheese.
3. Step 3: Top the salad with the grilled chicken strips and serve.

Beef Stir-Fry with Bell Peppers

Calories: 1300

Ingredients:

• Beef sirloin 200g
• Bell peppers 150g
• Vegetable oil 1 tablespoon
• Soy sauce 1 tablespoon
• Hoisin sauce 1 tablespoon
• Cornstarch 1 teaspoon
• Cooked rice 50g

Cooking Steps:

1. Step 1: Cut 200g of beef sirloin into thin strips.
2. Step 2: In a large pan or wok, heat 1 tablespoon of vegetable oil over medium-high heat.
3. Step 3: Add the beef to the pan and cook until browned, about 3-5 minutes.
4. Step 4: Add 150g of sliced bell peppers (assorted colors) and stir-fry for another 5-7 minutes, until they are tender.
5. Step 5: In a small bowl, mix 1 tablespoon of soy sauce, 1 tablespoon of hoisin sauce, and 1 teaspoon of cornstarch. Pour this mixture into the pan and cook until the sauce thickens, about 1-2 minutes.
6. Step 6: Serve the stir-fry with 50g of cooked rice.

Smoothie with Banana, Spinach, and Greek Yogurt

Calories: 724

Ingredients:

• Banana 150g
• Spinach 50g
• Greek Yogurt 100g

Cooking Steps:

1. Step 1: Peel the banana and chop it into small pieces.
2. Step 2: Measure 100g of Greek Yogurt.
3. Step 3: Place the banana pieces, Greek yogurt, and 50g of spinach in a blender.
4. Step 4: Blend until smooth, adding a splash of water if needed for desired consistency.
5. Step 5: Pour the smoothie into a glass and serve immediately.

Tuna Salad

Calories: 867

Ingredients:

• Canned Tuna 150g
• Lettuce 100g
• Cherry Tomatoes 50g
• Cucumber 50g
• Olive Oil 2 tablespoons
• Lemon Juice 1 tablespoon

Cooking Steps:

1. Step 1: Drain 150g of canned tuna.
2. Step 2: Chop 100g of lettuce, 50g of cherry tomatoes, and 50g of cucumber.
3. Step 3: Combine the tuna, lettuce, cherry tomatoes, and cucumber in a bowl.
4. Step 4: Add 2 tablespoons of olive oil and 1 tablespoon of lemon juice.
5. Step 5: Toss the salad until all ingredients are well combined.
6. Step 6: Serve the salad immediately.

Spaghetti and Meatballs

Calories: 1300

Ingredients:

• Spaghetti 200g
• Ground Beef 200g
• Egg 1
• Breadcrumbs 50g
• Italian Seasoning 1 tablespoon
• Marinara Sauce 200g

Cooking Steps:

1. Step 1: Boil 200g of spaghetti according to package instructions.
2. Step 2: In a bowl, mix 200g of ground beef with 1 egg, 50g of breadcrumbs, and 1 tablespoon of Italian seasoning.
3. Step 3: Form the mixture into meatballs and cook in a pan over medium heat until browned all over.
4. Step 4: Add 200g of marinara sauce to the pan and simmer for 10 minutes.
5. Step 5: Drain the spaghetti and add to the pan with the meatballs and sauce.
6. Step 6: Toss everything together and serve immediately.

Oatmeal with Honey and Almonds

Calories: 723

Ingredients:

• Rolled oats 50g
• Honey 21g
• Almonds 14g

Cooking Steps:

1. Step 1: Boil 1 cup of water in a pot.
2. Step 2: Add 1/2 cup of rolled oats and cook for about 5 minutes, stirring occasionally.
3. Step 3: Remove from heat and let sit for 2 minutes.
4. Step 4: Mix in 1 tablespoon of honey and 2 tablespoons of sliced almonds.
5. Step 5: Serve warm and enjoy your breakfast.

Grilled Chicken Wrap

Calories: 1012

Ingredients:

• Chicken breast 150g
• Whole wheat tortilla 60g
• Lettuce 50g
• Tomato 30g
• Shredded cheese 25g

Cooking Steps:

1. Step 1: Preheat a grill pan over medium heat.
2. Step 2: Season 150g of chicken breast with salt and pepper.
3. Step 3: Grill the chicken for about 6 minutes on each side or until fully cooked.
4. Step 4: Warm a whole wheat tortilla in a separate pan.
5. Step 5: Slice the cooked chicken and place it on the tortilla.
6. Step 6: Add 50g of lettuce, 30g of sliced tomatoes, and 25g of shredded cheese.
7. Step 7: Roll the tortilla tightly and serve immediately.

Shrimp Tacos

Calories: 1157

Ingredients:

• Shrimp 200g
• Corn tortillas 60g
• Olive oil 15g
• Shredded cabbage 150g
• Avocado 75g
• Lime 1 unit

Cooking Steps:

1. Step 1: Season 200g of shrimp with salt, pepper, and your favorite taco seasoning.
2. Step 2: Heat 1 tablespoon of olive oil in a pan over medium-high heat.
3. Step 3: Cook the shrimp for about 2-3 minutes on each side until they are pink and opaque.
4. Step 4: Warm 3 small corn tortillas in a separate pan.
5. Step 5: Evenly distribute the shrimp among the tortillas.
6. Step 6: Add 50g of shredded cabbage and 25g of sliced avocado to each taco.
7. Step 7: Top with a squeeze of lime juice and serve.

Peanut Butter Banana Toast

Calories: 725

Ingredients:

• Whole Grain Bread 2 slices
• Peanut Butter 4 tbsp
• Banana 1 medium
• Honey 1 tsp (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 on each slice of toast.
3. Step 3: Slice a medium banana and layer the slices on top of the peanut butter.
4. Step 4: Drizzle a small amount of honey (optional) for added sweetness.

Turkey and Cheese Wrap

Calories: 868

Ingredients:

• Whole Wheat Tortilla 1 large
• Hummus 2 tbsp
• Deli Turkey 4 slices
• Cheddar Cheese 1 slice
• Mixed Greens 1 handful
• Tomato 1 small, sliced
• Avocado 1/2 sliced

Cooking Steps:

1. Step 1: Lay a whole wheat tortilla flat on a clean surface.
2. Step 2: Spread 2 tablespoons of hummus evenly over the tortilla.
3. Step 3: Layer 4 slices of deli turkey, 1 slice of cheddar cheese, and a handful of mixed greens.
4. Step 4: Add a few slices of tomato and avocado.
5. Step 5: Roll up the tortilla tightly and cut it in half.

Baked Salmon with Asparagus

Calories: 1105

Ingredients:

• Salmon Fillet 200g
• Asparagus Spears 200g
• Olive Oil 2 tbsp
• Lemon 1/2
• Salt to taste
• Black Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Place a salmon fillet on a lined baking sheet and season with salt, pepper, and a squeeze of lemon.
3. Step 3: Arrange asparagus spears beside the salmon on the baking sheet.
4. Step 4: Drizzle olive oil over the salmon and asparagus.
5. Step 5: Bake in the oven for 20-25 minutes, or until the salmon is cooked through and the asparagus is tender.
6. Step 6: Serve immediately.

Vegetable Omelette

Calories: 723

Ingredients:

• Eggs 3 large
• Bell pepper 50g
• Onion 30g
• Spinach 20g
• Cheddar cheese 30g
• Olive oil 5ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack 3 eggs into a bowl and whisk until the yolks and whites are fully mixed.
2. Step 2: Chop 1 bell pepper, 1/2 onion, and 1 cup of spinach.
3. Step 3: Heat a non-stick skillet over medium heat and add 1 tablespoon of oil or butter.
4. Step 4: Pour the egg mixture into the skillet.
5. Step 5: Evenly distribute the chopped vegetables (bell pepper, onions, and spinach) and 1/4 cup of shredded cheese over the egg mixture.
6. Step 6: Cook until the eggs are set but still slightly runny on top, about 5 minutes, then fold the omelette in half.
7. Step 7: Continue cooking for 1-2 minutes until the cheese melts and the omelette is completely cooked.

BBQ Chicken Salad

Calories: 935

Ingredients:

• Chicken breast 200g
• Lettuce 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Red onion 30g
• Cheddar cheese 30g
• BBQ sauce 20ml
• Olive oil 10ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Grill the chicken breast until it is fully cooked (about 6-7 minutes on each side).
2. Step 2: Chop the lettuce, cherry tomatoes, cucumber, and red onion.
3. Step 3: Let the chicken rest for a few minutes, then cut it into thin slices.
4. Step 4: Mix the chopped vegetables in a large salad bowl.
5. Step 5: Toss the sliced chicken with BBQ sauce.
6. Step 6: Add the chicken and cheddar cheese to the salad bowl.
7. Step 7: Drizzle with olive oil, salt, and pepper to taste, and toss again.

Pasta Primavera

Calories: 1235

Ingredients:

• Pasta 200g
• Bell pepper 50g
• Zucchini 50g
• Cherry tomatoes 50g
• Garlic 10g
• Olive oil 10ml
• Heavy cream 50ml
• Parmesan cheese 30g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook the pasta according to the package instructions.
2. Step 2: While the pasta is cooking, heat olive oil in a large skillet over medium heat.
3. Step 3: Add the chopped bell pepper, zucchini, cherry tomatoes, and garlic to the skillet. Cook until the vegetables are tender.
4. Step 4: In a separate bowl, whisk together the cream and Parmesan cheese.
5. Step 5: Drain the cooked pasta and add it to the skillet with the vegetables.
6. Step 6: Pour the cream and cheese mixture over the pasta and vegetables. Stir until everything is well combined and heated through.
7. Step 7: Season with salt and pepper to taste.

Cottage Cheese with Pineapple

Calories: 724

Ingredients:

• Cottage cheese 200g
• Pineapple 100g

Cooking Steps:

1. Step 1: Place 200g of cottage cheese in a bowl.
2. Step 2: Add 100g of fresh pineapple chunks.
3. Step 3: Mix well and serve immediately.

Quinoa Salad with Chickpeas and Veggies

Calories: 578

Ingredients:

• Quinoa 100g
• Chickpeas 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Bell pepper 50g
• Olive oil 2 tablespoons
• Lemon juice 2 tablespoons

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions.
2. Step 2: Rinse and drain 100g of canned chickpeas.
3. Step 3: Chop 50g each of cherry tomatoes, cucumber, and bell pepper.
4. Step 4: Combine all ingredients in a large mixing bowl.
5. Step 5: Add 2 tablespoons of olive oil and lemon juice, and mix well.

Stuffed Bell Peppers

Calories: 1214

Ingredients:

• Bell peppers 4
• Ground beef 200g
• Cooked rice 200g
• Shredded cheese 100g

Cooking Steps:

1. Step 1: Preheat oven to 375 degrees F (190 degrees C).
2. Step 2: Cut the tops off of 4 bell peppers, and remove seeds and membranes.
3. Step 3: In a bowl, mix 200g of cooked ground beef, 200g of cooked rice, and 100g of shredded cheese.
4. Step 4: Stuff the peppers with the mixture.
5. Step 5: Place the peppers in a baking dish and bake in preheated oven for 15 minutes.