Balanced Gourmet Week: Mastering Easy, Delicious Meals for a Healthier You in Just 7 Days!

Greek Yogurt with Mixed Berries and Honey

Calories: 578

Ingredients:

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

Cooking Steps:

1. Step 1: Place the Greek yogurt in a bowl.
2. Step 2: Top it with a mix of blueberries, raspberries, and strawberries.
3. Step 3: Drizzle honey over the berries and yogurt.
4. Step 4: Sprinkle with granola if you like some extra crunch.

Quinoa Salad with Vegetables and Feta

Calories: 740

Ingredients:

• Quinoa 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Bell pepper 50g
• Red onion 25g
• Feta cheese 25g
• Olive oil 1 tbsp
• Lemon juice 1 tbsp
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Cook the quinoa according to package instructions and let it cool.
2. Step 2: Chop the cherry tomatoes, cucumber, bell pepper, and red onion.
3. Step 3: In a large bowl, combine the cooked quinoa, chopped vegetables, and crumbled feta cheese.
4. Step 4: Drizzle with olive oil and lemon juice, and season with salt and pepper to taste. Toss everything together.

Grilled Lemon Herb Chicken with Asparagus

Calories: 994

Ingredients:

• Chicken breast 250g
• Lemon juice 2 tbsp
• Garlic 2 cloves
• Fresh herbs (parsley, thyme, rosemary) 1 tbsp
• Asparagus 100g
• Olive oil 1 tbsp
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Marinate the chicken breasts with lemon juice, minced garlic, chopped fresh herbs, salt, and pepper for at least 10 minutes.
2. Step 2: Heat a grill pan over medium heat and cook the marinated chicken breasts until fully cooked, about 5-7 minutes per side.
3. Step 3: While the chicken is cooking, trim the asparagus and toss with olive oil, salt, and pepper.
4. Step 4: Grill the asparagus until tender and lightly charred, about 5 minutes.
5. Step 5: Serve the grilled chicken with the asparagus on the side.

Smoothie with Spinach, Pineapple, and Greek Yogurt

Calories: 579

Ingredients:

• Spinach 150g
• Pineapple 200g
• Greek yogurt 100g
• Cold water or skim milk 200ml

Cooking Steps:

1. Step 1: In a blender, add 150g of spinach, 200g of pineapple chunks, and 100g of Greek yogurt.
2. Step 2: Add 200ml of cold water or skim milk.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and enjoy.

Caprese Sandwich with Pesto

Calories: 693

Ingredients:

• Fresh mozzarella cheese 150g
• Tomatoes 100g
• Pesto 2 tbsp
• Whole grain bread 2 slices
• Fresh basil leaves 5 leaves

Cooking Steps:

1. Step 1: Slice 150g of fresh mozzarella cheese and 100g of tomatoes.
2. Step 2: Spread 2 tbsp of pesto on two slices of whole grain bread.
3. Step 3: Layer the mozzarella cheese and tomato slices on one slice of bread.
4. Step 4: Top with fresh basil leaves and the second slice of bread.
5. Step 5: Grill the sandwich in a skillet over medium heat for 3-4 minutes on each side, or until the bread is golden and the cheese has melted.

Shrimp Stir-Fry with Vegetables and Brown Rice

Calories: 1040

Ingredients:

• Shrimp 200g
• Mixed vegetables 150g
• Brown rice 150g
• Olive oil 2 tbsp
• Low-sodium soy sauce 2 tbsp

Cooking Steps:

1. Step 1: In a large skillet or wok, heat 2 tbsp of olive oil over medium-high heat.
2. Step 2: Add 200g of shrimp and cook for 2-3 minutes until pink and opaque. Remove from skillet and set aside.
3. Step 3: In the same skillet, add 150g of mixed vegetables (such as bell peppers, broccoli, and carrots) and stir-fry for 5-6 minutes until tender-crisp.
4. Step 4: Add 150g of cooked brown rice and stir well.
5. Step 5: Return the shrimp to the skillet and add 2 tbsp of low-sodium soy sauce. Stir for another 2-3 minutes until everything is well combined and heated through.
6. Step 6: Serve hot.

Scrambled Eggs with Spinach and Tomatoes

Calories: 578

Ingredients:

• Eggs 3 large
• Olive oil 1 tbsp
• Spinach 1 cup
• Cherry tomatoes 1/2 cup
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack 3 large eggs into a bowl. Add a pinch of salt and pepper, and whisk until well combined.
2. Step 2: Heat a non-stick pan over medium heat. Add 1 tablespoon of olive oil.
3. Step 3: Once the oil is hot, add 1 cup of fresh spinach and cook for 1-2 minutes until wilted.
4. Step 4: Add the whisked eggs to the pan and stir gently with a spatula, scraping the bottom of the pan.
5. Step 5: Cook for 2-3 minutes, stirring occasionally, until the eggs are just set.
6. Step 6: Add 1/2 cup of cherry tomatoes (halved) to the pan and cook for an additional minute.
7. Step 7: Serve immediately on a plate.

Hummus and Veggie Wrap

Calories: 732

Ingredients:

• Whole wheat wrap 1
• Hummus 1/3 cup
• Shredded carrots 1/2 cup
• Bell pepper 1/4
• Cucumber 1/4
• Lettuce few leaves

Cooking Steps:

1. Step 1: Spread 1/3 cup of hummus evenly over a whole wheat wrap.
2. Step 2: Layer 1/2 cup of shredded carrots, 1/4 bell pepper (sliced), 1/4 cucumber (sliced into strips), and a few leaves of lettuce on top of the hummus.
3. Step 3: Roll the wrap tightly and slice in half.
4. Step 4: Optionally, you can serve the wrap with a side of fresh fruit or extra veggies.

Spaghetti Aglio e Olio with Roasted Vegetables

Calories: 1001

Ingredients:

• Spaghetti 200g
• Olive oil 1/4 cup
• Garlic 4 cloves
• Zucchini 1
• Bell pepper 1
• Red onion 1
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat your oven to 400°F (200°C).
2. Step 2: Cut 1 zucchini, 1 bell pepper, and 1 red onion into bite-sized pieces. Toss them with 2 tablespoons of olive oil, salt, and pepper.
3. Step 3: Spread the vegetables on a baking sheet and roast for 20 minutes, stirring halfway through.
4. Step 4: Cook 200g of spaghetti according to package instructions. Reserve 1/2 cup of pasta water.
5. Step 5: While the pasta is cooking, heat 1/4 cup of olive oil in a large pan over medium heat.
6. Step 6: Add 4 cloves of thinly sliced garlic and cook until fragrant (about 1-2 minutes). Be careful not to burn the garlic.
7. Step 7: Drain the pasta and add it to the pan with the garlic. Toss to coat, adding a bit of the reserved pasta water to create a silky sauce.
8. Step 8: Mix in the roasted vegetables and serve warm. Optionally, you can top with freshly grated Parmesan cheese.

Overnight Oats with Blueberries and Almonds

Calories: 578

Ingredients:

• Rolled oats 40g
• Almond milk 200ml
• Blueberries 30g
• Almonds 20g
• Honey or maple syrup (optional) to taste

Cooking Steps:

1. Step 1: In a mason jar or bowl, combine 40g rolled oats with 200ml almond milk.
2. Step 2: Stir in 30g blueberries and 20g almonds.
3. Step 3: Add a dash of honey or maple syrup for sweetness if desired.
4. Step 4: Cover and refrigerate overnight.
5. Step 5: In the morning, give it a good stir before eating.

Chickpea Salad with Lemon Dressing

Calories: 695

Ingredients:

• Chickpeas 240g
• Cucumber 50g
• Tomatoes 50g
• Red onion 30g
• Bell pepper 30g
• Olive oil 15ml
• Lemon juice 15ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse and drain one can (240g) of chickpeas.
2. Step 2: In a large bowl, combine chickpeas with 50g diced cucumber, 50g diced tomatoes, 30g red onion, and 30g chopped bell pepper.
3. Step 3: In a small bowl, whisk together 15ml olive oil, 15ml lemon juice, salt, and pepper to taste.
4. Step 4: Pour dressing over chickpeas and vegetables. Toss well.
5. Step 5: Serve immediately, or refrigerate for later.

Salmon with Roasted Sweet Potatoes and Broccoli

Calories: 1054

Ingredients:

• Sweet potatoes 200g
• Olive oil 30ml
• Salt to taste
• Pepper to taste
• Salmon fillet 150g
• Lemon juice to taste
• Broccoli florets 100g

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Peel and cube 200g sweet potatoes.
3. Step 3: Spread sweet potatoes on a baking sheet, drizzle with 15ml olive oil, and sprinkle with salt and pepper. Roast for 15 minutes.
4. Step 4: Meanwhile, season a 150g salmon fillet with salt, pepper, and a squeeze of lemon juice.
5. Step 5: After 15 minutes, add the salmon to the baking sheet with the sweet potatoes.
6. Step 6: Add 100g broccoli florets to the baking sheet as well, drizzle with another 15ml olive oil, and roast everything for an additional 10 minutes.
7. Step 7: Remove from oven and serve immediately.

Avocado Toast with Poached Eggs

Calories: 693

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Vinegar 1 tablespoon
• Eggs 2 large
• Salt to taste
• Pepper to taste
• Red pepper flakes a sprinkle

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread.
2. Step 2: Mash one avocado in a bowl, then spread evenly over the toasted bread.
3. Step 3: Bring a pot of water to simmer, add a tablespoon of vinegar, and poach two eggs in the simmering water for 3-4 minutes until the whites are set but yolks are still runny.
4. Step 4: Place the poached eggs on top of the avocado toast.
5. Step 5: Season with salt, pepper, and a sprinkle of red pepper flakes.

Greek Salad with Grilled Chicken

Calories: 808

Ingredients:

• Chicken breast 1 medium
• Olive oil 2 tablespoons
• Salt to taste
• Pepper to taste
• Cucumber 1 cup, chopped
• Tomatoes 1 cup, chopped
• Red onion 1/2 cup, sliced
• Kalamata olives 1/4 cup
• Feta cheese 1/2 cup, crumbled
• Red wine vinegar 1 tablespoon
• Oregano 1 teaspoon

Cooking Steps:

1. Step 1: Season a chicken breast with olive oil, salt, and pepper. Grill over medium heat until fully cooked, about 5-7 minutes per side.
2. Step 2: Chop the grilled chicken into bite-sized pieces.
3. Step 3: In a large bowl, mix together 1 cup chopped cucumber, 1 cup chopped tomatoes, 1/2 cup sliced red onions, and 1/4 cup Kalamata olives.
4. Step 4: Add the chopped chicken and 1/2 cup crumbled feta cheese to the bowl.
5. Step 5: For the dressing, mix 2 tablespoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon dried oregano, and salt and pepper to taste. Drizzle over the salad.

Tofu Tacos with Cilantro Lime Slaw

Calories: 924

Ingredients:

• Tofu 1 block
• Olive oil 1 tablespoon
• Taco seasoning 1 teaspoon
• Cabbage 2 cups, shredded
• Cilantro 1/4 cup, chopped
• Lime 1
• Salt to taste
• Corn tortillas 4 small

Cooking Steps:

1. Step 1: Drain and press a block of tofu, then cut it into small cubes.
2. Step 2: Heat a tablespoon of olive oil in a pan and sauté the tofu cubes until they are golden brown, about 5-7 minutes.
3. Step 3: Season the tofu with 1 teaspoon of taco seasoning and cook for another 2 minutes.
4. Step 4: In a large bowl, mix together 2 cups of shredded cabbage, 1/4 cup of chopped cilantro, the juice of 1 lime, and salt to taste to make the slaw.
5. Step 5: Warm 4 small corn tortillas in a pan or microwave.
6. Step 6: Assemble the tacos by placing tofu cubes in each tortilla and topping with the cilantro lime slaw.

Oatmeal with Apple and Peanut Butter

Calories: 578

Ingredients:

• Rolled oats 50g
• Apple 50g
• Peanut butter 32g
• Honey 1 teaspoon
• Water 1 cup

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of water to boil.
2. Step 2: Add 50g of rolled oats to the boiling water. Stir and reduce the heat to low.
3. Step 3: Simmer the oats for about 5-7 minutes until they are soft and the water is mostly absorbed.
4. Step 4: While the oats are cooking, chop 50g of apples into small pieces.
5. Step 5: Once the oats are done, remove from heat and stir in the chopped apples.
6. Step 6: Add 2 tablespoons (32g) of peanut butter on top of the oatmeal.
7. Step 7: Drizzle with a teaspoon of honey for added sweetness, if desired.

Veggie Pizza with Whole Wheat Crust

Calories: 809

Ingredients:

• Whole wheat pizza crust 150g
• Olive oil 1 tablespoon
• Marinara sauce 120g
• Shredded mozzarella cheese 100g
• Bell peppers 50g
• Mushrooms 50g
• Onions 50g

Cooking Steps:

1. Step 1: Preheat your oven to 425°F (220°C).
2. Step 2: Spread 1 tablespoon of olive oil over a whole wheat pizza crust (150g).
3. Step 3: Spread 1/2 cup (120g) of marinara sauce over the crust evenly.
4. Step 4: Sprinkle 100g of shredded mozzarella cheese over the sauce.
5. Step 5: Add the sliced vegetables: 50g of bell pepper, 50g of mushrooms, and 50g of onions.
6. Step 6: Bake for 10-12 minutes, or until the crust is golden and the cheese is bubbly.
7. Step 7: Remove from oven and let cool for a few minutes before slicing and serving.

Stuffed Bell Peppers with Quinoa and Black Beans

Calories: 931

Ingredients:

• Bell peppers 2 pieces
• Quinoa 90g
• Black beans 165g
• Corn 60g
• Diced tomatoes 120g
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Preheat your oven to 375°F (190°C).
2. Step 2: Cut the tops off 2 bell peppers and remove the seeds.
3. Step 3: In a pot, cook 1/2 cup (90g) of quinoa according to package instructions.
4. Step 4: In a bowl, mix the cooked quinoa with 1 cup (165g) of black beans, 1/2 cup (60g) of corn, and 1/2 cup (120g) of diced tomatoes.
5. Step 5: Season the mixture with salt and pepper.
6. Step 6: Stuff the bell peppers with the quinoa mixture.
7. Step 7: Place the stuffed peppers in a baking dish and bake for 20-25 minutes until the peppers are tender and the filling is heated through.

Fruit Parfait with Granola and Greek Yogurt

Calories: 570

Ingredients:

• Greek yogurt 200g
• Granola 50g
• Mixed berries 100g
• Honey 1 tablespoon (optional)

Cooking Steps:

1. Step 1: Prepare 200g of Greek yogurt in a bowl.
2. Step 2: Layer 50g of granola over the yogurt.
3. Step 3: Top with mixed berries (e.g., strawberries, blueberries) totaling 100g.
4. Step 4: Drizzle a little honey if desired. Serve immediately.

Lentil Soup with Spinach

Calories: 750

Ingredients:

• Olive oil 1 tablespoon
• Onion 1 large
• Garlic cloves 2 cloves
• Lentils 200g
• Vegetable broth 1 liter
• Fresh spinach 100g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Heat a tablespoon of olive oil in a large pot.
2. Step 2: Add 1 chopped onion and 2 minced garlic cloves. Sauté till soft.
3. Step 3: Add 200g of rinsed lentils to the pot.
4. Step 4: Pour in 1 liter of vegetable broth and bring to a boil.
5. Step 5: Reduce heat and simmer until lentils are tender, about 15 minutes.
6. Step 6: Add 100g of chopped fresh spinach and stir until wilted.
7. Step 7: Season with salt and pepper to taste. Serve hot.

Grilled Salmon Caesar Salad

Calories: 970

Ingredients:

• Salmon fillet 200g
• Salt to taste
• Pepper to taste
• Romaine lettuce 200g
• Croutons 50g
• Parmesan cheese 30g
• Lemon juice 2 tablespoons
• Olive oil 3 tablespoons
• Dijon mustard 1 teaspoon

Cooking Steps:

1. Step 1: Preheat the grill to medium-high.
2. Step 2: Season 200g of salmon fillet with salt and pepper.
3. Step 3: Grill the salmon for about 4-5 minutes on each side, until cooked through.
4. Step 4: In a large bowl, combine 200g of chopped romaine lettuce.
5. Step 5: Add 50g of croutons and 30g of grated Parmesan cheese.
6. Step 6: In a small bowl, whisk together 2 tablespoons of lemon juice, 3 tablespoons of olive oil, and 1 teaspoon of Dijon mustard.
7. Step 7: Pour the dressing over the salad and toss to coat.
8. Step 8: Top the salad with the grilled salmon. Serve.