Transform Your Health with the Week of Wholesome Eats: A Beginner's Guide to Easy, Delicious Cooking for Weight Loss

Avocado Toast with Eggs

Calories: 832

Ingredients:

• Whole grain bread 2 slices
• Avocados 125g
• Eggs 100g
• Olive oil 5g

Cooking Steps:

1. Step 1: Toast 2 slices of whole-grain bread.
2. Step 2: While the bread is toasting, slice a medium avocado.
3. Step 3: In a pan, heat a small amount of olive oil and scramble 2 eggs.
4. Step 4: Spread the avocado slices evenly on the toasted bread.
5. Step 5: Top with scrambled eggs.
6. Step 6: Season with salt and pepper to taste.

Caesar Salad with Chickpeas

Calories: 973

Ingredients:

• Romaine lettuce 2 cups
• Chickpeas 120g
• Parmesan cheese 30g
• Olive oil 10g

Cooking Steps:

1. Step 1: Wash, dry, and chop 2 cups of romaine lettuce.
2. Step 2: Rinse and drain 1/2 cup of canned chickpeas.
3. Step 3: Grate 30g of Parmesan cheese.
4. Step 4: In a large bowl, combine the lettuce, chickpeas, and cheese.
5. Step 5: Drizzle with olive oil and your choice of dressing.
6. Step 6: Toss gently to combine.
7. Step 7: Season with salt and pepper to taste.

Pasta Primavera

Calories: 974

Ingredients:

• Assorted vegetables (bell peppers, zucchini, mushrooms) 150g
• Broccoli 100g
• Pasta 250g
• Olive oil 10g

Cooking Steps:

1. Step 1: Cook 250g of your choice of pasta following the package instructions and drain.
2. Step 2: In a large pan, heat olive oil over medium heat.
3. Step 3: Add 150g of assorted vegetables like bell peppers, zucchini, and mushrooms. Saute until tender.
4. Step 4: Add 100g of broccoli and continue to cook for an additional 2 minutes.
5. Step 5: Toss the cooked pasta with the vegetables and mix well.
6. Step 6: Season with salt, pepper, and any herbs of your choice.

Fruit Smoothie Bowl

Calories: 834

Ingredients:

• Bananas 200g
• Greek yogurt 8 oz
• Granola 65g
• Berries (mixed) 3 oz

Cooking Steps:

1. Step 1: Peel and slice bananas into small pieces.
2. Step 2: Combine bananas, Greek yogurt, and mixed berries in a blender.
3. Step 3: Blend until smooth and creamy, pour into a bowl.
4. Step 4: Top with granola and a few slices of fresh banana or berries if desired.

Quinoa Salad with Roasted Vegetables

Calories: 972

Ingredients:

• Quinoa 100g
• Assorted vegetables (bell peppers, zucchini, mushrooms) 300g
• Romaine lettuce 100g
• Chickpeas 120g
• Olive oil 15g

Cooking Steps:

1. Step 1: Preheat oven and roast assorted vegetables for 20 minutes.
2. Step 2: Cook quinoa according to package instructions.
3. Step 3: Chop romaine lettuce and add to a large bowl.
4. Step 4: Mix roasted vegetables, quinoa, and chickpeas into the bowl.
5. Step 5: Toss with olive oil, salt, and pepper to taste.

Stir-fried Tofu with Broccoli

Calories: 973

Ingredients:

• Tofu 210g
• Broccoli 200g
• Olive oil 30g
• Onions 50g
• Garlic 20g

Cooking Steps:

1. Step 1: Heat olive oil in a pan over medium heat.
2. Step 2: Add chopped onions and garlic, sauté until translucent.
3. Step 3: Add tofu and stir-fry for 5 minutes.
4. Step 4: Add broccoli and cook until tender, about 5 more minutes.
5. Step 5: Season with a splash of soy sauce, salt, and pepper.

Berry Chia Pudding

Calories: 694

Ingredients:

• Berries (mixed) 85g
• Greek yogurt 150g
• Granola 50g
• Chia seeds 20g

Cooking Steps:

1. Step 1: In a bowl, combine 3 oz (approximately 85g) of mixed berries with 150g of Greek yogurt.
2. Step 2: Mix in 50g of granola to add some crunch.
3. Step 3: Add 20g of chia seeds and stir well to ensure everything is evenly distributed.
4. Step 4: Cover the bowl and refrigerate for at least 10 minutes to allow the chia seeds to swell.
5. Step 5: Serve chilled, and enjoy your healthy and refreshing breakfast.

Tomato Basil Mozzarella Sandwich

Calories: 972

Ingredients:

• Whole grain bread 110g
• Tomatoes 50g
• Basil leaves 50g
• Mozzarella cheese 100g
• Olive oil 10g

Cooking Steps:

1. Step 1: Take two slices of whole grain bread (approximately 110g).
2. Step 2: Layer each slice with 50g of sliced tomatoes and 50g of fresh basil leaves.
3. Step 3: Add 100g of sliced mozzarella cheese evenly over the tomatoes and basil.
4. Step 4: Drizzle 10g of olive oil over the sandwich fillings to add richness.
5. Step 5: Top with another slice of the whole grain bread.
6. Step 6: Optionally, toast the sandwich on a non-stick pan for a crunchy finish.
7. Step 7: Serve immediately and enjoy.

Vegetable Curry with Rice

Calories: 1118

Ingredients:

• Brown rice 197g
• Olive oil 10g
• Assorted vegetables (bell peppers, zucchini, mushrooms) 100g
• Broccoli 50g
• Onions 100g
• Curry paste 1 tbsp
• Coconut milk 1 cup

Cooking Steps:

1. Step 1: Rinse 197g of brown rice and cook according to package instructions.
2. Step 2: While the rice is cooking, heat 10g of olive oil in a pan.
3. Step 3: Add 100g of assorted vegetables (bell peppers, zucchini, mushrooms), 50g of chopped broccoli, and one chopped onion.
4. Step 4: Sauté veggies until softened, about 5 minutes.
5. Step 5: Stir in 1 tablespoon of curry paste and let it cook for 1 minute to release the flavors.
6. Step 6: Add 1 cup of coconut milk and simmer until the vegetables are cooked through, about 3-4 minutes.
7. Step 7: Serve the curry over cooked brown rice and enjoy.

Apple Cinnamon Oatmeal

Calories: 694

Ingredients:

• Oats 50g
• Apples 50g
• Bananas 50g
• Cinnamon Pinch

Cooking Steps:

1. Step 1: In a small pot, bring 1/2 cup water to a boil.
2. Step 2: Add 1/4 cup oats and stir.
3. Step 3: Add 50g chopped apples and a pinch of cinnamon.
4. Step 4: Cook for about 5 minutes, stirring occasionally until the oats are soft.
5. Step 5: Top with 1/2 banana sliced and serve.

Spinach and Feta Stuffed Peppers

Calories: 972

Ingredients:

• Bell peppers 200g
• Quinoa 100g
• Spinach 50g
• Feta cheese 50g

Cooking Steps:

1. Step 1: Preheat the oven to 180°C.
2. Step 2: Cut the tops off 2 bell peppers and remove seeds.
3. Step 3: Mix 100g cooked quinoa, 100g spinach, and 50g feta cheese.
4. Step 4: Stuff the mixture into the bell peppers.
5. Step 5: Bake in the oven for about 15 minutes.

Lentil Soup with Crusty Bread

Calories: 1140

Ingredients:

• Lentils 213g
• Onions 50g
• Vegetable stock 1 liter
• Olive oil 10g
• Crusty bread 1 slice

Cooking Steps:

1. Step 1: In a pot, heat 1 tbsp olive oil over medium heat.
2. Step 2: Add 50g chopped onions and sauté until soft.
3. Step 3: Add 213g lentils and 1 liter vegetable stock.
4. Step 4: Bring to a boil, then reduce heat and simmer for 15 minutes.
5. Step 5: Serve with a slice of crusty bread on the side.

Peanut Butter Banana Smoothie

Calories: 695

Ingredients:

• Bananas 120g
• Peanut butter 50g
• Greek yogurt 240ml

Cooking Steps:

1. Step 1: Peel the banana and slice it into a blender.
2. Step 2: Add 50g of peanut butter to the blender.
3. Step 3: Pour 240 ml of Greek yogurt.
4. Step 4: Blend until smooth and creamy.
5. Step 5: Pour into a glass and serve immediately.

Grilled Cheese and Tomato Soup

Calories: 834

Ingredients:

• Tomatoes 200g
• Vegetable stock 240ml
• Whole grain bread 2 slices
• Mozzarella cheese 80g
• Olive oil 20g

Cooking Steps:

1. Step 1: Heat olive oil in a pot over medium heat.
2. Step 2: Add 200g of chopped tomatoes and cook until soft.
3. Step 3: Blend the tomatoes with 1 cup of vegetable stock until smooth.
4. Step 4: Heat a non-stick pan and add olive oil.
5. Step 5: Place two slices of whole grain bread on the pan and add 80g mozzarella cheese.
6. Step 6: Grill until golden brown on both sides.
7. Step 7: Serve hot with the tomato soup.

Greek Salad with Falafel

Calories: 1250

Ingredients:

• Romaine lettuce 200g
• Tomatoes 100g
• Feta cheese 100g
• Olive oil 30g

Cooking Steps:

1. Step 1: Preheat oven to cook falafel.
2. Step 2: Combine romaine lettuce, sliced tomatoes, and cucumbers in a bowl.
3. Step 3: Mix in 100g of feta cheese and toss with olive oil and lemon juice.
4. Step 4: Add oven-baked falafel balls on top of the salad.
5. Step 5: Serve chilled or at room temperature.

Mixed Berry Yogurt Bowl

Calories: 750

Ingredients:

• Greek yogurt 200g
• Berries (mixed) 100g
• Granola 100g
• Bananas 100g

Cooking Steps:

1. Step 1: Measure 200g of Greek yogurt and place it into a bowl.
2. Step 2: Add 100g of mixed berries to the yogurt.
3. Step 3: Top with 100g of granola evenly over the yogurt and berries.
4. Step 4: Slice 100g of bananas and scatter them over the top.

Sweet Potato and Black Bean Tacos

Calories: 900

Ingredients:

• Sweet potatoes 200g
• Black beans 150g
• Flour tortillas 100g
• Olive oil 5g

Cooking Steps:

1. Step 1: Peel and cube 200g of sweet potatoes and boil them until tender.
2. Step 2: Drain and add 150g of black beans to the sweet potatoes.
3. Step 3: Warm 2 flour tortillas in a pan for a few seconds on each side.
4. Step 4: Mix the sweet potatoes and black beans with a bit of olive oil, then place on tortillas.
5. Step 5: Fold tortillas and serve warm.

Eggplant Parmesan

Calories: 1100

Ingredients:

• Eggplants 300g
• Marinara sauce 200g
• Mozzarella cheese 100g
• Olive oil 5g

Cooking Steps:

1. Step 1: Slice 300g of eggplant into rounds and lightly oil each side.
2. Step 2: Pre-cook 200g of marinara sauce in a separate pan.
3. Step 3: Layer the eggplant slices and marinara sauce in a baking dish.
4. Step 4: Sprinkle 100g of mozzarella cheese on top.
5. Step 5: Bake at 180C for about 20 minutes or until cheese is bubbly.