Nourishing Your Skills: A Beginner's Meal Plan to Elevate Cooking & Gain Healthy Weight With Ease!

Greek Yogurt with Berries and Granola

Calories: 723

Ingredients:

• Greek Yogurt 200g
• Mixed Berries 50g
• Granola 50g

Cooking Steps:

1. Step 1: In a bowl, add 200g of Greek yogurt.
2. Step 2: Top it with 50g of mixed berries.
3. Step 3: Add 50g of granola on top.
4. Step 4: Drizzle with honey if desired.

Turkey Sandwich with Avocado

Calories: 940

Ingredients:

• Whole-Grain Bread 2 slices
• Turkey Breast 150g
• Avocado 50g
• Tomato 50g
• Lettuce 50g

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread.
2. Step 2: Layer 150g of sliced turkey breast on one slice.
3. Step 3: Top with 50g of avocado slices.
4. Step 4: Add tomato slices and lettuce as desired.
5. Step 5: Close the sandwich and slice in half.

Grilled Chicken with Steamed Vegetables and Brown Rice

Calories: 1145

Ingredients:

• Chicken Breast 200g
• Mixed Vegetables 150g
• Brown Rice 100g
• Olive Oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Season 200g of chicken breast with salt, pepper, and olive oil.
2. Step 2: Grill the chicken breast for 6-7 minutes on each side.
3. Step 3: Steam 150g of mixed vegetables (broccoli, carrots, and bell peppers) for 8-10 minutes.
4. Step 4: Cook 100g of brown rice according to package instructions.
5. Step 5: Serve the grilled chicken with steamed vegetables and brown rice.

Scrambled Eggs with Toast

Calories: 723

Ingredients:

• Eggs 3 large eggs
• Butter 1 teaspoon
• Whole wheat bread 2 slices

Cooking Steps:

1. Step 1: Crack 3 large eggs into a bowl and beat them well.
2. Step 2: Heat a non-stick skillet over medium heat and add a small pat of butter.
3. Step 3: Pour the beaten eggs into the skillet and stir constantly with a spatula.
4. Step 4: Cook until the eggs are softly set, around 2-3 minutes.
5. Step 5: While the eggs are cooking, toast 2 slices of whole wheat bread.
6. Step 6: Once the eggs are done, serve them alongside the toasted bread.

Caesar Salad with Grilled Chicken

Calories: 867

Ingredients:

• Chicken breast 150g
• Romaine lettuce 200g
• Caesar dressing 3 tablespoons
• Parmesan cheese 20g
• Croutons 30g

Cooking Steps:

1. Step 1: Season a chicken breast with salt and pepper.
2. Step 2: Heat a grill pan over medium heat and cook the chicken breast until cooked through, about 5-6 minutes per side.
3. Step 3: Meanwhile, chop romaine lettuce and place in a large bowl.
4. Step 4: Toss the lettuce with Caesar dressing and add some grated Parmesan cheese and croutons.
5. Step 5: Once the chicken is done, slice it and place it on top of the salad.

Spaghetti with Marinara Sauce and Meatballs

Calories: 1240

Ingredients:

• Spaghetti 150g
• Marinara sauce 200g
• Ground beef 200g
• Breadcrumbs 50g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook spaghetti according to package instructions.
2. Step 2: While the spaghetti is cooking, heat marinara sauce in a saucepan over medium heat.
3. Step 3: In a bowl, mix ground beef with salt, pepper, and breadcrumbs to form meatballs.
4. Step 4: Heat a skillet over medium heat and cook the meatballs until they are cooked through, around 8-10 minutes.
5. Step 5: Once the spaghetti is cooked, drain it and add it to the marinara sauce.
6. Step 6: Serve the spaghetti with meatballs on top.

Smoothie with Banana, Spinach, and Protein Powder

Calories: 723

Ingredients:

• Banana 120g
• Spinach 100g
• Protein Powder 1 scoop
• Almond Milk 1 cup

Cooking Steps:

1. Step 1: Peel and slice 1 medium banana.
2. Step 2: Rinse and measure 100g of fresh spinach.
3. Step 3: Add 1 scoop of protein powder to the blender.
4. Step 4: Add the banana, spinach, and 1 cup of almond milk (or water) to the blender.
5. Step 5: Blend until smooth. Pour into a glass and enjoy.

Chicken Wrap with Hummus

Calories: 867

Ingredients:

• Chicken Breast 150g
• Whole Wheat Tortilla 1 large
• Hummus 2 tablespoons
• Lettuce 30g
• Tomato 50g
• Cucumber 20g

Cooking Steps:

1. Step 1: Cook 150g of chicken breast in a skillet over medium heat for 10 minutes or until thoroughly cooked.
2. Step 2: Warm 1 large whole wheat tortilla.
3. Step 3: Spread 2 tablespoons of hummus on the tortilla.
4. Step 4: Add 100g of chopped vegetables (lettuce, tomato, cucumber).
5. Step 5: Place the cooked chicken breast on top and wrap the tortilla tightly. Cut in half and serve.

Baked Salmon with Quinoa and Asparagus

Calories: 1303

Ingredients:

• Salmon Fillet 200g
• Quinoa 100g
• Asparagus 200g
• Olive Oil 1 tablespoon
• Lemon 1 half
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Place a 200g salmon fillet on a baking sheet. Season with salt, pepper, and a squeeze of lemon juice.
3. Step 3: Bake the salmon in the preheated oven for 15-20 minutes or until it flakes easily with a fork and is opaque in the center.
4. Step 4: Rinse 100g of quinoa thoroughly under cold water.
5. Step 5: Combine the rinsed quinoa with 200ml of water in a small saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is tender.
6. Step 6: Trim the ends off 200g of asparagus spears. Place the asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper.
7. Step 7: Roast the asparagus in the oven for 10-15 minutes, or until tender and lightly browned, while the salmon is baking.
8. Step 8: When the salmon is done, remove it from the oven and let it rest for a few minutes before serving.
9. Step 9: Fluff the cooked quinoa with a fork.
10. Step 10: Serve the baked salmon with a side of quinoa and roasted asparagus.

Oatmeal with Almonds and Honey

Calories: 723

Ingredients:

• Rolled oats 1 cup
• Almonds 30g
• Honey 2 tablespoons
• Water 2 cups

Cooking Steps:

1. Step 1: In a small pot, bring 2 cups of water to a boil.
2. Step 2: Add 1 cup of rolled oats to the boiling water.
3. Step 3: Reduce heat to low and simmer for about 5 minutes, stirring occasionally.
4. Step 4: Remove the pot from heat and let it sit for a minute.
5. Step 5: Stir in 30g of chopped almonds and 2 tablespoons of honey.
6. Step 6: Serve warm.

Beef Stir-Fry with Vegetables

Calories: 868

Ingredients:

• Beef 200g
• Bell pepper 1
• Carrot 1
• Broccoli florets 1 cup
• Oil 1 tablespoon
• Soy sauce 2 tablespoons

Cooking Steps:

1. Step 1: Slice 200g of beef into thin strips.
2. Step 2: Heat 1 tablespoon of oil in a large skillet over medium-high heat.
3. Step 3: Add the beef strips and cook until browned, about 3-4 minutes.
4. Step 4: Add 1 chopped bell pepper, 1 chopped carrot, and 1 cup of broccoli florets to the skillet.
5. Step 5: Stir-fry for another 4-5 minutes, until the vegetables are tender-crisp.
6. Step 6: Add 2 tablespoons of soy sauce and stir well.
7. Step 7: Serve hot.

Chicken Fajitas

Calories: 1301

Ingredients:

• Chicken breast 250g
• Bell pepper 1
• Onion 1
• Oil 1 tablespoon
• Chili powder 1 teaspoon
• Paprika 1 teaspoon
• Cumin 1/2 teaspoon
• Garlic powder 1/2 teaspoon
• Tortillas 4

Cooking Steps:

1. Step 1: Slice 250g of chicken breast into thin strips.
2. Step 2: Heat 1 tablespoon of oil in a large skillet over medium-high heat.
3. Step 3: Add the chicken strips and cook until browned and fully cooked, about 5-6 minutes.
4. Step 4: Add 1 sliced bell pepper and 1 sliced onion to the skillet.
5. Step 5: Cook for another 4-5 minutes, until the vegetables are tender.
6. Step 6: In a small bowl, mix 1 teaspoon of chili powder, 1 teaspoon of paprika, 1/2 teaspoon of cumin, and 1/2 teaspoon of garlic powder.
7. Step 7: Sprinkle the seasoning mix over the chicken and vegetables, and stir well.
8. Step 8: Serve the chicken and vegetables with 4 warm tortillas.

Pancakes with Maple Syrup

Calories: 750

Ingredients:

• Flour 150g
• Sugar 25g
• Baking Powder 14g
• Salt 1 pinch
• Milk 240ml
• Egg 1 large
• Butter 28g
• Maple Syrup 40g

Cooking Steps:

1. Step 1: In a mixing bowl, combine 1 cup (150g) of flour, 2 tablespoons (25g) of sugar, 1 tablespoon (14g) of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk 1 cup (240ml) of milk, 1 large egg, and 2 tablespoons (28g) of melted butter.
3. Step 3: Gradually add the wet ingredients to the dry ingredients, stirring until just combined.
4. Step 4: Heat a non-stick skillet over medium heat and pour 1/4 cup (60ml) of batter per pancake.
5. Step 5: Cook until bubbles form on the surface, then flip and cook until golden brown on the other side.
6. Step 6: Serve pancakes with 2 tablespoons (40g) of maple syrup.

Tuna Salad Sandwich

Calories: 867

Ingredients:

• Tuna 200g
• Mayonnaise 30g
• Mustard 15g
• Celery 1 stalk
• Onion 1/4 cup
• Whole Grain Bread 60g
• Lettuce 2 leaves

Cooking Steps:

1. Step 1: In a bowl, combine 200g of canned tuna (drained), 2 tablespoons (30g) of mayonnaise, 1 tablespoon (15g) of mustard, and salt and pepper to taste.
2. Step 2: Chop 1 stalk of celery and 1/4 cup of onion, and mix them into the tuna.
3. Step 3: Spread the tuna mixture onto 2 slices (60g) of whole grain bread.
4. Step 4: Top with lettuce leaves and place another slice of bread on top to complete the sandwich.
5. Step 5: Optional: Slice the sandwich diagonally and serve with a side of fruit or veggies.

Stuffed Peppers with Ground Turkey

Calories: 1156

Ingredients:

• Bell Peppers 4
• Ground Turkey 454g
• Cooked Rice 1 cup
• Diced Tomatoes 400g
• Italian Seasoning 1 teaspoon
• Tomato Sauce 120ml

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Cut tops off 4 bell peppers and remove seeds.
3. Step 3: In a skillet, cook 1 lb (454g) of ground turkey until browned. Drain excess fat.
4. Step 4: Add 1 cup of cooked rice, 1 can (400g) of diced tomatoes, 1 teaspoon of Italian seasoning, and salt and pepper to taste. Stir well.
5. Step 5: Stuff each pepper with the turkey mixture and place in a baking dish.
6. Step 6: Pour 1/2 cup (120ml) of tomato sauce over the stuffed peppers.
7. Step 7: Cover with aluminum foil and bake for 35 minutes. Remove foil and bake for an additional 10 minutes.

Bagel with Cream Cheese and Smoked Salmon

Calories: 817

Ingredients:

• Bagel 100g
• Cream Cheese 50g
• Smoked Salmon 50g
• Capers 10g
• Dill 5g
• Lemon Juice 5ml

Cooking Steps:

1. Step 1: Gather the ingredients: 1 bagel, 2 tablespoons of cream cheese, 2-3 slices of smoked salmon, and optional capers, dill, and lemon juice.
2. Step 2: Carefully slice the bagel in half.
3. Step 3: Spread 1 tablespoon of cream cheese evenly on each half of the bagel.
4. Step 4: Place 1-2 slices of smoked salmon on top of the cream cheese on each half.
5. Step 5: Optional: Sprinkle with capers, dill, and squeeze lemon juice over the salmon for extra flavor.

BBQ Chicken Salad

Calories: 939

Ingredients:

• Chicken Breast 150g
• Lettuce 50g
• Cherry Tomatoes 50g
• Cucumber 30g
• Corn 20g
• Red Onion 10g
• BBQ Sauce 20g
• Olive Oil 10ml

Cooking Steps:

1. Step 1: Grill the chicken breast until fully cooked, then slice it.
2. Step 2: In a large bowl, mix the lettuce, cherry tomatoes, cucumber, corn, and red onion.
3. Step 3: Add the grilled chicken slices on top of the salad.
4. Step 4: Drizzle with BBQ sauce and olive oil. Toss to combine.

Shrimp Tacos

Calories: 1150

Ingredients:

• Shrimp 200g
• Corn Tortillas 100g
• Cabbage 50g
• Avocado 40g
• Salsa 30g
• Olive Oil 10ml

Cooking Steps:

1. Step 1: Season the shrimp with salt, pepper, and cumin.
2. Step 2: Cook the shrimp in a pan with olive oil until pink and opaque.
3. Step 3: Warm the tortillas in a separate pan or microwave.
4. Step 4: Assemble the tacos by adding shrimp, chopped cabbage, avocado slices, and salsa to the tortillas.

French Toast with Fresh Fruit

Calories: 723

Ingredients:

• Eggs 2 large
• Milk 1/2 cup
• Vanilla Extract 1 tsp
• Cinnamon a pinch
• White Bread 2 slices
• Butter small amount for cooking
• Fresh Fruits handful (strawberries, blueberries)

Cooking Steps:

1. Step 1: In a shallow bowl, whisk together 2 large eggs, 1/2 cup of milk, 1 tsp of vanilla extract, and a pinch of cinnamon.
2. Step 2: Heat a non-stick skillet over medium heat and add a small amount of butter.
3. Step 3: Dip each slice of 2 pieces of white bread into the egg mixture, ensuring both sides are soaked.
4. Step 4: Place the soaked bread slices onto the skillet and cook until golden brown, about 2-3 minutes on each side.
5. Step 5: Serve with a handful of fresh fruit such as strawberries and blueberries.

Chicken Caesar Wrap

Calories: 867

Ingredients:

• Chicken Breast 1 cup, cooked and shredded
• Caesar Dressing 2 tbsp
• Tortilla 1 large
• Romaine Lettuce 1/2 cup, chopped
• Parmesan Cheese 1/4 cup, grated
• Avocado 1/2, sliced

Cooking Steps:

1. Step 1: In a bowl, mix 1 cup of cooked and shredded chicken breast with 2 tbsp of Caesar dressing.
2. Step 2: Place a large tortilla on a plate and add the chicken mix in the center.
3. Step 3: Top with 1/2 cup of chopped romaine lettuce, 1/4 cup of grated Parmesan cheese, and 1/2 sliced avocado.
4. Step 4: Roll up the tortilla, folding in the sides as you go.
5. Step 5: Cut the wrap in half and serve.

Beef Tacos with Lettuce, Tomato, and Cheese

Calories: 1221

Ingredients:

• Ground Beef 200g
• Olive Oil 1 tbsp
• Salt to taste
• Pepper to taste
• Cumin 1/2 tsp
• Taco Shells 3
• Lettuce 1/2 cup, shredded
• Tomato 1/2 cup, diced
• Cheddar Cheese 1/4 cup, shredded
• Sour Cream dollop for each taco

Cooking Steps:

1. Step 1: In a skillet, heat 1 tbsp of olive oil over medium heat and cook 200g of ground beef until browned. Season with salt, pepper, and 1/2 tsp of cumin.
2. Step 2: Warm up 3 taco shells according to package instructions.
3. Step 3: Fill each taco shell with the cooked beef, 1/2 cup of shredded lettuce, 1/2 cup of diced tomato, and 1/4 cup of shredded cheddar cheese.
4. Step 4: Serve with a dollop of sour cream on each taco.