Taste Buds Unite: Flavors of Health Week - A Beginner's Guide to Deliciously Gaining Weight with Balanced Meals!

Greek Yogurt with Honey and Berries

Calories: 656

Ingredients:

• Greek yogurt 200g
• Honey 2 tablespoons
• Mixed berries 100g

Cooking Steps:

1. Step 1: Spoon 200g of Greek yogurt into a bowl.
2. Step 2: Drizzle 2 tablespoons of honey over the yogurt.
3. Step 3: Top the yogurt with 100g of mixed berries.
4. Step 4: Gently mix to combine and serve.

Quinoa and Veggie Salad

Calories: 918

Ingredients:

• Quinoa 75g
• Cherry tomatoes 100g
• Cucumber 50g
• Red bell pepper 50g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Rinse 75g of quinoa under cold water.
2. Step 2: Cook the quinoa in 150ml of water for about 12 minutes or until all water is absorbed.
3. Step 3: Dice 100g of cherry tomatoes, 50g of cucumber, and 50g of red bell pepper.
4. Step 4: Combine the cooked quinoa with the diced vegetables in a large bowl.
5. Step 5: Dress the salad with 2 tablespoons of olive oil, 1 tablespoon of lemon juice, and salt and pepper to taste.
6. Step 6: Mix well and serve.

Grilled Salmon with Roasted Vegetables

Calories: 1051

Ingredients:

• Salmon fillet 200g
• Mixed vegetables (carrots, zucchini, bell peppers) 150g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Preheat your oven to 400°F (200°C).
2. Step 2: Place a 200g salmon fillet on a baking sheet and season with salt, pepper, and a squeeze of lemon juice.
3. Step 3: Cut 150g of mixed vegetables (carrots, zucchini, and bell peppers) into bite-sized pieces and place them around the salmon.
4. Step 4: Drizzle the vegetables with 2 tablespoons of olive oil and season with salt and pepper.
5. Step 5: Roast the salmon and vegetables in the oven for about 20 minutes or until the salmon is cooked through and the vegetables are tender.
6. Step 6: Serve the salmon and vegetables on a plate.

Avocado Toast with Eggs

Calories: 700

Ingredients:

• Bread slices 100g
• Avocado 1 medium (150g)
• Eggs 2 large
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: In a bowl, mash the avocado with a fork and season with salt and pepper.
3. Step 3: Spread the mashed avocado evenly over the toasted bread slices.
4. Step 4: Heat a non-stick pan over medium heat and fry the eggs to your liking.
5. Step 5: Place the fried eggs on top of the avocado toast.
6. Step 6: Sprinkle with additional seasoning or herbs if desired and serve immediately.

Hummus and Veggie Wrap

Calories: 850

Ingredients:

• Whole wheat tortilla 1 large (100g)
• Hummus 100g
• Cucumber 50g
• Bell peppers 50g
• Mixed greens 50g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Spread a generous amount of hummus on the tortilla wrap.
2. Step 2: Layer the wrap with the sliced vegetables and greens.
3. Step 3: Season with salt and pepper to taste.
4. Step 4: Roll the wrap tightly and cut it in half.
5. Step 5: Serve immediately or wrap in foil to take on the go.

Stir-fried Tofu with Vegetables and Rice

Calories: 1100

Ingredients:

• Tofu 200g
• Mixed vegetables (carrots, bell peppers, broccoli) 150g
• Cooked rice 150g
• Soy sauce 2 tbsp
• Vegetable oil 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook the rice according to package instructions.
2. Step 2: Heat oil in a large pan or wok over medium-high heat.
3. Step 3: Add the tofu cubes and stir-fry until golden brown.
4. Step 4: Add the vegetables and stir-fry until they are tender-crisp.
5. Step 5: Season with soy sauce, salt, and pepper to taste.
6. Step 6: Serve the stir-fried tofu and vegetables over the cooked rice.

Smoothie with Spinach, Pineapple, and Greek Yogurt

Calories: 656

Ingredients:

• Spinach 1 cup
• Pineapple 1 cup
• Greek Yogurt 1 cup
• Water or Almond Milk 1 cup

Cooking Steps:

1. Step 1: Wash and roughly chop 1 cup of fresh spinach.
2. Step 2: Add 1 cup of pineapple chunks to a blender.
3. Step 3: Add 1 cup of Greek yogurt to the blender.
4. Step 4: Add 1 cup of water or almond milk.
5. Step 5: Blend until smooth and serve immediately.

Chickpea Salad with Lemon and Olive Oil

Calories: 787

Ingredients:

• Chickpeas 1 can
• Cherry Tomatoes 1 cup
• Cucumber 1/2 cup
• Parsley 1 cup
• Lemon Juice 1 lemon
• Olive Oil 2 tablespoons
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse and drain 1 can of chickpeas.
2. Step 2: Dice 1 cup of cherry tomatoes.
3. Step 3: Chop 1/2 cup of cucumber.
4. Step 4: Chop 1 cup of fresh parsley.
5. Step 5: In a large bowl, combine chickpeas, tomatoes, cucumber, and parsley.
6. Step 6: Add the juice of 1 lemon and 2 tablespoons of olive oil.
7. Step 7: Season with salt and pepper to taste, toss well, and serve.

Pasta Primavera with Marinara Sauce

Calories: 1183

Ingredients:

• Whole Wheat Pasta 200g
• Bell Peppers 1 cup
• Zucchini 1 cup
• Olive Oil 1 tablespoon
• Marinara Sauce 2 cups
• Parmesan Cheese (optional) to taste

Cooking Steps:

1. Step 1: Cook 200g of whole wheat pasta according to package instructions and drain.
2. Step 2: Chop 1 cup of bell peppers and 1 cup of zucchini.
3. Step 3: In a large pan, heat 1 tablespoon of olive oil over medium heat.
4. Step 4: Add bell peppers and zucchini, sauté for 5-7 minutes until tender.
5. Step 5: Add 2 cups of marinara sauce to the pan, stir well.
6. Step 6: Add the cooked pasta to the pan and toss everything together.
7. Step 7: Serve with grated Parmesan cheese if desired.

Oatmeal with Berries and Nuts

Calories: 657

Ingredients:

• Rolled oats 1 cup
• Water or Milk 2 cups
• Fresh berries 1/2 cup
• Mixed nuts 1/4 cup
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: In a small pot, combine 1 cup of rolled oats with 2 cups of water or milk. Bring to a boil.
2. Step 2: Reduce heat and let it simmer for about 5 minutes, stirring occasionally until thickened.
3. Step 3: Remove from heat and transfer to a bowl.
4. Step 4: Top with 1/2 cup of fresh berries and 1/4 cup of mixed nuts.
5. Step 5: Drizzle a tablespoon of honey over the top for extra flavor.

Caprese Sandwich with Avocado

Calories: 918

Ingredients:

• Tomato 1 large
• Fresh mozzarella 1 ball
• Avocado 1
• Whole-grain bread 2 slices
• Balsamic glaze 2 tablespoons
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Slice 1 large tomato and 1 ball of fresh mozzarella.
2. Step 2: Cut a fresh avocado into thin slices.
3. Step 3: Toast 2 slices of whole-grain bread until golden brown.
4. Step 4: On one slice of bread, layer tomato slices, mozzarella, and avocado.
5. Step 5: Drizzle with balsamic glaze and sprinkle with salt and pepper.
6. Step 6: Top with the other slice of bread and serve.

Vegetarian Burrito Bowl

Calories: 1050

Ingredients:

• Brown rice 1 cup
• Black beans 1 cup
• Corn kernels 1 cup
• Bell pepper 1
• Salsa 1/2 cup
• Avocado 1/2
• Shredded cheese 1/4 cup
• Lime 1
• Cilantro 1 tablespoon

Cooking Steps:

1. Step 1: Cook 1 cup of brown rice according to package instructions.
2. Step 2: In a large bowl, combine the cooked rice, 1 cup of black beans, 1 cup of corn kernels, and 1 diced bell pepper.
3. Step 3: Add 1/2 cup of salsa and mix well.
4. Step 4: Top with 1/2 an avocado, sliced, and 1/4 cup of shredded cheese.
5. Step 5: Squeeze the juice of 1 lime over the bowl and sprinkle with chopped cilantro.

Scrambled Eggs with Whole Wheat Toast

Calories: 700

Ingredients:

• Eggs 3 large
• Butter 1 tablespoon
• Whole Wheat Bread 2 slices
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack open 3 large eggs into a bowl and whisk until well combined.
2. Step 2: Heat a non-stick skillet over medium heat and add 1 tablespoon of butter.
3. Step 3: Pour the whisked eggs into the skillet and let them cook for a few seconds.
4. Step 4: Stir the eggs gently with a spatula until they are softly scrambled.
5. Step 5: Toast 2 slices of whole wheat bread until golden brown.
6. Step 6: Serve the scrambled eggs on a plate with the toasted bread on the side.

Spinach and Feta Salad

Calories: 800

Ingredients:

• Spinach 3 cups
• Cucumber 1 medium
• Red Bell Pepper 1 medium
• Feta Cheese 100g
• Olive Oil 2 tablespoons
• Lemon Juice 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a large salad bowl, add 3 cups of fresh spinach leaves.
2. Step 2: Dice 1 medium cucumber and 1 red bell pepper and add them to the bowl.
3. Step 3: Crumble 100g of feta cheese over the vegetables.
4. Step 4: In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper to make the dressing.
5. Step 5: Pour the dressing over the salad and toss to combine.
6. Step 6: Serve the salad immediately.

Shrimp Tacos with Salsa

Calories: 1100

Ingredients:

• Shrimp 300g
• Olive Oil 1 tablespoon
• Chili Powder 1 teaspoon
• Corn Tortillas 8 small
• Tomatoes 2 medium
• Red Onion 1 small
• Jalapeno 1
• Cilantro 2 tablespoons
• Lime 1
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a large bowl, combine 300g of peeled and deveined shrimp with 1 tablespoon of olive oil, 1 teaspoon of chili powder, and salt and pepper to taste.
2. Step 2: Heat a non-stick skillet over medium-high heat and cook the shrimp for 2-3 minutes on each side until pink and opaque.
3. Step 3: Warm 8 small corn tortillas in a dry skillet or microwave.
4. Step 4: Prepare the salsa by dicing 2 medium tomatoes, 1 small red onion, and 1 jalapeno. Combine them in a bowl with 2 tablespoons of chopped cilantro, the juice of 1 lime, and salt to taste.
5. Step 5: Assemble the tacos by placing shrimp in the center of each tortilla and topping with the salsa.
6. Step 6: Serve the shrimp tacos with a side of lime wedges.

Whole Grain Cereal with Milk

Calories: 786

Ingredients:

• Whole Grain Cereal 100g
• Milk 200ml

Cooking Steps:

1. Step 1: Pour 100g of whole grain cereal into a bowl.
2. Step 2: Add 200ml of milk.
3. Step 3: Mix well and serve.

Lentil Soup with Side Salad

Calories: 874

Ingredients:

• Lentils 100g
• Lettuce 50g
• Tomatoes 50g
• Cucumbers 50g

Cooking Steps:

1. Step 1: Boil 100g of lentils in water until tender.
2. Step 2: Chop and toss 50g of lettuce, 50g of tomatoes, and 50g of cucumbers for the salad.
3. Step 3: Season the soup with salt and pepper.
4. Step 4: Serve the soup with the side salad.

Veggie Stir-fry with Noodles

Calories: 1050

Ingredients:

• Noodles 150g
• Bell Peppers 100g
• Carrots 50g
• Broccoli 50g
• Snap Peas 50g
• Olive Oil 1 tbsp

Cooking Steps:

1. Step 1: Cook 150g of noodles according to the package instructions. Drain and set aside.
2. Step 2: While the noodles are cooking, stir-fry 100g of bell peppers, 50g of carrots, 50g of broccoli, and 50g of snap peas in a pan with a tablespoon of oil over medium-high heat for about 5-7 minutes, or until the veggies are tender-crisp.
3. Step 3: Add the cooked noodles to the stir-fried veggies. Mix well to combine.
4. Step 4: Season with 2-3 tablespoons of soy sauce (adjust to taste) and stir to coat evenly. Serve immediately.

Chia Pudding with Honey and Almonds

Calories: 656

Ingredients:

• Chia seeds 3 tablespoons
• Almond milk 1 cup
• Honey 1 tablespoon
• Sliced almonds 2 tablespoons

Cooking Steps:

1. Step 1: In a bowl, mix 3 tablespoons of chia seeds with 1 cup of almond milk. Stir well to ensure that the chia seeds are evenly distributed.
2. Step 2: Cover the bowl and place it in the refrigerator for at least 8 hours or overnight.
3. Step 3: Before serving, add 1 tablespoon of honey to the pudding and mix well.
4. Step 4: Top the pudding with 2 tablespoons of sliced almonds and serve.

Tabbouleh with Chickpeas

Calories: 788

Ingredients:

• Bulgur wheat 1/2 cup
• Chopped parsley 1 cup
• Chopped mint 1/4 cup
• Diced tomatoes 1/4 cup
• Diced cucumbers 1/4 cup
• Cooked chickpeas 1 cup
• Olive oil 2 tablespoons
• Lemon juice 2 tablespoons
• Salt pinch
• Pepper pinch

Cooking Steps:

1. Step 1: In a pot, bring 1 cup of water to a boil. Add 1/2 cup of bulgur wheat, remove from heat, and let stand for 15 minutes.
2. Step 2: In a large bowl, combine 1 cup of chopped parsley, 1/4 cup of chopped mint, 1/4 cup of diced tomatoes, and 1/4 cup of diced cucumbers.
3. Step 3: Add the cooked bulgur wheat to the bowl along with 1 cup of cooked chickpeas.
4. Step 4: In a small bowl, whisk together 2 tablespoons of olive oil, 2 tablespoons of lemon juice, and a pinch of salt and pepper.
5. Step 5: Pour the dressing over the tabbouleh and toss to combine. Serve immediately or chill in the refrigerator before serving.

Stuffed Bell Peppers with Quinoa and Beans

Calories: 1140

Ingredients:

• Bell peppers 4
• Cooked quinoa 1 cup
• Black beans 1 cup
• Corn 1/2 cup
• Diced tomatoes 1/4 cup
• Diced onions 1/4 cup
• Olive oil 1 tablespoon
• Lime juice 1 tablespoon
• Salt pinch
• Pepper pinch
• Chopped cilantro optional

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Cut the tops off 4 bell peppers and remove the seeds and membranes.
3. Step 3: In a bowl, mix 1 cup of cooked quinoa, 1 cup of black beans, 1/2 cup of corn, 1/4 cup of diced tomatoes, and 1/4 cup of diced onions.
4. Step 4: Add 1 tablespoon of olive oil, 1 tablespoon of lime juice, and a pinch of salt and pepper to the quinoa mixture. Stir to combine.
5. Step 5: Stuff each bell pepper with the quinoa mixture and place them in a baking dish.
6. Step 6: Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 5 minutes or until the bell peppers are tender.
7. Step 7: Serve the stuffed bell peppers hot, garnished with chopped cilantro if desired.