Savory Seven: A Delicious Week of Easy Gourmet Meals for Beginners Aiming for a Healthier Weight!

Scrambled Eggs with Toast

Calories: 725

Ingredients:

• Eggs 3 eggs
• Butter 1 teaspoon
• Whole-grain bread 2 slices

Cooking Steps:

1. Step 1: Crack 3 eggs into a bowl and whisk until combined.
2. Step 2: Heat a non-stick pan over medium heat and add a teaspoon of butter.
3. Step 3: Pour the eggs into the pan and scramble until fully cooked, about 3-5 minutes.
4. Step 4: Toast two slices of whole-grain bread.
5. Step 5: Serve the scrambled eggs on the toast.

Turkey Sandwich

Calories: 946

Ingredients:

• Whole-grain bread 2 slices
• Turkey breast 100g
• Cheese 1 slice
• Lettuce 1 leaf
• Tomato 2 slices
• Mayonnaise 1 tablespoon

Cooking Steps:

1. Step 1: Spread two slices of whole-grain bread with a tablespoon of mayonnaise.
2. Step 2: Layer with 100g of turkey breast, a slice of cheese, lettuce, and tomato slices.
3. Step 3: Top with the second slice of bread.
4. Step 4: Serve immediately or wrap and refrigerate for later.

Grilled Chicken with Steamed Veggies

Calories: 1221

Ingredients:

• Chicken breast 200g
• Mixed vegetables 200g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season 200g of chicken breast with salt and pepper.
3. Step 3: Grill the chicken for about 6-8 minutes on each side until fully cooked.
4. Step 4: Meanwhile, steam 200g of mixed vegetables (carrots, broccoli, and bell peppers) until tender, about 5-7 minutes.
5. Step 5: Serve the grilled chicken with the steamed veggies.

Greek Yogurt with Berries

Calories: 723

Ingredients:

• Greek yogurt 200g
• Strawberries 50g
• Blueberries 50g
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: In a bowl, add 200g of Greek yogurt.
2. Step 2: Rinse and add 50g of fresh strawberries and 50g of blueberries.
3. Step 3: Mix well until berries are evenly distributed.
4. Step 4: Optional: Drizzle 1 teaspoon of honey on top (adds approximately 20 calories).

Chicken Caesar Salad

Calories: 927

Ingredients:

• Chicken breast 150g
• Romaine lettuce 200g
• Croutons 50g
• Parmesan cheese 50g
• Caesar dressing 2 tablespoons

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until fully cooked.
2. Step 2: In a large bowl, toss together 200g of romaine lettuce, 50g of croutons, and 50g of grated Parmesan cheese.
3. Step 3: Slice the cooked chicken and add to the bowl.
4. Step 4: Drizzle 2 tablespoons of Caesar dressing (adds approximately 140 calories) and toss gently to coat.

Beef Stir-Fry with Rice

Calories: 1155

Ingredients:

• Jasmine rice 150g
• Beef (thinly sliced) 200g
• Bell peppers 100g
• Snap peas 50g
• Garlic 2 cloves
• Soy sauce 2 tablespoons
• Cornstarch 1 tablespoon
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Cook 150g of jasmine rice according to package instructions.
2. Step 2: In a large skillet, heat 1 tablespoon of oil over medium-high heat.
3. Step 3: Add 200g of thinly sliced beef and stir-fry for 3-4 minutes until browned.
4. Step 4: Add 100g of bell peppers (sliced), 50g of snap peas, and 2 cloves of minced garlic.
5. Step 5: Stir-fry for another 3-4 minutes.
6. Step 6: Mix 2 tablespoons of soy sauce with 1 tablespoon of cornstarch and add to the skillet. Cook until the sauce thickens.
7. Step 7: Serve the stir-fry over the cooked rice.

Smoothie (Banana, Spinach, Protein Powder)

Calories: 750

Ingredients:

• Banana 150g
• Spinach 50g
• Protein Powder 1 scoop
• Water/Milk 200ml

Cooking Steps:

1. Step 1: Peel and slice the banana.
2. Step 2: Wash the spinach thoroughly.
3. Step 3: Add the banana slices, spinach, protein powder, and water/milk to a blender.
4. Step 4: Blend until smooth.
5. Step 5: Pour into a glass and serve immediately.

BLT Sandwich

Calories: 1000

Ingredients:

• Bread 2 slices
• Bacon 3 slices
• Lettuce 2 large leaves
• Tomato 100g
• Mayonnaise 1 tablespoon

Cooking Steps:

1. Step 1: Cook the bacon in a skillet over medium heat until crisp. Remove and drain on paper towels.
2. Step 2: Toast the bread slices.
3. Step 3: Spread mayonnaise on one side of each toasted bread slice.
4. Step 4: Layer lettuce, tomato slices, and bacon on one piece of bread.
5. Step 5: Top with the other piece of bread, slice the sandwich in half, and serve immediately.

Spaghetti Bolognese

Calories: 1150

Ingredients:

• Spaghetti 200g
• Ground Beef 200g
• Onion 100g
• Garlic 2 cloves
• Canned Tomatoes 200g
• Tomato Paste 2 tablespoons
• Olive Oil 1 tablespoon
• Salt 1 teaspoon
• Black Pepper 1/2 teaspoon

Cooking Steps:

1. Step 1: Boil water in a large pot, add salt, and cook the spaghetti according to the package instructions.
2. Step 2: In a separate pan, heat oil over medium heat. Add the diced onion, garlic, and cook until soft.
3. Step 3: Add ground beef to the pan and cook until browned.
4. Step 4: Stir in the canned tomatoes, tomato paste, salt, and pepper. Simmer for 15 minutes.
5. Step 5: Drain the pasta and combine it with the Bolognese sauce.
6. Step 6: Serve hot and enjoy.

Oatmeal with Honey and Nuts

Calories: 800

Ingredients:

• Rolled oats 1 cup
• Honey 2 tablespoons
• Mixed nuts 1/4 cup
• Water 2 cups

Cooking Steps:

1. Step 1: In a medium pot, bring 2 cups of water to boil.
2. Step 2: Add 1 cup of rolled oats and reduce to simmer.
3. Step 3: Cook for about 5 minutes or until the oats are soft, stirring occasionally.
4. Step 4: Remove from heat and mix in 2 tablespoons of honey.
5. Step 5: Top with 1/4 cup of mixed nuts.

Tuna Salad

Calories: 900

Ingredients:

• Canned tuna 1 can
• Celery 1/2 cup
• Red onion 1/4 cup
• Mayonnaise 1/4 cup
• Lemon 1 piece
• Mixed greens 2 cups

Cooking Steps:

1. Step 1: In a large bowl, combine 1 can of tuna, drained.
2. Step 2: Add 1/2 cup of chopped celery and 1/4 cup of chopped red onion.
3. Step 3: Mix in 1/4 cup mayonnaise and a squeeze of lemon juice.
4. Step 4: Season with salt and pepper to taste.
5. Step 5: Serve on a bed of mixed greens.

Pork Chops with Mashed Potatoes

Calories: 1160

Ingredients:

• Pork chops 2 pieces
• Salt to taste
• Pepper to taste
• Olive oil 1 tablespoon
• Potatoes 3 large
• Butter 2 tablespoons
• Milk 1/2 cup

Cooking Steps:

1. Step 1: Season 2 pork chops with salt and pepper.
2. Step 2: Heat 1 tablespoon of oil in a skillet over medium-high heat.
3. Step 3: Cook pork chops for about 4-5 minutes on each side until fully cooked.
4. Step 4: In a pot, boil 3 large potatoes until tender.
5. Step 5: Drain potatoes and mash with 2 tablespoons of butter and 1/2 cup of milk.
6. Step 6: Season with salt and pepper to taste.

Avocado Toast

Calories: 723

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Lemon juice 1 tsp
• Salt to taste
• Black pepper to taste
• Egg 1 (optional)

Cooking Steps:

1. Step 1: Toast the bread slices.
2. Step 2: Mash the avocado with a fork and spread it evenly on the toasted bread.
3. Step 3: Season with salt, pepper, and a squeeze of lemon juice.
4. Step 4: Optionally, add a fried or poached egg on top.
5. Step 5: Serve immediately.

Chicken Wrap

Calories: 867

Ingredients:

• Chicken breast 200g
• Tortilla wraps 2
• Lettuce 1 cup
• Tomatoes 1 medium
• Cheese 50g
• Dressing 2 tbsp

Cooking Steps:

1. Step 1: Grill the chicken breast until fully cooked and slice into strips.
2. Step 2: Warm the tortilla wraps in a skillet.
3. Step 3: Layer the tortilla with lettuce, tomatoes, grilled chicken strips, and cheese.
4. Step 4: Drizzle with your favorite dressing or sauce.
5. Step 5: Roll up the tortilla to create a wrap and serve.

Fish Tacos

Calories: 1262

Ingredients:

• Fish fillets 300g
• Corn tortillas 4
• Shredded cabbage 1 cup
• Avocado 1 medium
• Sour cream or yogurt 2 tbsp
• Lime 1
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Season the fish fillets with salt, pepper, and lime juice.
2. Step 2: Grill the fish fillets until cooked through.
3. Step 3: Warm the corn tortillas in a skillet.
4. Step 4: Assemble the tacos by placing fish fillets on the tortillas.
5. Step 5: Top with shredded cabbage, avocado slices, and a drizzle of sour cream or yogurt.
6. Step 6: Serve with lime wedges on the side.

Pancakes with Maple Syrup

Calories: 723

Ingredients:

• Flour 100g
• Baking Powder 1 teaspoon
• Salt Pinch
• Milk 200ml
• Egg 1
• Butter 50g
• Maple Syrup 50g

Cooking Steps:

1. Step 1: In a mixing bowl, combine 100g of flour, 1 teaspoon of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk together 200ml of milk, 1 egg, and 50g of melted butter.
3. Step 3: Pour the wet ingredients into the dry ingredients and mix until just combined.
4. Step 4: Heat a frying pan over medium heat and grease with a small amount of butter.
5. Step 5: Pour 1/4 cup of batter onto the pan and cook until bubbles form on the surface. Flip and cook for another 1-2 minutes.
6. Step 6: Repeat with remaining batter.
7. Step 7: Serve pancakes with 50g of maple syrup.

Ham and Cheese Sandwich

Calories: 868

Ingredients:

• Whole Wheat Bread 100g
• Mayonnaise 20g
• Ham 100g
• Cheese 50g
• Lettuce 20g
• Tomato 10g

Cooking Steps:

1. Step 1: Lightly toast 100g of whole wheat bread.
2. Step 2: Spread 20g of mayonnaise on one side of each slice.
3. Step 3: Place 100g of sliced ham and 50g of cheese on one slice of bread.
4. Step 4: Top with lettuce, tomato slices, and the other slice of bread.
5. Step 5: Cut the sandwich in half and serve.

Steak with Grilled Asparagus

Calories: 1301

Ingredients:

• Steak 250g
• Salt Pinch
• Pepper Pinch
• Olive Oil 1 tablespoon
• Asparagus 150g

Cooking Steps:

1. Step 1: Season 250g of steak with salt and pepper.
2. Step 2: Heat 1 tablespoon of olive oil in a pan over high heat.
3. Step 3: Cook the steak for 4-5 minutes on each side, or until desired doneness.
4. Step 4: Remove the steak from the pan and let it rest for 5 minutes.
5. Step 5: In the same pan, add 150g of asparagus spears and cook for 5-6 minutes until tender.
6. Step 6: Serve the steak with grilled asparagus.

Bagel with Cream Cheese

Calories: 725

Ingredients:

• Bagel 125g (approx. 1 whole bagel)
• Cream Cheese 100g
• Optional toppings 25g

Cooking Steps:

1. Step 1: Toast the bagel halves until golden brown.
2. Step 2: Spread the cream cheese evenly on each bagel half.
3. Step 3: Optional: Add your choice of toppings like smoked salmon, tomatoes, or cucumbers.

Quinoa Salad

Calories: 925

Ingredients:

• Quinoa 100g
• Mixed vegetables 150g
• Olive oil 25g
• Lemon juice 25g
• Optional protein 50g

Cooking Steps:

1. Step 1: Cook quinoa according to package instructions and let it cool.
2. Step 2: Chop the vegetables into small pieces.
3. Step 3: Mix the cooled quinoa with chopped vegetables, olive oil, lemon juice, and salt and pepper to taste.
4. Step 4: Optional: Add protein like chicken, beans, or chickpeas.

Shrimp Pasta

Calories: 1243

Ingredients:

• Pasta 150g
• Shrimp 100g
• Olive oil 25g
• Minced garlic 10g
• Marinara sauce 100g
• Chopped parsley 15g

Cooking Steps:

1. Step 1: Cook the pasta according to package instructions and drain.
2. Step 2: In a large pan, heat olive oil over medium heat.
3. Step 3: Add minced garlic and shrimp, cooking until shrimp are pink and cooked through.
4. Step 4: Stir in the cooked pasta and marinara sauce, mixing well.
5. Step 5: Season with salt and pepper to taste, and garnish with chopped parsley.