Kickstart Your Culinary Journey: The Ultimate Balanced Meal Plan for Beginner Cooks!

Scrambled Eggs with Spinach

Calories: 575

Ingredients:

• Eggs 3 large
• Spinach 100g
• Salt to taste
• Pepper to taste
• Butter or Oil 1 tsp

Cooking Steps:

1. Step 1: Beat the eggs in a bowl and season with salt and pepper. Set aside.
2. Step 2: Heat a non-stick pan over medium heat and add a small amount of oil or butter.
3. Step 3: Add spinach to the pan and cook until wilted.
4. Step 4: Pour the eggs into the pan and gently stir until the eggs are fully cooked and scrambled with the spinach.
5. Step 5: Serve hot and enjoy.

Turkey and Cheese Sandwich

Calories: 690

Ingredients:

• Whole wheat bread 2 slices
• Turkey slices 100g
• Cheese slice 1 slice
• Lettuce 50g
• Tomato 30g
• Mayonnaise 1 tbsp

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: Spread mayonnaise on one side of each slice of bread.
3. Step 3: Layer turkey slices on top of one slice of bread.
4. Step 4: Place cheese slice on top of the turkey.
5. Step 5: Add lettuce and tomato slices.
6. Step 6: Top with the other slice of bread to form a sandwich.
7. Step 7: Cut the sandwich in half and serve.

Grilled Chicken with Roasted Vegetables

Calories: 1000

Ingredients:

• Chicken breast 200g
• Bell peppers 50g
• Zucchini 50g
• Carrots 50g
• Olive oil 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season the chicken breasts with salt and pepper.
3. Step 3: Grill the chicken for about 5 minutes on each side until cooked through and juicy.
4. Step 4: Slice bell peppers, zucchini, and carrots into bite-sized pieces.
5. Step 5: On a baking sheet, toss the vegetables with olive oil, salt, and pepper.
6. Step 6: Roast the vegetables in the oven for 20 minutes or until tender and caramelized.
7. Step 7: Serve the grilled chicken alongside the roasted vegetables.

Greek Yogurt with Berries

Calories: 575

Ingredients:

• Greek Yogurt 200g
• Mixed Berries 100g
• Honey 1 tablespoon (optional)

Cooking Steps:

1. Step 1: In a bowl, combine 200g of Greek yogurt.
2. Step 2: Add 100g of mixed berries on top of the yogurt.
3. Step 3: Drizzle with 1 tablespoon of honey for sweetness if desired.
4. Step 4: Mix gently and enjoy.

Chicken Caesar Salad

Calories: 690

Ingredients:

• Chicken Breast 150g
• Romaine Lettuce 1 head
• Caesar Dressing 30g
• Croutons 20g
• Parmesan Cheese 10g

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until cooked through.
2. Step 2: Chop a small head of romaine lettuce and place it in a bowl.
3. Step 3: Add grilled chicken, 30g of Caesar dressing, 20g of croutons, and 10g of grated Parmesan cheese.
4. Step 4: Toss all ingredients together and serve.

Baked Salmon with Quinoa

Calories: 1036

Ingredients:

• Salmon Fillet 200g
• Quinoa 100g
• Lemon 1/2 lemon
• Salt to taste
• Pepper to taste
• Parsley for garnish

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Place 200g of salmon fillet on a baking sheet, season with salt, pepper, and a squeeze of lemon.
3. Step 3: Bake salmon for 15-20 minutes until fully cooked.
4. Step 4: Meanwhile, cook 100g of quinoa as per package instructions.
5. Step 5: Serve baked salmon over cooked quinoa and garnish with parsley.

Avocado Toast with Eggs

Calories: 600

Ingredients:

• Whole-grain bread 2 slices
• Avocado 1 medium
• Egg 2 large
• Lemon juice 1 teaspoon
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Toast 2 slices of whole-grain bread.
2. Step 2: Slice an avocado in half, remove the pit, and scoop the flesh into a bowl.
3. Step 3: Mash the avocado using a fork and add a pinch of salt, pepper, and lemon juice.
4. Step 4: Heat a non-stick pan over medium heat and spray lightly with cooking oil.
5. Step 5: Crack 2 eggs into the pan and cook until the whites are set and yolks remain runny.
6. Step 6: Spread mashed avocado over toasted bread and top each slice with a cooked egg.

BLT Wrap

Calories: 750

Ingredients:

• Gluten-free tortilla 1 large
• Bacon 3 slices
• Lettuce leaves 3 pieces
• Tomato 1 medium
• Mayonnaise 2 tablespoons

Cooking Steps:

1. Step 1: Cook 3 slices of bacon in a pan over medium-high heat until crispy.
2. Step 2: Lay out a large gluten-free tortilla.
3. Step 3: Spread 2 tablespoons of mayonnaise evenly over the tortilla.
4. Step 4: Lay 3 washed lettuce leaves onto the tortilla.
5. Step 5: Add a chopped tomato and the cooked bacon slices.
6. Step 6: Carefully wrap the tortilla around the ingredients, folding in the sides as you roll.

Beef Stir-fry with Rice

Calories: 950

Ingredients:

• Jasmine rice 200g
• Beef strips 200g
• Bell peppers 150g
• Vegetable oil 1 tablespoon
• Soy sauce 1 tablespoon
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Cook 200g jasmine rice in a pot with water until tender.
2. Step 2: Slice 200g of beef strips and season with salt and pepper.
3. Step 3: Heat 1 tablespoon of vegetable oil in a pan over medium heat.
4. Step 4: Add beef strips, cooking until brown.
5. Step 5: Add 150g of mixed bell peppers and 1 tablespoon of soy sauce, stir-frying until peppers are tender.
6. Step 6: Serve stir-fried beef and vegetables over the cooked rice.

Banana Nut Oatmeal

Calories: 575

Ingredients:

• Rolled oats 50g
• Banana 100g
• Walnuts 30g
• Water 200ml

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of water to a boil.
2. Step 2: Add 1/2 cup of rolled oats and reduce heat to low. Cook for 5 minutes, stirring occasionally.
3. Step 3: Slice 1 small banana and stir into the oatmeal.
4. Step 4: Add 1 tablespoon of chopped walnuts and stir to combine.
5. Step 5: Remove from heat and serve warm.

Tuna Salad

Calories: 690

Ingredients:

• Canned tuna 150g
• Celery 30g
• Red onion 30g
• Mayonnaise 30g
• Mixed greens 100g

Cooking Steps:

1. Step 1: Drain 1 can of tuna and place in a bowl.
2. Step 2: Chop 1/4 cup of celery and 1/4 cup of red onion, add to the bowl with the tuna.
3. Step 3: Add 2 tablespoons of mayonnaise to the mixture.
4. Step 4: Mix ingredients together until combined.
5. Step 5: Serve the tuna salad on 1 cup of mixed greens.

Pasta with Marinara Sauce and Meatballs

Calories: 1036

Ingredients:

• Pasta 100g
• Marinara sauce 200g
• Meatballs 100g
• Olive oil 15ml

Cooking Steps:

1. Step 1: Bring a pot of salted water to a boil and cook 100g of pasta until al dente, about 8 minutes.
2. Step 2: In a pan, heat 1 tablespoon of olive oil and brown 4 meatballs.
3. Step 3: Add 200g of marinara sauce to the pan and simmer with the meatballs for 5 minutes.
4. Step 4: Drain the pasta and add it to the sauce and meatballs. Toss to combine.
5. Step 5: Serve hot, with a sprinkle of parmesan cheese if desired.

Breakfast Burrito

Calories: 575

Ingredients:

• Eggs 2 large
• Whole wheat tortilla 1
• Cheese 50g
• Salsa 50g

Cooking Steps:

1. Step 1: Preheat a non-stick skillet over medium heat.
2. Step 2: Beat 2 eggs in a bowl and season with salt and pepper.
3. Step 3: Add eggs to the skillet and scramble gently, cooking through but still soft.
4. Step 4: Warm a whole wheat tortilla in a pan for 30 seconds on each side.
5. Step 5: Place eggs on the tortilla, add 50g of grated cheese and 50g of salsa.
6. Step 6: Roll the tortilla tightly to make a burrito, serve hot.

Caprese Salad

Calories: 690

Ingredients:

• Fresh mozzarella 200g
• Tomatoes 200g
• Fresh basil 30g
• Olive oil 30ml

Cooking Steps:

1. Step 1: Slice 200g of fresh mozzarella and 200g of tomatoes into 5mm thick slices.
2. Step 2: Arrange the slices alternately with 30g of fresh basil leaves on a large serving platter.
3. Step 3: Drizzle with 30ml of olive oil and balsamic vinegar to taste.
4. Step 4: Season lightly with salt and pepper.
5. Step 5: Serve immediately or allow to sit at room temperature for 30 minutes before serving.

Roast Pork with Mashed Potatoes

Calories: 1035

Ingredients:

• Pork loin 300g
• Olive oil 2 tbsp
• Potatoes 200g
• Milk 50ml
• Butter 30g

Cooking Steps:

1. Step 1: Season 300g of pork loin generously with salt and pepper.
2. Step 2: Heat 2 tablespoons of olive oil in a large skillet over medium heat.
3. Step 3: Sear pork evenly on all sides until browned, about 5 minutes.
4. Step 4: Reduce heat to low and cook pork through, approximately 5 more minutes until juices run clear.
5. Step 5: Meanwhile, boil 200g of peeled and cubed potatoes in salted water until fork-tender, about 10 minutes.
6. Step 6: Drain and mash potatoes with 50ml of milk and 30g of butter, season to taste.
7. Step 7: Serve the pork with mashed potatoes and a side of green beans.

Fruit Smoothie

Calories: 600

Ingredients:

• banana 1 large
• almond milk 150ml
• mixed berries 150g
• honey 1 tablespoon

Cooking Steps:

1. Step 1: Peel and slice a banana.
2. Step 2: Measure 150ml of almond milk.
3. Step 3: Combine the banana, almond milk, and 150g of mixed berries in a blender.
4. Step 4: Add a tablespoon of honey and blend until smooth.
5. Step 5: Pour into a glass and serve.

Grilled Cheese Sandwich with Tomato Soup

Calories: 750

Ingredients:

• bread 2 slices
• cheddar cheese 1 slice
• butter 5g
• tomato soup 200ml

Cooking Steps:

1. Step 1: Heat a pan over medium heat.
2. Step 2: Butter two slices of bread on one side each.
3. Step 3: Place a slice of cheese between the buttered sides of the bread.
4. Step 4: Grill in the pan until golden brown on both sides.
5. Step 5: In a pot, heat ready-made tomato soup (200ml) until warm.
6. Step 6: Serve the grilled cheese with the hot tomato soup.

Shrimp Tacos

Calories: 950

Ingredients:

• shrimps 200g
• olive oil 1 tablespoon
• taco shells 2 large
• avocado 1 small
• lettuce 50g
• lime 1 wedge

Cooking Steps:

1. Step 1: Peel and devein 200g of shrimps.
2. Step 2: Heat olive oil in a pan over medium heat.
3. Step 3: Cook the shrimps for 2 minutes on each side until pink and opaque.
4. Step 4: Warm taco shells in a separate pan.
5. Step 5: Assemble tacos with shrimps and add sliced avocado and shredded lettuce.
6. Step 6: Serve with a lime wedge on the side.

Eggs Benedict

Calories: 575

Ingredients:

• English muffins 2 halves
• Canadian bacon 2 slices
• Eggs 2 large
• Hollandaise sauce 2 tablespoons

Cooking Steps:

1. Step 1: Toast the English muffins under a grill for 2 minutes.
2. Step 2: In a skillet, cook Canadian bacon on medium heat until brown, about 3 minutes per side.
3. Step 3: Fill a saucepan with water, bring to a simmer, and add a drop of vinegar.
4. Step 4: Crack an egg into a small bowl, and gently slide it into simmering water. Repeat with the second egg. Poach for 3-4 minutes.
5. Step 5: Place bacon and poached eggs on English muffin halves.
6. Step 6: Top with prepared hollandaise sauce, season with salt, and serve.

Chicken Quesadilla

Calories: 690

Ingredients:

• Flour tortillas 2 large
• Cooked chicken breast 100g
• Monterey Jack cheese 50g
• Sour cream 2 tablespoons
• Salsa 2 tablespoons

Cooking Steps:

1. Step 1: Place one tortilla on a flat surface and spread cooked chicken evenly over half.
2. Step 2: Sprinkle Monterey Jack cheese over the chicken.
3. Step 3: Fold the tortilla in half to encase the filling.
4. Step 4: Heat a little oil in a large skillet over medium heat.
5. Step 5: Cook the quesadilla for about 3 minutes per side until the cheese melts and tortilla is golden brown.
6. Step 6: Cut into wedges and serve with sour cream and salsa.

Steak with Baked Potato and Broccoli

Calories: 1030

Ingredients:

• Ribeye steak 200g
• Potato 1 large
• Broccoli florets 150g

Cooking Steps:

1. Step 1: Preheat the oven to 200°C for the baked potato.
2. Step 2: Scrub the potato, pierce with a fork, and bake for 30 minutes.
3. Step 3: Heat a skillet over high heat, season steak with salt and pepper.
4. Step 4: Place steak in the skillet and cook for 3-4 minutes per side for medium-rare.
5. Step 5: Meanwhile, steam broccoli for 5 minutes until tender.
6. Step 6: Serve steak with baked potato and broccoli on the side.