Unlock Your Culinary Potential: The Ultimate 12-Week Nutritious Gourmet Week Meal Plan for Beginners!

Greek Yogurt with Honey and Berries

Calories: 530

Ingredients:

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

Cooking Steps:

1. Step 1: In a bowl, add 200g Greek yogurt.
2. Step 2: Drizzle 2 tablespoons of honey over the yogurt.
3. Step 3: Top with 100g of mixed berries (such as strawberries, blueberries, raspberries).
4. Step 4: Mix gently and enjoy.

Quinoa Salad with Roasted Vegetables

Calories: 740

Ingredients:

• Quinoa 100g
• Mixed vegetables 150g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions.
2. Step 2: Chop 150g of mixed vegetables (such as bell peppers, zucchini, cherry tomatoes).
3. Step 3: Toss vegetables in olive oil and roast in the oven at 200°C for 15 minutes.
4. Step 4: Once quinoa is cooked and vegetables are roasted, mix them together in a large bowl.
5. Step 5: Season with salt, pepper, and a squeeze of lemon juice.

Baked Salmon with Asparagus and Quinoa

Calories: 860

Ingredients:

• Salmon fillet 200g
• Asparagus 150g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste
• Lemon juice 1 tablespoon
• Quinoa 100g

Cooking Steps:

1. Step 1: Preheat oven to 200°C.
2. Step 2: Place salmon fillet (200g) on a baking sheet and season with salt, pepper, and lemon juice.
3. Step 3: Arrange 150g of asparagus around the salmon and drizzle with olive oil.
4. Step 4: Bake for 20 minutes until salmon is cooked through and asparagus is tender.
5. Step 5: Cook 100g of quinoa according to package instructions.
6. Step 6: Serve the baked salmon and asparagus with a side of quinoa.

Smoothie with Berries, Spinach, and Greek Yogurt

Calories: 530

Ingredients:

• Mixed berries 150g
• Greek yogurt 120g
• Spinach 30g
• Almond milk 200ml

Cooking Steps:

1. Step 1: In a blender, combine 1 cup of mixed berries, 1/2 cup of Greek yogurt, 1 cup of spinach, and 1 cup of almond milk.
2. Step 2: Blend on high until the mixture is smooth and creamy.
3. Step 3: If the smoothie is too thick, add a little more almond milk until it reaches your desired consistency.
4. Step 4: Pour into a glass and enjoy!

Grilled Vegetable Wrap

Calories: 635

Ingredients:

• Bell pepper 100g
• Zucchini 100g
• Red onion 50g
• Olive oil 10ml
• Whole-wheat tortilla 1 large
• Hummus 30g

Cooking Steps:

1. Step 1: Preheat the grill or a grill pan over medium heat.
2. Step 2: Slice 1 bell pepper, 1 zucchini, and 1 red onion into strips.
3. Step 3: Toss the vegetables with 1 tablespoon of olive oil, salt, and pepper.
4. Step 4: Grill the vegetables for 5-7 minutes, until tender and slightly charred.
5. Step 5: Warm a whole-wheat tortilla on the grill for about 1 minute.
6. Step 6: Spread 2 tablespoons of hummus over the tortilla, add the grilled vegetables, and roll up the wrap.

Stir-fried Shrimp with Veggies and Brown Rice

Calories: 885

Ingredients:

• Brown rice 100g
• Shrimp 200g
• Bell pepper 100g
• Zucchini 100g
• Carrot 100g
• Snap peas 50g
• Olive oil 15ml
• Soy sauce 30ml
• Sesame oil 5ml

Cooking Steps:

1. Step 1: Cook 1/2 cup of brown rice according to package instructions.
2. Step 2: While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
3. Step 3: Add 200g of shrimp and cook for 3-4 minutes until pink and opaque, then remove from skillet and set aside.
4. Step 4: In the same skillet, add 1 chopped bell pepper, 1 chopped zucchini, 1 chopped carrot, and 1/2 cup of snap peas.
5. Step 5: Stir-fry the vegetables for 5-7 minutes until tender-crisp.
6. Step 6: Add the shrimp back to the skillet along with 2 tablespoons of soy sauce and 1 teaspoon of sesame oil.
7. Step 7: Stir to combine and heat through.
8. Step 8: Serve the stir-fry over the cooked brown rice.

Avocado Toast with Poached Egg

Calories: 529

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Egg 2
• Salt to taste
• Pepper to taste
• Red pepper flakes (optional) to taste

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread.
2. Step 2: While the bread is toasting, mash one avocado in a bowl and add a pinch of salt and pepper.
3. Step 3: Bring a small pot of water to a gentle simmer, then crack in two eggs, one at a time, to poach for about 3 minutes or until the whites are set.
4. Step 4: Spread the mashed avocado evenly on the toasted bread slices.
5. Step 5: Top each slice of toast with a poached egg.
6. Step 6: Season with additional salt, pepper, and optional red pepper flakes.

Spinach and Feta Salad

Calories: 635

Ingredients:

• Spinach 4 cups
• Cucumber 1 small
• Cherry tomatoes 1 cup
• Red bell pepper 1
• Feta cheese 150g
• 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 4 cups of fresh spinach leaves.
2. Step 2: Chop and add 1 small cucumber, 1 cup of cherry tomatoes, and 1 red bell pepper.
3. Step 3: Crumble 150g of feta cheese and add to the salad.
4. Step 4: In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, and a pinch of salt and pepper for the dressing.
5. Step 5: Pour the dressing over the salad and toss to combine.

Vegetable and Chickpea Curry with Rice

Calories: 950

Ingredients:

• Olive oil 2 tablespoons
• Onion 1
• Garlic cloves 2
• Ginger 1 tablespoon
• Curry powder 1 tablespoon
• Red bell pepper 1
• Zucchini 1
• Carrots 1 cup
• Chickpeas 1 can (400g)
• Diced tomatoes 1 can (400g)
• Basmati rice 1 cup (cooked)

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a large pan over medium heat.
2. Step 2: Add 1 chopped onion and sautée until translucent.
3. Step 3: Add 2 minced garlic cloves and 1 tablespoon of grated ginger, cooking until aromatic.
4. Step 4: Stir in 1 tablespoon of curry powder and cook for another minute.
5. Step 5: Add 1 diced red bell pepper, 1 diced zucchini, and 1 cup of chopped carrots. Cook until the vegetables are tender.
6. Step 6: Add 1 can of chickpeas (drained and rinsed) and 1 can of diced tomatoes (400g).
7. Step 7: Simmer for 15 minutes to let the flavors meld.
8. Step 8: Serve over 1 cup of cooked basmati rice.

Oatmeal with Berries and Almonds

Calories: 600

Ingredients:

• Oats 1 cup
• Berries 1/4 cup
• Almonds Handful
• Honey Optional, for drizzling

Cooking Steps:

1. Step 1: In a medium saucepan, bring 2 cups of water to a boil.
2. Step 2: Add 1 cup of oats, reduce heat to low, and simmer for 5 minutes, stirring occasionally.
3. Step 3: Top with 1/4 cup of mixed berries and a handful of sliced almonds.
4. Step 4: Serve with a drizzle of honey if desired.

Tomato Basil Soup with Whole Grain Bread

Calories: 800

Ingredients:

• Olive oil 1 tbsp
• Onion 1 chopped
• Tomatoes 3 cups
• Vegetable broth 2 cups
• Basil Handful
• Whole grain bread 1-2 slices

Cooking Steps:

1. Step 1: In a large pot, heat 1 tbsp of olive oil over medium heat.
2. Step 2: Add 1 chopped onion and sauté until translucent.
3. Step 3: Add 3 cups of chopped tomatoes and cook for 5 minutes.
4. Step 4: Add 2 cups of vegetable broth, a handful of fresh basil leaves, and simmer for 10 minutes.
5. Step 5: Blend the soup until smooth and season with salt and pepper to taste.
6. Step 6: Serve with 1-2 slices of toasted whole grain bread.

Lemon Herb Grilled Chicken with Roasted Vegetables

Calories: 1000

Ingredients:

• Chicken breast 1
• Lemon juice 2 tbsp
• Olive oil 2 tbsp
• Mixed herbs 1 tsp each of thyme, rosemary, and oregano
• Mixed vegetables 2 cups
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Marinate 1 chicken breast in lemon juice, olive oil, and mixed herbs for 10 minutes.
3. Step 3: Grill the chicken for 5-7 minutes on each side until fully cooked.
4. Step 4: Meanwhile, chop 2 cups of mixed vegetables (such as bell peppers, zucchini, and carrots) and toss with olive oil, salt, and pepper.
5. Step 5: Roast the vegetables in a preheated oven at 400°F (200°C) for 20 minutes, stirring halfway through.
6. Step 6: Serve the grilled chicken with the roasted vegetables.

Fruit and Nut Parfait

Calories: 529

Ingredients:

• Greek yogurt 150g
• Honey 50g
• Mixed berries 50g
• Chopped nuts 30g

Cooking Steps:

1. Step 1: In a bowl, mix 150g of Greek yogurt with 50g of honey.
2. Step 2: Layer the yogurt mixture with 50g of mixed berries.
3. Step 3: Sprinkle 30g of chopped nuts on top.
4. Step 4: Add a drizzle of honey on top to finish.

Hummus and Veggie Wrap

Calories: 740

Ingredients:

• Hummus 100g
• Whole wheat tortilla 1
• Cucumber 50g
• Shredded carrots 50g
• Bell peppers 50g
• Mixed greens 100g

Cooking Steps:

1. Step 1: Spread 100g of hummus evenly over a whole wheat tortilla.
2. Step 2: Layer 50g of sliced cucumbers, 50g of shredded carrots, and 50g of bell peppers on top.
3. Step 3: Add 100g of mixed greens.
4. Step 4: Fold the sides of the tortilla over the filling and roll tightly to form a wrap. Cut in half to serve.

Broiled Cod with Quinoa and Steamed Broccoli

Calories: 845

Ingredients:

• Cod fillet 200g
• Quinoa 100g
• Broccoli florets 100g
• Lemon juice 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the broiler to high. Season a 200g fillet of cod with salt, pepper, and lemon juice.
2. Step 2: Broil the cod for 8-10 minutes until it flakes easily with a fork.
3. Step 3: Cook 100g of quinoa according to package instructions.
4. Step 4: Steam 100g of broccoli florets until tender.
5. Step 5: Serve the cod over the quinoa with the steamed broccoli on the side.

Ricotta Toast with Berries and Honey

Calories: 529

Ingredients:

• Whole-grain bread 2 slices (100g)
• Ricotta cheese 1/2 cup (125g)
• Fresh berries 1/2 cup (100g)
• Honey 1 Tbsp (30g)

Cooking Steps:

1. Step 1: Toast the whole-grain bread slices until golden brown.
2. Step 2: Spread the ricotta cheese evenly on each slice of toast.
3. Step 3: Top with fresh berries.
4. Step 4: Drizzle honey over the berries.
5. Step 5: Serve immediately.

Mixed Greens Salad with Tuna

Calories: 634

Ingredients:

• Mixed greens 2 cups (100g)
• Cherry tomatoes 1/2 cup (85g)
• Cucumber 1/2 cup (52g)
• Red onion 1/4 cup (28g)
• Black olives 1/4 cup (35g)
• Canned tuna 1 can (130g)
• Olive oil 2 Tbsp (28g)
• Lemon juice 1 Tbsp (30g)
• Salt 1/4 tsp (2g)
• Pepper 1/4 tsp (2g)

Cooking Steps:

1. Step 1: In a large bowl, combine mixed greens, cherry tomatoes, cucumbers, red onions, and black olives.
2. Step 2: Top with canned tuna.
3. Step 3: Whisk together olive oil, lemon juice, salt, and pepper in a small bowl.
4. Step 4: Drizzle dressing over the salad and toss to combine.
5. Step 5: Serve immediately.

Mushroom and Spinach Risotto

Calories: 732

Ingredients:

• Olive oil 2 Tbsp (28g)
• Onion 1/2 cup (80g)
• Garlic 2 cloves (10g)
• Mushrooms 2 cups (150g)
• Arborio rice 3/4 cup (150g)
• Vegetable broth 4 cups (950g)
• Baby spinach 2 cups (100g)
• Parmesan cheese 1/2 cup (50g)
• Salt 1/2 tsp (3g)
• Pepper 1/4 tsp (2g)

Cooking Steps:

1. Step 1: In a large pan, heat olive oil over medium heat.
2. Step 2: Add chopped onion and garlic and sauté until soft.
3. Step 3: Add sliced mushrooms and cook until they release their juices.
4. Step 4: Add Arborio rice and toast for 2-3 minutes.
5. Step 5: Gradually add vegetable broth, one cup at a time, stirring constantly until each cup is absorbed.
6. Step 6: Once the rice is tender and creamy, stir in baby spinach until wilted.
7. Step 7: Stir in grated Parmesan cheese.
8. Step 8: Season with salt and pepper to taste and serve immediately.

Greek Yogurt with Granola and Fresh Fruit

Calories: 600

Ingredients:

• Greek yogurt 200g
• Granola 50g
• Mixed fresh fruit 100g
• Honey (optional) 1 tbsp

Cooking Steps:

1. Step 1: Measure 200g of Greek yogurt into a bowl.
2. Step 2: Add 50g of granola over the yogurt.
3. Step 3: Top with 100g of fresh mixed fruit (e.g., berries, apples – but avoid bananas).
4. Step 4: Drizzle with honey if desired.

Sweet Potato and Black Bean Salad

Calories: 740

Ingredients:

• Sweet potatoes 200g
• Black beans 150g
• Corn kernels 50g
• Bell peppers 100g
• Red onion 50g
• Olive oil 2 tbsp
• Lime juice 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Peel and dice 200g sweet potatoes and roast in preheated oven at 200°C for 20 minutes or until tender.
2. Step 2: In a large bowl, combine 150g black beans (drained and rinsed), 50g corn kernels, 100g chopped bell peppers, and 50g diced red onion.
3. Step 3: Add the roasted sweet potatoes to the bowl.
4. Step 4: In a smaller bowl, whisk together 2 tbsp olive oil, 1 tbsp lime juice, salt, and pepper.
5. Step 5: Pour the dressing over the salad and toss gently to combine.

Pesto Pasta with Cherry Tomatoes and Arugula

Calories: 800

Ingredients:

• Pasta 200g
• Olive oil 2 tbsp
• Cherry tomatoes 150g
• Arugula 100g
• Pesto sauce 4 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook 200g pasta according to package instructions. Drain and set aside.
2. Step 2: In a large pan, heat 2 tbsp olive oil.
3. Step 3: Add 150g cherry tomatoes (halved) and sauté for 5 minutes until softened.
4. Step 4: Add the cooked pasta to the pan and toss to combine.
5. Step 5: Stir in 100g arugula and 4 tbsp pesto sauce.
6. Step 6: Season with salt and pepper to taste and serve immediately.