Gourmet Delights Meal Plan: A 12-Week Culinary Adventure for Beginners to Savor Healthy, Delicious Meals!

Tomato Scrambled Eggs

Calories: 694

Ingredients:

• Eggs 150g
• Tomato 100g
• Salt To taste
• Oil 1 tablespoon

Cooking Steps:

1. Step 1: Crack the eggs into a bowl, add a pinch of salt, and whisk until smooth.
2. Step 2: In a non-stick pan over medium heat, add a little oil and pour in the egg mixture.
3. Step 3: Stir gently with a spatula to scramble the eggs softly.
4. Step 4: Once almost cooked through, add the chopped tomatoes and cook for another minute, mixing gently.
5. Step 5: Serve warm, garnished with green onion if desired.

Sesame Chicken Stir-Fry

Calories: 816

Ingredients:

• Chicken Breast 200g
• Broccoli 100g
• Bell Pepper 50g
• Soy Sauce 2 tablespoons
• Sesame Oil 1 tablespoon
• Garlic 2 cloves
• Sesame Seeds 1 tablespoon

Cooking Steps:

1. Step 1: Cut chicken breast into bite-sized pieces.
2. Step 2: In a wok, heat sesame oil and garlic over medium-high heat until fragrant.
3. Step 3: Add the chicken pieces and stir-fry for about 5-7 minutes until browned.
4. Step 4: Add the broccoli florets, bell pepper strips, and a splash of soy sauce.
5. Step 5: Stir-fry all ingredients for an additional 5 minutes until the vegetables are tender-crisp.
6. Step 6: Sprinkle sesame seeds on top before serving.

Ginger Soy Salmon with Spinach

Calories: 1216

Ingredients:

• Salmon Fillet 250g
• Spinach 150g
• Soy Sauce 3 tablespoons
• Ginger 1 tablespoon
• Honey 1 tablespoon
• Oil 1 tablespoon
• Lemon To garnish

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: In a small bowl, mix soy sauce, minced ginger, and honey to create a marinade.
3. Step 3: Place the salmon fillets in a baking dish and pour the marinade over them.
4. Step 4: Let the salmon marinate in the fridge for 15 minutes.
5. Step 5: Bake the salmon in the oven for 20-25 minutes until cooked through
6. Step 6: While the salmon is baking, heat oil in a large pan and sauté the spinach until wilted.
7. Step 7: Serve the baked salmon on a bed of sautéed spinach, garnished with lemon slices.

Avocado Toast with Poached Egg

Calories: 700

Ingredients:

• Whole grain bread 100g
• Avocado 100g
• Egg 1 large

Cooking Steps:

1. Step 1: Toast the whole grain bread until crispy.
2. Step 2: Mash the avocado and season with salt, pepper, and a small squeeze of lemon juice.
3. Step 3: Spread the avocado mash on the toasted bread.
4. Step 4: Bring water to a gentle simmer in a saucepan and add a tablespoon of vinegar.
5. Step 5: Crack the egg into a small bowl, then gently slide it into the simmering water.
6. Step 6: Cook for 3-4 minutes until the egg white is set but the yolk is still runny.
7. Step 7: Remove the poached egg with a slotted spoon and place it on top of the avocado toast.

Beef and Broccoli

Calories: 900

Ingredients:

• Beef strips 150g
• Broccoli 150g
• Soy sauce 2 tbsp
• Cooking oil 1 tbsp

Cooking Steps:

1. Step 1: Slice the beef into thin strips and season with salt and pepper.
2. Step 2: Heat oil in a large skillet or wok over medium-high heat.
3. Step 3: Add the beef strips and stir-fry until browned and cooked through. Remove from skillet.
4. Step 4: In the same skillet, add more oil if necessary, then add broccoli florets and stir-fry for about 4-5 minutes.
5. Step 5: Return the beef to the skillet, add soy sauce and a splash of water, and stir well to combine.
6. Step 6: Cook for another 2-3 minutes until the broccoli is tender but still crisp.

Honey Garlic Shrimp with Rice

Calories: 1125

Ingredients:

• Shrimp 200g
• Rice 150g
• Soy sauce 3 tbsp
• Honey 2 tbsp
• Garlic 3 cloves

Cooking Steps:

1. Step 1: Rinse and drain the shrimp, then pat dry with paper towels.
2. Step 2: In a bowl, mix honey, minced garlic, soy sauce, and pepper to create the marinade.
3. Step 3: Marinate the shrimp in the mixture for 10 minutes.
4. Step 4: While marinating, cook rice according to package instructions (15 to 20 minutes).
5. Step 5: Heat a non-stick pan over medium heat and add the shrimp along with the marinade.
6. Step 6: Cook shrimp for 3-4 minutes on each side until they are pink and opaque.
7. Step 7: Serve shrimp over the cooked rice, drizzle with remaining sauce if desired.

Banana Pancakes

Calories: 682

Ingredients:

• Bananas 150g
• Flour 70g
• Baking powder 5g
• Eggs 50g
• Vegetable oil 5g

Cooking Steps:

1. Step 1: Mash bananas in a bowl.
2. Step 2: Mix with flour and baking powder.
3. Step 3: Add eggs and stir until smooth.
4. Step 4: Pour batter onto a heated non-stick skillet.
5. Step 5: Cook until golden brown on both sides.
6. Step 6: Serve warm.

Lemon Chicken Salad

Calories: 872

Ingredients:

• Chicken breast 100g
• Lettuce 100g
• Cucumbers 50g
• Bell peppers 40g
• Sesame seeds 10g
• Lemon juice 5g
• Soy sauce 5g

Cooking Steps:

1. Step 1: Marinate chicken in lemon juice and soy sauce for 10 minutes.
2. Step 2: Grill chicken until fully cooked.
3. Step 3: Chop and mix with lettuce, cucumbers, and bell peppers.
4. Step 4: Add sesame seeds and a lemon-soy dressing.
5. Step 5: Toss salad and serve chilled.

Teriyaki Pork with Vegetables

Calories: 1085

Ingredients:

• Pork loin 150g
• Teriyaki sauce 30g
• Carrots 100g
• Broccoli 100g
• Rice 100g

Cooking Steps:

1. Step 1: Slice pork and marinate in teriyaki sauce for 15 minutes.
2. Step 2: Stir-fry pork in a pan until browned.
3. Step 3: Add chopped carrots and broccoli, cooking until tender.
4. Step 4: Pour in additional teriyaki sauce and simmer.
5. Step 5: Serve hot over a bed of rice.

Veggie Omelette

Calories: 681

Ingredients:

• Eggs 3 large
• Bell Pepper 50g, diced
• Onion 40g, diced
• Spinach 30g, chopped
• Oil 1 tablespoon
• Salt and Pepper to taste

Cooking Steps:

1. Step 1: Beat 3 eggs in a bowl and add salt and pepper to taste.
2. Step 2: Heat a non-stick skillet over medium heat and add 1 tablespoon of oil.
3. Step 3: Add diced bell pepper, onion, and spinach, sauté for 5 minutes.
4. Step 4: Pour the beaten eggs into the skillet and cook for 5-7 minutes or until set, then fold and serve.

Steak Tacos with Salsa

Calories: 817

Ingredients:

• Beef Steak 200g
• Lime Juice 1 tablespoon
• Salt and Pepper to taste
• Tomatoes 50g, chopped
• Cilantro 10g, chopped
• Onion 20g, chopped
• Corn Tortillas 3 small

Cooking Steps:

1. Step 1: Marinate 200g of beef steak with lime juice, salt, and pepper for 15 minutes.
2. Step 2: Grill or pan-sear the steak for 4-5 minutes per side; let it rest, then slice.
3. Step 3: Chop tomatoes, cilantro, and onion for salsa, and mix in a bowl with lime juice.
4. Step 4: Warm corn tortillas and place sliced steak and salsa on each.
5. Step 5: Optional: Serve with sliced avocado and enjoy.

Sweet and Sour Chicken

Calories: 1228

Ingredients:

• Chicken Breast 250g
• Soy Sauce 2 tablespoons
• Ginger 10g, grated
• Garlic 10g, minced
• Bell Peppers 100g, chopped
• Pineapple 80g, chunks
• Vinegar 2 tablespoons
• Sugar 20g
• Cornstarch 15g
• Oil 1 tablespoon
• Cooked Rice 200g

Cooking Steps:

1. Step 1: Cube 250g of chicken breast and marinate with soy sauce, ginger, and garlic for 15 minutes.
2. Step 2: In a large pan, heat oil and fry the marinated chicken until cooked through.
3. Step 3: Remove chicken and sauté chopped bell peppers and pineapple chunks for 5 minutes.
4. Step 4: Add chicken back into the pan and pour over a mix of vinegar, soy sauce, sugar, and cornstarch.
5. Step 5: Cook everything together for another 5-10 minutes until the sauce thickens.
6. Step 6: Serve over a bed of cooked rice.

Fruit and Nut Yogurt Bowl

Calories: 750

Ingredients:

• Dairy-free yogurt 200g
• Mixed nuts 50g
• Assorted fruits (strawberries, bananas, apples) 100g
• Chia seeds 5g
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: Gather all ingredients: dairy-free yogurt, mixed nuts, assorted fruits, honey, and chia seeds.
2. Step 2: In a bowl, add 200g of dairy-free yogurt.
3. Step 3: Chop assorted fruits like strawberries, bananas, and apples, and add them to the bowl.
4. Step 4: Add 50g of mixed nuts to the bowl for crunch.
5. Step 5: Sprinkle 5g of chia seeds on top.
6. Step 6: Drizzle a teaspoon of honey for added sweetness.
7. Step 7: Mix gently to combine all the ingredients well. Serve immediately.

Pork Loin with Mashed Potatoes

Calories: 900

Ingredients:

• Pork loin 150g
• Potatoes 200g
• Olive oil or dairy-free butter 2 teaspoons
• Salt to taste
• Pepper to taste
• Steamed green vegetables (broccoli, bok choy) 50g

Cooking Steps:

1. Step 1: Season 150g of pork loin with salt, pepper, and any preferred Chinese spices.
2. Step 2: In a hot pan, sear the pork loin on all sides until golden brown.
3. Step 3: Transfer to an oven set to 180°C and roast for 25 minutes or until cooked through.
4. Step 4: Boil 200g of peeled potatoes until soft.
5. Step 5: Mash the potatoes with a little olive oil or dairy-free butter, salt, and pepper until smooth.
6. Step 6: Serve the pork loin slices on a plate alongside the mashed potatoes.
7. Step 7: Garnish with some steamed greens like broccoli or bok choy.

Grilled Lemon Herb Chicken

Calories: 1075

Ingredients:

• Chicken breast 200g
• Lemon juice 2 tablespoons
• Garlic 2 cloves
• Mixed dried herbs 1 tablespoon
• Bell peppers 50g
• Zucchini 50g
• Leafy greens 50g
• Cherry tomatoes 30g
• Cucumbers 30g
• Vinaigrette 1 tablespoon

Cooking Steps:

1. Step 1: Marinate 200g of chicken breast with lemon juice, garlic, and mixed dried herbs for 30 minutes.
2. Step 2: Preheat a grill to medium heat.
3. Step 3: Grill the chicken for about 7 minutes on each side, or until fully cooked.
4. Step 4: Slice the chicken and serve with a side of 100g grilled vegetables such as bell peppers and zucchini.
5. Step 5: Prepare a small side salad with 50g leafy greens, cherry tomatoes, and cucumbers, seasoned with light vinaigrette.
6. Step 6: Arrange all components on a plate and serve warm.

Smoothie Bowl

Calories: 680

Ingredients:

• frozen mixed berries 150g
• almond milk 100ml
• chia seeds 10g
• banana 50g
• mixed nuts 20g

Cooking Steps:

1. Step 1: Add 150g of frozen mixed berries to a blender.
2. Step 2: Add 100ml of almond milk (ensure it's dairy-free).
3. Step 3: Add a spoonful of chia seeds (10g) for thickness and nutrition.
4. Step 4: Blend until smooth and creamy.
5. Step 5: Pour the smoothie into a bowl.
6. Step 6: Top with sliced fruits like banana (50g) and a handful of nuts (20g).

Grilled Cheese and Tomato Soup

Calories: 850

Ingredients:

• olive oil 1 tbsp
• onion 50g
• garlic 5g
• tomatoes 300g
• vegetable stock 200ml
• whole wheat bread 2 slices
• dairy-free cheese 2 slices

Cooking Steps:

1. Step 1: For the soup, heat a pot and add 1 tbsp of olive oil.
2. Step 2: Add finely chopped onion (50g) and garlic (5g), sauté until golden.
3. Step 3: Add 300g of chopped tomatoes, cook until soft.
4. Step 4: Blend the tomato mixture until smooth, then return to pot.
5. Step 5: Add 200ml vegetable stock, season with salt and pepper.
6. Step 6: Simmer for 15 minutes, then serve hot.
7. Step 7: For the sandwich, take two slices of whole wheat bread.
8. Step 8: Place two slices of cheddar cheese (ensure it's dairy-free) between the bread.
9. Step 9: Heat a pan, add a little olive oil, and grill the sandwich until golden brown on both sides.

Basil Garlic Shrimp Pasta

Calories: 1200

Ingredients:

• gluten-free pasta 200g
• olive oil 1 tbsp
• garlic 10g
• shrimp 200g
• basil leaves 20g
• lemon zest to taste
• lemon juice to taste

Cooking Steps:

1. Step 1: Boil 200g of gluten-free pasta according to package instructions.
2. Step 2: In a pan, heat 1 tbsp of olive oil.
3. Step 3: Add minced garlic (10g) and sauté until fragrant.
4. Step 4: Add 200g of shrimp, sauté until pink.
5. Step 5: Add chopped basil leaves (20g), stir well.
6. Step 6: Drain pasta and add to the pan.
7. Step 7: Toss everything together and season with salt and pepper.
8. Step 8: Serve with a sprinkle of lemon zest and a squeeze of lemon juice.

Egg and Avocado Breakfast Wrap

Calories: 750

Ingredients:

• Eggs 2 units
• Avocado 1/2 unit
• Wheat tortilla 1 large
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a non-stick skillet, heat a small amount of oil over medium heat.
2. Step 2: Scramble 2 eggs until they are fully cooked, then set aside.
3. Step 3: Slice half an avocado and set aside.
4. Step 4: Warm a large wheat tortilla on a skillet for a minute on each side.
5. Step 5: Place scrambled eggs and avocado slices onto the tortilla.
6. Step 6: Add a sprinkle of salt and pepper to taste, then wrap the tortilla tightly.

Turkey and Vegetable Stir-Fry

Calories: 925

Ingredients:

• Turkey breast 150g
• Bell peppers 100g
• Broccoli 100g
• Cabbage 50g
• Soy sauce 2 tablespoons
• White rice 100g cooked
• Vegetable oil 1 tablespoon

Cooking Steps:

1. Step 1: Heat oil in a large pan over medium-high heat.
2. Step 2: Add 150g of turkey breast sliced into strips and cook until browned.
3. Step 3: Add sliced bell peppers, broccoli, and cabbage to the pan.
4. Step 4: Stir-fry for about 5-7 minutes, or until the vegetables are tender.
5. Step 5: Add soy sauce and cook for another 2 minutes.
6. Step 6: Serve hot over cooked white rice.

BBQ Chicken with Corn on the Cob

Calories: 1050

Ingredients:

• Chicken breast 150g
• BBQ sauce 3 tablespoons
• Corn on the cob 2 ears
• Lettuce 100g
• Cucumber 50g
• Tomatoes 50g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat your oven to 200°C (400°F).
2. Step 2: Season chicken breasts with salt, pepper, and brush with BBQ sauce.
3. Step 3: Place on a baking tray and bake for 40 minutes.
4. Step 4: Boil corn in a large pot of salted water for 10 minutes.
5. Step 5: Meanwhile, prepare a salad with lettuce, cucumber, and tomatoes.
6. Step 6: Serve the chicken with corn on the cob and salad on the side.