Gourmet Week: A 7-Day Flavor Adventure for Beginner Cooks Aiming to Lose 10 Pounds!

Greek Yogurt with Honey and Berries

Calories: 220

Ingredients:

• Greek yogurt 170g
• Honey 30g
• Mixed berries 50g

Cooking Steps:

1. Step 1: In a bowl, add 170g of Greek yogurt.
2. Step 2: Drizzle 30g of honey over the yogurt.
3. Step 3: Top it with 50g of mixed berries (blueberries, raspberries, and strawberries).
4. Step 4: Stir gently to mix and enjoy.

Chicken and Cheese Quesadilla

Calories: 290

Ingredients:

• Tortilla 1 medium
• Shredded cheese 50g
• Cooked shredded chicken 100g

Cooking Steps:

1. Step 1: Heat a skillet over medium heat.
2. Step 2: Place a tortilla on the skillet and sprinkle 50g of shredded cheese on one half.
3. Step 3: Add 100g of cooked shredded chicken over the cheese.
4. Step 4: Fold the tortilla over and cook until the cheese is melted and the tortilla is golden brown, about 3-4 minutes per side.
5. Step 5: Cut into wedges and serve warm.

Baked Salmon with Asparagus

Calories: 370

Ingredients:

• Salmon fillet 150g
• Asparagus 250g
• Olive oil 15ml

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Place 150g of salmon fillet on a baking sheet and season with salt and pepper.
3. Step 3: Arrange 250g of asparagus spears around the salmon.
4. Step 4: Drizzle 15ml of olive oil over the salmon and asparagus.
5. Step 5: Bake for 20-25 minutes, or until the salmon is cooked through and the asparagus is tender.
6. Step 6: Serve immediately.

Scrambled Eggs with Toast

Calories: 220

Ingredients:

• Eggs 3 large
• Butter 1 tbsp
• Salt a pinch
• Whole grain bread 1 slice

Cooking Steps:

1. Step 1: Crack the eggs into a bowl, add a pinch of salt, and whisk until well combined.
2. Step 2: Heat a non-stick skillet over medium heat and melt the butter.
3. Step 3: Pour the eggs into the skillet and stir gently, allowing curds to form.
4. Step 4: Once the eggs are fully cooked but still soft, remove from heat.
5. Step 5: Toast the bread and serve the scrambled eggs on top.

Spaghetti Carbonara

Calories: 290

Ingredients:

• Spaghetti 100g
• Olive oil 1 tbsp
• Garlic cloves 2, minced
• Bacon 50g, chopped
• Eggs 2 large
• Grated Parmesan cheese 1/4 cup
• Black pepper to taste

Cooking Steps:

1. Step 1: Cook the spaghetti according to the package instructions.
2. Step 2: While the pasta cooks, heat olive oil in a pan over medium heat.
3. Step 3: Add garlic and bacon to the pan, cook until bacon is crispy.
4. Step 4: In a bowl, whisk together eggs, grated cheese, and pepper.
5. Step 5: Drain the spaghetti, then add to the pan with bacon and garlic.
6. Step 6: Remove the pan from heat, quickly stir in the egg mixture, mixing thoroughly.
7. Step 7: Serve hot and garnish with additional grated cheese if desired.

Beef Stir-fry

Calories: 370

Ingredients:

• Beef 150g
• Soy sauce 2 tbsp
• Cornstarch 1 tbsp
• Sugar 1 tsp
• Vegetable oil 2 tbsp
• Garlic cloves 2, minced
• Ginger 1 tbsp, minced
• Bell peppers 1, sliced
• Broccoli florets 100g

Cooking Steps:

1. Step 1: Slice beef into thin strips.
2. Step 2: In a bowl, mix soy sauce, cornstarch, and sugar. Add beef and marinate for 15 minutes.
3. Step 3: Heat oil in a wok or large pan over high heat.
4. Step 4: Add garlic and ginger, stir-fry for 30 seconds.
5. Step 5: Add marinated beef, stir-fry until beef is cooked through.
6. Step 6: Add bell peppers and broccoli, stir-fry until vegetables are tender-crisp.
7. Step 7: Serve the stir-fry hot with a side of steamed rice or noodles.

Blueberry Muffin

Calories: 220

Ingredients:

• Flour 1 cup
• Sugar 1/2 cup
• Baking Powder 1 teaspoon
• Salt pinch
• Milk 1/2 cup
• Butter 1/4 cup (melted)
• Egg 1
• Blueberries 1/2 cup

Cooking Steps:

1. Step 1: Preheat your oven to 375°F (190°C) and line a muffin tin with paper liners.
2. Step 2: In a bowl, whisk together 1 cup of flour, 1/2 cup of sugar, 1 teaspoon of baking powder, and a pinch of salt.
3. Step 3: In another bowl, mix 1/2 cup of milk, 1/4 cup of melted butter, and 1 egg until well combined.
4. Step 4: Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Step 5: Fold in 1/2 cup of blueberries gently.
6. Step 6: Spoon the batter into the muffin tin equally.
7. Step 7: Bake for 18-20 minutes or until a toothpick comes out clean from the center of a muffin.
8. Step 8: Let the muffins cool for a few minutes before serving.

Turkey Sandwich

Calories: 300

Ingredients:

• Whole Grain Bread 2 slices
• Mayonnaise 1 tablespoon
• Turkey Breast Slices 3-4 slices
• Tomato 2 slices
• Lettuce 2 slices
• Cheddar Cheese 1 slice

Cooking Steps:

1. Step 1: Slice two pieces of whole grain bread.
2. Step 2: Spread mayonnaise on one side of each bread slice.
3. Step 3: Layer with turkey slices, tomato, lettuce, and cheese.
4. Step 4: Top with the second slice of bread, mayonnaise side down.
5. Step 5: Cut the sandwich in half and serve.

Chicken Fajitas

Calories: 420

Ingredients:

• Chicken Breast 200g
• Olive Oil 1 tablespoon
• Bell Peppers 1 cup, sliced
• Onion 1/2 cup, sliced
• Salt to taste
• Pepper to taste
• Fajita Seasoning 1 teaspoon
• Tortillas 2

Cooking Steps:

1. Step 1: Slice 200g of chicken breast into thin strips.
2. Step 2: Heat 1 tablespoon of olive oil in a pan over medium heat.
3. Step 3: Add the chicken strips and cook until they are no longer pink, about 5-7 minutes.
4. Step 4: Add sliced bell peppers and onions and cook for another 5-7 minutes until they are tender.
5. Step 5: Season with salt, pepper, and 1 teaspoon of fajita seasoning.
6. Step 6: Warm tortillas in a separate pan or microwave.
7. Step 7: Serve the chicken and vegetable mixture in tortillas.

Banana Peanut Butter Smoothie

Calories: 220

Ingredients:

• Banana 1 medium
• Peanut Butter 2 tablespoons
• Milk 1 cup
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Peel and slice the banana.
2. Step 2: Combine banana slices, milk, peanut butter, and honey in a blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and serve immediately.

Grilled Cheese Sandwich

Calories: 290

Ingredients:

• Bread 2 slices
• Butter 2 tablespoons
• Cheese 2 slices

Cooking Steps:

1. Step 1: Heat a skillet over medium heat.
2. Step 2: Butter one side of each slice of bread.
3. Step 3: Place one slice of bread, buttered side down, on the skillet.
4. Step 4: Add a layer of cheese slices on top of the bread in the skillet.
5. Step 5: Place the second slice of bread, buttered side up, on top of the cheese.
6. Step 6: Cook until the bread is golden brown and the cheese is melted, about 2-3 minutes per side.
7. Step 7: Remove from skillet, cut sandwich in half, and serve.

Pork Chops with Apple Sauce

Calories: 370

Ingredients:

• Pork Chops 2 medium
• Salt to taste
• Pepper to taste
• Olive Oil 1 tablespoon
• Apples 2 medium, peeled and diced
• Sugar 1 tablespoon
• Cinnamon 1 teaspoon

Cooking Steps:

1. Step 1: Preheat your oven to 400°F (200°C).
2. Step 2: Season the pork chops with salt and pepper.
3. Step 3: Heat a skillet over medium-high heat and add olive oil.
4. Step 4: Sear the pork chops for 2-3 minutes on each side until golden brown.
5. Step 5: Transfer the pork chops to a baking dish and place in the oven for 15 minutes, or until fully cooked.
6. Step 6: While the pork chops are baking, prepare the apple sauce. In a small saucepan, combine apples, sugar, and cinnamon.
7. Step 7: Cook over medium heat, stirring occasionally, until the apples are soft and the mixture is thickened, about 10 minutes.
8. Step 8: Serve the pork chops with the apple sauce on top.

Avocado Toast

Calories: 250

Ingredients:

• Whole wheat bread 2 slices
• Avocado 1 whole
• Salt A pinch
• Pepper A pinch
• Lime juice 1 tsp
• Egg 1 (optional)

Cooking Steps:

1. Step 1: Toast 2 slices of whole wheat bread until golden brown.
2. Step 2: While the bread is toasting, scoop out the flesh of one ripe avocado into a bowl and mash it with a fork.
3. Step 3: Season the mashed avocado with a pinch of salt, pepper, and a squeeze of lime juice.
4. Step 4: Spread the seasoned avocado evenly on the toasted bread slices.
5. Step 5: Optionally, add a fried or poached egg on top for added protein.

Chicken Burrito Bowl

Calories: 300

Ingredients:

• Chicken breast 100g
• Tomatoes 50g
• Corn 50g
• Black beans 50g
• Cilantro 1 handful
• Lime juice 1 tsp
• Salt To taste
• Pepper To taste
• Brown rice or cauliflower rice 100g

Cooking Steps:

1. Step 1: Cook 100g of boneless, skinless chicken breast in a skillet over medium heat until fully cooked.
2. Step 2: While the chicken is cooking, prepare the other ingredients. Dice 50g of tomatoes, 50g of corn, and 50g of black beans.
3. Step 3: Once the chicken is cooked, shred it with two forks and set aside.
4. Step 4: In a large bowl, combine the cooked chicken, diced tomatoes, corn, black beans, and a handful of chopped cilantro.
5. Step 5: Add a squeeze of lime juice and season with salt and pepper to taste.
6. Step 6: Serve the mixture over a bed of 100g of cooked brown rice or cauliflower rice.

Shrimp Scampi

Calories: 350

Ingredients:

• Linguine 200g
• Butter 2 tbsp
• Garlic 2 cloves
• Shrimp 200g
• Lemon juice 1/2 lemon
• Chicken broth 100ml
• Salt To taste
• Pepper To taste
• Parsley 1 handful

Cooking Steps:

1. Step 1: Cook 200g of linguine according to the package instructions and set aside.
2. Step 2: In a skillet over medium-high heat, melt 2 tbsp of butter and add 2 cloves of minced garlic. Cook until fragrant.
3. Step 3: Add 200g of peeled and deveined shrimp to the skillet. Cook until the shrimp is pink and opaque.
4. Step 4: Add the juice of half a lemon and 100ml of chicken broth to the skillet. Bring to a simmer.
5. Step 5: Return the cooked linguine to the skillet and toss to coat in the sauce.
6. Step 6: Season with salt, pepper, and a handful of parsley. Serve immediately.

Oatmeal with Fresh Fruit

Calories: 220

Ingredients:

• Oats 50g
• Water 1 cup
• Strawberries 50g
• Bananas 50g
• Honey 1 tablespoon (optional)

Cooking Steps:

1. Step 1: Boil 1 cup of water in a pot.
2. Step 2: Add 50g of oats to the boiling water and reduce heat to simmer.
3. Step 3: Cook oats for about 5 minutes, stirring occasionally.
4. Step 4: While the oats cook, chop 50g of fresh strawberries and 50g of bananas.
5. Step 5: Once the oats are cooked and creamy, pour them into a bowl.
6. Step 6: Top with chopped strawberries and bananas.
7. Step 7: Drizzle with 1 tablespoon of honey (optional).

BBQ Chicken Pizza

Calories: 300

Ingredients:

• Pizza dough 100g
• BBQ sauce 2 tablespoons
• Cooked chicken 50g
• Bell peppers 50g
• Mozzarella cheese 50g

Cooking Steps:

1. Step 1: Preheat oven to 220°C (428°F).
2. Step 2: Spread 100g of pizza dough on a baking sheet.
3. Step 3: Spread 2 tablespoons of BBQ sauce over the dough.
4. Step 4: Top with 50g of shredded cooked chicken, 50g of sliced bell peppers, and 50g of shredded mozzarella cheese.
5. Step 5: Bake in the preheated oven for about 15 minutes, or until the crust is golden and the cheese is bubbly.
6. Step 6: Remove from oven, slice, and serve.

Turkey Meatloaf with Mashed Potatoes

Calories: 360

Ingredients:

• Ground turkey 200g
• Egg 1
• Breadcrumbs 50g
• Milk 2 tablespoons + 50ml for mashed potatoes
• Onion 1
• Potatoes 200g
• Butter to taste
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 175°C (350°F).
2. Step 2: In a bowl, mix 200g of ground turkey, 1 egg, 50g of breadcrumbs, 2 tablespoons of milk, 1 minced onion, and salt and pepper to taste.
3. Step 3: Shape the mixture into a loaf and place it in a baking dish.
4. Step 4: Bake for about 30 minutes or until the meatloaf is cooked through.
5. Step 5: While the meatloaf is baking, peel and chop 200g of potatoes.
6. Step 6: Boil the potatoes in salted water until tender, about 15 minutes.
7. Step 7: Drain the potatoes and mash them with 50ml of milk and butter to taste.

Pancakes with Maple Syrup

Calories: 220

Ingredients:

• all-purpose flour 120g
• sugar 24g
• baking powder 4g
• salt 1g
• milk 240ml
• egg 1 unit
• butter 28g
• maple syrup 30ml

Cooking Steps:

1. Step 1: In a large bowl, mix 1 cup of all-purpose flour, 2 tablespoons of sugar, 1 teaspoon of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk together 1 cup of milk, 1 egg, and 2 tablespoons of melted butter.
3. Step 3: Combine the wet and dry ingredients until smooth.
4. Step 4: Heat a non-stick pan over medium heat and grease with a small amount of butter or cooking spray.
5. Step 5: Pour ¼ cup of batter onto the heated pan and cook until bubbles form on the surface, then flip and cook until golden brown on the other side.
6. Step 6: Serve the pancakes with 2 tablespoons of maple syrup.

Ham and Cheese Bagel

Calories: 297

Ingredients:

• bagel 1 unit
• mayonnaise 30ml
• ham 56g
• cheese 28g

Cooking Steps:

1. Step 1: Cut a bagel in half and lightly toast it.
2. Step 2: Spread 1 tablespoon of mayonnaise on each half of the toasted bagel.
3. Step 3: Layer 2 slices of ham and 1 slice of cheese on one half of the bagel.
4. Step 4: Top with the other half of the bagel and press down gently.
5. Step 5: Serve with a side of fresh fruit or vegetables for added nutrients.

Lemon Herb Roasted Chicken

Calories: 313

Ingredients:

• chicken breasts 2 units (approx. 280g)
• olive oil 15ml
• lemon 1 unit
• dried thyme 4g
• dried rosemary 4g
• salt 2g
• pepper 2g

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: In a small bowl, mix 1 tablespoon of olive oil, the juice of 1 lemon, 1 teaspoon of dried thyme, 1 teaspoon of dried rosemary, salt, and pepper.
3. Step 3: Rub the mixture all over 2 chicken breasts.
4. Step 4: Place the chicken breasts in a baking dish and roast in the preheated oven for 20-25 minutes, or until cooked through.
5. Step 5: Serve with a side of roasted vegetables or rice.