Savor Your Weight Loss Journey: A Balanced Week of Flavorful Eats for Beginner Cooks!

Avocado Toast with Scrambled Eggs

Calories: 632

Ingredients:

• Whole grain bread 100g
• Avocado 150g
• Eggs 2 large
• Chives 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread.
2. Step 2: Mash one medium avocado and spread it evenly on each toast slice.
3. Step 3: In a bowl, whisk 2 large eggs with salt and pepper.
4. Step 4: Heat a non-stick skillet over medium heat and scramble the eggs until cooked through.
5. Step 5: Place the scrambled eggs on top of the avocado toast and add a sprinkle of chopped chives.

Chicken Quesadilla

Calories: 737

Ingredients:

• Whole wheat tortilla 1 large
• Shredded cheese 80g
• Cooked chicken breast 150g
• Bell peppers 50g
• Salsa 30g

Cooking Steps:

1. Step 1: Heat a large skillet over medium heat.
2. Step 2: Place one whole wheat tortilla in the skillet and sprinkle cheese on half.
3. Step 3: Add cooked chicken breast slices and sliced bell peppers.
4. Step 4: Fold the tortilla, pressing down, and cook until cheese melts.
5. Step 5: Flip and cook the other side until golden and crispy.
6. Step 6: Slice into wedges and serve with salsa.

Beef Stir Fry

Calories: 741

Ingredients:

• Beef steak 150g
• Carrots 50g
• Bell peppers 50g
• Onions 50g
• Soy sauce 30g
• White rice 150g

Cooking Steps:

1. Step 1: Slice beef steak thinly against the grain.
2. Step 2: Heat oil in a wok over high heat and stir-fry beef until browned.
3. Step 3: Add sliced carrots, bell peppers, and onions, stirring until just tender.
4. Step 4: Season with soy sauce and cook for another minute.
5. Step 5: Serve hot with a side of pre-cooked white rice.

Greek Yogurt with Berries

Calories: 528

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Mix 200g of Greek yogurt with a drizzle of honey in a bowl.
2. Step 2: Top it with 100g of mixed berries.
3. Step 3: Serve chilled.

Grilled Chicken and Quinoa Salad

Calories: 739

Ingredients:

• Quinoa 100g
• Chicken breast 150g
• Lettuce 50g
• Cherry tomatoes 50g
• Avocado 50g
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions.
2. Step 2: Season and grill a 150g chicken breast until fully cooked.
3. Step 3: In a salad bowl, mix cooked quinoa, chopped lettuce, cherry tomatoes, and sliced avocado.
4. Step 4: Slice the grilled chicken and add to the salad.
5. Step 5: Drizzle with olive oil and lemon juice.
6. Step 6: Toss the salad and serve.

Vegetable and Bean Chili

Calories: 844

Ingredients:

• Onion 1 medium
• Garlic 2 cloves
• Kidney beans 1 can
• Black beans 1 can
• Diced tomatoes 1 can
• Bell peppers 100g
• Corn 100g
• Chili powder 1 teaspoon
• Cumin 1 teaspoon
• Oregano 1 teaspoon
• Cilantro for garnish

Cooking Steps:

1. Step 1: In a pot, sauté 1 diced onion and 2 minced garlic cloves until translucent.
2. Step 2: Add 1 can of kidney beans, 1 can of black beans, and 1 can of diced tomatoes.
3. Step 3: Stir in chopped bell peppers and corn.
4. Step 4: Season with chili powder, cumin, and oregano.
5. Step 5: Simmer for 10 minutes on low heat.
6. Step 6: Serve hot, garnished with cilantro.

Spinach Omelette

Calories: 520

Ingredients:

• Eggs 3 large
• Fresh spinach 100g
• Olive oil 1 tablespoon
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Beat 3 large eggs in a bowl and season with salt and pepper.
2. Step 2: Heat a non-stick pan over medium heat and add 1 tablespoon of olive oil.
3. Step 3: Add 100g fresh spinach and sauté until just wilted.
4. Step 4: Pour eggs over the spinach and cook until edges begin to set.
5. Step 5: Use a spatula to gently lift edges and allow uncooked eggs to flow underneath.
6. Step 6: Once the omelette is fully cooked, carefully fold it in half and slide onto a plate.

Shrimp Tacos

Calories: 685

Ingredients:

• Shrimp 200g
• Taco seasoning 1 tablespoon
• Olive oil 1 tablespoon
• Corn tortillas 100g
• Shredded cabbage 50g
• Avocado 50g
• Salsa 50g

Cooking Steps:

1. Step 1: In a bowl, toss 200g shrimp with 1 tablespoon taco seasoning.
2. Step 2: Heat 1 tablespoon olive oil in a skillet over medium heat.
3. Step 3: Add shrimp to the skillet and cook for 3-4 minutes until opaque.
4. Step 4: Warm 100g corn tortillas in a separate pan or microwave for a few seconds.
5. Step 5: Fill each tortilla with cooked shrimp and top with shredded cabbage, avocado slices, and salsa.

Herb Grilled Salmon

Calories: 880

Ingredients:

• Salmon fillet 300g
• Lemon juice 1 tablespoon
• Salt to taste
• Black pepper to taste
• Mixed herbs (dill, parsley) 1 tablespoon
• Sweet potatoes 100g
• Green beans 100g

Cooking Steps:

1. Step 1: Preheat grill to medium heat.
2. Step 2: Season 300g salmon fillet with lemon juice, salt, pepper, and a mix of herbs (such as dill and parsley).
3. Step 3: Place salmon on grill and cook for about 4-5 minutes on each side, or until fish flakes easily with a fork.
4. Step 4: Serve grilled salmon with a side of roasted sweet potatoes and steamed green beans.

Banana Pancakes

Calories: 500

Ingredients:

• Banana 2 bananas
• Milk 1 cup
• Flour 1 cup
• Egg 1
• Sugar 1 tablespoon

Cooking Steps:

1. Step 1: In a bowl, mash two bananas using a fork.
2. Step 2: Add one cup of milk, one cup of flour, an egg, and one tablespoon of sugar to the bananas. Whisk until smooth.
3. Step 3: Heat a non-stick skillet over medium heat and grease lightly.
4. Step 4: Pour a small amount of the batter onto the skillet, cook until bubbles form on the surface, then flip and cook the other side until golden brown.
5. Step 5: Repeat with the remaining batter. Serve warm.

Turkey and Swiss Wrap

Calories: 700

Ingredients:

• Tortilla 1 large
• Turkey 2 slices
• Swiss Cheese 1 slice
• Spinach Handful
• Tomato 1, sliced
• Mustard 1 tablespoon

Cooking Steps:

1. Step 1: Lay a large tortilla flat on a plate.
2. Step 2: Spread a thin layer of mustard over the tortilla.
3. Step 3: Place two slices of turkey and one slice of Swiss cheese in the center.
4. Step 4: Add fresh spinach and slices of tomato on top.
5. Step 5: Roll the tortilla tightly, tucking in the sides, to form a wrap.

Lemon Pepper Chicken

Calories: 950

Ingredients:

• Chicken Breast 2 pieces
• Lemon Juice 2 tablespoons
• Black Pepper 1 teaspoon
• Salt 1 teaspoon
• Olive Oil 2 tablespoons

Cooking Steps:

1. Step 1: Season chicken breasts with lemon juice, pepper, and salt.
2. Step 2: Heat olive oil in a skillet over medium heat.
3. Step 3: Add the chicken to the skillet and cook for about 5 minutes on each side until golden and fully cooked.
4. Step 4: Serve hot with a side of roasted potatoes.

Berry Smoothie

Calories: 528

Ingredients:

• Mixed berries 150g
• Almond milk 250ml
• Banana 1

Cooking Steps:

1. Step 1: Add 150g of mixed berries (blueberries and strawberries) to a blender.
2. Step 2: Add 250ml of almond milk.
3. Step 3: Add 1 banana for additional sweetness and creaminess.
4. Step 4: Blend until smooth and serve immediately.

Avocado Chicken Salad

Calories: 634

Ingredients:

• Chicken breast 150g
• Avocado 1
• Lettuce 100g
• Cherry tomatoes 50g
• Lemon 1

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until fully cooked, about 5 minutes on each side.
2. Step 2: Mash 1 ripe avocado in a large bowl.
3. Step 3: Add chopped lettuce (100g) and cherry tomatoes (50g) to the bowl.
4. Step 4: Slice the grilled chicken and add to the bowl.
5. Step 5: Add a squeeze of lemon juice, salt, and pepper to taste, and toss all ingredients together.

BBQ Grilled Pork Chops

Calories: 949

Ingredients:

• Pork chops 2 (300g)
• Sweet potato 200g
• Green beans 150g

Cooking Steps:

1. Step 1: Preheat the grill to medium heat.
2. Step 2: Season 2 pork chops with salt, pepper, and a dash of your favorite BBQ spice.
3. Step 3: Grill pork chops for about 5 minutes on each side until cooked through.
4. Step 4: Serve with a side of baked sweet potato (200g) and steam some green beans (150g).

Egg Muffins

Calories: 600

Ingredients:

• eggs 6 large
• bell peppers 100g
• onions 50g
• milk 50ml
• shredded cheese 80g
• salt 1 tsp
• pepper 1/2 tsp

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C). Lightly grease a muffin tin.
2. Step 2: In a bowl, beat 6 eggs. Add salt, pepper, and a splash of milk.
3. Step 3: Dice bell peppers and onions. Add to the egg mixture.
4. Step 4: Pour mixture into muffin tins, filling about 3/4 full.
5. Step 5: Sprinkle shredded cheese evenly on top of each muffin.
6. Step 6: Bake in preheated oven for 15-20 minutes or until cooked through.

BLT Salad

Calories: 725

Ingredients:

• bacon 100g
• lettuce 150g
• tomatoes 100g
• cucumbers 50g
• croutons 30g
• olive oil 30ml
• vinegar 15ml
• salt 1 tsp
• pepper 1/2 tsp

Cooking Steps:

1. Step 1: Cook bacon in a skillet over medium heat until crispy; drain and chop.
2. Step 2: Chop lettuce, tomatoes, and cucumbers; place in a large bowl.
3. Step 3: Add bacon and croutons to the vegetables.
4. Step 4: In a small bowl, mix olive oil, vinegar, salt, and pepper for dressing.
5. Step 5: Pour dressing over salad and toss to combine.

Spaghetti with Meat Sauce

Calories: 775

Ingredients:

• spaghetti 200g
• ground beef 150g
• onions 50g
• garlic cloves 2 cloves
• tomato sauce 200ml
• Italian seasoning 2 tsp
• Parmesan cheese 30g

Cooking Steps:

1. Step 1: Cook spaghetti according to package instructions; drain.
2. Step 2: In a skillet, cook ground beef over medium heat until browned; drain excess fat.
3. Step 3: Add chopped onions and garlic to beef; cook until onions are translucent.
4. Step 4: Stir in tomato sauce and Italian seasoning.
5. Step 5: Simmer for 10 minutes, stirring occasionally.
6. Step 6: Serve meat sauce over spaghetti, garnish with Parmesan cheese.

Oatmeal with Almonds and Honey

Calories: 580

Ingredients:

• Rolled oats 100g
• Honey 20g
• Almonds 30g

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 to the boiling water.
3. Step 3: Stir occasionally and reduce heat to low.
4. Step 4: Cook the oats for about 5 minutes until soft and water is absorbed.
5. Step 5: Remove from heat and mix in 1 tablespoon of honey and a handful of almonds.
6. Step 6: Pour oatmeal into a serving bowl and let it cool slightly before serving.

Cobb Salad

Calories: 630

Ingredients:

• Mixed greens 100g
• Chicken breast 200g
• Avocado 50g
• Tomato 50g
• Hard-boiled egg 50g

Cooking Steps:

1. Step 1: Wash and chop 2 cups of mixed greens.
2. Step 2: Slice 1 hard-boiled egg and set aside.
3. Step 3: Dice 1/2 an avocado.
4. Step 4: Chop 200g of cooked chicken breast.
5. Step 5: Cut a medium tomato into small wedges.
6. Step 6: Place greens on a plate, top with chicken, avocado, tomato, and egg.
7. Step 7: Drizzle with a dressing of your choice (ensure it doesn't contain broccoli).

Stuffed Peppers

Calories: 890

Ingredients:

• Bell peppers 300g
• Quinoa 200g
• Black beans 100g
• Onion 50g
• Garlic clove 5g

Cooking Steps:

1. Step 1: Preheat oven to 350°F (175°C).
2. Step 2: Cut tops off 3 bell peppers and remove seeds and membranes.
3. Step 3: In a skillet, sauté 1 chopped onion and 1 minced garlic clove until translucent.
4. Step 4: Add in 200g of cooked quinoa, 100g of black beans, and season with salt and pepper.
5. Step 5: Stuff each pepper with the mixture.
6. Step 6: Place stuffed peppers in a baking dish and bake for 15 minutes.
7. Step 7: Allow to cool slightly before serving.