Savor Your Way to a Slimmer You: The Gourmet Variety Week Meal Plan for Delicious Weight Loss!

Avocado Toast with Egg

Calories: 350

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Eggs 2 large
• Salt a pinch
• Lemon juice 1 tsp
• Pepper to taste
• Chives or cilantro 1 tbsp

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread until golden brown.
2. Step 2: In a small bowl, mash one ripe avocado with a pinch of salt and a squeeze of lemon juice.
3. Step 3: Spread the mashed avocado evenly across the toasted bread.
4. Step 4: Heat a non-stick pan over medium heat and fry two eggs until the whites are set and the yolk is slightly runny.
5. Step 5: Place one fried egg on top of each slice of avocado toast.
6. Step 6: Season with pepper and garnish with chopped chives or cilantro.
7. Step 7: Serve immediately.

Turkey and Cheese Wrap

Calories: 450

Ingredients:

• Whole grain tortilla 1 large
• Hummus 2 tbsp
• Deli turkey breast 3 slices
• Swiss cheese 1 slice
• Mixed greens 1/2 cup
• Shredded carrots 1/4 cup

Cooking Steps:

1. Step 1: Lay out a whole grain tortilla wrap on a clean surface.
2. Step 2: Spread 2 tablespoons of hummus evenly over the tortilla.
3. Step 3: Layer 3 slices of deli turkey breast on top of the hummus.
4. Step 4: Add 1 slice of Swiss cheese over the turkey.
5. Step 5: Top with 1/2 cup of mixed greens and 1/4 cup of shredded carrots.
6. Step 6: Roll the tortilla tightly to form a wrap, securing with a toothpick if necessary.
7. Step 7: Cut the wrap in half and serve.

Beef Stir-Fry with Veggies

Calories: 560

Ingredients:

• Beef sirloin 200g
• Vegetable oil 2 tbsp
• Broccoli florets 1 cup
• Bell pepper 1 medium, sliced
• Onion 1/2 medium, sliced
• Soy sauce or tamari 3 tbsp
• Brown rice or quinoa 1 cup, cooked

Cooking Steps:

1. Step 1: Thinly slice 200g of beef sirloin into strips.
2. Step 2: In a large skillet or wok, heat 1 tablespoon vegetable oil over medium-high heat.
3. Step 3: Add the beef strips and cook until browned, about 3-4 minutes.
4. Step 4: Remove the beef from the skillet and set aside.
5. Step 5: Add another tablespoon of vegetable oil to the skillet.
6. Step 6: Add 1 cup of broccoli florets, 1 sliced bell pepper, and 1/2 sliced onion to the skillet.
7. Step 7: Stir-fry the vegetables for 5-7 minutes until tender-crisp.
8. Step 8: Return the beef to the skillet and pour in 3 tablespoons of soy sauce (or gluten-free tamari if preferred).
9. Step 9: Stir well and cook for an additional 3-4 minutes until everything is heated through.
10. Step 10: Serve hot over cooked brown rice or quinoa.

Oatmeal with Blueberries

Calories: 352

Ingredients:

• Rolled oats 1/2 cup (40g)
• Blueberries 1/2 cup (75g)
• Water 1 cup (240ml)
• Honey or Maple Syrup 1 tsp (7g)

Cooking Steps:

1. Step 1: In a saucepan, bring 1 cup of water to a boil.
2. Step 2: Add 1/2 cup of rolled oats and reduce the heat to simmer. Cook for about 5 minutes, or until the oats are tender.
3. Step 3: Stir in 1/2 cup of fresh blueberries and cook for another 2 minutes.
4. Step 4: Remove from heat and let it sit for 1-2 minutes before serving. Optionally, drizzle with a teaspoon of honey or maple syrup.

Greek Salad with Grilled Chicken

Calories: 465

Ingredients:

• Chicken breast 150g
• Romaine lettuce 1 cup (47g)
• Cucumber 1/2 cup (52g)
• Cherry tomatoes 1/2 cup (74g)
• Red onion 1/4 cup (28g)
• Kalamata olives 5-6 (25g)
• Olive oil 2 tbsp (27g)
• Red wine vinegar 1 tbsp (15ml)
• Feta cheese 1/4 cup (38g)

Cooking Steps:

1. Step 1: Preheat grill to medium-high heat. Season 150g chicken breast with salt, pepper, and a pinch of oregano. Grill chicken for about 5-7 minutes per side until fully cooked.
2. Step 2: While the chicken is cooking, prepare the salad. In a large bowl, combine 1 cup chopped romaine lettuce, 1/2 cup diced cucumber, 1/2 cup halved cherry tomatoes, 1/4 cup sliced red onion, and 5-6 pitted kalamata olives.
3. Step 3: For the dressing, whisk together 2 tbsp olive oil, 1 tbsp red wine vinegar, and a pinch of salt, pepper, and dried oregano.
4. Step 4: Once the chicken is done, let it rest for a few minutes, then slice it into strips.
5. Step 5: Toss the salad with the dressing, top with grilled chicken strips, and sprinkle 1/4 cup of crumbled feta cheese over the top.

Spaghetti Carbonara

Calories: 585

Ingredients:

• Spaghetti 100g
• Pancetta 50g
• Egg 1 large
• Parmesan cheese 1/4 cup (25g)
• Black pepper a pinch

Cooking Steps:

1. Step 1: Cook 100g of spaghetti according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain the rest.
2. Step 2: In a large pan, cook 50g of pancetta over medium heat until crispy. Remove from heat.
3. Step 3: In a bowl, whisk together 1 large egg, 1/4 cup grated Parmesan cheese, and a pinch of black pepper.
4. Step 4: Add the cooked spaghetti to the pan with pancetta and mix well.
5. Step 5: Pour the egg and cheese mixture over the pasta, stirring quickly to create a creamy sauce. If needed, add a splash of reserved pasta water to achieve the desired consistency.
6. Step 6: Serve immediately, garnished with a sprinkle of additional Parmesan cheese if desired.

Smoothie Bowl with Berries

Calories: 350

Ingredients:

• Banana 100g
• Greek yogurt 120g
• Almond milk 120ml
• Spinach 30g
• Granola 30g
• Mixed berries 75g
• Chia seeds 10g

Cooking Steps:

1. Step 1: Add 1 banana (100g), 1/2 cup Greek yogurt (120g), 1/2 cup almond milk (120ml), and a handful of spinach (30g) into a blender.
2. Step 2: Blend until smooth.
3. Step 3: Pour the mixture into a bowl.
4. Step 4: Top with 1/4 cup granola (30g), 1/2 cup mixed berries (75g), and a spoonful of chia seeds (10g).

Grilled Chicken and Veggie Pita

Calories: 500

Ingredients:

• Chicken breast 150g
• Olive oil 1 tbsp
• Cucumber 50g
• Tomato 50g
• Red onion 25g
• Whole wheat pita 50g
• Tzatziki sauce 30g

Cooking Steps:

1. Step 1: Marinate 150g of chicken breast with 1 tbsp olive oil, salt, and pepper.
2. Step 2: Grill the chicken for 6-8 minutes on each side until fully cooked.
3. Step 3: While the chicken grills, slice 1/2 cucumber (50g), 1/2 tomato (50g), and 1/4 red onion (25g).
4. Step 4: Warm 1 whole wheat pita (50g) in a dry pan.
5. Step 5: Once the chicken is done, slice it into strips.
6. Step 6: Assemble the pita with the grilled chicken, sliced veggies, and a spoonful of tzatziki sauce (30g).

Shrimp Tacos

Calories: 600

Ingredients:

• Shrimp 200g
• Olive oil 1 tbsp
• Chili powder 1 tsp
• Avocado 100g
• Red cabbage 50g
• Jalapeno 15g
• Corn tortillas 60g
• Lime 1/2

Cooking Steps:

1. Step 1: Heat 1 tbsp olive oil in a skillet over medium-high heat.
2. Step 2: Add 200g peeled and deveined shrimp to the skillet, season with 1 tsp chili powder, salt, and pepper.
3. Step 3: Cook the shrimp for 3-4 minutes on each side until pink and opaque.
4. Step 4: While the shrimp cooks, prepare the toppings: slice 1/2 avocado (100g), chop 1/2 cup red cabbage (50g), and dice 1/2 jalapeno (15g).
5. Step 5: Warm 2 small corn tortillas (60g) in a dry pan.
6. Step 6: Assemble each tortilla with the cooked shrimp, avocado slices, red cabbage, jalapeno, and a squeeze of lime juice.

Scrambled Eggs with Spinach and Tomatoes

Calories: 352

Ingredients:

• Eggs 3 large eggs
• Spinach 1 cup chopped
• Tomatoes 1/2 cup diced
• Olive oil 1 tbsp

Cooking Steps:

1. Step 1: Crack the eggs into a bowl and whisk until smooth. Season with salt and pepper.
2. Step 2: Heat a non-stick skillet over medium heat and add the olive oil.
3. Step 3: Add the chopped spinach and diced tomatoes to the skillet. Cook for 2-3 minutes until the spinach wilts.
4. Step 4: Pour in the whisked eggs. Cook and stir continuously until the eggs are scrambled and fully cooked, about 3-5 minutes.
5. Step 5: Serve warm.

Quinoa Salad with Chickpeas

Calories: 422

Ingredients:

• Quinoa 1 cup cooked
• Chickpeas 1/2 cup drained and rinsed
• Cucumbers 1/2 cup chopped
• Tomatoes 1/2 cup diced
• Red onion 1/4 cup chopped
• Olives 1/4 cup sliced
• Lemon juice 2 tbsp
• Olive oil 1 tbsp
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Cook quinoa according to package instructions. Allow it to cool.
2. Step 2: In a large bowl, combine cooked quinoa, drained chickpeas, chopped cucumbers, diced tomatoes, chopped red onion, and olives.
3. Step 3: In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
4. Step 4: Pour the dressing over the salad and toss to combine.
5. Step 5: Serve chilled or at room temperature.

Chicken Fajitas

Calories: 570

Ingredients:

• Chicken breast 200g
• Bell peppers 1 cup sliced (colors of choice)
• Onions 1/2 cup sliced
• Olive oil 1 tbsp
• Fajita seasoning 1 tbsp
• Tortillas 2 medium
• Salsa 1/4 cup (optional)

Cooking Steps:

1. Step 1: Cut chicken breast into thin strips.
2. Step 2: In a large bowl, combine chicken strips, sliced bell peppers, and sliced onions. Drizzle with olive oil and sprinkle with fajita seasoning. Toss to coat evenly.
3. Step 3: Heat a large skillet over medium-high heat. Add the chicken and vegetable mixture.
4. Step 4: Cook for 7-10 minutes, stirring occasionally, until the chicken is fully cooked and the vegetables are tender.
5. Step 5: Warm the tortillas in a dry skillet or microwave.
6. Step 6: Serve the chicken and vegetables in warm tortillas. Top with salsa or your favorite toppings.

Chia Seed Pudding

Calories: 351

Ingredients:

• Chia seeds 2 tablespoons
• Almond milk 1 cup
• Honey 1 tablespoon
• Mixed berries 1/4 cup

Cooking Steps:

1. Step 1: In a bowl, mix 2 tablespoons of chia seeds with 1 cup of almond milk.
2. Step 2: Add 1 tablespoon of honey and stir well.
3. Step 3: Leave in the refrigerator overnight or for at least 2 hours to allow the chia seeds to absorb the liquid and thicken.
4. Step 4: Before serving, top with 1/4 cup of mixed berries.

Tuna Salad

Calories: 493

Ingredients:

• Canned tuna 1 can
• Mayonnaise 2 tablespoons
• Lettuce 1 cup
• Cherry tomatoes 1/2 cup
• Cucumber 1/4 cup
• Lemon 1/2
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a bowl, mix 1 can of drained tuna with 2 tablespoons of mayonnaise.
2. Step 2: Chop 1 cup of lettuce, 1/2 cup of cherry tomatoes, and 1/4 cup of cucumber, then add to the bowl.
3. Step 3: Squeeze half a lemon over the salad and season with salt and pepper to taste.
4. Step 4: Mix everything well and serve immediately.

Chicken and Vegetable Stir-Fry

Calories: 562

Ingredients:

• Chicken breast 200g
• Olive oil 1 tablespoon
• Bell pepper 1
• Broccoli florets 1 cup
• Onion 1/2
• Soy sauce 2 tablespoons
• Oyster sauce 1 tablespoon
• Brown rice 1/2 cup (cooked)

Cooking Steps:

1. Step 1: Cut 200g of chicken breast into bite-sized pieces.
2. Step 2: In a pan over medium heat, add 1 tablespoon of olive oil and cook the chicken until golden brown.
3. Step 3: Add 1 bell pepper (sliced), 1 cup of broccoli florets, and 1/2 onion (sliced) to the pan. Stir-fry for 5-7 minutes.
4. Step 4: Add 2 tablespoons of soy sauce and 1 tablespoon of oyster sauce to the pan. Stir well and cook for an additional 2 minutes.
5. Step 5: Serve hot with 1/2 cup of cooked brown rice.

Breakfast Burrito

Calories: 352

Ingredients:

• Tortilla 1 large
• Eggs 2 medium
• Black beans 50g
• Shredded cheese 50g
• Tomatoes 50g
• Avocado 50g
• Oil 1 tsp

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium heat and add a small amount of oil.
2. Step 2: Whisk 2 medium eggs in a bowl and pour into the skillet. Scramble until cooked, about 3 minutes.
3. Step 3: Warm the tortilla in the microwave for about 20 seconds or until pliable.
4. Step 4: Lay the tortilla flat and add scrambled eggs, 50g of cooked black beans, 50g of shredded cheese, 50g of diced tomatoes, and 50g of diced avocados.
5. Step 5: Roll the tortilla into a burrito and place back into the skillet to lightly brown on each side for 1-2 minutes.
6. Step 6: Serve warm with a side of salsa if desired.

Caprese Sandwich

Calories: 450

Ingredients:

• French baguette 1 medium
• Fresh mozzarella 80g
• Tomatoes 100g
• Fresh basil 15g
• Balsamic glaze 1 tbsp
• Olive oil 1 tbsp
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Slice a French baguette in half and toast lightly in the oven or toaster.
2. Step 2: Layer 80g of fresh mozzarella slices on one half of the toasted baguette.
3. Step 3: Add 100g of sliced tomatoes on top of the mozzarella.
4. Step 4: Tear and add 15g of fresh basil leaves over the tomatoes.
5. Step 5: Drizzle with 1 tbsp balsamic glaze and olive oil.
6. Step 6: Season with salt and pepper to taste.
7. Step 7: Top with the other half of the baguette and serve immediately.

Grilled Steak with Sweet Potato Fries

Calories: 560

Ingredients:

• Steak 150g
• Sweet potatoes 200g
• Olive oil 1 tbsp
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season a 150g steak with salt and pepper on both sides.
3. Step 3: Grill the steak for 4-5 minutes on each side for medium-rare. Adjust grilling time according to your preference.
4. Step 4: While the steak is grilling, preheat the oven to 400°F (200°C).
5. Step 5: Cut 200g of sweet potatoes into fries, toss with 1 tbsp olive oil, and season with salt and pepper.
6. Step 6: Arrange the sweet potato fries on a baking sheet and bake for 20 minutes, flipping halfway through.
7. Step 7: Let the steak rest for a few minutes before serving.
8. Step 8: Serve the steak with a side of sweet potato fries.