Discover the Nourishing Gourmet Plan: Your Ultimate 6-Week Guide to Healthy Weight Loss for Beginner Cooks!

Greek Yogurt with Berries

Calories: 278

Ingredients:

• Plain Greek yogurt 200g
• Honey 1 teaspoon
• Fresh berries (strawberries, blueberries) 50g
• Gluten-free granola 30g

Cooking Steps:

1. Step 1: In a bowl, mix 200g of plain Greek yogurt with a teaspoon of honey until smooth.
2. Step 2: Wash and slice 50g of fresh berries like strawberries and blueberries.
3. Step 3: Top the yogurt with the sliced berries and a sprinkle of gluten-free granola, if available (about 30g for added texture and calories).

Caprese Salad

Calories: 350

Ingredients:

• Fresh mozzarella cheese 100g
• Tomatoes 150g
• Fresh basil leaves 10g
• Olive oil 1 tablespoon
• Balsamic vinegar 1 teaspoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Slice 100g of fresh mozzarella cheese and 150g of ripe tomatoes.
2. Step 2: Layer the mozzarella and tomatoes on a plate, alternating slices.
3. Step 3: Add fresh basil leaves (about 10g) on top for flavor.
4. Step 4: Drizzle with a tablespoon of olive oil and a teaspoon of balsamic vinegar.
5. Step 5: Season with salt and pepper to taste.

Vegetable Risotto

Calories: 482

Ingredients:

• Olive oil 1 tablespoon
• Mushrooms 100g
• Zucchini 100g
• Arborio rice 150g
• Gluten-free vegetable broth 500ml
• Parmesan cheese 30g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a saucepan, heat 1 tablespoon of olive oil over medium heat.
2. Step 2: Add 100g of sliced mushrooms and 100g of diced zucchini, sauté until soft.
3. Step 3: Add 150g of Arborio rice and stir to coat with oil.
4. Step 4: Slowly add 500ml gluten-free vegetable broth, one ladle at a time, stirring continuously until absorbed before adding more.
5. Step 5: When rice is creamy and cooked, stir in 30g of grated Parmesan cheese.
6. Step 6: Season with salt and pepper to taste before serving.

Fruit Smoothie with Almond Milk

Calories: 300

Ingredients:

• Almond milk (unsweetened) 200ml
• Mixed berries (strawberries, blueberries) 100g
• Banana 1 piece
• Almond butter 10g

Cooking Steps:

1. Step 1: Measure 200ml unsweetened almond milk and pour into a blender.
2. Step 2: Add 100g of mixed berries (strawberries and blueberries) to the blender.
3. Step 3: Add a peeled banana to the blender.
4. Step 4: Add 10g of almond butter for creaminess and flavor.
5. Step 5: Blend all ingredients until smooth.
6. Step 6: Pour the smoothie into a glass and serve immediately.

Zucchini Noodles with Tomato Basil Sauce

Calories: 350

Ingredients:

• Zucchini 2 medium
• Olive oil 1 tablespoon
• Garlic cloves 2 pieces
• Cherry tomatoes 200g
• Fresh basil leaves Handful
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Spiralize 2 medium zucchinis to make zucchini noodles.
2. Step 2: Heat 1 tablespoon of olive oil in a pan over medium heat.
3. Step 3: Add 2 finely chopped garlic cloves to the pan and sauté until fragrant.
4. Step 4: Add 200g of cherry tomatoes, halved, to the pan and cook until soft.
5. Step 5: Add the zucchini noodles to the pan and toss with tomatoes.
6. Step 6: Add fresh basil leaves and cook for another 2 minutes.
7. Step 7: Season with salt and pepper to taste and serve.

Mushroom and Spinach Frittata

Calories: 460

Ingredients:

• Eggs 4 large
• Olive oil 1 tablespoon
• Mushrooms 150g
• Fresh spinach 100g
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (356°F).
2. Step 2: Beat 4 large eggs in a mixing bowl, season with salt and pepper.
3. Step 3: Heat 1 tablespoon of olive oil in an oven-safe skillet over medium heat.
4. Step 4: Add 150g sliced mushrooms to the skillet and cook until browned.
5. Step 5: Add 100g fresh spinach to the skillet and cook until wilted.
6. Step 6: Pour the beaten eggs over the mushroom and spinach mixture.
7. Step 7: Transfer the skillet to the preheated oven and bake for 10-15 minutes until the eggs are set.
8. Step 8: Remove from the oven, let cool slightly, and slice to serve.

Cheese Omelette with Bell Peppers

Calories: 320

Ingredients:

• Eggs 2 units
• Bell Pepper 1/2 unit
• Olive Oil 1 teaspoon
• Shredded Cheese 30g
• Salt Pinch
• Black Pepper Pinch

Cooking Steps:

1. Step 1: Crack 2 eggs into a bowl and whisk them lightly with a fork.
2. Step 2: Add a pinch of salt and pepper to the eggs.
3. Step 3: Chop 1/2 bell pepper into small cubes and mix it into the egg mixture.
4. Step 4: Heat a non-stick frying pan over medium heat and add a teaspoon of olive oil.
5. Step 5: Pour the egg mixture into the pan and let it cook for about 2 minutes.
6. Step 6: Sprinkle 30g of shredded cheese on top of the omelette.
7. Step 7: Fold the omelette in half and cook for another 2 minutes or until the cheese is melted.
8. Step 8: Serve the omelette hot.

Chickpea Salad

Calories: 370

Ingredients:

• Canned Chickpeas 1 cup
• Cherry Tomatoes 1 cup
• Cucumber 1/2 unit
• Olive Oil 1 tablespoon
• Lemon Juice 1 tablespoon
• Salt Pinch
• Black Pepper Pinch

Cooking Steps:

1. Step 1: Rinse and drain 1 cup of canned chickpeas.
2. Step 2: Chop cherry tomatoes into halves to make 1 cup.
3. Step 3: Dice 1/2 cucumber into small cubes.
4. Step 4: Mix chickpeas, tomatoes, and cucumber in a bowl.
5. Step 5: Add 1 tablespoon of olive oil, 1 tablespoon of lemon juice, salt, and pepper to the salad.
6. Step 6: Toss ingredients together to coat them with the dressing.
7. Step 7: Serve the salad chilled or at room temperature.

Stuffed Bell Peppers with Quinoa

Calories: 420

Ingredients:

• Quinoa 1/2 cup
• Bell Peppers 2 units
• Shredded Carrot 1/2 cup
• Feta Cheese 1/4 cup
• Salt Pinch
• Black Pepper Pinch

Cooking Steps:

1. Step 1: Preheat oven to 180°C (350°F).
2. Step 2: Cook 1/2 cup of quinoa according to package instructions.
3. Step 3: Cut the top off 2 bell peppers and remove the seeds.
4. Step 4: In a mixing bowl, combine cooked quinoa, 1/2 cup of shredded carrot, 1/4 cup of crumbled feta cheese, salt, and pepper.
5. Step 5: Fill each bell pepper with the quinoa mixture.
6. Step 6: Place the stuffed peppers in a baking dish and bake for 15 minutes.
7. Step 7: Remove from the oven and serve hot.

Avocado on Gluten-Free Bread

Calories: 300

Ingredients:

• Gluten-Free Bread 2 slices
• Avocado 1 medium
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Toast two slices of gluten-free bread.
2. Step 2: Slice one ripe avocado and spread evenly over the toasted bread.
3. Step 3: Add a pinch of salt and pepper to taste.
4. Step 4: Optionally drizzle with olive oil for added flavor.

Lentil Soup

Calories: 360

Ingredients:

• Olive Oil 1 tablespoon
• Onion 1 chopped
• Carrot 2 chopped
• Celery Stalks 2 chopped
• Lentils 1 cup
• Vegetable Broth 4 cups
• Salt To taste
• Pepper To taste
• Italian Herbs 1 teaspoon

Cooking Steps:

1. Step 1: In a pot, heat a tablespoon of olive oil over medium heat.
2. Step 2: Add chopped onions, carrots, and celery, cooking until vegetables are soft.
3. Step 3: Add one cup of lentils and four cups of vegetable broth.
4. Step 4: Bring the soup to a boil, then reduce the heat and let it simmer for about 20 minutes until the lentils are tender.
5. Step 5: Season with salt, pepper, and Italian herbs.

Eggplant Parmesan

Calories: 450

Ingredients:

• Eggplant 1 large
• Eggs 2 beaten
• Gluten-Free Breadcrumbs 1 cup
• Parmesan Cheese 1 cup grated
• Marinara Sauce 1 cup
• Salt To taste

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Slice the eggplant into round pieces and season with salt.
3. Step 3: Dip the eggplant slices into beaten eggs, then coat with gluten-free breadcrumbs.
4. Step 4: Place the slices on a baking sheet and bake for 10 minutes.
5. Step 5: Remove from oven and sprinkle with Parmesan cheese and layer with marinara sauce.
6. Step 6: Return to the oven for another 10 minutes until cheese is melted and golden brown.

Rice Cakes with Cottage Cheese and Honey

Calories: 300

Ingredients:

• Rice cakes 100g
• Cottage cheese 100g
• Honey 50g

Cooking Steps:

1. Step 1: Place rice cakes on a plate.
2. Step 2: Spread cottage cheese evenly over each rice cake.
3. Step 3: Drizzle honey over the cottage cheese.
4. Step 4: Serve immediately.

Spinach and Ricotta Stuffed Mushrooms

Calories: 370

Ingredients:

• Mushroom caps 150g
• Ricotta cheese 100g
• Spinach 50g

Cooking Steps:

1. Step 1: Preheat oven to 350°F (175°C).
2. Step 2: Remove stems from mushrooms and place caps on a baking tray.
3. Step 3: Mix spinach, ricotta, salt, and pepper in a bowl.
4. Step 4: Fill each mushroom cap with the spinach-ricotta mixture.
5. Step 5: Bake in the oven for 15 minutes.
6. Step 6: Serve hot.

Gluten-Free Pasta Primavera

Calories: 450

Ingredients:

• Gluten-free pasta 200g
• Bell pepper 50g
• Zucchini 50g
• Cherry tomatoes 50g
• Olive oil 20ml
• Parmesan cheese 30g

Cooking Steps:

1. Step 1: Boil water in a large pot and cook gluten-free pasta until al dente.
2. Step 2: In a skillet, heat olive oil over medium heat.
3. Step 3: Add chopped bell pepper, zucchini, and cherry tomatoes to the skillet.
4. Step 4: Sauté vegetables for 5-7 minutes until tender.
5. Step 5: Drain pasta and add to the skillet.
6. Step 6: Toss pasta with vegetables, salt, and pepper.
7. Step 7: Serve with grated parmesan cheese on top.

Oatmeal with Fresh Apples

Calories: 300

Ingredients:

• Gluten-free oats 60g
• Apple 1 medium

Cooking Steps:

1. Step 1: In a pot, bring 1 cup of water to a boil.
2. Step 2: Add 60g of gluten-free oats to the boiling water and reduce the heat to simmer.
3. Step 3: Cook the oats for about 5 minutes, stirring occasionally.
4. Step 4: While oats are cooking, wash and dice 1 medium-sized apple.
5. Step 5: Add the apple to the oats and continue cooking for another 2-3 minutes.
6. Step 6: Once cooked, remove from heat and let it cool a bit before serving.

Grilled Vegetable Sandwich

Calories: 380

Ingredients:

• Zucchini 1 small
• Bell pepper 1 medium
• Olive oil 1 tablespoon
• Mozzarella cheese 1 slice
• Gluten-free bread 2 slices

Cooking Steps:

1. Step 1: Preheat the grill to medium heat.
2. Step 2: Slice 1 zucchini and 1 bell pepper into thin strips.
3. Step 3: Drizzle the vegetables with olive oil and grill them on both sides until tender.
4. Step 4: Toast 2 slices of gluten-free bread.
5. Step 5: Layer the grilled vegetables and a slice of mozzarella cheese between the bread slices.
6. Step 6: Serve warm.

Polenta with Roasted Vegetables

Calories: 430

Ingredients:

• Mushrooms 1 cup
• Red onion 1 medium
• Olive oil 1 tablespoon
• Vegetable broth 2 cups
• Polenta 100g

Cooking Steps:

1. Step 1: Preheat the oven to 425°F (220°C).
2. Step 2: Slice 1 cup of mushrooms and 1 red onion into wedges.
3. Step 3: Toss the mushrooms and onions with olive oil, salt, and pepper.
4. Step 4: Roast the vegetables in the oven for about 15 minutes.
5. Step 5: Meanwhile, bring 2 cups of vegetable broth to a boil in a saucepan.
6. Step 6: Slowly whisk in 100g of polenta, stirring until thickened, about 5 minutes.
7. Step 7: Serve the polenta topped with the roasted vegetables.

Banana Pancakes

Calories: 333

Ingredients:

• Banana 90g
• Egg 100g
• Gluten-free flour 30g

Cooking Steps:

1. Step 1: In a large bowl, mash one banana with a fork.
2. Step 2: Mix in 2 large eggs and whisk until well combined.
3. Step 3: Add 30g of gluten-free flour and mix until smooth.
4. Step 4: Heat a non-stick pan over medium heat, lightly grease with oil.
5. Step 5: Pour 1/4 cup of batter onto the pan, cook until bubbles form and edges are dry.
6. Step 6: Flip and cook until golden brown, about 1 minute more.

Cauliflower Pizza

Calories: 389

Ingredients:

• Cauliflower 200g
• Mozzarella cheese 100g
• Egg 50g
• Tomato 100g

Cooking Steps:

1. Step 1: Preheat oven to 220°C (425°F).
2. Step 2: Grate 200g of cauliflower into a bowl.
3. Step 3: Microwave cauliflower for 5 minutes, then let it cool and squeeze out moisture.
4. Step 4: Mix cauliflower with 50g grated mozzarella cheese and one egg in a bowl.
5. Step 5: Spread mixture onto a baking sheet to form a pizza crust.
6. Step 6: Bake crust for 10 minutes.
7. Step 7: Top with 100g sliced tomatoes and another 50g grated mozzarella cheese.
8. Step 8: Bake for another 10 minutes until cheese is melted and bubbly.

Vegetable Curry with Chickpeas

Calories: 388

Ingredients:

• Olive oil 15ml
• Carrot 100g
• Bell pepper 100g
• Zucchini 100g
• Canned chickpeas 200g
• Canned tomatoes 150g
• Curry powder 1 tsp

Cooking Steps:

1. Step 1: Heat 1 tbsp olive oil in a pan over medium heat.
2. Step 2: Chop 100g carrots, 100g bell peppers, and 100g zucchini.
3. Step 3: Add veggies to the pan and sauté for 5 minutes.
4. Step 4: Add 200g canned chickpeas and stir for another 2 minutes.
5. Step 5: Mix in 150g canned tomatoes and 1 tsp curry powder.
6. Step 6: Let it simmer for 10 minutes, add salt to taste.