Gourmet Week: A Beginner's Journey to Deliciously Balanced Meals Under 30 Minutes!

Greek Yogurt with Honey and Berries

Calories: 723

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g
• Honey 1 tablespoon (21g)

Cooking Steps:

1. Step 1: Measure out 200g of Greek yogurt into a bowl.
2. Step 2: Add 100g of mixed berries on top of the yogurt.
3. Step 3: Drizzle one tablespoon (21g) of honey over the berries and yogurt.
4. Step 4: Mix gently and serve immediately.

Grilled Chicken Salad

Calories: 1012

Ingredients:

• Chicken breast 150g
• Mixed greens 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Vinaigrette 2 tablespoons (50g)

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season 150g of chicken breast with salt, pepper, and a touch of olive oil.
3. Step 3: Grill the chicken for about 6-7 minutes on each side or until fully cooked.
4. Step 4: While the chicken is grilling, chop 100g of mixed greens, 50g of cherry tomatoes, and 50g of cucumber.
5. Step 5: Once the chicken is done, let it rest for a few minutes, then slice it into strips.
6. Step 6: Combine the mixed greens, cherry tomatoes, and cucumber in a bowl.
7. Step 7: Top the salad with the sliced grilled chicken and drizzle 2 tablespoons of your favorite vinaigrette (50g).

Spaghetti with Marinara Sauce

Calories: 1157

Ingredients:

• Spaghetti 150g
• Olive oil 2 tablespoons (28g)
• Garlic cloves 2
• Marinara sauce 300g

Cooking Steps:

1. Step 1: Bring a pot of salted water to a boil.
2. Step 2: Cook 150g of spaghetti according to the package instructions until al dente, then drain.
3. Step 3: While the pasta is cooking, heat 2 tablespoons (28g) of olive oil in a pan over medium heat.
4. Step 4: Add 2 minced garlic cloves and cook until fragrant, about 1 minute.
5. Step 5: Pour in 300g of marinara sauce and simmer for 10 minutes.
6. Step 6: Once the sauce is ready, add the drained spaghetti to the pan and toss to coat.
7. Step 7: Serve hot, optionally garnished with some fresh basil or Parmesan if available.

Avocado Toast with Poached Eggs

Calories: 723

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Eggs 2
• Salt to taste
• Pepper to taste
• Paprika a pinch
• Chives a pinch

Cooking Steps:

1. Step 1: Slice and toast the bread.
2. Step 2: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
3. Step 3: Mash the avocado with a fork and add salt and pepper to taste.
4. Step 4: Spread the mashed avocado onto the toasted bread.
5. Step 5: Poach the eggs in simmering water for about 3-4 minutes.
6. Step 6: Place the poached eggs on top of the avocado toast.
7. Step 7: Sprinkle a pinch of paprika and chives for garnish.

Turkey and Cheese Sandwich

Calories: 867

Ingredients:

• Whole grain bread 2 slices
• Turkey breast slices 100g
• Cheddar cheese slices 2
• Lettuce leaves 2
• Tomato 1 medium
• Mustard or mayo 1 tablespoon

Cooking Steps:

1. Step 1: Spread mustard or mayo on two slices of bread.
2. Step 2: Layer the turkey slices on one piece of bread.
3. Step 3: Add cheese slices on top of the turkey.
4. Step 4: Top with lettuce and tomato slices.
5. Step 5: Close the sandwich with the other slice of bread and slice diagonally.

Baked Salmon with Quinoa and Steamed Vegetables

Calories: 1368

Ingredients:

• Salmon fillet 200g
• Quinoa 100g (dry)
• Mixed vegetables (carrots, broccoli, bell peppers) 150g
• Salt to taste
• Pepper to taste
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Place the salmon fillet on a baking sheet and season with salt, pepper, and lemon juice.
3. Step 3: Bake the salmon in the preheated oven for about 15-20 minutes.
4. Step 4: While the salmon is baking, rinse the quinoa under cold water and cook it according to package instructions.
5. Step 5: In a steamer, cook the mixed vegetables until tender, about 5-7 minutes.
6. Step 6: Serve the baked salmon with cooked quinoa and steamed vegetables.

Smoothie Bowl

Calories: 725

Ingredients:

• unsweetened almond milk 1 cup
• banana 1
• frozen berries 1 cup
• Greek yogurt 1/2 cup
• granola 1/4 cup
• assorted fresh fruits 1/2 cup
• honey 1 tablespoon

Cooking Steps:

1. Step 1: In a blender, combine 1 cup of unsweetened almond milk, 1 banana, 1 cup of frozen berries, and 1/2 cup of Greek yogurt.
2. Step 2: Blend until smooth.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with granola, sliced fresh fruits, and a drizzle of honey.

Tuna Salad Wrap

Calories: 868

Ingredients:

• canned tuna 1 can (5 oz)
• mayonnaise 2 tablespoons
• lemon juice 1 tablespoon
• celery 1/4 cup
• red onion 1/4 cup
• pickles 1/4 cup
• mixed greens 1 handful
• whole wheat tortilla 1 large

Cooking Steps:

1. Step 1: Drain a can of tuna and flake it into a mixing bowl.
2. Step 2: Add 2 tablespoons of mayonnaise, 1 tablespoon of lemon juice, salt, and pepper to taste.
3. Step 3: Mix in 1/4 cup of diced celery, 1/4 cup of diced red onion, and 1/4 cup of diced pickles.
4. Step 4: Place the tuna mixture onto a large whole wheat tortilla.
5. Step 5: Top with a handful of mixed greens and roll up the tortilla.

Chicken Stir Fry with Rice

Calories: 1225

Ingredients:

• rice 1 cup
• olive oil 1 tablespoon
• chicken breast 1 (about 6 oz)
• mixed vegetables 1 cup
• soy sauce 2 tablespoons
• sesame oil 1 teaspoon

Cooking Steps:

1. Step 1: Cook 1 cup of rice according to package instructions.
2. Step 2: Heat 1 tablespoon of olive oil in a large skillet over medium heat.
3. Step 3: Add 1 diced chicken breast and cook until browned.
4. Step 4: Add 1 cup of mixed vegetables (e.g., bell peppers, broccoli, carrots) and stir-fry until tender.
5. Step 5: Stir in 2 tablespoons of soy sauce and 1 teaspoon of sesame oil.
6. Step 6: Serve the stir-fry over cooked rice.

Omelette with Vegetables

Calories: 750

Ingredients:

• Eggs 3 large
• Bell Peppers 50g
• Onions 50g
• Spinach 50g
• Salt Pinch
• Oil 1 tsp

Cooking Steps:

1. Step 1: Crack 3 eggs into a bowl, add a pinch of salt, and beat well.
2. Step 2: Chop 50g of bell peppers, 50g of onions, and 50g of spinach.
3. Step 3: Heat a non-stick pan over medium heat and add a small amount of oil.
4. Step 4: Pour the beaten eggs into the pan.
5. Step 5: Add the chopped vegetables to one side of the omelette.
6. Step 6: Cook until the eggs are set, then fold the omelette in half.
7. Step 7: Serve hot.

Beef and Quinoa Bowl

Calories: 1000

Ingredients:

• Quinoa 100g
• Lean Beef 150g
• Tomatoes 50g
• Cucumbers 50g
• Oil 1 tsp
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Cook 100g quinoa according to package instructions.
2. Step 2: Chop 150g of lean beef into bite-sized pieces.
3. Step 3: Heat a pan over medium-high heat and add a small amount of oil.
4. Step 4: Add beef to the pan and cook until browned and cooked through.
5. Step 5: Chop 50g of tomatoes and 50g of cucumbers.
6. Step 6: Combine cooked quinoa, beef, tomatoes, and cucumbers in a bowl.
7. Step 7: Season with salt and pepper to taste.

Shrimp Tacos

Calories: 1250

Ingredients:

• Shrimp 200g
• Corn Tortillas 3
• Lettuce 50g
• Tomatoes 50g
• Oil 1 tsp
• Lime 1

Cooking Steps:

1. Step 1: Peel and devein 200g of shrimp.
2. Step 2: Heat a pan over medium-high heat and add a small amount of oil.
3. Step 3: Cook the shrimp until pink and opaque.
4. Step 4: Warm 3 corn tortillas in a pan or microwave.
5. Step 5: Chop 50g of lettuce and 50g of tomatoes.
6. Step 6: Assemble the tacos: place shrimp, lettuce, and tomatoes on each tortilla.
7. Step 7: Add a squeeze of lime juice over the tacos and serve.

Peanut Butter Banana Toast

Calories: 723

Ingredients:

• Whole grain bread 2 slices
• Peanut butter 4 tablespoons
• Banana 1 medium
• Honey 1 teaspoon (optional)

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread until golden brown.
2. Step 2: Spread 2 tablespoons of peanut butter evenly on each slice of toast.
3. Step 3: Peel and slice a medium banana, then arrange the slices on top of the peanut butter.
4. Step 4: Drizzle a small amount of honey over the banana slices if desired.

Grilled Veggie and Hummus Wrap

Calories: 867

Ingredients:

• Zucchini 1 medium
• Bell pepper 1 large
• Red onion 1 medium
• Olive oil 2 tablespoons
• Whole wheat tortillas 2 large
• Hummus 6 tablespoons

Cooking Steps:

1. Step 1: Heat a grill pan over medium-high heat.
2. Step 2: Slice 1 zucchini, 1 bell pepper, and 1 red onion into strips.
3. Step 3: Brush the veggie strips with olive oil and season with salt and pepper.
4. Step 4: Grill the veggies for 3-4 minutes on each side until tender and slightly charred.
5. Step 5: Warm two large whole wheat tortillas in a dry skillet over medium heat for about 30 seconds on each side.
6. Step 6: Spread 3 tablespoons of hummus evenly over each tortilla.
7. Step 7: Arrange the grilled vegetables in the center of the tortillas, then fold in the sides and roll up to form wraps.

Beef Chili

Calories: 1325

Ingredients:

• Olive oil 2 tablespoons
• Onion 1 medium
• Garlic 2 cloves
• Ground beef 1 pound
• Chili powder 2 tablespoons
• Cumin 1 teaspoon
• Paprika 1 teaspoon
• Diced tomatoes 1 can
• Kidney beans 1 can
• Beef broth 1 cup

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a large pot over medium heat.
2. Step 2: Add 1 chopped onion, 2 minced garlic cloves, and cook until the onion is translucent, about 3-4 minutes.
3. Step 3: Add 1 pound of ground beef and cook until browned, breaking it up with a spoon as it cooks.
4. Step 4: Stir in 2 tablespoons of chili powder, 1 teaspoon of cumin, and 1 teaspoon of paprika, and cook for another minute.
5. Step 5: Add 1 can of diced tomatoes, 1 can of kidney beans (drained and rinsed), and 1 cup of beef broth. Stir to combine.
6. Step 6: Reduce the heat to low and let the chili simmer for 20 minutes, stirring occasionally.
7. Step 7: Season with salt and pepper to taste before serving.

Cottage Cheese with Pineapple

Calories: 724

Ingredients:

• Cottage Cheese 200g
• Pineapple 100g
• Honey 1 tbsp

Cooking Steps:

1. Step 1: In a bowl, add 200g of cottage cheese.
2. Step 2: Cut 100g of fresh pineapple into bite-sized pieces.
3. Step 3: Mix the pineapple with the cottage cheese
4. Step 4: Drizzle 1 tablespoon of honey on top (optional)

Chicken Caesar Salad

Calories: 868

Ingredients:

• Chicken Breast Fillet 150g
• Romaine Lettuce 100g
• Croutons 50g
• Parmesan Cheese 50g
• Caesar Dressing 2 tbsp

Cooking Steps:

1. Step 1: Heat a grill pan over medium-high heat.
2. Step 2: Season 150g chicken breast fillet with salt and pepper.
3. Step 3: Grill chicken for 6-7 minutes on each side, until fully cooked.
4. Step 4: Chop grilled chicken into bite-sized pieces.
5. Step 5: In a large bowl, combine 100g of chopped romaine lettuce, 50g of croutons, and 50g of shredded Parmesan cheese.
6. Step 6: Add the grilled chicken to the salad mix.
7. Step 7: Drizzle 2 tablespoons of Caesar dressing, and toss the salad until everything is well coated.

Pork Chops with Mashed Potatoes and Green Beans

Calories: 1300

Ingredients:

• Pork Chops 200g
• Potatoes 200g
• Milk 1/4 cup
• Butter 1 tbsp
• Green Beans 100g
• Salt to taste
• Pepper to taste
• Paprika a pinch

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Season 200g of pork chops with salt, pepper, and a pinch of paprika.
3. Step 3: In a hot skillet, sear pork chops on both sides for 2-3 minutes.
4. Step 4: Transfer pork chops to a baking dish and bake for 15-20 minutes until cooked through.
5. Step 5: Meanwhile, peel and boil 200g of potatoes in a pot until soft (about 10 minutes).
6. Step 6: Mash the potatoes with 1/4 cup milk and 1 tablespoon butter until creamy.
7. Step 7: In another pot, steam 100g of green beans until tender (about 5-7 minutes).
8. Step 8: Serve pork chops with a side of mashed potatoes and green beans.

Overnight Oats

Calories: 723

Ingredients:

• Rolled oats 1/2 cup
• Milk 1/2 cup
• Greek yogurt 1/4 cup
• Chia seeds 1 tablespoon
• Honey 1 tablespoon
• Vanilla extract 1 teaspoon
• Fresh fruits (berries or banana) 1/2 cup

Cooking Steps:

1. Step 1: In a mason jar or bowl, combine 1/2 cup rolled oats, 1/2 cup milk, 1/4 cup Greek yogurt, and 1 tablespoon chia seeds.
2. Step 2: Add 1 tablespoon honey and 1 teaspoon vanilla extract. Stir to combine.
3. Step 3: Cover and refrigerate overnight (at least 5-6 hours).
4. Step 4: In the morning, top with fresh fruits like berries or a sliced banana before serving.

Chicken Quesadilla

Calories: 950

Ingredients:

• Tortillas 2
• Shredded cheese 1/2 cup
• Cooked and shredded chicken 1/2 cup
• Salsa 1/4 cup
• Guacamole 1/4 cup

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium heat.
2. Step 2: Place a tortilla in the skillet, sprinkle with 1/2 cup shredded cheese, and add 1/2 cup cooked and shredded chicken.
3. Step 3: Top with another tortilla and cook until the bottom tortilla is golden brown, then flip and cook the other side.
4. Step 4: Remove from skillet, cut into wedges, and serve with salsa and guacamole.

Homemade Pizza with Mixed Greens Salad

Calories: 1150

Ingredients:

• Pizza dough 1 medium-sized dough
• Pizza sauce 1/2 cup
• Shredded mozzarella 1 cup
• Toppings (pepperoni, bell peppers, mushrooms) As desired
• Mixed greens 2 cups
• Cherry tomatoes 1/2 cup
• Cucumber slices 1/2 cup
• Salad dressing 2 tablespoons

Cooking Steps:

1. Step 1: Preheat your oven to 425°F (220°C).
2. Step 2: Roll out pizza dough on a floured surface to your desired thickness.
3. Step 3: Spread 1/2 cup pizza sauce over the dough, and top with 1 cup shredded mozzarella cheese.
4. Step 4: Add your choice of toppings, such as pepperoni, sliced bell peppers, and mushrooms.
5. Step 5: Bake in the preheated oven for 12-15 minutes, or until the crust is golden and the cheese is bubbly.
6. Step 6: While the pizza is baking, prepare the salad by tossing mixed greens, cherry tomatoes, cucumber slices, and your favorite salad dressing.
7. Step 7: Once the pizza is done, slice and serve with the salad on the side.