Unlock Your Culinary Potential: The Savory Week of Balanced Delights Meal Plan for Beginners to Thrive on 2359 Calories!

Greek Yogurt with Honey and Berries

Calories: 589

Ingredients:

• Greek yogurt 200g
• Honey 20g
• Mixed berries 50g

Cooking Steps:

1. Step 1: Take 200g of Greek yogurt and place it in a bowl.
2. Step 2: Drizzle 20g of honey over the yogurt.
3. Step 3: Top with 50g of fresh mixed berries.
4. Step 4: Mix gently to combine and serve immediately.

Turkey Wrap with Avocado

Calories: 765

Ingredients:

• Whole wheat tortilla 1 piece
• Hummus 30g
• Turkey breast 80g
• Avocado 50g
• Mixed greens 30g

Cooking Steps:

1. Step 1: Lay out one whole wheat tortilla wrap.
2. Step 2: Spread 30g of hummus evenly over the surface.
3. Step 3: Add 80g of sliced turkey breast.
4. Step 4: Slice 50g of avocado and layer on top of turkey.
5. Step 5: Add 30g of mixed greens.
6. Step 6: Roll up the wrap tightly and cut in half to serve.

Grilled Lemon Herb Chicken with Veggies

Calories: 1005

Ingredients:

• Chicken breast 150g
• Lemon juice 10ml
• Salt to taste
• Black pepper to taste
• Thyme 5g
• Broccoli 100g
• Bell peppers 80g
• Olive oil 10ml

Cooking Steps:

1. Step 1: Season 150g of chicken breast with lemon juice, salt, pepper, and herbs like thyme.
2. Step 2: Heat a grill pan over medium heat and cook the chicken for about 5 minutes on each side until done.
3. Step 3: In a separate pan, sauté 100g of broccoli and 80g of bell peppers in olive oil until tender.
4. Step 4: Serve the grilled chicken with the sautéed veggies on the side.

Banana Peanut Butter Smoothie

Calories: 600

Ingredients:

• Banana 200g
• Peanut Butter 40g
• Milk 240ml
• Honey 20g

Cooking Steps:

1. Step 1: Peel two ripe bananas and slice them into the blender.
2. Step 2: Add 2 tablespoons of peanut butter.
3. Step 3: Pour in 1 cup of milk or a dairy-free alternative, as per preference.
4. Step 4: Add 1 tablespoon of honey for sweetness.
5. Step 5: Blend until smooth.
6. Step 6: Serve chilled.

Tuna Salad Sandwich

Calories: 750

Ingredients:

• Tuna 150g
• Mayonnaise 15g
• Whole grain bread 100g
• Lettuce 50g
• Tomato 80g
• Cucumber 40g

Cooking Steps:

1. Step 1: Drain 1 can of tuna and place in a bowl.
2. Step 2: Mix in 1 tablespoon of mayonnaise.
3. Step 3: Add salt and pepper to taste.
4. Step 4: Chop lettuce and slice a tomato.
5. Step 5: Assemble the sandwich with tuna salad, lettuce, and tomato between two slices of whole grain bread.
6. Step 6: Serve with a side of cucumber slices.

Beef Stir Fry with Rice

Calories: 1010

Ingredients:

• Lean beef 300g
• Mixed vegetables 150g
• Soy sauce 30ml
• Rice 150g
• Oil 15ml

Cooking Steps:

1. Step 1: Cut 300g of lean beef into thin strips.
2. Step 2: Heat 1 tablespoon of oil in a pan.
3. Step 3: Add beef strips and stir-fry until browned.
4. Step 4: Add 1 cup of mixed vegetables (like broccoli, bell peppers, and carrots).
5. Step 5: Stir-fry for 5 minutes.
6. Step 6: Add 2 tablespoons of soy sauce and mix well.
7. Step 7: Cook 1 cup of rice according to package instructions.
8. Step 8: Serve beef stir fry over rice.

Oatmeal with Almonds and Honey

Calories: 707

Ingredients:

• Rolled oats 100g
• Honey 40g
• Almonds 30g
• Water 250ml

Cooking Steps:

1. Step 1: Pour 1 cup of water into a small pot and bring it to a boil.
2. Step 2: Add 1 cup of rolled oats to the boiling water and reduce the heat to a simmer.
3. Step 3: Cook the oats for 5 to 7 minutes, stirring occasionally, until thick and creamy.
4. Step 4: Mix in 2 tablespoons of honey and stir well.
5. Step 5: Remove the pot from heat and add 30g of chopped almonds.
6. Step 6: Serve the oatmeal in a bowl.

Grilled Chicken Sandwich

Calories: 825

Ingredients:

• Chicken breast 150g
• Whole wheat bun 1 bun
• Tomato 50g
• Lettuce 20g
• Mayonnaise or Yogurt 20g
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Preheat the grill to medium heat.
2. Step 2: Season 150g chicken breast with salt and pepper.
3. Step 3: Grill the chicken for about 5 minutes on each side until fully cooked.
4. Step 4: Slice a whole wheat bun in half.
5. Step 5: Place grilled chicken on the bun and add tomato and lettuce.
6. Step 6: Spread 1 tablespoon of mayonnaise or yogurt on the inside of the bun.
7. Step 7: Assemble the sandwich and serve.

Pork Chops with Mashed Potatoes

Calories: 847

Ingredients:

• Pork chops 200g
• Potatoes 200g
• Butter 30g
• Salt To taste
• Pepper To taste
• Oil 10ml

Cooking Steps:

1. Step 1: Season 200g pork chops with salt and pepper.
2. Step 2: Heat a skillet over medium heat and add a small amount of oil.
3. Step 3: Cook the pork chops for about 4 minutes on each side until cooked through.
4. Step 4: Boil 200g of peeled and chopped potatoes for about 5-7 minutes until soft.
5. Step 5: Drain the water from the potatoes and mash them with 30g butter.
6. Step 6: Serve the pork chops alongside the mashed potatoes.

Fruit and Nut Granola

Calories: 590

Ingredients:

• Rolled oats 100g
• Mixed nuts 50g
• Raisins 50g
• Honey 30g

Cooking Steps:

1. Step 1: Preheat a non-stick pan on low heat.
2. Step 2: Add 100g of rolled oats and toast for 2 minutes, stirring continuously.
3. Step 3: Add 50g of mixed nuts (almonds, walnuts), 50g of raisins, and 30g of honey.
4. Step 4: Stir the mixture for another 3 minutes, ensuring all ingredients are well coated with honey.
5. Step 5: Remove from heat and allow to cool before serving.

BLT Sandwich

Calories: 780

Ingredients:

• Bacon 100g
• Lettuce 50g
• Tomato 50g
• Whole grain bread 50g
• Mayonnaise 20g

Cooking Steps:

1. Step 1: Cook 100g of bacon on a non-stick skillet until crispy, about 5 minutes.
2. Step 2: Wash and slice 50g of lettuce and 50g of tomatoes.
3. Step 3: Toast 2 slices of whole grain bread (50g in total).
4. Step 4: Spread 20g of mayonnaise on the toasted bread slices.
5. Step 5: Assemble the sandwich with bacon, lettuce, and tomatoes, then cut in half and serve.

Baked Salmon with Asparagus

Calories: 985

Ingredients:

• Salmon fillet 200g
• Asparagus 150g
• Olive oil 10g

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (390°F).
2. Step 2: Place a 200g salmon fillet on a baking sheet lined with parchment paper.
3. Step 3: Season the salmon with salt and pepper to taste.
4. Step 4: Toss 150g of asparagus with olive oil and place alongside the salmon.
5. Step 5: Bake in the preheated oven for 15 minutes until the salmon is cooked through.
6. Step 6: Serve immediately.

Avocado Toast with Egg

Calories: 589

Ingredients:

• Whole-Grain Bread 100g
• Avocado 70g
• Egg 60g
• Salt To taste
• Pepper To taste
• Red Pepper Flakes Optional

Cooking Steps:

1. Step 1: Start by toasting two slices of whole-grain bread until golden brown.
2. Step 2: While the bread is toasting, cut and peel a ripe avocado.
3. Step 3: Mash the avocado in a bowl and season with salt and pepper to taste.
4. Step 4: Cook one egg sunny side up in a non-stick pan to your preference (or hard-boiled as an alternative).
5. Step 5: Spread the mashed avocado evenly onto the toasted bread slices.
6. Step 6: Top each slice with the cooked egg, and optionally, red pepper flakes for extra flavor.

Chicken Quesadilla

Calories: 825

Ingredients:

• Chicken Breast 150g
• Tortilla 80g
• Cheddar Cheese 50g
• Salt To taste
• Pepper To taste
• Cumin A pinch
• Olive Oil 1 tbsp
• Salsa or Guacamole 50g optional

Cooking Steps:

1. Step 1: Slice chicken breast into thin strips and season with salt, pepper, and cumin.
2. Step 2: Heat oil in a non-stick pan and cook the chicken strips until fully cooked.
3. Step 3: Remove the chicken from the pan and set aside.
4. Step 4: Place a tortilla in the same pan, layer half with cheese, cooked chicken, and top with the remaining cheese.
5. Step 5: Fold the tortilla in half and cook until both sides are golden brown and the cheese is melted.
6. Step 6: Slice the quesadilla into wedges and serve with salsa or guacamole.

Homemade Pizza with Pepperoni

Calories: 945

Ingredients:

• Pizza Dough 200g
• Pizza Sauce 75g
• Pepperoni 50g
• Mozzarella Cheese 75g

Cooking Steps:

1. Step 1: Preheat your oven to 220°C (428°F).
2. Step 2: Roll out the pizza dough on a floured surface to your desired thickness.
3. Step 3: Spread the pizza sauce evenly over the base, leaving a border for the crust.
4. Step 4: Top with mozzarella cheese and arrange pepperoni slices evenly on top.
5. Step 5: Bake in the oven for 10-12 minutes, or until the crust is golden and cheese is bubbly.
6. Step 6: Remove from the oven, allow to cool slightly, then slice and serve.

Egg and Cheese Breakfast Burrito

Calories: 589

Ingredients:

• Eggs 2 large eggs
• Cheese 1 slice
• Tortilla 1 large

Cooking Steps:

1. Step 1: Crack two eggs into a bowl and whisk. Heat a skillet over medium heat and pour eggs into it.
2. Step 2: Once eggs are cooked halfway, place a slice of cheese on top and let it melt gently.
3. Step 3: Heat tortillas in the microwave for 20 seconds to soften.
4. Step 4: Spread eggs and cheese across the tortillas and wrap it into a burrito shape.
5. Step 5: Serve warm.

Pasta Salad with Chicken

Calories: 707

Ingredients:

• Pasta 150g cooked pasta
• Chicken Breast 100g cooked & shredded
• Bell Pepper 1/2 cup, chopped
• Cherry Tomatoes 1/2 cup, sliced
• Olive Oil 2 tablespoons
• Lemon Juice 1 tablespoon

Cooking Steps:

1. Step 1: Bring a pot of water to boil. Cook pasta according to package instructions, then drain and rinse with cold water.
2. Step 2: In a large bowl, combine cooked pasta, shredded cooked chicken, chopped bell peppers, and cherry tomatoes.
3. Step 3: Mix olive oil, lemon juice, salt, and pepper in a small bowl to create dressing.
4. Step 4: Pour dressing over pasta and toss everything together until well coated.
5. Step 5: Serve the salad cold.

BBQ Chicken with Corn on the Cob

Calories: 1063

Ingredients:

• Chicken Breast 200g
• BBQ Sauce 2 tablespoons
• Corn on the Cob 2 cobs

Cooking Steps:

1. Step 1: Heat a grill pan over medium-high heat and add chicken breasts.
2. Step 2: Brush each piece of chicken with BBQ sauce while cooking, flipping occasionally until fully cooked.
3. Step 3: Meanwhile, boil corn on the cob in a pot of water for about 8 minutes or until tender.
4. Step 4: Serve chicken with extra BBQ sauce on the side and corn on the cob.
5. Step 5: Enjoy your dinner.