Master Your Meals: The Balanced Bites Meal Plan to Help You Shed 10kg in 4 Weeks!

Greek Yogurt with Berries

Calories: 42

Ingredients:

• Greek yogurt 200g
• Mixed fresh berries 50g
• Honey 1 tsp

Cooking Steps:

1. Step 1: In a bowl, combine 200g Greek yogurt.
2. Step 2: Add 50g mixed fresh berries on top.
3. Step 3: Drizzle with a teaspoon of honey for added sweetness if desired.

Grilled Chicken Salad

Calories: 50

Ingredients:

• Chicken breast 150g
• Salad greens 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Olive oil 1 tbsp
• Balsamic vinegar 1 tbsp

Cooking Steps:

1. Step 1: Preheat grill to medium-high heat.
2. Step 2: Season 150g chicken breast with salt and pepper.
3. Step 3: Grill the chicken for 6-7 minutes on each side until fully cooked.
4. Step 4: In a large bowl, toss salad greens, cherry tomatoes, and cucumber.
5. Step 5: Slice the grilled chicken and place it on top of the salad.
6. Step 6: Drizzle olive oil and balsamic vinegar as dressing.

Steak with Mashed Potatoes

Calories: 75

Ingredients:

• Steak 200g
• Potatoes 200g
• Butter 20g
• Milk 30ml

Cooking Steps:

1. Step 1: Season 200g steak with salt and pepper, and set aside.
2. Step 2: Boil 200g potatoes until tender, about 10 minutes, then drain.
3. Step 3: Mash the potatoes with butter, salt, and a splash of milk.
4. Step 4: Heat a pan over high heat and sear the seasoned steak for 3-4 minutes on each side.
5. Step 5: Serve the steak with a side of mashed potatoes.

Avocado Toast

Calories: 50

Ingredients:

• Whole grain bread 2 slices
• Avocado 1/2 piece
• Cherry tomatoes 5 pieces
• Lime juice 1 tsp
• Salt and pepper to taste
• Microgreens handful

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread.
2. Step 2: Mash half an avocado and spread it evenly on the toasted bread.
3. Step 3: Sprinkle with salt, pepper, and a dash of lime juice to taste.
4. Step 4: Top with sliced cherry tomatoes and microgreens.

Turkey and Cheese Sandwich

Calories: 75

Ingredients:

• Whole wheat bread 2 slices
• Turkey breast 3 slices
• Cheddar cheese 2 slices
• Lettuce 2 leaves
• Tomato 2 slices
• Mayonnaise 1 tbsp

Cooking Steps:

1. Step 1: Spread mayonnaise on two slices of whole wheat bread.
2. Step 2: Layer slices of turkey breast and cheddar cheese on the bread.
3. Step 3: Add lettuce and tomato slices.
4. Step 4: Close the sandwich and grill on a pan until the bread is golden and the cheese melts.

Spaghetti with Marinara Sauce

Calories: 42

Ingredients:

• Spaghetti 200g
• Marinara sauce 1 cup
• Olive oil 2 tbsp
• Garlic 2 cloves
• Parmesan cheese 1/4 cup
• Basil handful

Cooking Steps:

1. Step 1: Cook spaghetti in boiling water until al dente, then drain.
2. Step 2: Heat olive oil in a pan, add chopped garlic and sauté.
3. Step 3: Stir in marinara sauce and let it warm.
4. Step 4: Combine spaghetti with the sauce, add parmesan and fresh basil, and serve.

Smoothie Bowl

Calories: 42

Ingredients:

• Yogurt 150g
• Strawberries 50g
• Bananas 50g
• Honey 20g
• Granola 30g
• Sliced almonds 20g

Cooking Steps:

1. Step 1: Blend 150g of yogurt with 50g of strawberries, 50g of bananas, and 20g of honey until smooth.
2. Step 2: Pour the mixture into a bowl.
3. Step 3: Top with 30g of granola and 20g of sliced almonds.

Chicken Caesar Wrap

Calories: 50

Ingredients:

• Chicken breast 100g
• Caesar dressing 50g
• Whole wheat wrap 1 piece
• Lettuce 20g
• Parmesan cheese 20g

Cooking Steps:

1. Step 1: Grill 100g of chicken breast until fully cooked.
2. Step 2: Mix 50g of Caesar dressing with the grilled chicken.
3. Step 3: Lay out 1 whole wheat wrap.
4. Step 4: Add chicken, 20g of lettuce, 20g of Parmesan cheese to the wrap.
5. Step 5: Roll the wrap tightly and serve.

Beef Tacos

Calories: 75

Ingredients:

• Ground beef 150g
• Taco seasoning To taste
• Corn tortillas 2 pieces
• Chopped tomatoes 30g
• Shredded lettuce 20g
• Cheddar cheese 15g
• Guacamole 50g

Cooking Steps:

1. Step 1: Cook 150g of ground beef in a pan until browned.
2. Step 2: Add taco seasoning to taste.
3. Step 3: Warm 2 corn tortillas in a toaster or on a pan.
4. Step 4: Assemble tacos: add beef, 30g of chopped tomatoes, 20g of shredded lettuce, and 15g of cheddar cheese.
5. Step 5: Serve with a side of 50g guacamole.

Omelette with Spinach

Calories: 40

Ingredients:

• Eggs 2
• Fresh Spinach 50g
• Olive Oil 1 tsp

Cooking Steps:

1. Step 1: Beat 2 eggs in a bowl and season with salt and pepper.
2. Step 2: Heat a non-stick pan over medium heat and add a splash of olive oil.
3. Step 3: Pour the beaten eggs into the pan, swirling to coat the bottom evenly.
4. Step 4: Add 50g of fresh spinach to one side of the omelette.
5. Step 5: Fold the omelette in half and cook for an additional minute.
6. Step 6: Remove from heat and serve immediately.

Ham and Cheese Quesadilla

Calories: 59

Ingredients:

• Tortilla 1 large
• Cheddar Cheese 50g
• Sliced Ham 70g

Cooking Steps:

1. Step 1: Preheat a pan over medium heat.
2. Step 2: Place one tortilla in the pan and sprinkle half with 50g shredded cheddar cheese.
3. Step 3: Top cheese with 70g of sliced ham.
4. Step 4: Fold the tortilla in half and cook for 3-4 minutes on each side until the cheese melts and the tortilla is golden brown.
5. Step 5: Remove from the pan and slice into wedges before serving.

BBQ Chicken with Rice

Calories: 68

Ingredients:

• White Rice 100g
• Boneless Chicken Breast 150g
• Olive Oil 1 tbsp
• BBQ Sauce To taste

Cooking Steps:

1. Step 1: Cook 100g of white rice as per package instructions and set aside.
2. Step 2: In a pan, heat 1 tbsp of olive oil over medium heat.
3. Step 3: Add 150g of boneless chicken breast and cook on each side for about 5-6 minutes until browned and cooked through.
4. Step 4: Remove the chicken from the pan and brush with your favorite BBQ sauce (free of mustard).
5. Step 5: Serve chicken over the cooked rice.

Banana Pancakes

Calories: 42

Ingredients:

• Banana 100g
• Flour 50g
• Milk 50ml
• Egg 1 whole
• Baking Powder 1 tsp
• Maple Syrup 20g

Cooking Steps:

1. Step 1: Mash the bananas in a bowl.
2. Step 2: Mix the mashed bananas with flour, milk, eggs, and baking powder to create a batter.
3. Step 3: Heat a frying pan and pour small amounts of batter to form pancakes.
4. Step 4: Cook each side for about 2 minutes or until golden brown.
5. Step 5: Serve with maple syrup and some optional fresh berries.

BLT Sandwich

Calories: 58

Ingredients:

• Bacon 100g
• Lettuce 30g
• Tomato 50g
• Bread 2 slices
• Mayonnaise 10g

Cooking Steps:

1. Step 1: Cook the bacon in a frying pan until crispy.
2. Step 2: Toast the bread slices.
3. Step 3: Layer the bacon, lettuce, and tomato slices on one slice of bread.
4. Step 4: Spread mayonnaise on the second slice of bread and place it on top of the sandwich.
5. Step 5: Cut the sandwich into halves and serve.

Grilled Pork Chops with Vegetables

Calories: 67

Ingredients:

• Pork Chop 200g
• Broccoli 100g
• Bell Pepper 100g
• Olive Oil 10ml
• Garlic Powder 1 tsp

Cooking Steps:

1. Step 1: Season pork chops with salt, pepper, and garlic powder.
2. Step 2: Preheat grill to medium-high heat and cook pork chops for about 5 minutes on each side until cooked through.
3. Step 3: While the pork chops are cooking, toss broccoli and bell peppers with olive oil, salt, and pepper.
4. Step 4: Grill the vegetables for about 8 minutes, stirring occasionally.
5. Step 5: Serve the pork chops with grilled vegetables on the side.

Scrambled Eggs on Toast

Calories: 45

Ingredients:

• Eggs 3
• Butter 20g
• Salt to taste
• Pepper to taste
• Gluten-free bread 2 slices

Cooking Steps:

1. Step 1: Crack three eggs into a bowl and beat them with a whisk.
2. Step 2: Heat a non-stick pan over medium heat.
3. Step 3: Add butter to the pan and let it melt.
4. Step 4: Pour the beaten eggs into the pan and stir continuously with a spatula.
5. Step 5: Toast slices of gluten-free bread until golden.
6. Step 6: Place scrambled eggs on the toasted bread and serve with a sprinkle of salt and pepper.

Chicken Burrito Bowl

Calories: 57

Ingredients:

• Chicken breast 150g
• Olive oil 1 tbsp
• Cooked rice 100g
• Black beans 50g
• Corn 50g
• Lettuce 50g
• Avocado 50g
• Cheese 30g
• Lime 1

Cooking Steps:

1. Step 1: Heat olive oil in a pan over medium heat.
2. Step 2: Add diced chicken breast to the pan and cook until browned and cooked through.
3. Step 3: Add cooked rice, black beans, and corn to the pan and mix well.
4. Step 4: Season with salt, pepper, and taco seasoning.
5. Step 5: Prepare toppings: chop lettuce and dice avocado.
6. Step 6: Assemble bowl with rice mixture as base, add lettuce and avocado on top.
7. Step 7: Sprinkle cheese and squeeze lime over the top before serving.

Lemon Herb Roasted Chicken

Calories: 65

Ingredients:

• Chicken thighs 200g
• Olive oil 2 tbsp
• Lemon 1
• Rosemary 1 tbsp
• Thyme 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Mix olive oil, lemon juice, chopped rosemary, chopped thyme, salt, and pepper in a bowl.
3. Step 3: Rub the mixture over the chicken thighs.
4. Step 4: Place the chicken in a roasting pan.
5. Step 5: Roast the chicken in the oven for 25 minutes or until fully cooked.
6. Step 6: Let the chicken rest before slicing and serving with a wedge of lemon.

Almond Butter Oatmeal

Calories: 50

Ingredients:

• Rolled oats 50g
• Almond butter 1 tablespoon (16g)
• Water or milk 240ml
• Cinnamon A pinch
• Vanilla extract A splash

Cooking Steps:

1. Step 1: In a small saucepan, bring 240ml of water or milk to a boil.
2. Step 2: Reduce the heat to low and stir in 50g of rolled oats.
3. Step 3: Cook for 5-7 minutes, stirring occasionally, until oats are soft and the mixture is creamy.
4. Step 4: Remove from heat and stir in 1 tablespoon (16g) of almond butter.
5. Step 5: Optionally, add a pinch of cinnamon and a splash of vanilla extract for added flavor.

Quinoa and Black Bean Salad

Calories: 60

Ingredients:

• Quinoa 80g
• Black beans 100g
• Cherry tomatoes 50g
• Bell pepper 30g
• Lime juice 1 tablespoon
• Water 160ml
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Rinse 80g of quinoa under cold water.
2. Step 2: In a pot, combine quinoa with 160ml of water and bring to a boil.
3. Step 3: Reduce heat, cover, and let simmer for 15 minutes or until water is absorbed.
4. Step 4: Once quinoa is cooked, transfer to a large bowl and let it cool.
5. Step 5: Mix in 100g of canned black beans (drained and rinsed), 50g diced cherry tomatoes, 30g chopped bell pepper, and 1 tablespoon of lime juice.
6. Step 6: Add salt and pepper to taste.

Lasagna

Calories: 57

Ingredients:

• Ground beef 150g
• Onion 1
• Tomato sauce 200g
• Oregano 1 teaspoon
• Lasagna noodles 60g
• Ricotta cheese 100g
• Mozzarella cheese 70g

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: In a pan, cook 150g of ground beef over medium heat until browned.
3. Step 3: Add 1 chopped onion and cook until soft.
4. Step 4: Stir in 200g of tomato sauce, 1 teaspoon of oregano, and bring to a simmer.
5. Step 5: In a baking dish, spread a thin layer of the meat sauce.
6. Step 6: Layer 60g of lasagna noodles over the meat sauce, followed by half of the remaining meat sauce and 100g of ricotta cheese.
7. Step 7: Repeat layering with noodles, remaining meat sauce, and ricotta.
8. Step 8: Sprinkle 70g of mozzarella cheese on top.
9. Step 9: Bake in preheated oven for 25 minutes until cheese is bubbly and golden.
10. Step 10: Let cool for 5 minutes before serving.