Transform Your Plate: The Vibrant Wellness Week Meal Plan for Beginner Cooks

Greek Yogurt with Berries and Honey

Calories: -42

Ingredients:

• Greek Yogurt 100g
• Berries 30g
• Honey 20g

Cooking Steps:

1. Step 1: Get a bowl and add Greek yogurt.
2. Step 2: Top it with mixed berries.
3. Step 3: Drizzle honey on top.
4. Step 4: Optionally, add a sprinkle of granola.

Grilled Chicken Salad

Calories: -49

Ingredients:

• Chicken Breast 100g
• Lettuce 50g
• Tomato 20g
• Cucumber 20g
• Red Onion 10g
• Vinaigrette Dressing 10g

Cooking Steps:

1. Step 1: Season chicken breasts with salt, pepper, and olive oil.
2. Step 2: Grill the chicken until cooked through, about 5-7 minutes per side.
3. Step 3: Chop lettuce, tomato, cucumber, and red onion.
4. Step 4: Toss vegetables in a bowl, add grilled chicken on top.
5. Step 5: Add a splash of vinaigrette dressing.

Vegetable Stir Fry with Tofu

Calories: -71

Ingredients:

• Tofu 100g
• Mixed Vegetables 100g
• Vegetable Oil 10g
• Soy Sauce 20g

Cooking Steps:

1. Step 1: Heat 2 tablespoons of vegetable oil in a large pan over medium heat.
2. Step 2: Add 1 cup of diced tofu and stir-fry for 5-7 minutes or until golden brown.
3. Step 3: Add 2 cups of mixed vegetables (such as bell peppers, carrots, and broccoli).
4. Step 4: Season with 2 tablespoons of soy sauce and a pinch of salt.
5. Step 5: Cook for another 5-7 minutes or until the vegetables are tender, stirring occasionally.

Scrambled Eggs with Spinach

Calories: 50

Ingredients:

• Eggs 2
• Spinach 30g
• Olive Oil 1 tsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack 2 eggs into a bowl and whisk until smooth.
2. Step 2: Heat a non-stick pan over medium heat and add a tsp of olive oil.
3. Step 3: Add a handful (30g) of fresh spinach leaves to the pan and sauté until wilted.
4. Step 4: Pour the whisked eggs into the pan with the spinach.
5. Step 5: Stir continuously until the eggs are cooked through but still soft.
6. Step 6: Season with a pinch of salt and pepper.

Turkey Avocado Wrap

Calories: 50

Ingredients:

• Whole Wheat Tortilla 1
• Turkey Breast 100g
• Avocado 1/2
• Mixed Salad Greens 30g

Cooking Steps:

1. Step 1: Lay a whole wheat tortilla on a flat surface.
2. Step 2: Spread 1/2 ripe avocado on the tortilla.
3. Step 3: Add 100g of sliced turkey breast.
4. Step 4: Layer with a handful (30g) of mixed salad greens.
5. Step 5: Fold in the sides of the tortilla and roll to form a wrap.
6. Step 6: Cut the wrap in half and serve.

Baked Salmon with Roasted Vegetables

Calories: 50

Ingredients:

• Salmon Fillet 200g
• Olive Oil 1 tbsp
• Bell Peppers 50g
• Zucchini 50g
• Cherry Tomatoes 50g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 200°C (400°F).
2. Step 2: Place a 200g salmon fillet on a baking sheet lined with parchment paper.
3. Step 3: Drizzle with 1 tbsp of olive oil and season with salt and pepper.
4. Step 4: Add 150g of mixed vegetables (e.g., bell peppers, zucchini, cherry tomatoes) around the salmon.
5. Step 5: Roast in the oven for 20 minutes or until the salmon is cooked through and the vegetables are tender.
6. Step 6: Serve the salmon fillet with the roasted vegetables.

Smoothie Bowl

Calories: 0

Ingredients:

• Mixed berries 100g
• Banana 50g
• Almond milk 100ml
• Granola 20g
• Chia seeds 10g
• Fresh fruit slices As desired

Cooking Steps:

1. Step 1: Blend 100g of mixed berries, 50g of banana, and 100ml of almond milk until smooth.
2. Step 2: Pour into a bowl and garnish with 20g of granola, 10g of chia seeds, and a few slices of fresh fruit.

Quinoa Salad

Calories: 0

Ingredients:

• Quinoa 100g
• Cucumber 50g
• Cherry tomatoes 50g
• Feta cheese 20g
• Chickpeas 30g
• Olive oil As needed
• Lemon juice As needed
• Salt As needed
• Pepper As needed

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions and let it cool.
2. Step 2: In a large bowl, combine the cooled quinoa, 50g of diced cucumbers, 50g of cherry tomatoes, 20g of feta cheese, and 30g of chickpeas.
3. Step 3: Dress with olive oil, lemon juice, salt, and pepper to taste.

Chicken Fajitas

Calories: 0

Ingredients:

• Chicken breast 150g
• Bell peppers 50g
• Onions 50g
• Tortillas or Rice As needed
• Cilantro As needed
• Lime juice As needed
• Cumin As needed
• Chili powder As needed

Cooking Steps:

1. Step 1: Slice 150g of chicken breast and marinate with lime juice, cumin, and chili powder.
2. Step 2: Cook the marinated chicken in a pan until fully cooked.
3. Step 3: In the same pan, sauté 50g of bell peppers and 50g of onions until soft.
4. Step 4: Combine chicken and vegetables in a tortilla or serve with rice, garnish with cilantro.

Peanut Butter Banana Toast

Calories: -40

Ingredients:

• Whole grain bread 2 slices
• Peanut butter 2 tablespoons
• Banana 1 medium

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: Spread peanut butter evenly over the toasted bread.
3. Step 3: Slice the banana and place the slices on top of the peanut butter.
4. Step 4: Sprinkle with a pinch of cinnamon if desired.

Caprese Salad

Calories: -50

Ingredients:

• Tomatoes 2 medium
• Fresh mozzarella cheese 100g
• Fresh basil leaves 10-12 leaves
• Olive oil 1 tablespoon
• Balsamic glaze 1 tablespoon
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Slice the tomatoes and mozzarella cheese into 1/4-inch thick slices.
2. Step 2: Arrange tomatoes and mozzarella slices on a plate, alternating between them.
3. Step 3: Tuck basil leaves between slices.
4. Step 4: Drizzle with olive oil and balsamic glaze.
5. Step 5: Season with salt and pepper to taste.

Spaghetti with Marinara Sauce and Vegetables

Calories: -60

Ingredients:

• Spaghetti 200g
• Marinara sauce 1 cup
• Mixed vegetables (bell peppers, zucchini, mushrooms) 2 cups
• Olive oil 1 tablespoon
• Garlic cloves 2 cloves
• Salt to taste
• Black pepper to taste
• Parmesan cheese (optional) 1 tablespoon

Cooking Steps:

1. Step 1: Cook spaghetti according to package instructions. Drain and set aside.
2. Step 2: In a large pan, heat olive oil over medium heat.
3. Step 3: Add garlic and sauté until fragrant.
4. Step 4: Add chopped vegetables and cook until tender.
5. Step 5: Pour marinara sauce into the pan and simmer for 5-10 minutes.
6. Step 6: Add cooked spaghetti to the sauce and mix well.
7. Step 7: Season with salt and pepper to taste.
8. Step 8: Serve with a sprinkle of grated Parmesan cheese if desired.

Oatmeal with Apple and Cinnamon

Calories: -41

Ingredients:

• Rolled Oats 50g
• Apple 0.5 unit
• Cinnamon 1 tsp

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of water to a boil.
2. Step 2: Add 50g of rolled oats to the boiling water and reduce the heat to a simmer.
3. Step 3: Cook the oats for about 5 minutes, stirring occasionally.
4. Step 4: While the oats are cooking, chop half an apple into small pieces.
5. Step 5: Once the oats are done, remove the pot from the heat and stir in the apple pieces and 1 tsp of cinnamon.
6. Step 6: Serve the oatmeal in a bowl.

Cobb Salad

Calories: -57

Ingredients:

• Mixed Greens 2 cups
• Chicken Breast 50g
• Eggs 2 units
• Cherry Tomatoes 50g
• Blue Cheese 20g
• Ranch Dressing 2 tbsp

Cooking Steps:

1. Step 1: In a large bowl, combine 2 cups of mixed greens.
2. Step 2: Add 50g of cooked chicken breast, diced.
3. Step 3: Add 2 boiled eggs, sliced.
4. Step 4: Add 50g of cherry tomatoes, halved.
5. Step 5: Add 20g of blue cheese, crumbled.
6. Step 6: Drizzle 2 tbsp of ranch dressing over the salad and toss to combine.

Shrimp and Broccoli Stir Fry

Calories: -64

Ingredients:

• Olive Oil 1 tbsp
• Shrimp 100g
• Broccoli Florets 1 cup
• Bell Pepper 1 unit
• Soy Sauce 2 tbsp

Cooking Steps:

1. Step 1: In a large skillet, heat 1 tbsp of olive oil over medium heat.
2. Step 2: Add 100g of shrimp and cook until pink, about 3-4 minutes.
3. Step 3: Remove the shrimp from the skillet and set aside.
4. Step 4: In the same skillet, add 1 cup of broccoli florets and 1 sliced bell pepper.
5. Step 5: Cook the vegetables for about 5 minutes, until tender.
6. Step 6: Return the shrimp to the skillet and add 2 tbsp of soy sauce.
7. Step 7: Cook for an additional 2 minutes, until everything is heated through.
8. Step 8: Serve immediately.

Cottage Cheese and Pineapple

Calories: 40

Ingredients:

• Cottage Cheese 150g
• Pineapple 100g

Cooking Steps:

1. Step 1: In a bowl, add 150g of cottage cheese.
2. Step 2: Cut 100g of fresh pineapple into small chunks.
3. Step 3: Mix the pineapple chunks with the cottage cheese.
4. Step 4: Serve immediately. Optionally, you can chill it for 5-10 minutes in the refrigerator for a refreshing taste.

Chicken Caesar Salad

Calories: 60

Ingredients:

• Chicken Breast 150g
• Romaine Lettuce 150g
• Caesar Dressing 30g
• Grated Parmesan Cheese 20g

Cooking Steps:

1. Step 1: Grill 150g of chicken breast on a medium heat until fully cooked, approximately 7-8 minutes per side.
2. Step 2: While the chicken is grilling, wash and chop 150g of romaine lettuce.
3. Step 3: Once the chicken is cooked, let it rest for 5 minutes and then slice it into strips.
4. Step 4: In a large bowl, combine the chopped romaine lettuce, chicken strips, 30g of Caesar dressing, and 20g of grated Parmesan cheese.
5. Step 5: Toss all ingredients together until well mixed.
6. Step 6: Serve immediately.

Beef Stir Fry with Bell Peppers and Onions

Calories: 60

Ingredients:

• Beef 200g
• Bell Peppers 100g
• Onions 100g
• Vegetable Oil 1 tbsp

Cooking Steps:

1. Step 1: Slice 200g of beef into thin strips.
2. Step 2: Chop 100g of bell peppers and 100g of onions into thin slices.
3. Step 3: Heat 1 tablespoon of vegetable oil in a large skillet over medium-high heat.
4. Step 4: Add the beef strips to the skillet and stir-fry until browned and cooked through, around 5-7 minutes.
5. Step 5: Remove the beef from the skillet and set aside.
6. Step 6: In the same skillet, add the chopped bell peppers and onions and stir-fry for 3-4 minutes until tender but still crisp.
7. Step 7: Add the beef back into the skillet and mix well with the vegetables. Season with salt, pepper, and any preferred spices.
8. Step 8: Cook for another 2-3 minutes to blend the flavors and then serve hot.

Avocado Toast with Cherry Tomatoes

Calories: 0

Ingredients:

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: While the bread is toasting, mash the avocado in a bowl with a fork until smooth.
3. Step 3: Spread the mashed avocado evenly over the toasted bread.
4. Step 4: Slice the cherry tomatoes in half and place them on top of the avocado spread.
5. Step 5: Season with salt and pepper to taste.

Grilled Veggie Wrap

Calories: 0

Ingredients:

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Slice the bell pepper and zucchini into thin strips.
3. Step 3: Grill the bell pepper and zucchini strips until they are tender and slightly charred, about 5-7 minutes.
4. Step 4: On a tortilla wrap, spread a layer of hummus.
5. Step 5: Place the grilled veggies on top of the hummus.
6. Step 6: Roll up the tortilla wrap tightly and slice it in half.

Lentil Soup

Calories: 0

Ingredients:

Cooking Steps:

1. Step 1: Rinse the red lentils under cold water until the water runs clear.
2. Step 2: In a large pot, heat the olive oil over medium heat.
3. Step 3: Add the chopped onion, carrot, and celery, and cook until they begin to soften, about 5 minutes.
4. Step 4: Add the garlic and cook for another minute.
5. Step 5: Add the rinsed lentils, vegetable broth, and diced tomatoes to the pot and bring to a boil.
6. Step 6: Reduce heat and let it simmer until the lentils are tender, about 15 minutes.
7. Step 7: Season with salt and pepper to taste.