Gourmet Nutrition: A Beginner's Guide to Deliciously Healthy Meals for Weight Loss at 58!

Avocado Toast with Poached Egg

Calories: 450

Ingredients:

• Bread 2 slices (80g)
• Avocado 1 medium (150g)
• Eggs 2 large
• Salt To taste
• Pepper To taste
• Red chili flakes To taste (optional)

Cooking Steps:

1. Step 1: Toast the slices of bread until they are golden brown.
2. Step 2: While the bread is toasting, scoop out the avocado into a bowl and mash it with a fork until smooth. Add a pinch of salt and pepper to taste.
3. Step 3: Bring a pot of water to a gentle boil, then reduce to a simmer. Crack the eggs individually into a small bowl, and gently slide each one into the simmering water. Poach for about 3-4 minutes until the whites are set but the yolks are still runny.
4. Step 4: Spread the mashed avocado evenly onto each toasted bread slice.
5. Step 5: Once the eggs are done, carefully remove them from the water with a slotted spoon and place them on top of the avocado toast.
6. Step 6: Season with additional salt, pepper, and a sprinkle of red chili flakes if desired. Serve immediately.

Turkey Salad Wraps

Calories: 550

Ingredients:

• Lettuce leaves or tortillas 4 large leaves or wraps
• Turkey breast 200g, cooked and chopped
• Tomatoes 1 medium (100g), diced
• Lettuce 1 cup (50g), shredded
• Cucumbers 1 small (100g), diced
• Carrots 1 medium (50g), grated
• Greek yogurt 1/4 cup (60g)
• Lime juice 1 tablespoon
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Lay out the lettuce leaves or tortillas flat on a clean surface.
2. Step 2: In a bowl, combine the chopped turkey breast, diced tomatoes, shredded lettuce, diced cucumbers, and grated carrots.
3. Step 3: In a separate small bowl, mix the Greek yogurt with lime juice and a pinch of salt and pepper to make the dressing.
4. Step 4: Drizzle the dressing over the turkey mixture and toss to combine well.
5. Step 5: Evenly distribute the turkey salad mixture onto each lettuce leaf or tortilla and roll them up tightly to make wraps.
6. Step 6: Serve immediately or refrigerate until ready to eat.

Beef and Vegetable Stir Fry

Calories: 770

Ingredients:

• Beef strips 200g
• Olive oil 1 tablespoon
• Bell peppers 1 medium (150g), sliced
• Broccoli florets 1 cup (150g)
• Snap peas 1 cup (100g)
• Garlic 2 cloves, minced
• Ginger 1 tablespoon, minced
• Soy sauce 2 tablespoons
• Cooked rice or noodles optional, to serve

Cooking Steps:

1. Step 1: Heat a large pan or wok over medium-high heat and add the olive oil.
2. Step 2: Add the sliced beef strips and cook for 3-4 minutes until browned. Remove from the pan and set aside.
3. Step 3: In the same pan, add the sliced bell peppers, broccoli florets, and snap peas. Stir-fry for 2-3 minutes until they are slightly tender but still crisp.
4. Step 4: Add the minced garlic and ginger, and stir-fry for another minute.
5. Step 5: Return the beef to the pan and pour in the soy sauce. Stir everything together to combine well.
6. Step 6: Serve the beef and vegetable stir fry over cooked rice or noodles, if desired.

Smoothie Bowl

Calories: 450

Ingredients:

• Frozen mixed berries 100g
• Banana 1 whole
• Greek yogurt 125g
• Almond milk 120ml
• Granola 20g
• Chia seeds 15g
• Fresh berries to taste

Cooking Steps:

1. Step 1: In a blender, combine 1 cup of frozen mixed berries, 1 banana, 1/2 cup of Greek yogurt, and 1/2 cup of almond milk. Blend until smooth.
2. Step 2: Pour the mixture into a bowl.
3. Step 3: Top with 2 tablespoons of granola, 1 tablespoon of chia seeds, and a few fresh berries of your choice.

Shrimp Salad

Calories: 600

Ingredients:

• Mixed salad greens 200g
• Cooked and peeled shrimp 100g
• Cucumber 50g
• Red bell pepper 50g
• Olive oil 30ml
• Lemon juice 15ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a large bowl, combine 200g of mixed salad greens, 100g of cooked and peeled shrimp, 1/2 sliced cucumber, and 1/2 sliced red bell pepper.
2. Step 2: In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper.
3. Step 3: Drizzle the dressing over the salad and toss to combine.

Chicken Teriyaki

Calories: 700

Ingredients:

• Chicken breast 200g
• Olive oil 15ml
• Soy sauce 30ml
• Honey 30ml
• Rice vinegar 15ml
• Jasmine rice 200g
• Green onions to taste
• Sesame seeds to taste

Cooking Steps:

1. Step 1: Heat a large skillet over medium-high heat. Add 1 tablespoon of olive oil.
2. Step 2: Add 200g of diced chicken breast to the skillet. Cook until chicken is no longer pink, about 5-6 minutes.
3. Step 3: Add 2 tablespoons of soy sauce, 2 tablespoons of honey, and 1 tablespoon of rice vinegar to the skillet. Stir to coat the chicken.
4. Step 4: Serve the chicken over 200g of cooked jasmine rice and top with sliced green onions and sesame seeds.

Oatmeal with Banana and Honey

Calories: 442

Ingredients:

• Rolled oats 40g
• Banana 100g
• Honey 21g

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of water to a boil.
2. Step 2: Add 40g of rolled oats and reduce the heat to a simmer. Cook for about 5 minutes, stirring occasionally.
3. Step 3: Slice one banana (100g) and add it to the oatmeal.
4. Step 4: Stir in 1 tbsp of honey (21g).
5. Step 5: Cook for another 1-2 minutes until the desired consistency is reached.

Tuna Salad

Calories: 530

Ingredients:

• Canned tuna 150g
• Tomato 50g
• Cucumber 50g
• Olive oil 28g
• Lemon juice 15g
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Drain one can of tuna in water (150g).
2. Step 2: Chop 50g of tomatoes and 50g of cucumbers.
3. Step 3: In a large bowl, combine the tuna, tomatoes, and cucumbers.
4. Step 4: Add 2 tbsp of olive oil (28g) and 1 tbsp of lemon juice (15g).
5. Step 5: Season with salt and pepper to taste.
6. Step 6: Mix all ingredients thoroughly.

Grilled Steak with Asparagus

Calories: 794

Ingredients:

• Steak 200g
• Asparagus 200g
• Olive oil 14g
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Season a 200g steak with salt and pepper.
2. Step 2: Heat a grill pan over medium-high heat.
3. Step 3: Grill the steak for about 3-4 minutes on each side, or until desired doneness is achieved.
4. Step 4: While the steak is grilling, wash and trim 200g of asparagus.
5. Step 5: In a separate pan, heat 1 tbsp of olive oil (14g) and sauté the asparagus for 4-5 minutes.
6. Step 6: Serve the steak with the sautéed asparagus on the side.

Peanut Butter Toast with Banana

Calories: 441

Ingredients:

• Whole Wheat Bread 2 slices
• Peanut Butter 2 tbsp
• Banana 1
• Honey 1 tsp (optional)

Cooking Steps:

1. Step 1: Toast the whole wheat bread slices until golden brown.
2. Step 2: Spread peanut butter evenly over each toast slice.
3. Step 3: Slice the banana and arrange the slices over the peanut butter.
4. Step 4: Drizzle honey on top (optional) and serve immediately.

Chicken Caesar Salad

Calories: 707

Ingredients:

• Chicken Breast 200g
• Romaine Lettuce 2 cups
• Croutons 1/2 cup
• Parmesan Cheese 1/4 cup
• Caesar Dressing 2 tbsp

Cooking Steps:

1. Step 1: Grill or pan-sear the chicken breast until fully cooked and then slice it.
2. Step 2: In a large bowl, combine the romaine lettuce, croutons, and Parmesan cheese.
3. Step 3: Add the cooked chicken slices to the bowl.
4. Step 4: Top the salad with Caesar dressing and toss until everything is well mixed.

Pork Stir Fry

Calories: 618

Ingredients:

• Pork Tenderloin 200g
• Mixed Vegetables (carrots, bell peppers, broccoli) 2 cups
• Soy Sauce 2 tbsp
• Hoisin Sauce 1 tbsp
• Olive Oil 1 tbsp

Cooking Steps:

1. Step 1: Slice the pork tenderloin into thin strips.
2. Step 2: Heat oil in a large skillet or wok over medium-high heat.
3. Step 3: Add the pork strips and cook until browned and cooked through.
4. Step 4: Add the mixed vegetables and cook until they are tender-crisp.
5. Step 5: Stir in the soy sauce and hoisin sauce until everything is well coated, then serve.

Fruit and Nut Smoothie

Calories: 450

Ingredients:

• Banana 1 medium (approx. 118g)
• Greek Yogurt 1/2 cup (approx. 120g)
• Mixed Berries 1/2 cup (approx. 75g)
• Almond Butter 1 tablespoon (approx. 16g)
• Milk or dairy-free alternative 1 cup (approx. 240ml)

Cooking Steps:

1. Step 1: Peel and slice a banana.
2. Step 2: Combine the banana, 1/2 cup of Greek yogurt, 1/2 cup of mixed berries, and 1 tablespoon of almond butter in a blender.
3. Step 3: Add 1 cup of milk (or a dairy-free alternative if preferred).
4. Step 4: Blend until smooth.
5. Step 5: Pour into a glass and serve immediately.

Egg Salad Wrap

Calories: 600

Ingredients:

• Eggs 2 large
• Mayonnaise 2 tablespoons (approx. 28g)
• Celery 1 tablespoon, diced (approx. 7g)
• Salt and Pepper to taste
• Tortilla 1 large (approx. 50g)
• Mixed Greens 1 handful (approx. 30g)

Cooking Steps:

1. Step 1: Hard boil 2 large eggs (if not already pre-boiled).
2. Step 2: Peel and chop the eggs.
3. Step 3: In a bowl, mix the chopped eggs with 2 tablespoons of mayonnaise, 1 tablespoon of diced celery, and a pinch of salt and pepper.
4. Step 4: Lay out a large tortilla (use a gluten-free version if needed).
5. Step 5: Spread the egg mixture evenly on the tortilla.
6. Step 6: Top with a handful of mixed greens.
7. Step 7: Roll the tortilla tightly to form a wrap, then slice in half and serve.

Grilled Shrimp with Veggies

Calories: 716

Ingredients:

• Shrimp 200g
• Olive Oil 2 tablespoons (approx. 28ml)
• Salt and Pepper to taste
• Mixed Vegetables 150g (e.g., bell peppers, zucchini)
• Multiple ingredients 200g

Cooking Steps:

1. Step 1: Preheat a grill or grill pan to medium-high heat.
2. Step 2: Toss 200g of peeled and deveined shrimp with 1 tablespoon of olive oil, and a pinch of salt and pepper.
3. Step 3: Grill the shrimp for 2-3 minutes on each side until pink and opaque.
4. Step 4: While the shrimp is grilling, toss 150g of mixed vegetables (e.g., bell peppers, zucchini) in 1 tablespoon of olive oil.
5. Step 5: Grill the vegetables for about 3-5 minutes until they are tender-crisp.
6. Step 6: Serve the grilled shrimp over a bed of the grilled vegetables.

Berry Smoothie

Calories: 441

Ingredients:

• Mixed berries 150g
• Greek yogurt (unsweetened) 100g
• Bananas 50g
• Almond milk 200ml

Cooking Steps:

1. Step 1: Gather all the ingredients
2. Step 2: Add 150g of mixed berries into a blender
3. Step 3: Add 100g of Greek yogurt (unsweetened)
4. Step 4: Add 50g of bananas
5. Step 5: Pour in 200ml of almond milk
6. Step 6: Blend until smooth
7. Step 7: Pour into a glass and serve immediately

Chicken and Avocado Salad

Calories: 618

Ingredients:

• Cooked chicken breast 150g
• Avocado 100g
• Cherry tomatoes 50g
• Red onions 30g
• Olive oil 2 tablespoons
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Gather all the ingredients
2. Step 2: Dice 150g of cooked chicken breast
3. Step 3: Slice 100g of avocado
4. Step 4: Combine the chicken and avocado in a bowl
5. Step 5: Chop 50g of cherry tomatoes and add them
6. Step 6: Mix in 30g of thinly sliced red onions
7. Step 7: Drizzle with 2 tablespoons of olive oil
8. Step 8: Season with salt and pepper to taste
9. Step 9: Toss gently and serve

Teriyaki Salmon

Calories: 708

Ingredients:

• Salmon fillet 200g
• Bottled teriyaki sauce 50ml
• Broccoli 100g
• Oil For pan frying

Cooking Steps:

1. Step 1: Gather all the ingredients
2. Step 2: Heat a pan over medium heat with a bit of oil
3. Step 3: Place 200g of salmon fillets into the pan, skin-side down
4. Step 4: Cook for about 3 minutes until skin is crispy
5. Step 5: Flip the salmon and pour over 50ml of bottled teriyaki sauce
6. Step 6: Continue cooking for another 3 minutes until cooked through
7. Step 7: Steam 100g of broccoli for 2 minutes
8. Step 8: Serve the salmon on a plate with steamed broccoli on the side