Unlock Delicious Health: The Balanced Bliss Weekly Meal Plan for Budding Chefs!

Quinoa and Fruit Bowl

Calories: 679

Ingredients:

• Quinoa 60g
• Mango 50g
• Banana 50g
• Chia seeds 15g
• Honey 10g

Cooking Steps:

1. Step 1: Rinse and cook 60g quinoa as per package instructions. Set aside to cool.
2. Step 2: Chop 100g fresh seasonal fruits, such as mangoes and bananas.
3. Step 3: Mix cooked quinoa and fruits in a bowl.
4. Step 4: Add 15g of chia seeds and a drizzle of honey, avoiding milk-based toppings.
5. Step 5: Gently toss everything together and serve.

Chickpea Salad with Avocado

Calories: 856

Ingredients:

• Canned chickpeas 100g
• Avocado 50g
• Cucumber 100g
• Olive oil 15g
• Lemon juice 10ml

Cooking Steps:

1. Step 1: Rinse and drain 100g canned chickpeas.
2. Step 2: Dice 50g avocado and 100g cucumber.
3. Step 3: Mix chickpeas, avocado, and cucumber in a bowl.
4. Step 4: Add 15g olive oil, lemon juice, and salt to taste.
5. Step 5: Mix well and serve chilled.

Grilled Salmon with Quinoa and Vegetables

Calories: 1107

Ingredients:

• Salmon 150g
• Quinoa 50g
• Bell pepper 100g
• Broccoli 50g
• Olive oil 10g

Cooking Steps:

1. Step 1: Preheat grill to medium-high heat.
2. Step 2: Season 150g salmon with salt and pepper, and grill for 5 minutes on each side.
3. Step 3: Cook 50g quinoa according to package instructions.
4. Step 4: Sauté 100g bell peppers and 50g broccoli in olive oil for 5 minutes.
5. Step 5: Serve grilled salmon with quinoa and vegetables.

Avocado Toast with Tomato

Calories: 650

Ingredients:

• Gluten-free bread 100g
• Avocado 70g
• Tomato 80g
• Lime juice 5g
• Salt 2g
• Black pepper 1g

Cooking Steps:

1. Step 1: Toast the gluten-free bread until golden brown.
2. Step 2: Slice the avocado and tomato thinly.
3. Step 3: Spread the avocado slices onto the toast evenly.
4. Step 4: Add tomato slices on top of the avocado.
5. Step 5: Sprinkle with salt, pepper, and a bit of lime juice.
6. Step 6: Serve immediately.

Lentil Soup with Spinach

Calories: 910

Ingredients:

• Split lentils 150g
• Spinach leaves 100g
• Vegetable stock 300ml
• Lime juice 10g
• Salt 3g
• Black pepper 2g
• Cumin 2g

Cooking Steps:

1. Step 1: Rinse the lentils under cold water.
2. Step 2: In a pot, combine lentils with vegetable stock and bring to a boil.
3. Step 3: Reduce heat and simmer for 15 minutes or until lentils are tender.
4. Step 4: Stir in the spinach and simmer for an additional 5 minutes.
5. Step 5: Add salt, pepper, and cumin to taste.
6. Step 6: Serve hot with a drizzle of lime juice.

Stir Fried Tofu and Broccoli

Calories: 1050

Ingredients:

• Tofu 200g
• Broccoli 150g
• Olive oil 10g
• Soy sauce (gluten-free) 20g
• Sesame seeds 5g

Cooking Steps:

1. Step 1: Cut tofu into cubes.
2. Step 2: Heat olive oil in a pan.
3. Step 3: Add tofu cubes and sauté until golden brown on all sides.
4. Step 4: Chop broccoli into florets.
5. Step 5: Add broccoli to the pan and stir fry for 3 minutes.
6. Step 6: Season with soy sauce and cover the pan for 2 minutes.
7. Step 7: Serve hot garnished with sesame seeds.

Egg and Spinach Scramble

Calories: 652

Ingredients:

• Fresh Spinach 100g
• Large Eggs 3
• Olive Oil 1 teaspoon
• Salt Pinch
• Black Pepper Pinch

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil.
2. Step 2: Add 100g of fresh spinach and sauté until wilted, about 1-2 minutes.
3. Step 3: In a bowl, whisk 3 large eggs with a pinch of salt and black pepper.
4. Step 4: Pour the eggs into the skillet with spinach and gently stir until the eggs are just set, about 3-4 minutes.
5. Step 5: Serve the scramble immediately with a sprinkle of fresh herbs like cilantro if desired.

Quinoa and Black Bean Salad

Calories: 826

Ingredients:

• Quinoa 150g
• Canned Black Beans 200g
• Tomatoes 150g
• Avocado 1 medium
• Cilantro Handful
• Lime Juice 1 lime
• Salt To taste

Cooking Steps:

1. Step 1: Rinse 150g of quinoa under cold water.
2. Step 2: Cook quinoa in a saucepan with water as per package instructions until fluffy, about 12 minutes.
3. Step 3: Drain and rinse 200g of canned black beans.
4. Step 4: In a large bowl, combine cooked quinoa, black beans, 150g of diced tomatoes, and a chopped avocado.
5. Step 5: Add chopped cilantro, salt, and the juice of one lime. Toss everything together.
6. Step 6: Serve chilled or at room temperature.

Zucchini Pasta with Marinara Sauce

Calories: 1129

Ingredients:

• Zucchini 2 large
• Olive Oil 1 tablespoon
• Marinara Sauce 250g
• Basil Optional garnish

Cooking Steps:

1. Step 1: Spiralize 2 large zucchinis to create zucchini noodles.
2. Step 2: Heat 1 tablespoon of olive oil in a large pan over medium heat.
3. Step 3: Add zucchini noodles and sauté for 2-3 minutes until tender.
4. Step 4: Stir in 250g of marinara sauce and bring to a gentle simmer, cooking for an additional 2 minutes.
5. Step 5: Serve hot, garnished with fresh basil or parsley if desired.

Fruit Smoothie with Almond Butter

Calories: 652

Ingredients:

• Banana 1 medium
• Lactose-free yogurt 200g
• Fresh strawberries 50g
• Almond butter 1 tablespoon (16g)

Cooking Steps:

1. Step 1: Peel and slice 1 banana.
2. Step 2: Add 200g of lactose-free yogurt and 50g of fresh strawberries into the blender.
3. Step 3: Add 1 tablespoon (16g) of almond butter into the blender.
4. Step 4: Blend until smooth and creamy.
5. Step 5: Pour the smoothie into a glass and enjoy.

Chickpea and Avocado Wrap

Calories: 782

Ingredients:

• Canned chickpeas 100g
• Avocado 1 medium
• Tomato 1 small
• Gluten-free wrap 1

Cooking Steps:

1. Step 1: Rinse and drain 100g of canned chickpeas.
2. Step 2: Mash 1 medium avocado in a bowl.
3. Step 3: Mix chickpeas with the mashed avocado.
4. Step 4: Chop 1 small tomato and mix with the avocado-chickpea filling.
5. Step 5: Spread the mixture on a gluten-free wrap.
6. Step 6: Roll up the wrap and slice in half.

Baked Cod with Roasted Vegetables

Calories: 1048

Ingredients:

• Cod fillet 200g
• Mixed vegetables 200g
• Olive oil 1 tablespoon
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Preheat the oven to 350°F (175°C).
2. Step 2: Place 200g of cod fillet on a baking sheet.
3. Step 3: In a bowl, coat 200g of chopped mixed vegetables (such as bell peppers and zucchini) with 1 tablespoon olive oil.
4. Step 4: Place the vegetables around the cod.
5. Step 5: Season with salt and pepper.
6. Step 6: Bake for 20 minutes until the cod is cooked and vegetables are tender.

Oatmeal with Mixed Berries

Calories: 652

Ingredients:

• Gluten-free oats 50g
• Mixed berries 100g
• Water 200ml
• Honey (optional) 1 tbsp

Cooking Steps:

1. Step 1: Boil 200ml of water in a small pot.
2. Step 2: Add 50g gluten-free oats and cook for 5 minutes, stirring occasionally.
3. Step 3: Add 100g of mixed berries and continue to stir for another 2 minutes.
4. Step 4: Sweeten with a tablespoon of honey (optional) and serve.

Mexican Bean and Rice Bowl

Calories: 812

Ingredients:

• Basmati rice 100g
• Black beans (canned) 150g
• Corn 50g
• Bell pepper 1 piece
• Avocado 1
• Olive oil 1 tbsp
• Cumin 1 tsp
• Paprika 1 tsp

Cooking Steps:

1. Step 1: Cook 100g of basmati rice according to the package instructions.
2. Step 2: In a pan, heat 1 tbsp of olive oil over medium heat.
3. Step 3: Add 1 chopped bell pepper and sauté for 2 minutes.
4. Step 4: Add 150g of canned black beans and 50g of corn, stirring occasionally.
5. Step 5: Mix in cooked rice, 1 tsp of cumin, and 1 tsp of paprika.
6. Step 6: Top with sliced avocado before serving.

Mushroom Risotto

Calories: 1143

Ingredients:

• Button mushrooms 200g
• Arborio rice 150g
• Vegetable stock 500ml
• Olive oil 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a large saucepan, heat 1 tbsp of olive oil over medium heat.
2. Step 2: Add 200g of chopped button mushrooms and sauté until soft.
3. Step 3: Stir in 150g of arborio rice, toasting for 2 minutes.
4. Step 4: Gradually add 500ml of vegetable stock, one ladle at a time, allowing the rice to absorb the liquid.
5. Step 5: Continue stirring until the rice is creamy and cooked through, about 15 minutes.
6. Step 6: Season with salt and pepper to taste, and serve immediately.

Banana and Almond Yogurt

Calories: 652

Ingredients:

• Banana 100g
• Almond yogurt 150g

Cooking Steps:

1. Step 1: Peel and slice the banana into thin slices.
2. Step 2: In a bowl, combine the sliced banana with almond yogurt.
3. Step 3: Mix gently to combine.
4. Step 4: Serve immediately or chill for later.

Vegetable Stir Fry with Rice

Calories: 782

Ingredients:

• Mixed vegetables 150g
• Rice 100g
• Olive oil 1 tablespoon
• Gluten-free soy sauce 2 tablespoons

Cooking Steps:

1. Step 1: Start by washing and chopping the vegetables of your choice, like bell peppers, carrots, and broccoli.
2. Step 2: In a pan, heat a little olive oil over medium heat.
3. Step 3: Add in your chopped vegetables and stir fry for about 5 minutes or until vegetables are tender.
4. Step 4: Add gluten-free soy sauce for flavor and continue to cook for another 2 minutes.
5. Step 5: Serve the stir-fried vegetables over a bed of pre-cooked rice.

Herb-Crusted Trout with Root Vegetables

Calories: 1174

Ingredients:

• Trout fillet 200g
• Mixed herbs 50g
• Olive oil 2 tablespoons
• Root vegetables 150g

Cooking Steps:

1. Step 1: Preheat oven to 200°C (390°F).
2. Step 2: Mix together herbs of your choice, like dill and parsley, with a little olive oil to form a paste.
3. Step 3: Rub the herb paste over the trout fillets.
4. Step 4: Place the trout on a baking sheet and bake in the oven for about 15-20 minutes.
5. Step 5: While the trout is baking, chop root vegetables like potatoes, carrots, and beets.
6. Step 6: Place chopped vegetables in a pot, cover with water, bring to boil and cook until tender.
7. Step 7: Drain the vegetables and season with salt and pepper.
8. Step 8: Serve the baked trout with the boiled root vegetables.

Quinoa Porridge with Apples

Calories: 652

Ingredients:

• Quinoa 50g
• Apple 1 medium
• Cinnamon 1 pinch
• Raisins 2 tbsp

Cooking Steps:

1. Step 1: Rinse 50g of quinoa under cold water.
2. Step 2: Bring 150ml of water to boil and add the rinsed quinoa.
3. Step 3: Simmer for 10 minutes or until quinoa is tender.
4. Step 4: Peel and dice one apple, avoiding the core.
5. Step 5: Mix the cooked quinoa with apple pieces, and add a pinch of cinnamon for flavor.
6. Step 6: Serve warm, garnished with a few raisins.

Cauliflower Tacos

Calories: 781

Ingredients:

• Cauliflower 100g
• Olive Oil 1 tbsp
• Gluten-Free Taco Shells 3 shells
• Tomato 1 medium
• Cilantro Handful
• Lime 1

Cooking Steps:

1. Step 1: Cut 100g of cauliflower into small florets.
2. Step 2: Heat a pan and add 1 tbsp of olive oil.
3. Step 3: Add cauliflower florets and sauté until golden brown.
4. Step 4: Warm gluten-free taco shells in the oven for 3 minutes.
5. Step 5: Fill tacos with roasted cauliflower, diced tomatoes, and chopped cilantro.
6. Step 6: Top with a squeeze of lime juice.

Grilled Shrimp with Couscous and Salad

Calories: 1175

Ingredients:

• Shrimp 200g
• Gluten-Free Couscous 100g
• Mixed Greens 100g
• Cucumber 1 small
• Cherry Tomatoes 10

Cooking Steps:

1. Step 1: Preheat a grill pan over medium heat.
2. Step 2: Season 200g of shrimp with salt and pepper.
3. Step 3: Grill shrimp for 3 minutes on each side until pink and cooked through.
4. Step 4: Cook 100g of gluten-free couscous according to packet instructions.
5. Step 5: Prepare a salad with mixed greens, diced cucumber, and cherry tomatoes.
6. Step 6: Serve grilled shrimp over couscous and with a side salad.