Unlock Your Inner Chef with the Gourmet Health Delight Meal Plan: A 5-Week Journey to Delightful Pescatarian Weight Loss!

Berry Smoothie Bowl

Calories: 246

Ingredients:

• Strawberries 50g
• Blueberries 50g
• Banana 80g
• Yogurt 70g
• Chia seeds 10g
• Almonds 10g

Cooking Steps:

1. Step 1: Blend 1/2 cup strawberries, 1/2 cup blueberries, 1 banana, and 1/2 cup of yogurt until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with a tablespoon of chia seeds, sliced almonds, and a few extra berries.

Grilled Veggie Quinoa Salad

Calories: 322

Ingredients:

• Quinoa 90g
• Zucchini 50g
• Bell peppers 50g
• Chickpeas 50g
• Olive oil 10g
• Lemon juice 10g

Cooking Steps:

1. Step 1: Cook 1/2 cup quinoa according to package instructions.
2. Step 2: In a grill pan, grill zucchini and bell peppers until tender.
3. Step 3: Combine cooked quinoa, grilled veggies, and 1/4 cup of chickpeas in a bowl.
4. Step 4: Add olive oil, lemon juice, salt, and pepper to taste and mix.

Spaghetti with Garlic Prawns

Calories: 394

Ingredients:

• Spaghetti 150g
• Prawns 200g
• Olive oil 20g
• Cherry tomatoes 100g
• Garlic 10g

Cooking Steps:

1. Step 1: Cook spaghetti according to package directions.
2. Step 2: In a pan, sauté 200g prawns in olive oil with minced garlic until pink.
3. Step 3: Add 100g of cherry tomatoes and cook until soft.
4. Step 4: Mix cooked spaghetti with the prawn and tomato mix; season with salt and pepper.

Avocado Toast with Poached Egg

Calories: 250

Ingredients:

• Whole-grain bread 60g
• Avocado 70g
• Egg 2 medium-sized eggs
• Salt to taste
• Black pepper to taste
• Vinegar 1 teaspoon

Cooking Steps:

1. Step 1: Toast slices of whole-grain bread lightly.
2. Step 2: Mash avocado and season with salt and pepper.
3. Step 3: Poach eggs gently in simmering water with a splash of vinegar.
4. Step 4: Spread mashed avocado on toast and top with poached eggs.

Spinach & Feta Omelette

Calories: 345

Ingredients:

• Eggs 3 medium-sized eggs
• Spinach 80g fresh spinach
• Feta cheese 40g
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Beat eggs in a bowl, mixing in salt and pepper.
2. Step 2: In a non-stick pan, saute spinach until wilted.
3. Step 3: Pour the beaten eggs over the spinach and cook until edges set.
4. Step 4: Sprinkle feta cheese, fold the omelette, and cook until cheese melts.

Grilled Mediterranean Salmon

Calories: 340

Ingredients:

• Salmon fillet 150g
• Lemon 1 small lemon
• Olive oil 1 tablespoon
• Salt to taste
• Black pepper to taste
• Assorted vegetables (like bell pepper, zucchini) 150g

Cooking Steps:

1. Step 1: Preheat grill to medium-high heat.
2. Step 2: Season salmon fillet with lemon juice, olive oil, salt, and pepper.
3. Step 3: Grill salmon for 6-8 minutes on each side until cooked through.
4. Step 4: Serve with a side of grilled vegetables drizzled with olive oil.

Chia Seed Pudding with Almonds

Calories: 247

Ingredients:

• chia seeds 40g
• almond milk 200ml
• honey 15g
• vanilla extract a dash
• almonds 30g
• fresh berries optional

Cooking Steps:

1. Step 1: In a bowl, combine 40g of chia seeds with 200ml of almond milk. Stir well.
2. Step 2: Add 15g of honey and a dash of vanilla extract. Stir again.
3. Step 3: Cover the bowl and refrigerate overnight or for at least 3 hours until the mixture is thickened.
4. Step 4: Before serving, top with 30g of sliced almonds and fresh berries.

Tomato Basil Soup with Crusty Bread

Calories: 295

Ingredients:

• olive oil 5ml
• onion 50g
• tomatoes 200g
• garlic 1 clove
• vegetable broth 300ml
• basil leaves 25g
• gluten-free bread 1 slice

Cooking Steps:

1. Step 1: In a pot, heat 5ml of olive oil and sauté 50g of chopped onions until translucent.
2. Step 2: Add 200g of chopped tomatoes, 1 minced garlic clove, and cook for 5 minutes.
3. Step 3: Pour in 300ml of vegetable broth and bring to a boil. Let simmer for 15 minutes.
4. Step 4: Add 25g of fresh basil leaves and blend the soup until smooth.
5. Step 5: Serve hot with a slice of gluten-free crusty bread.

Shrimp Stir Fry with Broccoli

Calories: 443

Ingredients:

• sesame oil 10ml
• shrimp 150g
• broccoli florets 150g
• soy sauce 5ml
• lime juice from half a lime
• sugar a pinch
• spring onions for garnish

Cooking Steps:

1. Step 1: Heat 10ml of sesame oil in a pan and add 150g of shrimp. Cook until pink.
2. Step 2: Add 150g broccoli florets and stir-fry for 5 minutes.
3. Step 3: In a bowl, mix 5ml soy sauce, lime juice, and a pinch of sugar.
4. Step 4: Pour the mixture over the shrimp and broccoli. Stir well to coat.
5. Step 5: Serve hot, garnished with chopped spring onions.

Greek Yogurt with Honey and Berries

Calories: 246

Ingredients:

• Greek yogurt 200g
• Mixed berries 30g
• Honey 20g

Cooking Steps:

1. Step 1: Spoon 200g of Greek yogurt into a bowl.
2. Step 2: Add 30g of mixed berries on top.
3. Step 3: Drizzle with 20g of honey.
4. Step 4: Mix gently until combined.

Tuna Salad Lettuce Wraps

Calories: 325

Ingredients:

• Canned tuna 100g
• Cucumber 50g
• Bell peppers 50g
• Olive oil 20g
• Lettuce leaves as needed

Cooking Steps:

1. Step 1: Drain a can of tuna and flake it into a bowl.
2. Step 2: Add 50g of finely chopped cucumber and 50g of chopped bell peppers.
3. Step 3: Mix in 20g of olive oil and season with salt and pepper.
4. Step 4: Place mixture onto lettuce leaves and wrap.

Baked Cod with Herb Butter

Calories: 393

Ingredients:

• Cod fillets 200g
• Butter 20g
• Parsley 10g

Cooking Steps:

1. Step 1: Preheat oven to 180°C (350°F).
2. Step 2: Place 200g of cod fillets in a baking dish.
3. Step 3: Melt 20g of butter and mix with a tablespoon of chopped parsley.
4. Step 4: Pour the herb butter over the cod.
5. Step 5: Bake for 30 minutes or until the fish flakes easily.

Banana Nut Oatmeal

Calories: 250

Ingredients:

• Oats 50g
• Milk 200ml
• Banana 1 medium
• Honey 1 tbsp
• Cinnamon 1 tsp
• Walnuts 15g

Cooking Steps:

1. Step 1: In a saucepan, combine oats and milk. Bring to a simmer over medium heat.
2. Step 2: Mash the banana and stir it into the oats along with honey and cinnamon.
3. Step 3: Cook for about 5-7 minutes, stirring occasionally, until the oats are soft and creamy.
4. Step 4: Remove from heat, top with chopped walnuts, and serve warm.

Vegetable Sushi Rolls

Calories: 290

Ingredients:

• Sushi rice 100g
• Nori sheets 2 sheets
• Cucumber 50g
• Carrot 50g
• Avocado 1/2
• Soy sauce 2 tbsp
• Wasabi 1 tsp

Cooking Steps:

1. Step 1: Rinse the sushi rice under cold water until the water runs clear. Cook rice according to package instructions, then cool slightly.
2. Step 2: Lay a nori sheet on a bamboo mat. Spread a thin layer of rice over the nori, leaving a strip at the top edge free.
3. Step 3: Place sliced cucumber, carrot, and avocado evenly across the center of the rice.
4. Step 4: Roll the bamboo mat, applying gentle pressure to shape the sushi into a log. Moisten the top edge of the nori with water to seal.
5. Step 5: Slice the sushi roll into bite-sized pieces and serve with soy sauce and wasabi.

Lemon Herb Grilled Fish with Quinoa

Calories: 350

Ingredients:

• Fish fillets 150g
• Lemon 1
• Parsley 10g
• Salt to taste
• Quinoa 100g
• Cherry tomatoes 50g
• Olive oil 1 tbsp

Cooking Steps:

1. Step 1: Preheat the grill to medium heat. Season the fish fillets with salt, lemon juice, and chopped parsley.
2. Step 2: Place fish on the grill and cook for about 5-7 minutes on each side until the flesh flakes easily with a fork.
3. Step 3: While the fish is cooking, rinse the quinoa under cold water, then cook according to package instructions.
4. Step 4: Once cooked, fluff quinoa with a fork and stir in cherry tomatoes and olive oil.
5. Step 5: Serve the grilled fish on a bed of quinoa, garnished with extra parsley and lemon wedges.

Pumpkin Spice Pancakes

Calories: 290

Ingredients:

• Pumpkin Purée 120g
• Egg 1
• Milk 150ml
• Rice Flour 100g
• Cinnamon 1 teaspoon
• Nutmeg 1 teaspoon
• Salt pinch
• Honey/Maple Syrup Optional

Cooking Steps:

1. Step 1: In a bowl, mix 120g of pumpkin puree with 1 egg and 150ml milk.
2. Step 2: Stir in 100g of rice flour, 1 teaspoon cinnamon, 1 teaspoon nutmeg, and a pinch of salt.
3. Step 3: Heat a non-stick pan over medium heat and pour a ladle of the mixture.
4. Step 4: Cook until bubbles form on the surface, then flip and cook the other side.
5. Step 5: Serve warm with honey or maple syrup.

Zucchini Noodles with Pesto

Calories: 340

Ingredients:

• Zucchini 2 medium
• Basil Leaves 50g
• Pine Nuts 30g
• Garlic Clove 1
• Olive Oil 60ml
• Parmesan Cheese 30g

Cooking Steps:

1. Step 1: Use a spiralizer to create noodles from 2 medium zucchinis.
2. Step 2: In a food processor, blend 50g basil leaves, 30g pine nuts, 1 garlic clove, and 60ml olive oil to make pesto.
3. Step 3: Heat 1 tablespoon olive oil in a pan and lightly sauté the zucchini noodles for 3 minutes.
4. Step 4: Mix the noodles with pesto.
5. Step 5: Grate 30g of parmesan cheese on top and serve.

Seafood Paella

Calories: 380

Ingredients:

• Olive Oil 2 tablespoons
• Onion 1 large
• Garlic 2 cloves
• Paella Rice 250g
• Vegetable Broth 600ml
• Shrimp 150g
• Mussels 100g
• Bell Pepper 1
• Tomato 1
• Peas Handful
• Parsley Garnish
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: In a large pan, heat 2 tablespoons olive oil over medium heat.
2. Step 2: Add 1 chopped onion, 2 minced garlic cloves, and cook until softened.
3. Step 3: Stir in 250g paella rice and coat in oil.
4. Step 4: Add 600ml of vegetable broth and simmer for 10 minutes.
5. Step 5: Add 150g shrimp, 100g mussels, 1 diced bell pepper, 1 chopped tomato, and thawed peas.
6. Step 6: Cook until seafood is cooked through and rice is tender.
7. Step 7: Season with salt and pepper to taste and garnish with fresh parsley.

Cottage Cheese with Pineapple

Calories: 250

Ingredients:

• Cottage Cheese 200g
• Pineapple 50g

Cooking Steps:

1. Step 1: Collect all the ingredients - cottage cheese and fresh pineapple.
2. Step 2: Slice the fresh pineapple into bite-sized pieces.
3. Step 3: Mix the pineapple pieces with the cottage cheese in a bowl.
4. Step 4: Serve immediately.

Eggplant Parmesan

Calories: 300

Ingredients:

• Eggplant 150g
• Marinara Sauce 75g
• Parmesan Cheese 75g

Cooking Steps:

1. Step 1: Preheat the oven to 190°C (375°F).
2. Step 2: Slice the eggplant into 1/4-inch thick rounds.
3. Step 3: Arrange the eggplant slices on a baking sheet and brush with olive oil. Bake for 20 minutes until golden brown.
4. Step 4: Spread marinara sauce evenly in a baking dish. Layer on the baked eggplant slices, and top with Parmesan cheese.
5. Step 5: Bake in the oven for another 20 minutes.
6. Step 6: Let cool slightly before serving.

Miso Glazed Salmon

Calories: 400

Ingredients:

• Salmon Fillets 250g
• Miso Paste 20g
• Soy Sauce 10ml
• Honey 10g
• Sesame Seeds 10g

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: In a bowl, mix miso paste, soy sauce, and a bit of honey.
3. Step 3: Place the salmon fillets on a baking sheet and brush with the miso mixture.
4. Step 4: Bake the salmon in the preheated oven for 20 minutes.
5. Step 5: Garnish with sesame seeds before serving.