Transform Your Plate: A Beginner-Friendly Meal Plan for Weight Loss at 55—Savor the Flavors of Pescatarian Mexican and Vietnamese Delights!

Spinach and Feta Omelette

Calories: 39

Ingredients:

• Eggs 3 large
• Feta cheese 50g
• Spinach 50g
• Olive oil 1 tablespoon
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Whisk the eggs in a bowl and season with salt and pepper.
2. Step 2: Heat olive oil in a non-stick pan over medium heat.
3. Step 3: Add spinach to the pan and sauté until wilted, about 2 minutes.
4. Step 4: Pour the eggs over the spinach in the pan evenly.
5. Step 5: Sprinkle crumbled feta cheese on top.
6. Step 6: Cover and cook until the omelette is set, about 5 minutes.
7. Step 7: Fold the omelette in half and serve.

Quinoa and Black Bean Salad

Calories: 47

Ingredients:

• Quinoa 75g
• Black beans 150g
• Cherry tomatoes 100g
• Bell peppers 100g
• Lime juice 2 tablespoons
• Olive oil 2 tablespoons
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Cook quinoa according to package instructions, then let cool.
2. Step 2: Drain and rinse the black beans.
3. Step 3: Chop the cherry tomatoes and bell peppers.
4. Step 4: In a large bowl, combine quinoa, black beans, cherry tomatoes, and bell peppers.
5. Step 5: Add lime juice, olive oil, salt, and pepper.
6. Step 6: Toss until well mixed and serve chilled.

Grilled Lemon Herb Salmon

Calories: 63

Ingredients:

• Salmon fillets 2 fillets
• Olive oil 2 tablespoons
• Lemon zest 1 teaspoon
• Fresh dill 1 tablespoon
• Salt to taste
• Black pepper to taste
• Lemon juice 2 tablespoons

Cooking Steps:

1. Step 1: Preheat the grill to medium heat.
2. Step 2: Season the salmon fillets with salt, pepper, chopped dill, and lemon zest.
3. Step 3: Spray or brush the grill with olive oil to prevent sticking.
4. Step 4: Place the salmon fillets skin-side down on the grill.
5. Step 5: Grill the salmon for about 6-7 minutes per side, until the salmon is cooked through and has nice grill marks.
6. Step 6: Squeeze fresh lemon juice over the salmon before serving.

Overnight Chia Seed Pudding

Calories: 48

Ingredients:

• Chia seeds 3 tablespoons
• Almond milk 1 cup
• Vanilla extract 1 dash
• Banana 1 small
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: In a bowl, combine 3 tablespoons of chia seeds with 1 cup of almond milk and a dash of vanilla extract.
2. Step 2: Stir the mixture well to ensure the chia seeds are fully immersed.
3. Step 3: Cover the bowl and refrigerate overnight or for at least 4 hours.
4. Step 4: In the morning, give it a good stir and top with slices of banana and a teaspoon of honey for added sweetness.

Lentil and Avocado Bowl

Calories: 53

Ingredients:

• Green lentils 100g
• Avocado 1 medium
• Tomato 1 medium
• Cilantro 1/4 cup
• Lime juice 1 tablespoon
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Cook 100g of green lentils in 300ml of water until tender, approximately 20 minutes.
2. Step 2: Once cooked, drain the lentils and place them in a large bowl.
3. Step 3: Add 1 diced avocado, 1 diced tomato, and 1/4 cup of chopped cilantro to the lentils.
4. Step 4: Season with lime juice, salt, and pepper to taste.
5. Step 5: Mix all together and let it chill in the fridge for 20 minutes before serving.

Herb-Crusted Cod

Calories: 58

Ingredients:

• Cod fillet 200g
• Parsley 1 tablespoon
• Dill 1 tablespoon
• Breadcrumbs 1/2 cup
• Olive oil 1 tablespoon
• Broccoli 1 cup
• Carrots 1 cup

Cooking Steps:

1. Step 1: Preheat your oven to 180°C (350°F).
2. Step 2: On a plate, mix 1 tablespoon of chopped parsley, 1 tablespoon of chopped dill, and 1/2 cup of breadcrumbs.
3. Step 3: Place a cod fillet on the herb mixture and press gently to coat one side of the fish.
4. Step 4: Heat 1 tablespoon of olive oil in an ovenproof pan over medium heat.
5. Step 5: Place the cod herb-side down into the pan and sear for 2 minutes.
6. Step 6: Transfer the pan to the preheated oven and bake for 12-15 minutes or until the fish is cooked through.
7. Step 7: Serve with a side of steamed vegetables such as broccoli and carrots.

Gluten-Free Greek Yogurt with Berries

Calories: 48

Ingredients:

• Greek yogurt 200g
• Fresh berries 50g

Cooking Steps:

1. Step 1: Take 200g of Greek yogurt.
2. Step 2: Add 50g of fresh berries on top.
3. Step 3: Mix gently until combined.

Gluten-Free Caprese Quinoa Salad

Calories: 55

Ingredients:

• Quinoa 100g
• Cherry tomatoes 100g
• Mozzarella balls 50g
• Olive oil 1 tablespoon
• Balsamic reduction 1 tablespoon
• Basil leaves A few leaves

Cooking Steps:

1. Step 1: Cook 100g of quinoa as per package instructions.
2. Step 2: In a bowl, combine cooked quinoa, cherry tomatoes, and mozzarella balls.
3. Step 3: Drizzle with 1 tablespoon of olive oil and balsamic reduction.
4. Step 4: Mix gently, season with salt and pepper.
5. Step 5: Garnish with fresh basil leaves.

Gluten-Free Garlic Butter Shrimp

Calories: 55

Ingredients:

• Shrimp 200g
• Butter 2 tablespoons
• Garlic 2 cloves
• Lemon wedge 1
• Fresh parsley A handful

Cooking Steps:

1. Step 1: Melt 2 tablespoons of butter in a pan.
2. Step 2: Add 200g of shrimp to the pan with minced garlic and cook until pink.
3. Step 3: Season with salt, pepper, and fresh parsley.
4. Step 4: Squeeze a lemon wedge over the shrimp before serving.

Avocado Toast with Tomato

Calories: 40

Ingredients:

• Gluten-free bread 50g
• Avocado 100g
• Tomato 50g

Cooking Steps:

1. Step 1: Slice the gluten-free bread and toast until golden.
2. Step 2: Mash the avocado and spread it on the toasted bread.
3. Step 3: Slice the tomato and lay on top of the avocado.
4. Step 4: Season with salt and pepper to taste.

Zucchini Noodles with Pesto

Calories: 50

Ingredients:

• Zucchini 150g
• Pesto sauce 50g
• Olive oil 10g
• Parmesan cheese 40g

Cooking Steps:

1. Step 1: Spiralize zucchini into noodles.
2. Step 2: Heat olive oil in a pan over medium heat.
3. Step 3: Add zucchini noodles and sauté for 2-3 minutes.
4. Step 4: Mix in pesto sauce and cook for another 2 minutes.
5. Step 5: Serve with grated Parmesan cheese on top.

Baked Tilapia with Vegetables

Calories: 60

Ingredients:

• Tilapia fillet 150g
• Zucchini 50g
• Bell pepper 50g
• Cherry tomatoes 50g

Cooking Steps:

1. Step 1: Preheat oven to 350°F (180°C).
2. Step 2: Place tilapia fillets on baking dish.
3. Step 3: Season tilapia with lemon juice, salt, and pepper.
4. Step 4: Arrange sliced zucchini, bell pepper, and cherry tomatoes around the fish.
5. Step 5: Bake for 20-25 minutes or until fish is fully cooked.

Banana and Almond Butter Smoothie

Calories: 40

Ingredients:

• Banana 1 medium (approx. 100g)
• Almond Butter 1 tablespoon (approx. 15g)
• Almond Milk 1 cup (approx. 240ml)

Cooking Steps:

1. Step 1: Peel the banana and cut it into slices.
2. Step 2: Combine banana slices, almond butter, and almond milk in a blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and enjoy.

Chickpea and Spinach Wrap

Calories: 40

Ingredients:

• Chickpeas 1 cup (approx. 240g, canned)
• Spinach 1 cup (approx. 30g)
• Lemon Juice 1 tablespoon (approx. 15ml)
• Salt to taste
• Black Pepper to taste
• Gluten-Free Wrap 1 piece

Cooking Steps:

1. Step 1: Rinse and drain the chickpeas.
2. Step 2: In a bowl, mash the chickpeas slightly.
3. Step 3: Add spinach, lemon juice, salt, and pepper to taste.
4. Step 4: Mix thoroughly.
5. Step 5: Warm the gluten-free wrap slightly in a pan.
6. Step 6: Place the chickpea mixture onto the wrap, and fold it into a wrap shape.
7. Step 7: Slice the wrap in half and serve.

Vegetable Stir-Fry with Tofu

Calories: 60

Ingredients:

• Tofu 150g
• Soy Sauce 2 tablespoons (approx. 30ml)
• Vegetable Oil 1 tablespoon (approx. 15ml)
• Mixed Vegetables (such as bell pepper, broccoli, and carrot) 2 cups (approx. 300g)

Cooking Steps:

1. Step 1: Press and cube the tofu.
2. Step 2: Heat oil in a pan over medium heat.
3. Step 3: Add tofu cubes and stir-fry until golden brown.
4. Step 4: Add the assorted vegetables and continue to stir-fry.
5. Step 5: Season with soy sauce and stir well.
6. Step 6: Cover and cook for 5 more minutes, allowing the flavors to blend.
7. Step 7: Serve hot.

Mango Coconut Smoothie Bowl

Calories: 40

Ingredients:

• Mango 100g
• Coconut Milk 100ml
• Greek Yogurt 50g
• Banana 30g
• Chia Seeds 10g
• Granola 20g

Cooking Steps:

1. Step 1: Peel and dice the mango, then freeze the pieces for at least an hour.
2. Step 2: In a blender, combine the frozen mango, coconut milk, and Greek yogurt. Blend until smooth.
3. Step 3: Pour the smoothie into a bowl and top with sliced banana, chia seeds, and a sprinkle of granola.

Roasted Veggie Salad

Calories: 53

Ingredients:

• Bell Peppers 80g
• Zucchini 60g
• Carrots 50g
• Quinoa 70g
• Mixed Greens 40g
• Olive Oil 20ml
• Lemon Juice 10ml

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (390°F).
2. Step 2: Chop the bell peppers, zucchini, and carrots into bite-sized pieces.
3. Step 3: Place the vegetables on a baking sheet, drizzle with olive oil, season with salt and pepper, and roast for 15 minutes.
4. Step 4: In a large bowl, combine the roasted vegetables with cooked quinoa and mixed greens.
5. Step 5: Toss the salad with lemon juice and olive oil before serving.

Seared Tuna with Asparagus

Calories: 65

Ingredients:

• Tuna Steak 150g
• Asparagus Spears 100g
• Olive Oil 20ml
• Lemon Juice 10ml

Cooking Steps:

1. Step 1: Season the tuna steaks with salt and pepper.
2. Step 2: Heat olive oil in a pan over medium-high heat and sear the tuna for 2 minutes on each side.
3. Step 3: Remove tuna from the pan and let it rest.
4. Step 4: In the same pan, add asparagus spears and sauté for 5-7 minutes until tender.
5. Step 5: Serve the tuna with asparagus and a squeeze of lemon juice.

Berry Oatmeal

Calories: 40

Ingredients:

• gluten-free oats 50g
• mixed berries 50g
• honey 10g
• water 200ml

Cooking Steps:

1. Step 1: In a saucepan, combine 50g gluten-free oats and 200ml water. Bring to a boil over medium heat.
2. Step 2: Reduce heat to low and simmer for 5 minutes, stirring occasionally.
3. Step 3: Add 50g mixed berries and 10g honey to the oatmeal. Stir and cook for an additional 3 minutes.
4. Step 4: Remove from heat and let cool slightly before serving.

Mediterranean Chickpea Salad

Calories: 55

Ingredients:

• canned chickpeas 100g
• cherry tomatoes 50g
• cucumber 50g
• red onion 30g
• olive oil 10g
• lemon juice 10g
• feta cheese 20g

Cooking Steps:

1. Step 1: Rinse and drain 100g canned chickpeas.
2. Step 2: In a bowl, combine chickpeas with 50g cherry tomatoes, 50g cucumber, and 30g red onion, all diced.
3. Step 3: Add 10g olive oil, 10g lemon juice, and a pinch of salt and black pepper. Mix well.
4. Step 4: Top with 20g feta cheese and serve fresh.

Lemon Basil Grilled Halibut

Calories: 64

Ingredients:

• halibut fillet 200g
• lemon juice 10g
• olive oil 10g
• fresh basil 10g

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season 200g halibut fillet with 10g lemon juice, 10g olive oil, salt, and pepper.
3. Step 3: Place the halibut on the grill and cook for 5-6 minutes per side until flaky.
4. Step 4: During the last 2 minutes, sprinkle 10g fresh basil over the fish. Remove from grill and serve.