Unlocking a Healthier You: The Beginner's Ultimate 7-Day Meal Plan for Weight Loss Success!

Greek Yogurt with Berries

Calories: 560

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g

Cooking Steps:

1. Step 1: Measure 200g of Greek yogurt into a bowl.
2. Step 2: Top the yogurt with 100g of mixed berries of your choice.
3. Step 3: Mix the berries gently into the yogurt and serve immediately.

Turkey Sandwich with Avocado

Calories: 670

Ingredients:

• Whole grain bread 2 slices
• Avocado 0.5 avocado
• Turkey breast 100g
• Lettuce leaves A few leaves
• Tomato A few slices
• Cheese 1 slice

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread.
2. Step 2: Slice half an avocado and spread it evenly on the toasted bread slices.
3. Step 3: Layer 100g of turkey breast slices on one piece of the bread.
4. Step 4: Place a slice of cheese of your choice on top of the turkey.
5. Step 5: Add lettuce and tomato slices as desired.
6. Step 6: Top with the other slice of bread, slice the sandwich in half, and serve.

Baked Salmon with Asparagus

Calories: 980

Ingredients:

• Salmon fillet 150g
• Asparagus 150g
• Olive oil 1 tablespoon
• Lemon 1 slice
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Place a 150g salmon fillet on a baking sheet.
3. Step 3: Season the salmon with salt, pepper, and a squeeze of lemon juice.
4. Step 4: Arrange 150g of trimmed asparagus around the salmon on the baking sheet.
5. Step 5: Drizzle olive oil over the salmon and asparagus.
6. Step 6: Bake in the preheated oven for about 8-10 minutes or until the salmon is cooked through.
7. Step 7: Serve the baked salmon with asparagus hot.

Banana Pancakes

Calories: 558

Ingredients:

• Banana 1 medium
• Whole wheat flour 75g
• Baking powder 1 teaspoon
• Salt Pinch
• Egg 1
• Milk 100ml
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Mash one medium banana in a bowl.
2. Step 2: Add 75g of whole wheat flour, 1 teaspoon of baking powder, and a pinch of salt.
3. Step 3: Whisk an egg and 100ml of milk into the mixture until smooth.
4. Step 4: Heat a non-stick frying pan and pour a ladle of the batter into the pan.
5. Step 5: Cook until bubbles form on the surface and the edges are dry. Flip and cook until the other side is golden brown.
6. Step 6: Serve with a drizzle of honey.

Chicken Caesar Wrap

Calories: 670

Ingredients:

• Chicken breast 100g
• Lettuce 50g
• Parmesan cheese 25g
• Caesar dressing 2 tablespoons
• Flour tortilla 1

Cooking Steps:

1. Step 1: Grill or pan-fry a 100g chicken breast until fully cooked and slice into strips.
2. Step 2: In a bowl, combine 50g of lettuce, 25g of grated Parmesan cheese, and sliced chicken.
3. Step 3: Add 2 tablespoons of Caesar dressing and mix well.
4. Step 4: Place the mixture in the center of a flour tortilla.
5. Step 5: Fold the sides in and roll the tortilla to form a wrap.
6. Step 6: Cut the wrap in half and serve.

Pasta Primavera

Calories: 1006

Ingredients:

• Whole wheat pasta 100g
• Bell peppers 50g
• Zucchini 50g
• Cherry tomatoes 50g
• Olive oil 1 tablespoon
• Garlic 1 clove
• Parmesan cheese 30g
• Basil 5 leaves

Cooking Steps:

1. Step 1: Cook 100g of whole wheat pasta according to the package instructions.
2. Step 2: In a separate pan, sauté 50g of bell peppers, 50g of zucchini, and 50g of cherry tomatoes in a tablespoon of olive oil until just tender.
3. Step 3: Add 1 minced clove of garlic and cook for an additional minute.
4. Step 4: Toss the cooked pasta with vegetables, 30g of grated Parmesan cheese, and season with salt and pepper.
5. Step 5: Serve with a sprinkle of fresh basil.

Oatmeal with Almonds

Calories: 560

Ingredients:

• Oats 100g
• Almonds 40g
• Water 250ml

Cooking Steps:

1. Step 1: Bring 250ml of water to a boil.
2. Step 2: Add 100g of oats and reduce heat, cooking for 5-7 minutes while stirring.
3. Step 3: Once oats soften, remove from heat and stir in 40g sliced almonds.
4. Step 4: Serve warm, optionally adding a drizzle of honey.

Quinoa and Black Bean Bowl

Calories: 670

Ingredients:

• Quinoa 100g
• Black beans 100g
• Olive oil 1 tbsp
• Cumin 1 tsp
• Water 200ml

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: In a pot, bring 200ml of water to a boil, then add quinoa.
3. Step 3: Reduce to simmer, cover, and cook for 15 minutes.
4. Step 4: In a pan, heat 1 tbsp olive oil and add 100g canned black beans.
5. Step 5: Season with salt, pepper, and 1 tsp cumin, cook for 5 minutes.
6. Step 6: Mix cooked quinoa and black beans in a bowl, and top with chopped cilantro.

Grilled Pork Chops with Vegetables

Calories: 840

Ingredients:

• Pork chops 200g
• Mixed vegetables 150g
• Olive oil 1 tbsp

Cooking Steps:

1. Step 1: Season 200g pork chops with salt and pepper.
2. Step 2: Heat a grill pan over medium-high heat.
3. Step 3: Grill pork chops for about 5 minutes per side.
4. Step 4: In another pan, sauté 150g mixed vegetables (like zucchini and bell peppers) in 1 tbsp olive oil for about 5 minutes.
5. Step 5: Serve pork chops alongside vegetables.

Avocado Toast with Eggs

Calories: 670

Ingredients:

• Whole-grain bread 2 slices
• Avocado 1/2 of a medium-sized avocado
• Eggs 2 large eggs
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread.
2. Step 2: Mash half an avocado and spread evenly on each slice of toast.
3. Step 3: Cook two eggs sunny-side-up in a non-stick pan.
4. Step 4: Place the eggs on top of the avocado toast.
5. Step 5: Season with salt and pepper to taste.

Tuna Salad

Calories: 780

Ingredients:

• Canned tuna 150g
• Celery 1/4 cup
• Red onion 1/4 cup
• Mayonnaise 2 tablespoons
• Lemon juice 1 tablespoon
• Lettuce 1 cup

Cooking Steps:

1. Step 1: Drain a can of tuna and place it in a bowl.
2. Step 2: Chop 1/4 cup of celery and 1/4 cup of red onion; add to the bowl.
3. Step 3: Mix in 2 tablespoons of mayonnaise.
4. Step 4: Add 1 tablespoon of lemon juice and mix well.
5. Step 5: Serve the tuna salad on a bed of 1 cup of fresh lettuce.

Roasted Chicken with Sweet Potatoes

Calories: 845

Ingredients:

• Chicken breast one large, about 200g
• Sweet potato one medium, about 200g
• Salt to taste
• Pepper to taste
• Paprika a pinch

Cooking Steps:

1. Step 1: Preheat oven to 425°F (220°C).
2. Step 2: Chop one sweet potato into cubes.
3. Step 3: Season a chicken breast with salt, pepper, and a pinch of paprika.
4. Step 4: Place chicken and sweet potato cubes on a baking tray.
5. Step 5: Roast in the oven for 30 minutes, flipping the chicken midway.

Fruit Smoothie

Calories: 650

Ingredients:

• Banana 100g
• Strawberries 150g
• Yogurt 100g
• Honey 1 tbsp

Cooking Steps:

1. Step 1: Peel and chop the banana.
2. Step 2: Add banana, strawberries, and yogurt into a blender.
3. Step 3: Add honey and 1 cup of water.
4. Step 4: Blend until smooth.
5. Step 5: Pour into a glass and serve.

BLT Sandwich

Calories: 750

Ingredients:

• Whole-grain bread 100g (2 slices)
• Bacon 50g
• Lettuce 30g
• Tomato 80g
• Mayonnaise 1 tbsp

Cooking Steps:

1. Step 1: Toast the two slices of whole-grain bread.
2. Step 2: Spread mayonnaise on one side of each slice of bread.
3. Step 3: Layer lettuce, bacon, and tomato slices between the bread slices.
4. Step 4: Cut the sandwich in half and serve.

Shrimp Tacos

Calories: 850

Ingredients:

• Shrimp 150g
• Corn tortillas 100g (4 tortillas)
• Avocado 50g
• Cabbage 80g
• Cilantro 20g
• Lime juice 1 tbsp
• Sour cream 2 tbsp

Cooking Steps:

1. Step 1: Sauté shrimp in olive oil until pink and cooked through.
2. Step 2: Warm the corn tortillas in a dry pan.
3. Step 3: Assemble the tacos by filling each tortilla with sautéed shrimp, sliced avocado, chopped cabbage, and cilantro.
4. Step 4: Top with lime juice and a dollop of sour cream. Serve immediately.

Egg and Cheese English Muffin

Calories: 600

Ingredients:

• English muffin 1 whole
• Egg 2 large
• Cheddar cheese 2 slices
• Butter 1 tsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast the English muffin halves in a toaster until golden brown.
2. Step 2: Heat a non-stick pan over medium heat and crack the eggs into the pan.
3. Step 3: Cook the eggs for about 3 minutes on one side, then flip and cook for another 2 minutes.
4. Step 4: Place a slice of cheese on top of each egg and cover the pan for a minute to let the cheese melt.
5. Step 5: Assemble the muffin by placing the egg and cheese on one half of the toasted English muffin and topping with the other half.

Vegetable Soup with Bread

Calories: 700

Ingredients:

• Carrots 50g
• Celery 50g
• Tomatoes 100g
• Chicken broth 500ml
• Olive oil 1 tbsp
• Salt to taste
• Pepper to taste
• Whole wheat bread 1 slice

Cooking Steps:

1. Step 1: Chop the vegetables into small, bite-sized pieces.
2. Step 2: In a large pot, heat olive oil over medium heat and add the chopped vegetables.
3. Step 3: Sauté for about 5 minutes until the vegetables start to soften.
4. Step 4: Add the chicken broth, salt, and pepper, then bring the soup to a boil.
5. Step 5: Reduce the heat and let it simmer for 5 minutes.
6. Step 6: Serve hot with a slice of whole-wheat bread on the side.

Beef Tacos

Calories: 933

Ingredients:

• Ground beef 200g
• Taco shells 3
• Lettuce 30g
• Tomatoes 50g
• Sour cream 2 tbsp
• Taco seasoning 1 packet

Cooking Steps:

1. Step 1: Heat a non-stick pan over medium heat and add the ground beef.
2. Step 2: Cook the beef until browned, breaking it into smaller pieces as it cooks.
3. Step 3: Add the taco seasoning and water according to the package instructions, and let it simmer for 2 minutes.
4. Step 4: Warm the taco shells in the oven or microwave as per the package instructions.
5. Step 5: Assemble the tacos by filling each shell with the beef mixture and topping with lettuce and diced tomatoes.
6. Step 6: Serve with a dollop of sour cream on the side if desired.