Elevate Your Culinary Game: Discover the Balanced Gourmet Week Meal Plan for Active Living and Weight Management!

Greek Yogurt Parfait

Calories: 560

Ingredients:

• Greek yogurt 200g
• Granola 50g
• Fresh berries 50g
• Honey 1 tbsp

Cooking Steps:

1. Step 1: Gather all ingredients: Greek yogurt (1 cup), granola (1/2 cup), fresh berries (1/2 cup), and honey (optional).
2. Step 2: Layer Greek yogurt, granola, and fresh berries in a glass or bowl.
3. Step 3: Drizzle with honey if desired.
4. Step 4: Serve immediately.

Grilled Chicken Salad

Calories: 780

Ingredients:

• Chicken breast 200g
• Mixed greens 150g
• Cherry tomatoes 50g
• Cucumber 50g
• Red onion 30g
• Olive oil 1 tbsp
• Balsamic vinaigrette 2 tbsp

Cooking Steps:

1. Step 1: Season chicken breast with salt, pepper, and olive oil.
2. Step 2: Grill the chicken for 6-7 minutes on each side or until cooked through.
3. Step 3: Chop the cooked chicken into bite-sized pieces.
4. Step 4: Toss mixed greens, cherry tomatoes, cucumber, and red onion in a large bowl.
5. Step 5: Top with grilled chicken and drizzle with balsamic vinaigrette.

Salmon with Quinoa and Vegetables

Calories: 940

Ingredients:

• Salmon fillet 200g
• Quinoa 100g
• Mixed vegetables 100g
• Olive oil 2 tbsp

Cooking Steps:

1. Step 1: Season one salmon fillet with 1/2 teaspoon of salt, 1/4 teaspoon of pepper, and 1 tablespoon of olive oil.
2. Step 2: Heat a pan over medium-high heat. Sear the salmon fillet for 4-5 minutes on each side or until it becomes opaque and flakes easily with a fork.
3. Step 3: Rinse 1 cup of quinoa in cold water. Cook quinoa according to package instructions, typically by combining it with 2 cups of water, bringing it to a boil, then reducing the heat and simmering for about 15 minutes or until water is absorbed.
4. Step 4: In a separate pan, heat 1 tablespoon of olive oil over medium heat. Sauté 2 cups of mixed vegetables (such as bell peppers, broccoli, and carrots) for 5-7 minutes or until tender.
5. Step 5: Serve the seared salmon on a bed of cooked quinoa, topped with the sautéed vegetables.

Avocado Toast

Calories: 558

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Salt A pinch
• Pepper A pinch
• Egg 1 (optional)

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread until golden brown.
2. Step 2: While the bread is toasting, scoop out the flesh of one ripe avocado into a bowl.
3. Step 3: Mash the avocado with a fork until creamy. Add a pinch of salt and pepper to taste.
4. Step 4: Spread the mashed avocado evenly onto the toasted bread slices.
5. Step 5: Optional: Top with a fried or poached egg for extra protein and flavor.

Turkey and Cheese Sandwich

Calories: 669

Ingredients:

• Whole grain bread 2 slices
• Turkey breast 100g
• Cheddar cheese 30g
• Lettuce 2 leaves
• Tomato 1 medium
• Mayonnaise 1 tablespoon
• Salt A pinch
• Pepper A pinch

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread until golden brown.
2. Step 2: Spread a thin layer of mayonnaise on one side of each slice of bread.
3. Step 3: Layer slices of turkey, cheese, lettuce, and tomato between the bread slices.
4. Step 4: Add salt and pepper to taste.
5. Step 5: Cut the sandwich in half and serve.

Spaghetti with Meatballs

Calories: 1002

Ingredients:

• Spaghetti 100g
• Ground beef 200g
• Breadcrumbs 1/4 cup
• Egg 1
• Garlic clove 1, minced
• Salt A pinch
• Pepper A pinch
• Olive oil 1 tablespoon
• Marinara sauce 1 cup
• Parmesan cheese Grated, to taste

Cooking Steps:

1. Step 1: Cook 100g of spaghetti according to package instructions. Drain and set aside.
2. Step 2: In a bowl, mix 200g of ground beef with 1/4 cup breadcrumbs, 1 egg, 1 minced garlic clove, and a pinch of salt and pepper. Form into meatballs.
3. Step 3: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the meatballs and cook until browned on all sides. Remove from skillet and set aside.
4. Step 4: In the same skillet, add 1 cup of marinara sauce and bring to a simmer.
5. Step 5: Return the meatballs to the skillet and simmer for 10 minutes, until cooked through.
6. Step 6: Serve the meatballs and sauce over the cooked spaghetti. Top with grated Parmesan cheese.

Oatmeal with Fruits

Calories: 557

Ingredients:

• Rolled oats 1 cup
• Water 2 cups
• Apple 1 small
• Banana 1 small
• Mixed berries handful
• Honey 1 tsp (optional)
• Cinnamon 1 tsp (optional)

Cooking Steps:

1. Step 1: In a small pot, bring 2 cups of water to a boil.
2. Step 2: Add 1 cup of rolled oats, reduce heat to low, and cook for about 5 minutes, stirring occasionally.
3. Step 3: Chop 1 small apple and 1 small banana.
4. Step 4: Once the oats are cooked, remove from heat and let sit for a few minutes.
5. Step 5: Top the oatmeal with the chopped fruits and a handful of mixed berries.
6. Step 6: Optional: Add a teaspoon of honey or a sprinkle of cinnamon for extra flavor.

Chicken Caesar Salad

Calories: 780

Ingredients:

• Chicken breast 150g
• Salt to taste
• Pepper to taste
• Garlic powder pinch
• Olive oil 1 tbsp
• Romaine lettuce 2 cups
• Croutons 1/2 cup
• Parmesan cheese 1/4 cup
• Caesar dressing 2 tbsp

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt, pepper, and a pinch of garlic powder.
2. Step 2: Heat 1 tablespoon of olive oil in a pan over medium heat.
3. Step 3: Cook the chicken breast for 5-7 minutes on each side, or until thoroughly cooked. Let it rest for a few minutes before slicing.
4. Step 4: In a large bowl, combine 2 cups of chopped romaine lettuce, 1/2 cup of croutons, and 1/4 cup of grated Parmesan cheese.
5. Step 5: Add the sliced chicken to the salad.
6. Step 6: Drizzle with 2 tablespoons of Caesar dressing and toss to combine.

Beef Stir Fry with Vegetables

Calories: 894

Ingredients:

• Beef sirloin 200g
• Soy sauce 2 tbsp
• Cornstarch 1 tbsp
• Water 1 tbsp
• Bell pepper 1 medium
• Carrot 1 medium
• Broccoli 1 small head
• Vegetable oil 1 tbsp
• Hoisin sauce 2 tbsp

Cooking Steps:

1. Step 1: Slice 200g of beef sirloin thinly.
2. Step 2: In a bowl, mix 2 tablespoons of soy sauce, 1 tablespoon of cornstarch, and 1 tablespoon of water. Marinate the beef slices in this mixture for 10 minutes.
3. Step 3: Chop 1 bell pepper, 1 carrot, and 1 small head of broccoli.
4. Step 4: Heat 1 tablespoon of vegetable oil in a wok or large pan over high heat.
5. Step 5: Add the beef and stir-fry for about 3-4 minutes until browned. Remove from the pan.
6. Step 6: In the same pan, add the vegetables and stir-fry for 5-6 minutes until tender-crisp.
7. Step 7: Return the beef to the pan, add 2 tablespoons of hoisin sauce, and stir-fry for another 2 minutes.

Smoothie Bowl

Calories: 620

Ingredients:

• Banana 1
• Berries 100g
• Almond milk 200ml
• Chia seeds 1 tablespoon
• Sliced fruits 50g
• Granola 20g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: In a blender, combine 1 banana, 100g berries, 200ml almond milk, and 1 tablespoon chia seeds.
2. Step 2: Blend until smooth.
3. Step 3: Pour the mixture into a bowl.
4. Step 4: Top the smoothie bowl with 50g sliced fruits, 20g granola, and 1 tablespoon honey.

Shrimp Tacos

Calories: 780

Ingredients:

• Shrimp 200g
• Taco seasoning 1 tablespoon
• Olive oil 1 tablespoon
• Tortilla wraps 3
• Shredded lettuce 50g
• Diced tomatoes 50g
• Sour cream 1 tablespoon
• Lime 1

Cooking Steps:

1. Step 1: In a mixing bowl, combine 200g shrimp with 1 tablespoon taco seasoning.
2. Step 2: Heat 1 tablespoon olive oil in a skillet over medium heat.
3. Step 3: Add the shrimp and cook for 3-4 minutes on each side until fully cooked.
4. Step 4: Warm 3 tortilla wraps in a separate pan or microwave.
5. Step 5: In each tortilla wrap, add the cooked shrimp, 50g shredded lettuce, 50g diced tomatoes, and 1 tablespoon sour cream.
6. Step 6: Serve with a lime wedge.

Pork Tenderloin with Sweet Potatoes

Calories: 830

Ingredients:

• Pork tenderloin 250g
• Sweet potatoes 300g
• Olive oil 2 tablespoons
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (390°F).
2. Step 2: Season 250g pork tenderloin with salt and pepper.
3. Step 3: In a skillet, heat 1 tablespoon olive oil over medium-high heat.
4. Step 4: Sear the pork tenderloin on all sides until browned, about 5 minutes.
5. Step 5: Transfer the pork to an oven-safe dish and roast for 20 minutes.
6. Step 6: Meanwhile, peel and cube 300g sweet potatoes.
7. Step 7: Toss the sweet potatoes with 1 tablespoon olive oil, salt, and pepper.
8. Step 8: Roast the sweet potatoes on a baking sheet in the oven for 20 minutes.
9. Step 9: Remove the pork from the oven and let it rest for 5 minutes.
10. Step 10: Slice the pork and serve with roasted sweet potatoes.

Egg and Veggie Scramble

Calories: 600

Ingredients:

• Olive Oil 1 tbsp
• Onions 50g
• Green Bell Peppers 50g
• Eggs 3 large
• Tomatoes 50g
• Spinach 50g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Heat a non-stick pan over medium heat and add a small amount of olive oil.
2. Step 2: Add chopped onions and green bell peppers to the pan and sauté for 5 minutes.
3. Step 3: Whisk together 3 large eggs in a bowl and pour them into the pan.
4. Step 4: Add diced tomatoes and spinach to the egg mixture.
5. Step 5: Season with salt and pepper to taste, and cook while stirring gently until the eggs are fully cooked.
6. Step 6: Serve immediately, optionally garnished with fresh herbs.

Quinoa Salad with Chickpeas

Calories: 700

Ingredients:

• Quinoa 1 cup
• Chickpeas 1 can
• Cucumber 100g
• Red Bell Pepper 100g
• Parsley 20g
• Olive Oil 2 tbsp
• Lemon Juice 2 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse 1 cup of quinoa under cold water. In a medium pot, bring 2 cups of water to a boil, add quinoa, reduce heat, and simmer for 15 minutes or until water is absorbed.
2. Step 2: Drain and rinse one can of chickpeas.
3. Step 3: In a large bowl, combine cooked quinoa, chickpeas, diced cucumber, diced red bell pepper, and chopped parsley.
4. Step 4: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to create a dressing.
5. Step 5: Pour the dressing over the quinoa mixture and toss to combine.
6. Step 6: Serve chilled or at room temperature.

Grilled Steak with Asparagus

Calories: 1000

Ingredients:

• Steak (e.g. ribeye or sirloin) 200g
• Asparagus 200g
• Olive Oil 2 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season the steak with salt, pepper, and a little olive oil.
3. Step 3: Grill the steak for about 4-6 minutes per side, depending on the desired level of doneness.
4. Step 4: While the steak is grilling, trim the asparagus and toss with a little olive oil, salt, and pepper.
5. Step 5: Grill the asparagus for about 5-7 minutes, or until tender and slightly charred.
6. Step 6: Let the steak rest for a few minutes before slicing. Serve with the grilled asparagus.

Banana Pancakes

Calories: 600

Ingredients:

• Ripe bananas 200g
• Eggs 2 large
• Vanilla extract 1 tsp
• Oat flour 100g
• Baking powder 1 tsp
• Cooking spray or oil as needed
• Honey or maple syrup optional, for serving
• Fresh berries to serve

Cooking Steps:

1. Step 1: Mash the ripe bananas in a bowl.
2. Step 2: Mix in the eggs and vanilla extract until well combined.
3. Step 3: Add the oat flour and baking powder to the wet ingredients, stirring until a batter forms.
4. Step 4: Heat a non-stick pan over medium heat and lightly grease it with cooking spray or oil.
5. Step 5: Pour small amounts of the batter into the pan to form pancakes.
6. Step 6: Cook the pancakes until bubbles form on the surface, then flip and cook until golden brown.
7. Step 7: Serve with a drizzle of honey or maple syrup (optional) and fresh berries.

Chicken Wrap

Calories: 700

Ingredients:

• Chicken breast 200g
• Salt to taste
• Black pepper to taste
• Paprika 1 tsp
• Tortilla wraps 2 large
• Hummus 4 tbsp
• Mixed greens 100g
• Shredded carrots 50g

Cooking Steps:

1. Step 1: Season the chicken breast with salt, pepper, and paprika.
2. Step 2: Grill the chicken until fully cooked and then slice into strips.
3. Step 3: Warm the tortilla wraps in a pan or microwave.
4. Step 4: Spread the hummus evenly over the tortilla wraps.
5. Step 5: Place the sliced chicken, mixed greens, and shredded carrots on top.
6. Step 6: Roll up the tortilla wraps tightly.
7. Step 7: Cut the wraps in half and serve.

Lamb Chops with Roasted Veggies

Calories: 950

Ingredients:

• Lamb chops 250g
• Salt to taste
• Black pepper to taste
• Dried rosemary 1 tsp
• Olive oil 2 tbsp
• Chopped vegetables (e.g., carrots, bell peppers, zucchini) 200g

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Season the lamb chops with salt, pepper, and rosemary.
3. Step 3: Heat a skillet over medium-high heat and sear the lamb chops on both sides until browned. Transfer to a baking sheet.
4. Step 4: Toss the chopped vegetables with olive oil, salt, and pepper.
5. Step 5: Spread the vegetables around the lamb chops on the baking sheet.
6. Step 6: Roast in the preheated oven for 25-30 minutes or until the lamb is cooked to your desired doneness and the vegetables are tender.
7. Step 7: Serve the lamb chops with the roasted veggies on the side.

Spinach and Feta Omelet

Calories: 600

Ingredients:

• Eggs 3 large
• Spinach 1 cup
• Feta cheese 50g
• Olive oil 1 teaspoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Beat 3 eggs in a bowl and season with salt and pepper.
2. Step 2: Heat a non-stick pan over medium heat and add 1 teaspoon of olive oil.
3. Step 3: Add 1 cup of fresh spinach leaves to the pan, and cook until wilted.
4. Step 4: Pour the beaten eggs over the spinach.
5. Step 5: Sprinkle 50g of crumbled feta cheese over the eggs.
6. Step 6: Cook until the eggs are set, then fold the omelet in half.
7. Step 7: Serve hot.

Tuna Salad

Calories: 800

Ingredients:

• Tuna 165g (1 can)
• Mixed greens 1 cup
• Tomato 1 medium
• Cucumber 1/2 medium
• Red onion 1/4 cup
• Black olives 1/4 cup
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Drain a can (165g) of tuna and place it in a mixing bowl.
2. Step 2: Chop 1 cup of mixed greens and add to the bowl.
3. Step 3: Dice 1 medium tomato and 1/2 cucumber, add to the bowl.
4. Step 4: Add 1/4 cup of chopped red onion and 1/4 cup of black olives.
5. Step 5: In a separate bowl, mix 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper.
6. Step 6: Pour the dressing over the salad and toss to combine.
7. Step 7: Serve immediately.

Roast Chicken with Potatoes

Calories: 900

Ingredients:

• Chicken thighs 2 thighs
• Potatoes 2 medium
• Olive oil 2 tablespoons
• Paprika 1 teaspoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 200°C (400°F).
2. Step 2: Season 2 chicken thighs with salt, pepper, and 1 teaspoon of paprika.
3. Step 3: Cut 2 medium potatoes into wedges.
4. Step 4: Place the chicken and potatoes on a baking sheet.
5. Step 5: Drizzle 2 tablespoons of olive oil over the chicken and potatoes.
6. Step 6: Roast in the oven for 20 minutes or until the chicken is fully cooked and potatoes are golden.
7. Step 7: Serve hot.