Day | Recipe | Ingredients & Quantities | Cooking Instructions |
|---|
| Chicken Stir-Fry | Chicken breast: 500g, Mixed vegetables: 2 cups, Soy sauce: 3 tbsp, Olive oil: 2 tbsp, Rice: 2 cups | 1. Marinate chicken in soy sauce. 2. Heat oil in a pan, and sauté chicken until cooked. 3. Add vegetables, stir-fry until tender. 4. Serve over cooked rice. |
| Quinoa Salad | Quinoa: 1 cup, Cherry tomatoes: 1 cup (halved), Cucumber: 1 (diced), Red onion: 1/4 (diced), Avocado: 1 (diced), Feta cheese: 1/2 cup (crumbled) | 1. Cook quinoa according to package instructions. 2. In a bowl, combine quinoa with tomatoes, cucumber, onion, avocado, and feta. 3. Toss with the dressing of choice. |
| Spaghetti Bolognese | Ground beef: 500g, Onion: 1 (diced), Garlic: 2 cloves (minced), Tomato sauce: 2 cups, Spaghetti: 300g, Olive oil: 2 tbsp | 1. In a pan, sauté onion and garlic in olive oil. 2. Add ground beef, and cook until browned. 3. Pour in tomato sauce, and simmer for 20 mins. 4. Cook spaghetti, and serve with sauce. |
| Veggie Wrap | Whole wheat tortillas: 4, Hummus: 1/2 cup, Mixed greens: 2 cups, Bell peppers: 1 (sliced), Cucumber: 1 (sliced), Carrot: 1 (grated) | 1. Spread hummus on tortillas. 2. Layer with mixed greens, peppers, cucumber, and carrot. 3. Roll up tightly, slice and serve. |
| Salmon & Asparagus | Salmon fillets: 4, Asparagus spears: 1 bunch, Lemon: 1 (sliced), Olive oil: 2 tbsp, Garlic powder: 1 tsp, Salt and pepper (to taste) | 1. Preheat oven to 400°F (200°C). 2. Place salmon and asparagus on a baking sheet. 3. Drizzle with olive oil, and sprinkle with garlic powder, salt, and pepper. 4. Roast for 15-20 mins. 5. Serve with lemon slices. |
| Taco Night | Ground beef or turkey: 500g, Taco seasoning: 1 packet, Tortillas: 8, Lettuce: 1 cup (shredded), Tomato: 2 (diced), Cheese: 1 cup (shredded) | 1. Cook ground meat in a pan, and drain excess fat. 2. Stir in taco seasoning and water, and simmer until thickened. 3. Heat tortillas, fill them with meat, lettuce, tomato, and cheese. |
| Roast Chicken | Whole chicken: 1, Potatoes: 4 (quartered), Carrots: 4 (sliced), Onion: 1 (sliced), Garlic: 4 cloves, Olive oil: 2 tbsp, Rosemary: 2 sprigs, Salt and pepper (to taste) | 1. Preheat oven to 375°F (190°C). 2. Rub chicken with olive oil, salt, pepper, and rosemary. 3. Place chicken in a roasting pan, and surround it with vegetables. 4. Roast for 1.5-2 hours, until chicken is cooked through. |
