Gourmet Week: A Beginner's 7-Day Meal Plan for Healthy Weight Gain – Delicious Recipes Under 30 Minutes!

Scrambled Eggs with Spinach

Calories: 778

Ingredients:

• Eggs 4
• Spinach 100g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack 4 eggs into a bowl, season with salt and pepper, and whisk until well mixed.
2. Step 2: Heat 1 tablespoon of olive oil in a non-stick pan over medium heat.
3. Step 3: Add 100g of fresh spinach to the pan and cook until wilted, about 2-3 minutes.
4. Step 4: Pour in the eggs and cook, stirring constantly, until the eggs are scrambled to your desired consistency, about 3-5 minutes. Remove from heat.

Tuna Salad

Calories: 867

Ingredients:

• Tuna 1 can (150g)
• Lettuce 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Drain and flake 1 can (approximately 150g) of tuna in a mixing bowl.
2. Step 2: Chop 100g of lettuce, 50g of cherry tomatoes, and 50g of cucumber.
3. Step 3: Add the vegetables to the tuna, along with 1 tablespoon of olive oil and 1 tablespoon of lemon juice.
4. Step 4: Season with salt and pepper to taste, and mix well until combined.

Beef Stir Fry with Bell Peppers

Calories: 1248

Ingredients:

• Beef 200g
• Bell pepper 1
• Onion 1
• Olive oil 1 tablespoon
• Soy sauce 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Slice 200g of beef into thin strips.
2. Step 2: Heat 1 tablespoon of olive oil in a wok or large pan over high heat.
3. Step 3: Add the beef strips and cook until browned, about 3-4 minutes.
4. Step 4: Slice 1 bell pepper and 1 onion into thin strips and add to the pan.
5. Step 5: Stir-fry for another 5-7 minutes, until the vegetables are tender.
6. Step 6: Season with 1 tablespoon of soy sauce and a pinch of salt and pepper.

Banana Smoothie

Calories: 723

Ingredients:

• Banana 2 pieces
• Milk 1 cup
• Plain yogurt 1 cup
• Honey 1 tablespoon
• Ice cubes 1 handful

Cooking Steps:

1. Step 1: Peel and slice 2 bananas.
2. Step 2: In a blender, combine sliced bananas, 1 cup of milk, 1 cup of plain yogurt, 1 tablespoon of honey, and a handful of ice cubes.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and serve immediately.

Grilled Chicken Salad

Calories: 867

Ingredients:

• Chicken breast 1 piece
• Lettuce 2 cups
• Cucumber 1 piece
• Tomato 1 piece
• Onion 1/2 piece
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Season a boneless, skinless chicken breast with salt, pepper, and your preferred seasoning.
2. Step 2: Grill the chicken breast over medium heat for about 5-7 minutes on each side, or until fully cooked.
3. Step 3: While the chicken is grilling, chop lettuce, cucumber, tomato, and onion.
4. Step 4: Mix the chopped vegetables in a large bowl.
5. Step 5: Once grilled, slice the chicken and place it on top of the salad.
6. Step 6: Drizzle with olive oil and lemon juice. Toss to combine and serve.

Spaghetti Carbonara

Calories: 1302

Ingredients:

• Spaghetti 200g
• Pancetta 100g
• Eggs 2 large
• Parmesan cheese 1 cup

Cooking Steps:

1. Step 1: Cook 200g of spaghetti according to the package instructions.
2. Step 2: While the spaghetti is cooking, fry 100g of pancetta in a large pan until crispy.
3. Step 3: In a bowl, whisk together 2 large eggs and 1 cup of grated Parmesan cheese.
4. Step 4: Once the spaghetti is cooked, reserve 1/2 cup of the pasta cooking water and then drain the spaghetti.
5. Step 5: Quickly toss the hot spaghetti with the pancetta and fat in the pan.
6. Step 6: Remove from heat, add the egg and cheese mixture, and a bit of pasta cooking water to achieve a creamy sauce.
7. Step 7: Mix thoroughly and serve immediately.

Oatmeal with Blueberries

Calories: 723

Ingredients:

• Rolled oats 100g
• Honey 1 tablespoon
• Fresh blueberries 50g
• Sliced almonds 25g

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of water to a boil.
2. Step 2: Add 100g of rolled oats to the boiling water.
3. Step 3: Reduce to a simmer and cook for about 5 minutes, stirring occasionally until thickened.
4. Step 4: Remove from heat and stir in 1 tablespoon of honey.
5. Step 5: Top the oatmeal with 50g fresh blueberries and a handful of sliced almonds.

Chicken Caesar Wrap

Calories: 867

Ingredients:

• Cooked chicken breast 100g
• Caesar dressing 50g
• Grated Parmesan cheese 50g
• Tortilla 1 large
• Romaine lettuce 1 handful

Cooking Steps:

1. Step 1: In a large bowl, combine 100g cooked and diced chicken breast, 50g Caesar dressing, and 50g grated Parmesan cheese.
2. Step 2: Lay a large tortilla on a flat surface and add a handful of romaine lettuce.
3. Step 3: Top with the chicken mixture and wrap the tortilla tightly, folding in the sides.
4. Step 4: Slice the wrap in half and serve.

Baked Salmon with Asparagus

Calories: 1298

Ingredients:

• Salmon fillet 200g
• Asparagus 200g
• Olive oil 1 tablespoon
• Salt and pepper To taste
• Lemon wedge 1

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Place 200g salmon fillet on a baking sheet lined with parchment paper and season with salt and pepper.
3. Step 3: In a separate bowl, toss 200g asparagus with 1 tablespoon olive oil and place next to the salmon.
4. Step 4: Bake for 20 minutes or until the salmon is fully cooked and the asparagus is tender.
5. Step 5: Serve the baked salmon and asparagus with a lemon wedge on the side.

Avocado Toast with Poached Egg

Calories: 723

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Eggs 2
• Salt To taste
• Black pepper To taste
• Chives (optional) 1 tsp

Cooking Steps:

1. Step 1: Toast the whole grain bread until golden brown.
2. Step 2: Cut the avocado in half, remove the pit and scoop out the flesh into a bowl. Mash it with a fork and add a pinch of salt.
3. Step 3: Spread the mashed avocado evenly over the toasted bread slices.
4. Step 4: In a pot of simmering water, add a splash of vinegar. Crack each egg into a small bowl and carefully slide each into the water. Poach for about 3-4 minutes until the whites are set and the yolk remains runny.
5. Step 5: Remove the poached egg with a slotted spoon and place it on top of the avocado toast. Season with salt, pepper, and garnish with chopped chives if desired.

Chicken Quesadilla

Calories: 1012

Ingredients:

• Tortillas 2 large
• Cooked shredded chicken 200g
• Shredded cheese 100g
• Bell pepper, diced 1/4 cup
• Onion, diced 1/4 cup
• Salsa 2 tbsp
• Guacamole 2 tbsp

Cooking Steps:

1. Step 1: Heat a skillet over medium heat and place one tortilla in the skillet.
2. Step 2: Spread shredded chicken evenly over the tortilla.
3. Step 3: Sprinkle shredded cheese, diced bell peppers, and onions evenly over the chicken.
4. Step 4: Top with another tortilla and cook for about 3-4 minutes until the bottom tortilla is golden brown and the cheese begins to melt.
5. Step 5: Carefully flip the quesadilla and cook the other side for about 3-4 minutes until golden brown and crispy.
6. Step 6: Remove from skillet, cut into wedges, and serve with salsa and guacamole.

Pork Chops with Mashed Potatoes

Calories: 1159

Ingredients:

• Pork chops 2 (200g each)
• Salt To taste
• Black pepper To taste
• Garlic powder 1 tsp
• Olive oil 1 tbsp
• Potatoes 2 large
• Butter 2 tbsp
• Milk 1/4 cup
• Parsley (optional) 1 tbsp

Cooking Steps:

1. Step 1: Season the pork chops with salt, pepper, and garlic powder.
2. Step 2: Heat a skillet over medium-high heat and add olive oil. Cook the pork chops for 4-5 minutes on each side until they reach an internal temperature of 145°F (63°C).
3. Step 3: Remove the pork chops from the skillet and cover with aluminum foil to rest.
4. Step 4: In a large pot, boil water and add peeled and chopped potatoes. Cook until tender, about 15 minutes.
5. Step 5: Drain the potatoes and return them to the pot. Mash with butter, milk, salt, and pepper until smooth and creamy.
6. Step 6: Serve the pork chops alongside the mashed potatoes and garnish with freshly chopped parsley if desired.

Smoothie Bowl with Mixed Fruits

Calories: 722

Ingredients:

• Mixed fruits 200g
• Low-fat milk 200ml
• Granola 50g
• Chia seeds 20g
• Sliced almonds 30g
• Honey 10g

Cooking Steps:

1. Step 1: Blend 200g of mixed fruits (e.g., banana, berries, mango) with 200ml of low-fat milk until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with 50g of granola, 20g of chia seeds, and 30g of sliced almonds.
4. Step 4: Add a drizzle of honey if desired.

Ham and Cheese Sandwich

Calories: 866

Ingredients:

• Whole grain bread 2 slices
• Ham 150g
• Cheese 2 slices
• Mustard 1 tablespoon

Cooking Steps:

1. Step 1: Spread 1 tablespoon of mustard on two slices of whole grain bread.
2. Step 2: Layer 150g of sliced ham and 2 slices of cheese on one slice of bread.
3. Step 3: Top with the other slice of bread.
4. Step 4: Grill the sandwich in a preheated pan for about 5 minutes, or until the cheese melts and the bread is golden brown.

Shrimp Tacos

Calories: 1204

Ingredients:

• Shrimp 200g
• Olive oil 1 tablespoon
• Small tortillas 4
• Shredded cabbage 50g
• Diced tomatoes 30g
• Avocado slices 20g
• Lime juice 1 lime
• Cilantro 5g

Cooking Steps:

1. Step 1: Cook 200g of shrimp in a pan with 1 tablespoon of olive oil for about 5 minutes, or until pink.
2. Step 2: Warm 4 small tortillas in the microwave or on a stove.
3. Step 3: Fill each tortilla with cooked shrimp, 50g of shredded cabbage, 30g of diced tomatoes, and 20g of avocado slices.
4. Step 4: Top with a squeeze of lime juice and a sprinkle of cilantro.

Peanut Butter Banana Toast

Calories: 780

Ingredients:

• Whole-grain bread 2 slices
• Peanut butter 2 tablespoons
• Banana 1 medium
• Honey 1 teaspoon (optional)

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread.
2. Step 2: Spread two tablespoons of peanut butter evenly across both slices.
3. Step 3: Slice one medium banana and distribute the slices over the peanut butter.
4. Step 4: Drizzle a small amount of honey (optional) over the bananas for extra sweetness.

Grilled Chicken Wrap

Calories: 1020

Ingredients:

• Chicken breast 1 (about 150g)
• Whole-wheat tortilla 1
• Mixed greens 1/2 cup
• Shredded carrots 1/4 cup
• Ranch dressing 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Season one chicken breast with salt and pepper.
2. Step 2: Grill the chicken breast over medium-high heat for about 5-7 minutes on each side, until it is cooked through.
3. Step 3: Warm a whole-wheat tortilla in a pan for about 1 minute on each side.
4. Step 4: Slice the grilled chicken into strips and place them in the center of the tortilla.
5. Step 5: Top with 1/2 cup of mixed greens, 1/4 cup of shredded carrots, and 1 tablespoon of ranch dressing.
6. Step 6: Roll up the tortilla tightly to form the wrap.

Beef Tacos

Calories: 1190

Ingredients:

• Ground beef 200g
• Taco seasoning 1 packet
• Water 1/2 cup
• Corn tortillas 4
• Shredded lettuce 1 cup
• Diced tomatoes 4 tablespoons
• Shredded cheese 4 tablespoons

Cooking Steps:

1. Step 1: Brown 200g of ground beef in a skillet over medium heat, breaking up the meat as it cooks.
2. Step 2: After the beef is browned, drain the excess fat.
3. Step 3: Add one packet of taco seasoning and 1/2 cup of water to the beef. Stir and let it simmer for 5 minutes.
4. Step 4: Warm four small corn tortillas in a pan over medium heat for about 1 minute on each side.
5. Step 5: Evenly divide the beef mixture among the tortillas.
6. Step 6: Top each taco with 1/4 cup of shredded lettuce, 1 tablespoon of diced tomatoes, and 1 tablespoon of shredded cheese.