Savory 7-Day Gourmet Meal Plan for Weight Gain: Quick & Easy Recipes for Beginner Chefs!

Greek Yogurt with Honey and Berries

Calories: 723

Ingredients:

• Greek yogurt 200g
• Honey 20g
• Mixed berries 30g

Cooking Steps:

1. Step 1: Spoon 200g of Greek yogurt into a bowl.
2. Step 2: Drizzle 20g of honey over the yogurt.
3. Step 3: Top with 30g of mixed berries (e.g., blueberries, strawberries, raspberries).
4. Step 4: Stir gently to combine or enjoy as is.

Quinoa Salad with Veggies

Calories: 867

Ingredients:

• Quinoa 100g
• Cucumber 50g
• Cherry tomatoes 50g
• Bell pepper 50g
• Red onion 50g
• Feta cheese 50g
• Olive oil 10g

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: Cook quinoa in a pot with 300ml of water. Bring to boil, then reduce heat and simmer for 15 minutes.
3. Step 3: While quinoa is cooking, chop 50g of cucumber, 50g of cherry tomatoes, 50g of bell pepper, and 50g of red onion.
4. Step 4: Combine cooked quinoa, chopped veggies, 50g of feta cheese, and 10g of olive oil in a bowl.
5. Step 5: Season with salt and pepper to taste. Mix well.

Spaghetti and Meatballs

Calories: 1282

Ingredients:

• Spaghetti 150g
• Ground beef 200g
• Breadcrumbs 30g
• Parsley 10g
• Egg 1
• Olive oil 10g
• Marinara sauce 200g
• Parmesan cheese 10g
• Bread crumbs 30g

Cooking Steps:

1. Step 1: Boil a large pot of salted water. Cook 150g of spaghetti according to package instructions.
2. Step 2: In a bowl, mix 200g of ground beef with 30g of breadcrumbs, 10g of parsley, 1 egg, salt, and pepper.
3. Step 3: Form the mixture into small balls.
4. Step 4: Heat 10g of olive oil in a pan over medium heat. Cook meatballs until browned on all sides, about 10 minutes.
5. Step 5: Add 200g of marinara sauce to the meatballs. Simmer for 5-10 minutes.
6. Step 6: Serve meatballs and sauce over cooked spaghetti. Sprinkle with 10g of grated parmesan cheese.

Oatmeal with Bananas and Nuts

Calories: 810

Ingredients:

• Rolled oats 1 cup
• Banana 1 medium
• Chopped nuts 2 tablespoons

Cooking Steps:

1. Step 1: Bring 2 cups of water to a boil in a small pot.
2. Step 2: Add 1 cup of rolled oats and reduce heat to a simmer.
3. Step 3: Cook for 5-7 minutes, stirring occasionally, until the oats are soft.
4. Step 4: Slice 1 medium banana and add it to the pot.
5. Step 5: Add 2 tablespoons of chopped nuts (like almonds or walnuts).
6. Step 6: Mix everything well and serve warm.

Chicken Caesar Salad

Calories: 1012

Ingredients:

• Chicken breast 150g
• Romaine lettuce 3 cups
• Caesar dressing 2 tablespoons
• Parmesan cheese 1/4 cup
• Croutons 1/2 cup

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until fully cooked, about 5-7 minutes per side.
2. Step 2: Chop the chicken into bite-sized pieces.
3. Step 3: In a large salad bowl, combine 3 cups of romaine lettuce, 2 tablespoons of Caesar dressing, and the cooked chicken.
4. Step 4: Add 1/4 cup of grated Parmesan cheese and 1/2 cup of croutons.
5. Step 5: Toss everything together until evenly mixed.
6. Step 6: Serve immediately.

Beef Stir-fry with Rice

Calories: 1070

Ingredients:

• Jasmine rice 1 cup
• Vegetable oil 2 tablespoons
• Beef 250g
• Mixed vegetables 1 cup
• Soy sauce 2 tablespoons

Cooking Steps:

1. Step 1: Cook 1 cup of jasmine rice according to the package instructions.
2. Step 2: In a large skillet, heat 2 tablespoons of vegetable oil over medium-high heat.
3. Step 3: Add 250g of thinly sliced beef and stir-fry until browned, about 5 minutes.
4. Step 4: Add 1 cup of mixed vegetables (like bell peppers, broccoli, and carrots) and cook for another 5-7 minutes.
5. Step 5: Stir in 2 tablespoons of soy sauce and cook for another 2 minutes.
6. Step 6: Serve the beef stir-fry over the cooked rice.

Smoothie with Spinach, Banana, and Protein Powder

Calories: 723

Ingredients:

• Fresh Spinach 2 cups
• Banana 2 medium
• Protein Powder 2 scoops
• Almond Milk 2 cups

Cooking Steps:

1. Step 1: Add 2 cups of fresh spinach to the blender.
2. Step 2: Peel and add 2 medium bananas.
3. Step 3: Add 2 scoops of protein powder.
4. Step 4: Pour in 2 cups of almond milk.
5. Step 5: Blend until smooth and creamy.
6. Step 6: Pour the smoothie into a glass and serve immediately.

Tuna Salad Sandwich

Calories: 867

Ingredients:

• Canned Tuna 1 can
• Mayonnaise 1/4 cup
• Celery 1 stalk
• Lemon Juice 1 tablespoon
• Whole-Grain Bread 2 slices
• Lettuce 1 leaf
• Tomato 1 slice

Cooking Steps:

1. Step 1: Drain one can of tuna and place it in a bowl.
2. Step 2: Add 1/4 cup of mayonnaise, 1 chopped celery stalk, and 1 tablespoon of lemon juice. Mix well.
3. Step 3: Toast 2 slices of whole-grain bread.
4. Step 4: Spread the tuna salad onto one slice of bread.
5. Step 5: Top with lettuce and slice of tomato, and then place the other bread slice on top.
6. Step 6: Cut the sandwich in half and serve.

Baked Salmon with Asparagus

Calories: 1302

Ingredients:

• Salmon Fillet 6 ounces
• Olive Oil 2 tablespoons
• Lemon 1/2
• Salt to taste
• Black Pepper to taste
• Garlic Powder a pinch
• Asparagus 1 pound

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Place a 6-ounce salmon fillet on a baking sheet lined with parchment paper.
3. Step 3: Drizzle 1 tablespoon of olive oil and juice of half a lemon over the salmon.
4. Step 4: Season the salmon with salt, pepper, and a pinch of garlic powder.
5. Step 5: Lay 1 pound of trimmed asparagus next to the salmon and drizzle with 1 tablespoon of olive oil.
6. Step 6: Bake in the oven for 20 minutes or until the salmon is cooked through and flakes easily with a fork.
7. Step 7: Serve the salmon and asparagus together on a plate.

Avocado Toast

Calories: 722

Ingredients:

• Whole-grain bread 2 slices
• Avocado 1 medium (200g)
• Lemon juice 1 tsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread until golden brown.
2. Step 2: While the bread is toasting, cut one avocado in half, remove the pit, and scoop out the flesh into a bowl.
3. Step 3: Mash the avocado with a fork until you reach your desired consistency.
4. Step 4: Season the mashed avocado with salt, pepper, and a squeeze of lemon juice to taste.
5. Step 5: Spread the seasoned mashed avocado evenly over the toasted bread slices.
6. Step 6: Optional: Add a drizzle of olive oil, chili flakes, or a handful of cherry tomatoes as toppings.

Chicken Wrap

Calories: 869

Ingredients:

• Whole-wheat tortilla 1 large
• Cooked chicken breast 150g
• Greek yogurt 30g
• Mustard 1 tsp
• Mixed greens 1 handful
• Shredded carrot 1/4 cup
• Cucumber a few slices
• Olive oil 1 tbsp

Cooking Steps:

1. Step 1: Warm a whole-wheat tortilla wrap in a skillet over medium heat for about 1 minute on each side.
2. Step 2: While the tortilla is warming up, chop 150g of cooked chicken breast into bite-sized pieces.
3. Step 3: Mix the chicken pieces with 30g of Greek yogurt and 1 tsp of mustard.
4. Step 4: Lay the tortilla flat on a plate and spread the chicken mixture evenly on the center of the tortilla.
5. Step 5: Top with a handful of mixed greens, 1/4 cup of shredded carrot, and a few slices of cucumber.
6. Step 6: Drizzle with a little olive oil, roll the wrap tightly, and slice it in half to serve.

Pork Chops with Mashed Potatoes

Calories: 1302

Ingredients:

• Pork chops 400g (2 pieces)
• Salt to taste
• Pepper to taste
• Garlic powder a pinch
• Olive oil 1 tbsp
• Potatoes 300g
• Butter 2 tbsp
• Milk 1/4 cup
• Fresh parsley for garnish

Cooking Steps:

1. Step 1: Preheat your oven to 400°F (200°C).
2. Step 2: Season two pork chops (200g each) with salt, pepper, and a pinch of garlic powder.
3. Step 3: Heat 1 tbsp of olive oil in a skillet over medium-high heat.
4. Step 4: Sear the pork chops for 3-4 minutes on each side until they are golden brown.
5. Step 5: Transfer the pork chops to a baking sheet and place them in the preheated oven for 10-12 minutes or until fully cooked.
6. Step 6: Meanwhile, peel and chop 300g of potatoes into small pieces.
7. Step 7: Boil the potatoes in a pot of salted water for about 10-15 minutes until tender.
8. Step 8: Drain the potatoes and mash them with 2 tbsp of butter and 1/4 cup of milk until smooth. Season with salt and pepper to taste.
9. Step 9: Serve the pork chops alongside the mashed potatoes and garnish with some fresh parsley if desired.

Peanut Butter Banana Smoothie

Calories: 725

Ingredients:

• Banana 1 large (120g)
• Peanut Butter 2 tablespoons (32g)
• Milk 1 cup (240g)
• Honey 1 tablespoon (21g)
• Ice Handful

Cooking Steps:

1. Step 1: Peel the banana and break it into smaller pieces.
2. Step 2: Add the banana pieces to a blender.
3. Step 3: Add 2 tablespoons of peanut butter to the blender.
4. Step 4: Pour in 1 cup of milk (or a dairy-free alternative if preferred).
5. Step 5: Add 1 tablespoon of honey for sweetness.
6. Step 6: Add a handful of ice cubes to the blender.
7. Step 7: Blend until smooth and creamy.
8. Step 8: Pour into a glass and enjoy!

Turkey Club Sandwich

Calories: 900

Ingredients:

• Whole-Grain Bread 3 slices (75g)
• Mayonnaise 2 tablespoons (30g)
• Lettuce 3 leaves (15g)
• Cooked Turkey Breast 60g
• Tomato 2 slices (30g)
• Bacon 2 slices (34g)

Cooking Steps:

1. Step 1: Toast 3 slices of whole-grain bread until golden brown.
2. Step 2: Spread mayonnaise on one side of each slice of bread.
3. Step 3: Place a few lettuce leaves on the bottom slice.
4. Step 4: Add 2 slices of cooked turkey breast on top of the lettuce.
5. Step 5: Add 2 slices of tomato over the turkey.
6. Step 6: Layer 2 slices of bacon over the tomato.
7. Step 7: Top with another slice of bread, mayonnaise side down.
8. Step 8: Repeat layering ingredients (lettuce, turkey, tomato, bacon) and top with the last slice of bread.
9. Step 9: Cut the sandwich into quarters and serve.

Shrimp Tacos with Slaw

Calories: 1200

Ingredients:

• Shrimp 200g
• Olive Oil 1 tablespoon (14g)
• Chili Powder 1 teaspoon (3g)
• Cumin 1/2 teaspoon (1g)
• Shredded Cabbage 200g
• Carrot 1 large (72g)
• Lime Juice 2 tablespoons (30g)
• Small Tortillas 8 (240g)
• Sour Cream 4 tablespoons (60g)

Cooking Steps:

1. Step 1: Peel and devein 200g of shrimp, then pat them dry.
2. Step 2: In a bowl, mix the shrimp with 1 tablespoon of olive oil, 1 teaspoon chili powder, and 1/2 teaspoon cumin.
3. Step 3: Heat a skillet over medium heat and cook the shrimp for 2-3 minutes on each side until pink and opaque.
4. Step 4: In another bowl, prepare the slaw by mixing 200g of shredded cabbage, 1 grated carrot, and 2 tablespoons of lime juice.
5. Step 5: Heat 8 small tortillas in a dry skillet or microwave until warm.
6. Step 6: Assemble the tacos by placing a few shrimp on each tortilla, topping with slaw, and adding a dollop of sour cream.
7. Step 7: Optional: Garnish with chopped cilantro and a squeeze of lime.

Pancakes with Maple Syrup

Calories: 723

Ingredients:

• flour 150g
• sugar 10g
• baking powder 10g
• salt pinch
• milk 100ml
• egg 1
• butter 10g
• maple syrup 20ml

Cooking Steps:

1. Step 1: In a bowl, mix 150g of flour, 10g of sugar, 10g of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk 100ml of milk with 1 egg and 10g of melted butter.
3. Step 3: Combine the wet and dry ingredients and mix until smooth.
4. Step 4: Heat a non-stick pan over medium heat and pour 60ml of the batter to form pancakes.
5. Step 5: Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
6. Step 6: Serve with 20ml of maple syrup.

Veggie Burger

Calories: 867

Ingredients:

• chickpeas 200g
• onions 50g
• garlic 1 clove
• breadcrumbs 10g
• salt to taste
• pepper to taste
• whole wheat bun 1
• lettuce 10g
• tomato 20g
• cheese slice 20g

Cooking Steps:

1. Step 1: In a bowl, mash 200g of cooked chickpeas with a fork until they reach a rough paste consistency.
2. Step 2: Mix in 50g of finely chopped onions, 1 clove of minced garlic, and 10g of breadcrumbs. Make sure the breadcrumbs are gluten-free if necessary.
3. Step 3: Add salt and pepper to taste, then shape the mixture into patties of equal size.
4. Step 4: Heat a non-stick pan over medium heat. Cook the patties for 3-4 minutes on each side or until they are golden brown.
5. Step 5: Toast 1 whole wheat bun. Assemble the burger by placing a chickpea patty on the bottom bun, followed by a leaf of lettuce, a slice of tomato, and a slice of cheese (use dairy-free cheese if needed). Cover with the top bun and serve.

Roast Beef with Roasted Potatoes

Calories: 1302

Ingredients:

• beef 200g
• salt to taste
• pepper to taste
• olive oil 10g
• potatoes 200g
• rosemary to taste

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Season 200g of beef with salt, pepper, and 10g of olive oil.
3. Step 3: Roast in the oven for about 20 minutes, or until desired doneness.
4. Step 4: Cut 200g of potatoes into wedges, drizzle with olive oil, and season with salt, pepper, and rosemary.
5. Step 5: Roast the potatoes in the oven for about 20 minutes until golden brown.
6. Step 6: Serve the beef with roasted potatoes.