Gourmet Week: Your 7-Day Beginner Meal Plan to Delicious Weight Gain – Quick, Nutritious & No Chocolate!

Avocado Toast with Eggs

Calories: 690

Ingredients:

• Whole-grain bread 2 slices
• Avocado 1 whole
• Eggs 2
• Salt 1/4 tsp
• Black pepper 1/4 tsp
• Lime 1/2
• Red pepper flakes 1/4 tsp

Cooking Steps:

1. Step 1: Toast 2 slices of whole-grain bread until golden brown.
2. Step 2: Mash 1 ripe avocado in a bowl and season with salt, pepper, and a squeeze of lime.
3. Step 3: Spread the mashed avocado evenly over the toasted bread slices.
4. Step 4: In a small pan, fry 2 eggs to your liking (sunny-side up or over-easy).
5. Step 5: Place one egg on top of each avocado toast.
6. Step 6: Garnish with a sprinkle of red pepper flakes and serve immediately.

Quinoa Salad with Grilled Chicken

Calories: 820

Ingredients:

• Quinoa 1 cup
• Chicken breast 200g
• Cucumber 1
• Tomato 1
• Feta cheese 1/4 cup
• Parsley 1 handful
• Olive oil 2 tbsp
• Lemon juice 1 tbsp
• Salt 1/2 tsp
• Black pepper 1/2 tsp
• Paprika 1/4 tsp

Cooking Steps:

1. Step 1: Rinse 1 cup of quinoa in cold water; then cook it according to package instructions and let it cool.
2. Step 2: Season 200g of chicken breast with salt, pepper, and paprika.
3. Step 3: Grill the chicken on medium heat until cooked through, approximately 6-7 minutes on each side.
4. Step 4: In a large bowl, combine the cooked quinoa, 1 chopped cucumber, 1 diced tomato, 1/4 cup of crumbled feta cheese, and a handful of chopped parsley.
5. Step 5: Slice the grilled chicken and add it to the quinoa salad.
6. Step 6: Dress the salad with olive oil and lemon juice, tossing well to combine before serving.

Beef Stir-Fry with Vegetables

Calories: 1160

Ingredients:

• Beef 300g
• Soy sauce 2 tbsp
• Ginger 1 inch, grated
• Garlic 3 cloves, crushed
• Vegetable oil 2-3 tbsp
• Broccoli florets 1 cup
• Bell pepper 1
• Carrot 1

Cooking Steps:

1. Step 1: Slice 300g of beef into thin strips and marinate it in soy sauce, ginger, and garlic for 15 minutes.
2. Step 2: Heat 2 tablespoons of oil in a wok over high heat.
3. Step 3: Add the beef slices and stir-fry until browned, about 5 minutes.
4. Step 4: Remove the beef and set aside.
5. Step 5: In the same wok, add more oil if needed and stir-fry 1 cup of broccoli florets, 1 sliced bell pepper, and 1 sliced carrot until they start to soften, about 3-4 minutes.
6. Step 6: Return the beef to the wok, add a splash of soy sauce if desired, and stir everything together until heated through.
7. Step 7: Serve hot with a garnish of sesame seeds if you like.

Yogurt Parfait with Berries

Calories: 523

Ingredients:

• Greek yogurt 150g
• Mixed berries 50g
• Granola 30g
• Honey 5g

Cooking Steps:

1. Step 1: In a bowl, layer Greek yogurt evenly.
2. Step 2: Add a layer of mixed berries on top of the yogurt.
3. Step 3: Sprinkle granola over the berries.
4. Step 4: Drizzle honey over the top if desired.
5. Step 5: Serve immediately.

Tuna Salad Sandwich

Calories: 733

Ingredients:

• Canned tuna 100g
• Mayonnaise 20g
• Lettuce leaves 20g
• Whole wheat bread slices 2 slices

Cooking Steps:

1. Step 1: Drain the tuna and place it in a bowl.
2. Step 2: Mix the tuna with mayonnaise and a pinch of salt.
3. Step 3: Toast the bread slices lightly.
4. Step 4: Spread the tuna mixture evenly over one piece of bread.
5. Step 5: Top with lettuce and place the other slice on top.
6. Step 6: Cut the sandwich into halves and serve.

Spaghetti with Meat Sauce

Calories: 867

Ingredients:

• Spaghetti 200g
• Minced beef 150g
• Tomato sauce 70g
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Boil spaghetti according to package instructions and drain.
2. Step 2: In a pan, cook minced beef until browned.
3. Step 3: Add tomato sauce to the beef and simmer for a few minutes.
4. Step 4: Season with salt and pepper to taste.
5. Step 5: Toss spaghetti with the sauce and serve.

Scrambled Eggs with Toast

Calories: 523

Ingredients:

• Eggs 2 large
• Bread 2 slices
• Butter 5g
• Salt 1 pinch
• Black pepper 1 pinch

Cooking Steps:

1. Step 1: Crack eggs into a bowl, add salt and pepper, and beat until combined.
2. Step 2: Heat a non-stick skillet over medium heat and melt a bit of butter.
3. Step 3: Pour in the eggs and stir gently with a spatula until just set.
4. Step 4: Toast the bread to your desired level and apply a light spread of butter if preferred.
5. Step 5: Serve scrambled eggs with toast on a plate.

BBQ Chicken Salad

Calories: 732

Ingredients:

• Chicken breast 150g
• Lettuce 100g
• Cucumber 50g
• Tomato 50g
• BBQ sauce 30g
• Red onion 30g

Cooking Steps:

1. Step 1: Grill or pan-sear chicken breast with BBQ sauce until cooked through and juices run clear.
2. Step 2: Chop the lettuce, slice the cucumber and red onion, and dice tomatoes.
3. Step 3: Toss lettuce, cucumber, and tomatoes in a bowl.
4. Step 4: Chop the cooked chicken and add to the salad bowl.
5. Step 5: Drizzle some more BBQ sauce as dressing and toss lightly before serving.

Pork Chops with Green Beans

Calories: 841

Ingredients:

• Pork chops 200g
• Green beans 150g
• Olive oil 10g
• Garlic clove 1
• Salt 1 pinch
• Black pepper 1 pinch
• Garlic powder 1 pinch

Cooking Steps:

1. Step 1: Season pork chops with salt, pepper, and garlic powder.
2. Step 2: Heat oil in a skillet over medium-high heat and cook pork chops until golden brown and cooked through.
3. Step 3: Blanche green beans in boiling water for 3-4 minutes, then drain.
4. Step 4: Add garlic to skillet and sauté for a minute before adding green beans.
5. Step 5: Cook until beans are tender, about 5 minutes, and serve with pork chops.

Overnight Oats with Almonds

Calories: 500

Ingredients:

• Rolled oats 100g
• Milk (or almond milk) 200ml
• Almonds 50g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Mix 100g rolled oats with 200ml of milk (or almond milk) in a bowl.
2. Step 2: Add 50g of almonds and 1 tablespoon of honey for sweetness.
3. Step 3: Stir the mixture well to combine the ingredients.
4. Step 4: Cover and refrigerate overnight.
5. Step 5: In the morning, stir the mixture and serve cold or microwave for 1 minute if desired warm.

Ham and Cheese Sandwich

Calories: 700

Ingredients:

• Whole-grain bread 2 slices
• Sliced ham 100g
• Cheese 50g
• Lettuce 2 leaves
• Tomato slices 4 slices
• Mustard 1 tablespoon

Cooking Steps:

1. Step 1: Take two slices of whole-grain bread.
2. Step 2: Spread a thin layer of mustard on one side of each slice.
3. Step 3: Place 100g of sliced ham and 50g of cheese (like cheddar or Swiss) between the slices.
4. Step 4: Add lettuce and tomato slices for extra freshness.
5. Step 5: Place the sandwich in a preheated skillet or sandwich press and cook for 3-4 minutes until golden and the cheese melts.
6. Step 6: Slice the sandwich in half and serve.

Chicken Alfredo Pasta

Calories: 950

Ingredients:

• Fettuccine pasta 150g
• Chicken breast 200g
• Cream 100ml
• Parmesan cheese 50g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste
• Parsley few sprigs

Cooking Steps:

1. Step 1: Cook 150g of fettuccine pasta in boiling water until al dente. Drain and set aside.
2. Step 2: In a pan, heat 1 tablespoon of olive oil and sauté 200g of diced chicken breast until cooked through.
3. Step 3: Stir in 100ml of cream and 50g of grated Parmesan cheese, and let it simmer for 2-3 minutes.
4. Step 4: Add the cooked pasta to the sauce and mix well to coat.
5. Step 5: Season with salt, pepper, and garnish with chopped parsley before serving.

Blueberry Muffins

Calories: 524

Ingredients:

• All-purpose flour 200g
• Sugar 150g
• Baking powder 2 teaspoons
• Salt Pinch
• Egg 1
• Milk 75ml
• Vegetable oil 60ml
• Blueberries 100g

Cooking Steps:

1. Step 1: Preheat your oven to 375°F (190°C) and line a muffin tray with paper liners.
2. Step 2: In a large bowl, mix 200g of all-purpose flour, 150g of sugar, 2 teaspoons of baking powder, and a pinch of salt.
3. Step 3: In another bowl, whisk together 1 egg, 75ml of milk, and 60ml of vegetable oil until well combined.
4. Step 4: Pour the wet ingredients into the dry ingredients and stir until just combined; do not overmix.
5. Step 5: Gently fold in 100g of fresh or frozen blueberries.
6. Step 6: Spoon the batter into the prepared muffin tray.
7. Step 7: Bake for 20-25 minutes or until golden brown and a toothpick inserted into the center comes out clean.
8. Step 8: Let the muffins cool for a few minutes before serving.

Grilled Chicken Avocado Salad

Calories: 733

Ingredients:

• Chicken breast 150g
• Mixed salad greens 80g
• Cherry tomatoes 50g
• Cucumber 50g
• Avocado 1/2
• Olive oil 1 tablespoon
• Balsamic vinegar 1 tablespoon
• Lemon juice 1 teaspoon

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt, pepper, and a squeeze of lemon juice.
2. Step 2: Heat a grill pan over medium heat and cook the chicken for about 6-7 minutes on each side until cooked through.
3. Step 3: In a bowl, combine 80g of mixed salad greens, 50g cherry tomatoes (halved), and 50g of sliced cucumber.
4. Step 4: In a small bowl, prepare the dressing by mixing 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, salt, and pepper.
5. Step 5: Once the chicken is cooked, slice it thinly and add to the salad along with half an avocado, diced.
6. Step 6: Drizzle the dressing over the salad and gently toss.
7. Step 7: Serve freshly prepared.

Fish Tacos with Cabbage Slaw

Calories: 838

Ingredients:

• White fish fillets (cod or tilapia) 200g
• Paprika 1 teaspoon
• Cumin 1 teaspoon
• Shredded cabbage 100g
• Lime juice Juice of half lime
• Mayonnaise 1 tablespoon
• Corn tortillas 4
• Cilantro Optional for garnish

Cooking Steps:

1. Step 1: In a bowl, mix 1 teaspoon of paprika, 1 teaspoon of cumin, salt, and pepper to season 200g of white fish fillets (such as cod or tilapia).
2. Step 2: Heat a skillet over medium heat and cook the fish for 3-4 minutes on each side or until cooked through.
3. Step 3: In a separate bowl, mix 100g of shredded cabbage, juice of half a lime, 1 tablespoon of mayonnaise, and a pinch of salt to create the slaw.
4. Step 4: Warm up 4 small corn tortillas in a pan or microwave.
5. Step 5: Layer the tortillas with the cooked fish and top with cabbage slaw.
6. Step 6: Optionally, garnish with fresh cilantro and a squeeze of lime juice.
7. Step 7: Serve immediately while warm.

Egg and Sausage Breakfast Burrito

Calories: 523

Ingredients:

• Eggs 100g
• Breakfast Sausage 50g
• Tortilla 50g
• Olive Oil 5g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Beat two eggs in a bowl and season with salt and pepper.
2. Step 2: In a non-stick skillet, cook one breakfast sausage, breaking it into crumbles until browned.
3. Step 3: Add the beaten eggs to the skillet and scramble with the sausage.
4. Step 4: Warm a tortilla in a clean skillet then fill it with the egg and sausage mixture.
5. Step 5: Fold the tortilla into a burrito shape and serve.

Quinoa and Black Bean Bowl

Calories: 627

Ingredients:

• Quinoa 100g
• Black Beans 100g
• Corn Kernels 50g
• Bell Peppers 50g
• Lime Juice to taste
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to the package instructions.
2. Step 2: In a bowl, mix cooked quinoa with one can of drained and rinsed black beans.
3. Step 3: Add 50g of corn kernels and diced bell peppers.
4. Step 4: Dress with lime juice, salt, and pepper before serving.

Roast Chicken with Vegetable Medley

Calories: 960

Ingredients:

• Chicken Breast 200g
• Cherry Tomatoes 50g
• Zucchini 50g
• Olive Oil 10g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 200°C (390°F).
2. Step 2: Season chicken breast with olive oil, salt, and pepper.
3. Step 3: Place chicken on a baking sheet and add halved cherry tomatoes and chopped zucchini around it.
4. Step 4: Roast in the oven for 20 minutes or until the chicken is cooked through.
5. Step 5: Serve chicken with roasted vegetables on the side.