Elevate Your Cooking: A Beginner's Seven-Day Gourmet Delight Meal Plan for Healthy Weight Gain

Yogurt Parfait

Calories: 573

Ingredients:

• low-fat Greek yogurt 200g
• mixed berries 50g
• granola 30g

Cooking Steps:

1. Step 1: Layer 200g of low-fat Greek yogurt in a serving bowl.
2. Step 2: Add 50g of mixed berries on top of the yogurt.
3. Step 3: Finish with a sprinkle of 30g of granola (100 cal).
4. Step 4: Serve immediately.

Turkey Sandwich

Calories: 628

Ingredients:

• whole grain bread 2 slices
• turkey breast 100g
• cheese 30g
• lettuce 10g
• tomato 10g
• mayonnaise 10g
• carrot sticks 50g

Cooking Steps:

1. Step 1: Spread 2 slices of whole grain bread with a thin layer of mayonnaise (100 cal).
2. Step 2: Place 100g of sliced turkey breast on one slice of bread.
3. Step 3: Add 30g of cheese (150 cal) and some lettuce and tomato slices.
4. Step 4: Top with the second slice of bread and cut in half.
5. Step 5: Serve with a side of 50g carrot sticks.

Lemon Herb Salmon

Calories: 895

Ingredients:

• salmon fillet 150g
• lemon juice 10ml
• mixed herbs 10g
• broccoli 100g
• quinoa 50g

Cooking Steps:

1. Step 1: Preheat oven to 200°C (400°F).
2. Step 2: Place 150g salmon fillets on a baking sheet.
3. Step 3: Season with lemon juice, salt, pepper, and 10g of mixed herbs.
4. Step 4: Bake the salmon for about 15-20 minutes until cooked through.
5. Step 5: Serve with 100g of steamed broccoli and 50g of quinoa.

Banana Pancakes

Calories: 523

Ingredients:

• Banana 1 medium
• Flour 120g
• Baking powder 1 tsp
• Sugar 1 tbsp
• Salt Pinch
• Milk 100ml
• Egg 1 large
• Honey/Maple syrup Optional, for serving

Cooking Steps:

1. Step 1: In a bowl, mash one banana with a fork until smooth.
2. Step 2: Add 120g of flour, 1 teaspoon of baking powder, 1 tablespoon of sugar, and a pinch of salt. Mix well.
3. Step 3: Whisk in 100ml of milk and one egg to create a batter.
4. Step 4: Heat a non-stick pan over medium heat and pour a small amount of batter to form a pancake.
5. Step 5: Cook for two minutes on each side or until golden brown.
6. Step 6: Serve warm with a drizzle of honey or maple syrup if desired.

Quinoa Bowl

Calories: 636

Ingredients:

• Quinoa 100g
• Water 200ml
• Salt Pinch
• Cherry tomatoes 50g
• Cucumber 50g
• Red onion 30g
• Spinach Handful
• Lemon juice 1 tbsp
• Olive oil 1 tbsp
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: In a pot, combine quinoa with 200ml of water and a pinch of salt. Bring to a boil, then simmer until water is absorbed, about 10 minutes.
3. Step 3: Meanwhile, chop 50g of cherry tomatoes, 50g of cucumber, and 30g of red onion.
4. Step 4: Once quinoa is cooked, fluff with a fork and transfer to a bowl.
5. Step 5: Top quinoa with prepared vegetables and a handful of spinach.
6. Step 6: Drizzle with lemon juice and olive oil, season with salt and pepper to taste.

Beef Stir Fry

Calories: 936

Ingredients:

• Beef 200g
• Vegetable oil 1 tbsp
• Mixed bell peppers 100g
• Broccoli florets 70g
• Soy sauce 2 tbsp
• Rice/Noodles Optional, for serving

Cooking Steps:

1. Step 1: Slice 200g of beef into thin strips.
2. Step 2: Heat 1 tablespoon of vegetable oil in a large pan over high heat.
3. Step 3: Add beef strips and stir-fry for 3-4 minutes until browned.
4. Step 4: Add 100g of mixed bell peppers and 70g of broccoli florets to the pan.
5. Step 5: Stir-fry for another 3 minutes, then add 2 tablespoons of soy sauce.
6. Step 6: Serve hot over cooked rice or noodles.

Avocado Toast

Calories: 524

Ingredients:

• Ripe avocado 1 large
• Whole grain bread 2 slices
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Peel and mash a ripe avocado in a bowl.
2. Step 2: Season the mashed avocado with a pinch of salt and pepper.
3. Step 3: Toast two slices of whole grain bread until golden brown.
4. Step 4: Spread the mashed avocado evenly on the toasted bread.
5. Step 5: Optional: Finish with a squeeze of lemon juice or a sprinkle of red pepper flakes for extra flavor.

Chicken Wrap

Calories: 733

Ingredients:

• Chicken breast 150g
• Large tortilla 1
• Mixed greens 50g
• Cucumber 50g
• Cherry tomatoes 50g
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Season chicken breast with salt and pepper.
2. Step 2: Grill or pan-fry the chicken until fully cooked, about 5 minutes per side.
3. Step 3: Warm a large tortilla in a pan for a few seconds.
4. Step 4: Place the cooked chicken breast, a handful of mixed greens, sliced cucumbers, and a few cherry tomatoes onto the tortilla.
5. Step 5: Roll the tortilla into a wrap, tucking in the sides as you go.

Baked Tilapia with Vegetables

Calories: 838

Ingredients:

• Tilapia fillets 200g
• Olive oil 1 tbsp
• Lemon 1 wedge
• Bell pepper 1 medium
• Zucchini 1 medium
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Preheat oven to 400°F (200°C).
2. Step 2: Place tilapia fillets on a baking sheet.
3. Step 3: Drizzle olive oil over the fillets and season with salt, pepper, and a squeeze of lemon.
4. Step 4: Arrange sliced bell peppers and zucchini around the fish on the baking sheet.
5. Step 5: Bake for 10 minutes or until the fish is cooked through and flakes easily with a fork.

Smoothie Bowl

Calories: 550

Ingredients:

• Mixed berries 200g
• Almond milk 100ml
• Banana 1
• Rolled oats 50g
• Chia seeds 10g
• Fresh berries a few
• Nuts a sprinkle

Cooking Steps:

1. Step 1: In a blender, combine 200g of mixed berries, 100ml of almond milk, 1 banana, and 50g of rolled oats.
2. Step 2: Blend until smooth and thick.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with 10g of chia seeds, a few fresh berries, and a sprinkle of nuts.
5. Step 5: Serve immediately.

Caesar Salad with Grilled Shrimp

Calories: 700

Ingredients:

• Shrimp 150g
• Salt to taste
• Pepper to taste
• Lemon 1 squeeze
• Romaine lettuce 150g
• Croutons 50g
• Parmesan cheese 30g
• Caesar dressing 30g

Cooking Steps:

1. Step 1: Preheat a grill or a pan over medium heat.
2. Step 2: Season 150g of shrimp with salt, pepper, and a squeeze of lemon.
3. Step 3: Grill the shrimp for 2-3 minutes on each side until cooked through.
4. Step 4: In a large bowl, combine 150g of romaine lettuce, 50g of croutons, and 30g of Parmesan cheese.
5. Step 5: Add the grilled shrimp to the salad.
6. Step 6: Drizzle with 30g of Caesar dressing and toss gently to combine.
7. Step 7: Serve immediately.

Spaghetti Aglio e Olio

Calories: 800

Ingredients:

• Spaghetti 200g
• Olive oil 40ml
• Garlic cloves 4
• Red pepper flakes 1/2 tsp
• Salt pinch
• Parsley chopped
• Parmesan cheese sprinkle

Cooking Steps:

1. Step 1: Cook 200g of spaghetti according to package instructions.
2. Step 2: In a pan over medium heat, add 40ml of olive oil and 4 cloves of sliced garlic.
3. Step 3: Sauté the garlic until golden brown.
4. Step 4: Add 1/2 tsp of red pepper flakes and a pinch of salt.
5. Step 5: Toss the cooked spaghetti with the garlic oil mixture.
6. Step 6: Finish with chopped parsley and a sprinkle of Parmesan cheese.
7. Step 7: Serve immediately.

Scrambled Eggs with Veggies

Calories: 530

Ingredients:

• Eggs 2 large
• Spinach 50g
• Bell pepper 50g
• Butter 1 teaspoon
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Crack 2 large eggs into a bowl and beat them lightly.
2. Step 2: Add a pinch of salt and pepper to the eggs.
3. Step 3: Chop 50g of spinach and half a bell pepper.
4. Step 4: Heat a non-stick pan over medium heat and add a teaspoon of butter.
5. Step 5: Add the chopped veggies to the pan and sauté for 2 minutes until slightly soft.
6. Step 6: Pour the eggs over the veggies and stir continuously until softly scrambled.
7. Step 7: Serve while hot.

BLT Sandwich

Calories: 670

Ingredients:

• Bacon 3 strips
• Bread 2 slices
• Tomato 50g
• Lettuce 2 leaves
• Mayonnaise 1 tablespoon

Cooking Steps:

1. Step 1: Cook 3 strips of bacon in a pan over medium heat until crispy. Remove and drain excess fat.
2. Step 2: Toast 2 slices of bread until golden brown.
3. Step 3: Spread 1 tablespoon of mayonnaise on each slice of bread.
4. Step 4: Layer one slice of bread with lettuce, tomato slices, and the cooked bacon.
5. Step 5: Top with the other slice of bread.
6. Step 6: Cut the sandwich in half and serve.

Stuffed Bell Peppers

Calories: 895

Ingredients:

• Bell pepper 2 large
• Quinoa 100g cooked
• Ground turkey 100g
• Onion 50g
• Tomato 50g
• Cumin Pinch
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Preheat the oven to 350°F (180°C).
2. Step 2: Slice the tops off 2 bell peppers and remove seeds.
3. Step 3: In a bowl, mix 100g of cooked quinoa, 100g of ground turkey, chopped onion, and 50g of diced tomatoes.
4. Step 4: Season with salt, pepper, and a pinch of cumin.
5. Step 5: Stuff the bell peppers with the mixture.
6. Step 6: Place in a baking dish and bake for 20 minutes.
7. Step 7: Remove from oven and let cool slightly before serving.

Oatmeal with Berries

Calories: 523

Ingredients:

• oats 50g
• mixed berries 50g
• honey 1 teaspoon

Cooking Steps:

1. Step 1: Bring 1 cup of water or milk to a boil in a small pot.
2. Step 2: Add 50g of oats and reduce heat to a simmer.
3. Step 3: Cook the oats for about 5 minutes, stirring occasionally.
4. Step 4: Remove from heat and pour into a bowl.
5. Step 5: Add 50g of mixed berries on top.
6. Step 6: Drizzle a teaspoon of honey over the berries and oatmeal.

Tuna Salad

Calories: 732

Ingredients:

• tuna 1 can
• cucumber 50g
• tomatoes 50g
• onions 25g
• olive oil 10g

Cooking Steps:

1. Step 1: Open and drain a can of tuna.
2. Step 2: Mix tuna with 50g of chopped cucumber, 50g of diced tomatoes, and 25g of chopped onions in a bowl.
3. Step 3: Add 10g of olive oil and a squeeze of lemon juice for dressing.
4. Step 4: Add salt and pepper to taste.
5. Step 5: Serve on a bed of lettuce or with bread as desired.

Roast Chicken with Sweet Potatoes

Calories: 840

Ingredients:

• chicken breast 200g
• sweet potatoes 150g
• olive oil 10g

Cooking Steps:

1. Step 1: Preheat your oven to 200°C.
2. Step 2: Place 200g of chicken breast and 150g of sweet potatoes (cut into cubes) on a baking tray.
3. Step 3: Drizzle with olive oil, and season with salt, pepper, and herbs.
4. Step 4: Roast in the oven for about 25 minutes or until the chicken is cooked through and the potatoes are tender.
5. Step 5: Serve hot with a side of steamed vegetables if desired.