30-Minute Meal Plan for Beginners: Unlock Delicious Weight Gain with Balanced Gourmet Week!

Avocado Toast with Scrambled Eggs

Calories: 680

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium-sized
• Eggs 2 large
• Lemon juice 1 tsp
• Salt Pinch
• Butter 1 tsp

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown and set aside.
2. Step 2: Halve the avocado, remove the pit, and scoop the flesh into a bowl.
3. Step 3: Mash the avocado with a fork, add a pinch of salt and lemon juice, and set aside.
4. Step 4: Heat a non-stick pan over medium heat, add butter, and pour whisked eggs.
5. Step 5: Scramble the eggs gently, ensuring they're soft and set.
6. Step 6: Spread the mashed avocado on the toasted bread, top with scrambled eggs.
7. Step 7: Serve immediately.

Grilled Chicken Caesar Salad

Calories: 880

Ingredients:

• Chicken breast 150g
• Romaine lettuce 150g
• Caesar dressing 2 tbsp
• Parmesan cheese 30g
• Croutons 30g
• Olive oil 1 tbsp
• Salt Pinch
• Black pepper Pinch

Cooking Steps:

1. Step 1: Season the chicken breast with salt, pepper, and a bit of olive oil.
2. Step 2: Grill the chicken until fully cooked and slice into strips.
3. Step 3: In a large bowl, combine romaine lettuce, croutons, and Parmesan cheese.
4. Step 4: Add the grilled chicken strips to the salad mix.
5. Step 5: Drizzle Caesar dressing over the salad and toss gently.
6. Step 6: Serve immediately.

Spaghetti with Marinara Sauce

Calories: 910

Ingredients:

• Spaghetti 200g
• Crushed tomatoes 200g
• Onion 1 medium
• Garlic 2 cloves
• Olive oil 2 tbsp
• Salt Pinch
• Black pepper Pinch
• Basil 1 tsp

Cooking Steps:

1. Step 1: Cook the spaghetti according to the package instructions.
2. Step 2: Meanwhile, heat olive oil in a pan over medium heat.
3. Step 3: Add garlic and onions, sauté until translucent.
4. Step 4: Add crushed tomatoes, simmer until sauce thickens.
5. Step 5: Season with salt, pepper, and basil.
6. Step 6: Drain the spaghetti and add it to the sauce.
7. Step 7: Toss spaghetti with sauce until well coated, serve hot.

Greek Yogurt with Honey and Berries

Calories: 617

Ingredients:

• Greek yogurt 200g
• Mixed berries 50g
• Honey 1 tbsp

Cooking Steps:

1. Step 1: Measure 200g of Greek yogurt into a bowl.
2. Step 2: Add 50g of mixed berries to the yogurt.
3. Step 3: Drizzle 1 tablespoon of honey over the berries.
4. Step 4: Mix gently to combine and serve.

Turkey and Cheese Sandwich

Calories: 740

Ingredients:

• Whole grain bread 2 slices
• Turkey breast 100g
• Cheddar cheese 1 slice
• Lettuce leaves 2-3 pieces
• Tomato 2 slices

Cooking Steps:

1. Step 1: Toast 2 slices of whole grain bread.
2. Step 2: Layer 100g of sliced turkey breast on one slice of bread.
3. Step 3: Add 1 slice of cheddar cheese on top of the turkey.
4. Step 4: Place a few lettuce leaves and tomato slices over the cheese.
5. Step 5: Top with the second slice of bread.

Beef Stir-Fry with Vegetables

Calories: 1110

Ingredients:

• Beef 200g
• Bell peppers 100g
• Broccoli 100g
• Soy sauce 2 tbsp
• Cooking oil 1 tbsp

Cooking Steps:

1. Step 1: Slice 200g of beef into thin strips.
2. Step 2: Heat 1 tablespoon of oil in a pan over medium heat.
3. Step 3: Add the beef strips and stir-fry for 3-4 minutes until browned.
4. Step 4: Slice bell peppers and broccoli, and add to the pan.
5. Step 5: Stir-fry vegetables with beef for another 3-4 minutes. Season with soy sauce.
6. Step 6: Serve hot with a side of steamed rice.

Banana Pancakes

Calories: 600

Ingredients:

• Banana 2 medium
• All-purpose flour 100g
• Milk 150ml
• Egg 1
• Salt pinch
• Honey 20ml

Cooking Steps:

1. Step 1: Mash the bananas in a bowl.
2. Step 2: Add flour, milk, egg, and a pinch of salt. Mix well.
3. Step 3: Heat a non-stick pan and pour a ladle of the batter.
4. Step 4: Cook on medium heat until bubbles form on the surface.
5. Step 5: Flip the pancake and cook for another minute.
6. Step 6: Repeat with remaining batter. Serve with a drizzle of honey.

Chicken Quesadilla

Calories: 900

Ingredients:

• Chicken breast 150g
• Whole wheat tortilla 1 large
• Cheddar cheese 50g
• Bell pepper 1 small
• Salt to taste
• Black pepper to taste
• Salsa 50g

Cooking Steps:

1. Step 1: Preheat a skillet over medium heat.
2. Step 2: Place chicken breast in skillet, cook thoroughly, seasoning with salt and pepper.
3. Step 3: Remove and slice chicken, warm tortilla in the same skillet.
4. Step 4: Place chicken, cheese, and sliced bell peppers on half of the tortilla.
5. Step 5: Fold the tortilla and cook until cheese melts.
6. Step 6: Cut into wedges and serve with salsa.

Grilled Salmon with Quinoa

Calories: 1000

Ingredients:

• Salmon filet 200g
• Quinoa 100g
• Broccoli 100g
• Lemon 1
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Rinse quinoa under cold water.
2. Step 2: Boil 2 cups of water, add quinoa, simmer until water is absorbed.
3. Step 3: Season salmon with lemon, salt, and pepper.
4. Step 4: Grill salmon on medium heat for 4 minutes on each side.
5. Step 5: Steam broccoli florets until tender.
6. Step 6: Serve grilled salmon on a bed of quinoa with steamed broccoli on the side.

Breakfast Burrito

Calories: 620

Ingredients:

• Eggs 2 eggs
• Breakfast sausage 50g
• Cheddar cheese 50g
• Tortilla 1 large
• Tomatoes 30g
• Onions 20g

Cooking Steps:

1. Step 1: Heat a teaspoon of olive oil in a pan.
2. Step 2: Whisk two eggs in a bowl and pour them into the pan. Stir continuously until they are softly scrambled.
3. Step 3: Warm a tortilla in a second pan for about 30 seconds on each side.
4. Step 4: Layer 50g of cooked and crumbled breakfast sausage, 50g of shredded cheddar cheese, and scrambled eggs onto the center of the tortilla.
5. Step 5: Sprinkle 30g of diced tomatoes and 20g of diced onions over the eggs.
6. Step 6: Fold the sides of the tortilla over the filling, then roll up from bottom to top. Serve warm.

BLT Sandwich

Calories: 740

Ingredients:

• Gluten-free bread 2 slices
• Bacon 5 strips
• Lettuce 40g
• Tomatoes 50g
• Mayonnaise 20g

Cooking Steps:

1. Step 1: Toast two slices of gluten-free bread until golden.
2. Step 2: Cook five strips of bacon until crispy.
3. Step 3: Spread 20g of mayonnaise evenly on one side of each slice of toasted bread.
4. Step 4: Layer lettuce leaves, sliced tomatoes, and cooked bacon between the bread slices.
5. Step 5: Cut the sandwich in half and serve.

Chicken Alfredo Pasta

Calories: 1100

Ingredients:

• Gluten-free pasta 200g
• Chicken breast 150g
• Alfredo sauce 100ml
• Parsley (optional) 5g

Cooking Steps:

1. Step 1: Boil 200g of gluten-free pasta according to package directions; drain.
2. Step 2: In a large pan, heat a tablespoon of olive oil and sauté 150g of sliced chicken breast until cooked through.
3. Step 3: Add 100ml of Alfredo sauce to the chicken and stir until heated.
4. Step 4: Mix the cooked pasta into the sauce and chicken; stir well.
5. Step 5: Serve the pasta hot, optionally garnished with parsley.

Oatmeal with Almonds and Blueberries

Calories: 624

Ingredients:

• Rolled oats 100g
• Almonds 50g
• Blueberries 50g
• Honey (optional) 1 tsp

Cooking Steps:

1. Step 1: In a small saucepan, bring 1 cup of water to boil.
2. Step 2: Add 100g of rolled oats to boiling water, reduce heat to simmer.
3. Step 3: Cook for 5 minutes, stirring occasionally until thickened.
4. Step 4: Add 50g almonds and 50g fresh blueberries to the oatmeal.
5. Step 5: Stir in 1 tsp of honey for sweetness, if desired.
6. Step 6: Serve hot in a bowl.

Tuna Salad

Calories: 740

Ingredients:

• Canned tuna 1 can (150g)
• Cucumber 50g
• Celery 50g
• Mayonnaise 1 tbsp
• Mixed greens 50g
• Cherry tomatoes 50g
• Lemon 1/2

Cooking Steps:

1. Step 1: Open and drain one can of tuna in water.
2. Step 2: In a bowl, combine the tuna, 50g diced cucumber, and 50g diced celery.
3. Step 3: Add 1 tbsp of mayonnaise and mix well.
4. Step 4: Add 50g of mixed greens and 50g sliced cherry tomatoes to the bowl.
5. Step 5: Squeeze half lemon for dressing; toss until well coated.
6. Step 6: Serve in a bowl.

Meatloaf with Mashed Potatoes

Calories: 1100

Ingredients:

• Ground beef 300g
• Egg 1
• Bread crumbs 1/4 cup
• Salt and pepper to taste
• Potatoes 200g
• Butter 30g

Cooking Steps:

1. Step 1: Preheat the oven to 350°F (175°C).
2. Step 2: In a bowl, mix 300g ground beef, 1 egg, 1/4 cup bread crumbs, and season with salt and pepper.
3. Step 3: Shape the mixture into a loaf and place it in a baking dish.
4. Step 4: Bake in the preheated oven for 25 minutes.
5. Step 5: Meanwhile, peel and dice 200g of potatoes. Boil them until tender.
6. Step 6: Mash the potatoes, add 30g butter, and mix until smooth.
7. Step 7: Serve the meatloaf with mashed potatoes on the side.

Spinach and Cheese Omelette

Calories: 617

Ingredients:

• Eggs 3 large eggs
• Spinach 50g
• Cheese 50g
• Butter 5g
• Salt and Pepper To taste

Cooking Steps:

1. Step 1: Crack 3 large eggs into a bowl, and season with salt and pepper.
2. Step 2: Whisk the eggs until well combined.
3. Step 3: Heat a non-stick frying pan over medium heat and add a small knob of butter.
4. Step 4: Add a handful of washed spinach to the pan and sauté for 2 minutes until wilted.
5. Step 5: Pour the whisked eggs over the spinach.
6. Step 6: Cook the omelette base for about 2-3 minutes and then sprinkle 50g of shredded cheese over it.
7. Step 7: Once the cheese is melted and the edges are set, gently fold the omelette in half.
8. Step 8: Serve hot.

Pulled Pork Tacos

Calories: 740

Ingredients:

• Pulled Pork 150g
• Taco Shells 3 pieces
• Lettuce 50g
• Tomatoes 50g
• Lime Juice 1 tablespoon

Cooking Steps:

1. Step 1: Heat pre-cooked pulled pork in a pan over medium heat for about 5 minutes until hot.
2. Step 2: Warm taco shells in another pan for 1-2 minutes until hot.
3. Step 3: Divide the pulled pork among the taco shells.
4. Step 4: Top with shredded lettuce and chopped tomatoes.
5. Step 5: Add a squeeze of lime juice over each taco for extra flavor.
6. Step 6: Serve immediately.

Roast Chicken with Vegetables

Calories: 1111

Ingredients:

• Chicken Thighs 2 pieces
• Carrots 50g
• Potatoes 150g
• Bell Peppers 100g
• Olive Oil 10g
• Salt and Pepper To taste

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Season 2 chicken thighs with salt, pepper, and a drizzle of olive oil.
3. Step 3: Place chicken on a baking tray lined with baking paper.
4. Step 4: Arrange sliced carrots, potatoes, and bell peppers around the chicken.
5. Step 5: Roast in the oven for about 25 minutes or until the chicken is cooked through and vegetables are tender.
6. Step 6: Serve hot with a sprinkle of fresh herbs if desired.

Chia Seed Pudding

Calories: 740

Ingredients:

• Chia Seeds 3 tablespoons
• Almond Milk 1 cup
• Honey 1 tablespoon
• Strawberries or Bananas Optional, for topping

Cooking Steps:

1. Step 1: In a small bowl, combine 3 tablespoons of chia seeds with 1 cup of almond milk.
2. Step 2: Add 1 tablespoon of honey for sweetness.
3. Step 3: Stir well and let sit for 5-10 minutes until the chia seeds absorb the liquid, stirring occasionally.
4. Step 4: Top with sliced fruits like strawberries or bananas if desired.

Egg Salad Sandwich

Calories: 740

Ingredients:

• Eggs 3
• Mayonnaise 2 tablespoons
• Whole-grain Bread 2 slices
• Salt Pinch
• Pepper Pinch
• Green Onions or Celery Optional

Cooking Steps:

1. Step 1: Boil 3 eggs until fully cooked, about 10 minutes, then let cool and peel.
2. Step 2: Chop eggs and mix with 2 tablespoons of mayonnaise and a pinch of salt and pepper.
3. Step 3: Optionally, add chopped green onions or celery for extra flavor.
4. Step 4: Spread egg salad onto whole-grain bread slices and assemble sandwich.

Lasagna

Calories: 988

Ingredients:

• Minced Beef 150g
• Tomato Sauce 1 cup
• Lasagna Sheets 5 sheets
• Ricotta Cheese 100g
• Mozzarella Cheese 100g
• Italian Herbs 1 teaspoon
• Salt 1/2 teaspoon

Cooking Steps:

1. Step 1: Preheat the oven to 350°F (175°C).
2. Step 2: In a pan, cook minced beef until browned; season with Italian herbs and salt.
3. Step 3: Add tomato sauce and simmer for 5 minutes.
4. Step 4: In a baking dish, layer lasagna sheets with meat sauce, and spoon ricotta cheese.
5. Step 5: Top with mozzarella cheese.
6. Step 6: Bake in preheated oven for 18 minutes or until cheese is bubbly.