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Unlock Your Culinary Potential: The Wholesome Week 7-Day Meal Plan for Beginners Aiming to Gain Weight!

Posted on August 4, 2024

Avoids: bananas
Age: 23
Male
Target Time: 12 weeks
Activity Level: Sedentary (office job)
Low Activity
30-Minute Meals
Beginner Recipes
Meal Variety: Moderate variety
Calorie Management
Personalized Meal Plan

This exhilarating 7-day meal plan is crafted to help you achieve your weight gain goals while catering to your preferences and busy schedule. With a wonderful mix of flavors and textures, it introduces 12 new meals every week to keep your taste buds excited and your meal times enjoyable.

Starting your days with protein-rich breakfasts like scrambled eggs with spinach and cottage cheese with pineapple, your mornings will be fueled with energy. Lunches are wholesome and easy-to-prepare, offering delightful options like chicken Caesar salad and quinoa and black bean salad.

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AI meal plans: The intelligent choice for your meals.

The Importance of Healthy Eating: A Journey to Wholesome Living

In today’s fast-paced world, where convenience often trumps nutrition, maintaining a healthy diet is more crucial than ever. As a 23-year-old venturing into adulthood, you’re at a pivotal point where your choices can shape your physical and mental well-being. Enter the Wholesome Week: 7-Day Balanced Meal Plan! This exciting initiative is not just about filling your plate; it’s about nourishing your body and soul while cultivating a lifestyle that embraces good health. Let's explore why a custom-made meal planner is a game changer and how this plan can enhance your culinary prowess, even as a beginner.

Fuel Your Day Right: Start Strong with Breakfast

Breakfast is the cornerstone of a healthy diet, and it deserves to be celebrated! The Wholesome Week meal plan kicks off your day with an enticing array of protein-rich breakfasts guaranteed to power you through your morning hustle. Imagine savory scrambled eggs paired with nutrient-packed spinach, or refreshing cottage cheese served alongside sweet pineapple. These meals are not just delicious; they provide the essential fuel your body needs to tackle the challenges of the day ahead. You might even find that a well-fueled morning leads to enhanced concentration and productivity—who wouldn’t want that? For someone new to cooking, these meals are designed to take no more than 30 minutes to prepare. This means you don’t have to sacrifice flavor or health for time. Instead of grabbing a sugary cereal or a greasy breakfast sandwich, you’ll be indulging in wholesome options that uplift your energy levels and set a positive tone for the rest of your day.

Midday Nourishment: Lunches That Delight

Lunch can often become a monotonous affair filled with uninspiring salads or fast food options. However, the Wholesome Week meal plan shatters the lunch-time boredom with vibrant, simple, yet fulfilling dishes. Picture yourself savoring a Chicken Caesar Salad bursting with crisp greens and creamy dressing or a zesty Quinoa and Black Bean Salad with vibrant colors and rich textures. These meals not only tantalize the taste buds but also encourage you to become more adept in the kitchen. The straightforward preparation methods mean you won’t need to pull out advanced culinary tricks; rather, you’ll embrace the joy of cooking through experimentation. Step-by-step guides ensure that even beginners can shine in the process, preparing healthy lunches that not only excite the palate but also recharge your spirit for the afternoon ahead.

Evening Indulgence: Dinner Done Right

As the sun sets, it’s time to unwind and indulge in a satisfying dinner, and the Wholesome Week meal plan doesn’t disappoint. With inviting options such as grilled chicken paired with steamed vegetables, or a hearty roast beef surrounded by an assortment of mixed veggies, your evening meals are designed to be both balanced and fulfilling. The beauty of these dishes lies in their diversity, combining various proteins and fiber-rich vegetables to provide your body with everything it craves after a busy day. For someone just starting their culinary journey, these recipes offer an excellent opportunity to build confidence in the kitchen while exploring different cooking techniques. Whether you're grilling or roasting, you’ll enhance your skill set every evening, preparing you for even more complex meals in the future.

The Transformative Power of a Custom Meal Plan

Having a tailored meal plan not only simplifies daily meal prep but also brings an element of excitement to your culinary journey. The Wholesome Week plan introduces 12 new meals each week, meaning your palate will never grow bored. This fresh approach to meal planning allows you to discover new flavors and ingredients—a treat for any aspiring home chef. As someone starting to understand the value of nutrition, you’ll gain invaluable insights into how different foods can influence your body and energy levels. The systematic approach of this meal plan ensures you grasp the essentials of balanced eating, allowing you to master the kitchen while enjoying a variety of hearty, wholesome meals.

Embrace the Adventure: Your Culinary Future Awaits

In conclusion, healthy eating doesn’t have to be complex or dull. With the Wholesome Week: 7-Day Balanced Meal Plan, you’re embarking on an adventure that combines nutrition, flavor, and personal growth in the kitchen. As you explore delicious breakfasts, satisfying lunches, and hearty dinners, you’ll not only work toward your weight gain goals but also cultivate a lifestyle centered around health and vitality. As simple as it may seem, every meal prepped is a step toward self-empowerment. So grab your apron, roll up your sleeves, and prepare to transform your relationship with food. Bon appétit—you’ve got this!

Dinners are balanced and satisfying, from grilled chicken with steamed vegetables to roast beef with mixed vegetables. Designed for a beginner in the kitchen, every meal can be prepared within 30 minutes, ensuring convenience without compromising on variety.

AI meal plans: The intelligent choice for your meals.

Dive into this meal plan and enjoy nutritious and delicious meals that align perfectly with your dietary needs and lifestyle. Bon appétit!

Additional Insights

This meal plan is designed to provide balanced nutrition while being easy to prepare. Each meal is crafted with fresh ingredients and offers a variety of flavors to keep your taste buds excited.

Whether you are a beginner or an experienced cook, these recipes are straightforward and come with detailed instructions to ensure you can follow along with ease. Enjoy the process of cooking and the satisfaction of a well-prepared meal.

Remember, the key to a successful meal plan is consistency and variety. Make sure to try out different recipes and adjust them according to your taste preferences and dietary needs.

Additionally, each meal plan is tailored to meet specific dietary requirements, ensuring that you get the right balance of nutrients. From protein-packed breakfasts to fiber-rich dinners, every meal is designed to support your health and wellness goals.

Our meal plans also include tips on how to make the most of your ingredients, reducing waste and saving money. Learn how to store your food properly, make use of leftovers, and create delicious meals with minimal effort.

We also provide insights into the nutritional benefits of each ingredient used in the meal plans. Understand how each component contributes to your overall health, from boosting your immune system to improving your digestion.

Monday

Breakfast

Scrambled Eggs with Spinach

Calories: 656

Ingredients:

  • Large eggs 2
  • Fresh spinach 1 cup
  • Olive oil 1 tbsp
  • Salt to taste
  • Black pepper to taste

Cooking Steps:

  1. Step 1: Crack 2 large eggs into a bowl, season with salt and pepper, and whisk until well beaten.
  2. Step 2: Heat a non-stick skillet over medium heat and add a tablespoon of olive oil.
  3. Step 3: Add a handful of fresh spinach to the skillet and cook until wilted, about 2 minutes.
  4. Step 4: Pour the beaten eggs into the skillet and gently stir, combining with the spinach.
  5. Step 5: Continue cooking the eggs until they are just set but still creamy, about 3 minutes.
  6. Step 6: Serve immediately.
10 minutes
Easy

Lunch

Turkey and Avocado Sandwich

Calories: 919

Ingredients:

  • Whole-grain bread 2 slices
  • Turkey breast 100g
  • Avocado 1/2
  • Fresh spinach a few leaves
  • Mayonnaise 1 tbsp

Cooking Steps:

  1. Step 1: Toast two slices of whole-grain bread.
  2. Step 2: Spread 1 tablespoon of mayonnaise on one slice of toasted bread.
  3. Step 3: Layer 100g of sliced turkey breast, 1/2 sliced avocado, and a few spinach leaves on top of the bread.
  4. Step 4: Place the other slice of toasted bread on top, slice the sandwich in half if desired.
  5. Step 5: Serve immediately.
10 minutes
Easy

Dinner

Grilled Chicken with Steamed Vegetables

Calories: 1050

Ingredients:

  • Chicken breast 200g
  • Mixed vegetables (broccoli, carrot, cauliflower) 1 cup
  • Olive oil 1 tsp
  • Salt to taste
  • Black pepper to taste
  • Garlic powder a pinch

Cooking Steps:

  1. Step 1: Season 200g of chicken breast with salt, pepper, and a pinch of garlic powder.
  2. Step 2: Heat a grill pan over medium-high heat and cook the chicken breast for 5-7 minutes on each side or until fully cooked.
  3. Step 3: While the chicken is grilling, steam 1 cup of mixed vegetables (broccoli, carrot, cauliflower) until tender, about 5 minutes.
  4. Step 4: Serve the grilled chicken alongside the steamed vegetables.
  5. Step 5: Optionally, drizzle 1 teaspoon of olive oil over the vegetables.
25 minutes
Easy

Tuesday

Breakfast

Greek Yogurt with Berries and Honey

Calories: 700

Ingredients:

  • Greek yogurt 200g
  • Mixed berries 50g
  • Honey 2 tablespoons

Cooking Steps:

  1. Step 1: In a bowl, add 200g of Greek yogurt.
  2. Step 2: Top with 50g of mixed berries (strawberries, blueberries, raspberries).
  3. Step 3: Drizzle 2 tablespoons of honey over the yogurt and berries.
  4. Step 4: Mix everything gently and serve immediately.
10 minutes
Easy

Lunch

Chicken Caesar Salad

Calories: 900

Ingredients:

  • Chicken breast 200g
  • Romaine lettuce 100g
  • Caesar dressing 30g
  • Parmesan cheese 20g
  • Croutons Optional (for added texture)

Cooking Steps:

  1. Step 1: Grill 200g of chicken breast until fully cooked, about 6-7 minutes on each side. Let it rest, then slice.
  2. Step 2: In a large bowl, add 100g of romaine lettuce, 30g of Caesar dressing, and 20g of grated Parmesan cheese.
  3. Step 3: Toss the lettuce with the dressing and Parmesan cheese.
  4. Step 4: Top the salad with the sliced chicken.
  5. Step 5: Sprinkle with some croutons if desired.
15 minutes
Easy

Dinner

Beef Stir-Fry with Brown Rice

Calories: 1000

Ingredients:

  • Brown rice 150g
  • Vegetable oil 1 tablespoon
  • Beef 200g
  • Mixed vegetables 100g
  • Soy sauce 2 tablespoons

Cooking Steps:

  1. Step 1: Cook 150g of brown rice according to package instructions.
  2. Step 2: While the rice is cooking, heat 1 tablespoon of vegetable oil in a large pan over medium-high heat.
  3. Step 3: Add 200g of thinly sliced beef and stir-fry until browned, about 5-6 minutes.
  4. Step 4: Add 100g of mixed vegetables (such as bell peppers, carrots, and snap peas) and continue to stir-fry for another 5 minutes.
  5. Step 5: Mix in 2 tablespoons of soy sauce and stir to coat the beef and vegetables evenly.
  6. Step 6: Serve the stir-fry over the cooked brown rice.
25 minutes
Easy

Wednesday

Breakfast

Peanut Butter Toast with Apple Slices

Calories: 700

Ingredients:

  • Whole-grain bread 2 slices
  • Peanut butter 4 tablespoons
  • Apple 1 medium

Cooking Steps:

  1. Step 1: Toast 2 slices of whole-grain bread until golden brown.
  2. Step 2: Spread 2 tablespoons of peanut butter evenly on each toasted slice.
  3. Step 3: Wash and slice 1 medium apple into thin slices.
  4. Step 4: Arrange the apple slices on top of the peanut butter bread.
10 minutes
Easy

Lunch

Quinoa and Black Bean Salad

Calories: 800

Ingredients:

  • Quinoa 1 cup
  • Black beans 1 can (15 oz)
  • Bell pepper 1 medium
  • Red onion 1 medium
  • Olive oil 2 tablespoons
  • Lime juice 1 lime
  • Salt To taste
  • Pepper To taste

Cooking Steps:

  1. Step 1: Cook 1 cup of quinoa according to package instructions.
  2. Step 2: Drain and rinse 1 can of black beans.
  3. Step 3: Chop 1 medium bell pepper and 1 medium red onion.
  4. Step 4: Mix cooked quinoa, black beans, bell pepper, and red onion in a large bowl.
  5. Step 5: Add 2 tablespoons of olive oil and juice of 1 lime and toss to combine.
  6. Step 6: Season with salt and pepper to taste.
10 minutes
Easy

Dinner

Baked Salmon with Asparagus

Calories: 1100

Ingredients:

  • Salmon fillets 2 fillets (6 oz each)
  • Olive oil 2 tablespoons
  • Asparagus 1 bunch
  • Salt To taste
  • Pepper To taste
  • Lemon wedges To serve

Cooking Steps:

  1. Step 1: Preheat oven to 400°F (200°C).
  2. Step 2: Place 2 salmon fillets (about 6 oz each) on a baking sheet lined with aluminum foil.
  3. Step 3: Drizzle salmon with 2 tablespoons of olive oil and season with salt and pepper.
  4. Step 4: Arrange 1 bunch of trimmed asparagus around salmon on the baking sheet.
  5. Step 5: Bake in preheated oven for 20-25 minutes or until salmon is cooked through.
  6. Step 6: Serve salmon and asparagus with lemon wedges.
25 minutes
Easy

Thursday

Breakfast

Smoothie with Berries and Spinach

Calories: 650

Ingredients:

  • Mixed Berries 100g
  • Spinach 30g
  • Greek Yogurt 150g
  • Almond Milk 200ml
  • Honey 1 tablespoon

Cooking Steps:

  1. Step 1: Gather all ingredients: mixed berries, spinach, Greek yogurt, almond milk, and honey.
  2. Step 2: Add 1 cup of mixed berries, 1 cup of spinach, 1/2 cup of Greek yogurt, and 1 cup of almond milk into a blender.
  3. Step 3: Add 1 tablespoon of honey for sweetness.
  4. Step 4: Blend all ingredients until smooth.
  5. Step 5: Pour into a glass and enjoy immediately.
10 minutes
Easy

Lunch

Turkey Wrap

Calories: 900

Ingredients:

  • Whole Wheat Tortilla 1 tortilla
  • Turkey Slices 100g
  • Lettuce 2 leaves
  • Tomato 1 medium
  • Avocado 1/2 avocado
  • Mayonnaise 1 tablespoon

Cooking Steps:

  1. Step 1: Gather all ingredients: whole wheat tortillas, turkey slices, lettuce, tomato, avocado, and mayonnaise.
  2. Step 2: Lay out a whole wheat tortilla on a flat surface.
  3. Step 3: Spread 1 tablespoon of mayonnaise evenly over the tortilla.
  4. Step 4: Layer 4 slices of turkey, 2 lettuce leaves, 1 sliced tomato, and 1/2 sliced avocado.
  5. Step 5: Roll the tortilla tightly around the filling and cut in half.
15 minutes
Easy

Dinner

Pasta Primavera

Calories: 1175

Ingredients:

  • Pasta 200g
  • Mixed Vegetables 150g
  • Garlic 2 cloves
  • Olive Oil 2 tablespoons
  • Parmesan Cheese 30g
  • Fresh Basil Handful

Cooking Steps:

  1. Step 1: Gather all ingredients: pasta, mixed vegetables, garlic, olive oil, Parmesan cheese, and fresh basil.
  2. Step 2: Cook 200g of pasta according to package instructions and drain.
  3. Step 3: In a large skillet, heat 2 tablespoons of olive oil over medium heat.
  4. Step 4: Add 2 cloves of minced garlic and cook for about 2 minutes.
  5. Step 5: Add 150g of mixed vegetables (such as bell peppers, zucchini, and cherry tomatoes) and sauté until tender.
  6. Step 6: Add the cooked pasta to the skillet and toss to combine.
  7. Step 7: Remove from heat and sprinkle with 30g of grated Parmesan cheese and fresh basil.
25 minutes
Easy

Friday

Breakfast

Overnight Oats with Almonds and Blueberries

Calories: 656

Ingredients:

  • rolled oats 100g
  • almond milk 200ml
  • Greek yogurt 50g
  • almonds 20g
  • blueberries 50g

Cooking Steps:

  1. Step 1: In a bowl, combine 100g rolled oats, 200ml almond milk, and 50g Greek yogurt.
  2. Step 2: Add 20g of almonds (chopped) and 50g of blueberries.
  3. Step 3: Stir well, cover, and refrigerate overnight.
  4. Step 4: In the morning, give it a good stir and serve immediately.
10 minutes
Easy

Lunch

Chicken and Vegetable Soup

Calories: 919

Ingredients:

  • chicken broth 500ml
  • chicken breast 150g
  • mixed vegetables 100g
  • salt and pepper to taste
  • herbs pinch

Cooking Steps:

  1. Step 1: In a large pot, add 2 cups (500ml) of chicken broth.
  2. Step 2: Add 150g of diced chicken breast and boil until fully cooked.
  3. Step 3: Add 100g of mixed vegetables (carrots, peas, and corn) and simmer for 5-10 mins.
  4. Step 4: Season with salt, pepper, and a pinch of herbs if available.
  5. Step 5: Serve hot.
15 minutes
Easy

Dinner

Grilled Shrimp with Quinoa

Calories: 1050

Ingredients:

  • quinoa 150g
  • shrimp 200g
  • olive oil 1 tbsp
  • salt and pepper to taste
  • lemon juice 1 tbsp

Cooking Steps:

  1. Step 1: Cook 150g of quinoa according to the package instructions.
  2. Step 2: Season 200g of shrimp with 1 tablespoon of olive oil, 1/4 teaspoon of salt, and a pinch of pepper.
  3. Step 3: Grill the shrimp for 3-4 minutes on each side until fully cooked.
  4. Step 4: Serve the shrimp over the cooked quinoa and add a squeeze of juice from half a lemon.
20 minutes
Easy

Saturday

Breakfast

Vegetable Omelette

Calories: 675

Ingredients:

  • Large eggs 3
  • Bell peppers 50g
  • Onions 50g
  • Tomatoes 50g
  • Olive oil 1 tablespoon
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Crack 3 large eggs into a bowl and whisk until well beaten.
  2. Step 2: Chop 50g of bell peppers, 50g of onions, and 50g of tomatoes.
  3. Step 3: Heat a non-stick pan over medium heat and add 1 tablespoon of olive oil.
  4. Step 4: Add the chopped vegetables to the pan and cook until they are tender, about 5 minutes.
  5. Step 5: Pour the beaten eggs over the vegetables and cook until the eggs are set, about 3 minutes.
  6. Step 6: Season with salt and pepper to taste. Fold the omelette in half and serve hot.
10 minutes
Easy

Lunch

Tuna Salad

Calories: 788

Ingredients:

  • Tuna (canned) 165g
  • Celery 50g
  • Red onion 50g
  • Cucumber 50g
  • Mixed salad greens 100g
  • Olive oil 2 tablespoons
  • Lemon juice 1 tablespoon
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Open and drain one can of tuna (about 165g).
  2. Step 2: Chop 50g of celery, 50g of red onion, and 50g of cucumber.
  3. Step 3: In a large bowl, combine the tuna, chopped vegetables, and 100g of mixed salad greens.
  4. Step 4: In a small bowl, mix 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper.
  5. Step 5: Pour the dressing over the salad and toss gently to combine.
  6. Step 6: Serve immediately.
10 minutes
Easy

Dinner

Roast Beef with Mixed Vegetables

Calories: 1162

Ingredients:

  • Beef roast 200g
  • Carrots 50g
  • Potatoes 50g
  • Broccoli 50g
  • Olive oil 2 tablespoons
  • Salt to taste
  • Pepper to taste
  • Garlic powder to taste

Cooking Steps:

  1. Step 1: Preheat oven to 375°F (190°C). Season 200g of beef roast with salt, pepper, and garlic powder.
  2. Step 2: Place the beef on a baking sheet and roast in the preheated oven for 20 minutes.
  3. Step 3: While the beef is roasting, chop 50g of carrots, 50g of potatoes, and 50g of broccoli.
  4. Step 4: In a large bowl, toss the vegetables with 2 tablespoons of olive oil, salt, and pepper.
  5. Step 5: After 20 minutes, add the vegetables to the baking sheet with the beef and continue roasting for an additional 20 minutes.
  6. Step 6: Remove from the oven and let rest for 5 minutes before slicing the beef. Serve hot with the roasted vegetables.
25 minutes
Easy

Sunday

Breakfast

Cottage Cheese with Pineapple

Calories: 788

Ingredients:

  • Cottage Cheese 200g
  • Pineapple 100g

Cooking Steps:

  1. Step 1: Spoon 200g of cottage cheese into a bowl.
  2. Step 2: Add 100g of diced pineapple on top of the cottage cheese.
  3. Step 3: Mix gently until the pineapple is evenly distributed.
  4. Step 4: Serve immediately.
10 minutes
Easy

Lunch

Veggie Burger

Calories: 819

Ingredients:

  • Veggie Burger Patty 1
  • Burger Bun 1
  • Olive Oil 1 tbsp
  • Lettuce 2 leaves
  • Tomato 2 slices
  • Cheese Slice 1 slice (optional)
  • Mixed Green Salad 100g

Cooking Steps:

  1. Step 1: Heat 1 tbsp of olive oil in a frying pan over medium heat.
  2. Step 2: Cook the veggie burger patty according to package instructions (usually around 5-7 minutes on each side until fully heated).
  3. Step 3: Toast the burger bun in a separate pan for about 1-2 minutes until lightly browned.
  4. Step 4: Assemble the burger by placing lettuce, tomato slices, and the cooked veggie burger patty on the bottom half of the bun.
  5. Step 5: Top with a slice of cheese if desired and the other half of the bun.
  6. Step 6: Serve with a side of 100g mixed green salad.
15 minutes
Easy

Dinner

Roast Chicken with Sweet Potatoes

Calories: 1318

Ingredients:

  • Sweet Potatoes 300g
  • Olive Oil 2 tbsp
  • Chicken Breast 200g
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Preheat the oven to 400°F (200°C).
  2. Step 2: Slice 300g of sweet potatoes into wedges and place them on a baking sheet.
  3. Step 3: Drizzle 1 tbsp of olive oil over the potatoes and sprinkle with salt and pepper. Toss to coat.
  4. Step 4: Roast the sweet potatoes in the oven for 25-30 minutes until tender and golden brown.
  5. Step 5: While the potatoes are roasting, season a 200g chicken breast with salt and pepper.
  6. Step 6: Heat 1 tbsp of olive oil in an oven-safe pan over medium-high heat.
  7. Step 7: Sear the chicken for 5 minutes on each side until golden brown.
  8. Step 8: Transfer the pan to the oven and roast for an additional 10-15 minutes until the chicken is cooked through.
  9. Step 9: Serve the roasted chicken alongside the sweet potatoes.
30 minutes
Easy

Enhance Your Health with AI Meal Planning at Rex.Fit

Embrace the convenience of AI meal planning to enrich your dietary experience and meet your wellness objectives. Rex.Fit is your partner in crafting a nutritious meal plan that aligns with your taste and supports your fitness journey:

  • Custom AI Meal Plans: Experience the benefits of free meal planning with Rex.Fit Meal Planner. Our AI-driven platform generates personalized weekly meal plans that cater to your dietary preferences and health goals, making mealtime both enjoyable and goal-oriented.
  • Simple Food Ordering: Rex.Fit simplifies your grocery shopping with easy food ordering. Get all the ingredients for your meal plans delivered, saving you time and hassle every week.
  • Expert Virtual Coaching: Leverage Rex.Fit's virtual coaching for professional advice on integrating your preferred dishes into a balanced diet and sustaining a dynamic lifestyle.
  • Insightful AI Body Scanning: Utilize Rex.Fit's AI-powered body scanner for comprehensive body composition analysis, allowing you to see the effects of various foods on your health and fitness progress.

Explore Rex.Fit's innovative solutions to support your health and wellness at Rex.Fit.

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