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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.