Unlock Your Culinary Potential: The Wholesome Week 7-Day Meal Plan for Beginners Aiming to Gain Weight!
Posted on August 4, 2024
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.
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:
- Step 1: Crack 2 large eggs into a bowl, season with salt and pepper, and whisk until well beaten.
- Step 2: Heat a non-stick skillet over medium heat and add a tablespoon of olive oil.
- Step 3: Add a handful of fresh spinach to the skillet and cook until wilted, about 2 minutes.
- Step 4: Pour the beaten eggs into the skillet and gently stir, combining with the spinach.
- Step 5: Continue cooking the eggs until they are just set but still creamy, about 3 minutes.
- Step 6: Serve immediately.
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:
- Step 1: Toast two slices of whole-grain bread.
- Step 2: Spread 1 tablespoon of mayonnaise on one slice of toasted bread.
- Step 3: Layer 100g of sliced turkey breast, 1/2 sliced avocado, and a few spinach leaves on top of the bread.
- Step 4: Place the other slice of toasted bread on top, slice the sandwich in half if desired.
- Step 5: Serve immediately.
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:
- Step 1: Season 200g of chicken breast with salt, pepper, and a pinch of garlic powder.
- 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.
- Step 3: While the chicken is grilling, steam 1 cup of mixed vegetables (broccoli, carrot, cauliflower) until tender, about 5 minutes.
- Step 4: Serve the grilled chicken alongside the steamed vegetables.
- Step 5: Optionally, drizzle 1 teaspoon of olive oil over the vegetables.
Tuesday
Breakfast
Greek Yogurt with Berries and Honey
Calories: 700
Ingredients:
- Greek yogurt 200g
- Mixed berries 50g
- Honey 2 tablespoons
Cooking Steps:
- Step 1: In a bowl, add 200g of Greek yogurt.
- Step 2: Top with 50g of mixed berries (strawberries, blueberries, raspberries).
- Step 3: Drizzle 2 tablespoons of honey over the yogurt and berries.
- Step 4: Mix everything gently and serve immediately.
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:
- Step 1: Grill 200g of chicken breast until fully cooked, about 6-7 minutes on each side. Let it rest, then slice.
- Step 2: In a large bowl, add 100g of romaine lettuce, 30g of Caesar dressing, and 20g of grated Parmesan cheese.
- Step 3: Toss the lettuce with the dressing and Parmesan cheese.
- Step 4: Top the salad with the sliced chicken.
- Step 5: Sprinkle with some croutons if desired.
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:
- Step 1: Cook 150g of brown rice according to package instructions.
- Step 2: While the rice is cooking, heat 1 tablespoon of vegetable oil in a large pan over medium-high heat.
- Step 3: Add 200g of thinly sliced beef and stir-fry until browned, about 5-6 minutes.
- Step 4: Add 100g of mixed vegetables (such as bell peppers, carrots, and snap peas) and continue to stir-fry for another 5 minutes.
- Step 5: Mix in 2 tablespoons of soy sauce and stir to coat the beef and vegetables evenly.
- Step 6: Serve the stir-fry over the cooked brown rice.
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:
- Step 1: Toast 2 slices of whole-grain bread until golden brown.
- Step 2: Spread 2 tablespoons of peanut butter evenly on each toasted slice.
- Step 3: Wash and slice 1 medium apple into thin slices.
- Step 4: Arrange the apple slices on top of the peanut butter bread.
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:
- Step 1: Cook 1 cup of quinoa according to package instructions.
- Step 2: Drain and rinse 1 can of black beans.
- Step 3: Chop 1 medium bell pepper and 1 medium red onion.
- Step 4: Mix cooked quinoa, black beans, bell pepper, and red onion in a large bowl.
- Step 5: Add 2 tablespoons of olive oil and juice of 1 lime and toss to combine.
- Step 6: Season with salt and pepper to taste.
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:
- Step 1: Preheat oven to 400°F (200°C).
- Step 2: Place 2 salmon fillets (about 6 oz each) on a baking sheet lined with aluminum foil.
- Step 3: Drizzle salmon with 2 tablespoons of olive oil and season with salt and pepper.
- Step 4: Arrange 1 bunch of trimmed asparagus around salmon on the baking sheet.
- Step 5: Bake in preheated oven for 20-25 minutes or until salmon is cooked through.
- Step 6: Serve salmon and asparagus with lemon wedges.
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:
- Step 1: Gather all ingredients: mixed berries, spinach, Greek yogurt, almond milk, and honey.
- 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.
- Step 3: Add 1 tablespoon of honey for sweetness.
- Step 4: Blend all ingredients until smooth.
- Step 5: Pour into a glass and enjoy immediately.
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:
- Step 1: Gather all ingredients: whole wheat tortillas, turkey slices, lettuce, tomato, avocado, and mayonnaise.
- Step 2: Lay out a whole wheat tortilla on a flat surface.
- Step 3: Spread 1 tablespoon of mayonnaise evenly over the tortilla.
- Step 4: Layer 4 slices of turkey, 2 lettuce leaves, 1 sliced tomato, and 1/2 sliced avocado.
- Step 5: Roll the tortilla tightly around the filling and cut in half.
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:
- Step 1: Gather all ingredients: pasta, mixed vegetables, garlic, olive oil, Parmesan cheese, and fresh basil.
- Step 2: Cook 200g of pasta according to package instructions and drain.
- Step 3: In a large skillet, heat 2 tablespoons of olive oil over medium heat.
- Step 4: Add 2 cloves of minced garlic and cook for about 2 minutes.
- Step 5: Add 150g of mixed vegetables (such as bell peppers, zucchini, and cherry tomatoes) and sauté until tender.
- Step 6: Add the cooked pasta to the skillet and toss to combine.
- Step 7: Remove from heat and sprinkle with 30g of grated Parmesan cheese and fresh basil.
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:
- Step 1: In a bowl, combine 100g rolled oats, 200ml almond milk, and 50g Greek yogurt.
- Step 2: Add 20g of almonds (chopped) and 50g of blueberries.
- Step 3: Stir well, cover, and refrigerate overnight.
- Step 4: In the morning, give it a good stir and serve immediately.
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:
- Step 1: In a large pot, add 2 cups (500ml) of chicken broth.
- Step 2: Add 150g of diced chicken breast and boil until fully cooked.
- Step 3: Add 100g of mixed vegetables (carrots, peas, and corn) and simmer for 5-10 mins.
- Step 4: Season with salt, pepper, and a pinch of herbs if available.
- Step 5: Serve hot.
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:
- Step 1: Cook 150g of quinoa according to the package instructions.
- Step 2: Season 200g of shrimp with 1 tablespoon of olive oil, 1/4 teaspoon of salt, and a pinch of pepper.
- Step 3: Grill the shrimp for 3-4 minutes on each side until fully cooked.
- Step 4: Serve the shrimp over the cooked quinoa and add a squeeze of juice from half a lemon.
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:
- Step 1: Crack 3 large eggs into a bowl and whisk until well beaten.
- Step 2: Chop 50g of bell peppers, 50g of onions, and 50g of tomatoes.
- Step 3: Heat a non-stick pan over medium heat and add 1 tablespoon of olive oil.
- Step 4: Add the chopped vegetables to the pan and cook until they are tender, about 5 minutes.
- Step 5: Pour the beaten eggs over the vegetables and cook until the eggs are set, about 3 minutes.
- Step 6: Season with salt and pepper to taste. Fold the omelette in half and serve hot.
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:
- Step 1: Open and drain one can of tuna (about 165g).
- Step 2: Chop 50g of celery, 50g of red onion, and 50g of cucumber.
- Step 3: In a large bowl, combine the tuna, chopped vegetables, and 100g of mixed salad greens.
- Step 4: In a small bowl, mix 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper.
- Step 5: Pour the dressing over the salad and toss gently to combine.
- Step 6: Serve immediately.
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:
- Step 1: Preheat oven to 375°F (190°C). Season 200g of beef roast with salt, pepper, and garlic powder.
- Step 2: Place the beef on a baking sheet and roast in the preheated oven for 20 minutes.
- Step 3: While the beef is roasting, chop 50g of carrots, 50g of potatoes, and 50g of broccoli.
- Step 4: In a large bowl, toss the vegetables with 2 tablespoons of olive oil, salt, and pepper.
- Step 5: After 20 minutes, add the vegetables to the baking sheet with the beef and continue roasting for an additional 20 minutes.
- Step 6: Remove from the oven and let rest for 5 minutes before slicing the beef. Serve hot with the roasted vegetables.
Sunday
Breakfast
Cottage Cheese with Pineapple
Calories: 788
Ingredients:
- Cottage Cheese 200g
- Pineapple 100g
Cooking Steps:
- Step 1: Spoon 200g of cottage cheese into a bowl.
- Step 2: Add 100g of diced pineapple on top of the cottage cheese.
- Step 3: Mix gently until the pineapple is evenly distributed.
- Step 4: Serve immediately.
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:
- Step 1: Heat 1 tbsp of olive oil in a frying pan over medium heat.
- Step 2: Cook the veggie burger patty according to package instructions (usually around 5-7 minutes on each side until fully heated).
- Step 3: Toast the burger bun in a separate pan for about 1-2 minutes until lightly browned.
- Step 4: Assemble the burger by placing lettuce, tomato slices, and the cooked veggie burger patty on the bottom half of the bun.
- Step 5: Top with a slice of cheese if desired and the other half of the bun.
- Step 6: Serve with a side of 100g mixed green salad.
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:
- Step 1: Preheat the oven to 400°F (200°C).
- Step 2: Slice 300g of sweet potatoes into wedges and place them on a baking sheet.
- Step 3: Drizzle 1 tbsp of olive oil over the potatoes and sprinkle with salt and pepper. Toss to coat.
- Step 4: Roast the sweet potatoes in the oven for 25-30 minutes until tender and golden brown.
- Step 5: While the potatoes are roasting, season a 200g chicken breast with salt and pepper.
- Step 6: Heat 1 tbsp of olive oil in an oven-safe pan over medium-high heat.
- Step 7: Sear the chicken for 5 minutes on each side until golden brown.
- Step 8: Transfer the pan to the oven and roast for an additional 10-15 minutes until the chicken is cooked through.
- Step 9: Serve the roasted chicken alongside the sweet potatoes.
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:
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