Unlock Your Cooking Potential: A 7-Day Gourmet Meal Plan for Muscle Gain That Even Beginners Can Master!

Scrambled Eggs with Spinach

Calories: 578

Ingredients:

• Eggs 4 large
• Fresh spinach 100g
• Olive oil 1 tablespoon
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Crack 4 large eggs into a bowl and whisk until smooth.
2. Step 2: Heat a non-stick pan over medium heat and add 1 tablespoon of olive oil.
3. Step 3: Add 100g of fresh spinach to the pan and cook until wilted, about 2 minutes.
4. Step 4: Pour the eggs into the pan and stir continuously until they are set but still soft, about 3-4 minutes.
5. Step 5: Season with salt and pepper to taste, and serve immediately.

Chicken Caesar Salad

Calories: 754

Ingredients:

• Chicken breast 200g
• Romaine lettuce 150g
• Caesar dressing 30g
• Parmesan cheese 30g
• Croutons (optional) To taste
• Salt To taste
• Black pepper To taste
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat grill or stovetop grill pan over medium-high heat.
2. Step 2: Season 200g of chicken breast with salt, pepper, and a touch of olive oil.
3. Step 3: Grill chicken until fully cooked, about 6-7 minutes per side.
4. Step 4: In a large bowl, combine 150g of romaine lettuce, 30g of Caesar dressing, 30g of grated Parmesan cheese, and croutons if desired.
5. Step 5: Slice the grilled chicken and add to the salad. Toss everything together and serve.

Spaghetti with Meatballs

Calories: 827

Ingredients:

• Spaghetti 200g
• Ground beef 200g
• Marinara sauce 200g
• Egg 1 large
• Olive oil 1 tablespoon
• Salt To taste
• Black pepper To taste
• Parmesan cheese (optional) To taste

Cooking Steps:

1. Step 1: Cook 200g of spaghetti according to package instructions, then drain.
2. Step 2: In a bowl, combine 200g of ground beef with 1 teaspoon of salt, 1/2 teaspoon of pepper, and 1 egg. Form the meat mixture into small meatballs.
3. Step 3: Heat 1 tablespoon of olive oil in a pan over medium heat. Cook the meatballs until browned on all sides, about 8-10 minutes.
4. Step 4: Add 200g of marinara sauce to the pan with the meatballs and simmer for another 5-7 minutes.
5. Step 5: Serve the meatballs and sauce over the cooked spaghetti, garnished with 2 tablespoons of grated Parmesan cheese if desired.

Smoothie with Banana, Peanut Butter, and Oats

Calories: 600

Ingredients:

• Banana 1 medium (120g)
• Peanut Butter 2 tablespoons (32g)
• Rolled Oats 1/2 cup (40g)
• Milk 1 cup (240ml)

Cooking Steps:

1. Step 1: Peel and slice the banana.
2. Step 2: Add banana slices, peanut butter, oats, and milk into a blender.
3. Step 3: Blend until smooth and creamy.
4. Step 4: Pour into a glass and serve immediately.

Quinoa Salad with Chickpeas and Feta

Calories: 800

Ingredients:

• Quinoa 1 cup (185g)
• Chickpeas 1 cup (160g)
• Cucumber 1 medium (150g)
• Bell Pepper 1 medium (120g)
• Cherry Tomatoes 1 cup (150g)
• Feta Cheese 1/2 cup (75g)
• Olive Oil 2 tablespoons (30ml)
• Lemon Juice 1 tablespoon (15ml)
• Salt to taste
• Black Pepper to taste

Cooking Steps:

1. Step 1: Cook the quinoa according to the package instructions.
2. Step 2: Rinse and drain the chickpeas.
3. Step 3: In a large bowl, combine cooked quinoa, chickpeas, diced cucumber, diced bell pepper, and cherry tomatoes.
4. Step 4: Crumb the feta cheese over the salad.
5. Step 5: Add olive oil, lemon juice, salt, and pepper to the bowl and toss everything together.
6. Step 6: Serve immediately or chill for later.

Salmon with Sweet Potato and Asparagus

Calories: 905

Ingredients:

• Salmon Fillet 200g
• Sweet Potato 1 medium (150g)
• Asparagus 100g
• Olive Oil 2 tablespoons (30ml)
• Salt to taste
• Black Pepper to taste
• Garlic Powder 1 teaspoon (5g)

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Peel and chop the sweet potato into small cubes.
3. Step 3: Trim the asparagus.
4. Step 4: Place the salmon fillet, sweet potato cubes, and asparagus on a baking sheet.
5. Step 5: Drizzle olive oil over the salmon and vegetables.
6. Step 6: Season with salt, pepper, and garlic powder.
7. Step 7: Bake for 20-25 minutes, or until the salmon is cooked through and the vegetables are tender.
8. Step 8: Serve hot.

Overnight Oats with Almonds and Blueberries

Calories: 600

Ingredients:

• Rolled oats 50g
• Milk 100ml
• Greek yogurt 50g
• Almonds 20g
• Blueberries 50g
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: In a bowl, combine 50g of rolled oats, 100ml of milk (or almond milk if you prefer), and 50g of Greek yogurt.
2. Step 2: Mix in 20g of chopped almonds and 50g of blueberries.
3. Step 3: Add a teaspoon of honey for sweetness and stir well.
4. Step 4: Cover the bowl and refrigerate overnight.
5. Step 5: In the morning, give it a quick stir and it's ready to eat.

BLT Sandwich

Calories: 750

Ingredients:

• Bacon 4 slices
• Gluten-free bread 2-3 slices
• Mayonnaise 2 tablespoons
• Lettuce 50g
• Tomatoes 50g

Cooking Steps:

1. Step 1: Cook 4 slices of bacon in a skillet until crispy, then drain on paper towels.
2. Step 2: Toast 2-3 slices of gluten-free bread.
3. Step 3: Spread a tablespoon of mayonnaise on each slice of bread.
4. Step 4: Layer the bacon, 50g of lettuce, and 50g of sliced tomatoes between the slices of bread.
5. Step 5: Cut the sandwich in half and serve.

Beef Stir-Fry with Mixed Vegetables

Calories: 950

Ingredients:

• Beef sirloin 200g
• Olive oil 2 tablespoons
• Mixed vegetables 100g
• Soy sauce 20ml
• Garlic 10g
• Ginger 10g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Slice 200g of beef sirloin thinly.
2. Step 2: Heat a tablespoon of olive oil in a large skillet over medium-high heat.
3. Step 3: Add the beef and cook until browned, then remove from the skillet and set aside.
4. Step 4: Add another tablespoon of olive oil and stir-fry 100g of mixed vegetables (like bell peppers, broccoli, and carrots) for about 5-7 minutes.
5. Step 5: WCombine soy sauce or tamari, 20g garlic, 20ml ginger, and 20ml honeyw and simmer for a minute.
6. Step 6: Return the beef to the skillet, combine everything well, and cook for another 2-3 minutes.
7. Step 7: Serve hot, optionally with a side of rice or noodles.

Egg and Veggie Breakfast Burrito

Calories: 577

Ingredients:

• Eggs 2 large
• Bell peppers 50g
• Onions 50g
• Whole wheat tortilla 1
• Shredded cheese 30g

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium heat. Spray with cooking spray.
2. Step 2: Whisk 2 large eggs in a bowl. Pour eggs into the skillet and cook, stirring occasionally, until scrambled and fully cooked, about 3 minutes.
3. Step 3: Remove the eggs from the skillet and set aside. In the same skillet, add 50g diced bell peppers and 50g diced onions. Cook until veggies are soft, about 5 minutes.
4. Step 4: Add the cooked veggies and eggs to a whole wheat tortilla. Top with 30g shredded cheese.
5. Step 5: Roll up the tortilla into a burrito. Serve immediately.

Tuna Salad with Crackers

Calories: 693

Ingredients:

• Canned tuna 150g
• Celery 50g
• Red onion 50g
• Mayonnaise 30g
• Whole grain crackers 8 pieces

Cooking Steps:

1. Step 1: In a bowl, combine 150g canned tuna (drained), 50g diced celery, and 50g diced red onion.
2. Step 2: Add 30g mayonnaise and a squeeze of lemon juice. Mix until well combined.
3. Step 3: Serve the tuna salad with a side of 8 whole grain crackers.

Pork Chops with Mashed Potatoes and Green Beans

Calories: 1042

Ingredients:

• Pork chops 200g
• Potatoes 200g
• Butter 30g
• Milk 50ml
• Green beans 100g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C). Season 200g pork chops with salt and pepper.
2. Step 2: Heat a skillet over medium-high heat. Add 1 tablespoon of olive oil and sear the pork chops for 3-4 minutes on each side.
3. Step 3: Transfer the seared pork chops to a baking dish and bake in the preheated oven for 15 minutes, or until fully cooked.
4. Step 4: In a pot, boil 200g peeled and cubed potatoes until fork-tender. Drain and mash with 30g butter and 50ml milk until smooth and creamy.
5. Step 5: Steam 100g green beans until tender, about 5 minutes. Season with salt and pepper.
6. Step 6: Serve the pork chops with mashed potatoes and green beans.

Whole-Grain Toast with Avocado and Egg

Calories: 600

Ingredients:

• Whole-grain bread 2 slices (120g, 220 calories)
• Avocado 1 medium (100g, 160 calories)
• Egg 2 large (130g, 220 calories)
• Salt and Pepper To taste

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread until golden brown.
2. Step 2: Mash one ripe avocado in a bowl and season with salt and pepper to taste.
3. Step 3: Spread the mashed avocado evenly on the toasted bread.
4. Step 4: In a frying pan, cook two eggs to your preference (sunny side up, scrambled, etc.).
5. Step 5: Place the cooked eggs on top of the avocado toast and serve immediately.

Chicken Wrap with Mixed Greens

Calories: 750

Ingredients:

• Chicken breast 150g (165 calories)
• Whole-wheat wrap 1 large (100g, 220 calories)
• Hummus 1 tablespoon (30g, 70 calories)
• Mixed greens 50g (15 calories)
• Vegetables (e.g., tomato, cucumber) 50g (30 calories)
• Salt and Pepper To taste

Cooking Steps:

1. Step 1: Grill or sauté 150g of chicken breast until fully cooked, seasoning with salt and pepper.
2. Step 2: Warm a whole-wheat wrap in a pan or microwave for a few seconds.
3. Step 3: Spread a tablespoon of hummus over the wrap.
4. Step 4: Slice the cooked chicken breast and place it on the wrap.
5. Step 5: Add a generous handful of mixed greens and some sliced vegetables (e.g., tomatoes, cucumbers) on top.
6. Step 6: Roll the wrap tightly and cut it in half, if desired.

Shrimp Tacos with Coleslaw

Calories: 960

Ingredients:

• Shrimp 200g (200 calories)
• Corn tortillas 2 large (100g, 200 calories)
• Coleslaw mix 100g (25 calories)
• Mayonnaise 1 tablespoon (30g, 90 calories)
• Lime 1 medium (50g, 15 calories)
• Salt and Pepper To taste

Cooking Steps:

1. Step 1: Heat a skillet over medium heat and cook 200g of shrimp until pink and opaque, seasoning with salt and pepper.
2. Step 2: Warm 2 corn tortillas in a pan or microwave.
3. Step 3: In a bowl, mix 100g of coleslaw mix with 1 tablespoon of mayonnaise and a squeeze of lime juice, seasoning with salt and pepper.
4. Step 4: Assemble the tacos by placing the cooked shrimp on the tortillas and topping with the coleslaw mix.
5. Step 5: Serve with lime wedges on the side.

Pancakes with Maple Syrup and Fruit

Calories: 578

Ingredients:

• all-purpose flour 100g
• sugar 1 tablespoon
• baking powder 1 teaspoon
• salt a pinch
• milk 100ml
• egg 1
• butter 1 tablespoon
• maple syrup 50ml
• mixed fruits 100g

Cooking Steps:

1. Step 1: In a bowl, mix 100g of all-purpose flour, 1 tablespoon of sugar, 1 teaspoon of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk 100ml of milk, 1 egg, and 1 tablespoon of melted butter.
3. Step 3: Combine the wet and dry ingredients and mix just until combined.
4. Step 4: Heat a non-stick pan over medium heat and pour 1/4 cup of batter for each pancake. Cook until bubbles form, then flip and cook until golden brown.
5. Step 5: Serve with 50ml of maple syrup and 100g of mixed fresh fruits (e.g., strawberries, blueberries).

Quinoa and Black Bean Bowl

Calories: 693

Ingredients:

• quinoa 100g
• canned black beans 100g
• corn kernels 50g
• bell peppers 50g
• cherry tomatoes 50g
• olive oil 2 tablespoons
• lime 1
• cumin 1 teaspoon
• salt to taste
• avocado 50g

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions.
2. Step 2: In a large bowl, combine cooked quinoa, 100g of canned black beans (rinsed and drained), 50g of corn kernels, some chopped bell peppers, and cherry tomatoes.
3. Step 3: Prepare a dressing by mixing 2 tablespoons of olive oil, juice of 1 lime, 1 teaspoon of cumin, and salt to taste.
4. Step 4: Pour the dressing over the quinoa mixture and toss to combine.
5. Step 5: Serve topped with 50g of sliced avocado.

Roast Beef with Carrots and Potatoes

Calories: 1044

Ingredients:

• beef roast 200g
• carrots 100g
• potatoes 100g
• olive oil 2 tablespoons
• salt to taste
• pepper to taste
• dried rosemary 1 teaspoon

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Season 200g of beef roast with salt, pepper, and 1 teaspoon of dried rosemary.
3. Step 3: Place the beef in a baking dish along with 100g of chopped carrots and 100g of diced potatoes.
4. Step 4: Drizzle 2 tablespoons of olive oil over the vegetables and beef.
5. Step 5: Roast in the oven for 25-30 minutes or until the beef is cooked to your liking and the vegetables are tender.