Gourmet Flavor Week: A Beginner's Journey to Delicious Muscle Gain Meals!

Greek Yogurt with Berries

Calories: 524

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g

Cooking Steps:

1. Step 1: In a bowl, mix 200g of Greek yogurt.
2. Step 2: Gently rinse and pat dry 100g of mixed berries (such as strawberries, blueberries, and raspberries).
3. Step 3: Add the berries on top of the yogurt.
4. Step 4: Optional: drizzle with a teaspoon of honey if additional sweetness is desired.

Turkey Sandwich with Lettuce and Tomato

Calories: 734

Ingredients:

• Whole-grain bread 2 slices
• Turkey breast slices 100g
• Lettuce leaves 3-4 leaves
• Tomato 2 medium-sized
• Mayonnaise 1 tablespoon

Cooking Steps:

1. Step 1: Toast 2 slices of whole-grain bread lightly on both sides.
2. Step 2: Spread mayonnaise evenly on each slice of the toasted bread.
3. Step 3: Layer 100g of sliced turkey on one slice of bread.
4. Step 4: Wash and slice 2 medium-sized tomatoes.
5. Step 5: Add the sliced tomatoes and 3-4 leaves of washed lettuce over the turkey.
6. Step 6: Top with the second slice of bread to form a sandwich.
7. Step 7: Cut the sandwich diagonally to serve.

Grilled Salmon with Lemon and Dill

Calories: 837

Ingredients:

• Salmon filet 200g
• Lemon 1/2 piece
• Fresh dill 1 tablespoon

Cooking Steps:

1. Step 1: Preheat the grill on a medium-high setting.
2. Step 2: Season 200g of salmon filet with salt and pepper.
3. Step 3: Squeeze the juice of half a lemon over the salmon.
4. Step 4: Sprinkle fresh dill evenly over the fish.
5. Step 5: Place the salmon skin-side down on the preheated grill.
6. Step 6: Grill for 6-8 minutes until the fish is cooked through and flakes easily.
7. Step 7: Serve immediately with a side of grilled vegetables or a light salad.

Banana Oatmeal

Calories: 523

Ingredients:

• Rolled oats 100g
• Milk (whole) 1 cup
• Banana 1/2 large

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of milk to a simmer over medium heat.
2. Step 2: Stir in 100g of rolled oats and reduce the heat to low. Cook for 5 minutes.
3. Step 3: Slice half a banana and stir it into the oats.
4. Step 4: Cook for another 3 minutes until the mixture thickens.
5. Step 5: Remove from heat, let it sit for a minute, then serve warm.

BLT Sandwich

Calories: 628

Ingredients:

• Bacon 3 slices
• Lettuce Leaves from 2 leaves
• Tomato 1 medium
• Mayonnaise 2 tablespoons
• Bread (Italian ciabatta) 2 slices

Cooking Steps:

1. Step 1: Cook three slices of bacon in a pan over medium heat until crispy, about 5 minutes.
2. Step 2: Cut a tomato into thin slices.
3. Step 3: Spread 1 tablespoon of mayonnaise on each slice of bread.
4. Step 4: Place the lettuce leaves on one slice of bread.
5. Step 5: Layer tomato slices over the lettuce.
6. Step 6: Add 3 slices of crispy bacon on top of the tomatoes.
7. Step 7: Close the sandwich with the other slice of bread, mayonnaise side down.
8. Step 8: Cut the sandwich in half and serve.

Pasta Primavera

Calories: 945

Ingredients:

• Pasta (penne or fusilli) 200g
• Olive oil 2 tablespoons
• Onion 1 small, chopped
• Garlic 2 cloves, minced
• Bell peppers 1 red, sliced
• Zucchini 1 medium, sliced
• Cherry tomatoes 100g, halved
• Salt and pepper To taste
• Parmesan cheese (optional) 50g

Cooking Steps:

1. Step 1: Boil water in a pot and cook 200g of pasta until al dente, following package instructions, about 8 minutes.
2. Step 2: In a pan, heat olive oil over medium heat and add chopped onion and garlic. Sauté for 2 minutes.
3. Step 3: Add sliced bell peppers and zucchini to the pan, sauté for another 2-3 minutes.
4. Step 4: Stir in cherry tomatoes and cook for 2 more minutes.
5. Step 5: Drain pasta and add it to the vegetable mix.
6. Step 6: Toss everything together with a sprinkle of salt and pepper to taste.
7. Step 7: Serve hot with grated Parmesan cheese if desired.

Egg Muffins with Spinach

Calories: 600

Ingredients:

• Eggs 6 large
• Spinach 100g
• Bell Peppers 50g
• Salt 1 pinch
• Pepper 1 pinch

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F) and grease a muffin tin.
2. Step 2: In a bowl, whisk 6 eggs with a pinch of salt and pepper.
3. Step 3: Chop 100g of spinach and 50g of bell peppers, and add to the eggs.
4. Step 4: Divide the mixture equally into the prepared muffin cups.
5. Step 5: Bake for 15-20 minutes or until eggs are set.

Cobb Salad

Calories: 710

Ingredients:

• Chicken Breast 100g
• Mixed Greens 80g
• Cherry Tomatoes 50g
• Avocado 50g
• Blue Cheese 30g
• Olive Oil 10ml
• Vinegar to taste

Cooking Steps:

1. Step 1: Cook 100g of chicken breast and let it cool.
2. Step 2: In a large bowl, place 80g of mixed greens.
3. Step 3: Chop the cooled chicken and add it to the salad.
4. Step 4: Add 50g cherry tomatoes, 50g avocado, and 30g blue cheese crumbs.
5. Step 5: Drizzle with olive oil and vinegar to taste.
6. Step 6: Toss everything to combine evenly.

Chicken Piccata

Calories: 800

Ingredients:

• Chicken Breast 150g
• Flour 50g
• Olive Oil 20ml
• Chicken Stock 100ml
• Lemon Juice 30ml
• Capers 10g

Cooking Steps:

1. Step 1: Slice 150g of chicken breast in half horizontally to make thinner pieces.
2. Step 2: Season with salt and dredge in flour, shaking off excess.
3. Step 3: In a pan over medium heat, add 20ml of olive oil.
4. Step 4: Cook the chicken for 3 minutes per side until golden brown.
5. Step 5: Remove chicken and deglaze the pan with 100ml of chicken stock, 30ml of lemon juice and capers.
6. Step 6: Return chicken to the pan and simmer for another 5 minutes.

Smoothie Bowl

Calories: 524

Ingredients:

• Frozen berries 100g
• Low-fat milk 100ml
• Low-fat Greek yogurt 50g
• Granola 20g
• Almonds 10g

Cooking Steps:

1. Step 1: Combine 100g of frozen berries with 100ml of low-fat milk in a blender.
2. Step 2: Blend until smooth and pour into a bowl.
3. Step 3: Top with 50g of low-fat Greek yogurt, 20g of granola, and 10g of almonds.

Grilled Chicken Wrap

Calories: 733

Ingredients:

• Chicken breast 150g
• Whole wheat tortilla 1 piece
• Lettuce 50g
• Tomatoes 30g
• Shredded cheese 20g

Cooking Steps:

1. Step 1: Season 150g chicken breast with salt and pepper.
2. Step 2: Grill chicken on medium heat for 5-7 minutes on each side until cooked through.
3. Step 3: Warm a whole wheat tortilla.
4. Step 4: Fill tortilla with sliced grilled chicken, 50g lettuce, 30g sliced tomatoes, and 20g shredded cheese.
5. Step 5: Roll the tortilla into a wrap and serve.

Vegetable Stir Fry with Rice

Calories: 838

Ingredients:

• Rice 100g
• Mixed vegetables 100g
• Olive oil 1 tablespoon
• Soy sauce 1 tablespoon

Cooking Steps:

1. Step 1: Cook 100g of rice as per package instructions.
2. Step 2: Heat 1 tablespoon olive oil in a pan.
3. Step 3: Add 100g mixed vegetables (like bell peppers, zucchini, and carrots) and sauté for 5 minutes.
4. Step 4: Add soy sauce and continue to cook for another 2-3 minutes.
5. Step 5: Serve the stir-fried vegetables over the cooked rice.

Whole Grain Bagel with Cream Cheese

Calories: 523

Ingredients:

• Whole Grain Bagel 1 large bagel (100g)
• Cream Cheese 2 tablespoons (50g)

Cooking Steps:

1. Step 1: Slice the whole grain bagel in half.
2. Step 2: Spread cream cheese evenly on each half.
3. Step 3: Serve the bagel with optional toppings such as sliced tomato or cucumber.

Quinoa Salad with Grilled Vegetables

Calories: 628

Ingredients:

• Quinoa 1/2 cup dry (85g)
• Zucchini 1 small
• Bell Pepper 1 medium
• Eggplant 1/2 medium
• Olive Oil 1 tablespoon

Cooking Steps:

1. Step 1: Cook quinoa according to package instructions and let cool.
2. Step 2: Chop zucchini, bell pepper, and eggplant into bite-sized pieces.
3. Step 3: Grill vegetables for 5 minutes until tender.
4. Step 4: Combine cooked quinoa, grilled vegetables, and a drizzle of olive oil in a bowl.
5. Step 5: Mix well and season with salt and pepper to taste.

Beef Tacos

Calories: 882

Ingredients:

• Ground Beef 150g
• Taco Shells 2 shells
• Lettuce 1/4 cup shredded
• Tomato 1 small diced
• Cheddar Cheese 1/4 cup shredded

Cooking Steps:

1. Step 1: Brown ground beef in a skillet over medium heat until fully cooked.
2. Step 2: Warm taco shells in the oven or on a skillet.
3. Step 3: Fill each taco shell with cooked beef.
4. Step 4: Top with chopped lettuce, diced tomatoes, and shredded cheese.
5. Step 5: Serve immediately.

Pancakes with Maple Syrup

Calories: 500

Ingredients:

• All-purpose flour 100g
• Sugar 30g
• Baking powder 10g
• Salt 1g
• Egg 1 large
• Milk 200ml
• Vegetable oil 20ml
• Maple syrup 50ml

Cooking Steps:

1. Step 1: In a bowl, mix 1 cup of all-purpose flour, 2 tablespoons of sugar, 1 tablespoon of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk together 1 egg, 3/4 cup milk, and 2 tablespoons of vegetable oil.
3. Step 3: Gradually blend the wet ingredients into the dry ingredients until smooth.
4. Step 4: Heat a non-stick skillet over medium heat and lightly oil it.
5. Step 5: Pour 1/4 cup batter for each pancake and cook until bubbles form on the surface. Flip and cook another minute until golden brown.
6. Step 6: Serve the pancakes warm with a drizzle of maple syrup on top.

Tuna Salad

Calories: 600

Ingredients:

• Canned tuna 150g
• Tomato 100g
• Cucumber 50g
• Red onion 50g
• Olive oil 30ml
• Lemon juice 15ml
• Salt 1g
• Pepper 1g

Cooking Steps:

1. Step 1: Drain 1 can (150g) of tuna and place it in a bowl.
2. Step 2: Add 1 diced tomato, 1/2 chopped cucumber, and 1/4 chopped red onion to the bowl.
3. Step 3: Mix in 2 tablespoons of olive oil and 1 tablespoon of lemon juice.
4. Step 4: Season with salt and pepper to taste.
5. Step 5: Toss everything together gently.
6. Step 6: Serve chilled or at room temperature, garnished with fresh parsley.

Lemon Garlic Shrimp Pasta

Calories: 1000

Ingredients:

• Pasta 200g
• Shrimp 300g
• Garlic 10g
• Lemon juice 30ml
• Lemon zest 5g
• Parsley 10g
• Salt 2g
• Pepper 2g

Cooking Steps:

1. Step 1: Cook 200g of pasta in boiling water until al dente. Drain and set aside.
2. Step 2: In a pan, heat 2 tablespoons of olive oil over medium heat.
3. Step 3: Add 300g of shrimp and cook until pink, about 2 minutes per side.
4. Step 4: Add 3 minced garlic cloves and cook for another minute.
5. Step 5: Squeeze in the juice of 1 lemon and add 1 teaspoon of lemon zest.
6. Step 6: Toss the cooked pasta in the pan with shrimp.
7. Step 7: Season with salt, pepper, and fresh parsley. Serve hot.