Transform Your Cooking Skills: Weekly Gourmet Delights Meal Plan for Young Men Ready to Gain Weight!

Scrambled Eggs with Toast

Calories: 750

Ingredients:

• Eggs 3 large
• Butter 1 tablespoon
• Whole-grain bread 2 slices
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack open 3 large eggs into a bowl and beat them lightly.
2. Step 2: Add a pinch of salt and pepper to the eggs and whisk well.
3. Step 3: Heat a non-stick frying pan on medium heat and add 1 tablespoon of butter.
4. Step 4: Pour the beaten eggs into the pan and let it sit undisturbed for a minute.
5. Step 5: Gently stir the eggs with a spatula to create large soft curds. Cook for another 2-3 minutes, stirring occasionally until the eggs are slightly runny yet cooked.
6. Step 6: Toast two slices of whole-grain bread in a toaster.
7. Step 7: Serve the scrambled eggs with the toasted bread on a plate.

Grilled Chicken Salad

Calories: 850

Ingredients:

• Chicken breast 150g
• Mixed salad greens 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat a grill pan over medium-high heat.
2. Step 2: Season the chicken breast with salt, pepper, and a dash of olive oil.
3. Step 3: Grill the chicken for 6-7 minutes on each side until fully cooked.
4. Step 4: In a large bowl, combine mixed salad greens, cherry tomatoes, and sliced cucumber.
5. Step 5: Slice the grilled chicken and place it over the salad greens.
6. Step 6: Dress the salad with lemon juice and extra virgin olive oil to taste.
7. Step 7: Toss the salad gently to mix the ingredients together.
8. Step 8: Serve immediately.

Spaghetti with Marinara Sauce

Calories: 1200

Ingredients:

• Spaghetti 200g
• Olive oil 2 tablespoons
• Garlic 2 cloves
• Canned crushed tomatoes 400g
• Red pepper flakes a pinch
• Parmesan cheese optional
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Bring a pot of salted water to a boil and cook 200g of spaghetti according to package instructions.
2. Step 2: While spaghetti is cooking, heat 2 tablespoons of olive oil in a saucepan over medium heat.
3. Step 3: Add chopped garlic and sauté for 1 minute.
4. Step 4: Add 400g of canned crushed tomatoes, salt, pepper, and a pinch of red pepper flakes.
5. Step 5: Simmer the sauce for about 10 minutes until it thickens slightly.
6. Step 6: Drain the cooked spaghetti and add it to the saucepan with marinara sauce.
7. Step 7: Toss the spaghetti to coat with the sauce evenly.
8. Step 8: Serve hot with grated Parmesan cheese if desired.

Yogurt Parfait with Berries

Calories: 723

Ingredients:

• Plain yogurt 200g
• Mixed berries 100g
• Granola 30g
• Honey 1 tablespoon (optional)

Cooking Steps:

1. Step 1: Scoop 200g of plain yogurt into a bowl.
2. Step 2: Layer 100g of mixed berries on top of the yogurt.
3. Step 3: Sprinkle 30g of granola over the berries.
4. Step 4: Drizzle 1 tablespoon of honey if desired.

Turkey Sandwich

Calories: 867

Ingredients:

• Whole-grain bread 2 slices
• Turkey slices 100g
• Mayonnaise 1 tablespoon
• Tomato 2 slices
• Lettuce Handful

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread.
2. Step 2: Spread 1 tablespoon of mayonnaise on one side of each slice.
3. Step 3: Layer 100g of sliced turkey meat on the bottom slice.
4. Step 4: Add two slices of tomato and a handful of lettuce leaves.
5. Step 5: Close the sandwich with the second slice of bread.

Beef Stir Fry with Vegetables

Calories: 1302

Ingredients:

• Beef 200g
• Mixed vegetables 150g
• Soy sauce 2 tablespoons
• Oil 1 tablespoon

Cooking Steps:

1. Step 1: Heat a tablespoon of oil in a pan over medium heat.
2. Step 2: Add 200g of sliced beef and sauté until browned.
3. Step 3: Add 150g of mixed vegetables and continue cooking for 5 minutes.
4. Step 4: Stir in 2 tablespoons of soy sauce and cook for an additional 2 minutes.
5. Step 5: Serve hot with steamed rice, if desired.

Pancakes with Syrup

Calories: 723

Ingredients:

• All-purpose flour 150g
• Sugar 1 tablespoon
• Baking powder 1 teaspoon
• Salt Pinch
• Egg 1
• Milk 120ml
• Butter 30g
• Maple syrup 60ml

Cooking Steps:

1. Step 1: In a large bowl, mix 150g 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 1 egg and 120ml of milk. Add this mixture to the dry ingredients and stir until smooth.
3. Step 3: Heat a non-stick pan over medium heat. Pour 50ml of the pancake batter into the pan and cook until bubbles form on the surface, then flip and cook until golden brown.
4. Step 4: Stack the pancakes and top with 30g of butter and 60ml of maple syrup before serving.

Caesar Salad with Grilled Chicken

Calories: 867

Ingredients:

• Romaine lettuce 200g
• Grilled chicken breast 120g
• Croutons 50g
• Caesar dressing 2 tablespoons
• Parmesan cheese 20g

Cooking Steps:

1. Step 1: In a bowl, mix 200g of romaine lettuce, 120g of grilled chicken breast, and 50g of croutons.
2. Step 2: Prepare dressing by mixing 2 tablespoons of Caesar dressing with 20g of grated Parmesan cheese.
3. Step 3: Drizzle dressing over the salad and toss well to combine.
4. Step 4: Serve topped with extra Parmesan cheese if desired.

Baked Salmon with Quinoa

Calories: 1302

Ingredients:

• Salmon fillet 250g
• Quinoa 150g
• Olive oil 1 tablespoon
• Salt To taste
• Pepper To taste
• Lemon slices 2 pieces
• Fresh dill 1 tablespoon

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Place a 250g salmon fillet on a baking sheet lined with foil. Season with salt, pepper, and a drizzle of olive oil.
3. Step 3: Bake for 8-10 minutes until the salmon is cooked through.
4. Step 4: Meanwhile, cook 150g of quinoa according to package instructions.
5. Step 5: Serve the salmon on a bed of quinoa, garnished with lemon slices and fresh dill.

Oatmeal with Bananas

Calories: 700

Ingredients:

• Oats 80g
• Banana 1 medium
• Milk or water 1 cup

Cooking Steps:

1. Step 1: Bring 1 cup of water or milk to boil in a small pot.
2. Step 2: Add 80g of oats to the boiling liquid.
3. Step 3: Reduce the heat to low and simmer for about 5-7 minutes, stirring occasionally.
4. Step 4: While oats are cooking, slice one medium banana.
5. Step 5: When oats are cooked, remove from heat and stir in the banana slices.
6. Step 6: Add a pinch of salt and a little honey or sugar to taste, if desired.

Tuna Salad

Calories: 900

Ingredients:

• Canned tuna 1 can
• Lettuce 50g
• Cucumber 50g
• Tomato 50g
• Mayonnaise 2 tablespoons
• Lemon juice splash

Cooking Steps:

1. Step 1: Drain a can of tuna and place the tuna in a medium bowl.
2. Step 2: Chop 50g of lettuce, 50g of cucumber, and 50g of tomato.
3. Step 3: Add the chopped vegetables to the bowl with the tuna.
4. Step 4: In a small bowl, mix 2 tablespoons of mayonnaise with a splash of lemon juice.
5. Step 5: Pour the dressing over the tuna and vegetables, mix gently.
6. Step 6: Season with salt and pepper to taste.

Chicken Alfredo Pasta

Calories: 1300

Ingredients:

• Pasta 100g
• Chicken breast 150g
• Cream 100ml
• Grated cheese 50g
• Butter 2 tablespoons

Cooking Steps:

1. Step 1: Cook 100g of pasta according to package instructions; drain and set aside.
2. Step 2: In a large pan, melt 2 tablespoons of butter over medium heat.
3. Step 3: Add 150g of chicken breast pieces to the pan and cook until golden brown, about 5-7 minutes.
4. Step 4: Add 100ml of cream and 50g of grated cheese to the pan, stirring until the cheese is melted.
5. Step 5: Add the cooked pasta to the pan and mix well to combine with the sauce.
6. Step 6: Season with salt and pepper to taste and serve hot.

French Toast with Maple Syrup

Calories: 723

Ingredients:

• Eggs 2
• Milk 100ml
• Cinnamon 1 pinch
• Bread 4 slices
• Butter 1 tablespoon
• Maple Syrup 2 tablespoons

Cooking Steps:

1. Step 1: In a bowl, whisk together 2 eggs, 100ml milk, and a pinch of cinnamon.
2. Step 2: Dip 4 slices of bread into the egg mixture until fully coated.
3. Step 3: Heat a non-stick skillet over medium heat and melt 1 tablespoon butter.
4. Step 4: Place the bread slices on the skillet and cook for 2-3 minutes on each side until golden brown.
5. Step 5: Serve with 2 tablespoons of maple syrup.

Greek Salad with Grilled Shrimp

Calories: 867

Ingredients:

• Shrimp 200g
• Salt and Pepper to taste
• Olive Oil 2 tablespoons
• Cucumber 100g
• Cherry Tomatoes 100g
• Red Onion 50g
• Feta Cheese 50g
• Olives 50g
• Lemon Juice 1 tablespoon

Cooking Steps:

1. Step 1: Preheat a grill or grill pan over medium heat.
2. Step 2: Season 200g shrimp with salt, pepper, and 1 tablespoon olive oil.
3. Step 3: Grill shrimp for 2-3 minutes on each side until opaque.
4. Step 4: In a large bowl, combine 100g chopped cucumbers, 100g cherry tomatoes, 50g red onions, 50g feta cheese, and 50g olives.
5. Step 5: Whisk together 1 tablespoon olive oil, 1 tablespoon lemon juice, salt, and pepper for the dressing.
6. Step 6: Add the grilled shrimp to the salad, pour the dressing, and toss gently.

BBQ Chicken with Roasted Potatoes

Calories: 1302

Ingredients:

• Potatoes 300g
• Olive Oil 2 tablespoons
• Salt and Pepper to taste
• Chicken Breast 200g
• BBQ Sauce 3 tablespoons

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Cut 300g potatoes into bite-sized pieces, toss with 2 tablespoons olive oil, salt, and pepper.
3. Step 3: Place potatoes on a baking sheet and roast for 20 minutes or until golden and tender.
4. Step 4: Brush 200g chicken breast with 3 tablespoons BBQ sauce.
5. Step 5: Grill the chicken over medium heat for 5-7 minutes on each side or until cooked through.
6. Step 6: Serve the grilled chicken with roasted potatoes and a side of BBQ sauce.

Smoothie Bowl

Calories: 750

Ingredients:

• Frozen mixed berries 100g
• Greek yogurt 70g
• Rolled oats 30g
• Sliced almonds 10g
• Banana 20g
• Granola 20g

Cooking Steps:

1. Step 1: Blend 100g of frozen mixed berries with 70g of Greek yogurt and 30g of rolled oats until smooth.
2. Step 2: Pour the mixture into a bowl and top with 10g of sliced almonds, 20g of sliced bananas, and 20g of granola.

Club Sandwich

Calories: 925

Ingredients:

• Whole grain bread 50g
• Mayonnaise 10g
• Turkey breast slices 50g
• Tomato 30g
• Lettuce 30g
• Cheddar cheese 20g

Cooking Steps:

1. Step 1: Toast 2 slices of whole grain bread.
2. Step 2: Spread mayonnaise on each slice.
3. Step 3: Layer with 50g of turkey breast slices, 30g of sliced tomatoes, and 30g of lettuce.
4. Step 4: Add 20g of cheddar cheese slices.
5. Step 5: Top with the other slice of bread, cut the sandwich diagonally.

Turkey Meatballs with Marinara

Calories: 1150

Ingredients:

• Ground turkey 200g
• Breadcrumbs 30g
• Egg 1
• Salt To taste
• Pepper To taste
• Marinara sauce 200g

Cooking Steps:

1. Step 1: Mix 200g of ground turkey with 30g of breadcrumbs, 1 beaten egg, salt, and pepper.
2. Step 2: Form meatballs and cook in a pan over medium heat until browned.
3. Step 3: Add 200g of marinara sauce to the pan and simmer until the meatballs are cooked through.

Avocado Toast

Calories: 723

Ingredients:

• Whole-grain bread 100g
• Avocado 150g

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread until golden brown.
2. Step 2: In a bowl, mash one avocado with a fork. Season with salt and pepper to taste.
3. Step 3: Spread the mashed avocado evenly over the toasted bread.
4. Step 4: Optionally, top with a sprinkle of chili flakes for some heat.
5. Step 5: Serve immediately and enjoy your avocado toast.

Chicken Quesadillas

Calories: 868

Ingredients:

• Tortillas 100g
• Chicken breast 100g
• Cheese 50g
• Bell peppers 50g

Cooking Steps:

1. Step 1: Preheat a non-stick pan over medium heat.
2. Step 2: Place a tortilla flat in the pan and sprinkle shredded chicken breast evenly over half.
3. Step 3: Add grated cheese and chopped bell peppers over the chicken.
4. Step 4: Fold the tortilla in half and cook until the cheese has melted and the tortilla is golden brown.
5. Step 5: Flip the quesadilla and cook the other side for 2-3 minutes.
6. Step 6: Remove from the pan, slice into wedges, and serve.

Pork Chops with Mashed Potatoes

Calories: 1331

Ingredients:

• Pork chops 200g
• Potatoes 150g
• Milk 50g
• Butter 10g

Cooking Steps:

1. Step 1: Season pork chops with salt, pepper, and a pinch of garlic powder.
2. Step 2: Heat oil in a large skillet over medium-high heat.
3. Step 3: Add pork chops to the skillet and cook for about 4 minutes per side.
4. Step 4: For the mashed potatoes, peel and boil potatoes until tender.
5. Step 5: Mash the cooked potatoes with milk, butter, salt, and pepper to taste.
6. Step 6: Serve the pork chops hot with a side of mashed potatoes.