Master the Kitchen: A Complete 12-Week Meal Plan for Weight Gain Success – Deliciously Balanced Week for Beginners!

Greek Yogurt with Berries and Honey

Calories: 723

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g
• Honey 42g

Cooking Steps:

1. Step 1: Scoop 200g of Greek yogurt into a bowl.
2. Step 2: Top with a mix of 100g of fresh berries (blueberries, strawberries, raspberries).
3. Step 3: Drizzle 2 tbsp (approximately 42g) of honey over the berries.
4. Step 4: Stir gently to combine and enjoy.

Grilled Chicken Salad

Calories: 867

Ingredients:

• Chicken breast 150g
• Mixed greens 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Olive oil 30g
• Balsamic vinegar 15g

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt, pepper, and your choice of herbs.
2. Step 2: Grill the chicken breast for about 6-8 minutes on each side or until fully cooked.
3. Step 3: Chop up 100g of mixed greens, 50g of cherry tomatoes, and 50g of cucumbers.
4. Step 4: Dice the grilled chicken and toss it with the vegetables.
5. Step 5: Drizzle 2 tbsp (approximately 30g) of olive oil and 1 tbsp (approximately 15g) of balsamic vinegar over the salad.

Beef Stir Fry with Vegetables

Calories: 1300

Ingredients:

• Beef strips 200g
• Mixed vegetables 200g
• Vegetable oil 28g
• Soy sauce 36g

Cooking Steps:

1. Step 1: Slice 200g of beef into thin strips.
2. Step 2: Heat 2 tbsp (approximately 28g) of vegetable oil in a pan over medium-high heat.
3. Step 3: Add beef strips to the pan and stir fry until fully cooked, about 5-6 minutes.
4. Step 4: Remove the beef from the pan and set aside.
5. Step 5: Add 200g of mixed vegetables (such as bell peppers, carrots, and broccoli) to the same pan and stir fry for about 5 minutes.
6. Step 6: Return the beef to the pan and add 2 tbsp (approximately 36g) of soy sauce.
7. Step 7: Cook everything together for another 3-4 minutes, stirring occasionally.
8. Step 8: Serve hot.

Oatmeal with Banana and Almonds

Calories: 700

Ingredients:

• Rolled oats 100g
• Banana 120g
• Almonds 30g

Cooking Steps:

1. Step 1: In a medium-sized pot, bring 2 cups of water to a boil.
2. Step 2: Add 100g of rolled oats and reduce heat to low. Cook for 5-7 minutes, stirring occasionally.
3. Step 3: Slice a medium banana (approximately 120g) and add it to the pot in the last 2 minutes of cooking.
4. Step 4: Transfer the cooked oatmeal into a bowl and top with 30g of sliced almonds.
5. Step 5: Drizzle with honey or maple syrup if desired (adjust calories accordingly).

Turkey and Avocado Wrap

Calories: 900

Ingredients:

• Whole wheat tortilla 60g
• Mayonnaise or Greek yogurt 15g
• Turkey breast 100g
• Avocado 70g
• Mixed greens 50g

Cooking Steps:

1. Step 1: Lay out a whole wheat tortilla (approximately 60g).
2. Step 2: Spread 1 tablespoon (15g) of mayonnaise or Greek yogurt on the tortilla.
3. Step 3: Add 100g of sliced cooked turkey breast.
4. Step 4: Slice an avocado (approximately 70g) and place evenly over the turkey.
5. Step 5: Add 50g of mixed greens and roll up the tortilla tightly.
6. Step 6: Cut the wrap in half and serve.

Spaghetti with Meat Sauce

Calories: 1290

Ingredients:

• Whole wheat spaghetti 100g
• Olive oil 15ml
• Ground beef 200g
• Crushed tomatoes 400g
• Dried oregano 1 tsp
• Garlic powder 1 tsp

Cooking Steps:

1. Step 1: Cook 100g of whole wheat spaghetti according to package instructions. Drain and set aside.
2. Step 2: In a pan, heat 1 tablespoon (15ml) of olive oil over medium heat.
3. Step 3: Add 200g of ground beef and cook until browned, breaking it up with a spoon.
4. Step 4: Add 1 can (400g) of crushed tomatoes, 1 teaspoon of dried oregano, and 1 teaspoon of garlic powder to the pan. Simmer for 10-15 minutes.
5. Step 5: Toss the cooked spaghetti with the meat sauce.
6. Step 6: Serve with grated Parmesan cheese on top if desired (adjust calories accordingly).

Smoothie Bowl with Granola

Calories: 800

Ingredients:

• Frozen banana 1 medium
• Mixed berries 150g
• Almond milk 200ml
• Granola 50g
• Fresh berries a handful
• Honey optional, drizzle

Cooking Steps:

1. Step 1: Blend one frozen banana, 150g of mixed berries, and 200ml of almond milk until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with 50g of granola and a handful of fresh berries.
4. Step 4: Add a drizzle of honey if desired.

Tuna Salad

Calories: 1000

Ingredients:

• Tuna (canned) 1 can
• Lettuce 150g
• Cherry tomatoes 50g
• Cucumber slices 50g
• Shredded carrots 50g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Drain a can of tuna and place it in a bowl.
2. Step 2: Add 150g of chopped lettuce, 50g of cherry tomatoes, 50g of cucumber slices, and 50g of shredded carrots.
3. Step 3: Toss the ingredients with 2 tablespoons of olive oil and 1 tablespoon of lemon juice.
4. Step 4: Season with salt and pepper to taste.

Baked Chicken with Sweet Potatoes

Calories: 1100

Ingredients:

• Chicken breast 200g
• Sweet potatoes 200g
• Olive oil 2 tablespoons
• Salt and pepper to taste
• Garlic powder a pinch

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Season 200g of chicken breast with salt, pepper, and a pinch of garlic powder.
3. Step 3: Place the chicken breast and 200g of diced sweet potatoes on a baking tray.
4. Step 4: Drizzle with 2 tablespoons of olive oil and bake for 20 minutes or until the chicken is cooked through and the sweet potatoes are tender.

Scrambled Eggs with Spinach

Calories: 723

Ingredients:

• Eggs 200g
• Spinach 50g
• Milk 25g
• Butter 5g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack the eggs into a bowl. Add a splash of milk, season with salt and pepper, and whisk until well combined.
2. Step 2: Heat a non-stick frying pan over medium heat and add a small knob of butter.
3. Step 3: Pour in the egg mixture and cook, stirring continuously, until the eggs are scrambled to your preference.
4. Step 4: Add the spinach to the pan and cook for a further 1-2 minutes until wilted.
5. Step 5: Serve immediately.

Chicken Caesar Salad

Calories: 927

Ingredients:

• Chicken Breast 200g
• Lettuce 100g
• Croutons 30g
• Caesar Dressing 50g
• Parmesan Cheese 20g

Cooking Steps:

1. Step 1: Grill the chicken breast until fully cooked, about 10 minutes on medium-high heat.
2. Step 2: While the chicken cooks, wash and chop the lettuce.
3. Step 3: In a large bowl, combine the lettuce, croutons, and Caesar dressing.
4. Step 4: Once the chicken is cooked, slice it into strips and add to the salad.
5. Step 5: Toss everything together, sprinkle with Parmesan, and serve.

Pork Chops with Green Beans

Calories: 1152

Ingredients:

• Pork Chops 250g
• Green Beans 150g
• Olive Oil 15g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Season the pork chops with salt and pepper.
2. Step 2: Heat olive oil in a large skillet over medium-high heat.
3. Step 3: Add the pork chops to the skillet and cook for about 4-5 minutes on each side, or until cooked through.
4. Step 4: While the pork chops are cooking, steam the green beans until tender, about 5-7 minutes.
5. Step 5: Serve the pork chops hot with a side of green beans.

Avocado Toast with Cherry Tomatoes

Calories: 750

Ingredients:

• Whole-grain bread 2 slices
• Cherry tomatoes 10 pcs
• Avocado 1 large
• Olive oil 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread until golden brown.
2. Step 2: While the bread is toasting, halve 10 cherry tomatoes.
3. Step 3: Slice one large avocado and scoop the flesh into a bowl, mashing it with a fork until smooth.
4. Step 4: Spread the mashed avocado evenly onto the toasted bread slices.
5. Step 5: Top the avocado toast with cherry tomato halves.
6. Step 6: Season with salt, pepper, and a drizzle of olive oil.

Quinoa Salad with Veggies

Calories: 1015

Ingredients:

• Quinoa 1 cup
• Bell pepper 1 medium
• Cucumber 1 medium
• Cherry tomatoes 15 pcs
• Olive oil 2 tbsp
• Lemon juice 2 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse 1 cup of quinoa under cold water.
2. Step 2: In a medium pot, combine rinsed quinoa and 2 cups of water, bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes.
3. Step 3: While quinoa is cooking, dice 1 bell pepper, 1 cucumber, and halve 15 cherry tomatoes.
4. Step 4: In a large bowl, combine cooked quinoa with the diced vegetables and cherry tomatoes.
5. Step 5: Drizzle 2 tbsp of olive oil and 2 tbsp of lemon juice over the salad and mix well.
6. Step 6: Season with salt and pepper to taste.

Salmon with Quinoa and Asparagus

Calories: 1150

Ingredients:

• Salmon fillet 200g
• Asparagus 1 bunch
• Quinoa 1/2 cup
• Olive oil 2 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Place a 1-pound salmon fillet on a greased baking sheet.
3. Step 3: Season the salmon with 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and a drizzle of 1 tablespoon of olive oil.
4. Step 4: Trim the ends of 1 bunch of asparagus and arrange them around the salmon on the baking sheet. Drizzle with an additional 1 tablespoon of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
5. Step 5: Bake in the preheated oven for 15-20 minutes until the salmon is cooked through and the asparagus is tender.
6. Step 6: While the salmon is baking, rinse 1/2 cup of quinoa under cold water. Cook it according to package instructions, generally by combining it with 1 cup of water, bringing to a boil, then reducing to a simmer for 15 minutes or until the water is absorbed.
7. Step 7: Serve the cooked salmon and asparagus with the quinoa.

Peanut Butter and Banana Smoothie

Calories: 723

Ingredients:

• Banana 200g
• Peanut Butter 2 tablespoons
• Milk 1 cup
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Peel and slice the banana.
2. Step 2: In a blender, combine the banana, peanut butter, milk, and honey.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and serve immediately.

Chicken Wrap with Lettuce and Tomato

Calories: 867

Ingredients:

• Chicken Breast 200g
• Tortilla 1 large
• Lettuce 2 leaves
• Tomato 1 medium
• Mayonnaise 1 tablespoon

Cooking Steps:

1. Step 1: Season and cook the chicken breast in a pan until fully cooked.
2. Step 2: Warm the tortilla in a pan or microwave.
3. Step 3: Slice the cooked chicken.
4. Step 4: On the tortilla, place the lettuce, tomato slices, and chicken slices.
5. Step 5: Add mayonnaise or any preferred dressing.
6. Step 6: Wrap the tortilla and serve.

Shrimp Stir-Fry with Bell Peppers

Calories: 1235

Ingredients:

• Shrimp 300g
• Bell Peppers 200g
• Garlic 2 cloves
• Soy Sauce 2 tablespoons
• Vegetable Oil 1 tablespoon

Cooking Steps:

1. Step 1: Heat oil in a large pan or wok over medium-high heat.
2. Step 2: Add minced garlic and sauté until fragrant.
3. Step 3: Add shrimp and cook until they turn pink.
4. Step 4: Add sliced bell peppers and continue to stir-fry.
5. Step 5: Season with soy sauce and a pinch of salt and pepper.
6. Step 6: Stir-fry for another 3-5 minutes until the bell peppers are tender.
7. Step 7: Serve hot over a bed of rice or noodles if preferred.

Whole Grain Pancakes with Maple Syrup

Calories: 723

Ingredients:

• Whole grain flour 150g
• Baking powder 3g
• Salt Pinch
• Egg 1 large
• Milk 250ml
• Maple syrup 60ml
• Butter For greasing

Cooking Steps:

1. Step 1: In a mixing bowl, combine 150g of whole grain flour, 3g of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk together 1 large egg, 250ml of milk, and 30ml of maple syrup until well combined.
3. Step 3: Slowly pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix.
4. Step 4: Heat a non-stick pan over medium heat and lightly grease it with butter or cooking spray.
5. Step 5: Pour 60ml (1/4 cup) of batter onto the pan for each pancake. Cook until bubbles form on the surface, then flip and cook for another 1-2 minutes or until both sides are golden brown. Repeat with the remaining batter.
6. Step 6: Serve the pancakes warm with an additional 30ml of maple syrup drizzled on top.

Egg Salad Sandwich

Calories: 868

Ingredients:

• Eggs 3 large
• Mayonnaise 60g
• Mustard 10g
• Salt and pepper To taste
• Celery 1 stalk
• Red onion 1 small
• Whole grain bread 4 slices

Cooking Steps:

1. Step 1: Boil 3 large eggs for 10 minutes. Let them cool, then peel and chop them.
2. Step 2: In a bowl, combine the chopped eggs, 60g of mayonnaise, 10g of mustard, salt, and pepper.
3. Step 3: Chop 1 celery stalk and 1 small red onion, and mix them into the egg salad.
4. Step 4: Toast 4 slices of whole grain bread.
5. Step 5: Spread the egg salad mixture onto 2 slices of the toasted bread, and top with the remaining 2 slices to make sandwiches.

Beef Tacos with Guacamole

Calories: 1269

Ingredients:

• Ground beef 300g
• Taco seasoning 10g
• Water 50ml
• Avocado 1 large
• Lime juice 20g
• Salt and pepper To taste
• Taco shells 4
• Tomatoes 2
• Lettuce 50g

Cooking Steps:

1. Step 1: Heat 300g of ground beef in a skillet over medium heat until fully cooked. Drain excess fat.
2. Step 2: Add 10g of taco seasoning and 50ml of water to the skillet. Stir and cook until the mixture thickens.
3. Step 3: In a separate bowl, mash 1 large avocado and mix with 20g of lime juice, salt, and pepper to make guacamole.
4. Step 4: Warm 4 taco shells in the oven according to package instructions.
5. Step 5: Fill each taco shell with cooked beef, top with guacamole, diced tomatoes, and shredded lettuce.