Master the Kitchen: A Complete 12-Week Meal Plan for Weight Gain Success – Deliciously Balanced Week for Beginners!
Posted on August 5, 2024
Embark on a culinary journey with this beginner-friendly, moderately varied meal plan designed to help you gain weight healthily over 12 weeks.
Ideal for an 18-year-old male with a sedentary lifestyle and limited cooking experience, each meal is curated to be assembled in 30 minutes or less.
Why Eating Healthy Matters: A Journey into Delicious and Nutritious Meals
As an 18-year-old, navigating the transition into adulthood can feel like a whirlwind of choices, responsibilities, and new experiences. Among these, perhaps one of the most vital and often overlooked aspects is nutrition. Incorporating a well-balanced meal plan into your daily routine not only influences your physical health but also has profound effects on your mental clarity, energy levels, and overall well-being. Today, we dive into a specially designed meal plan tailored for an 18-year-old with beginner cooking skills—aptly named 'Deliciously Balanced Week.' This meal plan emphasizes moderation and variety, catering to a sedentary lifestyle while supporting healthy weight gain. While the allure of fast food and convenience foods is strong for young adults, choosing to prepare your meals at home can unlock both fun and fulfillment.
Crafting Your Culinary Foundation: The Importance of a Custom Meal Planner
Meal planning isn’t just about following recipes; it’s a creative process that empowers you to build a strong foundation for your cooking journey. A custom meal planner can serve as the framework for exploring flavors and exploring nutritional choices that suit your lifestyle. For our 18-year-old beginner chef, each recipe in the 'Deliciously Balanced Week' is carefully curated with simplicity in mind, ensuring that every dish can be prepared in 30 minutes or less. Imagine waking up to a bowl of Greek Yogurt topped with vibrant berries and a drizzle of honey; not only does this breakfast burst with flavor, but it's also a delicious way to kickstart your day, packed with protein and antioxidants. As you move to lunch, picture a refreshing Grilled Chicken Salad, bursting with fresh greens and a light vinaigrette that leaves you feeling invigorated. The art of cooking doesn’t have to be intimidating; with this plan, you’ll discover how easy it is to whip up satisfying meals.
A Week of Culinary Delights: What to Expect
The beauty of 'Deliciously Balanced Week' lies in its variety. Each day introduces new flavors and textures designed not only to please the palate but also to meet the caloric threshold conducive to healthy weight gain—approximately 2892 calories per day. Over the course of one week, you’ll embark on a diverse culinary adventure: - **Day 1** opens your week with Greek Yogurt, Grilled Chicken Salad, and a comforting Beef Stir Fry. - **Day 2** introduces Oatmeal with Banana, a Turkey and Avocado Wrap, and classic Spaghetti with Meat Sauce. - **Day 3** keeps it fresh with a Smoothie Bowl, a nutritious Tuna Salad, and a hearty Baked Chicken with Sweet Potatoes.
A Roundup of Nutritional Benefits: Fueling Your Journey
This thoughtfully designed meal plan comes packed with essential vitamins, minerals, healthy fats, carbohydrates, and lean proteins that are indispensable for growing adolescents. With solid bases like quinoa and sweet potatoes paired with whole, fresh ingredients, each meal not only satisfies hunger but fuels your ambitions as you learn the ropes of cooking. It’s essential to see cooking as an opportunity for creativity rather than a chore. With every stir of the pot and sizzle of the pan, you’re cultivating a skill that will serve you well for years to come. Plus, the inclusion of vibrant ingredients like colorful bell peppers in Shrimp Stir-Fry, and nutrient-rich Salmon with Asparagus showcases how healthy eating doesn’t have to be boring or repetitive. The 'Deliciously Balanced Week' meal plan is designed to tantalize your taste buds while providing the nourishment your body craves.
Stepping Into a Healthier Tomorrow: Your Journey Begins Now!
As an 18-year-old venturing into adulthood, the choices you make now lay the foundation for your future. By embracing this meal plan, not only are you learning the fundamentals of cooking, but you're developing a mindful relationship with food. Each meal is a step toward mastering your kitchen skills while ensuring you're eating a balanced diet that encourages healthy weight gain. Moreover, preparing your meals can provide a sense of achievement and boost your self-esteem. Whether you’re pulling together Beef Tacos with Guacamole or crafting Scrumptious Whole Grain Pancakes for breakfast, you’re not just feeding your body; you’re fueling your passions and paving the way for a lifetime of healthy habits. So, take the plunge and explore the delightful spectrum of flavors and possibilities that await you. Dive into 'Deliciously Balanced Week,' unleash your inner chef, and discover how enjoyable—and beneficial—meal planning can truly be! Your taste buds (and body) will thank you.
Start your day with delicious breakfast options like Greek Yogurt with Berries and Honey or Peanut Butter and Banana Smoothie, perfectly balancing taste and nutrition.
“Get meal plans from an AI that never skips leg day (or dessert).”
For lunch, enjoy hearty yet healthy choices such as a Grilled Chicken Salad or a Quinoa Salad with Veggies, crafted to provide sustained energy for your office job. Dinners include flavorful and fulfilling dishes like Beef Stir Fry with Vegetables, Spaghetti with Meat Sauce, and Beef Tacos with Guacamole, ensuring you never feel deprived while working towards your target weight of 169 lbs. This meal plan requires no special dietary restrictions and includes 12 new meals each week, offering a perfect mix of variety and simplicity to keep your taste buds excited
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
Greek Yogurt with Berries and Honey
Calories: 723
Ingredients:
- Greek yogurt 200g
- Mixed berries 100g
- Honey 42g
Cooking Steps:
- Step 1: Scoop 200g of Greek yogurt into a bowl.
- Step 2: Top with a mix of 100g of fresh berries (blueberries, strawberries, raspberries).
- Step 3: Drizzle 2 tbsp (approximately 42g) of honey over the berries.
- Step 4: Stir gently to combine and enjoy.
Lunch
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:
- Step 1: Season 150g of chicken breast with salt, pepper, and your choice of herbs.
- Step 2: Grill the chicken breast for about 6-8 minutes on each side or until fully cooked.
- Step 3: Chop up 100g of mixed greens, 50g of cherry tomatoes, and 50g of cucumbers.
- Step 4: Dice the grilled chicken and toss it with the vegetables.
- Step 5: Drizzle 2 tbsp (approximately 30g) of olive oil and 1 tbsp (approximately 15g) of balsamic vinegar over the salad.
Dinner
Beef Stir Fry with Vegetables
Calories: 1300
Ingredients:
- Beef strips 200g
- Mixed vegetables 200g
- Vegetable oil 28g
- Soy sauce 36g
Cooking Steps:
- Step 1: Slice 200g of beef into thin strips.
- Step 2: Heat 2 tbsp (approximately 28g) of vegetable oil in a pan over medium-high heat.
- Step 3: Add beef strips to the pan and stir fry until fully cooked, about 5-6 minutes.
- Step 4: Remove the beef from the pan and set aside.
- 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.
- Step 6: Return the beef to the pan and add 2 tbsp (approximately 36g) of soy sauce.
- Step 7: Cook everything together for another 3-4 minutes, stirring occasionally.
- Step 8: Serve hot.
Tuesday
Breakfast
Oatmeal with Banana and Almonds
Calories: 700
Ingredients:
- Rolled oats 100g
- Banana 120g
- Almonds 30g
Cooking Steps:
- Step 1: In a medium-sized pot, bring 2 cups of water to a boil.
- Step 2: Add 100g of rolled oats and reduce heat to low. Cook for 5-7 minutes, stirring occasionally.
- Step 3: Slice a medium banana (approximately 120g) and add it to the pot in the last 2 minutes of cooking.
- Step 4: Transfer the cooked oatmeal into a bowl and top with 30g of sliced almonds.
- Step 5: Drizzle with honey or maple syrup if desired (adjust calories accordingly).
Lunch
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:
- Step 1: Lay out a whole wheat tortilla (approximately 60g).
- Step 2: Spread 1 tablespoon (15g) of mayonnaise or Greek yogurt on the tortilla.
- Step 3: Add 100g of sliced cooked turkey breast.
- Step 4: Slice an avocado (approximately 70g) and place evenly over the turkey.
- Step 5: Add 50g of mixed greens and roll up the tortilla tightly.
- Step 6: Cut the wrap in half and serve.
Dinner
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:
- Step 1: Cook 100g of whole wheat spaghetti according to package instructions. Drain and set aside.
- Step 2: In a pan, heat 1 tablespoon (15ml) of olive oil over medium heat.
- Step 3: Add 200g of ground beef and cook until browned, breaking it up with a spoon.
- 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.
- Step 5: Toss the cooked spaghetti with the meat sauce.
- Step 6: Serve with grated Parmesan cheese on top if desired (adjust calories accordingly).
Wednesday
Breakfast
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:
- Step 1: Blend one frozen banana, 150g of mixed berries, and 200ml of almond milk until smooth.
- Step 2: Pour the smoothie into a bowl.
- Step 3: Top with 50g of granola and a handful of fresh berries.
- Step 4: Add a drizzle of honey if desired.
Lunch
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:
- Step 1: Drain a can of tuna and place it in a bowl.
- Step 2: Add 150g of chopped lettuce, 50g of cherry tomatoes, 50g of cucumber slices, and 50g of shredded carrots.
- Step 3: Toss the ingredients with 2 tablespoons of olive oil and 1 tablespoon of lemon juice.
- Step 4: Season with salt and pepper to taste.
Dinner
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:
- Step 1: Preheat the oven to 200°C (400°F).
- Step 2: Season 200g of chicken breast with salt, pepper, and a pinch of garlic powder.
- Step 3: Place the chicken breast and 200g of diced sweet potatoes on a baking tray.
- 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.
Thursday
Breakfast
Scrambled Eggs with Spinach
Calories: 723
Ingredients:
- Eggs 200g
- Spinach 50g
- Milk 25g
- Butter 5g
- Salt to taste
- Pepper to taste
Cooking Steps:
- Step 1: Crack the eggs into a bowl. Add a splash of milk, season with salt and pepper, and whisk until well combined.
- Step 2: Heat a non-stick frying pan over medium heat and add a small knob of butter.
- Step 3: Pour in the egg mixture and cook, stirring continuously, until the eggs are scrambled to your preference.
- Step 4: Add the spinach to the pan and cook for a further 1-2 minutes until wilted.
- Step 5: Serve immediately.
Lunch
Chicken Caesar Salad
Calories: 927
Ingredients:
- Chicken Breast 200g
- Lettuce 100g
- Croutons 30g
- Caesar Dressing 50g
- Parmesan Cheese 20g
Cooking Steps:
- Step 1: Grill the chicken breast until fully cooked, about 10 minutes on medium-high heat.
- Step 2: While the chicken cooks, wash and chop the lettuce.
- Step 3: In a large bowl, combine the lettuce, croutons, and Caesar dressing.
- Step 4: Once the chicken is cooked, slice it into strips and add to the salad.
- Step 5: Toss everything together, sprinkle with Parmesan, and serve.
Dinner
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:
- Step 1: Season the pork chops with salt and pepper.
- Step 2: Heat olive oil in a large skillet over medium-high heat.
- Step 3: Add the pork chops to the skillet and cook for about 4-5 minutes on each side, or until cooked through.
- Step 4: While the pork chops are cooking, steam the green beans until tender, about 5-7 minutes.
- Step 5: Serve the pork chops hot with a side of green beans.
Friday
Breakfast
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:
- Step 1: Toast two slices of whole-grain bread until golden brown.
- Step 2: While the bread is toasting, halve 10 cherry tomatoes.
- Step 3: Slice one large avocado and scoop the flesh into a bowl, mashing it with a fork until smooth.
- Step 4: Spread the mashed avocado evenly onto the toasted bread slices.
- Step 5: Top the avocado toast with cherry tomato halves.
- Step 6: Season with salt, pepper, and a drizzle of olive oil.
Lunch
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:
- Step 1: Rinse 1 cup of quinoa under cold water.
- 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.
- Step 3: While quinoa is cooking, dice 1 bell pepper, 1 cucumber, and halve 15 cherry tomatoes.
- Step 4: In a large bowl, combine cooked quinoa with the diced vegetables and cherry tomatoes.
- Step 5: Drizzle 2 tbsp of olive oil and 2 tbsp of lemon juice over the salad and mix well.
- Step 6: Season with salt and pepper to taste.
Dinner
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:
- Step 1: Preheat the oven to 400°F (200°C).
- Step 2: Place a 1-pound salmon fillet on a greased baking sheet.
- 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.
- 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.
- Step 5: Bake in the preheated oven for 15-20 minutes until the salmon is cooked through and the asparagus is tender.
- 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.
- Step 7: Serve the cooked salmon and asparagus with the quinoa.
Saturday
Breakfast
Peanut Butter and Banana Smoothie
Calories: 723
Ingredients:
- Banana 200g
- Peanut Butter 2 tablespoons
- Milk 1 cup
- Honey 1 tablespoon
Cooking Steps:
- Step 1: Peel and slice the banana.
- Step 2: In a blender, combine the banana, peanut butter, milk, and honey.
- Step 3: Blend until smooth.
- Step 4: Pour into a glass and serve immediately.
Lunch
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:
- Step 1: Season and cook the chicken breast in a pan until fully cooked.
- Step 2: Warm the tortilla in a pan or microwave.
- Step 3: Slice the cooked chicken.
- Step 4: On the tortilla, place the lettuce, tomato slices, and chicken slices.
- Step 5: Add mayonnaise or any preferred dressing.
- Step 6: Wrap the tortilla and serve.
Dinner
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:
- Step 1: Heat oil in a large pan or wok over medium-high heat.
- Step 2: Add minced garlic and sauté until fragrant.
- Step 3: Add shrimp and cook until they turn pink.
- Step 4: Add sliced bell peppers and continue to stir-fry.
- Step 5: Season with soy sauce and a pinch of salt and pepper.
- Step 6: Stir-fry for another 3-5 minutes until the bell peppers are tender.
- Step 7: Serve hot over a bed of rice or noodles if preferred.
Sunday
Breakfast
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:
- Step 1: In a mixing bowl, combine 150g of whole grain flour, 3g of baking powder, and a pinch of salt.
- Step 2: In another bowl, whisk together 1 large egg, 250ml of milk, and 30ml of maple syrup until well combined.
- Step 3: Slowly pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix.
- Step 4: Heat a non-stick pan over medium heat and lightly grease it with butter or cooking spray.
- 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.
- Step 6: Serve the pancakes warm with an additional 30ml of maple syrup drizzled on top.
Lunch
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:
- Step 1: Boil 3 large eggs for 10 minutes. Let them cool, then peel and chop them.
- Step 2: In a bowl, combine the chopped eggs, 60g of mayonnaise, 10g of mustard, salt, and pepper.
- Step 3: Chop 1 celery stalk and 1 small red onion, and mix them into the egg salad.
- Step 4: Toast 4 slices of whole grain bread.
- Step 5: Spread the egg salad mixture onto 2 slices of the toasted bread, and top with the remaining 2 slices to make sandwiches.
Dinner
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:
- Step 1: Heat 300g of ground beef in a skillet over medium heat until fully cooked. Drain excess fat.
- Step 2: Add 10g of taco seasoning and 50ml of water to the skillet. Stir and cook until the mixture thickens.
- Step 3: In a separate bowl, mash 1 large avocado and mix with 20g of lime juice, salt, and pepper to make guacamole.
- Step 4: Warm 4 taco shells in the oven according to package instructions.
- Step 5: Fill each taco shell with cooked beef, top with guacamole, diced tomatoes, and shredded lettuce.
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