Fuel Your Growth: The Ultimate Flavorful Weekly Balance Meal Plan for Active Younger Males!

Scrambled Eggs with Toast

Calories: 723

Ingredients:

• Large eggs 3
• Butter 1 tablespoon
• Whole grain bread 2 slices
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Crack 3 large eggs into a bowl, add a pinch of salt and pepper, and whisk with a fork until well combined.
2. Step 2: Heat a non-stick skillet over medium heat and melt 1 tablespoon of butter.
3. Step 3: Pour the egg mixture into the skillet and let it cook without stirring for about 30 seconds.
4. Step 4: Use a spatula to gently fold the eggs from the edges towards the center until fully cooked but still slightly runny. This should take 2-3 minutes.
5. Step 5: Meanwhile, toast 2 slices of whole grain bread.
6. Step 6: Serve the scrambled eggs on top of the toast.

Turkey Sandwich

Calories: 947

Ingredients:

• Whole grain bread 2 slices
• Turkey breast 100g
• Cheddar cheese 1 slice
• Mayonnaise 1 tablespoon
• Tomato 1/2 medium
• Lettuce A few leaves

Cooking Steps:

1. Step 1: Lay two slices of whole grain bread on a cutting board.
2. Step 2: Spread 1 tablespoon of mayonnaise on one slice of bread.
3. Step 3: Layer 100g of thinly sliced turkey breast over the mayonnaise.
4. Step 4: Add 1 slice of cheddar cheese on top of the turkey.
5. Step 5: Add slices from half a medium tomato and a few leaves of lettuce.
6. Step 6: Top with the second slice of bread, cut the sandwich in half, and serve.

Grilled Chicken with Vegetables

Calories: 1156

Ingredients:

• Chicken breast 200g
• Bell pepper 1
• Zucchini 1 medium
• Onion 1 small
• Olive oil 2 tablespoons
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season 200g of chicken breast with salt, pepper, and 1 tablespoon of olive oil.
3. Step 3: Grill the chicken for 6-7 minutes on each side until fully cooked.
4. Step 4: Meanwhile, cut 1 bell pepper, 1 medium zucchini, and 1 small onion into strips or slices.
5. Step 5: Toss the vegetables with 1 tablespoon of olive oil, salt, and pepper.
6. Step 6: Grill the vegetables for about 10 minutes, turning occasionally.
7. Step 7: Serve the grilled chicken with the vegetables on the side.

Greek Yogurt with Honey and Berries

Calories: 723

Ingredients:

• Greek yogurt 250g
• Honey 40g
• Mixed berries 100g

Cooking Steps:

1. Step 1: Spoon 250g of Greek yogurt into a bowl.
2. Step 2: Drizzle with 40g of honey.
3. Step 3: Top with 100g of mixed berries (e.g., strawberries, blueberries, raspberries).
4. Step 4: Optional: Sprinkle a pinch of granola or nuts for added crunch.

Caesar Salad with Grilled Chicken

Calories: 1012

Ingredients:

• Chicken breast 200g
• Romaine lettuce 200g
• Caesar dressing 50g
• Parmesan cheese 30g
• Croutons 50g

Cooking Steps:

1. Step 1: Preheat a grill or grill pan to medium-high heat.
2. Step 2: Season 200g of chicken breast with salt and pepper.
3. Step 3: Grill the chicken for 5-7 minutes per side, or until fully cooked. Let it rest for a few minutes before slicing.
4. Step 4: In a large bowl, combine 200g of chopped Romaine lettuce, 50g of Caesar dressing, 30g of grated Parmesan cheese, and 50g of croutons.
5. Step 5: Top the salad with the sliced grilled chicken.
6. Step 6: Optional: Add a squeeze of lemon juice for extra flavor.

Beef Stir-Fry

Calories: 1150

Ingredients:

• Beef strips 200g
• Bell peppers 50g
• Broccoli florets 50g
• Snap peas 50g
• Stir-fry sauce 50g
• Cooked rice 100g
• Vegetable oil 2 tablespoons

Cooking Steps:

1. Step 1: Slice 200g of beef into thin strips.
2. Step 2: Heat 2 tablespoons of vegetable oil in a large pan or wok over medium-high heat.
3. Step 3: Add the beef strips and cook for 3-4 minutes until browned.
4. Step 4: Add 50g of sliced bell peppers, 50g of broccoli florets, and 50g of snap peas. Stir-fry for another 3-4 minutes.
5. Step 5: Add 50g of stir-fry sauce and continue to cook for another 2-3 minutes until the vegetables are tender.
6. Step 6: Serve the stir-fry over 100g of cooked rice.

Smoothie Bowl

Calories: 750

Ingredients:

• Banana 100g
• Frozen berries 100g
• Almond milk 200ml
• Plain yogurt 50g
• Granola 50g
• Fresh berries 50g

Cooking Steps:

1. Step 1: In a blender, combine 1 banana (100g), 100g frozen berries, 200ml almond milk, and 50g plain yogurt.
2. Step 2: Blend until smooth.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with 50g granola and a handful of fresh berries.

Tuna Salad

Calories: 866

Ingredients:

• Canned tuna 150g
• Mixed greens 100g
• Cherry tomatoes 100g
• Cucumber 50g
• Olive oil 30ml
• Lemon juice 15ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a large bowl, mix 150g canned tuna (drained), 100g mixed greens, 100g cherry tomatoes (halved), and 50g chopped cucumber.
2. Step 2: Drizzle with 30ml olive oil and 15ml lemon juice.
3. Step 3: Season with salt and pepper to taste.
4. Step 4: Toss the salad to combine the ingredients.

Spaghetti Bolognese

Calories: 1154

Ingredients:

• Spaghetti 150g
• Olive oil 15ml
• Ground beef 200g
• Onion 100g
• Garlic clove 1 clove
• Chopped tomatoes 100g
• Tomato sauce 200ml
• Salt to taste
• Pepper to taste
• Parmesan cheese 50g

Cooking Steps:

1. Step 1: Cook 150g spaghetti according to package instructions.
2. Step 2: In a large skillet, heat 15ml olive oil over medium heat.
3. Step 3: Add 200g ground beef and cook until browned.
4. Step 4: Add 100g chopped onion, 1 minced garlic clove, 100g chopped tomatoes, and 200ml tomato sauce. Cook for 10 minutes.
5. Step 5: Season with salt and pepper to taste.
6. Step 6: Combine the cooked spaghetti with the Bolognese sauce and mix well.
7. Step 7: Serve in a large bowl with 50g grated Parmesan cheese on top.

Oatmeal with Banana

Calories: 750

Ingredients:

• Rolled oats 1 cup
• Banana 1 medium
• Water 2 cups
• Honey (optional) 1 teaspoon
• Cinnamon (optional) 1/2 teaspoon

Cooking Steps:

1. Step 1: In a medium pot, bring 2 cups of water to a boil.
2. Step 2: Add 1 cup of rolled oats to the boiling water.
3. Step 3: Reduce the heat to simmer and cook for about 5 minutes, stirring occasionally.
4. Step 4: Slice one medium banana into thin slices.
5. Step 5: Once the oats are cooked, pour them into a bowl and top with banana slices.
6. Step 6: Optionally, add a teaspoon of honey or a sprinkle of cinnamon for extra flavor.

Chicken Wrap

Calories: 1000

Ingredients:

• Chicken breast 200g
• Whole wheat tortilla 1 large
• Hummus 2 tablespoons
• Mixed greens 1 handful
• Tomato 1 medium, sliced
• Cucumber 1/2 medium, sliced
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium heat.
2. Step 2: Season one chicken breast (about 200g) with salt and pepper.
3. Step 3: Cook the chicken breast for about 5-7 minutes on each side until fully cooked.
4. Step 4: While the chicken is cooking, prepare the wrap by laying out a large whole wheat tortilla.
5. Step 5: Spread 2 tablespoons of hummus over the tortilla.
6. Step 6: Add a handful of mixed greens and sliced vegetables such as tomatoes and cucumbers.
7. Step 7: Once the chicken is done, slice it into strips and place on top of the greens and veggies.
8. Step 8: Roll up the wrap tightly and cut it in half.

Salmon with Quinoa

Calories: 1142

Ingredients:

• Salmon fillet 200g
• Quinoa 1 cup
• Water 2 cups
• Broccoli florets 1 cup
• Lemon juice 1 teaspoon
• Salt and pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 400°F (200°C).
2. Step 2: Season a 200g salmon fillet with salt, pepper, and a squeeze of lemon juice.
3. Step 3: Place the salmon on a baking sheet and bake for 15-20 minutes, until the salmon is cooked through.
4. Step 4: While the salmon is baking, rinse 1 cup of quinoa under cold water.
5. Step 5: In a medium pot, bring 2 cups of water to a boil and add the quinoa.
6. Step 6: Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy.
7. Step 7: Steam a cup of broccoli florets until tender, about 5-7 minutes.
8. Step 8: Once everything is cooked, plate the salmon and quinoa, and serve with the steamed broccoli.

Peanut Butter Toast

Calories: 750

Ingredients:

• Whole wheat bread 2 slices
• Peanut butter 4 tablespoons
• Honey (optional) 1 teaspoon

Cooking Steps:

1. Step 1: Toast two slices of whole wheat bread until golden brown.
2. Step 2: Spread 2 tablespoons of peanut butter evenly on each slice.
3. Step 3: If desired, drizzle a small amount of honey on top.

BLT Sandwich

Calories: 1000

Ingredients:

• Bacon 4 slices
• Whole wheat bread 2 slices
• Mayonnaise 2 tablespoons
• Lettuce 2 leaves
• Tomato 2 slices

Cooking Steps:

1. Step 1: Cook 4 slices of bacon in a skillet over medium heat until crispy. Drain on paper towels.
2. Step 2: Toast 2 slices of whole wheat bread.
3. Step 3: Spread 1 tablespoon of mayonnaise on each slice of bread.
4. Step 4: Layer the lettuce, tomato slices, and bacon on one slice of bread, then top with the other slice.

Pork Chops with Mashed Potatoes

Calories: 1150

Ingredients:

• Pork chops 2 pieces
• Olive oil 1 tablespoon
• Potatoes 2 large
• Butter 2 tablespoons
• Milk Splash
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Season 2 pork chops with salt and pepper. Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Cook the pork chops for about 3-4 minutes on each side or until fully cooked. Remove from skillet and rest.
2. Step 2: Peel and chop 2 large potatoes. Boil in salted water until tender, about 10 minutes. Drain and mash with 2 tablespoons of butter and a splash of milk.
3. Step 3: Serve the pork chops with mashed potatoes on the side.

Avocado Toast

Calories: 780

Ingredients:

• Whole-grain bread 2 slices (120g)
• Avocado 1 medium (150g)
• Lemon juice 1 teaspoon
• Salt A pinch
• Pepper A pinch
• Olive oil (optional) 1 teaspoon

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread until golden brown.
2. Step 2: Cut one ripe avocado in half, remove the pit, and scoop the flesh into a bowl.
3. Step 3: Mash the avocado with a fork and season with a pinch of salt and pepper, and a squeeze of lemon juice.
4. Step 4: Spread the mashed avocado evenly over the toasted bread slices.
5. Step 5: Optionally, drizzle a little olive oil on top for extra flavor.

Vegetable Soup with Bread

Calories: 950

Ingredients:

• Olive oil 1 tablespoon
• Onion 1 medium (110g)
• Garlic 2 cloves (10g)
• Carrots 2 medium (120g)
• Celery 2 stalks (100g)
• Diced tomatoes 1 can (400g)
• Vegetable broth 4 cups
• Green beans 1 cup (100g)
• Salt To taste
• Pepper To taste
• Whole-grain bread 2 slices (120g)

Cooking Steps:

1. Step 1: In a large pot, heat one tablespoon of olive oil over medium heat.
2. Step 2: Add one diced onion, two minced garlic cloves, two chopped carrots, and two chopped celery stalks to the pot. Cook until the vegetables are tender, about 5-7 minutes.
3. Step 3: Stir in one can of diced tomatoes (400g), four cups of vegetable broth, and one cup of chopped green beans.
4. Step 4: Bring the soup to a boil, then reduce heat and simmer for 10-15 minutes, until all vegetables are tender.
5. Step 5: Season with salt and pepper to taste.
6. Step 6: Serve the soup hot with two slices of whole-grain bread on the side.

Roasted Chicken with Sweet Potatoes

Calories: 1140

Ingredients:

• Chicken breasts 2 pieces (400g)
• Sweet potatoes 2 medium (400g)
• Olive oil 2 tablespoons
• Salt To taste
• Pepper To taste
• Paprika 1/2 teaspoon

Cooking Steps:

1. Step 1: Preheat the oven to 425°F (220°C).
2. Step 2: Place two boneless, skinless chicken breasts (each 200g) on a baking sheet.
3. Step 3: Peel and chop two medium sweet potatoes (total 400g) into bite-sized cubes.
4. Step 4: Drizzle the chicken and sweet potatoes with two tablespoons of olive oil.
5. Step 5: Season the chicken and sweet potatoes with a pinch of salt, pepper, and half a teaspoon of paprika.
6. Step 6: Roast in the oven for 25-30 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
7. Step 7: Ensure the chicken has reached an internal temperature of 165°F (74°C).
8. Step 8: Serve the roasted chicken and sweet potatoes hot.

Pancakes with Maple Syrup

Calories: 725

Ingredients:

• Flour 200g
• Sugar 2 tbsp
• Baking powder 1 tsp
• Salt pinch
• Egg 1
• Milk 300ml
• Butter 45g
• Maple syrup 2 tbsp

Cooking Steps:

1. Step 1: In a large mixing bowl, whisk together 200g flour, 2 tbsp sugar, 1 tsp baking powder, and a pinch of salt.
2. Step 2: In another bowl, beat 1 egg, then add 300ml milk and 45g melted butter. Mix well.
3. Step 3: Pour the wet ingredients into the dry ingredients and stir until just combined; the batter should be slightly lumpy.
4. Step 4: Heat a non-stick skillet over medium heat. Grease it lightly with butter.
5. Step 5: Pour 1/4 cup batter onto the skillet for each pancake. Cook until bubbles form on the surface and the edges are set, about 2 minutes. Flip and cook the other side until golden brown.
6. Step 6: Serve pancakes with 2 tbsp maple syrup.

Ham and Cheese Sandwich

Calories: 868

Ingredients:

• Whole-grain bread 2 slices
• Mayonnaise 2 tbsp
• Ham 100g
• Cheddar cheese 50g
• Lettuce 2 leaves
• Tomato 2 slices

Cooking Steps:

1. Step 1: Spread 1 tablespoon of mayonnaise on each slice of bread.
2. Step 2: Layer 100g sliced ham on one slice of bread.
3. Step 3: Add 2 slices (50g) of cheese on top of the ham.
4. Step 4: Add lettuce and tomato slices.
5. Step 5: Top with the other slice of bread.
6. Step 6: Cut the sandwich in half and serve with optional sides like chips or fruit.

Shrimp Tacos

Calories: 1153

Ingredients:

• Shrimp 300g
• Olive oil 1 tbsp
• Cumin 1 tsp
• Chili powder 1 tsp
• Garlic powder 1 tsp
• Salt and pepper to taste
• Shredded cabbage 100g
• Lime juice 2 tbsp
• Cilantro 1 tbsp
• Tortillas 4
• Sour cream 2 tbsp

Cooking Steps:

1. Step 1: In a bowl, mix 1 tbsp of olive oil, 1 tsp cumin, 1 tsp chili powder, 1 tsp garlic powder, and a pinch of salt and pepper.
2. Step 2: Add 300g shrimp to the bowl and toss to coat evenly.
3. Step 3: Heat a skillet over medium-high heat and cook the shrimp for around 5 minutes or until pink and cooked through.
4. Step 4: In another bowl, mix 100g shredded cabbage, 2 tbsp lime juice, and 1 tbsp chopped cilantro to make the slaw.
5. Step 5: Heat the tortillas in a skillet or microwave.
6. Step 6: Assemble the tacos by placing shrimp in the center of each tortilla, then top with the cabbage slaw and a dollop of sour cream.