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Wholesome Week: A Simple and Delicious Meal Plan for Beginners - Gain Weight the Right Way!

Posted on August 4, 2024

Avoids: Chocolate, Bananas, Meat
Age: 23
Male
Target Time: 12 weeks
Activity Level: Sedentary (office job)
Low Activity
30-Minute Meals
Beginner Recipes
Meal Variety: Moderate variety
Calorie Management
Personalized Meal Plan

This meal plan is tailored specifically for a 23-year-old, 7-foot-tall male with a target to gain 4 pounds over 12 weeks.

Each day provides a moderate variety of delicious and nutritious meals that are meat-free, chocolate-free, and banana-free, ensuring they align perfectly with your dietary preferences.

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Revolutionize your diet with AI meal plans.

The Art of Eating Well: Why Healthy Meal Planning Matters

In the landscape of our increasingly busy lives, the importance of healthy eating often gets overshadowed by convenience. For a 23-year-old, especially one towering at 7 feet, maintaining nutritional balance becomes even more crucial, particularly when the goal is to gain weight safely and healthily. Enter meal planning — a personal compass guiding our culinary adventures. A custom meal plan, such as the Wholesome Week: Vibrant Meal Harmony, designed meticulously for the unique needs of a beginner cook, invites you to explore nutritious options that make your palate sing while fitting seamlessly into your lifestyle.

Crafting Your Culinary Compass: Understanding Wholesome Week

Imagine walking into your kitchen each day, greeted by a colorful array of fresh ingredients and framed by the tantalizing aromas of delicious, homemade meals. The Wholesome Week meal plan transforms this vision into reality. With 12 fresh meals each week, meticulously laid out, it provides a welcoming and straightforward guide for anyone with beginner cooking skills. This enticing meal plan offers a variety of dishes, thoughtfully designed to cater to younger adults seeking to increase their caloric intake without compromising on health. Each meal bursts with flavor yet remains uncomplicated enough to whip up in under 30 minutes. Embarking on this journey will introduce you not only to the essentials of meal prep but also to the joys of healthier eating.

Delicious Diversity: A Week in Vibrant Meal Harmony

Let’s take a peek into a week of culinary exploration: - **Day 1** opens with a classic Greek Yogurt Parfait, setting a nutritious tone for the week. Packed with protein and probiotics, it provides a delightful start. Moving into lunch, a Quinoa Salad with Chickpeas delivers both crunch and satisfaction, preparing you for a dinner of Grilled Salmon with Steamed Vegetables — a melody of flavors that not only nourishes your body but lifts your spirits. - **Day 2** is all about dynamism: a hearty Avocado Toast at breakfast, followed by a colorful Vegetable Stir-fry with Tofu for lunch, and finishing the day with a classic Italian Spaghetti Aglio e Olio with Spinach – simple yet irresistibly tasty. - As we flow into **Day 3**, the breakfast Smoothie Bowl decorated with Berries and Granola is undoubtedly Instagram-worthy. For lunch, a cozy Lentil Soup warms the soul, leading into the dreamy stuffed peppers for dinner, brimming with rice and beans for that extra nourishment. - Jumping to **Day 4**, there's Overnight Oats waiting to jumpstart your day. A refreshing Caprese Salad for lunch sweeps you into Shrimp Tacos with Cabbage Slaw at dinner, blending coastal flavors with a vibrant twist. - On **Day 5**, the Egg White Omelette with Spinach leads into a comforting Butternut Squash Soup and a heart-warming Vegetarian Chili for dinner. Each meal is orchestrated not only for taste but to build strength and vitality. - The weekend kicks off with a spectacular **Day 6**, featuring a Pumpkin Smoothie that brings fall into your glass, a satisfying Veggie Burger for lunch, alongside the rich creaminess of Mushroom Risotto for dinner. - Finally, **Day 7** wraps up the week fluidly with a fresh Fruit Salad for breakfast, followed by an Egg Salad Sandwich that reminds you of simple pleasures, culminating in the elegant Baked Cod with Asparagus — a symphony to finish your week of nutritious delights.

Gaining Weight the Right Way: Nourishment Over Excess

For individuals on a quest to gain weight, it’s paramount to embrace quality over mere quantity of calories. The design of the Wholesome Week meal plan embodies this philosophy perfectly. Each meal is adorned with wholesome ingredients boasting high protein, fiber, and healthy fats, while dancing to the melody of varied flavors. This approach ensures that your body receives the needed nutrients without the chaos of junk food that can accompany traditional weight gain advice. The meals curated in this plan enrich your body with essential vitamins and minerals — it’s a gentle reminder that food is not just fuel but a source of vibrancy and life. Cooking, too, becomes an art worth mastering, even as the recipes remain simple; you learn to wield your kitchen tools artistically while enjoying the process.

Embarking on Your Nutritious Journey

Eating healthy shouldn’t feel like a chore; rather, it should be an exciting adventure that invites exploration. The Wholesome Week: Vibrant Meal Harmony is more than just a meal plan; it serves as a skill-building experience, a creative outlet, and a way to tune into what your body needs without the hassle of elaborate cooking techniques. In a world where convenience often rules, a custom meal planner like this encourages individuals to connect with their food on a deeper level. So, if you find yourself armed with only beginner cooking skills, rest assured that this journey is not daunting — it’s a path to discovering nourishing creations that fit your taste and your lifestyle. So, are you ready to embrace the vibrant possibility of food? Step into your kitchen, let the rich colors of fresh ingredients inspire you, and embark on this culinary adventure that not only feeds your body but also nurtures your soul. Bon appétit!

With a balanced mix of protein, fiber, and healthy fats, these meals are designed to complement a sedentary lifestyle while being simple enough for a beginner to cook in under 30 minutes.

AI meal plans: Because even your taste buds deserve a genius.

The plan includes 12 new meals per week, keeping your palate excited without overwhelming your cooking skills. Indulge in hearty dishes like Quinoa Salad with Chickpeas, Grilled Salmon with Steamed Vegetables, and Vegetable Stir-fry with Tofu, and treat yourself with flavorful dinners like Stuffed Peppers with Rice and Beans or Baked Cod with Asparagus. Enjoy a nutrient-dense and satisfying culinary journey every day of the week. Bon appétit!

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 Parfait

Calories: 579

Ingredients:

  • Greek yogurt 200g
  • Mixed berries 50g
  • Honey 25g

Cooking Steps:

  1. Step 1: Layer 200g of Greek yogurt in a bowl or glass.
  2. Step 2: Add a layer of 50g mixed berries.
  3. Step 3: Drizzle with 25g of honey.
10 minutes
Easy

Lunch

Quinoa Salad with Chickpeas

Calories: 695

Ingredients:

  • Quinoa 100g
  • Chickpeas 75g
  • Cucumber 50g
  • Cherry tomatoes 50g
  • Red onion 25g
  • Olive oil 25g
  • Lemon juice 1 teaspoon

Cooking Steps:

  1. Step 1: Cook 100g of quinoa according to package instructions.
  2. Step 2: In a bowl, combine cooked quinoa, 75g of chickpeas, 50g of cucumber (diced), 50g of cherry tomatoes (halved), and 25g of red onion (diced).
  3. Step 3: Drizzle with 25g of olive oil and 1 teaspoon of lemon juice, then mix well.
15 minutes
Easy

Dinner

Grilled Salmon with Steamed Vegetables

Calories: 1136

Ingredients:

  • Salmon fillet 200g
  • Broccoli 100g
  • Carrots 50g
  • Bell peppers 50g
  • Lemon 1 (for squeezing)
  • Salt To taste
  • Pepper To taste

Cooking Steps:

  1. Step 1: Season 200g of salmon fillet with salt, pepper, and a squeeze of lemon.
  2. Step 2: Grill the salmon fillet on medium heat for 10-12 minutes.
  3. Step 3: Meanwhile, steam 100g of broccoli, 50g of carrots, and 50g of bell peppers until they are tender, about 5-7 minutes.
  4. Step 4: Serve the grilled salmon with the steamed vegetables on the side.
25 minutes
Easy

Tuesday

Breakfast

Avocado Toast

Calories: 580

Ingredients:

  • Avocado 1 medium (150g)
  • Whole grain bread 2 slices (100g)
  • Olive oil 1 tsp (5g)
  • Salt to taste
  • Black pepper to taste
  • Lemon juice optional

Cooking Steps:

  1. Step 1: Slice the avocado and mash it in a bowl.
  2. Step 2: Toast the bread slices until golden brown.
  3. Step 3: Spread the mashed avocado evenly on the toasted bread.
  4. Step 4: Drizzle olive oil and sprinkle salt and pepper to taste.
  5. Step 5: Optionally, add a squeeze of lemon juice for extra flavor.
10 minutes
Easy

Lunch

Vegetable Stir-fry with Tofu

Calories: 740

Ingredients:

  • Firm tofu 200g
  • Olive oil 2 tbsp (28g)
  • Bell pepper 1 medium (120g)
  • Carrot 1 medium (50g)
  • Broccoli florets 150g
  • Soy sauce 2 tbsp (30ml)

Cooking Steps:

  1. Step 1: Cut tofu into cubes.
  2. Step 2: Heat olive oil in a pan over medium heat.
  3. Step 3: Add tofu cubes and cook until golden brown on all sides.
  4. Step 4: Add sliced bell peppers, carrots, and broccoli to the pan.
  5. Step 5: Stir-fry for 5-7 minutes until vegetables are tender.
  6. Step 6: Add soy sauce and toss to combine.
  7. Step 7: Serve hot.
15 minutes
Easy

Dinner

Spaghetti Aglio e Olio with Spinach

Calories: 1040

Ingredients:

  • Spaghetti 200g
  • Olive oil 3 tbsp (42g)
  • Garlic 4 cloves (12g)
  • Red pepper flakes 1 tsp (2g)
  • Spinach 150g
  • Salt to taste
  • Black pepper to taste
  • Parmesan cheese optional

Cooking Steps:

  1. Step 1: Cook spaghetti according to package instructions until al dente.
  2. Step 2: Heat olive oil in a large pan over medium heat.
  3. Step 3: Add minced garlic and cook until fragrant.
  4. Step 4: Add red pepper flakes and spinach, cooking until spinach is wilted.
  5. Step 5: Drain spaghetti and add to the pan, tossing to combine.
  6. Step 6: Season with salt and pepper to taste.
  7. Step 7: Serve with grated parmesan cheese if desired.
25 minutes
Easy

Wednesday

Breakfast

Smoothie Bowl with Berries and Granola

Calories: 578

Ingredients:

  • Mixed berries 100g
  • Greek yogurt 125g
  • Almond milk 100g
  • Granola 60g
  • Honey 5g

Cooking Steps:

  1. Step 1: In a blender, combine 1 cup of mixed berries, 1/2 cup of Greek yogurt, and 1/2 cup of almond milk. Blend until smooth.
  2. Step 2: Pour the smoothie into a bowl.
  3. Step 3: Top with 1/4 cup of granola and a handful of fresh berries.
  4. Step 4: Drizzle with a teaspoon of honey if desired.
10 minutes
Easy

Lunch

Lentil Soup

Calories: 700

Ingredients:

  • Olive oil 15ml
  • Onion 100g
  • Garlic cloves 6g
  • Carrot 61g
  • Celery stalk 40g
  • Red lentils 192g
  • Vegetable broth 1000g
  • Cumin 4g
  • Salt 2g
  • Pepper 2g

Cooking Steps:

  1. Step 1: In a pot, heat 1 tablespoon of olive oil over medium heat.
  2. Step 2: Add 1 chopped onion, 2 minced garlic cloves, 1 chopped carrot, and 1 chopped celery stalk. Sauté for 5 minutes until vegetables are tender.
  3. Step 3: Add 1 cup of red lentils, 4 cups of vegetable broth, and 1 teaspoon of cumin. Bring to a boil.
  4. Step 4: Reduce heat and simmer for 10 minutes until lentils are soft.
  5. Step 5: Season with salt and pepper to taste.
15 minutes
Easy

Dinner

Stuffed Peppers with Rice and Beans

Calories: 1034

Ingredients:

  • Rice 180g
  • Olive oil 15ml
  • Onion 100g
  • Garlic cloves 6g
  • Black beans 200g
  • Diced tomatoes 240g
  • Cumin 4g
  • Bell peppers 720g
  • Salt 2g
  • Pepper 2g

Cooking Steps:

  1. Step 1: Preheat the oven to 375°F (190°C).
  2. Step 2: In a pot, cook 1 cup of rice according to package instructions.
  3. Step 3: In a skillet, heat 1 tablespoon of olive oil over medium heat. Add 1 chopped onion and 2 minced garlic cloves. Sauté until fragrant.
  4. Step 4: Add 1 can of black beans (drained), 1 can of diced tomatoes, 1 teaspoon of cumin, and cooked rice. Mix well and cook for 5 minutes.
  5. Step 5: Cut the tops off 4 bell peppers and remove the seeds. Stuff the peppers with the rice and bean mixture.
  6. Step 6: Place the stuffed peppers in a baking dish and bake for 20 minutes until peppers are tender.
25 minutes
Easy

Thursday

Breakfast

Overnight Oats with Almond Milk

Calories: 578

Ingredients:

  • Rolled oats 60g
  • Almond milk 250ml
  • Chia seeds 1 tbsp
  • Maple syrup 1 tbsp
  • Fresh berries 50g
  • Nuts 30g

Cooking Steps:

  1. Step 1: In a jar or bowl, combine 60g rolled oats and 250ml almond milk.
  2. Step 2: Add 1 tbsp chia seeds and 1 tbsp maple syrup.
  3. Step 3: Mix well and refrigerate overnight.
  4. Step 4: In the morning, top with fresh berries and a handful of nuts.
10 minutes
Easy

Lunch

Caprese Salad

Calories: 694

Ingredients:

  • Tomatoes 200g
  • Fresh mozzarella 125g
  • Fresh basil 1 handful
  • Olive oil 2 tbsp
  • Balsamic vinegar 1 tbsp
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Slice 200g tomatoes and 125g fresh mozzarella.
  2. Step 2: Arrange them alternately on a plate.
  3. Step 3: Add a handful of fresh basil leaves.
  4. Step 4: Drizzle with 2 tbsp olive oil and 1 tbsp balsamic vinegar.
  5. Step 5: Season with salt and pepper to taste.
20 minutes
Easy

Dinner

Shrimp Tacos with Cabbage Slaw

Calories: 1040

Ingredients:

  • Cooked shrimp 200g
  • Chili powder 1 tsp
  • Cumin 1 tsp
  • Lime 2
  • Shredded cabbage 150g
  • Carrot 1 grated
  • Greek yogurt 2 tbsp
  • Corn tortillas 4
  • Fresh cilantro 1 handful

Cooking Steps:

  1. Step 1: Combine 200g cooked shrimp, 1 tsp chili powder, 1 tsp cumin, and the juice of 1 lime in a bowl.
  2. Step 2: In another bowl, mix 150g shredded cabbage, 1 grated carrot, 2 tbsp Greek yogurt, and the juice of 1 lime.
  3. Step 3: Warm 4 corn tortillas in a skillet.
  4. Step 4: Fill each tortilla with the shrimp mixture and cabbage slaw.
  5. Step 5: Top with fresh cilantro and a squeeze of lime juice.
30 minutes
Easy

Friday

Breakfast

Egg White Omelette with Spinach

Calories: 580

Ingredients:

  • Egg Whites 200g
  • Spinach Leaves 50g

Cooking Steps:

  1. Step 1: Separate egg whites from yolks and place the egg whites in a bowl.
  2. Step 2: Whisk the egg whites until frothy.
  3. Step 3: Heat a non-stick pan over medium heat and spray lightly with cooking oil.
  4. Step 4: Pour the egg whites into the pan and let them cook for 2-3 minutes until they start to set.
  5. Step 5: Add the fresh spinach leaves evenly over the omelette and cook for another 2-3 minutes until wilted.
  6. Step 6: Gently fold the omelette in half and cook for another minute. Serve warm.
10 minutes
Easy

Lunch

Butternut Squash Soup

Calories: 740

Ingredients:

  • Butternut Squash 200g
  • Vegetable Broth 500ml
  • Olive Oil 10ml

Cooking Steps:

  1. Step 1: Peel and chop the butternut squash into small cubes.
  2. Step 2: In a large pot, heat olive oil over medium heat.
  3. Step 3: Add the chopped squash to the pot and sauté for 5 minutes.
  4. Step 4: Add vegetable broth to the pot and bring to a boil. Reduce heat and simmer for 10 minutes until the squash is tender.
  5. Step 5: Use an immersion blender to blend the soup until smooth.
  6. Step 6: Season with salt and pepper to taste. Serve hot.
15 minutes
Easy

Dinner

Vegetarian Chili

Calories: 990

Ingredients:

  • Olive Oil 10ml
  • Onion 100g
  • Bell Pepper 100g
  • Garlic 10g
  • Canned Tomatoes 400g
  • Kidney Beans 200g
  • Black Beans 200g

Cooking Steps:

  1. Step 1: In a large pot, heat olive oil over medium heat.
  2. Step 2: Add chopped onions, bell peppers, and garlic. Sauté for 5 minutes until softened.
  3. Step 3: Add canned tomatoes, kidney beans, and black beans to the pot.
  4. Step 4: Season with chili powder, cumin, and paprika, stir well to combine.
  5. Step 5: Bring to a boil, then reduce heat and simmer for 15 minutes.
  6. Step 6: Adjust seasoning with salt and pepper to taste. Serve hot.
20 minutes
Easy

Saturday

Breakfast

Pumpkin Smoothie

Calories: 600

Ingredients:

  • pumpkin puree 1 cup
  • Greek yogurt 1/2 cup
  • milk 1/2 cup
  • honey 1 tablespoon
  • cinnamon 1/2 teaspoon
  • nutmeg pinch

Cooking Steps:

  1. Step 1: Gather all the ingredients.
  2. Step 2: In a blender, combine 1 cup of pumpkin puree, 1/2 cup of Greek yogurt, 1/2 cup of milk, 1 tablespoon of honey, 1/2 teaspoon of cinnamon, and a pinch of nutmeg.
  3. Step 3: Blend until smooth and creamy.
  4. Step 4: Pour into a glass and enjoy immediately.
10 minutes
Easy

Lunch

Veggie Burger

Calories: 750

Ingredients:

  • cooked chickpeas 1 cup
  • breadcrumbs 1/4 cup
  • garlic 1 clove
  • cumin 1/4 teaspoon
  • salt pinch
  • pepper pinch
  • olive oil 1 tablespoon
  • whole wheat bun 1
  • lettuce 1 leaf
  • tomato 2 slices

Cooking Steps:

  1. Step 1: Gather all the ingredients.
  2. Step 2: In a bowl, combine 1 cup of cooked and mashed chickpeas, 1/4 cup of breadcrumbs, 1 minced garlic clove, 1/4 teaspoon of cumin, a pinch of salt, and a pinch of pepper.
  3. Step 3: Form the mixture into a patty.
  4. Step 4: Heat 1 tablespoon of olive oil in a skillet over medium heat.
  5. Step 5: Cook the patty for 3-4 minutes on each side, or until golden brown.
  6. Step 6: Toast a whole wheat bun and assemble the burger with lettuce, tomato, and any preferred condiments.
15 minutes
Easy

Dinner

Mushroom Risotto

Calories: 965

Ingredients:

  • olive oil 3 tablespoons
  • garlic 1 clove
  • Arborio rice 1 cup
  • vegetable broth 3 cups
  • mushrooms 1 cup
  • salt to taste
  • pepper to taste

Cooking Steps:

  1. Step 1: Gather all the ingredients.
  2. Step 2: In a pot, heat 2 tablespoons of olive oil over medium heat. Add 1 minced garlic clove and sauté for 1 minute.
  3. Step 3: Add 1 cup of Arborio rice and cook for 2-3 minutes, stirring constantly.
  4. Step 4: Gradually add 3 cups of vegetable broth, 1 cup at a time, stirring constantly and letting the rice absorb the liquid before adding more.
  5. Step 5: In a separate pan, sauté 1 cup of sliced mushrooms in 1 tablespoon of olive oil until tender.
  6. Step 6: Once the risotto is creamy and the rice is al dente, stir in the cooked mushrooms.
  7. Step 7: Season with salt and pepper to taste and serve warm.
25 minutes
Easy

Sunday

Breakfast

Fruit Salad

Calories: 578

Ingredients:

  • Apples 150g
  • Berries 100g
  • Oranges 50g

Cooking Steps:

  1. Step 1: Wash and peel the fruit if necessary.
  2. Step 2: Cut the fruit into bite-sized pieces.
  3. Step 3: Mix the fruits in a large bowl.
  4. Step 4: Optional: Add a drizzle of honey or a sprinkle of nuts for extra flavor.
  5. Step 5: Serve immediately or chill in the fridge before serving.
10 minutes
Easy

Lunch

Egg Salad Sandwich

Calories: 695

Ingredients:

  • Eggs 200g
  • Mayonnaise 30g
  • Mustard 10g
  • Bread 60g

Cooking Steps:

  1. Step 1: Boil the eggs until hard-boiled (around 10 minutes).
  2. Step 2: Peel and chop the hard-boiled eggs.
  3. Step 3: In a bowl, mix the chopped eggs with mayonnaise, mustard, salt, and pepper.
  4. Step 4: Spread the egg salad mixture onto slices of bread.
  5. Step 5: Optional: Add lettuce or tomato slices for extra flavor and texture.
  6. Step 6: Assemble the sandwich and serve.
15 minutes
Easy

Dinner

Baked Cod with Asparagus

Calories: 1158

Ingredients:

  • Cod fillets 300g
  • Asparagus 100g
  • Olive oil 20g
  • Lemon juice 10g
  • Salt 5g
  • Pepper 5g

Cooking Steps:

  1. Step 1: Preheat the oven to 400°F (200°C).
  2. Step 2: Place the cod fillets on a baking sheet lined with parchment paper.
  3. Step 3: Season the cod with olive oil, salt, pepper, and lemon juice.
  4. Step 4: Trim the asparagus and toss with olive oil, salt, and pepper.
  5. Step 5: Arrange the asparagus around the cod on the baking sheet.
  6. Step 6: Bake in the preheated oven for 15-20 minutes, until the cod is flaky and asparagus is tender.
  7. Step 7: Serve the baked cod with asparagus on a plate.
25 minutes
Easy

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