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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.