Unlock Your Inner Chef: A 7-Day Balanced Gourmet Meal Plan for Active Teens to Gain Healthy Weight!

Greek Yogurt with Honey and Almonds

Calories: 728

Ingredients:

• Greek yogurt 200g
• Honey 21g
• Almonds 25g

Cooking Steps:

1. Step 1: In a bowl, add 200g of Greek yogurt.
2. Step 2: Drizzle 1 tablespoon (21g) of honey over the yogurt.
3. Step 3: Sprinkle 25g of almonds (sliced or whole) on top.
4. Step 4: Mix gently and serve immediately.

Turkey Sandwich with Avocado

Calories: 873

Ingredients:

• Whole-grain bread 2 slices
• Avocado 40g
• Turkey breast 100g
• Tomato 50g
• Lettuce 60g

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread.
2. Step 2: Spread 40g of mashed avocado on one slice of bread.
3. Step 3: Place 100g of sliced turkey breast on the avocado spread.
4. Step 4: Add a few slices of tomato and lettuce as per preference.
5. Step 5: Top with the other slice of bread, cut in half, and serve.

Grilled Chicken with Steamed Vegetables

Calories: 1311

Ingredients:

• Chicken breast 200g
• Mixed vegetables 150g
• Salt to taste
• Pepper to taste
• Paprika a pinch

Cooking Steps:

1. Step 1: Season 200g chicken breast with salt, pepper, and a pinch of paprika.
2. Step 2: Grill the chicken breast on medium heat for about 5-7 minutes on each side until fully cooked.
3. Step 3: While the chicken is grilling, steam 150g of mixed vegetables (broccoli, carrots, and green beans).
4. Step 4: Serve the grilled chicken with the steamed vegetables on the side.

Scrambled Eggs with Spinach

Calories: 728

Ingredients:

• large eggs 4
• olive oil 1 tablespoon
• fresh spinach 100g
• salt pinch
• pepper pinch

Cooking Steps:

1. Step 1: Crack 4 large eggs into a bowl, add a pinch of salt and pepper, and whisk until well combined.
2. Step 2: Heat a non-stick skillet over medium heat and add 1 tablespoon of olive oil.
3. Step 3: Add 100g of fresh spinach to the skillet and cook until it wilts, about 2-3 minutes.
4. Step 4: Pour the whisked eggs into the skillet with the spinach.
5. Step 5: Cook the eggs, stirring gently, until they are just set but still soft, about 3-4 minutes.
6. Step 6: Serve immediately.

Chicken Caesar Salad

Calories: 873

Ingredients:

• chicken breast 150g
• romaine lettuce 100g
• croutons 50g
• Parmesan cheese 20g
• Caesar dressing 2 tablespoons
• salt pinch
• pepper pinch

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt and pepper.
2. Step 2: Grill the chicken breast over medium-high heat until cooked through, about 6-7 minutes per side.
3. Step 3: While the chicken is grilling, prepare the salad base by chopping 100g of romaine lettuce and placing it in a large bowl.
4. Step 4: Add 50g of croutons and 20g of Parmesan cheese to the lettuce.
5. Step 5: Once the chicken is cooked, let it rest for a few minutes before slicing it into strips.
6. Step 6: Toss the salad with 2 tablespoons of Caesar dressing.
7. Step 7: Top the salad with the sliced chicken and serve immediately.

Spaghetti Bolognese

Calories: 1311

Ingredients:

• olive oil 1 tablespoon
• ground beef 200g
• onion 1
• carrot 1
• celery stalk 1
• garlic cloves 2
• canned tomatoes 400g
• tomato paste 1 tablespoon
• spaghetti 200g
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: In a large pot, heat 1 tablespoon of olive oil over medium heat.
2. Step 2: Add 200g of ground beef and cook until browned, about 5-7 minutes.
3. Step 3: Add 1 chopped onion, 1 chopped carrot, and 1 chopped celery stalk to the pot. Cook until vegetables are tender, about 5 minutes.
4. Step 4: Stir in 2 cloves of minced garlic and cook for another minute.
5. Step 5: Add 400g of canned tomatoes and 1 tablespoon of tomato paste. Stir to combine.
6. Step 6: Add salt and pepper to taste, and let the sauce simmer for 10 minutes.
7. Step 7: While the sauce simmers, cook 200g of spaghetti according to package instructions.
8. Step 8: Drain the spaghetti and add it to the Bolognese sauce. Toss to combine and serve immediately.

Smoothie with Banana, Peanut Butter, and Oats

Calories: 873

Ingredients:

• Banana 1 medium
• Rolled oats 50g
• Peanut butter 2 tbsp
• Milk 200ml
• Ice cubes A few

Cooking Steps:

1. Step 1: Peel and slice 1 medium banana.
2. Step 2: Add the banana slices, 2 tablespoons of peanut butter, 50 grams of rolled oats, 200ml of milk, and a few ice cubes to a blender.
3. Step 3: Blend until smooth and creamy, ensuring no chunks remain.
4. Step 4: Pour into a glass and serve immediately.

Quinoa Salad with Chickpeas

Calories: 1020

Ingredients:

• Quinoa 100g
• Chickpeas 1 can (240g)
• Cucumber 1 medium
• Tomato 1 medium
• Red onion 1/4 medium
• Olive oil 2 tbsp
• Lemon 1
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: In a pot, add the rinsed quinoa and 200ml of water. Bring to a boil, then reduce heat to low and simmer for about 15 minutes or until water is absorbed.
3. Step 3: While the quinoa is cooking, chop 1 medium cucumber, 1 medium tomato, and 1/4 red onion.
4. Step 4: In a large bowl, combine the cooked quinoa, 1 can of drained chickpeas, chopped cucumber, tomato, and red onion.
5. Step 5: Add 2 tablespoons of olive oil, juice of 1 lemon, and salt and pepper to taste. Mix well.
6. Step 6: Serve immediately or refrigerate for later.

Baked Salmon with Quinoa and Asparagus

Calories: 1030

Ingredients:

• Salmon 200g
• Quinoa 100g
• Asparagus 8-10 spears
• Olive oil 2 tbsp
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Preheat your oven to 200°C (400°F).
2. Step 2: Rinse 100g of quinoa under cold water.
3. Step 3: In a pot, add the rinsed quinoa and 200ml of water. Bring to a boil, then reduce heat to low and simmer for about 15 minutes or until water is absorbed.
4. Step 4: Meanwhile, place 200g of salmon on a baking sheet lined with parchment paper. Season with salt, pepper, and a drizzle of olive oil.
5. Step 5: Trim the ends of 8-10 asparagus spears and place them next to the salmon. Drizzle with olive oil, salt, and pepper.
6. Step 6: Bake the salmon and asparagus in the preheated oven for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender-crisp.
7. Step 7: Serve the baked salmon with the cooked quinoa and asparagus on the side.

Oatmeal with Berries and Almond Butter

Calories: 728

Ingredients:

• Rolled oats 1/2 cup
• Mixed berries 1/2 cup
• Almond butter 1 tablespoon
• Water or milk 1 cup
• Honey 1 teaspoon (optional)

Cooking Steps:

1. Step 1: In a pot, bring 1 cup of water or milk to a boil.
2. Step 2: Add 1/2 cup of rolled oats and reduce heat to medium. Cook for 5-7 minutes, stirring occasionally.
3. Step 3: Once the oats are cooked, remove from heat and transfer to a bowl.
4. Step 4: Top the oatmeal with 1/2 cup of mixed berries.
5. Step 5: Add 1 tablespoon of almond butter.
6. Step 6: Drizzle with honey if desired.

Tuna Salad with Mixed Greens

Calories: 873

Ingredients:

• Canned tuna 1 can
• Mixed greens 2 cups
• Cherry tomatoes 1/2 cup
• Cucumber 1/2
• Red onion 1/4 cup
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Drain one can of tuna and place it in a large salad bowl.
2. Step 2: Chop and add 2 cups of mixed greens (lettuce, spinach, arugula).
3. Step 3: Add 1/2 cup of halved cherry tomatoes.
4. Step 4: Dice 1/2 of a cucumber and add it to the bowl.
5. Step 5: Mix in 1/4 cup of red onion, finely chopped.
6. Step 6: Drizzle with 2 tablespoons of olive oil and 1 tablespoon of lemon juice.
7. Step 7: Season with salt and pepper to taste. Toss everything together.

Beef Stir-fry with Broccoli and Bell Peppers

Calories: 1311

Ingredients:

• Beef 200 grams
• Broccoli 1 cup
• Bell pepper 1
• Vegetable oil 1 tablespoon
• Soy sauce 2 tablespoons
• Sesame oil 1 tablespoon
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Slice 200 grams of beef into thin strips.
2. Step 2: Chop 1 cup of broccoli into florets.
3. Step 3: Cut 1 bell pepper into thin slices.
4. Step 4: Heat 1 tablespoon of vegetable oil in a large pan or wok over medium-high heat.
5. Step 5: Add the beef strips and cook for 3-5 minutes, until browned.
6. Step 6: Remove the beef from the pan and set aside.
7. Step 7: In the same pan, add the broccoli and bell pepper, stir-frying for 5 minutes.
8. Step 8: Add the beef back into the pan, along with 2 tablespoons of soy sauce and 1 tablespoon of sesame oil.
9. Step 9: Stir everything together and cook for an additional 2 minutes.

Whole Grain Toast with Avocado and Egg

Calories: 728

Ingredients:

• Whole Grain Bread 100g
• Avocado 150g
• Egg 50g

Cooking Steps:

1. Step 1: Toast the whole grain bread until golden brown.
2. Step 2: Mash the avocado with a fork and spread it onto the toast.
3. Step 3: Fry the egg in a non-stick pan to your preferred level (sunny side up, over-easy, etc.).
4. Step 4: Place the fried egg on top of the avocado toast.
5. Step 5: Season with salt, pepper, and optional red pepper flakes for some heat.

Turkey and Cheese Wrap

Calories: 873

Ingredients:

• Whole Grain Tortilla 100g
• Turkey Slices 150g
• Cheese 50g
• Lettuce 25g
• Tomato 25g

Cooking Steps:

1. Step 1: Lay the whole grain tortilla flat on a plate.
2. Step 2: Spread a thin layer of mustard on the tortilla.
3. Step 3: Place turkey slices, cheese, lettuce, and tomato on the tortilla.
4. Step 4: Roll the tortilla tightly to form the wrap.
5. Step 5: Cut the wrap in half for easier handling.

Shrimp Tacos with Tomato Salsa

Calories: 1311

Ingredients:

• Corn Tortillas 150g
• Shrimp 200g
• Tomato 100g
• Onion 50g
• Cilantro 25g
• Lime Juice 25g

Cooking Steps:

1. Step 1: Heat the corn tortillas for 1-2 minutes on a dry skillet or directly over the flame until warm and slightly charred.
2. Step 2: Season 1 pound of shrimp with 1/2 teaspoon of salt, 1/4 teaspoon of pepper, 1/2 teaspoon of cumin, and 1/2 teaspoon of chili powder.
3. Step 3: Cook the shrimp in a skillet over medium heat for 2-3 minutes per side, until pink and opaque.
4. Step 4: Prepare the tomato salsa by combining 2 chopped tomatoes, 1/4 cup chopped onions, 1/4 cup chopped cilantro, the juice of 1 lime, 1/4 teaspoon of salt, and a pinch of pepper in a bowl.
5. Step 5: Assemble the tacos by placing the cooked shrimp on the tortillas and topping them with the tomato salsa.

Cottage Cheese with Pineapple and Walnuts

Calories: 728

Ingredients:

• Cottage Cheese 200g
• Pineapple Chunks 100g
• Chopped Walnuts 30g

Cooking Steps:

1. Step 1: Measure out 200g of cottage cheese and place it in a bowl.
2. Step 2: Add 100g of pineapple chunks to the bowl.
3. Step 3: Sprinkle 30g of chopped walnuts on top.
4. Step 4: Mix gently and serve.

Grilled Chicken Salad

Calories: 873

Ingredients:

• Chicken Breast 150g
• Olive Oil 1 tbsp
• Mixed Greens 50g
• Cherry Tomatoes 50g
• Cucumber 50g
• Balsamic Vinaigrette 1 tbsp

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt and pepper.
2. Step 2: Heat 1 tbsp olive oil in a pan and grill the chicken for 5-7 minutes on each side until fully cooked. Let it cool.
3. Step 3: In a large bowl, mix 50g of mixed greens, 50g of cherry tomatoes (halved), and 50g of cucumber slices.
4. Step 4: Slice the grilled chicken and add it to the salad.
5. Step 5: Drizzle 1 tbsp of balsamic vinaigrette over the salad and toss to combine. Serve immediately.

Pasta Primavera

Calories: 1300

Ingredients:

• Pasta 200g
• Olive Oil 2 tbsp
• Bell Peppers 50g
• Cherry Tomatoes 50g
• Zucchini 50g
• Broccoli 50g
• Parmesan Cheese 1 tbsp

Cooking Steps:

1. Step 1: Cook 200g of pasta according to the package directions. Drain and set aside.
2. Step 2: Heat 2 tbsp of olive oil in a large skillet over medium heat.
3. Step 3: Add 50g of diced bell peppers, 50g of cherry tomatoes (halved), 50g of sliced zucchini, and 50g of broccoli florets. Cook for 5-7 minutes until vegetables are tender.
4. Step 4: Add the cooked pasta to the skillet and toss to combine.
5. Step 5: Season with salt, pepper, and 1 tbsp of grated Parmesan cheese. Serve hot.

Pancakes with Strawberries and Maple Syrup

Calories: 728

Ingredients:

• All-purpose flour 1 cup
• Sugar 1 tablespoon
• Baking powder 1 teaspoon
• Salt pinch
• Egg 1
• Milk 1 cup
• Butter 2 tablespoons melted
• Strawberries 150g
• Maple syrup 2 tablespoons

Cooking Steps:

1. Step 1: In a bowl, combine 1 cup of all-purpose flour, 1 tablespoon of sugar, 1 teaspoon of baking powder, and a pinch of salt.
2. Step 2: In another bowl, beat 1 egg and add 1 cup of milk and 2 tablespoons of melted butter. Mix well.
3. Step 3: Pour wet ingredients into dry ingredients. Stir until just combined.
4. Step 4: Heat a non-stick skillet over medium heat and grease it lightly with butter.
5. Step 5: Pour batter onto skillet, using about 1/4 cup for each pancake. Cook until bubbles form on the surface.
6. Step 6: Flip the pancakes and cook until golden brown on the other side.
7. Step 7: Serve with fresh strawberries (150g) and 2 tablespoons of maple syrup.

Veggie Burger with Sweet Potato Fries

Calories: 904

Ingredients:

• Sweet potato 1 large
• Olive oil 2 tablespoons
• Black beans 1 can
• Bread crumbs 1/2 cup
• Egg 1
• Onion 1/4 cup finely chopped
• Whole wheat bun 1
• Lettuce 2 leaves
• Tomato 2 slices

Cooking Steps:

1. Step 1: Peel and cut 1 large sweet potato into fries.
2. Step 2: Toss the fries in olive oil, salt, and pepper. Bake at 400°F (200°C) for 25 minutes or until crispy.
3. Step 3: In a bowl, mash 1 can of black beans (rinsed), add 1/2 cup of bread crumbs, 1 egg, and 1/4 cup of finely chopped onion. Mix well.
4. Step 4: Form the mixture into patties.
5. Step 5: Heat a skillet over medium heat with a bit of olive oil and cook the patties for about 5 minutes on each side.
6. Step 6: Serve the veggie burger on a whole wheat bun with lettuce, tomato slices, and condiments of your choice.
7. Step 7: Serve with the baked sweet potato fries on the side.

Roast Beef with Mashed Potatoes and Green Beans

Calories: 1280

Ingredients:

• Beef roast 400g
• Salt to taste
• Pepper to taste
• Garlic powder 1 teaspoon
• Potatoes 3 medium
• Butter 2 tablespoons
• Milk 1/4 cup
• Green beans 150g

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Season a 400g beef roast with salt, pepper, and garlic powder.
3. Step 3: Place the beef in a roasting pan and cook in the oven for about 20-25 minutes or until desired doneness.
4. Step 4: Meanwhile, peel and boil 3 medium potatoes until tender. Mash with 2 tablespoons of butter and 1/4 cup of milk.
5. Step 5: Steam 150g of green beans until tender and season with salt and pepper.
6. Step 6: Slice the roast beef and serve with mashed potatoes and green beans.