Unlock Your Inner Chef: A 7-Day Balanced Gourmet Meal Plan for Active Teens to Gain Healthy Weight!
Posted on August 6, 2024
This delightful 7-day meal plan is meticulously crafted for a young, active, and busy male looking to gain healthy weight gradually over 12 weeks, with a target of reaching 169 lbs from his current weight of 160 lbs.
Perfect for an 18-year-old with a 6'3" height, this plan accommodates a beginner-level cooking experience and a sedentary lifestyle that involves an office job.
Embracing the Gourmet Way: A Balanced Meal Plan for Young Explorers
At 18 years old, life is an exhilarating blend of newfound independence and responsibility, especially with the challenges that come with balancing studies, work, and social life. For those aspiring to gain healthy weight, like reaching 169 lbs from 160 lbs for our active young man standing at an impressive 6'3", finding a nutritious meal plan that suits a beginner's cooking experience can feel daunting. But let’s take a journey through the delightful world of culinary bliss with the ‘Balanced Gourmet Week’ meal plan—an engaging roadmap to not just eating better but also enjoying the process.
Why Eating Healthy Matters
In today’s fast-paced world, the importance of a healthy diet cannot be overstated. Nutrition fuels your body and mind, helping you to focus, perform, and thrive. As our young individual navigates through an office job in addition to his busy life, the right balance of macronutrients—proteins, fats, and carbohydrates—will not only support weight gain but also enhance energy levels and overall well-being. Eating healthy isn’t just a lifestyle; it’s an investment in future health.
Crafting a Personalized Meal Plan: The Art of Balance
The beauty of the ‘Balanced Gourmet Week’ is its tailored approach. With meals expertly crafted for a beginner, each preparation takes a mere 30 minutes or less—perfect for those who may struggle with time management amidst their packed schedules. This allows our 18-year-old not just to develop essential cooking skills but also to experiment with flavors and ingredients that he might not normally consider.
A Week of Wholesome Delights
Each day of the ‘Balanced Gourmet Week’ introduces a fresh array of 12 new dishes that tantalize the taste buds while promoting health. Picture starting your morning with creamy Greek Yogurt draped in honey and adorned with crunchy almonds, bursting with flavor while giving you precious protein and healthy fats to kickstart your day! Luxurious yet simple, this breakfast sets the tone for the nourishing meals to follow. Lunches can include vibrant quinoa salads peppered with ripe avocados and protein-packed chickpeas, perfect to keep energy levels steady through the workday. This not only fills you up but delights your palate with a spectrum of colors and textures. When the sun dips low, evenings become a delight with satisfying dinners, like succulent Grilled Chicken tossed with freshly steamed vegetables—each mouthful delivering valuable nutrients without the culinary fuss. Seasoned with simple herbs, the dish rewards the cook with flavors that feel gourmet yet are achingly simple to prepare.
The Balance of Variety and Simplicity
Having a diverse meal plan is instrumental in maintaining interest and excitement in eating well. The 'Balanced Gourmet Week' ensures just that, introducing variations that prevent the monotony that often plagues health-conscious eaters. It's a unique culinary playground that welcomes experimentation even if you’re a novice in the kitchen. Not all heroes wear capes—some just wield spatulas and wooden spoons! With no dietary restrictions, gluten allergies, or vegetarian considerations, this meal plan remains straightforward and accessible, allowing our budding chef to focus purely on taste and nutrition. With ingredients like fresh salmon fillets, aromatic herbs, and whole grains like brown rice, healthy eating transforms from a chore into an enjoyable lifestyle shift.
Culinary Growth, One Meal at a Time
The ‘Balanced Gourmet Week’ does more than just guide meals; it nurtures culinary skill development. Learning to cook is a journey; each dish is an opportunity to develop confidence in the kitchen. As our young chef whips up these meals, he’ll not only relish the rewards of his efforts but also embrace the empowerment that comes with self-sufficiency. This adventure nurtures not just the body, but the mind and spirit as well!
Conclusion: Nourishing the Future
In the grand scheme of things, eating healthy is not merely about numbers or weight; it’s about fostering a positive relationship with food that will last a lifetime. The ‘Balanced Gourmet Week’ is a beautiful testament to this philosophy, delicately balancing simplicity and excitement. So here’s to flavorful meals that elevate daily experiences, aiding in the gradual, healthy weight gain needed to reach that target while savoring each delightful morsel along the way. With a little passion, a splash of creativity, and the right guidance, anyone can thrive in the kitchen and beyond!
Each meal is thoughtfully designed to be prepared in 30 minutes or less, making it an ideal choice for those tight on time but seeking nourishing, flavorful dishes.
“AI meal plans: Because even your taste buds deserve a genius.”
The plan offers a moderate variety of meals, introducing 12 new dishes every week to keep things exciting on your culinary journey. From hearty breakfasts like Greek Yogurt with Honey and Almonds to satisfying dinners such as Grilled Chicken with Steamed Vegetables, the meal plan ensures a balanced intake with a mix of lean proteins, fresh vegetables, and wholesome grains. No need for gluten-free or vegetarian adjustments, and free of any allergy concerns, this plan is straightforward and enjoyable, enhancing the experience with ingredients like fresh avocados, salmon fillets, and quinoa. Dive into a week of delicious and nutritious eating that seamlessly fits into your busy schedule while guiding you towards your weight gain target
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 Honey and Almonds
Calories: 728
Ingredients:
- Greek yogurt 200g
- Honey 21g
- Almonds 25g
Cooking Steps:
- Step 1: In a bowl, add 200g of Greek yogurt.
- Step 2: Drizzle 1 tablespoon (21g) of honey over the yogurt.
- Step 3: Sprinkle 25g of almonds (sliced or whole) on top.
- Step 4: Mix gently and serve immediately.
Lunch
Turkey Sandwich with Avocado
Calories: 873
Ingredients:
- Whole-grain bread 2 slices
- Avocado 40g
- Turkey breast 100g
- Tomato 50g
- Lettuce 60g
Cooking Steps:
- Step 1: Toast two slices of whole-grain bread.
- Step 2: Spread 40g of mashed avocado on one slice of bread.
- Step 3: Place 100g of sliced turkey breast on the avocado spread.
- Step 4: Add a few slices of tomato and lettuce as per preference.
- Step 5: Top with the other slice of bread, cut in half, and serve.
Dinner
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:
- Step 1: Season 200g chicken breast with salt, pepper, and a pinch of paprika.
- Step 2: Grill the chicken breast on medium heat for about 5-7 minutes on each side until fully cooked.
- Step 3: While the chicken is grilling, steam 150g of mixed vegetables (broccoli, carrots, and green beans).
- Step 4: Serve the grilled chicken with the steamed vegetables on the side.
Tuesday
Breakfast
Scrambled Eggs with Spinach
Calories: 728
Ingredients:
- large eggs 4
- olive oil 1 tablespoon
- fresh spinach 100g
- salt pinch
- pepper pinch
Cooking Steps:
- Step 1: Crack 4 large eggs into a bowl, add a pinch of salt and pepper, and whisk until well combined.
- Step 2: Heat a non-stick skillet over medium heat and add 1 tablespoon of olive oil.
- Step 3: Add 100g of fresh spinach to the skillet and cook until it wilts, about 2-3 minutes.
- Step 4: Pour the whisked eggs into the skillet with the spinach.
- Step 5: Cook the eggs, stirring gently, until they are just set but still soft, about 3-4 minutes.
- Step 6: Serve immediately.
Lunch
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:
- Step 1: Season 150g of chicken breast with salt and pepper.
- Step 2: Grill the chicken breast over medium-high heat until cooked through, about 6-7 minutes per side.
- Step 3: While the chicken is grilling, prepare the salad base by chopping 100g of romaine lettuce and placing it in a large bowl.
- Step 4: Add 50g of croutons and 20g of Parmesan cheese to the lettuce.
- Step 5: Once the chicken is cooked, let it rest for a few minutes before slicing it into strips.
- Step 6: Toss the salad with 2 tablespoons of Caesar dressing.
- Step 7: Top the salad with the sliced chicken and serve immediately.
Dinner
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:
- Step 1: In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Step 2: Add 200g of ground beef and cook until browned, about 5-7 minutes.
- 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.
- Step 4: Stir in 2 cloves of minced garlic and cook for another minute.
- Step 5: Add 400g of canned tomatoes and 1 tablespoon of tomato paste. Stir to combine.
- Step 6: Add salt and pepper to taste, and let the sauce simmer for 10 minutes.
- Step 7: While the sauce simmers, cook 200g of spaghetti according to package instructions.
- Step 8: Drain the spaghetti and add it to the Bolognese sauce. Toss to combine and serve immediately.
Wednesday
Breakfast
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:
- Step 1: Peel and slice 1 medium banana.
- 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.
- Step 3: Blend until smooth and creamy, ensuring no chunks remain.
- Step 4: Pour into a glass and serve immediately.
Lunch
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:
- Step 1: Rinse 100g of quinoa under cold water.
- 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.
- Step 3: While the quinoa is cooking, chop 1 medium cucumber, 1 medium tomato, and 1/4 red onion.
- Step 4: In a large bowl, combine the cooked quinoa, 1 can of drained chickpeas, chopped cucumber, tomato, and red onion.
- Step 5: Add 2 tablespoons of olive oil, juice of 1 lemon, and salt and pepper to taste. Mix well.
- Step 6: Serve immediately or refrigerate for later.
Dinner
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:
- Step 1: Preheat your oven to 200°C (400°F).
- Step 2: Rinse 100g of quinoa under cold water.
- 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.
- 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.
- Step 5: Trim the ends of 8-10 asparagus spears and place them next to the salmon. Drizzle with olive oil, salt, and pepper.
- 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.
- Step 7: Serve the baked salmon with the cooked quinoa and asparagus on the side.
Thursday
Breakfast
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:
- Step 1: In a pot, bring 1 cup of water or milk to a boil.
- Step 2: Add 1/2 cup of rolled oats and reduce heat to medium. Cook for 5-7 minutes, stirring occasionally.
- Step 3: Once the oats are cooked, remove from heat and transfer to a bowl.
- Step 4: Top the oatmeal with 1/2 cup of mixed berries.
- Step 5: Add 1 tablespoon of almond butter.
- Step 6: Drizzle with honey if desired.
Lunch
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:
- Step 1: Drain one can of tuna and place it in a large salad bowl.
- Step 2: Chop and add 2 cups of mixed greens (lettuce, spinach, arugula).
- Step 3: Add 1/2 cup of halved cherry tomatoes.
- Step 4: Dice 1/2 of a cucumber and add it to the bowl.
- Step 5: Mix in 1/4 cup of red onion, finely chopped.
- Step 6: Drizzle with 2 tablespoons of olive oil and 1 tablespoon of lemon juice.
- Step 7: Season with salt and pepper to taste. Toss everything together.
Dinner
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:
- Step 1: Slice 200 grams of beef into thin strips.
- Step 2: Chop 1 cup of broccoli into florets.
- Step 3: Cut 1 bell pepper into thin slices.
- Step 4: Heat 1 tablespoon of vegetable oil in a large pan or wok over medium-high heat.
- Step 5: Add the beef strips and cook for 3-5 minutes, until browned.
- Step 6: Remove the beef from the pan and set aside.
- Step 7: In the same pan, add the broccoli and bell pepper, stir-frying for 5 minutes.
- Step 8: Add the beef back into the pan, along with 2 tablespoons of soy sauce and 1 tablespoon of sesame oil.
- Step 9: Stir everything together and cook for an additional 2 minutes.
Friday
Breakfast
Whole Grain Toast with Avocado and Egg
Calories: 728
Ingredients:
- Whole Grain Bread 100g
- Avocado 150g
- Egg 50g
Cooking Steps:
- Step 1: Toast the whole grain bread until golden brown.
- Step 2: Mash the avocado with a fork and spread it onto the toast.
- Step 3: Fry the egg in a non-stick pan to your preferred level (sunny side up, over-easy, etc.).
- Step 4: Place the fried egg on top of the avocado toast.
- Step 5: Season with salt, pepper, and optional red pepper flakes for some heat.
Lunch
Turkey and Cheese Wrap
Calories: 873
Ingredients:
- Whole Grain Tortilla 100g
- Turkey Slices 150g
- Cheese 50g
- Lettuce 25g
- Tomato 25g
Cooking Steps:
- Step 1: Lay the whole grain tortilla flat on a plate.
- Step 2: Spread a thin layer of mustard on the tortilla.
- Step 3: Place turkey slices, cheese, lettuce, and tomato on the tortilla.
- Step 4: Roll the tortilla tightly to form the wrap.
- Step 5: Cut the wrap in half for easier handling.
Dinner
Shrimp Tacos with Tomato Salsa
Calories: 1311
Ingredients:
- Corn Tortillas 150g
- Shrimp 200g
- Tomato 100g
- Onion 50g
- Cilantro 25g
- Lime Juice 25g
Cooking Steps:
- Step 1: Heat the corn tortillas for 1-2 minutes on a dry skillet or directly over the flame until warm and slightly charred.
- 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.
- Step 3: Cook the shrimp in a skillet over medium heat for 2-3 minutes per side, until pink and opaque.
- 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.
- Step 5: Assemble the tacos by placing the cooked shrimp on the tortillas and topping them with the tomato salsa.
Saturday
Breakfast
Cottage Cheese with Pineapple and Walnuts
Calories: 728
Ingredients:
- Cottage Cheese 200g
- Pineapple Chunks 100g
- Chopped Walnuts 30g
Cooking Steps:
- Step 1: Measure out 200g of cottage cheese and place it in a bowl.
- Step 2: Add 100g of pineapple chunks to the bowl.
- Step 3: Sprinkle 30g of chopped walnuts on top.
- Step 4: Mix gently and serve.
Lunch
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:
- Step 1: Season 150g of chicken breast with salt and pepper.
- 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.
- Step 3: In a large bowl, mix 50g of mixed greens, 50g of cherry tomatoes (halved), and 50g of cucumber slices.
- Step 4: Slice the grilled chicken and add it to the salad.
- Step 5: Drizzle 1 tbsp of balsamic vinaigrette over the salad and toss to combine. Serve immediately.
Dinner
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:
- Step 1: Cook 200g of pasta according to the package directions. Drain and set aside.
- Step 2: Heat 2 tbsp of olive oil in a large skillet over medium heat.
- 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.
- Step 4: Add the cooked pasta to the skillet and toss to combine.
- Step 5: Season with salt, pepper, and 1 tbsp of grated Parmesan cheese. Serve hot.
Sunday
Breakfast
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:
- 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.
- Step 2: In another bowl, beat 1 egg and add 1 cup of milk and 2 tablespoons of melted butter. Mix well.
- Step 3: Pour wet ingredients into dry ingredients. Stir until just combined.
- Step 4: Heat a non-stick skillet over medium heat and grease it lightly with butter.
- Step 5: Pour batter onto skillet, using about 1/4 cup for each pancake. Cook until bubbles form on the surface.
- Step 6: Flip the pancakes and cook until golden brown on the other side.
- Step 7: Serve with fresh strawberries (150g) and 2 tablespoons of maple syrup.
Lunch
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:
- Step 1: Peel and cut 1 large sweet potato into fries.
- Step 2: Toss the fries in olive oil, salt, and pepper. Bake at 400°F (200°C) for 25 minutes or until crispy.
- 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.
- Step 4: Form the mixture into patties.
- 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.
- Step 6: Serve the veggie burger on a whole wheat bun with lettuce, tomato slices, and condiments of your choice.
- Step 7: Serve with the baked sweet potato fries on the side.
Dinner
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:
- Step 1: Preheat oven to 375°F (190°C).
- Step 2: Season a 400g beef roast with salt, pepper, and garlic powder.
- Step 3: Place the beef in a roasting pan and cook in the oven for about 20-25 minutes or until desired doneness.
- Step 4: Meanwhile, peel and boil 3 medium potatoes until tender. Mash with 2 tablespoons of butter and 1/4 cup of milk.
- Step 5: Steam 150g of green beans until tender and season with salt and pepper.
- Step 6: Slice the roast beef and serve with mashed potatoes and green beans.
Enhance Your Health with AI Meal Planning at Rex.Fit
Embrace the convenience of AI meal planning to enrich your dietary experience and meet your wellness objectives. Rex.Fit is your partner in crafting a nutritious meal plan that aligns with your taste and supports your fitness journey:
- Custom AI Meal Plans: Experience the benefits of free meal planning with Rex.Fit Meal Planner. Our AI-driven platform generates personalized weekly meal plans that cater to your dietary preferences and health goals, making mealtime both enjoyable and goal-oriented.
- Simple Food Ordering: Rex.Fit simplifies your grocery shopping with easy food ordering. Get all the ingredients for your meal plans delivered, saving you time and hassle every week.
- Expert Virtual Coaching: Leverage Rex.Fit's virtual coaching for professional advice on integrating your preferred dishes into a balanced diet and sustaining a dynamic lifestyle.
- Insightful AI Body Scanning: Utilize Rex.Fit's AI-powered body scanner for comprehensive body composition analysis, allowing you to see the effects of various foods on your health and fitness progress.
Explore Rex.Fit's innovative solutions to support your health and wellness at Rex.Fit.