Unlock Your Culinary Potential: The Vibrant & Nutritious Meal Plan for Beginners Aiming to Gain Healthy Weight!

Greek Yogurt with Fresh Berries

Calories: 790

Ingredients:

• Greek yogurt 200g
• Mixed fresh berries 150g
• Honey (optional) 1 teaspoon

Cooking Steps:

1. Step 1: Measure 200g of Greek yogurt and place it in a serving bowl.
2. Step 2: Wash and slice 150g of mixed fresh berries (strawberries, blueberries, and raspberries).
3. Step 3: Top the Greek yogurt with the fresh berries.
4. Step 4: Drizzle with a teaspoon of honey if desired.

Quinoa Salad with Avocado and Chickpeas

Calories: 920

Ingredients:

• Quinoa 100g dry
• Chickpeas 240g
• Avocado 1 medium
• Cucumber 1 medium
• Parsley 1 handful
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions (approximately 2 cups cooked).
2. Step 2: Drain and rinse a can of chickpeas (approximately 240g).
3. Step 3: Chop 1 avocado and 1 cucumber into small cubes (approximately 150g each).
4. Step 4: Mix the cooked quinoa, chickpeas, chopped avocado, and cucumber in a large bowl.
5. Step 5: Add a handful of chopped parsley and a squeeze of lemon juice for flavor.

Grilled Salmon with Veggie Stir-Fry

Calories: 950

Ingredients:

• Salmon fillet 200g
• Olive oil 2 tablespoons
• Bell pepper 1 medium
• Carrot 1 medium
• Zucchini 1 medium
• Soy sauce 1 tablespoon

Cooking Steps:

1. Step 1: Season 200g of salmon fillet with salt, pepper, and a drizzle of olive oil.
2. Step 2: Grill the salmon fillet for 5-7 minutes on each side or until fully cooked.
3. Step 3: While the salmon is grilling, heat a tablespoon of olive oil in a pan.
4. Step 4: Slice 1 bell pepper, 1 carrot, and 1 zucchini into thin strips (approximately 150g each).
5. Step 5: Add the sliced vegetables to the pan and stir-fry until tender (about 5-7 minutes).
6. Step 6: Season the stir-fried vegetables with soy sauce (gluten-free if necessary) and serve alongside the grilled salmon.

Overnight Oats with Almond Butter and Blueberries

Calories: 700

Ingredients:

• Rolled oats 50g
• Almond milk 150ml
• Chia seeds 1 tablespoon
• Almond butter 2 tablespoons
• Blueberries 100g

Cooking Steps:

1. Step 1: In a bowl, combine 50g of rolled oats, 150ml of almond milk, and 1 tablespoon of chia seeds. Note: Ensure no allergies to almond milk or chia seeds before starting.
2. Step 2: Mix well and cover with plastic wrap or a lid, then refrigerate overnight.
3. Step 3: In the morning, stir in 2 tablespoons of almond butter (make sure no nut allergies) and top with 100g of blueberries (rinse them well).
4. Step 4: Serve chilled and enjoy.

Caprese Salad

Calories: 800

Ingredients:

• Tomatoes 200g
• Fresh mozzarella cheese 150g
• Fresh basil leaves Handful
• Extra virgin olive oil 2 tablespoons
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Slice 200g of fresh tomatoes and 150g of fresh mozzarella cheese.
2. Step 2: Arrange tomato and mozzarella slices alternately on a plate.
3. Step 3: Add fresh basil leaves and drizzle with 2 tablespoons of extra virgin olive oil.
4. Step 4: Season with salt and pepper to taste.

Vegetable Stir-Fry with Tofu

Calories: 1031

Ingredients:

• Vegetable oil 1 tablespoon
• Firm tofu 200g
• Broccoli florets 100g
• Bell peppers 100g
• Snap peas 100g
• Soy sauce 2 tablespoons

Cooking Steps:

1. Step 1: Heat 1 tablespoon of vegetable oil in a large pan over medium-high heat.
2. Step 2: Add 200g of firm tofu cubes and cook until golden brown, about 5-7 minutes.
3. Step 3: Add 100g of broccoli florets, 100g of sliced bell peppers, and 100g of snap peas. Stir-fry for another 5 minutes.
4. Step 4: Add 2 tablespoons of soy sauce and cook for an additional 3 minutes.
5. Step 5: Serve hot and enjoy.

Smoothie Bowl with Spinach, Mango, and Chia Seeds

Calories: 658

Ingredients:

• Spinach 60g
• Mango 160g
• Chia seeds 15g
• Greek Yogurt 75g

Cooking Steps:

1. Step 1: In a blender, combine 1 cup fresh spinach, 1 cup frozen mango chunks, 1/2 cup Greek yogurt, and 1 tablespoon chia seeds.
2. Step 2: Blend until smooth and creamy.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with your choice of toppings such as fresh berries, granola, or more chia seeds.

Grilled Cheese Sandwich with Tomato Soup

Calories: 900

Ingredients:

• Bread 2 slices
• Butter 10g
• Cheese 50g
• Tomato Soup 240ml

Cooking Steps:

1. Step 1: Heat a skillet over medium heat. Butter two slices of bread on one side each.
2. Step 2: Place one slice of bread, butter-side down, onto the skillet.
3. Step 3: Add 1-2 slices of cheese on top of the bread in the skillet, then place the other slice of bread, butter-side up, on top of the cheese.
4. Step 4: Cook the sandwich until the bread is golden brown and the cheese is melted, about 3-4 minutes on each side.
5. Step 5: Meanwhile, in a small pot, heat 1 cup of tomato soup over medium heat until simmering.
6. Step 6: Serve the grilled cheese sandwich with the bowl of tomato soup.

Stuffed Bell Peppers with Rice and Beans

Calories: 1050

Ingredients:

• Bell Peppers 2 medium
• Rice 100g
• Black Beans 120g
• Corn 80g
• Salsa 120ml

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C). Cut the tops off of 2 bell peppers and remove the seeds.
2. Step 2: Cook 1/2 cup of rice according to package instructions.
3. Step 3: In a mixing bowl, combine the cooked rice, 1 cup of black beans, 1 cup of corn, and 1/2 cup of salsa.
4. Step 4: Stuff each bell pepper with the rice and bean mixture.
5. Step 5: Place the peppers in a baking dish and bake for 20-25 minutes, until the peppers are tender.
6. Step 6: Optional: Top with shredded cheese and bake for an additional 5 minutes, until the cheese is melted.

Avocado Toast with Poached Egg

Calories: 657

Ingredients:

• Whole-grain bread 2 slices
• Avocado 0.5
• Eggs 2
• Vinegar 1 tablespoon
• Salt to taste
• Pepper to taste
• Red pepper flakes optional

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread until golden brown.
2. Step 2: Mash half of an avocado and spread it evenly on each slice of toast.
3. Step 3: Bring a pot of water to just below simmering and add a splash of vinegar.
4. Step 4: Crack two eggs individually into a small ramekin and gently slide them into the water.
5. Step 5: Cook eggs for about 3-4 minutes until the whites are set but yolks are still runny.
6. Step 6: Using a slotted spoon, remove the poached eggs and place them on top of the avocado-toast.
7. Step 7: Season with salt, pepper, and a sprinkle of red pepper flakes if desired.

Lentil Soup

Calories: 842

Ingredients:

• Olive oil 2 tablespoons
• Onion 1
• Garlic cloves 2
• Carrots 2
• Celery stalks 2
• Dried lentils 1 cup
• Cumin 1 teaspoon
• Paprika 1 teaspoon
• Thyme 1 teaspoon
• Vegetable broth 4 cups
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Step 2: Add 1 diced onion, 2 minced garlic cloves, 2 diced carrots, and 2 diced celery stalks. Cook until soft, about 5-7 minutes.
3. Step 3: Stir in 1 cup of dried lentils, 1 teaspoon cumin, 1 teaspoon paprika, and 1 teaspoon thyme.
4. Step 4: Add 4 cups of vegetable broth and bring to a boil.
5. Step 5: Reduce heat and let it simmer for 20 minutes, or until lentils are tender.
6. Step 6: Season with salt and pepper to taste before serving.

Pasta Primavera

Calories: 1053

Ingredients:

• Pasta 200g
• Olive oil 2 tablespoons
• Onion 1
• Garlic cloves 2
• Bell pepper 1
• Zucchini 1
• Tomato 1
• Peas 1 cup
• Salt to taste
• Pepper to taste
• Parmesan cheese to taste, for serving

Cooking Steps:

1. Step 1: Cook 200g of pasta according to package instructions. Drain and set aside.
2. Step 2: In a large skillet, heat 2 tablespoons of olive oil over medium heat.
3. Step 3: Add 1 diced onion, 2 minced garlic cloves, and cook until soft, about 5 minutes.
4. Step 4: Add 1 diced bell pepper, 1 diced zucchini, and 1 diced tomato. Cook for another 5 minutes.
5. Step 5: Stir in 1 cup of peas and cook for 2 more minutes.
6. Step 6: Add the cooked pasta to the skillet and toss to combine.
7. Step 7: Season with salt, pepper, and a sprinkle of Parmesan cheese before serving.

Berry Smoothie with Protein Powder

Calories: 657

Ingredients:

• Mixed berries 200g
• Almond milk 200ml
• Protein powder 30g

Cooking Steps:

1. Step 1: Add 200g mixed berries (strawberries, blueberries, raspberries) to a blender.
2. Step 2: Add 200ml almond milk.
3. Step 3: Add 30g protein powder (vanilla flavored).
4. Step 4: Blend until smooth.
5. Step 5: Pour into a glass and serve immediately.

Greek Salad with Feta Cheese

Calories: 789

Ingredients:

• Cucumber 1
• Tomato 2
• Red onion 1
• Feta cheese 100g
• Olives 10
• Olive oil 50ml
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Chop 1 cucumber, 2 tomatoes, and 1 red onion into small pieces.
2. Step 2: Combine the chopped vegetables in a large bowl.
3. Step 3: Add 100g feta cheese, crumbled.
4. Step 4: Add 10 olives, sliced.
5. Step 5: Pour 50ml olive oil over the salad and toss to combine.
6. Step 6: Season with salt and pepper to taste.
7. Step 7: Serve immediately or chill for later.

Vegetarian Chili

Calories: 1050

Ingredients:

• Onion 1 large
• Bell peppers 2
• Olive oil 2 tablespoons
• Garlic 2 cloves
• Canned diced tomatoes 800g
• Canned kidney beans 400g
• Canned black beans 400g
• Chili powder 2 tablespoons
• Cumin 1 teaspoon
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Dice 1 large onion and 2 bell peppers.
2. Step 2: In a large pot, heat 2 tablespoons of olive oil over medium heat.
3. Step 3: Add the diced onion and bell peppers to the pot and sauté for 5 minutes, until softened.
4. Step 4: Add 2 cloves of minced garlic and cook for another 1 minute.
5. Step 5: Add 800g canned diced tomatoes, 400g canned kidney beans, and 400g canned black beans, including liquid.
6. Step 6: Stir in 2 tablespoons chili powder, 1 teaspoon cumin, and salt and pepper to taste.
7. Step 7: Bring the mixture to a boil, then reduce heat to low and simmer for 15 minutes, stirring occasionally.
8. Step 8: Serve hot, garnished with chopped cilantro if desired.

Peanut Butter Apple Smoothie

Calories: 682.66

Ingredients:

• Apple 200g
• Peanut Butter 32g
• Milk 200ml

Cooking Steps:

1. Step 1: Core and slice one medium apple (approximately 200g).
2. Step 2: In a blender, add the apple slices, 2 tablespoons (32g) of peanut butter.
3. Step 3: Add 200ml of milk of your choice (adjust for an estimated 100 calories).
4. Step 4: Blend all the ingredients until smooth.
5. Step 5: Pour into a glass and serve immediately.

Mixed Veggie Wrap with Hummus

Calories: 894.97

Ingredients:

• Mixed Bell Peppers 100g
• Cucumbers 100g
• Carrots 100g
• Hummus 80g
• Whole-Wheat Tortilla 1 large

Cooking Steps:

1. Step 1: In a bowl, combine 100g of mixed bell peppers (sliced), 100g of cucumbers (sliced), and 100g of grated carrots.
2. Step 2: Spread 80g of hummus on a large whole-wheat tortilla.
3. Step 3: Add the mixed vegetables evenly on the tortilla.
4. Step 4: Roll the tortilla tightly and slice it in half.
5. Step 5: Serve with an optional side of mixed greens.

Shrimp and Broccoli Stir-Fry

Calories: 1052.68

Ingredients:

• Shrimp 250g
• Broccoli Florets 200g
• Olive Oil 2 tablespoons
• Soy Sauce 50ml
• Cooked Rice 200g (optional)

Cooking Steps:

1. Step 1: In a large pan, heat 1 tablespoon of olive oil over medium heat.
2. Step 2: Add 250g of shrimp (peeled and deveined) to the pan and cook until pink, about 5-7 minutes.
3. Step 3: Remove shrimp from the pan and set aside.
4. Step 4: In the same pan, add another tablespoon of olive oil and 200g of broccoli florets.
5. Step 5: Cook broccoli until tender, about 5-7 minutes.
6. Step 6: Add the shrimp back to the pan and stir well.
7. Step 7: Add 50ml of soy sauce and cook for another 2-3 minutes.
8. Step 8: Serve the stir-fry immediately over a bed of 200g cooked rice (optional, adjust caloric content accordingly).

Scrambled Eggs with Spinach and Tomatoes

Calories: 657

Ingredients:

• Olive oil 1 teaspoon
• Fresh spinach 50g
• Diced tomatoes 150g
• Large eggs 240g

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium heat and add a teaspoon of olive oil.
2. Step 2: Add 2 cups of fresh spinach (50g) and cook until wilted, about 2 minutes.
3. Step 3: Add 1 cup of diced tomatoes (150g) and cook for another 2 minutes.
4. Step 4: Whisk together 4 large eggs (240g) in a bowl and pour into the skillet.
5. Step 5: Cook, stirring gently, until the eggs are set but still soft, about 3 minutes.
6. Step 6: Season with salt and pepper to taste and serve warm.

Roasted Vegetable Salad

Calories: 789

Ingredients:

• Medium zucchini 150g
• Red bell pepper 120g
• Small red onion 100g
• Olive oil 2 tablespoons
• Mixed greens 80g
• Balsamic vinegar 1 tablespoon

Cooking Steps:

1. Step 1: Preheat oven to 200°C (390°F).
2. Step 2: Chop 1 medium zucchini (150g), 1 red bell pepper (120g), and 1 small red onion (100g) into bite-sized pieces.
3. Step 3: Toss the vegetables with 2 tablespoons of olive oil, salt, and pepper.
4. Step 4: Spread the vegetables on a baking sheet and roast for 15 minutes or until tender.
5. Step 5: In a large bowl, mix the roasted vegetables with 2 cups of mixed greens (80g).
6. Step 6: Drizzle with a tablespoon of balsamic vinegar and serve.

Mushroom Risotto

Calories: 1051

Ingredients:

• Olive oil 2 tablespoons
• Finely chopped onion 100g
• Sliced mushrooms 200g
• Arborio rice 200g
• Vegetable broth 960ml
• Grated Parmesan cheese 30g

Cooking Steps:

1. Step 1: Heat a large saucepan over medium heat and add 2 tablespoons of olive oil.
2. Step 2: Add 1 finely chopped onion (100g) and cook until translucent, approximately 3 minutes.
3. Step 3: Add 2 cups of sliced mushrooms (200g) and cook until tender, about 5 minutes.
4. Step 4: Stir in 1 cup of arborio rice (200g) and cook for 2 minutes until the rice is lightly toasted.
5. Step 5: Gradually add 4 cups of vegetable broth (960ml), one cup at a time, stirring constantly until fully absorbed before adding the next cup.
6. Step 6: Continue cooking and stirring until the rice is creamy and cooked through, about 15-18 minutes.
7. Step 7: Stir in 1/4 cup grated Parmesan cheese (30g) and serve warm.