Unlock Your Culinary Journey: The Ultimate Gourmet Balanced Meal Plan for Weight Gain Success!

Greek Yogurt with Mixed Berries and Honey

Calories: 578

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g
• Honey 30g

Cooking Steps:

1. Step 1: Place 200g of Greek yogurt into a bowl.
2. Step 2: Top with 100g of mixed berries.
3. Step 3: Drizzle 30g (approximately 1.5 tablespoons) of honey over the berries.

Chicken Caesar Salad

Calories: 810

Ingredients:

• Chicken breast 150g
• Romaine lettuce 1 large head
• Croutons 50g
• Parmesan cheese 30g
• Caesar dressing 3 tablespoons

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until fully cooked, approximately 10 minutes per side.
2. Step 2: Chop 1 large head of Romaine lettuce and place it in a bowl.
3. Step 3: Add 50g of croutons to the salad.
4. Step 4: Shave 30g of Parmesan cheese over the salad.
5. Step 5: In a separate small bowl, mix 3 tbsp of Caesar dressing.
6. Step 6: Slice the grilled chicken breast and place it on top of the salad.
7. Step 7: Drizzle the dressing over the salad and toss gently.

Grilled Salmon with Steamed Vegetables

Calories: 924

Ingredients:

• Salmon fillet 200g
• Mixed vegetables 200g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season 200g of salmon fillet with salt, pepper, and a drizzle of olive oil.
3. Step 3: Grill the salmon for 5-7 minutes on each side or until cooked through.
4. Step 4: While the salmon is grilling, steam 200g of mixed vegetables (broccoli, carrots, and bell peppers) for about 5-7 minutes or until tender.
5. Step 5: Serve the grilled salmon alongside the steamed vegetables.

Oatmeal with Banana and Peanut Butter

Calories: 580

Ingredients:

• Rolled oats 50g
• Banana 120g
• Peanut butter 16g
• Honey 1 teaspoon (optional)

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of water to a boil.
2. Step 2: Add 50g of rolled oats to the boiling water, reduce the heat to low, and cook, stirring occasionally, for about 5 minutes until the oats are soft and the water is absorbed.
3. Step 3: While the oats are cooking, slice 1 medium banana (around 120g) into thin slices.
4. Step 4: Once the oats are done, transfer them to a bowl and top with the banana slices.
5. Step 5: Add 1 tablespoon (16g) of peanut butter on top.
6. Step 6: Drizzle a bit of honey if desired and serve.

Turkey and Avocado Wrap

Calories: 700

Ingredients:

• Whole wheat tortilla 1
• Hummus 30g
• Turkey breast 85g
• Baby spinach leaves 30g
• Avocado 70g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Lay a whole wheat tortilla on a clean, dry surface.
2. Step 2: Spread 2 tablespoons (30g) of hummus evenly over the tortilla.
3. Step 3: Layer 85g of sliced turkey breast over the hummus.
4. Step 4: Add some baby spinach leaves (around 30g).
5. Step 5: Slice half an avocado (around 70g) and place the slices on top of the spinach.
6. Step 6: Sprinkle a bit of salt and pepper.
7. Step 7: Roll the tortilla tightly into a wrap. Cut in half if desired and serve.

Spaghetti Bolognese

Calories: 1035

Ingredients:

• Spaghetti 100g
• Olive oil 1 tablespoon
• Ground beef 150g
• Onion 70g
• Garlic cloves 2
• Diced tomatoes 400g
• Tomato paste 30g
• Salt to taste
• Pepper to taste
• Italian seasoning to taste
• Parmesan cheese optional, for serving

Cooking Steps:

1. Step 1: Bring a large pot of salted water to a boil. Add 100g of spaghetti and cook according to package instructions until al dente.
2. Step 2: While the spaghetti is cooking, heat 1 tablespoon of olive oil in a large pan over medium heat.
3. Step 3: Add 150g of ground beef to the pan and cook until browned, about 5-6 minutes. Break up any large pieces with a wooden spoon.
4. Step 4: Add 1 small chopped onion (about 70g) and 2 minced garlic cloves to the pan. Cook for an additional 3-4 minutes until softened.
5. Step 5: Add 1 can (400g) of diced tomatoes and 2 tablespoons (30g) of tomato paste. Stir to combine and season with salt, pepper, and Italian seasoning.
6. Step 6: Simmer the sauce for about 10 minutes, stirring occasionally.
7. Step 7: Once the spaghetti is cooked, drain it and add it to the pan with the sauce. Toss to coat the spaghetti in the sauce.
8. Step 8: Serve hot, optionally sprinkled with some grated Parmesan cheese.

Scrambled Eggs with Whole Grain Toast

Calories: 600

Ingredients:

• Eggs 3 large
• Olive oil 1 tsp
• Whole grain bread 2 slices
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack 3 large eggs into a bowl, add a pinch of salt and pepper, and whisk until well blended.
2. Step 2: Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil.
3. Step 3: Pour the egg mixture into the skillet and let it sit undisturbed for about 10-15 seconds.
4. Step 4: Gently stir, bringing the eggs from the edges to the center, until they are just set.
5. Step 5: Toast two slices of whole grain bread while eggs are cooking.
6. Step 6: Serve scrambled eggs with toasted whole grain bread.

Quinoa Salad with Mixed Vegetables

Calories: 700

Ingredients:

• Quinoa 1 cup
• Mixed vegetables 1 cup
• Olive oil 1 tbsp
• Lemon 1
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse 1 cup of quinoa under cold water.
2. Step 2: In a medium pot, combine quinoa with 2 cups of water and bring to a boil.
3. Step 3: Reduce heat to low, cover, and simmer for about 15 minutes or until water is absorbed.
4. Step 4: While quinoa is cooking, chop 1 cup of mixed vegetables (such as bell peppers, cucumbers, and cherry tomatoes).
5. Step 5: Once quinoa is cooked, let it cool slightly.
6. Step 6: In a large bowl, mix cooked quinoa, chopped vegetables, 1 tbsp olive oil, juice of 1 lemon, salt, and pepper to taste.
7. Step 7: Serve the salad immediately or refrigerate for later.

Beef Stir-Fry with Broccoli and Brown Rice

Calories: 1000

Ingredients:

• Lean beef 200g
• Broccoli 1 cup
• Olive oil 1 tbsp
• Soy sauce 2 tbsp
• Oyster sauce 1 tbsp
• Cornstarch 1 tsp
• Brown rice 1 cup
• Water 1/4 cup

Cooking Steps:

1. Step 1: Slice 200g of lean beef into thin strips.
2. Step 2: Cut 1 cup of broccoli into small florets.
3. Step 3: Heat 1 tbsp of olive oil in a large skillet or wok over medium-high heat.
4. Step 4: Add beef strips to the skillet and stir-fry for 3-4 minutes until browned.
5. Step 5: Add broccoli and 1/4 cup of water, continue to stir-fry for another 5-7 minutes until broccoli is tender.
6. Step 6: In a small bowl, mix 2 tbsp soy sauce, 1 tbsp oyster sauce, and 1 tsp cornstarch, then pour over beef and broccoli. Stir well until sauce thickens.
7. Step 7: Serve the stir-fry over 1 cup of cooked brown rice.

Smoothie with Spinach, Banana, and Almond Milk

Calories: 578

Ingredients:

• Banana 2 medium (232g)
• Spinach 60g
• Almond milk 300ml

Cooking Steps:

1. Step 1: Peel and slice the banana.
2. Step 2: Combine the spinach, sliced banana, and almond milk in a blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour the smoothie into a glass and serve immediately.

Tuna Salad with Mixed Greens

Calories: 693

Ingredients:

• Canned tuna 1 can (165g)
• Mixed greens 100g
• Cherry tomatoes 80g
• Cucumber 50g
• Olive oil 2 tbsp (30ml)
• Lemon juice 1 tbsp (15ml)

Cooking Steps:

1. Step 1: Drain the canned tuna and place it in a bowl.
2. Step 2: Chop the mixed greens, cherry tomatoes, and cucumber.
3. Step 3: Add the chopped vegetables to the bowl with the tuna.
4. Step 4: Season the salad with olive oil, lemon juice, salt, and pepper to taste.
5. Step 5: Toss the salad gently and serve.

Chicken Fajitas with Bell Peppers and Onions

Calories: 1082

Ingredients:

• Chicken breast 200g
• Bell peppers 100g
• Onions 75g
• Olive oil 2 tbsp (28ml)
• Fajita seasoning 1 tbsp

Cooking Steps:

1. Step 1: Slice the chicken breast into thin strips.
2. Step 2: Slice the bell peppers and onion into thin strips.
3. Step 3: Heat olive oil in a large skillet over medium-high heat.
4. Step 4: Add the chicken strips to the skillet and cook for about 5-7 minutes until fully cooked.
5. Step 5: Add the sliced bell peppers and onions to the skillet and cook until softened, about 5-7 minutes.
6. Step 6: Season with fajita seasoning, salt, and pepper to taste.
7. Step 7: Serve the chicken fajitas with warm tortillas.

Cottage Cheese with Pineapple

Calories: 578

Ingredients:

• Cottage Cheese 200g
• Pineapple 150g

Cooking Steps:

1. Step 1: Measure out 200g of low-fat cottage cheese.
2. Step 2: Cut 150g of fresh pineapple into small pieces.
3. Step 3: Mix the cottage cheese and pineapple together in a bowl.
4. Step 4: Serve immediately.

Grilled Chicken Sandwich

Calories: 694

Ingredients:

• Chicken Breast 120g
• Whole Grain Bread 2 slices
• Lettuce 30g
• Tomato 50g
• Mayonnaise 1 tbsp

Cooking Steps:

1. Step 1: Preheat grill to medium-high heat.
2. Step 2: Season 120g chicken breast with salt and pepper.
3. Step 3: Grill chicken for 5-7 minutes on each side until fully cooked.
4. Step 4: Toast 2 slices of whole grain bread.
5. Step 5: Assemble the sandwich with chicken, lettuce, tomato, and 1 tablespoon of mayonnaise.

Baked Cod with Roasted Sweet Potatoes

Calories: 1040

Ingredients:

• Cod Fillet 200g
• Sweet Potatoes 200g
• Olive Oil 2 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Season 200g of cod fillet with salt, pepper, and a touch of olive oil.
3. Step 3: Place cod in a baking dish and bake for 20 minutes.
4. Step 4: Peel and cut 200g of sweet potatoes into cubes.
5. Step 5: Toss sweet potatoes with 1 tablespoon of olive oil, salt, and pepper.
6. Step 6: Place sweet potatoes on a baking sheet and roast in the oven for 20 minutes, turning once halfway through.
7. Step 7: Serve baked cod with roasted sweet potatoes.

Whole Grain Pancakes with Maple Syrup

Calories: 578

Ingredients:

• Whole grain flour 200g
• Baking powder 1 tablespoon
• Salt 0.5 teaspoon
• Sugar 1 tablespoon
• Milk 200ml
• Egg 1
• Butter 2 teaspoons
• Maple syrup 2 tablespoons

Cooking Steps:

1. Step 1: In a large mixing bowl, combine 200g of whole grain flour, 1 tablespoon of baking powder, 1/2 teaspoon of salt, and 1 tablespoon of sugar.
2. Step 2: In another bowl, whisk together 200ml of milk, 1 egg, and 2 tablespoons of melted butter.
3. Step 3: Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Step 4: Heat a non-stick pan over medium heat and lightly grease it with butter.
5. Step 5: Pour 1/4 cup of batter onto the pan for each pancake and cook until bubbles form on the surface, then flip and cook for another 2-3 minutes until golden brown.
6. Step 6: Serve the pancakes warm with 2 tablespoons of maple syrup drizzled over the top.

Chicken and Vegetable Soup

Calories: 694

Ingredients:

• Olive oil 1 tablespoon
• Chicken breast 100g
• Onion 1
• Carrot 1
• Celery stalk 1
• Chicken broth 500ml
• Salt to taste
• Pepper to taste
• Parsley for garnish

Cooking Steps:

1. Step 1: In a large pot, heat 1 tablespoon of olive oil over medium heat.
2. Step 2: Add 100g of diced chicken breast and cook until no longer pink, about 5-7 minutes.
3. Step 3: Add 1 diced onion, 1 chopped carrot, and 1 chopped celery stalk. Cook until the vegetables are softened, about 5 minutes.
4. Step 4: Pour in 500ml of chicken broth and bring to a boil.
5. Step 5: Reduce the heat and simmer for 10 minutes. Add salt and pepper to taste.
6. Step 6: Serve the soup hot, garnished with fresh parsley if desired.

Pork Chops with Mashed Potatoes and Green Beans

Calories: 1039

Ingredients:

• Pork chops 200g
• Salt to taste
• Pepper to taste
• Olive oil 1 tablespoon
• Potatoes 200g
• Milk 50ml
• Butter 1 tablespoon
• Green beans 100g

Cooking Steps:

1. Step 1: Preheat your oven to 375°F (190°C).
2. Step 2: Season 200g of pork chops with salt and pepper on both sides.
3. Step 3: In a large oven-safe skillet, heat 1 tablespoon of olive oil over medium-high heat.
4. Step 4: Sear the pork chops until golden brown, about 3-4 minutes per side. Transfer the skillet to the oven and cook for an additional 10-12 minutes until the pork reaches an internal temperature of 145°F (63°C).
5. Step 5: Meanwhile, peel and chop 200g of potatoes. Boil in salted water until tender, about 15 minutes.
6. Step 6: Drain the potatoes and mash them with 50ml of milk and 1 tablespoon of butter. Add salt and pepper to taste.
7. Step 7: Steam 100g of green beans until tender, about 5 minutes.
8. Step 8: Serve the pork chops with mashed potatoes and green beans on the side.

Avocado Toast with Egg

Calories: 578

Ingredients:

• Whole-grain bread 2 slices
• Avocado 1 whole
• Eggs 2 large

Cooking Steps:

1. Step 1: Toast 2 slices of whole-grain bread in a toaster until golden brown.
2. Step 2: Cut 1 avocado in half, remove the pit, and scoop out the flesh. Mash it in a bowl with a fork.
3. Step 3: Spread the mashed avocado evenly on the toasted bread slices.
4. Step 4: Heat a non-stick skillet over medium heat. Spray it lightly with cooking spray.
5. Step 5: Crack 2 large eggs into the skillet and cook until the whites are set but the yolks are still runny, about 3-4 minutes.
6. Step 6: Place one fried egg on top of each avocado toast.
7. Step 7: Season with salt and pepper to taste.

Shrimp Salad with Mixed Greens

Calories: 694

Ingredients:

• Shrimp 200g
• Mixed salad greens 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Red onion 30g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium heat. Spray it lightly with cooking spray.
2. Step 2: Add 200g of peeled and deveined shrimp to the skillet. Cook for 2-3 minutes on each side until pink and opaque.
3. Step 3: In a large bowl, combine 100g of mixed salad greens, 50g of cherry tomatoes (halved), 50g of cucumber slices, and 30g of sliced red onion.
4. Step 4: Add the cooked shrimp to the salad bowl.
5. Step 5: In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper to taste.
6. Step 6: Drizzle the dressing over the salad and toss gently to combine.

Turkey Meatloaf with Cauliflower Mash

Calories: 1075

Ingredients:

• Ground turkey 300g
• Breadcrumbs 50g
• Egg 1 large
• Onion 30g
• Ketchup 1 tablespoon
• Worcestershire sauce 1 teaspoon
• Cauliflower 200g
• Butter 2 tablespoons
• Milk 2 tablespoons

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: In a large bowl, combine 300g of ground turkey, 50g of breadcrumbs, 1 egg, 30g of finely chopped onion, 1 tablespoon of ketchup, 1 teaspoon of Worcestershire sauce, salt, and pepper. Mix well.
3. Step 3: Shape the mixture into a loaf and place it on a baking sheet lined with parchment paper.
4. Step 4: Bake in the preheated oven for 25 minutes or until the internal temperature reaches 165°F (74°C).
5. Step 5: While the meatloaf is baking, steam 200g of cauliflower florets until tender, about 10-15 minutes.
6. Step 6: Transfer the steamed cauliflower to a blender or food processor. Add 2 tablespoons of butter and 2 tablespoons of milk. Blend until smooth and creamy. Season with salt and pepper to taste.
7. Step 7: Serve the turkey meatloaf slices with a generous portion of cauliflower mash.