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Unlock Your Culinary Potential: A 7-Day Gourmet Meal Plan for Weight Gain and Flavor Explosion!

Posted on August 5, 2024

Avoids: Chocolate
Age: 24
Male
Target Time: 12 weeks
Activity Level: Sedentary (office job)
Low Activity
30-Minute Meals
Beginner Recipes
Meal Variety: Moderate variety
Calorie Management
Personalized Meal Plan

This meal plan is expertly tailored for a 24-year-old, 7-foot tall male, aiming to gain 4 pounds over 12 weeks while leading a sedentary lifestyle.

With beginner-friendly recipes that require just 30 minutes to prepare, the plan emphasizes a balanced variety of meals without including chocolate.

Cover image
AI meal plans: The smart way to dine.

Gourmet Dining Week: Your Path to Delicious Healthy Eating

In the quest for vibrant health and well-being, the significance of a well-structured meal plan cannot be overstated. The concept of healthy eating has evolved, and now it can be a delightful journey rather than a cumbersome chore. For a 24-year-old individual, especially one on a mission to gain muscle, having a bespoke meal plan is a game-changer. Enter "Gourmet Dining Week: Balanced & Delicious," a thoughtfully crafted regimen that not only tantalizes the taste buds but also aligns with wellness goals. This plan is specifically designed for a 7-foot tall male aiming to gain a solid 4 pounds in a span of 12 weeks while maintaining a lifestyle that is more sedentary than active.

Benefits of a Custom Meal Plan

Imagine waking up each day knowing exactly what you’ll be eating and precisely how it contributes to your weight gain goals. A custom meal planner is your roadmap to a balanced diet, ensuring you receive all the macronutrients—proteins, carbohydrates, and fats—required for muscle growth and overall vitality. Taking the guesswork out of meal preparation not only alleviates stress but improves adherence, making it an indispensable tool in your culinary arsenal, especially for those who are still honing their cooking skills. If you’re new to cooking—don’t fear! All the meals in this plan are designed to be ready in just 30 minutes, proving that being a novice in the kitchen doesn’t have to mean sacrificing flavor or nutrition.

A Peek into the Week—Deliciously Healthy Meals

Let’s dive into the joyous journey of Gourmet Dining Week. Picture this: your day begins with **Greek Yogurt topped with vibrant berries and a drizzle of honey**, a powerhouse breakfast loaded with proteins and antioxidants. For lunch, say hello to a **Turkey and Avocado Sandwich**—easy to assemble and extraordinarily satisfying. And when dinner rolls around, end your day on a high note with **Grilled Chicken paired with Steamed Vegetables**. This trifecta of meals beautifully exemplifies balance, ensuring you’re fueled for the day without overwhelming yourself with complex recipes.

Exciting Variations Throughout the Week

But don’t think the fun stops there! The meal plan offers a delightful rotation of flavors and textures, keeping your palate intrigued. Enjoy **Scrambled Eggs with Spinach** on Day 2 for breakfast, followed by a **Caesar Salad with Grilled Chicken**—a classic combo that’s both refreshing and hearty. By mid-week, you’ll find joy in **Banana Pancakes with Maple Syrup**, something you’re bound to love. Don’t miss the opportunity to go a bit Italian with **Spaghetti and Meatballs**, loaded with flavor and comfort!From **Baked Salmon with Quinoa and Asparagus** to the zesty **Chicken Fajitas with Bell Peppers and Onions**, each recipe is crafted to offer variety without complexity.

Culinary Mastery for Beginners

Worried your lack of cooking experience will hold you back? Fear not! This meal plan embraces beginner-friendly recipes that keep preparation time to a minimum. The ingredients are simple, the techniques are easy to grasp, and the satisfaction of creating your meals will boost your confidence in the kitchen. With the culinary basics covered, you can quickly level up your kitchen prowess—no intense cooking classes needed! Moreover, the ability to prepare your meals allows you to truly understand where your food comes from and how it fuels your body. Stepping into the role of chef, even as a beginner, fosters a sense of empowerment and encourages a deeper appreciation for nourishing food.

Reaping the Rewards of Healthy Eating

As you gradually navigate through this balanced and exciting meal plan, you’ll find that eating healthy isn’t just about vegetables and bland dishes. It’s about enjoyment, exploration, and health. Whether you're preparing **Shrimp Salad** on Day 6 or indulging in **Roast Beef with Roasted Vegetables** at the week's end, every bite contributes to your goal. The gourmet dining experience transforms everyday food into delightful dishes that nourish your body while supporting your ambitions. By making informed choices, you’ll find yourself embracing a lifestyle that celebrates health, energy, and growth.

Final Thoughts: Your Journey to Wellness

In closing, remember that every great journey starts with a single step—or in this case, a single meal. With the Gourmet Dining Week meal plan, you hold the keys to building a flavorful, healthy routine that transforms your approach to food. As you savor these delicious offerings, you’ll discover that eating healthy doesn’t have to be mundane. Instead, think of it as an incredible adventure, filled with nourishing meals that support your journey to becoming the best version of yourself. So roll up your sleeves, channel your inner chef, and let the world of gourmet healthy eating open its doors to you!

Over the span of seven days, enjoy delicious and nutrient-dense dishes such as Greek Yogurt with Berries and Honey for breakfast, Turkey and Avocado Sandwich for lunch, and Grilled Chicken with Steamed Vegetables for dinner.

AI meal plans: The smart way to dine.

The plan also features exciting options like Banana Pancakes with Maple Syrup, Caesar Salad with Grilled Chicken, and Baked Salmon with Quinoa and Asparagus, ensuring you never get bored. Perfect for those who appreciate moderate meal variety, this plan offers 12 new meals each week, keeping your diet fresh and exciting while supporting your weight gain goals

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

Scrambled Eggs with Spinach

Calories: 575.08

Ingredients:

  • Eggs 3 large
  • Butter 1 tablespoon
  • Spinach 2 cups
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Crack 3 large eggs into a bowl and whisk until well combined.
  2. Step 2: Heat a non-stick skillet over medium heat and add 1 tablespoon of butter.
  3. Step 3: Add 2 cups of fresh spinach to the skillet and sauté until wilted, about 2 minutes.
  4. Step 4: Pour the beaten eggs into the skillet with the spinach.
  5. Step 5: Stir gently with a spatula until the eggs are fully cooked, about 3-4 minutes.
  6. Step 6: Season with salt and pepper to taste.
  7. Step 7: Serve immediately.
10 minutes
Easy

Lunch

Caesar Salad with Grilled Chicken

Calories: 691.3

Ingredients:

  • Chicken breast 200g
  • Olive oil 1 teaspoon
  • Romaine lettuce 2 cups
  • Parmesan cheese 1/4 cup
  • Croutons 1/4 cup
  • Caesar dressing 2 tablespoons
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Season 200g of chicken breast with salt, pepper, and 1 teaspoon of olive oil.
  2. Step 2: Grill the chicken breast over medium heat for about 4-5 minutes on each side until fully cooked.
  3. Step 3: While the chicken is cooking, chop 2 cups of romaine lettuce and place it in a large bowl.
  4. Step 4: Add 1/4 cup of grated Parmesan cheese and 1/4 cup of croutons to the lettuce.
  5. Step 5: Once the chicken is cooked, slice it into strips and add it to the salad bowl.
  6. Step 6: Toss the salad with 2 tablespoons of Caesar dressing until well combined.
  7. Step 7: Serve immediately.
10 minutes
Easy

Dinner

Beef Stir-Fry with Broccoli

Calories: 1030.68

Ingredients:

  • Beef sirloin 250g
  • Vegetable oil 2 tablespoons
  • Broccoli 2 cups
  • Soy sauce 2 tablespoons
  • Oyster sauce 1 tablespoon
  • Garlic 1 teaspoon
  • White rice 1 cup cooked

Cooking Steps:

  1. Step 1: Slice 250g of beef sirloin into thin strips.
  2. Step 2: Heat a wok or large skillet over high heat and add 2 tablespoons of vegetable oil.
  3. Step 3: Add the beef strips to the wok and stir-fry for about 3-4 minutes until browned.
  4. Step 4: Add 2 cups of broccoli florets to the wok and stir-fry for another 3-4 minutes.
  5. Step 5: Add 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, and 1 teaspoon of minced garlic to the wok.
  6. Step 6: Stir-fry for another 2-3 minutes until everything is well combined and heated through.
  7. Step 7: Serve immediately over 1 cup of cooked white rice.
20 minutes
Easy

Tuesday

Breakfast

Banana Pancakes with Maple Syrup

Calories: 600

Ingredients:

  • Banana 1 medium
  • Egg 1
  • Flour 50g
  • Butter 1 tsp
  • Maple Syrup 2 tbsp

Cooking Steps:

  1. Step 1: Mash a ripe banana in a bowl.
  2. Step 2: Add 1 egg and 50g of flour to the banana and mix until smooth.
  3. Step 3: Heat a non-stick pan over medium heat and add a bit of butter.
  4. Step 4: Pour small amounts of batter into the pan to form pancakes.
  5. Step 5: Cook for 2-3 minutes on each side until golden brown.
  6. Step 6: Serve with a drizzle of maple syrup.
10 minutes
Easy

Lunch

Tuna Salad Wrap

Calories: 800

Ingredients:

  • Canned Tuna 150g
  • Cucumber 50g, diced
  • Tomato 50g, diced
  • Mayonnaise 1 tbsp
  • Tortilla 1 large

Cooking Steps:

  1. Step 1: In a bowl, mix canned tuna, diced cucumber, and diced tomato.
  2. Step 2: Add a tablespoon of mayonnaise and mix well.
  3. Step 3: Lay a tortilla flat and spread the tuna mixture evenly.
  4. Step 4: Roll the tortilla tightly into a wrap.
  5. Step 5: Cut the wrap in half and serve.
10 minutes
Easy

Dinner

Spaghetti with Meatballs

Calories: 900

Ingredients:

  • Spaghetti 200g
  • Ground Beef 150g
  • Breadcrumbs 30g
  • Egg 1
  • Salt 1 tsp
  • Pepper 1 tsp
  • Olive Oil 1 tbsp
  • Tomato Sauce 200ml

Cooking Steps:

  1. Step 1: Cook spaghetti according to package instructions.
  2. Step 2: In a bowl, mix ground beef, breadcrumbs, egg, salt, and pepper.
  3. Step 3: Form the mixture into meatballs.
  4. Step 4: Heat oil in a frying pan and cook meatballs until browned on all sides.
  5. Step 5: Add tomato sauce to the pan and simmer for 10 minutes.
  6. Step 6: Serve meatballs and sauce over cooked spaghetti.
25 minutes
Easy

Wednesday

Breakfast

Oatmeal with Almond Milk and Banana

Calories: 576

Ingredients:

  • Rolled Oats 100g
  • Almond Milk 300ml
  • Banana 1 medium

Cooking Steps:

  1. Step 1: In a small pot, combine 100g of rolled oats with 300ml of almond milk.
  2. Step 2: Heat the pot over medium heat, stirring occasionally until the mixture starts to simmer.
  3. Step 3: Reduce the heat to low and cook for 5-7 minutes until the oats are soft and have absorbed most of the milk.
  4. Step 4: Slice a banana and add it to the oatmeal, stirring to combine.
  5. Step 5: Serve hot, optionally adding a drizzle of honey or a sprinkle of cinnamon if desired.
10 minutes
Easy

Lunch

Turkey Club Sandwich

Calories: 691

Ingredients:

  • Whole Grain Bread 2 slices
  • Mayonnaise 1 tablespoon
  • Turkey Breast 100g
  • Bacon 2 slices
  • Cheddar Cheese 1 slice
  • Spinach Few leaves
  • Baby Carrots 100g side

Cooking Steps:

  1. Step 1: Toast two slices of whole grain bread until golden brown.
  2. Step 2: Spread a tablespoon of mayonnaise on one side of each slice.
  3. Step 3: Layer 100g of sliced turkey, 2 slices of bacon (cooked), a slice of cheddar cheese, and a few leaves of spinach onto one slice of bread.
  4. Step 4: Top with the second slice of bread and press down gently.
  5. Step 5: Cut the sandwich in half and serve with a side of baby carrots for added nutrition.
10 minutes
Easy

Dinner

Baked Salmon with Quinoa and Asparagus

Calories: 1157

Ingredients:

  • Salmon Fillet 200g
  • Lemon Juice 1 tablespoon
  • Quinoa 80g
  • Asparagus 100g
  • Parsley Sprinkle

Cooking Steps:

  1. Step 1: Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. Step 2: Season a 200g salmon fillet with salt, pepper, and a squeeze of lemon juice.
  3. Step 3: Place the salmon on the baking sheet and bake for 15-20 minutes until cooked through.
  4. Step 4: In the meantime, cook 80g of quinoa according to package instructions, usually by combining it with water and simmering for around 15 minutes.
  5. Step 5: Steam 100g of asparagus until tender, about 5 minutes, then season with salt and pepper.
  6. Step 6: Once everything is cooked, serve the salmon alongside the quinoa and asparagus, garnished with a sprinkle of chopped parsley if desired.
25 minutes
Easy

Thursday

Breakfast

Smoothie with Spinach, Banana, and Almond Milk

Calories: 575

Ingredients:

  • Banana 1 large (120g)
  • Spinach 100g
  • Almond milk 200ml

Cooking Steps:

  1. Step 1: Peel and slice one large banana.
  2. Step 2: Measure 100g of fresh spinach leaves.
  3. Step 3: Add the banana, spinach, and 200ml of unsweetened almond milk to a blender.
  4. Step 4: Blend until smooth.
  5. Step 5: Pour into a glass and serve immediately.
10 minutes
Easy

Lunch

Chicken Caesar Wrap

Calories: 805

Ingredients:

  • Chicken breast 150g
  • Romaine lettuce 2 cups
  • Caesar dressing 2 tbsp
  • Parmesan cheese 2 tbsp
  • Whole wheat tortilla 1 large

Cooking Steps:

  1. Step 1: Grill a 150g boneless, skinless chicken breast until cooked through, then slice into strips.
  2. Step 2: Toss 2 cups of chopped romaine lettuce with 2 tbsp of Caesar dressing and 2 tbsp of grated parmesan cheese.
  3. Step 3: Warm one large whole wheat tortilla in a pan.
  4. Step 4: Place the chicken strips and lettuce mixture in the center of the tortilla.
  5. Step 5: Fold the sides of the tortilla over the filling and roll it up to make a wrap.
  6. Step 6: Slice the wrap in half and serve.
10 minutes
Easy

Dinner

Pork Chops with Mashed Potatoes and Green Beans

Calories: 920

Ingredients:

  • Pork chops 200g
  • Potatoes 200g
  • Butter 1 tbsp
  • Milk 50ml
  • Green beans 150g
  • Olive oil 1 tbsp
  • Salt to taste
  • Black pepper to taste

Cooking Steps:

  1. Step 1: Season 200g of pork chops with salt and pepper.
  2. Step 2: In a skillet, heat 1 tbsp of olive oil over medium heat and cook the pork chops until browned and cooked through, about 5-7 minutes per side.
  3. Step 3: Meanwhile, peel and dice 200g of potatoes and boil them in a pot of water until tender, about 15 minutes.
  4. Step 4: Drain the potatoes and mash them with 1 tbsp of butter and 50ml of milk.
  5. Step 5: Steam 150g of trimmed green beans until tender, about 5 minutes.
  6. Step 6: Serve the pork chops with the mashed potatoes and green beans on the side.
25 minutes
Easy

Friday

Breakfast

Peanut Butter Toast with Banana

Calories: 576

Ingredients:

  • Whole grain bread 2 slices
  • Peanut butter 2 tbsp
  • Banana 1 medium
  • Honey 1 tsp

Cooking Steps:

  1. Step 1: Toast the bread slices to your desired level of crispness.
  2. Step 2: Spread peanut butter evenly over each slice of toast.
  3. Step 3: Slice the banana and place the slices on top of the peanut butter.
  4. Step 4: Drizzle honey over the banana slices for added sweetness.
  5. Step 5: Serve immediately.
10 minutes
Easy

Lunch

Shrimp Salad

Calories: 719

Ingredients:

  • Shrimp 100g
  • Romaine lettuce 1 large head
  • Cherry tomatoes 1 cup
  • Cucumber 1 medium
  • Avocado 1 medium
  • Red onion 1/4 medium
  • Greek yogurt 1/4 cup
  • Olive oil 1 tbsp
  • Lemon juice 1 tbsp
  • Salt To taste
  • Black pepper To taste

Cooking Steps:

  1. Step 1: Boil the shrimp in lightly salted water for about 2-3 minutes until they turn pink. Drain and cool.
  2. Step 2: Chop the romaine lettuce and place it in a large bowl.
  3. Step 3: Add cherry tomatoes, sliced cucumber, avocado cubes, and thinly sliced red onion to the bowl.
  4. Step 4: Mix the Greek yogurt, olive oil, lemon juice, salt, and pepper in a small bowl to make the dressing.
  5. Step 5: Add the cooled shrimp to the salad bowl.
  6. Step 6: Pour the dressing over the salad and toss everything together.
15 minutes
Easy

Dinner

Chicken Fajitas with Bell Peppers and Onions

Calories: 1035

Ingredients:

  • Chicken breast 200g
  • Bell peppers 2 medium
  • Onion 1 medium
  • Olive oil 2 tbsp
  • Fajita seasoning 1 packet
  • Water 1/4 cup
  • Tortillas 4 small

Cooking Steps:

  1. Step 1: Slice the chicken breasts into thin strips.
  2. Step 2: Slice the bell peppers and onions into thin strips.
  3. Step 3: In a large skillet, heat the olive oil over medium-high heat.
  4. Step 4: Add the chicken strips to the skillet and cook until browned and cooked through.
  5. Step 5: Add the bell peppers and onions to the skillet and cook until softened.
  6. Step 6: Add the fajita seasoning and water, stirring to coat everything evenly. Cook for another 2-3 minutes.
  7. Step 7: Warm the tortillas in another skillet or in the microwave.
  8. Step 8: Serve the chicken and vegetables inside the tortillas and top with your favorite toppings like salsa, guacamole, or sour cream.
25 minutes
Easy

Saturday

Breakfast

Veggie Omelette

Calories: 578

Ingredients:

  • Large eggs 3 (210 calories)
  • Olive oil 1 tbsp (119 calories)
  • Bell peppers 100g (25 calories)
  • Onions 50g (20 calories)
  • Spinach 50g (15 calories)
  • Salt and pepper to taste

Cooking Steps:

  1. Step 1: Crack 3 large eggs into a bowl, add salt and pepper, and whisk until well combined.
  2. Step 2: Heat a non-stick pan over medium heat and add 1 tbsp of olive oil.
  3. Step 3: Add 100g of chopped bell peppers, 50g of chopped onions, and 50g of chopped spinach to the pan and sauté for 3-4 minutes until vegetables are tender.
  4. Step 4: Pour the eggs evenly over the cooked vegetables in the pan and let it cook for about 2-3 minutes until the eggs begin to set.
  5. Step 5: Fold the omelette in half and cook for another minute until the eggs are fully set.
  6. Step 6: Serve hot.
10 minutes
Easy

Lunch

Grilled Chicken Salad

Calories: 691

Ingredients:

  • Chicken breast 150g (165 calories)
  • Olive oil 2 tbsp (238 calories)
  • Mixed greens 100g (25 calories)
  • Cherry tomatoes 50g (9 calories)
  • Cucumbers 50g (8 calories)
  • Feta cheese 30g (69 calories)
  • Balsamic vinegar 1 tbsp (14 calories)
  • Salt and pepper to taste

Cooking Steps:

  1. Step 1: Preheat a grill pan over medium heat.
  2. Step 2: Season 150g of chicken breast with salt, pepper, and 1 tsp of olive oil.
  3. Step 3: Grill the chicken for 5-6 minutes on each side or until fully cooked.
  4. Step 4: While the chicken is grilling, prepare the salad. In a bowl, combine 100g of mixed greens, 50g of cherry tomatoes (halved), 50g of cucumbers (sliced), and 30g of feta cheese (crumbled).
  5. Step 5: For the dressing, in a small bowl, mix 1 tbsp of olive oil, 1 tbsp of balsamic vinegar, and salt and pepper to taste.
  6. Step 6: Once the chicken is grilled, let it rest for a minute and then slice it into strips.
  7. Step 7: Toss the salad with the dressing and top with the grilled chicken slices.
  8. Step 8: Serve immediately.
15 minutes
Easy

Dinner

Roast Beef with Roasted Vegetables

Calories: 1010

Ingredients:

  • Roast beef 200g (456 calories)
  • Olive oil 2 tbsp (238 calories)
  • Baby carrots 100g (41 calories)
  • Broccoli florets 100g (34 calories)
  • Bell peppers 50g (12 calories)
  • Salt and pepper to taste

Cooking Steps:

  1. Step 1: Preheat the oven to 200°C (392°F).
  2. Step 2: Season 200g of roast beef with salt, pepper, and 1 tbsp of olive oil.
  3. Step 3: Place the beef on a roasting tray and roast in the oven for 20-25 minutes until it reaches your desired level of doneness.
  4. Step 4: While the beef is roasting, prepare the vegetables. In a bowl, toss 100g of baby carrots, 100g of broccoli florets, and 50g of bell peppers with 1 tbsp of olive oil, salt, and pepper.
  5. Step 5: Spread the vegetables on a separate baking tray and roast them in the oven for 15 minutes or until tender.
  6. Step 6: Remove the beef from the oven and let it rest for 5 minutes before slicing.
  7. Step 7: Serve the sliced roast beef with the roasted vegetables.
25 minutes
Easy

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.
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  • 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.

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