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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.