Nourish & Thrive: A Beginner's Guide to Delicious and Nutritious Mexican Meals for Healthy Weight Gain

Scrambled Eggs with Avocado Toast

Calories: 680

Ingredients:

• Eggs 3 large
• Bread 2 slices
• Avocado 1 medium
• Butter 1 tbsp
• Salt To taste
• Black pepper To taste
• Feta cheese 30g

Cooking Steps:

1. Step 1: Toast the bread slices in a toaster or on a skillet until golden brown.
2. Step 2: In a bowl, beat the eggs with salt and pepper.
3. Step 3: Heat a non-stick skillet over medium heat and add butter.
4. Step 4: Pour the eggs into the skillet, gently stirring until they are softly set.
5. Step 5: Slice the avocado and place it on the toasted bread slices.
6. Step 6: Place the scrambled eggs on top of the avocado toast.
7. Step 7: Serve immediately with a sprinkle of feta cheese if desired.

Chicken Caesar Salad

Calories: 850

Ingredients:

• Chicken breast 200g
• Romaine lettuce 100g
• Caesar dressing 3 tbsp
• Parmesan cheese 30g
• Croutons 50g
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Season the chicken breast with salt and pepper.
2. Step 2: Grill the chicken on a skillet over medium heat for about 5-7 minutes on each side until cooked through.
3. Step 3: Chop the romaine lettuce and place in a salad bowl.
4. Step 4: Add the grilled chicken slices on top of the lettuce.
5. Step 5: Sprinkle parmesan cheese over the salad.
6. Step 6: Add Caesar dressing and toss the salad gently.
7. Step 7: Top with croutons before serving.

Grilled Steak with Roasted Vegetables

Calories: 1200

Ingredients:

• Steak 300g
• Mixed vegetables (bell pepper, zucchini, onion) 200g
• Olive oil 2 tbsp
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Preheat the grill to high heat.
2. Step 2: Season the steak with salt, pepper, and olive oil.
3. Step 3: Grill the steak for 4-5 minutes on each side for medium-rare, or adjust timing based on preference.
4. Step 4: Chop the vegetables and toss with olive oil, salt, and pepper.
5. Step 5: Roast the vegetables in the oven at 200°C (392°F) for 20-25 minutes.
6. Step 6: Let the steak rest for 5 minutes before slicing.
7. Step 7: Serve the steak alongside the roasted vegetables.

Greek Yogurt with Granola and Berries

Calories: 680

Ingredients:

• Greek yogurt 200g
• Granola 50g
• Fresh berries 50g

Cooking Steps:

1. Step 1: Measure 200g of Greek yogurt into a bowl.
2. Step 2: Sprinkle 50g of granola over the yogurt.
3. Step 3: Top with 50g of your choice of fresh berries.
4. Step 4: Mix gently and serve immediately.

Turkey and Cheese Sandwich

Calories: 860

Ingredients:

• Whole-wheat bread 2 slices
• Mayonnaise 1 tablespoon
• Turkey breast 100g
• Cheese 50g

Cooking Steps:

1. Step 1: Lay out two slices of whole-wheat bread.
2. Step 2: Spread one tablespoon of mayonnaise on one slice of bread.
3. Step 3: Layer with 100g of sliced turkey breast.
4. Step 4: Add 50g of sliced cheese.
5. Step 5: Top with lettuce and tomato slices, if desired.
6. Step 6: Close the sandwich with the second slice of bread and halve if needed.

BBQ Chicken with Mashed Potatoes

Calories: 1180

Ingredients:

• Chicken breast 200g
• BBQ sauce 2 tablespoons
• Potatoes 200g
• Butter 50g
• Milk Splash

Cooking Steps:

1. Step 1: Season 200g of chicken breast with salt and pepper, then grill until cooked through.
2. Step 2: Brush 2 tablespoons of BBQ sauce on the chicken during the last few minutes of grilling.
3. Step 3: Boil 200g of potatoes until tender, about 15 minutes.
4. Step 4: Mash the potatoes with 50g of butter and a splash of milk, adding salt to taste.
5. Step 5: Serve the grilled chicken alongside the mashed potatoes.

Oatmeal with Nuts and Honey

Calories: 680

Ingredients:

• Rolled oats 60g
• Mixed nuts 20g
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Boil 1 cup of water in a small pot.
2. Step 2: Add 60g of rolled oats to the boiling water.
3. Step 3: Reduce heat and simmer for about 5 minutes, stirring occasionally.
4. Step 4: Remove from heat and stir in 20g of chopped nuts.
5. Step 5: Drizzle 1 tablespoon of honey over the oatmeal.
6. Step 6: Serve warm.

Tuna Salad with Lettuce and Tomato

Calories: 830

Ingredients:

• Canned tuna 150g
• Lettuce 100g
• Tomato 50g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Drain 150g of canned tuna.
2. Step 2: Chop 100g of lettuce and 50g of tomatoes.
3. Step 3: In a bowl, mix the tuna, lettuce, and tomatoes.
4. Step 4: Add 1 tablespoon of olive oil and a pinch of salt.
5. Step 5: Toss everything together gently and serve.

Spaghetti Bolognese

Calories: 1210

Ingredients:

• Spaghetti 100g
• Beef (minced) 150g
• Canned tomatoes 100g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Boil a pot of water and cook 100g of spaghetti according to package instructions.
2. Step 2: While pasta is cooking, heat 1 tablespoon of oil in a pan.
3. Step 3: Add 150g of minced meat to the pan and cook until browned.
4. Step 4: Add 100g of canned tomatoes and some Italian seasoning to the meat.
5. Step 5: Simmer for a few minutes until sauce thickens.
6. Step 6: Drain spaghetti and combine with Bolognese sauce.
7. Step 7: Serve hot.

Fruit Smoothie with Protein

Calories: 700

Ingredients:

• Frozen mixed berries 150g
• Greek yogurt 100g
• Vanilla protein powder 1 scoop
• Almond milk 200ml

Cooking Steps:

1. Step 1: In a blender, combine 150g of frozen mixed berries, 100g of Greek yogurt, and a scoop of vanilla protein powder.
2. Step 2: Add 200ml of almond milk to the blender.
3. Step 3: Blend on high speed until smooth and creamy.
4. Step 4: Pour into a glass and serve immediately.

Grilled Chicken Wrap

Calories: 900

Ingredients:

• Chicken breast 150g
• Whole wheat tortilla 1 piece
• Avocado 1/2, sliced
• Lettuce 50g, shredded
• Salsa 50g

Cooking Steps:

1. Step 1: Preheat a grill pan over medium heat.
2. Step 2: Season 150g of chicken breast with salt, pepper, and a dash of lime juice.
3. Step 3: Grill the chicken for 5-6 minutes per side until fully cooked.
4. Step 4: Fill a whole wheat tortilla with grilled chicken, sliced avocado, shredded lettuce, and salsa.
5. Step 5: Roll the tortilla tightly to form a wrap and serve.

Beef Tacos with Salsa and Lettuce

Calories: 1100

Ingredients:

• Ground beef 200g
• Corn tortillas 3 pieces
• Lettuce 80g, shredded
• Salsa 60g
• Lime 1 wedge
• Cilantro Few sprigs for garnish

Cooking Steps:

1. Step 1: In a skillet over medium-high heat, cook 200g of ground beef until browned.
2. Step 2: Season the beef with taco seasoning and stir well.
3. Step 3: Warm corn tortillas in a separate pan.
4. Step 4: Fill each tortilla with the cooked beef, shredded lettuce, and salsa.
5. Step 5: Serve the tacos with a lime wedge and cilantro for garnish.

Egg Muffins with Spinach

Calories: 680

Ingredients:

• Eggs 6 large
• Spinach 100g
• Salt a pinch
• Pepper a pinch

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: In a bowl, whisk together 6 eggs, a pinch of salt, and pepper.
3. Step 3: Chop 100g of fresh spinach and add to the egg mixture.
4. Step 4: Pour the mixture evenly into a greased muffin tin.
5. Step 5: Bake for 15-20 minutes or until the muffins are fully set.

Ham and Cheese Quesadillas

Calories: 850

Ingredients:

• Flour tortillas 2 large
• Cheddar cheese 100g
• Ham 150g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Spread a thin layer of olive oil on a pan set over medium heat.
2. Step 2: Place one flour tortilla in the pan, and sprinkle 100g of cheddar cheese evenly over it.
3. Step 3: Add 150g of sliced ham over the cheese.
4. Step 4: Top with another tortilla and press down gently.
5. Step 5: Cook for 3-4 minutes on each side until cheese is melted and tortillas are golden brown.
6. Step 6: Remove from pan, slice into wedges, and serve.

Pork Chops with Steamed Broccoli

Calories: 1200

Ingredients:

• Pork chops 400g
• Broccoli florets 200g
• Olive oil 2 tablespoons
• Salt a pinch
• Pepper a pinch
• Cumin a pinch

Cooking Steps:

1. Step 1: Season 400g of pork chops with salt, pepper, and cumin.
2. Step 2: Heat a pan over medium-high heat with a tablespoon of olive oil.
3. Step 3: Sear the pork chops for 5-6 minutes on each side until cooked through.
4. Step 4: Steam 200g of broccoli florets in a pot until tender.
5. Step 5: Serve pork chops with the steamed broccoli on the side.

Peanut Butter and Jelly Sandwich

Calories: 678

Ingredients:

• Whole wheat bread 2 slices
• Peanut butter 50g
• Strawberry jelly 50g

Cooking Steps:

1. Step 1: Take two slices of whole wheat bread.
2. Step 2: Spread 50g of peanut butter evenly on one slice of bread.
3. Step 3: Spread 50g of strawberry jelly on the other slice of bread.
4. Step 4: Join both slices together to form a sandwich.
5. Step 5: Slice the sandwich into halves and serve.

BBQ Pulled Pork Sandwich

Calories: 952

Ingredients:

• Pulled pork 100g
• Burger bun 1
• BBQ sauce 2 tbsp
• Pickles 2 slices
• Red onion 2 slices

Cooking Steps:

1. Step 1: Warm the pulled pork in a skillet over medium heat for 5 minutes.
2. Step 2: Slice a burger bun in half.
3. Step 3: Place 100g of warmed pulled pork on the bun.
4. Step 4: Pour 2 tablespoons of BBQ sauce over the pork.
5. Step 5: Add pickles and onion slices on top.
6. Step 6: Close the sandwich with the top bun and serve.

Chicken Alfredo Pasta

Calories: 1089

Ingredients:

• Pasta 150g
• Chicken breast 150g
• Alfredo sauce 100ml
• Parmesan cheese 30g

Cooking Steps:

1. Step 1: Boil 150g of pasta in salted water until al dente, about 10 minutes. Drain.
2. Step 2: In a pan, cook 150g of chicken breast pieces over medium heat until golden brown.
3. Step 3: Add 100ml of Alfredo sauce to the chicken and let simmer for 5 minutes.
4. Step 4: Add cooked pasta to the sauce, toss to coat evenly.
5. Step 5: Sprinkle grated Parmesan cheese on top and serve while hot.

Breakfast Burrito with Eggs and Beans

Calories: 725

Ingredients:

• Large eggs 2 pieces
• Whole wheat tortilla 1 piece
• Canned black beans 100g
• Shredded cheese 50g
• Salsa 50g
• Olive oil 1 teaspoon
• Salt pinch
• Pepper pinch

Cooking Steps:

1. Step 1: In a mixing bowl, beat 2 large eggs with a pinch of salt and pepper.
2. Step 2: Heat a non-stick pan over medium heat, add 1 teaspoon of olive oil, and scramble the eggs gently. Remove from heat.
3. Step 3: Warm a whole wheat tortilla on the pan for 30 seconds on each side.
4. Step 4: Place the scrambled eggs onto the tortilla, add 100g of canned black beans (rinsed and drained), 50g of shredded cheese, and 50g of salsa.
5. Step 5: Roll the tortilla to make a burrito, securing the filling tightly. Serve warm.

Salad with Mixed Greens and Grilled Chicken

Calories: 815

Ingredients:

• Chicken breast 150g
• Mixed greens 150g
• Cherry tomatoes 50g
• Cucumber 50g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt pinch
• Pepper pinch
• Cumin powder sprinkle

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt, pepper, and a sprinkle of cumin powder.
2. Step 2: Grill the chicken on medium heat for about 5 minutes on each side until fully cooked and golden brown.
3. Step 3: In a large bowl, combine 150g of mixed greens, 50g of cherry tomatoes, and 50g of sliced cucumber.
4. Step 4: Slice the grilled chicken and add it to the salad.
5. Step 5: Drizzle with 2 tablespoons of olive oil and lemon juice dressing. Toss well and serve.

Roasted Lemon Herb Chicken with Quinoa

Calories: 1080

Ingredients:

• Chicken thighs 200g
• Quinoa 100g
• Lemon zest 1 teaspoon
• Fresh thyme 1 teaspoon
• Rosemary 1 teaspoon
• Olive oil 1 tablespoon
• Salt pinch
• Pepper pinch
• Green beans 100g

Cooking Steps:

1. Step 1: Preheat oven to 400°F (200°C).
2. Step 2: Season 200g of chicken thighs with lemon zest, thyme, rosemary, salt, and pepper.
3. Step 3: In an oven-safe pan, sear the chicken skin-side down in 1 tablespoon of olive oil over medium heat until golden brown.
4. Step 4: Transfer the pan to the oven and roast for about 7-8 minutes until the chicken is cooked through.
5. Step 5: Meanwhile, cook 100g of quinoa according to package instructions.
6. Step 6: Serve the roasted chicken over quinoa with a side of steamed green beans.