Mastering the Kitchen: Your Ultimate 7-Day Meal Plan for Young Men to Gain Weight Deliciously!

Scrambled Eggs with Spinach

Calories: 723

Ingredients:

• Eggs 3 large
• Olive oil 1 tbsp
• Spinach 100g
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Whisk 3 large eggs in a bowl until well combined.
2. Step 2: Heat a non-stick skillet over medium heat and add 1 tablespoon of olive oil.
3. Step 3: Pour the eggs into the skillet and cook for about 30 seconds without stirring.
4. Step 4: Stir the eggs gently and cook for another 2-3 minutes until they start to set.
5. Step 5: Add 100 grams of fresh spinach to the eggs, and cook for another 1-2 minutes until the eggs are fully set but still soft.
6. Step 6: Season with salt and pepper to taste, then serve immediately.

Caesar Salad with Grilled Chicken

Calories: 1012

Ingredients:

• Chicken breast 1
• Salt to taste
• Black pepper to taste
• Romaine lettuce 200g
• Parmesan cheese 50g
• Croutons 30g
• Caesar dressing 60ml

Cooking Steps:

1. Step 1: Season one chicken breast with salt and pepper.
2. Step 2: Heat a grill pan over medium-high heat and cook the chicken breast for about 5-7 minutes on each side or until fully cooked.
3. Step 3: In a large bowl, combine 200g of romaine lettuce, 50g of grated Parmesan cheese, and 30g of croutons.
4. Step 4: Slice the cooked chicken breast and add it to the bowl.
5. Step 5: Drizzle with 60ml of Caesar dressing and toss everything to combine.
6. Step 6: Serve immediately.

Beef T tacos with Mixed Vegetables

Calories: 1157

Ingredients:

• Ground beef 200g
• Taco seasoning 1 packet
• Water 60ml
• Bell peppers 100g
• Onions 100g
• Olive oil 1 tbsp
• Taco shells 4
• Grated cheese 50g

Cooking Steps:

1. Step 1: Brown 200g of ground beef in a skillet over medium heat, breaking it up as it cooks.
2. Step 2: Season with 1 packet of taco seasoning and 60ml of water, then lower the heat and let it simmer for 5 minutes.
3. Step 3: In another skillet, sauté 100g of mixed bell peppers and 100g of onions with 1 tbsp of olive oil until they are slightly softened.
4. Step 4: Warm 4 taco shells according to the package instructions.
5. Step 5: Assemble the tacos by dividing the seasoned ground beef, sautéed vegetables, and 50g of grated cheese among the taco shells.
6. Step 6: Serve immediately with a side of your choice.

Banana Smoothie

Calories: 800

Ingredients:

• Banana 2 medium
• Milk 1 cup
• Yogurt 1/2 cup

Cooking Steps:

1. Step 1: Peel and cut 2 bananas into slices.
2. Step 2: Add 1 cup of milk, 1/2 cup of plain yogurt, and the sliced bananas to a blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and serve immediately.

Quinoa Salad with Chickpeas and Veggies

Calories: 972

Ingredients:

• Quinoa 1 cup
• Chickpeas 1 cup
• Cucumber 1 medium
• Red bell pepper 1 medium
• Red onion 1/4 cup
• Olive oil 2 tbsp
• Lemon 1 medium

Cooking Steps:

1. Step 1: Rinse 1 cup of quinoa under cold water.
2. Step 2: Cook the quinoa in 2 cups of water following the package instructions.
3. Step 3: Once cooked, place the quinoa in a large bowl and let it cool.
4. Step 4: Add 1 cup of cooked chickpeas, 1 chopped cucumber, 1 chopped red bell pepper, and 1/4 cup of chopped red onion to the quinoa.
5. Step 5: In a small bowl, mix 2 tbsp olive oil, the juice of 1 lemon, salt, and pepper.
6. Step 6: Pour the dressing over the quinoa salad and toss to combine.
7. Step 7: Serve chilled or at room temperature.

Salmon with Brown Rice and Broccoli

Calories: 1120

Ingredients:

• Salmon fillets 2 medium
• Olive oil 1 tbsp
• Brown rice 1 cup
• Broccoli florets 2 cups

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Place 2 salmon fillets on a baking sheet lined with parchment paper.
3. Step 3: Drizzle the salmon with 1 tbsp olive oil and season with salt and pepper.
4. Step 4: Bake the salmon for 12-15 minutes or until cooked through.
5. Step 5: While the salmon is baking, cook 1 cup of brown rice according to the package instructions.
6. Step 6: Steam 2 cups of broccoli florets until tender.
7. Step 7: Serve the salmon with a side of brown rice and steamed broccoli.

Oatmeal with Almonds and Maple Syrup

Calories: 723

Ingredients:

• water 2 cups
• oats 1 cup
• almonds 30g
• maple syrup 2 tablespoons

Cooking Steps:

1. Step 1: Bring 2 cups of water to boil in a medium pot.
2. Step 2: Add 1 cup of oats and reduce the heat to medium. Cook for 5 minutes, stirring occasionally.
3. Step 3: Remove from heat and stir in 30g of chopped almonds.
4. Step 4: Drizzle 2 tablespoons of maple syrup over the top.
5. Step 5: Serve warm.

Chicken Wrap with Hummus

Calories: 867

Ingredients:

• chicken breast 150g
• whole wheat tortilla 1
• hummus 3 tablespoons
• lettuce 1/2 cup
• tomatoes 1/2 cup, diced
• cucumber 1/4 cup, sliced

Cooking Steps:

1. Step 1: Grill or sauté 150g of chicken breast until fully cooked, about 5-7 minutes.
2. Step 2: Lay out a whole wheat tortilla.
3. Step 3: Spread 3 tablespoons of hummus on the tortilla.
4. Step 4: Add the cooked chicken breast slices.
5. Step 5: Top with shredded lettuce, diced tomatoes, and sliced cucumbers.
6. Step 6: Roll up the tortilla to form a wrap.

Spaghetti with Meatballs

Calories: 1292

Ingredients:

• spaghetti 200g
• ground beef 250g
• egg 1
• breadcrumbs 1/4 cup
• olive oil 1 tablespoon
• marinara sauce 1 cup

Cooking Steps:

1. Step 1: Cook 200g of spaghetti according to package instructions.
2. Step 2: While the spaghetti is cooking, combine 250g of ground beef, 1 egg, and 1/4 cup breadcrumbs in a bowl.
3. Step 3: Form the mixture into small meatballs.
4. Step 4: Heat 1 tablespoon of olive oil in a skillet over medium heat.
5. Step 5: Cook the meatballs until browned and cooked through, about 8-10 minutes.
6. Step 6: Remove meatballs and set aside. In the same skillet, add 1 cup of marinara sauce and simmer for 5 minutes.
7. Step 7: Add the cooked spaghetti to the sauce and mix well. Serve with meatballs on top.

Whole Wheat Toast with Peanut Butter

Calories: 723

Ingredients:

• Whole Wheat Bread 2 slices (140g, approximately 150 calories per slice)
• Peanut Butter 3 tablespoons (90g, approximately 31 calories per tablespoon)
• Banana 1 small (optional, 70 calories)
• Honey 1 teaspoon (optional, 21 calories)

Cooking Steps:

1. Step 1: Toast two slices of whole wheat bread to your desired level of crispiness.
2. Step 2: Spread 3 tablespoons of peanut butter evenly across the two slices.
3. Step 3: Optionally, add some sliced bananas or a drizzle of honey for extra flavor if desired.

Turkey Cobb Salad

Calories: 952

Ingredients:

• Mixed Greens 2 cups (120g)
• Roasted Turkey Breast 100g (approximately 135 calories per 100g)
• Boiled Egg 1 (70 calories per egg)
• Avocado 1/2 (75 calories per half)
• Cherry Tomatoes 1/4 cup (30 calories)
• Vinaigrette 2 tablespoons (40 calories per tablespoon)

Cooking Steps:

1. Step 1: Chop 2 cups of mixed greens and arrange them on a large plate.
2. Step 2: Dice 100g of roasted turkey breast and add it to the salad.
3. Step 3: Halve a boiled egg and place it on the salad.
4. Step 4: Slice half an avocado and add it to the mix along with 1/4 cup of cherry tomatoes.
5. Step 5: Drizzle the salad with 2 tablespoons of your favorite vinaigrette.

Shrimp Stir-fry with Vegetables

Calories: 1217

Ingredients:

• Shrimp 200g (160 calories per 100g)
• Olive Oil 2 tablespoons (120 calories per tablespoon)
• Bell Peppers 1 cup (150g) (45 calories)
• Broccoli Florets 1 cup (30 calories)
• Carrots 1/2 cup, sliced (25 calories)
• Soy Sauce 2 tablespoons (20 calories per tablespoon)

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
2. Step 2: Add 200g of shrimp to the skillet and cook until pink and opaque, about 3-4 minutes per side. Remove and set aside.
3. Step 3: Add another tablespoon of olive oil to the skillet. Add 1 cup of sliced bell peppers, 1 cup of broccoli florets, and 1/2 cup of sliced carrots. Stir-fry until tender-crisp, about 5-7 minutes.
4. Step 4: Return the shrimp to the skillet. Add 2 tablespoons of soy sauce and stir everything to combine. Cook for an additional 1-2 minutes until heated through.
5. Step 5: Serve hot, optionally over a bed of steamed rice or quinoa.

Fruit and Nut Granola

Calories: 723

Ingredients:

• Rolled oats 200g
• Mixed nuts 50g
• Dried fruits 50g
• Honey 2 tbsp
• Vegetable oil 1 tbsp

Cooking Steps:

1. Step 1: Preheat oven to 350°F (175°C).
2. Step 2: In a large bowl, mix 200g rolled oats, 50g mixed nuts (like almonds and walnuts), and 50g dried fruits (like raisins and cranberries).
3. Step 3: Add 2 tbsp honey and 1 tbsp vegetable oil. Mix well until all ingredients are evenly coated.
4. Step 4: Spread the mixture evenly on a baking tray lined with parchment paper.
5. Step 5: Bake in the preheated oven for 10 minutes, stirring halfway through until golden brown.
6. Step 6: Let it cool, then store in an airtight container.

Lentil Soup with Salad

Calories: 867

Ingredients:

• Lentils 200g
• Water 1 liter
• Salt Pinch
• Mixed greens 50g
• Cucumber 50g
• Cherry tomatoes 50g
• Olive oil 1 tbsp
• Lemon juice Splash
• Cumin 1 tsp

Cooking Steps:

1. Step 1: Rinse 200g of lentils thoroughly under cold water.
2. Step 2: In a pot, add the rinsed lentils, 1 liter of water, and a pinch of salt. Bring it to a boil.
3. Step 3: Reduce heat and simmer for about 10 minutes until the lentils are tender.
4. Step 4: While the lentils are cooking, prepare a simple salad with 50g mixed greens, 50g chopped cucumber, and 50g cherry tomatoes. Toss with 1 tbsp olive oil and a splash of lemon juice.
5. Step 5: Once lentils are cooked, drain any excess water and season with salt, pepper, and 1 tsp cumin.
6. Step 6: Serve the lentil soup with the side salad.

BBQ Chicken with Corn and Green Beans

Calories: 1300

Ingredients:

• Chicken breast 200g
• BBQ sauce 3 tbsp
• Salt To taste
• Pepper To taste
• Green beans 100g
• Corn kernels 100g

Cooking Steps:

1. Step 1: Preheat your grill to medium-high heat.
2. Step 2: Season 200g of chicken breast with salt, pepper, and your favorite BBQ sauce.
3. Step 3: Grill the chicken for about 15 minutes, turning halfway through, until cooked through and no longer pink in the center.
4. Step 4: While the chicken is grilling, steam 100g of green beans and 100g of corn kernels for about 10 minutes until tender.
5. Step 5: Serve the grilled BBQ chicken with the steamed green beans and corn.

Pancakes with Fresh Fruit

Calories: 723

Ingredients:

• Pancake Mix 200g
• Milk 300ml
• Egg 1
• Butter Small amount for greasing
• Fresh Mixed Fruit 100g

Cooking Steps:

1. Step 1: In a mixing bowl, combine 200g of pancake mix with 300ml of milk and 1 egg. Whisk until smooth.
2. Step 2: Heat a non-stick skillet over medium heat and lightly grease it with a small amount of butter.
3. Step 3: Pour about 60ml of the pancake batter onto the skillet and cook until bubbles form on the surface, then flip and cook until golden brown.
4. Step 4: Repeat with the remaining batter, making about 4 pancakes in total.
5. Step 5: Serve the pancakes with 100g of fresh mixed fruit (e.g. strawberries, blueberries, banana slices).

Grilled Cheese Sandwich with Tomato Soup

Calories: 867

Ingredients:

• Bread 4 slices
• Cheese 4 slices
• Butter To taste
• Tomato Soup 1 can

Cooking Steps:

1. Step 1: Heat a saucepan over medium heat and add a can of tomato soup. Bring to a simmer, stirring occasionally.
2. Step 2: While the soup is heating, butter one side of each slice of bread (total 4 slices).
3. Step 3: Place 2 slices of bread, buttered side down, in a non-stick skillet over medium heat.
4. Step 4: Top each with 2 slices of cheese and then cover with the remaining slices of bread, buttered side up.
5. Step 5: Cook the sandwiches until golden brown and the cheese is melted, flipping once.
6. Step 6: Serve the grilled cheese sandwiches with a bowl of tomato soup.

Pork Chops with Mashed Potatoes and Peas

Calories: 1300

Ingredients:

• Pork Chops 2 (200g each)
• Salt To taste
• Pepper To taste
• Olive Oil 1 tbsp
• Potatoes 300g
• Butter 50g
• Milk 100ml
• Peas 150g

Cooking Steps:

1. Step 1: Season 2 pork chops (200g each) with salt and pepper.
2. Step 2: Heat a large skillet over medium-high heat and add a tablespoon of olive oil.
3. Step 3: Cook the pork chops for about 5-7 minutes on each side, or until they reach an internal temperature of 145°F (63°C).
4. Step 4: While the pork chops are cooking, peel and chop 300g of potatoes. Boil them in salted water until tender, about 10 minutes.
5. Step 5: Drain the potatoes and mash them with 50g of butter and 100ml of milk until smooth.
6. Step 6: In a separate saucepan, boil 150g of peas for about 5 minutes or until tender. Drain and set aside.
7. Step 7: Serve the pork chops with a side of mashed potatoes and peas.