Balanced Nutrition Week: A Beginner’s Guide to Mastering Easy, Delicious Meals for Healthy Weight Gain!

Avocado Toast with Eggs

Calories: 750

Ingredients:

• Whole-grain bread 2 slices
• Avocado 1 whole
• Eggs 2 large
• Salt 1 pinch
• Pepper 1 pinch
• Paprika or chili flakes Optional

Cooking Steps:

1. Step 1: Toast 2 slices of whole-grain bread until crispy.
2. Step 2: In a bowl, mash 1 ripe avocado with a pinch of salt and pepper.
3. Step 3: Spread the mashed avocado evenly on the toasted bread.
4. Step 4: In a non-stick pan, cook 2 eggs sunny-side up or scrambled, as preferred.
5. Step 5: Place the cooked eggs on top of the avocado toast.
6. Step 6: Sprinkle with a pinch of paprika or chili flakes for flavor if desired.

Grilled Chicken Salad

Calories: 1000

Ingredients:

• Chicken breast 200g
• Mixed salad greens 2 cups
• Cherry tomatoes 1/2 cup
• Cucumber 1/4 cup
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt 1 pinch
• Pepper 1 pinch
• Garlic powder 1 pinch

Cooking Steps:

1. Step 1: Season 200g of chicken breast with salt, pepper, and a pinch of garlic powder.
2. Step 2: Grill the chicken on medium-high heat until cooked through, about 5 minutes per side.
3. Step 3: In a large bowl, mix together 2 cups of mixed salad greens, 1/2 cup cherry tomatoes, sliced, and 1/4 cup cucumber slices.
4. Step 4: Slice the grilled chicken and add it to the salad.
5. Step 5: Dress the salad with 2 tablespoons of olive oil and 1 tablespoon of lemon juice, tossing to combine just before serving.

Steak with Roasted Vegetables

Calories: 1050

Ingredients:

• Steak 200g
• Bell peppers 1 cup
• Zucchini 1 cup
• Olive oil 1 tablespoon
• Salt 1 pinch
• Pepper 1 pinch
• Thyme 1 pinch

Cooking Steps:

1. Step 1: Preheat your oven to 220°C (430°F).
2. Step 2: Season a 200g steak with salt, pepper, and a pinch of thyme.
3. Step 3: In a hot pan, sear the steak for about 2 minutes on each side for medium-rare.
4. Step 4: Transfer the steak to the oven to finish cooking for about 5 minutes, depending on desired doneness.
5. Step 5: Meanwhile, toss 1 cup of chopped bell peppers and 1 cup of chopped zucchini with 1 tablespoon of olive oil, salt, and pepper.
6. Step 6: Roast the vegetables in the oven for about 8 minutes, or until they are tender.
7. Step 7: Serve the steak with the roasted vegetables on the side.

Greek Yogurt Parfait

Calories: 723

Ingredients:

• Greek yogurt 150g
• Granola 50g
• Mixed berries 30g
• Honey 20g

Cooking Steps:

1. Step 1: In a bowl, layer Greek yogurt at the bottom.
2. Step 2: Add a layer of granola over the yogurt.
3. Step 3: Top with a layer of mixed berries.
4. Step 4: Gently drizzle honey over the parfait.
5. Step 5: Serve immediately or refrigerate for a cool treat.

Turkey and Cheese Sandwich

Calories: 868

Ingredients:

• Whole grain bread 80g
• Turkey slices 100g
• Cheese slices 40g
• Lettuce 20g
• Tomato 30g
• Mayonnaise 20g

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: Spread mayonnaise on one side of each slice of bread.
3. Step 3: Layer turkey slices on one slice of bread.
4. Step 4: Add slices of cheese on top of the turkey.
5. Step 5: Top with lettuce and tomato slices.
6. Step 6: Close the sandwich with the other slice of bread and slice into halves.
7. Step 7: Serve with a pickle on the side if desired.

Spaghetti Bolognese

Calories: 1299

Ingredients:

• Spaghetti 150g
• Ground beef 100g
• Tomato sauce 150g
• Onion 30g
• Garlic 10g
• Italian herbs 5g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Boil spaghetti according to package instructions until al dente, then drain.
2. Step 2: In a pan, brown the ground beef over medium heat.
3. Step 3: Add chopped onions and garlic to the pan and sauté until fragrant.
4. Step 4: Pour in the tomato sauce and allow to simmer for 10 minutes.
5. Step 5: Add the cooked spaghetti to the sauce and mix well.
6. Step 6: Stir in Italian herbs, and season with salt and pepper to taste.
7. Step 7: Serve hot, garnished with freshly grated Parmesan if available.

Pancakes with Maple Syrup

Calories: 723

Ingredients:

• All-purpose flour 150g
• Egg 1
• Milk 200ml
• Butter 10g
• Maple syrup 50ml

Cooking Steps:

1. Step 1: In a mixing bowl, whisk together 150g of all-purpose flour and 1 teaspoon of baking powder.
2. Step 2: In another bowl, beat 1 egg and mix with 200ml of milk.
3. Step 3: Pour the wet mixture into the dry ingredients and whisk until smooth.
4. Step 4: Heat a non-stick pan over medium heat, add a little butter, and pour in a small amount of batter to form a pancake.
5. Step 5: Cook each side for about 2-3 minutes or until golden brown.
6. Step 6: Serve warm with 50ml of maple syrup drizzled on top.

Chicken Caesar Wrap

Calories: 1012

Ingredients:

• Chicken breast 150g
• Romaine lettuce 100g
• Caesar dressing 50ml
• Croutons 20g
• Parmesan cheese 30g
• Tortilla wrap 1

Cooking Steps:

1. Step 1: Grill or pan-fry 150g of chicken breast until fully cooked, about 5 minutes on each side.
2. Step 2: In a large bowl, toss 100g of chopped romaine lettuce with 50ml of Caesar dressing.
3. Step 3: Add the cooked chicken sliced into strips, along with some croutons and grated parmesan cheese.
4. Step 4: Place the mixture on a tortilla wrap and roll tightly.
5. Step 5: Slice in half and serve.

Baked Salmon with Quinoa

Calories: 1158

Ingredients:

• Salmon fillet 150g
• Lemon 1 slice
• Quinoa 100g
• Salt 2g
• Black pepper 1g
• Dill or parsley 5g

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Rinse and place 150g of salmon fillet on a baking tray, season with salt, pepper, and a squeeze of lemon juice.
3. Step 3: Bake the salmon for about 8-10 minutes or until it flakes easily with a fork.
4. Step 4: While the salmon is baking, cook 100g of quinoa according to package instructions.
5. Step 5: Serve the baked salmon on a bed of cooked quinoa, topped with fresh dill or parsley.

Smoothie Bowl

Calories: 723

Ingredients:

• Mixed frozen berries 200g
• Greek yogurt 100g
• Almond milk 50ml
• Sliced almonds 30g
• Mixed seeds 20g

Cooking Steps:

1. Step 1: In a blender, add 200g of mixed frozen berries, 100g of Greek yogurt, and 50ml of almond milk.
2. Step 2: Blend the ingredients until smooth and creamy.
3. Step 3: Pour the mixture into a bowl.
4. Step 4: Top the smoothie with 30g of sliced almonds and 20g of mixed seeds for added texture.
5. Step 5: Serve immediately, and enjoy your nutritious breakfast.

Tuna Salad

Calories: 868

Ingredients:

• Tuna 150g
• Mixed salad greens 100g
• Cherry tomatoes 50g
• Olive oil 20ml
• Lemon juice 10ml
• Salt Pinch

Cooking Steps:

1. Step 1: Drain one can of tuna (around 150g) and place it in a mixing bowl.
2. Step 2: Add 100g of mixed salad greens and 50g of cherry tomatoes, halved, to the bowl.
3. Step 3: In a separate small bowl, mix 20ml of olive oil with a squeeze of lemon juice and a pinch of salt to make the dressing.
4. Step 4: Pour the dressing over the salad and toss gently to combine.
5. Step 5: Serve your tuna salad chilled or at room temperature.

Stuffed Bell Peppers

Calories: 1301

Ingredients:

• Bell peppers 2 large
• Ground beef 200g
• Onions 50g
• Cooked rice 100g
• Tomato sauce 50ml

Cooking Steps:

1. Step 1: Preheat your oven to 180°C (356°F).
2. Step 2: Cut the tops off two large bell peppers and remove the seeds.
3. Step 3: In a skillet, cook 200g of ground beef on medium heat until browned.
4. Step 4: Add 50g of chopped onions and 100g of cooked rice to the skillet and stir well.
5. Step 5: Fill the bell peppers with the beef and rice mixture.
6. Step 6: Place the stuffed peppers upright in a baking dish and add 50ml of tomato sauce over the tops.
7. Step 7: Bake in the preheated oven for 20 minutes until the peppers are tender.
8. Step 8: Serve hot and enjoy your hearty dinner.

Bagel with Cream Cheese and Smoked Salmon

Calories: 782

Ingredients:

• Bagel 100g
• Cream Cheese 70g
• Smoked Salmon 80g

Cooking Steps:

1. Step 1: Cut the bagel in half.
2. Step 2: Spread an even layer of cream cheese on each half of the bagel.
3. Step 3: Place smoked salmon evenly over the cream cheese.
4. Step 4: Add a pinch of salt and pepper if desired.
5. Step 5: Serve immediately.

Veggie Burger

Calories: 982

Ingredients:

• Veggie Burger Patty 110g
• Burger Bun 80g
• Lettuce 30g
• Tomato 60g

Cooking Steps:

1. Step 1: Heat a pan over medium heat and add a tablespoon of oil.
2. Step 2: Place the veggie burger patty in the pan and cook for 2 minutes on each side.
3. Step 3: Toast the burger bun lightly in the same pan for 1 minute.
4. Step 4: Assemble the burger by placing lettuce, tomato slices, and the patty in the bun.
5. Step 5: Serve with a side of salad if desired.

Chicken Stir Fry

Calories: 1100

Ingredients:

• Chicken Breast 150g
• Mixed Vegetables 150g
• Soy Sauce 30g

Cooking Steps:

1. Step 1: Cut the chicken into bite-sized pieces.
2. Step 2: Heat oil in a pan and add the chicken pieces, cooking until brown.
3. Step 3: Add vegetables like bell peppers and broccoli to the pan.
4. Step 4: Stir fry for 5 minutes until vegetables are slightly soft.
5. Step 5: Serve over rice or with noodles.

Oatmeal with Fruits

Calories: 723

Ingredients:

• Rolled Oats 60g
• Mixed Berries 100g
• Honey 30ml
• Cinnamon Sprinkle

Cooking Steps:

1. Step 1: Measure 60g of rolled oats.
2. Step 2: Combine oats with 150ml of water in a microwave-safe bowl.
3. Step 3: Microwave on high for 2 minutes, stir, then microwave for another 1-2 minutes until oats are cooked.
4. Step 4: Top with 100g of mixed berries and a 30ml drizzle of honey.
5. Step 5: Add a dash of cinnamon and serve.

BLT Sandwich

Calories: 867

Ingredients:

• Whole Wheat Bread 2 slices
• Bacon 3 slices
• Tomato 2-3 slices
• Lettuce Handful
• Mayonnaise 15g

Cooking Steps:

1. Step 1: Toast two slices of whole wheat bread.
2. Step 2: Cook 3 slices of bacon in a pan until crispy.
3. Step 3: Spread 15g of mayonnaise on one side of each slice of bread.
4. Step 4: Layer crispy bacon, 2-3 slices of tomato, and a handful of lettuce leaves on the bread.
5. Step 5: Close the sandwich, cut in half, and serve.

Roast Beef with Mashed Potatoes

Calories: 1375

Ingredients:

• Roast Beef 200g
• Potatoes 200g
• Milk 30ml
• Butter 15g
• Salt and Pepper To taste

Cooking Steps:

1. Step 1: Slice 200g of pre-cooked roast beef thinly.
2. Step 2: Boil 200g of potatoes until soft.
3. Step 3: Mash potatoes with 30ml of milk and 15g of butter, seasoning with salt and pepper.
4. Step 4: Reheat the sliced roast beef in a pan.
5. Step 5: Serve the beef with a side of mashed potatoes.

Scrambled Eggs with Spinach

Calories: 723

Ingredients:

• Large eggs 4 eggs
• Fresh spinach 100g
• Olive oil 1 tablespoon
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Crack 4 large eggs into a bowl and beat them with a fork.
2. Step 2: In a pan, heat a tablespoon of olive oil over medium heat.
3. Step 3: Add 100g of fresh spinach to the pan and sauté until wilted.
4. Step 4: Pour the beaten eggs into the pan with the spinach.
5. Step 5: Cook on low heat, stirring frequently, until the eggs are softly scrambled.
6. Step 6: Season with salt and pepper to taste before serving.

Quinoa Salad

Calories: 867

Ingredients:

• Quinoa 100g
• Cucumbers 100g
• Cherry tomatoes 100g
• Feta cheese 50g
• Olives 30g
• Olive oil 2 tablespoons
• Lemon juice Juice of 1/2 lemon
• Salt and pepper To taste

Cooking Steps:

1. Step 1: Cook 100g of quinoa according to package instructions and let it cool.
2. Step 2: In a mixing bowl, combine the cooked quinoa, 100g of diced cucumbers, and 100g of cherry tomatoes halved.
3. Step 3: Add 50g of crumbled feta cheese and 30g of olives.
4. Step 4: Dress with 2 tablespoons of olive oil and juice of half a lemon.
5. Step 5: Toss the salad gently and season with salt and pepper to taste.
6. Step 6: Serve chilled or at room temperature.

Grilled Pork Chops with Sweet Potatoes

Calories: 1302

Ingredients:

• Pork chops 400g
• Sweet potatoes 200g
• Salt and pepper To taste
• Garlic powder A pinch

Cooking Steps:

1. Step 1: Season two 200g pork chops with salt, pepper, and a pinch of garlic powder on both sides.
2. Step 2: Heat a grill pan over medium-high heat and grill the pork chops for about 4-5 minutes on each side until cooked through.
3. Step 3: While the pork is grilling, microwave 200g of sweet potatoes until tender.
4. Step 4: Slice the sweet potatoes into thick wedges.
5. Step 5: Once the pork chops are done, let them rest for a few minutes before serving with sweet potato wedges on the side.