Balanced Bliss: A Beginner's 7-Day Meal Plan for Weight Gain without the Headache

Scrambled Eggs with Spinach

Calories: 804

Ingredients:

• large eggs 4
• butter 1 tablespoon
• fresh spinach leaves 1 cup
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: Crack 4 large eggs into a bowl and whisk until well beaten.
2. Step 2: Heat a non-stick skillet over medium heat and add 1 tablespoon of butter.
3. Step 3: Pour the eggs into the skillet and stir continuously until they start to set.
4. Step 4: Add 1 cup of fresh spinach leaves and cook for another 2 minutes, until the spinach is wilted and the eggs are fully cooked.
5. Step 5: Season with salt and pepper to taste and serve hot.

Caesar Salad with Grilled Shrimp

Calories: 1100

Ingredients:

• shrimp 200g
• olive oil 1 tablespoon
• romaine lettuce 4 cups
• Parmesan cheese 1/4 cup
• Caesar dressing 1/4 cup
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: Preheat a grill pan over medium-high heat.
2. Step 2: Season 200g of shrimp with salt, pepper, and a splash of olive oil.
3. Step 3: Grill the shrimp for 2-3 minutes on each side until pink and cooked through.
4. Step 4: In a large bowl, toss together 4 cups of romaine lettuce, 1/4 cup grated Parmesan cheese, and Caesar dressing.
5. Step 5: Top the salad with the grilled shrimp and serve immediately.

Beef Stir-Fry with Broccoli

Calories: 1288

Ingredients:

• vegetable oil 2 tablespoons
• thinly sliced beef 300g
• broccoli florets 2 cups
• bell pepper 1
• soy sauce 3 tablespoons

Cooking Steps:

1. Step 1: Heat 2 tablespoons of vegetable oil in a large skillet or wok over medium-high heat.
2. Step 2: Add 300g of thinly sliced beef and stir-fry for 2-3 minutes until browned.
3. Step 3: Add 2 cups of broccoli florets and 1 sliced bell pepper to the skillet.
4. Step 4: Continue to stir-fry for another 5 minutes until the vegetables are tender-crisp.
5. Step 5: Stir in 3 tablespoons of soy sauce and cook for an additional 1 minute.
6. Step 6: Serve the stir-fry hot, preferably over steamed rice or noodles.

Oatmeal with Banana and Almonds

Calories: 964

Ingredients:

• Rolled oats 100g (375 calories)
• Banana 100g (89 calories)
• Almonds 30g (170 calories)

Cooking Steps:

1. Step 1: In a small pot, bring 2 cups of water to a boil.
2. Step 2: Add 100g rolled oats to the boiling water.
3. Step 3: Reduce heat to a simmer and cook for about 5 minutes, stirring occasionally.
4. Step 4: Slice one banana (approximately 100g) and add it to the oats.
5. Step 5: Top with 30g of almonds and mix well.

Quinoa Salad with Mixed Vegetables

Calories: 1287

Ingredients:

• Quinoa 150g (600 calories)
• Mixed vegetables 100g (50 calories)
• Olive oil 30ml (257 calories)

Cooking Steps:

1. Step 1: Rinse 150g quinoa under cold water.
2. Step 2: In a pot, bring 2 cups of water to a boil and add quinoa.
3. Step 3: Reduce heat to a simmer, cover, and cook for about 15 minutes until quinoa is tender.
4. Step 4: Chop 100g mixed vegetables (like bell pepper, cucumber, and tomato) and set aside.
5. Step 5: In a large bowl, combine cooked quinoa and chopped vegetables.
6. Step 6: Add 30ml of olive oil and mix well.

Salmon Fillet with Quinoa and Green Beans

Calories: 1065

Ingredients:

• Salmon fillet 200g (360 calories)
• Quinoa 100g (400 calories)
• Green beans 100g (35 calories)

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Place a 200g salmon fillet on a baking sheet. Season with salt and pepper.
3. Step 3: Bake the salmon for 15-20 minutes, or until cooked through.
4. Step 4: While the salmon is baking, rinse 100g of quinoa.
5. Step 5: Bring 1 cup of water to a boil in a saucepan. Add the quinoa and cook for about 15 minutes.
6. Step 6: Steam 100g of green beans for about 5 minutes until tender.
7. Step 7: Serve the salmon with quinoa and steamed green beans.

Whole Grain Toast with Peanut Butter and Apple Slices

Calories: 885

Ingredients:

• Whole grain bread 2 slices
• Peanut butter 4 tablespoons
• Apple 1 medium

Cooking Steps:

1. Step 1: Toast 2 slices of whole-grain bread until golden brown.
2. Step 2: Spread 2 tablespoons of peanut butter on each slice of toast.
3. Step 3: Slice an apple into thin pieces and arrange them on top of the peanut butter.

Chicken and Hummus Wrap

Calories: 965

Ingredients:

• Chicken breast 150g
• Hummus 3 tablespoons
• Whole wheat wrap 1
• Mixed greens 1 handful

Cooking Steps:

1. Step 1: Grill 150g of chicken breast until fully cooked, then slice into thin strips.
2. Step 2: Spread 3 tablespoons of hummus on a whole wheat wrap.
3. Step 3: Add the chicken strips, and a handful of mixed greens, then wrap tightly.

Pork Chops with Mashed Potatoes and Asparagus

Calories: 1250

Ingredients:

• Pork chops 200g
• Potatoes 200g
• Butter 2 tablespoons
• Milk Splash
• Asparagus 100g

Cooking Steps:

1. Step 1: Season 200g of pork chops with salt and pepper, then grill until internal temperature reaches 145°F (63°C).
2. Step 2: Boil 200g of potatoes until tender, then mash with 2 tablespoons of butter and a splash of milk.
3. Step 3: Steam 100g of asparagus until tender.
4. Step 4: Serve the grilled pork chops with mashed potatoes and steamed asparagus.

Fruit Smoothie with Greek Yogurt

Calories: 900

Ingredients:

• Greek yogurt 200g
• Fresh berries 100g
• Banana 50g
• Honey 1 tablespoon
• Milk 100ml

Cooking Steps:

1. Step 1: Gather all ingredients: 200g Greek yogurt, 100g fresh berries (strawberries, blueberries, or a mix), 50g banana, 1 tablespoon honey, 100ml milk.
2. Step 2: Add Greek yogurt, fresh berries, banana, honey, and milk into a blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and serve immediately.

Tuna Salad with Mixed Greens

Calories: 1100

Ingredients:

• Canned tuna 200g
• Mixed greens 200g
• Tomato 1
• Cucumber 1
• Red onion 50g
• Olive oil 2 tablespoons
• Lemon 1
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Gather all ingredients: 200g canned tuna, 200g mixed greens (lettuce, spinach, arugula), 1 tomato, 1 cucumber, 50g red onion, 2 tablespoons olive oil, juice of 1 lemon, salt, and pepper to taste.
2. Step 2: Drain and flake the canned tuna.
3. Step 3: Chop the tomato, cucumber, and red onion.
4. Step 4: In a large bowl, combine mixed greens, chopped vegetables, and tuna.
5. Step 5: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
6. Step 6: Pour the dressing over the salad and toss to combine.
7. Step 7: Serve immediately.

Spaghetti with Meatballs and Marinara Sauce

Calories: 1400

Ingredients:

• Spaghetti 200g
• Ground beef or turkey 250g
• Egg 1
• Breadcrumbs 50g
• Garlic powder 1 teaspoon
• Onion powder 1 teaspoon
• Salt to taste
• Pepper to taste
• Marinara sauce 300g
• Parmesan cheese 30g
• Olive oil 2 tablespoons

Cooking Steps:

1. Step 1: Gather all ingredients: 200g spaghetti, 250g ground beef or turkey, 1 egg, 50g breadcrumbs, 1 teaspoon garlic powder, 1 teaspoon onion powder, salt and pepper to taste, 300g marinara sauce, 30g Parmesan cheese, 2 tablespoons olive oil.
2. Step 2: Cook the spaghetti according to package instructions.
3. Step 3: In a bowl, combine ground beef or turkey, egg, breadcrumbs, garlic powder, onion powder, salt, and pepper. Mix well.
4. Step 4: Form the mixture into meatballs.
5. Step 5: Heat olive oil in a large skillet over medium heat. Add meatballs and cook until browned on all sides and cooked through.
6. Step 6: Toss the cooked spaghetti with marinara sauce and heat until warm.
7. Step 7: Serve the spaghetti topped with meatballs and sprinkle with Parmesan cheese.

Avocado Toast with Poached Egg

Calories: 964

Ingredients:

• Whole grain bread 80g
• Avocado 150g
• Eggs 100g
• Lime 10g
• Salt 2g
• Pepper 2g
• Red pepper flakes 2g
• Cilantro 4g

Cooking Steps:

1. Step 1: Toast 2 slices of whole grain bread until golden brown.
2. Step 2: While the bread is toasting, cut a ripe avocado in half, remove the pit, and scoop out the flesh into a bowl. Mash the avocado with a fork until smooth.
3. Step 3: Add salt, pepper, and a squeeze of lime juice to the mashed avocado and mix well.
4. Step 4: Poach two large eggs in simmering water for about 3-4 minutes until the whites are set but the yolks are still runny.
5. Step 5: Spread an even amount of mashed avocado on each slice of toast.
6. Step 6: Place one poached egg on top of each slice of avocado toast.
7. Step 7: Sprinkle some red pepper flakes and chopped cilantro on top for added flavor.

Chicken Caesar Pita

Calories: 1024

Ingredients:

• Chicken breast 150g
• Salt 3g
• Pepper 3g
• Romaine lettuce 100g
• Caesar dressing 100g
• Pita bread 200g
• Parmesan cheese 20g
• Cherry tomatoes 50g

Cooking Steps:

1. Step 1: Cut a boneless, skinless chicken breast into bite-sized pieces.
2. Step 2: Season the chicken pieces with salt and pepper.
3. Step 3: Heat a non-stick skillet over medium heat and cook the chicken pieces until fully cooked, about 6-8 minutes.
4. Step 4: While the chicken is cooking, mix 100g of Caesar dressing with a handful of chopped romaine lettuce.
5. Step 5: Warm pita bread slightly in a toaster or microwave.
6. Step 6: Stuff the pita bread with cooked chicken, Caesar dressing mixed with romaine lettuce, and some grated Parmesan cheese.
7. Step 7: Optional: add a few cherry tomatoes, sliced in half, for extra freshness.

Baked Cod with Roasted Vegetables

Calories: 1228

Ingredients:

• Cod fillets 200g
• Olive oil 40g
• Salt 4g
• Pepper 4g
• Carrots 100g
• Bell peppers 100g
• Zucchini 100g
• Mixed greens 50g
• Cherry tomatoes 50g
• Cucumber 50g
• Light vinaigrette 30g

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Place cod fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
3. Step 3: Arrange chopped vegetables (carrots, bell peppers, and zucchini) around the cod on the baking sheet. Drizzle with olive oil and season with salt and pepper.
4. Step 4: Bake for 20-25 minutes, or until the cod is opaque and flakes easily with a fork, and the vegetables are tender and slightly caramelized.
5. Step 5: While the cod and vegetables are baking, prepare a simple side salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette.
6. Step 6: Serve the baked cod with roasted vegetables and side salad.

Pancakes with Maple Syrup and Strawberries

Calories: 850

Ingredients:

• All-purpose flour 1 cup
• Sugar 2 tablespoons
• Baking powder 1 teaspoon
• Salt pinch
• Milk 1 cup
• Egg 1
• Butter 2 tablespoons
• Maple syrup 1/4 cup
• Strawberries 1/2 cup

Cooking Steps:

1. Step 1: In a bowl, mix 1 cup of all-purpose flour, 2 tablespoons of sugar, 1 teaspoon of baking powder, and a pinch of salt.
2. Step 2: In another bowl, whisk 1 cup of milk, 1 egg, and 2 tablespoons of melted butter.
3. Step 3: Mix the wet ingredients into the dry ingredients until just combined, do not overmix.
4. Step 4: Heat a non-stick skillet over medium heat, and pour 1/4 cup of batter for each pancake. Cook until bubbles form on the surface, then flip and cook until golden brown.
5. Step 5: Serve with 1/4 cup of maple syrup and 1/2 cup of sliced strawberries.

BBQ Chicken Salad

Calories: 1100

Ingredients:

• Chicken breast 150g
• BBQ sauce 2 tablespoons
• Romaine lettuce 2 cups
• Cherry tomatoes 1 cup
• Corn kernels 1/2 cup
• Black beans 1/2 cup
• Ranch dressing 1/4 cup

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt, pepper, and BBQ sauce.
2. Step 2: Preheat the grill to medium heat. Grill the chicken until fully cooked, about 8-10 minutes per side, or until the internal temperature reaches 74°C (165°F).
3. Step 3: In a large bowl, mix 2 cups of chopped romaine lettuce, 1 cup of halved cherry tomatoes, 1/2 cup of corn kernels, and 1/2 cup of black beans.
4. Step 4: Once the chicken is cooked, let it rest for 5 minutes. Then, slice the chicken and add it to the salad.
5. Step 5: Drizzle the salad with 1/4 cup of ranch dressing and toss to combine.

Steak with Sweet Potato Fries and Spinach Salad

Calories: 1300

Ingredients:

• Sweet potato 1 large
• Olive oil 2 tablespoons
• Salt to taste
• Pepper to taste
• Steak 200g
• Spinach 2 cups
• Red onion 1/4 cup
• Feta cheese 1/4 cup
• Balsamic vinaigrette 2 tablespoons

Cooking Steps:

1. Step 1: Preheat oven to 425°F (220°C). Slice 1 large sweet potato into fries, toss with 1 tablespoon of olive oil, salt, and pepper. Bake for 20-25 minutes, turning once.
2. Step 2: Season a 200g steak with salt and pepper. Heat 1 tablespoon of olive oil in a skillet over high heat, and cook the steak for 4-5 minutes per side for medium-rare.
3. Step 3: In a bowl, toss 2 cups of spinach with 1/4 cup of sliced red onion and 1/4 cup of feta cheese. Drizzle with 2 tablespoons of balsamic vinaigrette.