Wholesome Week Feast: A Beginner's 7-Day Meal Plan to Nourish and Energize Your Journey to Weight Gain

Greek Yogurt with Honey and Berries

Calories: 578

Ingredients:

• Greek yogurt 200g
• Honey 30g
• Mixed berries 100g

Cooking Steps:

1. Step 1: Take 200g of Greek yogurt and place it in a bowl.
2. Step 2: Drizzle 2 tablespoons (30g) of honey on top of the yogurt.
3. Step 3: Add 100g of mixed berries (such as strawberries, blueberries, and raspberries).
4. Step 4: Stir gently to combine all ingredients.
5. Step 5: Serve immediately.

Quinoa and Vegetable Salad

Calories: 694

Ingredients:

• Quinoa 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Bell peppers 50g
• Feta cheese 30g
• Olive oil 15ml
• Lemon juice 15ml
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: In a medium pot, bring 200ml of water to a boil and add the quinoa. Reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender.
3. Step 3: While the quinoa is cooking, chop 50g of cherry tomatoes, 50g of cucumber, and 50g of bell peppers into small pieces.
4. Step 4: In a large bowl, combine cooked quinoa, chopped vegetables, and 30g of feta cheese crumbles.
5. Step 5: Pour 1 tablespoon (15ml) of olive oil and 1 tablespoon (15ml) of lemon juice over the mixture and toss to coat.
6. Step 6: Season with salt and pepper to taste. Serve immediately or store in the refrigerator.

Grilled Salmon with Steamed Broccoli and Rice

Calories: 1040

Ingredients:

• Salmon fillet 200g
• Salt To taste
• Black pepper To taste
• Olive oil 15ml
• Broccoli florets 100g
• Rice 100g
• Water 400ml
• Lemon juice Optional

Cooking Steps:

1. Step 1: Season 200g of salmon fillet with salt and pepper.
2. Step 2: Heat 1 tablespoon (15ml) of olive oil in a grill pan over medium-high heat. Cook the salmon for about 4-5 minutes on each side, or until fully cooked.
3. Step 3: While the salmon is cooking, steam 100g of broccoli florets for about 5-7 minutes or until tender.
4. Step 4: In a separate pot, bring 200ml of water to a boil and add 100g of rice. Reduce the heat to low, cover, and cook for about 15 minutes or until the rice is tender.
5. Step 5: Serve the grilled salmon with the steamed broccoli and cooked rice. Optionally, sprinkle with lemon juice for added flavor.

Avocado Toast

Calories: 577

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Salt to taste
• Pepper to taste
• Red pepper flakes (optional) a pinch

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread until golden brown.
2. Step 2: While the bread is toasting, cut an avocado in half, remove the pit, and scoop out the flesh into a bowl.
3. Step 3: Mash the avocado with a fork until it is relatively smooth. Season with a pinch of salt and pepper.
4. Step 4: Spread the mashed avocado evenly over the toasted bread slices.
5. Step 5: Sprinkle a bit of red pepper flakes or a drizzle of olive oil for added flavor if desired.

Chickpea and Avocado Salad

Calories: 721

Ingredients:

• Chickpeas 1 can (400g)
• Avocado 1 medium
• Cherry tomatoes 1 handful
• Red onion 1 small
• Olive oil 2 tablespoons
• Lemon 1
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a large bowl, combine one can of drained and rinsed chickpeas with a diced avocado.
2. Step 2: Add a handful of cherry tomatoes, cut into halves.
3. Step 3: Finely chop a small red onion and add it to the bowl.
4. Step 4: For the dressing, mix 2 tablespoons of olive oil, juice of one lemon, salt, and pepper in a small bowl and whisk until combined.
5. Step 5: Pour the dressing over the chickpea-avocado mixture and toss gently until everything is well coated.
6. Step 6: Serve immediately or let it chill in the refrigerator for 10 minutes to allow the flavors to meld together.

Stuffed Bell Peppers with Quinoa and Vegetables

Calories: 969

Ingredients:

• Bell peppers 4
• Quinoa 1 cup
• Olive oil 1 tablespoon
• Onion 1
• Zucchini 1
• Carrot 1
• Corn kernels 1 cup
• Salt to taste
• Pepper to taste
• Grated cheese (optional) to taste

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Cut the tops off four bell peppers and remove the seeds and membranes. Place the peppers cut side up in a baking dish.
3. Step 3: Cook 1 cup of quinoa according to package instructions.
4. Step 4: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add a chopped onion and cook until softened.
5. Step 5: Add 1 diced zucchini, 1 diced carrot, and 1 cup of corn kernels to the skillet. Cook for 5-7 minutes until the vegetables are tender.
6. Step 6: Mix the cooked quinoa with the vegetables and season with salt and pepper.
7. Step 7: Stuff each bell pepper with the quinoa-vegetable mixture. Sprinkle a little grated cheese (optional) over the top of each stuffed pepper.
8. Step 8: Bake in the preheated oven for 15-20 minutes until the peppers are tender and the tops are slightly golden.
9. Step 9: Serve hot.

Oatmeal with Fresh Fruit

Calories: 578

Ingredients:

• Rolled oats 1 cup
• Water 2 cups
• Strawberries 100g
• Blueberries 50g
• Honey or maple syrup 1 tablespoon

Cooking Steps:

1. Step 1: In a small pot, combine 1 cup of rolled oats with 2 cups of water. Bring to a boil.
2. Step 2: Reduce heat to low and simmer for about 5 minutes, stirring occasionally until the oats are soft.
3. Step 3: Remove from heat and let it sit covered for 2-3 minutes.
4. Step 4: Transfer the cooked oatmeal into a bowl and top with fresh berries (such as 100g of strawberries and 50g of blueberries).
5. Step 5: Add a drizzle of honey or maple syrup for sweetness if desired.

Spinach and Feta Stuffed Portobello Mushrooms

Calories: 693

Ingredients:

• Portobello mushrooms 4 large
• Fresh spinach 200g
• Feta cheese 100g
• Garlic 1 clove
• Olive oil 2 tablespoons
• Black pepper pinch

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Clean and remove the stems from 4 large Portobello mushrooms.
3. Step 3: In a bowl, mix 200g of chopped fresh spinach, 100g of feta cheese, 1 clove of minced garlic, a pinch of black pepper, and 2 tablespoons of olive oil.
4. Step 4: Stuff the Portobello mushrooms with the spinach and feta mixture.
5. Step 5: Place the stuffed mushrooms on a baking sheet and bake for 10-12 minutes, until the mushrooms are tender.
6. Step 6: Serve warm.

Vegetarian Tacos with Black Beans and Corn

Calories: 1040

Ingredients:

• Olive oil 2 tablespoons
• Onion 1, minced
• Red bell pepper 1, chopped
• Canned black beans 250g, drained and rinsed
• Corn kernels 100g
• Cumin 1 teaspoon
• Paprika 1 teaspoon
• Salt and pepper pinch
• Corn tortillas 6
• Cilantro 1/4 cup, chopped
• Lime 1, cut into wedges

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a pan over medium heat.
2. Step 2: Add 1 minced onion and sauté until translucent.
3. Step 3: Add 1 chopped red bell pepper and cook for another 5 minutes.
4. Step 4: Mix in 250g of canned black beans (drained and rinsed) and 100g of corn kernels.
5. Step 5: Season with 1 teaspoon of cumin, 1 teaspoon of paprika, and a pinch of salt and pepper. Cook for 5-7 minutes.
6. Step 6: Warm the corn tortillas in a separate pan.
7. Step 7: Assemble the tacos by placing the black bean and corn mixture onto each tortilla.
8. Step 8: Garnish with chopped fresh cilantro and a squeeze of lime juice.

Smoothie Bowl with Mixed Berries

Calories: 573

Ingredients:

• Mixed berries 200g
• Greek yogurt 100g
• Rolled oats 50g
• Almond milk splash
• Chia seeds 1 tsp
• Honey 1 tsp

Cooking Steps:

1. Step 1: Add 200g of mixed berries (strawberries, blueberries, raspberries) to a blender.
2. Step 2: Add 100g of Greek yogurt.
3. Step 3: Add 50g of rolled oats.
4. Step 4: Add a splash of almond milk to reach desired consistency.
5. Step 5: Blend until smooth.
6. Step 6: Pour into a bowl and garnish with a few whole berries, a sprinkle of chia seeds, and a drizzle of honey.

Caprese Salad

Calories: 693

Ingredients:

• Fresh mozzarella 150g
• Tomatoes 150g
• Olive oil 1 tbsp
• Salt to taste
• Pepper to taste
• Basil leaves a few

Cooking Steps:

1. Step 1: Slice 150g of fresh mozzarella and 150g of ripe tomatoes.
2. Step 2: Arrange the mozzarella and tomato slices on a plate, alternating between them.
3. Step 3: Drizzle with 1 tablespoon of olive oil.
4. Step 4: Sprinkle with salt and pepper to taste.
5. Step 5: Garnish with fresh basil leaves.

Pasta Primavera

Calories: 1050

Ingredients:

• Pasta 200g
• Bell peppers 100g
• Zucchini 100g
• Cherry tomatoes 100g
• Olive oil 2 tbsp
• Salt to taste
• Pepper to taste
• Parmesan cheese as needed

Cooking Steps:

1. Step 1: Cook 200g of your favorite pasta according to package instructions.
2. Step 2: While pasta is cooking, chop 100g of bell peppers, 100g of zucchini, and 100g of cherry tomatoes.
3. Step 3: Heat 2 tablespoons of olive oil in a large skillet over medium heat.
4. Step 4: Add the chopped vegetables to the skillet and sauté until tender, about 5-7 minutes.
5. Step 5: Drain the pasta and add it to the skillet with the vegetables.
6. Step 6: Toss everything together, seasoning with salt and pepper to taste, and cook for an additional 2-3 minutes.
7. Step 7: Serve hot and garnish with freshly grated Parmesan cheese.

Scrambled Eggs with Spinach and Feta

Calories: 578

Ingredients:

• Eggs 3 medium (180g)
• Spinach 100g
• Feta cheese 20g
• Olive oil 1 teaspoon

Cooking Steps:

1. Step 1: Crack 4 eggs into a bowl, add a pinch of salt, and whisk well.
2. Step 2: Heat a non-stick skillet over medium heat and add 1 tablespoon of olive oil.
3. Step 3: Add 2 cups of fresh spinach to the skillet and cook until wilted, about 2 minutes.
4. Step 4: Pour the whisked eggs into the skillet with the spinach and stir continuously.
5. Step 5: Cook for about 4-5 minutes until the eggs are scrambled to your liking, stirring occasionally.
6. Step 6: Sprinkle 1/4 cup of crumbled feta cheese on top, stir, and cook for another 1-2 minutes.
7. Step 7: Serve immediately.

Lentil Soup

Calories: 694

Ingredients:

• Lentils 200g
• Vegetable broth 1 liter
• Water 500ml
• Onion 1 medium, chopped
• Carrots 2 medium, chopped
• Celery stalks 2, chopped
• Garlic 2 cloves, minced
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste
• Herbs to taste

Cooking Steps:

1. Step 1: Rinse the lentils under cold water.
2. Step 2: In a pot, heat olive oil over medium heat and sauté chopped onions, carrots, and celery for about 5 minutes.
3. Step 3: Add the garlic and cook for another minute.
4. Step 4: Add the rinsed lentils, vegetable broth, and water to the pot.
5. Step 5: Bring to a boil, reduce heat to low, and simmer for about 30 minutes, or until lentils are tender.
6. Step 6: Season with salt, pepper, and herbs of choice.

Vegetable Stir-Fry with Tofu

Calories: 1039

Ingredients:

• Tofu 200g
• Mixed vegetables (bell peppers, zucchini, carrots) 200g
• Olive oil 1 tablespoon
• Soy sauce 2 tablespoons
• Salt to taste
• Pepper to taste
• Cooked rice 75g (approximately 1 cup when cooked)

Cooking Steps:

1. Step 1: Press the tofu to remove excess water, then cut into cubes.
2. Step 2: In a large pan or wok, heat olive oil over medium-high heat.
3. Step 3: Add the tofu cubes and cook until golden brown on all sides, about 5 minutes.
4. Step 4: Remove tofu and set aside.
5. Step 5: In the same pan, add the chopped vegetables and stir-fry for about 5-7 minutes.
6. Step 6: Return the tofu to the pan.
7. Step 7: Add soy sauce, salt, and pepper and stir well to combine.
8. Step 8: Serve hot over cooked rice.

Peanut Butter and Jelly Toast

Calories: 578

Ingredients:

• Bread 100g (approximately 2 slices)
• Peanut Butter 32g (2 tablespoons)
• Jelly 20g (1 tablespoon)

Cooking Steps:

1. Step 1: Toast two slices of bread in a toaster or on a skillet until golden brown.
2. Step 2: Spread 2 tablespoons of peanut butter evenly on one slice of toast.
3. Step 3: Spread 1 tablespoon of jelly on the other slice of toast.
4. Step 4: Sandwich the two slices together and enjoy.

Greek Salad

Calories: 693

Ingredients:

• Cucumber 50g
• Bell Pepper 30g
• Red Onion 30g
• Tomatoes 50g
• Kalamata Olives 30g
• Feta Cheese 50g
• Olive Oil 20g (2 tablespoons)

Cooking Steps:

1. Step 1: Chop 50g of cucumber, 30g of bell pepper, 30g of red onion, and 50g of tomatoes into small pieces.
2. Step 2: Combine the chopped vegetables in a large bowl.
3. Step 3: Add 30g of Kalamata olives and 50g of crumbled feta cheese to the bowl.
4. Step 4: Drizzle 20g (2 tablespoons) of olive oil over the salad and mix well.
5. Step 5: Season with salt and pepper to taste and toss again before serving.

Butternut Squash Risotto

Calories: 924

Ingredients:

• Butternut Squash 200g
• Olive Oil 30g (2 tablespoons)
• Arborio Rice 200g
• Vegetable Broth 600ml
• Salt to taste
• Pepper to taste
• Parmesan Cheese (optional) to taste

Cooking Steps:

1. Step 1: Peel and dice 200g of butternut squash.
2. Step 2: In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced butternut squash and cook until tender.
3. Step 3: Add 200g of arborio rice to the pot and stir well to coat the rice with oil.
4. Step 4: Gradually add 600ml of vegetable broth, 100ml at a time, stirring constantly until the rice is creamy and cooked through.
5. Step 5: Season with salt and pepper to taste, and optionally, add a sprinkle of Parmesan cheese if desired (omit this step if you prefer it dairy-free).

Fruit and Nut Muesli

Calories: 562

Ingredients:

• Rolled oats 40g
• Almonds 20g
• Dried fruits 20g
• Low-fat milk 200ml

Cooking Steps:

1. Step 1: In a bowl, combine 40g of rolled oats, 20g of almonds (chopped), and 20g of dried fruits (raisins, apricots, etc.).
2. Step 2: Add 200ml of low-fat milk or a milk alternative of your choice (e.g., almond milk, if preferred).
3. Step 3: Let it sit for 5 minutes, allowing the oats to soak up the milk.
4. Step 4: Serve with a drizzle of honey or maple syrup for sweetness, if desired.

Vegetable and Hummus Wrap

Calories: 693

Ingredients:

• Whole wheat tortilla 1 piece
• Hummus 50g
• Grated carrots 50g
• Sliced cucumbers 50g
• Sliced bell peppers 50g
• Mixed greens 50g
• Cherry tomatoes 100g

Cooking Steps:

1. Step 1: Spread 50g of hummus evenly over a whole wheat tortilla.
2. Step 2: Layer 50g of grated carrots, 50g of sliced cucumbers, and 50g of sliced bell peppers on top of the hummus.
3. Step 3: Add 50g of mixed greens (like spinach and arugula).
4. Step 4: Roll up the tortilla tightly and cut it in half. Serve with a side of 100g of cherry tomatoes.

Mushroom Risotto

Calories: 1157

Ingredients:

• Olive oil 1 tablespoon
• Diced mushrooms 150g
• Arborio rice 200g
• Vegetable broth 600ml
• Grated Parmesan cheese (optional) 30g

Cooking Steps:

1. Step 1: In a pot, heat 1 tablespoon of olive oil over medium heat. Add 150g of diced mushrooms and cook until they release their moisture and become golden brown.
2. Step 2: Add 200g of Arborio rice to the pot and stir to coat the rice in the oil and mushrooms.
3. Step 3: Gradually add 600ml of vegetable broth, one ladle at a time, stirring continuously until the broth is absorbed before adding more.
4. Step 4: Once the rice is cooked and creamy, add 30g of grated Parmesan cheese (optional) and stir well. Season with salt and pepper to taste.