Wholesome Week Feast: A Beginner's 7-Day Meal Plan to Nourish and Energize Your Journey to Weight Gain
Posted on August 5, 2024
This 7-day meal plan is tailored specifically for you, blending simplicity and nutrition to help you gradually gain weight and nourish your body effectively.
Each day features three balanced meals that are quick to prepare, beginner-friendly, and diverse enough to keep your taste buds excited.
Embracing Wholesome Eating: A Journey Beyond Just Calories
In a world that constantly overemphasizes quick fixes and fad diets, the importance of sustainable, healthy eating habits cannot be overstated. Eating well is not merely about counting calories or fitting into a certain pair of jeans; it’s about nourishing our bodies, enhancing our moods, and fueling our ambitions. For a 23-year-old embarking on the journey of healthier eating, especially one with minimal cooking experience, the key is to embrace simplicity and diversity in whichever meal plan is chosen. Enter the “Wholesome Week Feast”—a week-long plan designed to make you fall in love with food again while steadily guiding you towards your health goals.
Why a Custom Meal Plan Matters
Navigating the vast landscape of nutrition can be daunting, particularly for beginners. A custom meal plan meets you where you are, taking into consideration your dietary preferences, cooking skills, and nutritional goals. The Wholesome Week Feast is crafted specifically to suit those who desire healthy meals that pack a punch without overwhelming them in the kitchen. Each recipe is quick to prepare, ensuring that the cooking process is as enjoyable as the meals themselves. Imagine waking up each morning knowing exactly what nutritious breakfast awaits—a comforting bowl of Greek Yogurt topped with golden honey and vibrant berries. It’s not just a meal; it’s a jumpstart to your day filled with flavors that satisfy the soul!
A Flavor Explosion in Every Bite
Weekends often lure us into a temptation trap, but with the right meal plan, healthy eating transforms into a delightful culinary exploration. Day two of the Wholesome Week Feast greets you with avocado toast, bursting with flavor, paired with a vibrant chickpea and avocado salad for lunch. It’s a meal seamlessly blending aesthetics and taste. And when evening rolls in? You’ll enjoy stuffed bell peppers that satisfy your hunger while keeping your caloric intake in check. The beauty of a well-rounded meal planner lies in its diversity. Not only does it combat monotony, but it also exposes your palate to various nutrients. Spinach and Feta Stuffed Portobello Mushrooms on day three offer a meat-free option that’s as filling as it is nourishing. The zest of black bean vegetarian tacos also provides a protein punch, proving that you don’t need meat to satiate your cravings.
Mastering Meal Prep: Effortless Cooking for Beginners
One of the best aspects of the Wholesome Week Feast is its beginner-friendliness. With easy-to-follow recipes, you’ll discover that the challenge of cooking can be tackled with bravery and creativity. Take day five's Vegetable Stir-Fry with tofu. Just chop a medley of colorful vegetables and tofu, toss them in a skillet with your favorite seasoning, and voila! You’ve created a dish that’s not only nourishing but also feels like a home-cooked hug. The plan beautifully combines effortless cooking techniques with delectable ingredients; for instance, preparing a dynamic pasta primavera on day four never felt so fun and achievable. There’s no need for advanced techniques—just a willing spirit and a passion for health.
Fostering a Holistic Approach to Nutrition
As the week unfolds, you’re not just ticking off boxes of meals consumed; you’re building a relationship with food that goes beyond sustenance. By embracing wholesome cooking methods and carefully selected ingredients, you’ll wake up each day with a new appreciation for nourishment. Day six offers a comforting peanut butter and jelly toast that revives childhood memories, while a Greek salad enriches your lunch with juicy tomatoes and refreshing cucumbers. The key to the Wholesome Week Feast is in its adaptability—no one day needs to look the same as another, which suits your palate's cravings and keeps boredom at bay. Each dish is thoughtfully curated, nourishing your body while steering you towards the weight gain goal that aligns with your lifestyle.
The Invaluable Reward of Healthy Eating
In the end, it’s about more than just a plan or a specific list of meals. It’s about carving out a healthier identity that embraces well-being and vitality. By choosing to engage with the Wholesome Week Feast, you are taking an active stance towards your health, learning to make better choices, and honing your cooking skills along the way. As the week draws to a close, take a moment to reflect on how you felt each day. Did the Greek Yogurt with Honey and Berries kickstart your mood? Did the Butternut Squash Risotto bring comfort on an off day? Celebrating these little victories is invaluable because it highlights the significance of a balanced diet. Through understanding the importance of a personalized meal plan, you can carve a path towards holistic health that aligns with your goals, fueling your journey long after the week is done.
Enjoy wholesome breakfasts like Greek Yogurt with Honey and Berries or Avocado Toast, and relish in delicious lunches such as Quinoa and Vegetable Salad or Spinach and Feta Stuffed Portobello Mushrooms.
“Let our AI chef do the thinking, so you can do the enjoying!”
Dinner is just as enticing, with Grilled Salmon and Steamed Broccoli, or hearty options like Vegetable Stir-Fry with Tofu. This plan ensures you get all the necessary nutrients without chocolate, bananas, or meat, suiting your mixed dietary preferences and time constraints while helping you achieve your target weight over the next 12 weeks
Additional Insights
This meal plan is designed to provide balanced nutrition while being easy to prepare. Each meal is crafted with fresh ingredients and offers a variety of flavors to keep your taste buds excited.
Whether you are a beginner or an experienced cook, these recipes are straightforward and come with detailed instructions to ensure you can follow along with ease. Enjoy the process of cooking and the satisfaction of a well-prepared meal.
Remember, the key to a successful meal plan is consistency and variety. Make sure to try out different recipes and adjust them according to your taste preferences and dietary needs.
Additionally, each meal plan is tailored to meet specific dietary requirements, ensuring that you get the right balance of nutrients. From protein-packed breakfasts to fiber-rich dinners, every meal is designed to support your health and wellness goals.
Our meal plans also include tips on how to make the most of your ingredients, reducing waste and saving money. Learn how to store your food properly, make use of leftovers, and create delicious meals with minimal effort.
We also provide insights into the nutritional benefits of each ingredient used in the meal plans. Understand how each component contributes to your overall health, from boosting your immune system to improving your digestion.
Monday
Breakfast
Greek Yogurt with Honey and Berries
Calories: 578
Ingredients:
- Greek yogurt 200g
- Honey 30g
- Mixed berries 100g
Cooking Steps:
- Step 1: Take 200g of Greek yogurt and place it in a bowl.
- Step 2: Drizzle 2 tablespoons (30g) of honey on top of the yogurt.
- Step 3: Add 100g of mixed berries (such as strawberries, blueberries, and raspberries).
- Step 4: Stir gently to combine all ingredients.
- Step 5: Serve immediately.
Lunch
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:
- Step 1: Rinse 100g of quinoa under cold water.
- 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.
- Step 3: While the quinoa is cooking, chop 50g of cherry tomatoes, 50g of cucumber, and 50g of bell peppers into small pieces.
- Step 4: In a large bowl, combine cooked quinoa, chopped vegetables, and 30g of feta cheese crumbles.
- Step 5: Pour 1 tablespoon (15ml) of olive oil and 1 tablespoon (15ml) of lemon juice over the mixture and toss to coat.
- Step 6: Season with salt and pepper to taste. Serve immediately or store in the refrigerator.
Dinner
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:
- Step 1: Season 200g of salmon fillet with salt and pepper.
- 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.
- Step 3: While the salmon is cooking, steam 100g of broccoli florets for about 5-7 minutes or until tender.
- 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.
- Step 5: Serve the grilled salmon with the steamed broccoli and cooked rice. Optionally, sprinkle with lemon juice for added flavor.
Tuesday
Breakfast
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:
- Step 1: Toast two slices of whole grain bread until golden brown.
- Step 2: While the bread is toasting, cut an avocado in half, remove the pit, and scoop out the flesh into a bowl.
- Step 3: Mash the avocado with a fork until it is relatively smooth. Season with a pinch of salt and pepper.
- Step 4: Spread the mashed avocado evenly over the toasted bread slices.
- Step 5: Sprinkle a bit of red pepper flakes or a drizzle of olive oil for added flavor if desired.
Lunch
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:
- Step 1: In a large bowl, combine one can of drained and rinsed chickpeas with a diced avocado.
- Step 2: Add a handful of cherry tomatoes, cut into halves.
- Step 3: Finely chop a small red onion and add it to the bowl.
- 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.
- Step 5: Pour the dressing over the chickpea-avocado mixture and toss gently until everything is well coated.
- Step 6: Serve immediately or let it chill in the refrigerator for 10 minutes to allow the flavors to meld together.
Dinner
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:
- Step 1: Preheat the oven to 375°F (190°C).
- 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.
- Step 3: Cook 1 cup of quinoa according to package instructions.
- Step 4: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add a chopped onion and cook until softened.
- 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.
- Step 6: Mix the cooked quinoa with the vegetables and season with salt and pepper.
- Step 7: Stuff each bell pepper with the quinoa-vegetable mixture. Sprinkle a little grated cheese (optional) over the top of each stuffed pepper.
- Step 8: Bake in the preheated oven for 15-20 minutes until the peppers are tender and the tops are slightly golden.
- Step 9: Serve hot.
Wednesday
Breakfast
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:
- Step 1: In a small pot, combine 1 cup of rolled oats with 2 cups of water. Bring to a boil.
- Step 2: Reduce heat to low and simmer for about 5 minutes, stirring occasionally until the oats are soft.
- Step 3: Remove from heat and let it sit covered for 2-3 minutes.
- Step 4: Transfer the cooked oatmeal into a bowl and top with fresh berries (such as 100g of strawberries and 50g of blueberries).
- Step 5: Add a drizzle of honey or maple syrup for sweetness if desired.
Lunch
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:
- Step 1: Preheat the oven to 375°F (190°C).
- Step 2: Clean and remove the stems from 4 large Portobello mushrooms.
- 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.
- Step 4: Stuff the Portobello mushrooms with the spinach and feta mixture.
- Step 5: Place the stuffed mushrooms on a baking sheet and bake for 10-12 minutes, until the mushrooms are tender.
- Step 6: Serve warm.
Dinner
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:
- Step 1: Heat 2 tablespoons of olive oil in a pan over medium heat.
- Step 2: Add 1 minced onion and sauté until translucent.
- Step 3: Add 1 chopped red bell pepper and cook for another 5 minutes.
- Step 4: Mix in 250g of canned black beans (drained and rinsed) and 100g of corn kernels.
- Step 5: Season with 1 teaspoon of cumin, 1 teaspoon of paprika, and a pinch of salt and pepper. Cook for 5-7 minutes.
- Step 6: Warm the corn tortillas in a separate pan.
- Step 7: Assemble the tacos by placing the black bean and corn mixture onto each tortilla.
- Step 8: Garnish with chopped fresh cilantro and a squeeze of lime juice.
Thursday
Breakfast
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:
- Step 1: Add 200g of mixed berries (strawberries, blueberries, raspberries) to a blender.
- Step 2: Add 100g of Greek yogurt.
- Step 3: Add 50g of rolled oats.
- Step 4: Add a splash of almond milk to reach desired consistency.
- Step 5: Blend until smooth.
- Step 6: Pour into a bowl and garnish with a few whole berries, a sprinkle of chia seeds, and a drizzle of honey.
Lunch
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:
- Step 1: Slice 150g of fresh mozzarella and 150g of ripe tomatoes.
- Step 2: Arrange the mozzarella and tomato slices on a plate, alternating between them.
- Step 3: Drizzle with 1 tablespoon of olive oil.
- Step 4: Sprinkle with salt and pepper to taste.
- Step 5: Garnish with fresh basil leaves.
Dinner
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:
- Step 1: Cook 200g of your favorite pasta according to package instructions.
- Step 2: While pasta is cooking, chop 100g of bell peppers, 100g of zucchini, and 100g of cherry tomatoes.
- Step 3: Heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Step 4: Add the chopped vegetables to the skillet and sauté until tender, about 5-7 minutes.
- Step 5: Drain the pasta and add it to the skillet with the vegetables.
- Step 6: Toss everything together, seasoning with salt and pepper to taste, and cook for an additional 2-3 minutes.
- Step 7: Serve hot and garnish with freshly grated Parmesan cheese.
Friday
Breakfast
Scrambled Eggs with Spinach and Feta
Calories: 578
Ingredients:
- Eggs 3 medium (180g)
- Spinach 100g
- Feta cheese 20g
- Olive oil 1 teaspoon
Cooking Steps:
- Step 1: Crack 4 eggs into a bowl, add a pinch of salt, and whisk well.
- Step 2: Heat a non-stick skillet over medium heat and add 1 tablespoon of olive oil.
- Step 3: Add 2 cups of fresh spinach to the skillet and cook until wilted, about 2 minutes.
- Step 4: Pour the whisked eggs into the skillet with the spinach and stir continuously.
- Step 5: Cook for about 4-5 minutes until the eggs are scrambled to your liking, stirring occasionally.
- Step 6: Sprinkle 1/4 cup of crumbled feta cheese on top, stir, and cook for another 1-2 minutes.
- Step 7: Serve immediately.
Lunch
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:
- Step 1: Rinse the lentils under cold water.
- Step 2: In a pot, heat olive oil over medium heat and sauté chopped onions, carrots, and celery for about 5 minutes.
- Step 3: Add the garlic and cook for another minute.
- Step 4: Add the rinsed lentils, vegetable broth, and water to the pot.
- Step 5: Bring to a boil, reduce heat to low, and simmer for about 30 minutes, or until lentils are tender.
- Step 6: Season with salt, pepper, and herbs of choice.
Dinner
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:
- Step 1: Press the tofu to remove excess water, then cut into cubes.
- Step 2: In a large pan or wok, heat olive oil over medium-high heat.
- Step 3: Add the tofu cubes and cook until golden brown on all sides, about 5 minutes.
- Step 4: Remove tofu and set aside.
- Step 5: In the same pan, add the chopped vegetables and stir-fry for about 5-7 minutes.
- Step 6: Return the tofu to the pan.
- Step 7: Add soy sauce, salt, and pepper and stir well to combine.
- Step 8: Serve hot over cooked rice.
Saturday
Breakfast
Peanut Butter and Jelly Toast
Calories: 578
Ingredients:
- Bread 100g (approximately 2 slices)
- Peanut Butter 32g (2 tablespoons)
- Jelly 20g (1 tablespoon)
Cooking Steps:
- Step 1: Toast two slices of bread in a toaster or on a skillet until golden brown.
- Step 2: Spread 2 tablespoons of peanut butter evenly on one slice of toast.
- Step 3: Spread 1 tablespoon of jelly on the other slice of toast.
- Step 4: Sandwich the two slices together and enjoy.
Lunch
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:
- Step 1: Chop 50g of cucumber, 30g of bell pepper, 30g of red onion, and 50g of tomatoes into small pieces.
- Step 2: Combine the chopped vegetables in a large bowl.
- Step 3: Add 30g of Kalamata olives and 50g of crumbled feta cheese to the bowl.
- Step 4: Drizzle 20g (2 tablespoons) of olive oil over the salad and mix well.
- Step 5: Season with salt and pepper to taste and toss again before serving.
Dinner
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:
- Step 1: Peel and dice 200g of butternut squash.
- Step 2: In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced butternut squash and cook until tender.
- Step 3: Add 200g of arborio rice to the pot and stir well to coat the rice with oil.
- Step 4: Gradually add 600ml of vegetable broth, 100ml at a time, stirring constantly until the rice is creamy and cooked through.
- 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).
Sunday
Breakfast
Fruit and Nut Muesli
Calories: 562
Ingredients:
- Rolled oats 40g
- Almonds 20g
- Dried fruits 20g
- Low-fat milk 200ml
Cooking Steps:
- Step 1: In a bowl, combine 40g of rolled oats, 20g of almonds (chopped), and 20g of dried fruits (raisins, apricots, etc.).
- Step 2: Add 200ml of low-fat milk or a milk alternative of your choice (e.g., almond milk, if preferred).
- Step 3: Let it sit for 5 minutes, allowing the oats to soak up the milk.
- Step 4: Serve with a drizzle of honey or maple syrup for sweetness, if desired.
Lunch
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:
- Step 1: Spread 50g of hummus evenly over a whole wheat tortilla.
- Step 2: Layer 50g of grated carrots, 50g of sliced cucumbers, and 50g of sliced bell peppers on top of the hummus.
- Step 3: Add 50g of mixed greens (like spinach and arugula).
- Step 4: Roll up the tortilla tightly and cut it in half. Serve with a side of 100g of cherry tomatoes.
Dinner
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:
- 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.
- Step 2: Add 200g of Arborio rice to the pot and stir to coat the rice in the oil and mushrooms.
- Step 3: Gradually add 600ml of vegetable broth, one ladle at a time, stirring continuously until the broth is absorbed before adding more.
- 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.
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