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Balanced Bites: The Ultimate Beginner-Friendly Meal Plan to Fuel Your Weight Gain Journey!

Posted on August 4, 2024

Age: 18
Male
Target Time: 12 weeks
Activity Level: Sedentary (office job)
Low Activity
30-Minute Meals
Beginner Recipes
Meal Variety: Moderate variety
Calorie Management
Personalized Meal Plan

This meal plan is tailor-made for a young, active male aiming to gain a healthy 9 pounds over the course of 12 weeks while managing a busy schedule and minimal cooking experience. With moderate meal variety and quick, easy-to-prepare recipes, this plan ensures you get the nutrition you need in just 30 minutes of cooking per day.

Start your week with the wholesome flavors of Greek yogurt and berries, shift to a robust turkey and cheese sandwich for lunch, and cap the day with a delightful grilled chicken with steamed vegetables. As the week progresses, enjoy the simplicity of scrambled eggs and toast, the zestiness of a Caesar salad with grilled chicken, and the heartiness of a beef stir fry.

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Nourishment for the Next Generation: The Balanced Bites Weekly Menu

In the whirlwind of modern life, where activities abound and fast food beckons around every corner, maintaining a healthy diet often takes a backseat. For an 18-year-old on the brink of adulthood, striking a balance between convenience and nutrition can feel like a daunting task. Enter the Balanced Bites Weekly Menu—a thoughtfully crafted meal plan designed to elevate your culinary experience while catering to your unique health goals. Embracing a nutrient-dense diet is especially vital for a young individual aiming to gain a healthy 9 pounds over the course of 12 weeks. Yes, gaining weight can be as strategic and intentional as losing it! This menu is tailored for an active male with beginner cooking skills, allowing you to fuel your body while mastering the art of cooking in just 30 minutes a day. You’ll no longer be a mere spectator in the kitchen; instead, you’ll become the chef of your own health journey.

Why Custom Meal Planners Matter

Custom meal planners serve a purpose beyond just delivering recipes. They empower you to take control of your dietary habits, ensuring you incorporate the right macronutrients into your daily meals. The Balanced Bites Weekly Menu doesn’t just throw ingredients together; it carefully considers your unique lifestyle, energy requirements, and culinary skills. For an 18-year-old busy with studies, sports, and social life, having a plan ensures you don’t sacrifice nutrition for convenience. A bespoke meal plan like this one hinges on variety, nutritional balance, and simplicity. We understand—your days may feel jam-packed, and cooking may seem more chore than creative outlet. However, a well-structured meal plan helps erase that anxiety. You aren’t just preparing meals; you’re investing in your health, making conscious choices that will pay dividends now and for years to come.

Sample Week: Tasty & Time-Efficient Meals

Kick start your week with a refreshing breakfast of Greek yogurt topped with antioxidant-rich berries. This tantalizing combination not only satisfies your taste buds but can energize your body for whatever the day may bring. When lunchtime rolls around, a robust turkey and cheese sandwich awaits, packed with protein and carbohydrates—a perfect fuel for your afternoon endeavors. And to cap off your day, savor a grilled chicken breast paired with steamed vegetables, creating a satisfying and colorful meal. As the week unfolds, embrace the simplicity of scrambled eggs for breakfast—an excellent source of protein. Pair it with buttered toast for a classic morning feel, or opt for a Caesar salad topped with grilled chicken for lunch, a meal bursting with flavor and essential nutrients. As far as dinners go, don’t miss the fried rice with beef stir-fry; it's a hearty dish you’ll master in no time! Day four, you’ll dive into oatmeal with banana and nuts, fueling your academic schedule before snagging a classic BLT sandwich for lunch and a nutritious baked salmon with quinoa and asparagus for dinner—to keep those brain cells firing on all cylinders! As the fifth day arrives, treat yourself to peanut butter toast with apple slices for breakfast, followed by a savory egg salad sandwich for lunch, and juicy pork chops with mashed potatoes for dinner. Simple yet indulgent, these meals provide the energy you need for an active lifestyle. Venerating avocados is a must on day six! Layer avocado toast with sliced tomatoes for breakfast and indulge in a hearty tuna salad for lunch. For dinner, the flavorful chicken fajitas will have you dreaming about warm, crispy tortillas, sizzling all the goodness together. Before you know it, the week wraps up with a vibrant smoothie bowl that’s as fun to make as it is to eat, followed by a cozy grilled cheese sandwich paired with creamy tomato soup—comfort food at its finest! Finish strong with a tangy lemon garlic shrimp over brown rice, a balanced dish rich in flavor.

The Joy of Cooking: Building Skills and Confidence

The essence of the Balanced Bites plan lies not only in weight gain but also in skill development. Cooking doesn’t have to feel intimidating, especially when you have easy-to-follow recipes that lead to mouthwatering meals. Each dish is designed for your beginner skill level, allowing you to hone your culinary craft while achieving nutritional goals. Tackling simple recipes promotes confidence in the kitchen, turning the mundane into a delightful experience. The more you cook, the more you learn about flavor, texture, and ingredient substitution. Best of all, the sense of accomplishment you gain while preparing your own meals is empowering—nourishing both your body and your spirit. In conclusion, the Balanced Bites Weekly Menu is not just a meal plan; it is your gateway to adopting lifelong healthy habits. It serves to remind you that nutrition doesn’t have to compromise your lifestyle; rather, it can enhance it. So, roll up your sleeves, grab your apron, and embark on this nourishing journey. Eating healthy is not just an obligation; it is a celebration of life, vitality, and self-care. Here’s to fresh begins, one delicious bite at a time!

Not to be missed is the banana smoothie for a quick breakfast, a chicken wrap for lunch, and the comforting spaghetti with meat sauce for dinner. Oatmeal with banana and nuts sets up Day 4, followed by a classic BLT sandwich, and a nutritious baked salmon with quinoa and asparagus dinner.

AI meal plans: Proof that robots can be foodie masterminds.

Delight in peanut butter toast with apple slices, a savory egg salad sandwich, and succulent pork chops with mashed potatoes on Day 5. Avocado toast, hearty tuna salad, and flavorful chicken fajitas round out Day 6. End the week with a vibrant smoothie bowl, a cozy grilled cheese sandwich with tomato soup, and a tangy lemon garlic shrimp with brown rice. This meal plan is designed to fit seamlessly into your lifestyle while helping you achieve your weight gain goals

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: 750

Ingredients:

  • Greek yogurt 200g
  • Honey 20g
  • Mixed berries 30g

Cooking Steps:

  1. Step 1: Spoon 200g of Greek yogurt into a bowl.
  2. Step 2: Drizzle 20g of honey over the yogurt.
  3. Step 3: Top with 30g of mixed berries (e.g., blueberries, strawberries).
  4. Step 4: Mix gently to combine and enjoy.
10 minutes
Easy

Lunch

Turkey and Cheese Sandwich

Calories: 866

Ingredients:

  • Whole wheat bread 2 slices
  • Turkey breast slices 100g
  • Cheddar cheese 50g
  • Mayo 15g
  • Lettuce to taste
  • Tomato to taste

Cooking Steps:

  1. Step 1: Toast 2 slices of whole wheat bread.
  2. Step 2: Spread 15g of mayo on one side of each slice.
  3. Step 3: Layer 100g of turkey breast slices and 50g of cheddar cheese on one slice of bread.
  4. Step 4: Add lettuce, tomato, and any other desired vegetables on top of the turkey and cheese.
  5. Step 5: Place the other slice of bread on top, mayo side down. Cut the sandwich in half.
10 minutes
Easy

Dinner

Grilled Chicken with Steamed Vegetables

Calories: 1238

Ingredients:

  • Chicken breast 200g
  • Broccoli 100g
  • Carrots 100g
  • Salt to taste
  • Pepper to taste
  • Spices to taste

Cooking Steps:

  1. Step 1: Season 200g of chicken breast with salt, pepper and preferred spices.
  2. Step 2: Grill the chicken for 5-7 minutes on each side until fully cooked.
  3. Step 3: Steam 100g broccoli and 100g carrots until tender (about 5 minutes).
  4. Step 4: Serve the grilled chicken with steamed vegetables on the side.
10 minutes
Easy

Tuesday

Breakfast

Scrambled Eggs with Toast

Calories: 723

Ingredients:

  • Eggs 3 large
  • Butter 1 tsp
  • Salt A pinch
  • Pepper A pinch
  • Whole grain bread 2 slices

Cooking Steps:

  1. Step 1: In a bowl, whisk together 3 large eggs with a pinch of salt and pepper.
  2. Step 2: Heat a non-stick pan over medium heat and add a small knob of butter.
  3. Step 3: Pour in the whisked eggs and stir gently until they form into soft curds, then remove from heat.
  4. Step 4: Toast two slices of whole grain bread until golden brown.
  5. Step 5: Serve the scrambled eggs on the toast.
10 minutes
Easy

Lunch

Caesar Salad with Grilled Chicken

Calories: 1013

Ingredients:

  • Chicken breast 1, about 200g
  • Olive oil 1 tsp
  • Salt A pinch
  • Pepper A pinch
  • Romaine lettuce 100g, chopped
  • Caesar dressing 3 tbsp
  • Croutons 1 handful
  • Parmesan cheese 30g, grated

Cooking Steps:

  1. Step 1: Season one chicken breast with salt, pepper, and a little olive oil. Grill it on a hot pan for about 5-7 minutes on each side or until cooked through.
  2. Step 2: Slice the grilled chicken breast into strips.
  3. Step 3: In a large bowl, combine chopped romaine lettuce, Caesar dressing, croutons, and grated parmesan cheese.
  4. Step 4: Top with the sliced grilled chicken.
10 minutes
Easy

Dinner

Beef Stir Fry

Calories: 1157

Ingredients:

  • Beef sirloin 200g
  • Soy sauce 2 tbsp
  • Garlic 2 cloves, minced
  • Ginger 1 inch, minced
  • Vegetable oil 1 tbsp
  • Bell peppers 1, chopped
  • Broccoli florets 100g
  • Jasmine rice 1 cup, cooked

Cooking Steps:

  1. Step 1: Cut 200g of beef sirloin into thin strips.
  2. Step 2: In a bowl, mix soy sauce, minced garlic, and ginger. Marinate the beef slices in this mixture for 10 minutes.
  3. Step 3: Heat a large skillet or wok over high heat and add a tablespoon of vegetable oil.
  4. Step 4: Add the marinated beef and stir-fry until it's browned and cooked through, about 5-7 minutes.
  5. Step 5: Add chopped bell peppers and broccoli florets, and continue to stir-fry until the vegetables are tender-crisp, about 5 minutes.
  6. Step 6: Serve hot over steamed jasmine rice.
25 minutes
Easy

Wednesday

Breakfast

Banana Smoothie

Calories: 722

Ingredients:

  • Banana 150g
  • Greek Yogurt 100g
  • Milk 100ml
  • Honey 1 tablespoon
  • Vanilla Extract half teaspoon

Cooking Steps:

  1. Step 1: Peel the banana and cut it into chunks.
  2. Step 2: In a blender, combine the banana chunks, Greek yogurt, and milk.
  3. Step 3: Add honey and a dash of vanilla extract.
  4. Step 4: Blend until smooth.
  5. Step 5: Pour into a glass and enjoy immediately.
10 minutes
Easy

Lunch

Chicken Wrap

Calories: 927

Ingredients:

  • Chicken Breast 200g
  • Whole Wheat Tortilla 1 large
  • Hummus 2 tablespoons
  • Lettuce 50g
  • Tomato 50g
  • Cucumber 50g

Cooking Steps:

  1. Step 1: Grill the chicken breast until fully cooked, about 5-7 minutes on each side.
  2. Step 2: Warm the tortilla in a pan or microwave.
  3. Step 3: Spread hummus on the tortilla.
  4. Step 4: Slice the chicken and place it on the tortilla.
  5. Step 5: Add the sliced vegetables on top of the chicken.
  6. Step 6: Roll the tortilla into a wrap.
  7. Step 7: Cut in half and serve.
15 minutes
Easy

Dinner

Spaghetti with Meat Sauce

Calories: 1243

Ingredients:

  • Spaghetti 200g
  • Ground Beef 200g
  • Onion 1 medium
  • Garlic 2 cloves
  • Tomato Sauce 150ml
  • Italian Seasoning 1 teaspoon
  • Parmesan Cheese 30g

Cooking Steps:

  1. Step 1: Cook the spaghetti according to the package instructions.
  2. Step 2: In a pan, cook the ground beef until fully browned.
  3. Step 3: Add the chopped onions and garlic to the pan and cook until tender.
  4. Step 4: Pour in the tomato sauce and add the Italian seasoning.
  5. Step 5: Let the sauce simmer for 10-15 minutes.
  6. Step 6: Drain the cooked spaghetti and add it to the pan with the meat sauce.
  7. Step 7: Mix well and serve hot, topped with grated Parmesan cheese.
25 minutes
Easy

Thursday

Breakfast

Oatmeal with Banana and Nuts

Calories: 723

Ingredients:

  • Rolled Oats 1 cup
  • Banana 1
  • Chopped Nuts 2 tablespoons
  • Water 2 cups
  • Honey or Maple Syrup 1 teaspoon (optional)

Cooking Steps:

  1. Step 1: In a medium-sized pot, bring 2 cups of water to a boil.
  2. Step 2: Add 1 cup of rolled oats and reduce to a simmer. Cook for 5-7 minutes until water is absorbed.
  3. Step 3: Slice one banana and add it to the pot.
  4. Step 4: Stir in 2 tablespoons of chopped nuts (almonds, walnuts, or a mix), cooking for another 2-3 minutes.
  5. Step 5: Serve the oatmeal in a bowl, and optionally drizzle with honey or maple syrup for sweetness.
15 minutes
Easy

Lunch

BLT Sandwich

Calories: 866

Ingredients:

  • Bacon 4 slices
  • Whole-Grain Bread 2 slices
  • Mayonnaise 2 tablespoons
  • Tomato 1 medium, sliced
  • Lettuce 2 leaves
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Cook 4 slices of bacon in a skillet over medium heat until crispy. Drain on paper towels.
  2. Step 2: Meanwhile, toast 2 slices of whole-grain bread.
  3. Step 3: Spread 1 tablespoon of mayonnaise on each slice of toasted bread.
  4. Step 4: Layer 4 slices of tomato, 2 leaves of lettuce, and the bacon between the bread slices.
  5. Step 5: Serve immediately with a small side salad or pickles, if desired.
20 minutes
Easy

Dinner

Baked Salmon with Quinoa and Asparagus

Calories: 1200

Ingredients:

  • Salmon 2 fillets
  • Olive Oil 2 tablespoons
  • Salt to taste
  • Pepper to taste
  • Quinoa 1 cup
  • Asparagus 1 bunch
  • Water 2 cups

Cooking Steps:

  1. Step 1: Preheat oven to 375°F (190°C).
  2. Step 2: Place 2 salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
  3. Step 3: Bake salmon for 20-25 minutes or until fully cooked.
  4. Step 4: While the salmon is baking, rinse 1 cup of quinoa under cold water. In a medium pot, bring 2 cups of water to a boil. Add the quinoa, reduce to a simmer, cover, and cook for 15 minutes or until water is absorbed.
  5. Step 5: In a separate skillet, heat a bit of olive oil over medium heat. Add 1 bunch of asparagus, trimmed and cut into 2-inch pieces. Sauté for 5-7 minutes until tender.
  6. Step 6: Serve the baked salmon over a bed of quinoa, with a side of sautéed asparagus.
30 minutes
Easy

Friday

Breakfast

Peanut Butter Toast with Apple Slices

Calories: 725

Ingredients:

  • Whole grain bread 2 slices
  • Peanut butter 4 tablespoons
  • Apple 1 medium
  • Honey 1 teaspoon (optional)

Cooking Steps:

  1. Step 1: Toast two slices of whole grain bread until golden brown.
  2. Step 2: Spread 2 tablespoons of peanut butter evenly on each slice of toast.
  3. Step 3: Slice one medium apple into thin wedges.
  4. Step 4: Arrange the apple slices on top of the peanut butter toast.
  5. Step 5: Drizzle with a bit of honey if desired.
10 minutes
Easy

Lunch

Egg Salad Sandwich

Calories: 868

Ingredients:

  • Large eggs 3
  • Mayonnaise 3 tablespoons
  • Mustard 1 teaspoon
  • Whole grain bread 2 slices
  • Lettuce 2 leaves
  • Salt to taste
  • Black pepper to taste

Cooking Steps:

  1. Step 1: Boil 3 large eggs in a pot of water for 10 minutes until hard-boiled.
  2. Step 2: Cool the boiled eggs under cold running water, then peel and chop them.
  3. Step 3: In a bowl, mix the chopped eggs with 3 tablespoons of mayonnaise, 1 teaspoon of mustard, and salt and pepper to taste.
  4. Step 4: Toast two slices of whole grain bread.
  5. Step 5: Spoon the egg mixture onto one slice of bread, top with lettuce leaves, and then place the other slice of bread on top.
15 minutes
Easy

Dinner

Pork Chops with Mashed Potatoes

Calories: 1299

Ingredients:

  • Pork chops 2
  • Olive oil 2 tablespoons
  • Potatoes 3 medium
  • Butter 2 tablespoons
  • Milk 1/4 cup
  • Salt to taste
  • Black pepper to taste

Cooking Steps:

  1. Step 1: Season 2 pork chops with salt and pepper.
  2. Step 2: Heat 2 tablespoons of olive oil in a skillet over medium-high heat.
  3. Step 3: Cook the pork chops for 4-5 minutes on each side until brown and cooked through.
  4. Step 4: Boil 3 medium potatoes in salted water for 15 minutes until soft.
  5. Step 5: Mash the potatoes with 2 tablespoons of butter and 1/4 cup of milk, adding salt and pepper to taste.
  6. Step 6: Serve the pork chops with the mashed potatoes on the side.
25 minutes
Easy

Saturday

Breakfast

Avocado Toast

Calories: 723

Ingredients:

  • Sourdough bread 4 slices
  • Avocado 1 whole
  • Olive oil 1 tablespoon
  • Salt 1 pinch
  • Black pepper 1 pinch

Cooking Steps:

  1. Step 1: Toast the sourdough bread slices until golden brown.
  2. Step 2: In a bowl, mash the avocado with a fork until smooth.
  3. Step 3: Spread the mashed avocado evenly on the toasted bread slices.
  4. Step 4: Drizzle olive oil on top of the avocado.
  5. Step 5: Sprinkle salt and pepper to taste.
  6. Step 6: Serve immediately.
10 minutes
Easy

Lunch

Tuna Salad

Calories: 867

Ingredients:

  • Canned tuna 2 cans
  • Celery 2 stalks
  • Red bell pepper 1 whole
  • Green onions 2 stalks
  • Mayonnaise 2 tablespoons
  • Olive oil 1 tablespoon
  • Lemon juice 1 tablespoon
  • Salt 1 pinch
  • Black pepper 1 pinch
  • Lettuce leaves 4 leaves

Cooking Steps:

  1. Step 1: Drain the canned tuna and place it in a mixing bowl.
  2. Step 2: Add the chopped celery, red bell pepper, and green onions to the bowl.
  3. Step 3: In a separate small bowl, mix the mayonnaise, olive oil, lemon juice, salt, and pepper until well combined.
  4. Step 4: Pour the dressing over the tuna mixture and stir until everything is evenly coated.
  5. Step 5: Serve the salad on a bed of lettuce leaves.
10 minutes
Easy

Dinner

Chicken Fajitas

Calories: 1376

Ingredients:

  • Chicken breasts 3 whole
  • Olive oil 2 tablespoons
  • Red bell peppers 2 whole
  • Green bell pepper 1 whole
  • Onion 1 whole
  • Fajita seasoning 1 tablespoon
  • Tortillas 6 whole

Cooking Steps:

  1. Step 1: Slice the chicken breasts into thin strips.
  2. Step 2: In a large skillet, heat the olive oil over medium-high heat.
  3. Step 3: Add the chicken strips to the skillet and cook, stirring occasionally, until cooked through.
  4. Step 4: Add the sliced bell peppers and onion to the skillet and cook until tender.
  5. Step 5: Sprinkle the fajita seasoning over the chicken and vegetables, then stir until well coated.
  6. Step 6: Warm the tortillas in a separate skillet or microwave.
  7. Step 7: Serve the chicken and vegetable mixture on the warm tortillas with your choice of toppings.
30 minutes
Easy

Sunday

Breakfast

Smoothie Bowl

Calories: 723

Ingredients:

  • Banana 100g
  • Mixed berries 150g
  • Greek yogurt 100g
  • Spinach 50g
  • Chia seeds 10g
  • Granola 30g
  • Honey 10g

Cooking Steps:

  1. Step 1: Prepare the fruit: peel and slice the banana, and clean and chop the berries.
  2. Step 2: Add the banana, berries, Greek yogurt, spinach, and chia seeds to the blender.
  3. Step 3: Blend until smooth and creamy.
  4. Step 4: Pour the smoothie into a bowl and top with granola, extra berries, and a drizzle of honey.
10 minutes
Easy

Lunch

Grilled Cheese Sandwich with Tomato Soup

Calories: 986

Ingredients:

  • Whole grain bread 4 slices
  • Cheddar cheese 100g
  • Butter 20g
  • Tomato soup 300ml

Cooking Steps:

  1. Step 1: Spread butter on one side of each bread slice.
  2. Step 2: Place cheese slices between the bread with the buttered sides facing out.
  3. Step 3: Heat a non-stick skillet over medium heat and grill the sandwich until golden brown on both sides.
  4. Step 4: In a saucepan, heat the tomato soup according to package directions.
  5. Step 5: Serve the soup alongside the grilled cheese sandwich.
15 minutes
Easy

Dinner

Lemon Garlic Shrimp with Brown Rice

Calories: 1158

Ingredients:

  • Brown rice 200g
  • Shrimp 200g
  • Olive oil 20ml
  • Garlic 10g
  • Lemon juice 20ml
  • Salt 5g
  • Pepper 2g
  • Parsley 10g

Cooking Steps:

  1. Step 1: Cook the brown rice according to package instructions.
  2. Step 2: In a large skillet, heat olive oil over medium heat.
  3. Step 3: Add minced garlic and sauté until fragrant.
  4. Step 4: Add the shrimp, lemon juice, salt, and pepper, and cook until the shrimp is opaque.
  5. Step 5: Serve the shrimp over a bed of cooked brown rice, garnished with chopped parsley.
25 minutes
Easy

Enhance Your Health with AI Meal Planning at Rex.Fit

Embrace the convenience of AI meal planning to enrich your dietary experience and meet your wellness objectives. Rex.Fit is your partner in crafting a nutritious meal plan that aligns with your taste and supports your fitness journey:

  • Custom AI Meal Plans: Experience the benefits of free meal planning with Rex.Fit Meal Planner. Our AI-driven platform generates personalized weekly meal plans that cater to your dietary preferences and health goals, making mealtime both enjoyable and goal-oriented.
  • Simple Food Ordering: Rex.Fit simplifies your grocery shopping with easy food ordering. Get all the ingredients for your meal plans delivered, saving you time and hassle every week.
  • Expert Virtual Coaching: Leverage Rex.Fit's virtual coaching for professional advice on integrating your preferred dishes into a balanced diet and sustaining a dynamic lifestyle.
  • Insightful AI Body Scanning: Utilize Rex.Fit's AI-powered body scanner for comprehensive body composition analysis, allowing you to see the effects of various foods on your health and fitness progress.

Explore Rex.Fit's innovative solutions to support your health and wellness at Rex.Fit.

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