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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.