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Wholesome Week's Delight: A Beginner's Meal Plan to Transform Your Cooking and Reach Your Weight Goals!

Posted on August 12, 2024

Avoids: 6
Age: 23
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 specially designed to help you reach your target weight of 148 lbs in 12 weeks, while keeping the process easy and delightful.

With an emphasis on simplicity and variety, each day's meals are quick to prepare and perfect for a beginner cook.

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AI meal plans: The next generation of meal planning.

Embark on Your Culinary Journey with Wholesome Week's Delight

In an age where convenience often trumps nutrition, embarking on a path toward better eating can feel daunting, especially for a 23-year-old navigating their first strides in meal preparation. Enter the Wholesome Week’s Delight meal plan—a fresh approach tailored for those seeking to reach a target weight of 148 lbs in just 12 weeks. With the ideal balance of simplicity and satisfaction, this custom-made planner promises not only to support your weight goals but also to instill a lasting love for cooking. Imagine waking each day, not plagued by the anxiety of what to cook or how to make it healthy, but rather excited about the delightful possibilities that await you. More than just a meal plan, it’s a commitment to wholesome living, crafted to fit seamlessly into a busy, sedentary office lifestyle. ### The Importance of Healthy Eating Why is healthy eating significant? It’s far beyond aesthetics; it’s about nurturing your body and mind. Healthy meals serve as fuel, enhancing energy levels, improving mental clarity, and promoting overall well-being. As a young adult, establishing a habit of eating healthy will pave the way for a lifetime of improved health, reducing the risk of chronic diseases later in life. But, the era of complicated meal prep is over—Wholesome Week’s Delight triumphs simplicity. ### Culinary Adventure Awaits Start your mornings with a breakfast that tantalizes the taste buds and fuels your day: Scrambled Eggs with Avocado Toast. This dish packs essential protein and healthy fats, all made in mere minutes. On day two, why not try Greek Yogurt topped with fresh berries? It’s a sweet wake-up without the added guilt. As noon approaches, the focus shifts to satisfying mid-day meals. The Grilled Chicken Salad on day one balances greens with lean protein—perfect for keeping your energy steady throughout the workday. And don’t forget the hearty Turkey Sandwich on day two; it marries flavors and nutrition effortlessly, helping you conquer that post-lunch slump without leading to a food coma. ### Wholesome Dinners That Delight Dinners? Oh, the magic unfolds here as well! Your week is capped off with delicious options such as Spaghetti with Marinara Sauce on day one and Baked Salmon with Quinoa on day three. Imagine sitting down to a plate that looks as good as it tastes, knowing every bite is working in your favor. And let’s not forget the Chicken Tacos with Salsa on day four—its combination of zest and crunch will keep you yearning for taco night every week. ### Meal Prep as a Building Block of Healthy Living For a beginner, intimidation can run high when it comes to cooking. But here, in the Wholesome Week’s Delight plan, you'll discover a supportive entry point. All meals are designed to be prepared in under 30 minutes, so they fit snugly into your daily routine. Learning to make tasty, healthy meals immerses you in a world where knowledge meets creativity—one where the kitchen becomes both a sanctuary and a playground. ### Sustained Progress and Delicious Variation With around 2,740 calories a day focused on wholesome, unprocessed ingredients, you have the freedom to enjoy moderately varied cuisine. Each week presents a new opportunity to experiment, ensuring you won’t fall into the rut of repetitive eating. From Whole Wheat Pancakes with Honey on day five to a Fruit and Nut Parfait on day seven, there are no dietary restrictions to worry about. Forget the burden of calorie counting; this plan encourages a balanced portrayal of nourishment instead. ### The Path Forward Eating healthy isn’t just about the here and now; it’s about crafting habits that resonate throughout your life. By adopting the custom meal planner provided by Wholesome Week's Delight, you're not merely learning how to follow a plan—you're embarking on a journey of exploration in the culinary realm. The real beauty of this meal plan is how it transforms cooking from a daunting task into a delightful experience. As you dive into your week of wholesome meals, remember: the journey to your goal weight is just that—a journey. It’s about enjoying the process, savoring healthy ingredients, and learning to love the act of cooking from scratch. Bon appétit, beginner chefs—your flavorful adventure awaits!

Start your mornings with delicious breakfasts like Scrambled Eggs with Avocado Toast or Greek Yogurt with Berries.

AI meal plans: The next generation of meal planning.

Midday meals range from nutrient-packed Grilled Chicken Salad to a satisfying Turkey Sandwich. Evenings offer wholesome dinners such as Spaghetti with Marinara Sauce, Baked Salmon with Quinoa, and hearty Chicken Tacos with Salsa. This plan ensures you enjoy moderately varied cuisine without any dietary restrictions to worry about, and is carefully structured to fit into your sedentary office lifestyle, all within a cooking time of just 30 minutes per meal. Bon appétit!

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 Berries

Calories: 684

Ingredients:

  • Greek Yogurt 8 oz
  • Mixed Berries 1 cup

Cooking Steps:

  1. Step 1: Take 8 oz of Greek Yogurt and put it into a bowl.
  2. Step 2: Add 1 cup of Mixed Berries on top of the yogurt.
  3. Step 3: Mix gently for an even distribution of berries within the yogurt.
5 minutes
Easy

Lunch

Turkey Sandwich

Calories: 958

Ingredients:

  • Whole Wheat Bread 100g
  • Turkey Breast 100g
  • Mixed Salad Greens 50g

Cooking Steps:

  1. Step 1: Take 100g of Whole Wheat Bread (approx. 2 slices) and lightly toast them if desired.
  2. Step 2: Layer 100g of Turkey Breast slices onto one slice of the Whole Wheat Bread.
  3. Step 3: Add some mixed salad greens and another slice of bread on top, making a sandwich.
  4. Step 4: Cut the sandwich in half and serve.
8 minutes
Easy

Dinner

Beef Stir-Fry with Vegetables

Calories: 1095

Ingredients:

  • Olive Oil 1 tablespoon
  • Beef Strips 200g
  • Bell Peppers 100g
  • Carrots 100g

Cooking Steps:

  1. Step 1: In a pan, warm up a tablespoon of Olive Oil over medium heat.
  2. Step 2: Add 200g of Beef Strips to the pan, stirring occasionally until browned.
  3. Step 3: Chop 100g Bell Peppers and 100g Carrots and add them to the pan.
  4. Step 4: Stir-fry all ingredients together for about 5-7 minutes until vegetables are cooked but still crispy.
  5. Step 5: Serve hot.
15 minutes
Easy

Tuesday

Breakfast

Oatmeal with Banana

Calories: 410

Ingredients:

  • Oatmeal 278g
  • Bananas 145g

Cooking Steps:

  1. Step 1: Bring 278g of water or milk to a boil in a small saucepan.
  2. Step 2: Stir in the oatmeal, reduce heat to medium, and cook for 3-5 minutes until thickened, stirring occasionally.
  3. Step 3: Slice the banana and top the cooked oatmeal with the banana slices.
  4. Step 4: Serve immediately.
5 minutes
Easy

Lunch

Caesar Salad with Chicken

Calories: 957

Ingredients:

  • Chicken Breast 101g
  • Mixed Salad Greens 100g
  • Cherry Tomatoes 50g
  • Cucumber 50g
  • Caesar Dressing 30g
  • Parmesan Cheese 10g

Cooking Steps:

  1. Step 1: Cook 101g of chicken breast in a pan over medium heat until fully cooked, about 8 minutes per side.
  2. Step 2: Meanwhile, wash 100g of mixed salad greens, 50g cherry tomatoes, and 50g cucumber, and chop them.
  3. Step 3: In a large bowl, combine salad greens, cherry tomatoes, cucumber, and sliced cooked chicken.
  4. Step 4: Drizzle 30g of Caesar dressing over the salad and sprinkle 10g of Parmesan cheese on top.
  5. Step 5: Mix well and serve immediately.
10 minutes
Easy

Dinner

Baked Salmon with Quinoa

Calories: 1492

Ingredients:

  • Salmon Fillets 4 oz
  • Quinoa 150g

Cooking Steps:

  1. Step 1: Preheat your oven to 200°C (392°F).
  2. Step 2: Place a 4 oz salmon fillet in a baking dish, season with salt and pepper, and bake for 10-12 minutes until it flakes easily.
  3. Step 3: Meanwhile, rinse 150g of quinoa under cold water, then cook it in a small saucepan with 300ml of water. Bring to a boil, reduce heat, cover, and simmer for 15 minutes.
  4. Step 4: Serve the baked salmon over a bed of cooked quinoa. Optionally garnish with fresh herbs or lemon slices for added flavor.
15 minutes
Easy

Wednesday

Breakfast

Smoothie with Spinach and Peanut Butter

Calories: 684

Ingredients:

  • Spinach 200g
  • Peanut Butter 40g
  • Bananas 60g
  • Greek Yogurt 8 oz
  • Mixed Berries 1 cup

Cooking Steps:

  1. Step 1: In a blender, combine spinach, peanut butter, a banana, and Greek yogurt.
  2. Step 2: Add a cup of mixed berries for sweetness.
  3. Step 3: Blend until smooth, adding water to adjust consistency if necessary.
  4. Step 4: Pour into a glass and enjoy your nutrient-packed breakfast smoothie.
10 minutes
Easy

Lunch

Quinoa Bowl with Grilled Veggies

Calories: 959

Ingredients:

  • Quinoa 269g
  • Bell Peppers 100g
  • Carrots 100g
  • Cherry Tomatoes 100g
  • Olive Oil 15g

Cooking Steps:

  1. Step 1: Cook quinoa according to package instructions and set aside.
  2. Step 2: Chop bell peppers, carrots, and cherry tomatoes.
  3. Step 3: In a pan, lightly sauté the veggies with some olive oil until soft.
  4. Step 4: Combine cooked quinoa and sautéed vegetables in a bowl.
  5. Step 5: Drizzle with olive oil and a squeeze of lemon to add flavor.
15 minutes
Easy

Dinner

Chicken Tacos with Salsa

Calories: 1096

Ingredients:

  • Chicken Breast 302g
  • Whole Wheat Tortillas 2 tortillas
  • Tomato 100g
  • Cucumber 100g
  • Spinach 50g
  • Mixed Salad Greens 200g

Cooking Steps:

  1. Step 1: Grill chicken breasts until fully cooked and slice thinly.
  2. Step 2: Warm whole wheat tortillas on a skillet.
  3. Step 3: Place sliced chicken into the tortilla.
  4. Step 4: Top with prepared salsa made of diced tomato, cucumber, and spinach.
  5. Step 5: Serve tacos with a side of mixed salad greens.
5 minutes
Easy

Thursday

Breakfast

Whole Wheat Pancakes with Honey

Calories: 820

Ingredients:

  • Whole Wheat Flour 200g
  • Sugar 30g
  • Salt 1 pinch
  • Baking Powder 1 tsp
  • Milk 250ml
  • Butter 2 tbsp
  • Honey 30g

Cooking Steps:

  1. Step 1: In a mixing bowl, blend 200g of whole wheat flour with 30g of sugar, a pinch of salt, and one teaspoon of baking powder.
  2. Step 2: Gradually add 250ml of milk and 2 tablespoons of melted butter while stirring to achieve a smooth batter.
  3. Step 3: Heat a non-stick skillet over medium heat and lightly coat with butter.
  4. Step 4: Pour 1/4 cup of the batter onto the skillet for each pancake, cooking until bubbles form on the surface and then flip to cook until golden brown.
  5. Step 5: Serve stacks drizzled with 30g of honey.
10 minutes
Easy

Lunch

Tuna Salad

Calories: 920

Ingredients:

  • Canned Tuna 1 can
  • Mixed Salad Greens 150g
  • Cherry Tomatoes 100g
  • Cucumber 50g
  • Olive Oil 2 tbsp

Cooking Steps:

  1. Step 1: Drain a can of tuna and transfer to a mixing bowl.
  2. Step 2: Add 150g of mixed salad greens, 100g of cherry tomatoes halved, and half a cucumber diced.
  3. Step 3: Drizzle with 2 tablespoons of olive oil and season with salt and pepper.
  4. Step 4: Toss all ingredients together and serve chilled.
10 minutes
Easy

Dinner

Lemon Herb Chicken with Rice

Calories: 990

Ingredients:

  • Chicken Breast 200g
  • Salt to taste
  • Pepper to taste
  • Lemon Juice 1 tbsp
  • Olive Oil 1 tsp
  • Herbs (optional) As desired
  • Rice 160g

Cooking Steps:

  1. Step 1: Season 200g chicken breast with salt, pepper, and 1 tablespoon of lemon juice.
  2. Step 2: In a skillet, heat a teaspoon of olive oil over medium heat and cook the chicken until golden and cooked through, about 3 to 4 minutes per side.
  3. Step 3: Optionally, add a dash of your favorite herbs like thyme or rosemary for extra flavor.
  4. Step 4: Layer cooked chicken over 160g of prepared rice and serve immediately.
10 minutes
Easy

Friday

Breakfast

Peanut Butter Banana Toast

Calories: 750

Ingredients:

  • Whole Grain Bread 2 slices
  • Peanut Butter 100g
  • Bananas 50g

Cooking Steps:

  1. Step 1: Toast the whole grain bread slices to your desired level of crispiness.
  2. Step 2: Spread the peanut butter evenly over the toasted bread.
  3. Step 3: Slice the banana and place the slices on top of the peanut butter.
  4. Step 4: Serve immediately and enjoy your breakfast.
10 minutes
Easy

Lunch

BBQ Chicken Wrap

Calories: 960

Ingredients:

  • Chicken Breast 200g
  • Whole Wheat Tortillas 2 tortillas
  • Mixed Salad Greens 50g

Cooking Steps:

  1. Step 1: Grill the chicken breast until fully cooked and slice it thinly.
  2. Step 2: Lay out the whole wheat tortillas and place the mixed salad greens evenly.
  3. Step 3: Add the grilled chicken slices on top of the salad greens.
  4. Step 4: Drizzle a small amount of BBQ sauce over the chicken.
  5. Step 5: Roll up the tortilla to form a wrap. Serve with a side of cherry tomatoes and cucumber slices if desired.
10 minutes
Easy

Dinner

Baked Ziti with Cheese

Calories: 1000

Ingredients:

  • Spaghetti 150g
  • Marinara Sauce 200g
  • Parmesan Cheese 50g

Cooking Steps:

  1. Step 1: Preheat your oven to 375°F.
  2. Step 2: Cook the spaghetti according to package instructions and drain.
  3. Step 3: Combine the cooked spaghetti with marinara sauce and half of the Parmesan cheese.
  4. Step 4: Transfer the mixture to a baking dish and top with the remaining Parmesan cheese.
  5. Step 5: Bake in the oven for 15 minutes until the cheese is golden brown.
  6. Step 6: Remove from the oven and let it rest for a few minutes before serving.
25 minutes
Easy

Saturday

Breakfast

Fruit and Nut Parfait

Calories: 685

Ingredients:

  • Greek Yogurt 200g
  • Mixed Berries 140g
  • Mixed Nuts 45g

Cooking Steps:

  1. Step 1: Gather all ingredients: mixed berries, Greek yogurt, and mixed nuts.
  2. Step 2: In a bowl, layer Greek yogurt (200g) at the bottom.
  3. Step 3: Add 1 cup of mixed berries as the next layer.
  4. Step 4: Sprinkle 1/4 cup of mixed nuts on top.
  5. Step 5: Repeat layers if desired and enjoy your parfait.
10 minutes
Easy

Lunch

Ham and Cheese Sandwich

Calories: 820

Ingredients:

  • Whole Wheat Bread 260g (roughly 2 slices)
  • Ham Slices 150g
  • Cheese Slices 2 slices

Cooking Steps:

  1. Step 1: Gather the ingredients: whole wheat bread, ham slices, and cheese slices.
  2. Step 2: Take two slices of whole wheat bread and lay them flat.
  3. Step 3: Place weight equivalent of 150g of ham onto one slice of bread.
  4. Step 4: Add 2 slices of cheese on top of the ham.
  5. Step 5: Cover with the second slice of bread to complete the sandwich.
  6. Step 6: Optional: Toast the sandwich for additional crunch. Serve with a side salad of mixed greens and cherry tomatoes.
10 minutes
Easy

Dinner

Roasted Pork with Potatoes

Calories: 1150

Ingredients:

  • Pork Tenderloin 250g
  • Potatoes 300g
  • Olive Oil 10g

Cooking Steps:

  1. Step 1: Preheat oven to 400°F (200°C).
  2. Step 2: Season 250g of pork tenderloin with salt, pepper, and any herbs you prefer.
  3. Step 3: Cut 300g of potatoes into small cubes.
  4. Step 4: Place pork and potatoes in a roasting pan, drizzle with a small amount of olive oil.
  5. Step 5: Roast in the oven for about 25-30 minutes, flipping the pork and stirring potatoes halfway through.
  6. Step 6: Let rest for a few minutes, slice pork, and serve with potatoes.
30 minutes
Easy

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