Nourishing Your Skills: A Beginner's Meal Plan to Elevate Cooking & Gain Healthy Weight With Ease!
Posted on August 5, 2024
This meal plan is tailored to help you steadily and healthily gain weight over the next 12 weeks with delicious and easy-to-prepare meals.
With a moderate variety to ensure you don't get bored, this plan introduces 12 new meals each week, perfect for a beginner cook without a lot of time.
The Beauty of Balance: A Journey Toward Healthy Eating
In a world overflowing with culinary options, the importance of adopting a healthy eating ethos can’t be overstated, especially for the young palate searching for nourishment and energy. Welcome to ‘Weekly Gourmet Delight’—a meal plan thoughtfully crafted for the vibrant eighteen-year-old with beginner cooking skills and a desire to elevate their eating habits while steadily gaining weight. This culinary adventure rails against mundane eating patterns and ushers in an era of flavor-rich, yet health-conscious meals—a delightful tapestry of nourishment.
Cooking: A Skill for a Lifetime
First, let’s acknowledge that embarking on cooking, especially if your kitchen experience has been limited to instant noodles and microwave popcorn, can seem daunting. But think of it this way: cooking isn’t just about preparing food; it’s about empowering yourself, cultivating creativity, and nurturing your body. This ‘Weekly Gourmet Delight’ meal plan introduces you to an array of easy-to-make recipes that will not only satisfy your taste buds but also enhance your confidence in the kitchen. By engaging in this delectable daily ritual, you’ll transform mealtime into an exploration of flavors and nutrients.
A Thoughtful Approach to Nutrition
Now, let’s delve into the heart of the plan—a carefully curated collection of meals designed to support your goal of achieving a target weight of 169 lbs. With a daily consumption of approximately 2892 calories, this plan isn’t about feeling overwhelmed under the weight of food; it’s about enjoying every hearty bite while strategically fueling your growth. Each meal is an essential building block; a harmonious blend of proteins, grains, and vegetables fortified with essential vitamins and minerals.
Sample Day of Culinary Delights
Imagine starting your day with a breakfast of Greek Yogurt topped with fresh Berries and crunchy Granola, a refreshing mix of flavors that sets a positive tone for the rest of the day. For lunch, take a moment to savor a Turkey Sandwich enhanced with creamy Avocado—a delightful meal that embodies the beauty of fresh ingredients. Come evening, as the sun sets and homework beckons, indulge in Grilled Chicken served alongside vibrant Steamed Vegetables and fluffy Brown Rice, each bite a step toward achieving your nutrition goals.
A Flavorful Weekly Palette
Our meal plan doesn’t stop at one day; it invites you to challenge your culinary repertoire throughout the week. One day might feature the comforting embrace of Scrambled Eggs with Toast, while another surprises you with a luscious Smoothie packed with Banana, spinach, and protein power—a delightful way to start the day afresh. Through meals like Baked Salmon with Quinoa and Asparagus or wholesome Beef Tacos imbued with a medley of spices, you will discover that healthy eating does not mean sacrificing flavor.
Healthy Eating: A Gift to Yourself
In committing to this journey, you’re giving the extraordinary gift of health to your body. As a beginner cook, you may encounter pitfalls—perhaps the pancakes aren’t flipping perfectly, or the spices in your chicken fajitas seem to vanish into the ether. Fear not, for every misstep is a lesson learned. Cooking is a dance of experimentation; embrace the nuances, relish the triumphs, and know that each meal is a step towards a more nourished you.
The Road Ahead: A Sustainable Lifestyle
Looking beyond the twelve-week plan, this isn’t just about transient change; it’s about creating sustainable habits that will serve you fiercely into adulthood. Each recipe you master will empower you to develop a longer-lasting passion for cooking—inviting friends over for dinner, whipping up meals that cater to different dietary needs, and, ultimately, nurturing your relationship with food. Remember, with each meticulously prepared meal, you are fostering an intrinsic understanding of your body’s nutritional needs.
Join Us on This Flavorful Adventure
So, are you ready to embark on this flavorful adventure? With ‘Weekly Gourmet Delight,’ you won’t merely satiate hunger; you’ll cultivate a profound connection with nourishment while demystifying the cooking process. This journey promises more than just weight gain; it offers a better understanding of how to care for your body while sharing delicious moments around the dinner table. You deserve delectable meals, joy in the kitchen, and a body that thrives. Let’s make each bite a celebration of health!
Each day offers a balanced combination of proteins, vegetables, and grains to support your goal of achieving a target weight of 169 lbs.
“AI meal plans: Culinary innovation at its finest.”
Enjoy hearty breakfasts like Greek Yogurt with Berries and Granola or Pancakes with Maple Syrup, satisfying lunches such as a Turkey Sandwich with Avocado or a Tuna Salad Sandwich, and wholesome dinners including Grilled Chicken with Steamed Vegetables and Brown Rice or Beef Tacos with Lettuce, Tomato, and Cheese. Designed for ease and taste, this plan ensures a delightful culinary journey while helping you meet your weight 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 Berries and Granola
Calories: 723
Ingredients:
- Greek Yogurt 200g
- Mixed Berries 50g
- Granola 50g
Cooking Steps:
- Step 1: In a bowl, add 200g of Greek yogurt.
- Step 2: Top it with 50g of mixed berries.
- Step 3: Add 50g of granola on top.
- Step 4: Drizzle with honey if desired.
Lunch
Turkey Sandwich with Avocado
Calories: 940
Ingredients:
- Whole-Grain Bread 2 slices
- Turkey Breast 150g
- Avocado 50g
- Tomato 50g
- Lettuce 50g
Cooking Steps:
- Step 1: Toast two slices of whole-grain bread.
- Step 2: Layer 150g of sliced turkey breast on one slice.
- Step 3: Top with 50g of avocado slices.
- Step 4: Add tomato slices and lettuce as desired.
- Step 5: Close the sandwich and slice in half.
Dinner
Grilled Chicken with Steamed Vegetables and Brown Rice
Calories: 1145
Ingredients:
- Chicken Breast 200g
- Mixed Vegetables 150g
- Brown Rice 100g
- Olive Oil 1 tablespoon
- Salt to taste
- Pepper to taste
Cooking Steps:
- Step 1: Season 200g of chicken breast with salt, pepper, and olive oil.
- Step 2: Grill the chicken breast for 6-7 minutes on each side.
- Step 3: Steam 150g of mixed vegetables (broccoli, carrots, and bell peppers) for 8-10 minutes.
- Step 4: Cook 100g of brown rice according to package instructions.
- Step 5: Serve the grilled chicken with steamed vegetables and brown rice.
Tuesday
Breakfast
Scrambled Eggs with Toast
Calories: 723
Ingredients:
- Eggs 3 large eggs
- Butter 1 teaspoon
- Whole wheat bread 2 slices
Cooking Steps:
- Step 1: Crack 3 large eggs into a bowl and beat them well.
- Step 2: Heat a non-stick skillet over medium heat and add a small pat of butter.
- Step 3: Pour the beaten eggs into the skillet and stir constantly with a spatula.
- Step 4: Cook until the eggs are softly set, around 2-3 minutes.
- Step 5: While the eggs are cooking, toast 2 slices of whole wheat bread.
- Step 6: Once the eggs are done, serve them alongside the toasted bread.
Lunch
Caesar Salad with Grilled Chicken
Calories: 867
Ingredients:
- Chicken breast 150g
- Romaine lettuce 200g
- Caesar dressing 3 tablespoons
- Parmesan cheese 20g
- Croutons 30g
Cooking Steps:
- Step 1: Season a chicken breast with salt and pepper.
- Step 2: Heat a grill pan over medium heat and cook the chicken breast until cooked through, about 5-6 minutes per side.
- Step 3: Meanwhile, chop romaine lettuce and place in a large bowl.
- Step 4: Toss the lettuce with Caesar dressing and add some grated Parmesan cheese and croutons.
- Step 5: Once the chicken is done, slice it and place it on top of the salad.
Dinner
Spaghetti with Marinara Sauce and Meatballs
Calories: 1240
Ingredients:
- Spaghetti 150g
- Marinara sauce 200g
- Ground beef 200g
- Breadcrumbs 50g
- Salt to taste
- Pepper to taste
Cooking Steps:
- Step 1: Cook spaghetti according to package instructions.
- Step 2: While the spaghetti is cooking, heat marinara sauce in a saucepan over medium heat.
- Step 3: In a bowl, mix ground beef with salt, pepper, and breadcrumbs to form meatballs.
- Step 4: Heat a skillet over medium heat and cook the meatballs until they are cooked through, around 8-10 minutes.
- Step 5: Once the spaghetti is cooked, drain it and add it to the marinara sauce.
- Step 6: Serve the spaghetti with meatballs on top.
Wednesday
Breakfast
Smoothie with Banana, Spinach, and Protein Powder
Calories: 723
Ingredients:
- Banana 120g
- Spinach 100g
- Protein Powder 1 scoop
- Almond Milk 1 cup
Cooking Steps:
- Step 1: Peel and slice 1 medium banana.
- Step 2: Rinse and measure 100g of fresh spinach.
- Step 3: Add 1 scoop of protein powder to the blender.
- Step 4: Add the banana, spinach, and 1 cup of almond milk (or water) to the blender.
- Step 5: Blend until smooth. Pour into a glass and enjoy.
Lunch
Chicken Wrap with Hummus
Calories: 867
Ingredients:
- Chicken Breast 150g
- Whole Wheat Tortilla 1 large
- Hummus 2 tablespoons
- Lettuce 30g
- Tomato 50g
- Cucumber 20g
Cooking Steps:
- Step 1: Cook 150g of chicken breast in a skillet over medium heat for 10 minutes or until thoroughly cooked.
- Step 2: Warm 1 large whole wheat tortilla.
- Step 3: Spread 2 tablespoons of hummus on the tortilla.
- Step 4: Add 100g of chopped vegetables (lettuce, tomato, cucumber).
- Step 5: Place the cooked chicken breast on top and wrap the tortilla tightly. Cut in half and serve.
Dinner
Baked Salmon with Quinoa and Asparagus
Calories: 1303
Ingredients:
- Salmon Fillet 200g
- Quinoa 100g
- Asparagus 200g
- Olive Oil 1 tablespoon
- Lemon 1 half
- Salt to taste
- Pepper to taste
Cooking Steps:
- Step 1: Preheat the oven to 375°F (190°C).
- Step 2: Place a 200g salmon fillet on a baking sheet. Season with salt, pepper, and a squeeze of lemon juice.
- Step 3: Bake the salmon in the preheated oven for 15-20 minutes or until it flakes easily with a fork and is opaque in the center.
- Step 4: Rinse 100g of quinoa thoroughly under cold water.
- Step 5: Combine the rinsed quinoa with 200ml of water in a small saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is tender.
- Step 6: Trim the ends off 200g of asparagus spears. Place the asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper.
- Step 7: Roast the asparagus in the oven for 10-15 minutes, or until tender and lightly browned, while the salmon is baking.
- Step 8: When the salmon is done, remove it from the oven and let it rest for a few minutes before serving.
- Step 9: Fluff the cooked quinoa with a fork.
- Step 10: Serve the baked salmon with a side of quinoa and roasted asparagus.
Thursday
Breakfast
Oatmeal with Almonds and Honey
Calories: 723
Ingredients:
- Rolled oats 1 cup
- Almonds 30g
- Honey 2 tablespoons
- Water 2 cups
Cooking Steps:
- Step 1: In a small pot, bring 2 cups of water to a boil.
- Step 2: Add 1 cup of rolled oats to the boiling water.
- Step 3: Reduce heat to low and simmer for about 5 minutes, stirring occasionally.
- Step 4: Remove the pot from heat and let it sit for a minute.
- Step 5: Stir in 30g of chopped almonds and 2 tablespoons of honey.
- Step 6: Serve warm.
Lunch
Beef Stir-Fry with Vegetables
Calories: 868
Ingredients:
- Beef 200g
- Bell pepper 1
- Carrot 1
- Broccoli florets 1 cup
- Oil 1 tablespoon
- Soy sauce 2 tablespoons
Cooking Steps:
- Step 1: Slice 200g of beef into thin strips.
- Step 2: Heat 1 tablespoon of oil in a large skillet over medium-high heat.
- Step 3: Add the beef strips and cook until browned, about 3-4 minutes.
- Step 4: Add 1 chopped bell pepper, 1 chopped carrot, and 1 cup of broccoli florets to the skillet.
- Step 5: Stir-fry for another 4-5 minutes, until the vegetables are tender-crisp.
- Step 6: Add 2 tablespoons of soy sauce and stir well.
- Step 7: Serve hot.
Dinner
Chicken Fajitas
Calories: 1301
Ingredients:
- Chicken breast 250g
- Bell pepper 1
- Onion 1
- Oil 1 tablespoon
- Chili powder 1 teaspoon
- Paprika 1 teaspoon
- Cumin 1/2 teaspoon
- Garlic powder 1/2 teaspoon
- Tortillas 4
Cooking Steps:
- Step 1: Slice 250g of chicken breast into thin strips.
- Step 2: Heat 1 tablespoon of oil in a large skillet over medium-high heat.
- Step 3: Add the chicken strips and cook until browned and fully cooked, about 5-6 minutes.
- Step 4: Add 1 sliced bell pepper and 1 sliced onion to the skillet.
- Step 5: Cook for another 4-5 minutes, until the vegetables are tender.
- Step 6: In a small bowl, mix 1 teaspoon of chili powder, 1 teaspoon of paprika, 1/2 teaspoon of cumin, and 1/2 teaspoon of garlic powder.
- Step 7: Sprinkle the seasoning mix over the chicken and vegetables, and stir well.
- Step 8: Serve the chicken and vegetables with 4 warm tortillas.
Friday
Breakfast
Pancakes with Maple Syrup
Calories: 750
Ingredients:
- Flour 150g
- Sugar 25g
- Baking Powder 14g
- Salt 1 pinch
- Milk 240ml
- Egg 1 large
- Butter 28g
- Maple Syrup 40g
Cooking Steps:
- Step 1: In a mixing bowl, combine 1 cup (150g) of flour, 2 tablespoons (25g) of sugar, 1 tablespoon (14g) of baking powder, and a pinch of salt.
- Step 2: In another bowl, whisk 1 cup (240ml) of milk, 1 large egg, and 2 tablespoons (28g) of melted butter.
- Step 3: Gradually add the wet ingredients to the dry ingredients, stirring until just combined.
- Step 4: Heat a non-stick skillet over medium heat and pour 1/4 cup (60ml) of batter per pancake.
- Step 5: Cook until bubbles form on the surface, then flip and cook until golden brown on the other side.
- Step 6: Serve pancakes with 2 tablespoons (40g) of maple syrup.
Lunch
Tuna Salad Sandwich
Calories: 867
Ingredients:
- Tuna 200g
- Mayonnaise 30g
- Mustard 15g
- Celery 1 stalk
- Onion 1/4 cup
- Whole Grain Bread 60g
- Lettuce 2 leaves
Cooking Steps:
- Step 1: In a bowl, combine 200g of canned tuna (drained), 2 tablespoons (30g) of mayonnaise, 1 tablespoon (15g) of mustard, and salt and pepper to taste.
- Step 2: Chop 1 stalk of celery and 1/4 cup of onion, and mix them into the tuna.
- Step 3: Spread the tuna mixture onto 2 slices (60g) of whole grain bread.
- Step 4: Top with lettuce leaves and place another slice of bread on top to complete the sandwich.
- Step 5: Optional: Slice the sandwich diagonally and serve with a side of fruit or veggies.
Dinner
Stuffed Peppers with Ground Turkey
Calories: 1156
Ingredients:
- Bell Peppers 4
- Ground Turkey 454g
- Cooked Rice 1 cup
- Diced Tomatoes 400g
- Italian Seasoning 1 teaspoon
- Tomato Sauce 120ml
Cooking Steps:
- Step 1: Preheat oven to 375°F (190°C).
- Step 2: Cut tops off 4 bell peppers and remove seeds.
- Step 3: In a skillet, cook 1 lb (454g) of ground turkey until browned. Drain excess fat.
- Step 4: Add 1 cup of cooked rice, 1 can (400g) of diced tomatoes, 1 teaspoon of Italian seasoning, and salt and pepper to taste. Stir well.
- Step 5: Stuff each pepper with the turkey mixture and place in a baking dish.
- Step 6: Pour 1/2 cup (120ml) of tomato sauce over the stuffed peppers.
- Step 7: Cover with aluminum foil and bake for 35 minutes. Remove foil and bake for an additional 10 minutes.
Saturday
Breakfast
Bagel with Cream Cheese and Smoked Salmon
Calories: 817
Ingredients:
- Bagel 100g
- Cream Cheese 50g
- Smoked Salmon 50g
- Capers 10g
- Dill 5g
- Lemon Juice 5ml
Cooking Steps:
- Step 1: Gather the ingredients: 1 bagel, 2 tablespoons of cream cheese, 2-3 slices of smoked salmon, and optional capers, dill, and lemon juice.
- Step 2: Carefully slice the bagel in half.
- Step 3: Spread 1 tablespoon of cream cheese evenly on each half of the bagel.
- Step 4: Place 1-2 slices of smoked salmon on top of the cream cheese on each half.
- Step 5: Optional: Sprinkle with capers, dill, and squeeze lemon juice over the salmon for extra flavor.
Lunch
BBQ Chicken Salad
Calories: 939
Ingredients:
- Chicken Breast 150g
- Lettuce 50g
- Cherry Tomatoes 50g
- Cucumber 30g
- Corn 20g
- Red Onion 10g
- BBQ Sauce 20g
- Olive Oil 10ml
Cooking Steps:
- Step 1: Grill the chicken breast until fully cooked, then slice it.
- Step 2: In a large bowl, mix the lettuce, cherry tomatoes, cucumber, corn, and red onion.
- Step 3: Add the grilled chicken slices on top of the salad.
- Step 4: Drizzle with BBQ sauce and olive oil. Toss to combine.
Dinner
Shrimp Tacos
Calories: 1150
Ingredients:
- Shrimp 200g
- Corn Tortillas 100g
- Cabbage 50g
- Avocado 40g
- Salsa 30g
- Olive Oil 10ml
Cooking Steps:
- Step 1: Season the shrimp with salt, pepper, and cumin.
- Step 2: Cook the shrimp in a pan with olive oil until pink and opaque.
- Step 3: Warm the tortillas in a separate pan or microwave.
- Step 4: Assemble the tacos by adding shrimp, chopped cabbage, avocado slices, and salsa to the tortillas.
Sunday
Breakfast
French Toast with Fresh Fruit
Calories: 723
Ingredients:
- Eggs 2 large
- Milk 1/2 cup
- Vanilla Extract 1 tsp
- Cinnamon a pinch
- White Bread 2 slices
- Butter small amount for cooking
- Fresh Fruits handful (strawberries, blueberries)
Cooking Steps:
- Step 1: In a shallow bowl, whisk together 2 large eggs, 1/2 cup of milk, 1 tsp of vanilla extract, and a pinch of cinnamon.
- Step 2: Heat a non-stick skillet over medium heat and add a small amount of butter.
- Step 3: Dip each slice of 2 pieces of white bread into the egg mixture, ensuring both sides are soaked.
- Step 4: Place the soaked bread slices onto the skillet and cook until golden brown, about 2-3 minutes on each side.
- Step 5: Serve with a handful of fresh fruit such as strawberries and blueberries.
Lunch
Chicken Caesar Wrap
Calories: 867
Ingredients:
- Chicken Breast 1 cup, cooked and shredded
- Caesar Dressing 2 tbsp
- Tortilla 1 large
- Romaine Lettuce 1/2 cup, chopped
- Parmesan Cheese 1/4 cup, grated
- Avocado 1/2, sliced
Cooking Steps:
- Step 1: In a bowl, mix 1 cup of cooked and shredded chicken breast with 2 tbsp of Caesar dressing.
- Step 2: Place a large tortilla on a plate and add the chicken mix in the center.
- Step 3: Top with 1/2 cup of chopped romaine lettuce, 1/4 cup of grated Parmesan cheese, and 1/2 sliced avocado.
- Step 4: Roll up the tortilla, folding in the sides as you go.
- Step 5: Cut the wrap in half and serve.
Dinner
Beef Tacos with Lettuce, Tomato, and Cheese
Calories: 1221
Ingredients:
- Ground Beef 200g
- Olive Oil 1 tbsp
- Salt to taste
- Pepper to taste
- Cumin 1/2 tsp
- Taco Shells 3
- Lettuce 1/2 cup, shredded
- Tomato 1/2 cup, diced
- Cheddar Cheese 1/4 cup, shredded
- Sour Cream dollop for each taco
Cooking Steps:
- Step 1: In a skillet, heat 1 tbsp of olive oil over medium heat and cook 200g of ground beef until browned. Season with salt, pepper, and 1/2 tsp of cumin.
- Step 2: Warm up 3 taco shells according to package instructions.
- Step 3: Fill each taco shell with the cooked beef, 1/2 cup of shredded lettuce, 1/2 cup of diced tomato, and 1/4 cup of shredded cheddar cheese.
- Step 4: Serve with a dollop of sour cream on each taco.
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