Elevate Your Cooking Game: The Ultimate 7-Day Meal Plan for Healthy Weight Gain

Greek Yogurt with Honey and Banana

Calories: 774

Ingredients:

• Greek yogurt 200g
• Banana 1 medium
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Peel and slice the banana.
2. Step 2: In a bowl, add the Greek yogurt.
3. Step 3: Top with banana slices and drizzle honey over it.
4. Step 4: Mix gently and serve.

Turkey and Avocado Sandwich

Calories: 926

Ingredients:

• Whole grain bread 2 slices
• Turkey breast 100g
• Avocado 1 small
• Tomato 1 small
• Mustard 1 teaspoon
• Mayonnaise 1 teaspoon

Cooking Steps:

1. Step 1: Toast the bread slices lightly.
2. Step 2: Slice the avocado and tomato.
3. Step 3: Spread mustard on one slice of bread and mayonnaise on the other.
4. Step 4: Layer avocado, turkey slices, and tomato slices on one slice of bread.
5. Step 5: Top with the other slice of bread, cut the sandwich in half, and serve.

Grilled Chicken Breast with Steamed Vegetables

Calories: 1147.443119584001

Ingredients:

• Chicken breast 200g
• Broccoli 150g
• Carrots 100g
• Salt to taste
• Pepper to taste
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Season the chicken breast with salt and pepper.
2. Step 2: Heat a grill pan over medium-high heat and lightly oil it.
3. Step 3: Grill the chicken for about 6-7 minutes on each side until cooked through and juices run clear.
4. Step 4: While the chicken is grilling, steam the broccoli and carrots for about 5-7 minutes until tender.
5. Step 5: Serve the grilled chicken breast with the steamed vegetables on the side.

Scrambled Eggs with Spinach

Calories: 723

Ingredients:

• Eggs 4 large
• Fresh spinach 100g
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Crack 4 eggs into a mixing bowl and whisk them together.
2. Step 2: Heat a non-stick skillet over medium heat and add a small amount of olive oil.
3. Step 3: Pour the whisked eggs into the skillet and add 100g of fresh spinach.
4. Step 4: Stir continuously until the eggs are fully cooked and the spinach is wilted, about 3-5 minutes.
5. Step 5: Season with salt and pepper to taste.

Chicken Caesar Salad

Calories: 867

Ingredients:

• Chicken breast 200g
• Romaine lettuce 150g
• Croutons 50g
• Parmesan cheese 30g
• Caesar dressing 2 tablespoons
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Season 200g of chicken breast with salt and pepper.
2. Step 2: Grill or pan-fry the chicken breast until fully cooked (approximately 5-7 minutes per side).
3. Step 3: Chop the cooked chicken into bite-sized pieces.
4. Step 4: In a large bowl, combine 150g of romaine lettuce, 50g of croutons, and 30g of Parmesan cheese.
5. Step 5: Add the chopped chicken and 2 tablespoons of Caesar dressing. Toss everything together until well-coated.
6. Step 6: Serve immediately.

Spaghetti with Marinara Sauce

Calories: 1300

Ingredients:

• Spaghetti 250g
• Marinara sauce 400g
• Olive oil 2 tablespoons
• Garlic cloves 2 cloves
• Salt to taste
• Pepper to taste
• Parmesan cheese optional, for garnish

Cooking Steps:

1. Step 1: Bring a large pot of water to a boil and add a pinch of salt.
2. Step 2: Add 250g of spaghetti and cook according to package instructions until al dente.
3. Step 3: While the pasta is cooking, heat 2 tablespoons of olive oil in a saucepan over medium heat.
4. Step 4: Add 2 cloves of minced garlic and cook for 1-2 minutes until fragrant.
5. Step 5: Add 400g of marinara sauce to the saucepan and bring to a simmer. Cook for 5-7 minutes.
6. Step 6: Drain the cooked spaghetti and add it to the saucepan with the marinara sauce. Toss to coat the spaghetti evenly.
7. Step 7: Serve immediately and garnish with freshly grated Parmesan cheese if desired.

Oatmeal with Mixed Berries

Calories: 780

Ingredients:

• Rolled oats 80g
• Water 400ml
• Mixed berries 140g
• Honey 10ml

Cooking Steps:

1. Step 1: Combine 1 cup of rolled oats with 2 cups of water in a saucepan.
2. Step 2: Bring to a boil, then reduce heat to a simmer.
3. Step 3: Cook for 5-7 minutes, stirring occasionally, until the oats are soft.
4. Step 4: Remove from heat and let cool for 1-2 minutes.
5. Step 5: Top with 1 cup of mixed berries and a drizzle of honey.

Tuna Salad Wrap

Calories: 1010

Ingredients:

• Canned tuna 150g
• Mayonnaise 60g
• Mustard 15g
• Celery 100g
• Pickles 60g
• Whole-grain wrap 1 large wrap
• Lettuce 20g

Cooking Steps:

1. Step 1: Drain a can of tuna and place in a mixing bowl.
2. Step 2: Add 1/4 cup of mayonnaise, 1 tbsp of mustard, 1 diced celery stalk, and 1/4 cup of diced pickles.
3. Step 3: Mix well to combine.
4. Step 4: Spread the tuna salad evenly over a large whole-grain wrap.
5. Step 5: Top with lettuce leaves and roll up the wrap.
6. Step 6: Slice the wrap in half and serve.

Beef Stir Fry with Brown Rice

Calories: 1110

Ingredients:

• Brown rice 200g
• Vegetable oil 15ml
• Beef strips 200g
• Bell pepper 150g
• Onion 100g
• Broccoli florets 100g
• Soy sauce 30ml
• Oyster sauce 15ml

Cooking Steps:

1. Step 1: Cook 1 cup of brown rice according to package instructions.
2. Step 2: In a large pan, heat 1 tbsp of vegetable oil over medium-high heat.
3. Step 3: Add 200g of sliced beef strips and cook until browned, about 5 minutes.
4. Step 4: Remove beef from the pan and set aside.
5. Step 5: Add 1 sliced bell pepper, 1 sliced onion, and 1 cup of broccoli florets to the pan.
6. Step 6: Stir-fry the vegetables for 5-7 minutes until tender.
7. Step 7: Return beef to the pan.
8. Step 8: Add 2 tbsp of soy sauce and 1 tbsp of oyster sauce and toss to combine.
9. Step 9: Serve the stir fry over the cooked brown rice.

Peanut Butter Toast with Apple Slices

Calories: 723

Ingredients:

• Bread slices 2 slices
• Peanut butter 3 tablespoons
• Apple 1 medium

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: Spread the peanut butter evenly on each slice of toast.
3. Step 3: Slice the apple into thin wedges.
4. Step 4: Serve the peanut butter toast with apple slices on the side.

Quinoa and Black Bean Salad

Calories: 867

Ingredients:

• Quinoa 1 cup
• Black beans 400g
• Bell pepper 1 medium, chopped
• Cherry tomatoes 1 cup, halved
• Cucumber 1 cup, chopped
• Cilantro 2 tablespoons, chopped
• Olive oil 2 tablespoons
• Lime juice 2 tablespoons
• Salt 1/2 teaspoon
• Black pepper 1/4 teaspoon

Cooking Steps:

1. Step 1: Rinse and cook the quinoa according to package instructions.
2. Step 2: Drain and rinse the black beans.
3. Step 3: In a large bowl, combine cooked quinoa, black beans, chopped vegetables, and cilantro.
4. Step 4: In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
5. Step 5: Pour the dressing over the salad and toss to combine.

Baked Salmon with Sweet Potatoes

Calories: 1302

Ingredients:

• Salmon fillets 2 fillets
• Sweet potatoes 2 medium
• Olive oil 2 tablespoons
• Garlic 2 cloves, minced
• Salt 1 teaspoon
• Black pepper 1/2 teaspoon
• Fresh parsley 2 tablespoons, chopped
• Lemon wedges 2 wedges

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Peel and cut the sweet potatoes into thick slices.
3. Step 3: Place the salmon fillets on a baking sheet lined with parchment paper.
4. Step 4: Arrange the sweet potato slices around the salmon.
5. Step 5: Drizzle olive oil over the salmon and sweet potatoes.
6. Step 6: Top with garlic, salt, pepper, and fresh parsley.
7. Step 7: Bake in the preheated oven for 20 minutes or until the salmon is cooked through and the sweet potatoes are tender.
8. Step 8: Garnish with lemon wedges and serve.

Smoothie with Spinach, Banana, and Greek Yogurt

Calories: 750

Ingredients:

• Banana 150g
• Spinach 100g
• Greek Yogurt 500g

Cooking Steps:

1. Step 1: Peel and slice the banana.
2. Step 2: Place the banana, spinach, and Greek yogurt into a blender.
3. Step 3: Add water or milk as needed for blending.
4. Step 4: Blend until smooth.
5. Step 5: Pour into a glass and serve immediately.

Chicken and Vegetable Stir Fry

Calories: 1000

Ingredients:

• Chicken Breast 200g
• Mixed Vegetables 100g
• Olive Oil 2 tbsp
• Soy Sauce 2 tbsp

Cooking Steps:

1. Step 1: Cut the chicken into bite-sized pieces.
2. Step 2: Chop the vegetables (e.g., bell peppers, broccoli, carrots).
3. Step 3: Heat oil in a pan over medium heat.
4. Step 4: Add the chicken to the pan and cook until no longer pink.
5. Step 5: Add the vegetables to the pan and stir-fry until tender.
6. Step 6: Season with salt, pepper, and soy sauce to taste.
7. Step 7: Serve hot with rice or noodles if desired.

Pork Chops with Roasted Vegetables

Calories: 1142.44

Ingredients:

• Pork Chops 250g
• Mixed Vegetables 150g
• Olive Oil 2 tbsp
• Herbs to taste

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Season the pork chops with salt, pepper, and herbs as desired.
3. Step 3: Chop the vegetables (e.g., potatoes, carrots, Brussels sprouts) into bite-sized pieces.
4. Step 4: Toss the vegetables with olive oil, salt, and pepper.
5. Step 5: Place the pork chops and vegetables on a baking sheet.
6. Step 6: Roast in the oven for 20-25 minutes, or until the pork is cooked through and vegetables are tender.
7. Step 7: Serve hot.

Whole Grain Cereal with Milk

Calories: 725

Ingredients:

• Whole Grain Cereal 100g
• Full-fat milk 200ml

Cooking Steps:

1. Step 1: Measure 100g of whole grain cereal and pour it into a bowl.
2. Step 2: Add 200ml of full-fat milk into the bowl.
3. Step 3: Optionally, you can add a small handful of berries or sliced banana on top if preferred.

Turkey and Cheese Wrap

Calories: 940

Ingredients:

• Whole Grain Tortilla 1 large
• Mayonnaise 1 tbsp
• Turkey Breast 100g
• Cheddar Cheese 50g
• Lettuce 2 leaves
• Tomato 2 slices

Cooking Steps:

1. Step 1: Lay a whole grain tortilla flat on a plate.
2. Step 2: Evenly spread 1 tablespoon of mayonnaise over the tortilla.
3. Step 3: Layer 100g of sliced turkey breast, 50g of cheddar cheese, lettuce leaves, and tomato slices over the tortilla.
4. Step 4: Roll the tortilla tightly into a wrap, then slice it in half before serving.

Shrimp Tacos with Cabbage Slaw

Calories: 1160

Ingredients:

• Shrimp 200g
• Olive oil 1 tbsp
• Chili powder 1 tsp
• Salt to taste
• Cabbage 100g
• Lime juice 1 tbsp
• Mayonnaise 1 tbsp
• Corn tortillas 2

Cooking Steps:

1. Step 1: In a bowl, mix 200g of shrimp with 1 tablespoon of olive oil, 1 teaspoon of chili powder, and salt to taste.
2. Step 2: Cook the shrimp in a skillet over medium-high heat for 3-4 minutes until they turn pink and opaque. Set aside.
3. Step 3: In another bowl, combine 100g of shredded cabbage, 1 tablespoon of lime juice, 1 tablespoon of mayonnaise, and salt to taste to make the slaw.
4. Step 4: Warm up 2 corn tortillas on a skillet for 1 minute on each side.
5. Step 5: Assemble the tacos by placing the cooked shrimp on the tortillas and topping with the cabbage slaw.

Avocado Toast with Poached Egg

Calories: 723

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium
• Egg 1 large
• Salt to taste
• Pepper to taste
• Red pepper flakes optional

Cooking Steps:

1. Step 1: Toast 2 slices of whole grain bread until golden brown.
2. Step 2: While bread is toasting, cut 1 avocado in half, remove the pit, and scoop out the flesh into a bowl.
3. Step 3: Mash the avocado with a fork, then spread the mashed avocado evenly onto the toasted bread slices.
4. Step 4: Bring a pot of water to a gentle simmer and add a splash of vinegar. Crack one egg into a bowl and gently slide it into the simmering water. Cook for about 3-4 minutes until the whites are set but the yolk is still runny.
5. Step 5: Using a slotted spoon, remove the poached egg from the water and place it on top of the avocado toast.
6. Step 6: Season with salt, pepper, and a sprinkle of red pepper flakes (if desired).

Chicken and Avocado Salad

Calories: 868

Ingredients:

• Chicken breast 200g
• Avocado 1 medium
• Cherry tomatoes 1 cup
• Red onion 1/4 cup
• Cilantro 1/4 cup
• Olive oil 2 tablespoons
• Lime juice 1 lime
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook 200g of chicken breast over medium heat until fully cooked and juices run clear. Allow to cool slightly, then cut into bite-sized pieces.
2. Step 2: In a large bowl, combine the cooked chicken, 1 ripe avocado (cut into cubes), and 1 cup of cherry tomatoes (halved).
3. Step 3: Add 1/4 cup of red onion (thinly sliced) and 1/4 cup of chopped cilantro.
4. Step 4: In a small bowl, whisk together 2 tablespoons of olive oil, the juice of 1 lime, salt, and pepper to taste.
5. Step 5: Pour the dressing over the salad and toss gently to combine.

Beef Tacos with Salsa and Guacamole

Calories: 1301

Ingredients:

• Ground beef 200g
• Corn tortillas 4 small
• Avocados 2 medium
• Lime juice 1 lime
• Salt to taste
• Pepper to taste
• Tomatoes 1 cup diced
• Onions 1/4 cup diced
• Cilantro 1 tablespoon chopped
• Ground cumin 1 teaspoon
• Chili powder 1 teaspoon

Cooking Steps:

1. Step 1: In a skillet, cook 200g of ground beef over medium-high heat until browned. Drain fat if necessary.
2. Step 2: Add 1 teaspoon of ground cumin, 1 teaspoon of chili powder, and salt to taste. Continue cooking for another 2-3 minutes.
3. Step 3: Warm 4 small corn tortillas in a dry skillet over medium heat for about 30 seconds on each side.
4. Step 4: In a small bowl, mash 2 ripe avocados and add the juice of 1 lime, salt, and pepper to taste to make guacamole.
5. Step 5: Assemble the tacos by placing a spoonful of the cooked beef onto each tortilla. Top with a dollop of guacamole and some salsa (made from 1 cup diced tomatoes, 1/4 cup diced onions, 1 tablespoon chopped cilantro, salt, and pepper).