Flavorful Balance: The Ultimate Beginner's Meal Plan for Weight Gain – Delicious, Easy Recipes for Busy 18-Year-Olds!

Greek Yogurt with Berries and Honey

Calories: 867

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g
• Honey 15g

Cooking Steps:

1. Step 1: In a bowl, add 200g of Greek yogurt.
2. Step 2: Top with 100g of mixed berries (blueberries, strawberries, raspberries).
3. Step 3: Drizzle 15g of honey over the berries and yogurt.
4. Step 4: Mix gently and serve immediately.

Turkey and Avocado Sandwich

Calories: 1012

Ingredients:

• Whole grain bread 2 slices
• Avocado 50g
• Turkey breast 100g
• Tomatoes 50g
• Lettuce Handful
• Carrot sticks 100g

Cooking Steps:

1. Step 1: Toast 2 slices of whole grain bread.
2. Step 2: Spread 50g of mashed avocado on one slice of bread.
3. Step 3: Layer with 100g of sliced turkey breast.
4. Step 4: Add 50g of sliced tomatoes and a handful of lettuce.
5. Step 5: Top with the second slice of bread and slice the sandwich in half.
6. Step 6: Serve with a side of 100g of carrot sticks.

Grilled Chicken with Steamed Vegetables

Calories: 1038

Ingredients:

• Chicken breast 200g
• Mixed vegetables 200g
• Olive oil 1 teaspoon
• Salt To taste
• Pepper To taste
• Paprika A pinch

Cooking Steps:

1. Step 1: Season 200g of chicken breast with salt, pepper, and a pinch of paprika.
2. Step 2: Grill the chicken on medium heat for 6-7 minutes on each side or until fully cooked.
3. Step 3: While the chicken is grilling, steam 200g of mixed vegetables (carrots, broccoli, bell peppers) for about 5-7 minutes until tender.
4. Step 4: Serve the grilled chicken alongside the steamed vegetables.
5. Step 5: Optionally, drizzle with a teaspoon of olive oil for added flavor.

Scrambled Eggs with Spinach

Calories: 723

Ingredients:

• Eggs 3 large
• Olive oil 1 tablespoon
• Spinach 2 cups
• Salt pinch
• Pepper pinch

Cooking Steps:

1. Step 1: Crack three eggs into a bowl and whisk them well.
2. Step 2: Add a pinch of salt and pepper to the eggs.
3. Step 3: Heat a non-stick pan over medium heat and add 1 tablespoon of olive oil.
4. Step 4: Add 2 cups of fresh spinach to the pan and sauté until wilted, about 2 minutes.
5. Step 5: Pour the whisked eggs over the spinach in the pan and cook, stirring constantly, until the eggs are scrambled and cooked through, about 3-4 minutes.
6. Step 6: Serve hot.

Quinoa Salad with Chickpeas and Veggies

Calories: 867

Ingredients:

• Quinoa 1 cup
• Chickpeas 1 can (15 oz)
• Cherry tomatoes 1 cup
• Cucumber 1
• Red onion 1/4
• Olive oil 2 tablespoons
• Lemon 1
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse 1 cup of quinoa thoroughly under cold water.
2. Step 2: In a medium pot, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer until the water is absorbed and the quinoa is tender, about 12-15 minutes.
3. Step 3: Drain and rinse one can of chickpeas.
4. Step 4: Chop 1 cup of cherry tomatoes, 1 cucumber, and 1/4 red onion.
5. Step 5: In a large bowl, combine the cooked quinoa, chickpeas, tomatoes, cucumber, and red onion.
6. Step 6: Prepare a simple dressing by mixing 2 tablespoons of olive oil, the juice of 1 lemon, salt, and pepper.
7. Step 7: Pour the dressing over the salad and toss to combine.
8. Step 8: Serve at room temperature or chilled.

Spaghetti with Marinara Sauce and Meatballs

Calories: 1301

Ingredients:

• Spaghetti 150g
• Ground beef 200g
• Bread crumbs 1/4 cup
• Egg 1
• Parmesan cheese 2 tablespoons
• Garlic 1 clove
• Olive oil 1 tablespoon
• Marinara sauce 2 cups
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook 150g of spaghetti according to package instructions until al dente. Drain and set aside.
2. Step 2: In a large mixing bowl, combine 200g of ground beef with 1/4 cup bread crumbs, 1 egg, 2 tablespoons grated Parmesan cheese, 1 clove minced garlic, and a pinch of salt and pepper. Mix well and form into small meatballs.
3. Step 3: Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the meatballs.
4. Step 4: Cook the meatballs until browned on all sides and fully cooked through, about 8 minutes. Use a meat thermometer to ensure an internal temperature of 160°F for safety.
5. Step 5: Remove the meatballs from the pan and set aside.
6. Step 6: In the same pan, add 2 cups of marinara sauce and bring to a simmer.
7. Step 7: Add the cooked meatballs back into the pan and coat them with the marinara sauce.
8. Step 8: Continue to simmer for another 5 minutes.
9. Step 9: Serve the meatballs and marinara sauce over the cooked spaghetti.
10. Step 10: Sprinkle with additional grated Parmesan cheese, if desired.

Banana Oat Smoothie

Calories: 725

Ingredients:

• Banana 1 medium (120g) - 105 calories
• Milk 200ml - 100 calories
• Oats 50g - 200 calories
• Honey 1 tablespoon (21g) - 64 calories

Cooking Steps:

1. Step 1: Peel and slice one banana.
2. Step 2: Add the banana slices, 200ml of milk, 50g of oats, and 1 tablespoon of honey to a blender.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and enjoy.

Chicken Caesar Salad

Calories: 946

Ingredients:

• Chicken breast 150g - 250 calories
• Romaine lettuce 150g - 25 calories
• Croutons 30g - 150 calories
• Caesar dressing 30g - 85 calories

Cooking Steps:

1. Step 1: Cook 150g of chicken breast in a skillet over medium heat until fully cooked, about 8 minutes.
2. Step 2: Chop the cooked chicken into bite-sized pieces.
3. Step 3: In a large bowl, combine 150g of romaine lettuce, the chopped chicken, 30g of croutons, and 30g of Caesar dressing.
4. Step 4: Toss well to combine and serve.

Baked Salmon with Brown Rice and Broccoli

Calories: 1198

Ingredients:

• Salmon fillet 200g - 360 calories
• Brown rice 100g - 220 calories
• Broccoli 150g - 50 calories

Cooking Steps:

1. Step 1: Preheat the oven to 375°F.
2. Step 2: Place a 200g salmon fillet on a baking sheet, season with salt, pepper, and a squeeze of lemon juice.
3. Step 3: Bake the salmon in the preheated oven for 15 minutes.
4. Step 4: While the salmon is baking, cook 100g of brown rice according to package instructions.
5. Step 5: Steam 150g of broccoli for about 5-7 minutes until tender.
6. Step 6: Serve the baked salmon with the brown rice and steamed broccoli.

Peanut Butter and Banana Toast

Calories: 723

Ingredients:

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

Cooking Steps:

1. Step 1: Toast the bread slices in a toaster until they are golden brown.
2. Step 2: Spread peanut butter evenly on each slice of toast.
3. Step 3: Slice the banana and place the slices on top of the peanut butter spread.
4. Step 4: Drizzle honey over the banana slices for extra sweetness if desired.

Tuna Salad Wrap

Calories: 964

Ingredients:

• Canned tuna 1 can (150g)
• Mayonnaise 2 tablespoons
• Celery 1 stalk, diced
• Red onion 1/4 small, diced
• Whole wheat tortilla 1 large
• Lettuce 2-3 leaves

Cooking Steps:

1. Step 1: In a bowl, mix together drained tuna, mayonnaise, diced celery, and diced red onion.
2. Step 2: Lay out the whole wheat tortilla and place a few lettuce leaves in the center.
3. Step 3: Spoon the tuna mixture over the lettuce leaves.
4. Step 4: Fold in the sides of the tortilla and then roll it up tightly.
5. Step 5: Cut the wrap in half if desired and serve.

Beef Stir-fry with Mixed Vegetables

Calories: 1158

Ingredients:

• Beef 200g, thinly sliced
• Bell peppers 1 large, sliced
• Broccoli 150g, florets
• Carrot 1 medium, sliced
• Soy sauce 2 tablespoons
• Vegetable oil 2 tablespoons
• Rice or noodles optional, for serving

Cooking Steps:

1. Step 1: Heat oil in a large pan or wok over medium-high heat.
2. Step 2: Add sliced beef and cook until browned. Remove beef from the pan and set aside.
3. Step 3: In the same pan, add more oil if needed, then add sliced bell peppers, broccoli florets, and sliced carrots. Stir-fry for 5-7 minutes.
4. Step 4: Return the beef to the pan and pour in soy sauce. Stir well to coat all ingredients.
5. Step 5: Cook for another 2-3 minutes until everything is heated through. Serve hot over cooked rice or noodles.

Overnight Chia Pudding

Calories: 723

Ingredients:

• Almond milk 1 cup
• Chia seeds 2 tablespoons
• Honey 1 tablespoon
• Vanilla extract 1/2 teaspoon
• Banana 1/2
• Berries 1/4 cup

Cooking Steps:

1. Step 1: In a medium bowl, mix together 1 cup of almond milk, 2 tablespoons of chia seeds, 1 tablespoon of honey, and 1/2 teaspoon of vanilla extract.
2. Step 2: Cover and refrigerate overnight or for at least 4 hours.
3. Step 3: In the morning, stir the pudding and top with your choice of fresh fruits (e.g., 1/2 banana and 1/4 cup of berries).

Turkey and Swiss Cheese Sandwich

Calories: 868

Ingredients:

• Whole wheat bread 2 slices
• Mayonnaise 1 tablespoon
• Mustard 1 teaspoon
• Turkey breast 3 ounces
• Swiss cheese 1 slice
• Tomato 2 slices
• Lettuce few leaves
• Baby carrots 1/2 cup

Cooking Steps:

1. Step 1: Take two slices of whole wheat bread.
2. Step 2: Spread 1 tablespoon of mayonnaise on one slice and 1 teaspoon of mustard on the other slice.
3. Step 3: Layer 3 ounces of sliced turkey breast, 1 slice of Swiss cheese, 2 slices of tomato, and a few lettuce leaves.
4. Step 4: Close the sandwich with the other slice of bread.
5. Step 5: Cut in half and serve with 1/2 cup of baby carrots.

Vegetable Curry with Basmati Rice

Calories: 1301

Ingredients:

• Basmati rice 1 cup
• Vegetable oil 2 tablespoons
• Onion 1
• Garlic cloves 2
• Ginger 1 tablespoon
• Curry powder 1 tablespoon
• Mixed vegetables 2 cups
• Diced tomatoes 1 can

Cooking Steps:

1. Step 1: In a pot, cook 1 cup of basmati rice according to package instructions.
2. Step 2: In a skillet, heat 2 tablespoons of vegetable oil.
3. Step 3: Add 1 diced onion and sauté until translucent.
4. Step 4: Stir in 2 minced garlic cloves, 1 tablespoon ginger, and 1 tablespoon curry powder. Cook for 2 minutes.
5. Step 5: Add 2 cups of mixed vegetables (e.g., carrots, peas, and bell peppers) and 1 can of diced tomatoes.
6. Step 6: Simmer for 15 minutes or until vegetables are tender.
7. Step 7: Serve the curry over the cooked basmati rice.

Breakfast Burrito with Eggs and Veggies

Calories: 723

Ingredients:

• Large eggs 2
• Whole wheat tortilla 1 medium-sized
• Bell peppers 50g
• Tomatoes 50g
• Shredded cheese 25g
• Cooking spray As needed

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium heat and spray with cooking spray
2. Step 2: Add 2 scrambled large eggs to the skillet and cook until just set
3. Step 3: Warm 1 medium-sized whole wheat tortilla in the microwave for 20 seconds
4. Step 4: Place the scrambled eggs in the center of the tortilla
5. Step 5: Top with 50g of sautéed bell peppers, 50g of chopped tomatoes, and 25g of shredded cheese
6. Step 6: Roll the tortilla into a burrito and serve immediately

Cobb Salad

Calories: 868

Ingredients:

• Romaine lettuce 100g
• Cooked chicken breast 100g
• Avocado 50g
• Cherry tomatoes 50g
• Blue cheese 50g
• Hard-boiled egg 1
• Low-fat ranch dressing 2 tablespoons

Cooking Steps:

1. Step 1: Chop 100g of romaine lettuce and place it in a large bowl
2. Step 2: Add 100g of cooked chicken breast, diced
3. Step 3: Add 50g of diced avocado, 50g of cherry tomatoes, and 50g of crumbled blue cheese
4. Step 4: Top with 1 hard-boiled egg, sliced
5. Step 5: Drizzle with 2 tablespoons of low-fat ranch dressing and toss gently to combine

Chicken Fajitas

Calories: 1301

Ingredients:

• Sliced chicken breast 200g
• Bell peppers 100g
• Onions 100g
• Fajita seasoning mix 1 packet
• Whole wheat tortilla 1 large
• Sour cream 50g
• Cooking spray As needed

Cooking Steps:

1. Step 1: Heat a large skillet over medium-high heat and spray with cooking spray.
2. Step 2: Add 200g of sliced chicken breast and cook until no longer pink, about 5-7 minutes.
3. Step 3: Remove the chicken from the skillet and set aside.
4. Step 4: In the same skillet, sauté 100g of sliced bell peppers and 100g of sliced onions until tender.
5. Step 5: Return the chicken to the skillet and add 1 packet of fajita seasoning mix according to package instructions for water addition.
6. Step 6: Cook for an additional 2-3 minutes until the seasoning is well combined and the mixture is heated through.
7. Step 7: Serve the chicken and vegetable mixture with 1 large whole wheat tortilla and 50g of sour cream on the side.

Apple Cinnamon Oatmeal

Calories: 723

Ingredients:

• Rolled oats 1 cup
• Apple 1
• Cinnamon 1 teaspoon
• Salt pinch
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: In a medium saucepan, bring 2 cups of water to a boil.
2. Step 2: Add 1 cup of rolled oats and reduce the heat to medium.
3. Step 3: Stir in 1 chopped apple, 1 teaspoon of cinnamon, and a pinch of salt.
4. Step 4: Cook for about 5-7 minutes, stirring occasionally until the oats are tender.
5. Step 5: Add 1 tablespoon of honey and stir well.
6. Step 6: Serve hot.

Grilled Cheese Sandwich with Tomato Soup

Calories: 867

Ingredients:

• Bread 2 slices
• Butter 2 tablespoons
• Cheddar cheese 2 slices
• Tomato soup 1 cup

Cooking Steps:

1. Step 1: Heat a skillet over medium heat.
2. Step 2: Butter two slices of bread on one side.
3. Step 3: Place one slice, buttered side down, in the skillet.
4. Step 4: Add 2 slices of cheddar cheese, then top with the second slice of bread, buttered side up.
5. Step 5: Cook until the bread is golden brown and the cheese is melted, about 3 minutes per side.
6. Step 6: In a small saucepan, heat 1 cup of tomato soup and bring to a simmer.
7. Step 7: Serve the grilled cheese sandwich with the hot tomato soup.

Pork Chops with Mashed Potatoes and Green Beans

Calories: 1302

Ingredients:

• Pork chops 2
• Salt to taste
• Pepper to taste
• Garlic powder 1 teaspoon
• Olive oil 1 tablespoon
• Potatoes 3
• Butter 2 tablespoons
• Milk 1/4 cup
• Green beans 1 cup

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Season 2 pork chops with salt, pepper, and 1 teaspoon of garlic powder.
3. Step 3: Heat 1 tablespoon of olive oil in an oven-safe skillet over medium-high heat.
4. Step 4: Sear the pork chops for 3-4 minutes on each side until golden brown.
5. Step 5: Transfer the skillet to the oven and bake for 10-15 minutes until the internal temperature reaches 145°F (63°C).
6. Step 6: In a large pot, boil 3 peeled and chopped potatoes for about 15 minutes until tender.
7. Step 7: Drain the potatoes and mash them with 2 tablespoons of butter and 1/4 cup of milk.
8. Step 8: Steam 1 cup of green beans for about 5-7 minutes until tender.
9. Step 9: Serve the pork chops with mashed potatoes and green beans.