Unlock Your Weight Gain Journey: The Ultimate Beginner-Friendly Balanced Bites Weekly Meal Plan for Delicious Nutrition

Banana Oatmeal

Calories: 625

Ingredients:

• Banana 1 medium
• Rolled oats 1 cup
• Water 2 cups
• Cinnamon 1/2 teaspoon
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: Mash a ripe banana in a bowl.
2. Step 2: Combine the mashed banana with 1 cup of rolled oats and 2 cups of water in a saucepan.
3. Step 3: Cook over medium heat, stirring occasionally, until the oats are tender.
4. Step 4: Serve with a sprinkle of cinnamon and a small drizzle of honey, if desired.

Turkey and Cheese Sandwich

Calories: 875

Ingredients:

• Whole grain bread 2 slices
• Turkey breast 100g
• Cheese 1 slice
• Lettuce 1 leaf
• Mayonnaise 1 tablespoon

Cooking Steps:

1. Step 1: Take two slices of whole grain bread.
2. Step 2: Spread a thin layer of mayonnaise on each slice of bread.
3. Step 3: Place sliced turkey breast on one slice of bread.
4. Step 4: Add a slice of cheese and some lettuce.
5. Step 5: Top with the other slice of bread, cut in half, and serve.

Grilled Chicken with Vegetables

Calories: 1001

Ingredients:

• Chicken breast 200g
• Bell peppers 100g
• Zucchini 100g
• Salt 1/2 teaspoon
• Black pepper 1/4 teaspoon
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Season chicken breast with salt, pepper, and a pinch of lemon juice.
2. Step 2: Heat a grill pan over medium heat and cook the chicken until golden brown and fully cooked.
3. Step 3: In the same pan, add chopped vegetables like bell peppers and zucchini.
4. Step 4: Stir-fry the vegetables until tender yet crisp.
5. Step 5: Serve the grilled chicken alongside the vegetables.

Yogurt Parfait with Berries

Calories: 650

Ingredients:

• plain yogurt 200g
• mixed berries 100g
• granola 30g
• honey 1 teaspoon

Cooking Steps:

1. Step 1: Prepare 200g of plain yogurt in a bowl.
2. Step 2: Add 100g of mixed berries such as strawberries, blueberries, and raspberries on top.
3. Step 3: Sprinkle 30g of granola over the berries.
4. Step 4: Drizzle with a teaspoon of honey if desired.
5. Step 5: Mix gently and serve immediately.

Chicken Caesar Salad

Calories: 850

Ingredients:

• chicken breast 150g
• romaine lettuce 100g
• parmesan cheese 30g
• Caesar dressing 2 tablespoons

Cooking Steps:

1. Step 1: Grill 150g of chicken breast, seasoned with salt and pepper, until cooked through.
2. Step 2: Chop 100g of romaine lettuce and place it in a large bowl.
3. Step 3: Add grilled chicken slices onto the lettuce.
4. Step 4: Sprinkle with 30g of parmesan cheese.
5. Step 5: Add croutons if desired (optional).
6. Step 6: Toss with 2 tablespoons of Caesar dressing just before serving.

Beef Stir Fry with Rice

Calories: 1000

Ingredients:

• beef 200g
• vegetable oil 1 tablespoon
• mixed vegetables 150g
• cooked rice 50g
• soy sauce as needed

Cooking Steps:

1. Step 1: Slice 200g of beef into thin strips.
2. Step 2: Heat 1 tablespoon of vegetable oil in a wok.
3. Step 3: Add beef strips and cook until browned.
4. Step 4: Add 150g of mixed vegetables such as bell peppers, broccoli, and carrots.
5. Step 5: Stir fry for 3-4 minutes, until vegetables are tender yet crisp.
6. Step 6: Add 50g of cooked rice, soy sauce, and toss everything together until combined.
7. Step 7: Serve hot.

Scrambled Eggs and Toast

Calories: 625

Ingredients:

• Eggs 2 pieces
• Whole wheat bread 2 slices
• Butter 1 teaspoon
• Salt pinch

Cooking Steps:

1. Step 1: Crack 2 eggs into a bowl, add a pinch of salt and beat lightly.
2. Step 2: Heat a non-stick pan over medium heat and add 1 teaspoon of butter.
3. Step 3: Pour the beaten eggs into the pan and stir gently until fully cooked.
4. Step 4: Toast 2 slices of whole wheat bread.
5. Step 5: Serve the scrambled eggs with the toast on the side.

Ham and Swiss Wrap

Calories: 875

Ingredients:

• Whole grain tortilla 1 piece
• Ham 2 slices
• Swiss cheese 1 slice
• Mixed greens handful

Cooking Steps:

1. Step 1: Lay a whole grain tortilla on a flat surface.
2. Step 2: Place 2 slices of ham and 1 slice of Swiss cheese in the center.
3. Step 3: Add a handful of mixed greens.
4. Step 4: Roll the tortilla tightly around the fillings.
5. Step 5: Slice the wrap in half and serve.

Pasta with Marinara Sauce

Calories: 1001

Ingredients:

• Spaghetti 100g
• Marinara sauce 1 cup
• Parmesan cheese (optional) grated

Cooking Steps:

1. Step 1: Boil water in a pot and cook 100g of spaghetti until al dente.
2. Step 2: In another pan, warm 1 cup of marinara sauce over medium heat.
3. Step 3: Drain the pasta and add it to the pan with marinara sauce.
4. Step 4: Mix well and serve the pasta in bowls.
5. Step 5: Optionally, top with grated Parmesan cheese.

Peanut Butter Banana Smoothie

Calories: 625

Ingredients:

• Banana 150g
• Peanut butter 50g
• Greek yogurt 100g
• Honey 15g
• Milk 85ml

Cooking Steps:

1. Step 1: Peel and slice the banana.
2. Step 2: Combine banana, peanut butter, Greek yogurt, honey, and milk in a blender.
3. Step 3: Blend until smooth and creamy.
4. Step 4: Pour the smoothie into a glass and enjoy.

Tuna Salad

Calories: 875

Ingredients:

• Canned tuna 150g
• Lettuce 100g
• Tomato 50g
• Cucumber 50g
• Red onion 25g
• Olive oil 25ml
• Lemon juice 15ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Drain the canned tuna and place it in a bowl.
2. Step 2: Chop the lettuce, tomato, cucumber, and red onion.
3. Step 3: Mix the vegetables with the tuna.
4. Step 4: Add olive oil, lemon juice, salt, and pepper to taste.
5. Step 5: Serve immediately.

Baked Salmon with Asparagus

Calories: 1002

Ingredients:

• Salmon fillet 250g
• Asparagus 150g
• Olive oil 30ml
• Garlic powder 5g
• Salt to taste
• Pepper to taste
• Lemon wedges for serving

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Place the salmon fillet on a baking sheet lined with parchment paper.
3. Step 3: Arrange the asparagus around the salmon.
4. Step 4: Season with olive oil, garlic powder, salt, and pepper.
5. Step 5: Bake for 10 minutes until the salmon is cooked through and asparagus is tender.
6. Step 6: Serve with lemon wedges.

Avocado Toast with Egg

Calories: 625

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 medium size
• Egg 1 large
• Salt a pinch
• Black pepper a pinch

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: Mash the avocado in a bowl with a pinch of salt and pepper.
3. Step 3: Spread the mashed avocado on the toasted bread evenly.
4. Step 4: Heat a non-stick pan over medium heat and fry the egg to your preference (sunny side up or scrambled).
5. Step 5: Place the egg on top of the avocado toast and serve immediately.

Grilled Chicken Wrap

Calories: 875

Ingredients:

• Chicken breast 150g
• Whole wheat tortilla 1 large
• Hummus 2 tablespoons
• Lettuce 1 cup shredded
• Tomato 1 small, diced
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Season the chicken breast with salt, pepper, and a sprinkle of garlic powder.
2. Step 2: Grill the chicken breast in a non-stick grill pan on medium heat for about 5 minutes on each side or until cooked through.
3. Step 3: Lay the tortilla flat and spread hummus evenly over it.
4. Step 4: Slice the grilled chicken and place it in the middle of the tortilla.
5. Step 5: Add shredded lettuce and diced tomato.
6. Step 6: Wrap the tortilla tightly, cut in half, and serve.

Turkey Meatloaf with Mashed Potatoes

Calories: 1000

Ingredients:

• Ground turkey 250g
• Breadcrumbs 1/2 cup
• Egg 1 large
• Onion 1 small, finely chopped
• Salt to taste
• Black pepper to taste
• Potatoes 2 medium
• Butter 2 tablespoons
• Milk a splash

Cooking Steps:

1. Step 1: Preheat the oven to 350°F (175°C).
2. Step 2: In a large bowl, mix ground turkey, breadcrumbs, egg, onion, salt, and pepper until well combined.
3. Step 3: Shape the mixture into a loaf and place it in a baking dish.
4. Step 4: Bake in the oven for 20 minutes or until cooked through.
5. Step 5: Meanwhile, boil peeled and diced potatoes in water until tender.
6. Step 6: Drain and mash with butter and a little milk. Season with salt and pepper.
7. Step 7: Serve slices of meatloaf with a side of mashed potatoes.

Fruit Smoothie Bowl

Calories: 650

Ingredients:

• Mixed berries 150g
• Banana 1 small
• Yogurt 100g
• Honey 1 tbsp
• Almonds 10g
• Chia seeds 1 tsp
• Sliced fruit of choice 50g

Cooking Steps:

1. Step 1: Blend a mixture of berries and banana with yogurt and a little honey until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with sliced almonds, chia seeds, and sliced fruit of choice.
4. Step 4: Serve immediately.

Veggie and Hummus Wrap

Calories: 750

Ingredients:

• Gluten-free wrap 1 large
• Hummus 50g
• Cucumber slices 50g
• Bell pepper slices 50g
• Shredded lettuce 30g

Cooking Steps:

1. Step 1: Lay a gluten-free wrap on a clean surface.
2. Step 2: Spread hummus evenly over the wrap.
3. Step 3: Layer with sliced cucumbers, bell peppers, and shredded lettuce.
4. Step 4: Roll the wrap tightly and slice in half.
5. Step 5: Serve with a small side salad if desired.

Shrimp Tacos with Slaw

Calories: 900

Ingredients:

• Shrimp 200g
• Cabbage 100g
• Carrots 50g
• Lime juice 1 tbsp
• Corn tortillas 3 small
• Cilantro 10g
• Lime wedges to serve

Cooking Steps:

1. Step 1: Heat a non-stick pan over medium heat and cook shrimp until opaque.
2. Step 2: Toss together cabbage, carrots, and lime juice to make a slaw.
3. Step 3: Warm corn tortillas in a pan.
4. Step 4: Fill each tortilla with shrimp and slaw.
5. Step 5: Top with a sprinkle of cilantro.
6. Step 6: Serve with lime wedges for garnish.

Pancakes with Maple Syrup

Calories: 625

Ingredients:

• all-purpose flour 125g
• baking powder 1 tablespoon
• salt pinch
• milk 200ml
• egg 1 large
• butter 25g
• maple syrup 50ml

Cooking Steps:

1. Step 1: In a large bowl, combine 125g of all-purpose flour with 1 tablespoon of baking powder and a pinch of salt.
2. Step 2: In another bowl, whisk together 200ml of milk, 1 large egg, and 25g of melted butter.
3. Step 3: Gradually add the wet ingredients to the flour mixture and whisk until smooth.
4. Step 4: Heat a non-stick skillet over medium heat and pour 60ml of batter for each pancake.
5. Step 5: Cook until bubbles form on the surface, then flip and cook until golden brown.
6. Step 6: Serve hot with 50ml of maple syrup.

BBQ Chicken Salad

Calories: 750

Ingredients:

• chicken breast 150g
• lettuce 100g
• cherry tomatoes 50g
• corn kernels 50g
• BBQ sauce 50ml

Cooking Steps:

1. Step 1: Grill 150g of chicken breast and slice it thinly.
2. Step 2: In a bowl, mix 100g of lettuce, 50g of cherry tomatoes, and 50g of corn kernels.
3. Step 3: Add the grilled chicken to the salad mixture.
4. Step 4: Drizzle 50ml of BBQ sauce over the salad and toss gently.
5. Step 5: Serve chilled or at room temperature.

Beef Tacos with Salsa

Calories: 1125

Ingredients:

• minced beef 200g
• taco seasoning 1 tablespoon
• taco shells 3 pieces
• salsa 100g

Cooking Steps:

1. Step 1: Cook 200g of minced beef in a skillet until browned.
2. Step 2: Add 1 tablespoon of taco seasoning to the beef and mix well.
3. Step 3: Warm 3 taco shells in the oven.
4. Step 4: Divide the beef equally into the taco shells.
5. Step 5: Top with 100g of salsa and serve immediately.