Balanced Bites: A Beginner's 7-Day Meal Plan to Healthily Gain Weight and Explore Delicious Cooking!

Greek Yogurt Parfait

Calories: 723

Ingredients:

• Greek yogurt 200g
• Mixed berries (strawberries, blueberries, raspberries) 50g
• Granola 50g
• Honey (optional) 1 tablespoon

Cooking Steps:

1. Step 1: In a bowl or parfait glass, add half of the Greek yogurt.
2. Step 2: Layer with half of the mixed berries and granola.
3. Step 3: Add the remaining Greek yogurt on top.
4. Step 4: Top with the rest of the mixed berries and granola.
5. Step 5: Drizzle honey on top (if desired).

Chicken Caesar Salad

Calories: 868

Ingredients:

• Chicken breast 150g
• Romaine lettuce 100g
• Croutons 30g
• Parmesan cheese 20g
• Caesar dressing 2 tablespoons

Cooking Steps:

1. Step 1: Season the chicken breast with salt and pepper.
2. Step 2: Heat a pan over medium heat and cook the chicken breast until fully cooked, about 6-7 minutes on each side.
3. Step 3: Let the chicken rest for a few minutes, then slice it.
4. Step 4: In a large bowl, combine romaine lettuce, croutons, grated Parmesan cheese, sliced chicken, and Caesar dressing.
5. Step 5: Toss everything together until well mixed and serve immediately.

Grilled Salmon with Mixed Vegetables

Calories: 1301

Ingredients:

• Salmon fillets 200g
• Bell peppers 100g
• Zucchini 50g
• Cherry tomatoes 50g
• Olive oil 2 tablespoons
• Garlic powder 1/2 teaspoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season the salmon fillets with olive oil, salt, and pepper.
3. Step 3: Grill the salmon for about 5-6 minutes on each side or until fully cooked.
4. Step 4: In a separate pan, heat olive oil over medium heat.
5. Step 5: Add chopped bell peppers, zucchini, and cherry tomatoes.
6. Step 6: Season with salt, pepper, and garlic powder, and sauté for about 7-8 minutes until vegetables are tender.
7. Step 7: Serve the grilled salmon with the sautéed mixed vegetables on the side.

Scrambled Eggs with Spinach

Calories: 723

Ingredients:

• Eggs 4
• Spinach 100g
• Butter 10g
• Salt to taste
• Black Pepper to taste

Cooking Steps:

1. Step 1: Crack the eggs into a bowl and whisk them.
2. Step 2: Heat a non-stick skillet over medium heat and add the butter.
3. Step 3: Add the spinach to the skillet and cook until wilted.
4. Step 4: Pour the whisked eggs into the skillet.
5. Step 5: Stir constantly until the eggs are softly scrambled.
6. Step 6: Season with salt and pepper to taste.

Turkey and Avocado Wrap

Calories: 867

Ingredients:

• Whole Wheat Tortillas 2
• Turkey Breast 150g
• Avocado 1 (150g)
• Lettuce 50g
• Tomato 50g
• Salt to taste
• Black Pepper to taste

Cooking Steps:

1. Step 1: Lay the tortillas flat on a surface.
2. Step 2: Spread the mashed avocado evenly on each tortilla.
3. Step 3: Place turkey slices, lettuce, and tomato slices on each tortilla.
4. Step 4: Roll up the tortillas tightly to make the wraps.
5. Step 5: Cut the wraps in half if desired and serve.

Beef Stir-Fry with Broccoli

Calories: 1310

Ingredients:

• Beef 250g
• Broccoli 150g
• Vegetable Oil 15ml
• Garlic 2 cloves
• Soy Sauce 30ml
• Oyster Sauce 20ml
• Salt to taste
• Black Pepper to taste

Cooking Steps:

1. Step 1: Cut 500 grams of beef into thin strips.
2. Step 2: Heat 2 tablespoons of vegetable oil in a large skillet over medium-high heat.
3. Step 3: Add the beef strips and cook until browned, about 5 minutes.
4. Step 4: Add 2 cloves of minced garlic and cook for another minute.
5. Step 5: Add 2 cups of broccoli florets and stir-fry until tender, about 5-7 minutes.
6. Step 6: Pour 3 tablespoons of soy sauce and 2 tablespoons of oyster sauce over the beef and broccoli.
7. Step 7: Cook and stir for another 2 minutes until everything is well combined and heated through.
8. Step 8: Serve hot.

Smoothie with Berries and Banana

Calories: 725

Ingredients:

• Mixed berries 150g
• Banana 120g
• Milk 240ml
• Honey 21g

Cooking Steps:

1. Step 1: Add 1 cup of mixed berries (150g) into a blender.
2. Step 2: Peel and slice 1 medium banana (120g) and add it to the blender.
3. Step 3: Pour 1 cup of milk (240ml) into the blender.
4. Step 4: Add 1 tablespoon of honey (21g) for sweetness.
5. Step 5: Blend until smooth.
6. Step 6: Pour into a glass and serve immediately.

Tuna Salad with Mixed Greens

Calories: 1012

Ingredients:

• Tuna 150g
• Mixed greens 100g
• Cucumber 200g
• Olive oil 14g
• Lemon juice 15ml

Cooking Steps:

1. Step 1: Open and drain a can of tuna (150g).
2. Step 2: In a large bowl, mix the tuna with 1 cup of mixed greens (100g).
3. Step 3: Chop 1 medium cucumber (200g) and add to the bowl.
4. Step 4: Add 1 tablespoon of olive oil (14g) and 1 tablespoon of lemon juice (15ml).
5. Step 5: Season with salt and pepper to taste.
6. Step 6: Toss everything together and serve.

Chicken Fajitas

Calories: 1160

Ingredients:

• Chicken breast 200g
• Bell pepper 120g
• Onion 80g
• Olive oil 14g
• Fajita seasoning 1 teaspoon
• Flour tortillas 100g

Cooking Steps:

1. Step 1: Slice 200g of chicken breast into strips.
2. Step 2: Chop 1 bell pepper (120g) and 1 onion (80g) into strips.
3. Step 3: Heat 1 tablespoon of olive oil (14g) in a skillet over medium heat.
4. Step 4: Add the chicken strips to the skillet and cook until browned.
5. Step 5: Add the bell pepper and onion strips to the skillet and cook until tender.
6. Step 6: Season with 1 teaspoon of fajita seasoning.
7. Step 7: Serve the cooked mixture with 2 flour tortillas (50g each).

Oatmeal with Almonds and Honey

Calories: 723

Ingredients:

• Rolled oats 50g
• Almonds 20g
• Honey 15g

Cooking Steps:

1. Step 1: In a pot, bring 1 cup of water to a boil.
2. Step 2: Add 50g rolled oats to the boiling water. Reduce heat and simmer for about 5-7 minutes, stirring occasionally until the oats are soft.
3. Step 3: While the oats are cooking, chop 20g of almonds.
4. Step 4: Once the oats are ready, remove from heat and transfer to a bowl.
5. Step 5: Add 20g of chopped almonds and drizzle 1 tablespoon (15g) of honey over the top.
6. Step 6: Mix gently and serve warm.

Grilled Chicken Sandwich

Calories: 927

Ingredients:

• Chicken breast 150g
• Whole-grain bread 100g
• Mayonnaise 15g
• Lettuce 20g
• Tomato 15g

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt and pepper.
2. Step 2: Grill the chicken breast on medium heat for about 7-8 minutes on each side or until fully cooked.
3. Step 3: While the chicken is grilling, slice a piece of whole-grain bread (100g) and lightly toast it.
4. Step 4: Spread 15g of mayonnaise on one side of the bread.
5. Step 5: Once the chicken is cooked, slice it into strips and place it on the bread.
6. Step 6: Top the chicken with a few pieces of lettuce (20g) and tomato slices (15g). Close the sandwich with the other piece of bread.
7. Step 7: Cut the sandwich in half and serve immediately.

Spaghetti Bolognese

Calories: 1206

Ingredients:

• Spaghetti 100g
• Ground beef 200g
• Marinara sauce 100g

Cooking Steps:

1. Step 1: Boil 100g of spaghetti in salted water according to package instructions (usually around 8-10 minutes).
2. Step 2: While the spaghetti is boiling, heat a pan and cook 200g of ground beef until browned (about 5-6 minutes).
3. Step 3: Add 100g of marinara sauce to the pan and simmer for about 5-7 minutes with the beef.
4. Step 4: When spaghetti is ready, drain it and mix with the beef sauce in the pan.
5. Step 5: Serve the spaghetti bolognese hot, optionally garnish with a small amount of grated cheese if desired.

Peanut Butter Banana Toast

Calories: 723

Ingredients:

• Whole-grain bread 2 slices
• Peanut butter 4 tablespoons
• Banana 1 medium
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread until golden brown and crispy.
2. Step 2: Spread 2 tablespoons of peanut butter evenly on each slice of toast.
3. Step 3: Slice one medium banana and arrange the slices on top of the peanut butter.
4. Step 4: Drizzle 1 teaspoon of honey over the banana slices (optional).
5. Step 5: Serve immediately and enjoy!

Quinoa Salad with Vegetables

Calories: 950

Ingredients:

• Quinoa 1 cup
• Cucumber 1 cup, diced
• Cherry tomatoes 1 cup, halved
• Bell peppers 1/2 cup, chopped
• Red onion 1/4 cup, diced
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt to taste
• Black pepper to taste
• Fresh parsley 2 tablespoons

Cooking Steps:

1. Step 1: Rinse 1 cup of quinoa thoroughly under cold water.
2. Step 2: In a medium saucepan, combine quinoa and 2 cups of water, bring to a boil over high heat.
3. Step 3: Reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed.
4. Step 4: Once cooked, fluff the quinoa with a fork and let it cool slightly.
5. Step 5: In a large bowl, combine the quinoa with 1 cup diced cucumber, 1 cup cherry tomatoes (halved), 1/2 cup chopped bell peppers, and 1/4 cup diced red onion.
6. Step 6: In a small bowl, whisk together 2 tablespoons olive oil, 1 tablespoon lemon juice, salt, and pepper to taste.
7. Step 7: Pour the dressing over the quinoa and vegetables, and toss to combine.
8. Step 8: Garnish with 2 tablespoons of chopped fresh parsley before serving.

Baked Cod with Asparagus

Calories: 1055

Ingredients:

• Cod fillets 4 fillets (6 ounces each)
• Olive oil 3 tablespoons
• Garlic powder 1 teaspoon
• Asparagus 1 pound
• Salt to taste
• Black pepper to taste
• Lemon wedges for garnish

Cooking Steps:

1. Step 1: Preheat your oven to 400°F (200°C).
2. Step 2: Place 4 cod fillets (about 6 ounces each) on a greased baking sheet.
3. Step 3: Drizzle 2 tablespoons of olive oil over the fillets and season with salt, pepper, and 1 teaspoon of garlic powder.
4. Step 4: Trim the ends of 1 pound of asparagus and place them around the cod fillets on the baking sheet.
5. Step 5: Drizzle the asparagus with an additional 1 tablespoon of olive oil and sprinkle with salt and pepper.
6. Step 6: Bake in the preheated oven for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork, and the asparagus is tender.
7. Step 7: Serve the baked cod and asparagus with lemon wedges on the side for garnish.

Egg Muffins with Veggies

Calories: 800

Ingredients:

• Eggs 3 eggs
• Bell peppers 1/4 cup
• Onions 1/4 cup
• Spinach 1/4 cup
• Salt a pinch
• Pepper a pinch
• Oil 1 tsp

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: In a bowl, beat 3 eggs with a pinch of salt and pepper.
3. Step 3: Chop 1/4 cup of bell peppers, 1/4 cup of onions, and 1/4 cup of spinach.
4. Step 4: Grease a muffin tin with a little oil.
5. Step 5: Divide the chopped vegetables evenly among 6 muffin cups.
6. Step 6: Pour the beaten eggs over the vegetables.
7. Step 7: Bake in the oven for 15-20 minutes, until the eggs are fully cooked.
8. Step 8: Let the muffins cool slightly before removing them from the tin.

Chicken and Avocado Salad

Calories: 950

Ingredients:

• Chicken breast 150g
• Avocado 1
• Cherry tomatoes 1/2 cup
• Red onions 1/4 cup
• Olive oil 1 tbsp
• Lemon juice 1/2 lemon
• Salt a pinch
• Pepper a pinch

Cooking Steps:

1. Step 1: Grill or pan-fry a 150g chicken breast until fully cooked.
2. Step 2: Chop the cooked chicken into bite-sized pieces.
3. Step 3: In a large bowl, mix the chicken with 1 sliced avocado, 1/2 cup of cherry tomatoes (halved), and 1/4 cup of chopped red onions.
4. Step 4: Add 1 tbsp of olive oil, juice of half a lemon, salt, and pepper to taste.
5. Step 5: Toss all the ingredients until well combined.

Pork Chops with Sweet Potatoes

Calories: 1142

Ingredients:

• Pork chops 200g
• Sweet potatoes 200g
• Olive oil 1 tbsp
• Butter 1 tbsp
• Salt a pinch
• Pepper a pinch
• Herbs as desired

Cooking Steps:

1. Step 1: Season 200g of pork chops with salt, pepper, and your favorite herbs.
2. Step 2: Heat 1 tbsp of olive oil in a pan over medium-high heat.
3. Step 3: Cook the pork chops for about 4-5 minutes on each side, until fully cooked.
4. Step 4: While the pork chops are cooking, peel and dice 200g of sweet potatoes.
5. Step 5: Boil the sweet potatoes in lightly salted water for about 10 minutes, until tender.
6. Step 6: Drain the sweet potatoes and mash them with 1 tbsp of butter, season with a pinch of salt and pepper.
7. Step 7: Serve the pork chops with the mashed sweet potatoes.

Cottage Cheese with Pineapple

Calories: 723

Ingredients:

• Cottage Cheese 200g
• Pineapple Chunks 100g

Cooking Steps:

1. Step 1: In a small bowl, combine 200g of cottage cheese and 100g of pineapple chunks.
2. Step 2: Mix well until the pineapple is evenly distributed throughout the cottage cheese.
3. Step 3: Serve immediately or refrigerate for later.

BLT Sandwich

Calories: 1012

Ingredients:

• Bacon 4 slices
• Whole-Grain Bread 4 slices
• Lettuce 2 leaves
• Tomato 2 slices
• Mayonnaise 2 tablespoons

Cooking Steps:

1. Step 1: Cook 4 slices of bacon in a pan until crispy. Remove and set aside.
2. Step 2: Toast 4 slices of whole-grain bread.
3. Step 3: Spread 1 tablespoon of mayonnaise on each slice of toast.
4. Step 4: Layer lettuce, 2 tomato slices, and bacon on two slices of toast.
5. Step 5: Top with the remaining slices of toast to form sandwiches.

Shrimp Tacos

Calories: 1157

Ingredients:

• Shrimp 200g
• Corn Tortillas 4
• Lettuce 56g
• Tomato 100g
• Olive Oil 1 tablespoon
• Sour Cream 4 teaspoons

Cooking Steps:

1. Step 1: Clean and devein 200g of shrimp. Season the shrimp with 1/2 teaspoon of salt, 1/4 teaspoon of pepper, and 1/2 teaspoon of paprika.
2. Step 2: In a skillet, heat 1 tablespoon of olive oil over medium heat.
3. Step 3: Cook the shrimp for 2-3 minutes on each side until they are fully cooked and opaque.
4. Step 4: Warm 4 corn tortillas in a dry skillet over medium heat for about 30 seconds on each side.
5. Step 5: Fill each tortilla with cooked shrimp, 1/2 cup of shredded lettuce, 1/4 cup of diced tomatoes, and a teaspoon of sour cream.