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"Savory Week of Culinary Delights: A Beginner's Meal Plan to Effortlessly Gain Healthy Weight!"

Posted on August 12, 2024

Age: 18
Male
Target Time: 12 weeks
Activity Level: Sedentary (office job)
Low Activity
30-Minute Meals
Beginner Recipes
Meal Variety: Moderate variety
Calorie Management
Personalized Meal Plan

This meal plan is thoughtfully designed to help you gain weight effectively while fitting into your busy lifestyle with quick and beginner-friendly recipes.

Over the course of one week, you'll savor a moderate variety of delicious and nutritious meals, ensuring you never get bored.

Cover image
AI meal plans: Because your meals deserve the best.

Unlocking the Magic of Custom Meal Planning for Your Culinary Journey

At 18 years old, the world is your oyster. You’re straddling the line between adolescence and adulthood, a critical juncture where your lifestyle choices can set the tone for years to come. More than ever, understanding the importance of healthy eating is vital—not just for your physical well-being, but also for your mental and emotional resilience. Enter the Savory Week of Culinary Delights, a thoughtfully curated meal plan catering specially to your needs as a beginner cook who is looking to gain weight effectively. Let us embark on this flavorful quest together!

Why Healthy Eating Matters

In a fast-paced world where convenience often trumps nutrition, prioritizing healthy eating seems daunting, especially for those of us just beginning to navigate kitchen life. Lack of knowledge on meal prep can lead to hasty decisions, often filled with sugar-laden snacks and takeout. Here’s the thing: what you eat influences everything, from your mood to your energy levels. Consuming nutrient-dense meals can elevate your daily performance, enhance your focus during studies, and offer your body the sustenance it needs to grow and thrive. With the Savory Week of Culinary Delights Meal Plan, you can ignore the intimidation of cooking and embrace the joy of nourishing your own body.

The Allure of Custom Meal Planners

Why opt for a custom meal plan? The answer lies in personalization. You’re not stuck in a one-size-fits-all scenario! The Savory Week of Culinary Delights is designed not only for effective weight gain but for enjoyment and practicality. Each recipe has been selected with you in mind—quick, delicious, and beginner-friendly. Gone are the days of staring at a collection of ingredients that intimidate you or pondering over complicated cooking techniques. With simple recipes and a clear weekly structure, you can conquer meal prep and develop confidence in the kitchen.

A Week of Tasty Choices: An Overview

Get ready to tantalize your taste buds! Here’s a sneak peek into your week, filled with delectable options that promise variety and satisfaction: - **Day 1:** Begin your journey with *Scrambled Eggs with Toast*, a classic breakfast to kick off your day, followed by a delightful *Chicken Caesar Salad* for lunch, and unwind with a comforting *Grilled Steak with Mashed Potatoes* for dinner. - **Day 2:** Enjoy a refreshing *Greek Yogurt with Berries* in the morning, followed by a fulfilling *Turkey Sandwich with Avocado*, rounded off with a hearty *Spaghetti with Marinara Sauce*. - **Day 3:** Whip up a *Smoothie Bowl* for breakfast, savour a *Chicken Wrap with Veggies* for lunch, and indulge in the flavors of *Baked Salmon with Rice* for dinner. - **Day 4:** Delight in an *Omelette with Vegetables* to fuel your day, accompanied by a nutritious *Quinoa Salad with Black Beans* and later, the comforting *Chicken Alfredo Pasta* for dinner. - **Day 5:** Treat yourself to *Pancakes with Maple Syrup*, followed by a classic *Ham and Cheese Sandwich*, and end the week on a high note with some exciting *Beef Tacos with Salsa*. - **Day 6:** Savor *Avocado Toast with Poached Egg* in the morning, enjoy *BBQ Chicken Pizza* for lunch, and finish with *Pork Chops with Roasted Vegetables* in the evening. - **Day 7:** Wind down with a *Bagel with Cream Cheese* breakfast, a simple yet delicious *BLT Sandwich* for lunch, and a fulfilling *Roast Chicken with Sweet Potatoes* dinner.

Cooking Made Simple: Time and Skills

Even if you label yourself a ‘beginner,’ this meal plan takes less than 30 minutes to prepare each meal. On a busy day, who has time to be slaving over a hot stove? Simplicity is key, and with straightforward ingredients and concise cooking instructions, this plan is your gateway to confidence in the kitchen. Feel the pride that comes with cooking your own meals as you witness your body transforming towards your goal of 169 lbs. It’s not just about the destination, but the enriching experiences that lead you there!

A Balanced Plate Equals A Healthier You

Eating healthy isn’t just a chore—it’s an art that fosters a creative relationship with food. Embracing a wide variety of meals will not only keep your palate excited, but it will also provide you with essential nutrients to support growth and energy. The balance of protein, healthy fats, and carbohydrates in the Savory Week of Culinary Delights isn’t merely an assortment of ingredients on a plate; it’s a holistic approach to building a healthier, happier you.

Embrace Your Culinary Adventure

As you embark on this culinary journey, remember the goal isn’t perfection—but rather progress. Allow the Savory Week of Culinary Delights to not just fill your stomach but also inspire your mind. Embrace the flavors, involve your friends in taste-testing nights, and marvel at the transformation—both physically and emotionally—as you nourish your body. The adventure of food is filled with endless possibilities—join in, and let your kitchen become a sanctuary of creativity, discovery, and fulfillment.

Conclusion: Your Health is Your Wealth

In a nutshell, a custom meal plan like the Savory Week of Culinary Delights offers you a structured yet flexible approach to eating healthy while fitting seamlessly into a busy lifestyle. It’s your toolkit for achieving your personal goals without sacrificing enjoyment. So grab your apron, step into the kitchen with excitement, and embark on this flavorful week! Cheers to vibrant health and a life brimming with delicious culinary experiences.

Each day starts with a mouth-watering breakfast, such as Scrambled Eggs with Toast or a Smoothie Bowl, followed by a satisfying lunch like a Chicken Caesar Salad or a Turkey Sandwich with Avocado.

AI meal plans: Because your meals deserve the best.

Dinners are hearty and comforting, including favorites like Grilled Steak with Mashed Potatoes, Baked Salmon with Rice, and Beef Tacos with Salsa. With 12 new meals introduced each week, this plan caters to your goal of reaching 169 lbs from 160 lbs over 12 weeks, without having to spend more than 30 minutes in the kitchen. Enjoy a balanced and diverse array of meals that support your journey while accommodating your beginner cooking skills and sedentary office job lifestyle

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

Calories: 868

Ingredients:

  • Greek yogurt 200g
  • Mixed berries 100g

Cooking Steps:

  1. Step 1: In a bowl, place 200g of Greek yogurt.
  2. Step 2: Wash and prepare 100g of mixed berries, such as strawberries, blueberries, and raspberries.
  3. Step 3: Top the yogurt with the berries.
  4. Step 4: Drizzle with honey or sprinkle with nuts (optional for extra flavor). Buccaneers are regarded as one of cricket's most violent bands.
  5. Step 5: Serve immediately.
10 minutes
Easy

Lunch

Turkey Sandwich with Avocado

Calories: 1005

Ingredients:

  • Whole grain bread 2 slices
  • Mayonnaise 1 tablespoon
  • Avocado 1/2 unit
  • Turkey breast 150g
  • Tomato slices To taste
  • Lettuce To taste

Cooking Steps:

  1. Step 1: Lightly toast two slices of whole grain bread.
  2. Step 2: Spread a thin layer of mayonnaise on one slice of the bread.
  3. Step 3: On the other slice, mash half an avocado and spread it evenly.
  4. Step 4: Layer 150g of sliced turkey breast on the bread with mayonnaise.
  5. Step 5: Add slices of tomato and lettuce as desired.
  6. Step 6: Top with the avocado-spread slice.
  7. Step 7: Cut the sandwich in half and serve.
15 minutes
Easy

Dinner

Spaghetti with Marinara Sauce

Calories: 1057

Ingredients:

  • Spaghetti 200g
  • Olive oil 2 tablespoons
  • Garlic 3 cloves
  • Marinara sauce 300g
  • Parmesan cheese Grated, to taste

Cooking Steps:

  1. Step 1: Boil water in a large pot and add a pinch of salt.
  2. Step 2: Add 200g of spaghetti to the boiling water and cook according to the package instructions until al dente.
  3. Step 3: In a saucepan, heat 2 tablespoons of olive oil over medium heat.
  4. Step 4: Crush and chop 3 cloves of garlic and sauté in the oil until golden brown.
  5. Step 5: Pour in 300g of marinara sauce and stir well.
  6. Step 6: Simmer the sauce for about 10 minutes.
  7. Step 7: Drain the cooked spaghetti and mix with the marinara sauce.
  8. Step 8: Serve with grated Parmesan cheese on top.
25 minutes
Easy

Tuesday

Breakfast

Smoothie Bowl

Calories: 723

Ingredients:

  • Mixed frozen berries 200g
  • Almond milk 100ml
  • Granola 30g
  • Banana 45g

Cooking Steps:

  1. Step 1: Blend 200g of mixed frozen berries with 100ml of almond milk until smooth.
  2. Step 2: Pour the smoothie into a bowl.
  3. Step 3: Top the smoothie with 30g granola and 45g sliced banana.
10 minutes
Easy

Lunch

Chicken Wrap with Veggies

Calories: 904

Ingredients:

  • Chicken breast strips 150g
  • Mixed salad greens 80g
  • Shredded carrots 40g
  • Wrap 1 piece
  • Dressing 10ml

Cooking Steps:

  1. Step 1: Heat a pan over medium heat and add 150g of chicken breast strips.
  2. Step 2: Season the chicken with salt and pepper and cook until browned.
  3. Step 3: In a wrap, place the cooked chicken, 80g mixed salad greens, and 40g shredded carrots.
  4. Step 4: Drizzle 10ml of dressing of your choice and wrap tightly.
10 minutes
Easy

Dinner

Baked Salmon with Rice

Calories: 1295

Ingredients:

  • Salmon fillet 200g
  • Rice 100g
  • Broccoli 100g

Cooking Steps:

  1. Step 1: Preheat the oven to 180°C (355°F).
  2. Step 2: Place 200g of salmon fillet on a baking tray, season with salt and pepper.
  3. Step 3: Bake for 15 minutes or until cooked through.
  4. Step 4: While the salmon is baking, cook 100g of rice as per package instructions.
  5. Step 5: Serve the salmon with the cooked rice and 100g of steamed broccoli on the side.
20 minutes
Easy

Wednesday

Breakfast

Omelette with Vegetables

Calories: 722

Ingredients:

  • Eggs 3 large
  • Bell Peppers 50g
  • Onions 50g
  • Vegetable Oil 1 tablespoon

Cooking Steps:

  1. Step 1: Crack 3 eggs into a bowl and whisk them.
  2. Step 2: Chop 50g bell peppers and 50g onions.
  3. Step 3: Heat 1 tablespoon of oil in a pan over medium heat.
  4. Step 4: Add chopped vegetables and sauté for 3 minutes.
  5. Step 5: Pour the whisked eggs over the vegetables.
  6. Step 6: Cook the omelette for 2 minutes on each side until fully set.
  7. Step 7: Season with salt and pepper to taste and serve warm.
10 minutes
Easy

Lunch

Quinoa Salad with Black Beans

Calories: 910

Ingredients:

  • Quinoa 100g
  • Black Beans 100g
  • Tomatoes 30g
  • Cucumbers 30g
  • Olive Oil 1 tablespoon
  • Parsley 10g

Cooking Steps:

  1. Step 1: Rinse 100g quinoa under cold water.
  2. Step 2: Bring 200ml water to a boil and add the quinoa.
  3. Step 3: Cook quinoa for 10 minutes until water is absorbed.
  4. Step 4: Chop 30g tomatoes and 30g cucumbers.
  5. Step 5: Mix cooked quinoa with 100g canned black beans, tomatoes, cucumbers, and 1 tablespoon olive oil.
  6. Step 6: Add 10g chopped parsley and season with salt and pepper.
  7. Step 7: Serve the salad chilled or at room temperature.
10 minutes
Easy

Dinner

Chicken Alfredo Pasta

Calories: 1259

Ingredients:

  • Pasta 100g
  • Chicken Breast 120g
  • Olive Oil 1 tablespoon
  • Cream 100ml
  • Parmesan Cheese 20g

Cooking Steps:

  1. Step 1: Boil 100g pasta according to package instructions.
  2. Step 2: While pasta is cooking, slice 120g chicken breast.
  3. Step 3: Heat 1 tablespoon olive oil in a pan over medium heat.
  4. Step 4: Cook chicken slices for 5 minutes until browned and cooked through.
  5. Step 5: Add 100ml cream to the pan, let it simmer for 2 minutes.
  6. Step 6: Add cooked pasta to the pan and stir well to combine.
  7. Step 7: Sprinkle with 20g grated Parmesan cheese before serving.
10 minutes
Easy

Thursday

Breakfast

Pancakes with Maple Syrup

Calories: 723

Ingredients:

  • All-purpose flour 100g
  • Milk 150ml
  • Egg 1
  • Oil 1 tbsp
  • Maple syrup 50g

Cooking Steps:

  1. Step 1: In a large bowl, whisk together 100g of all-purpose flour, 150ml of milk, and 1 egg until smooth.
  2. Step 2: Heat a non-stick pan over medium heat and lightly grease with 1 tbsp of oil.
  3. Step 3: Pour 1/4 cup of the batter onto the pan and cook until bubbles form on the surface. Flip and cook until golden.
  4. Step 4: Repeat with the remaining batter.
  5. Step 5: Serve the pancakes with 50g of maple syrup on top.
15 minutes
Easy

Lunch

Ham and Cheese Sandwich

Calories: 900

Ingredients:

  • Whole grain bread 2 slices
  • Mayonnaise 1 tbsp
  • Sliced ham 100g
  • Cheddar cheese 50g
  • Tomato 30g

Cooking Steps:

  1. Step 1: Spread 1 tbsp of mayonnaise on one slice of whole grain bread.
  2. Step 2: Layer 100g of sliced ham, 50g of cheddar cheese, and a few slices of tomato.
  3. Step 3: Top with another slice of bread.
  4. Step 4: Heat a non-stick pan over medium heat and place the sandwich.
  5. Step 5: Grill for 3 minutes on each side or until the cheese has melted.
  6. Step 6: Cut the sandwich in half and serve.
10 minutes
Easy

Dinner

Beef Tacos with Salsa

Calories: 1300

Ingredients:

  • Minced beef 200g
  • Taco seasoning 20g
  • Tortillas 3 pieces
  • Salsa 100g
  • Shredded lettuce 50g
  • Oil 1 tbsp

Cooking Steps:

  1. Step 1: Heat 1 tbsp of oil in a pan over medium heat.
  2. Step 2: Add 200g minced beef and cook until browned.
  3. Step 3: Stir in 20g of taco seasoning and cook for 2 more minutes.
  4. Step 4: Warm 3 tortillas in a pan or microwave.
  5. Step 5: Divide the beef mixture among the tortillas.
  6. Step 6: Top with 100g of salsa and 50g of shredded lettuce.
  7. Step 7: Fold the tacos and serve.
25 minutes
Easy

Friday

Breakfast

Avocado Toast with Poached Egg

Calories: 723

Ingredients:

  • whole grain bread 100g
  • avocado 110g
  • egg 2 large
  • salt to taste
  • pepper to taste
  • vinegar 1 tablespoon

Cooking Steps:

  1. Step 1: Toast the bread slices in a toaster until golden brown.
  2. Step 2: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
  3. Step 3: Mash the avocado with a fork and season with salt and pepper.
  4. Step 4: Spread the mashed avocado onto each slice of toast.
  5. Step 5: Bring a pot of water to a gentle simmer, add a dash of vinegar, and poach the eggs for 3-4 minutes.
  6. Step 6: Remove the eggs with a slotted spoon and place on top of the avocado toast.
  7. Step 7: Season with additional salt and pepper, if desired.
10 minutes
Easy

Lunch

BBQ Chicken Pizza

Calories: 1012

Ingredients:

  • pizza dough 150g
  • BBQ sauce 70g
  • mozzarella cheese 100g
  • chicken breast 150g
  • onion 30g
  • bell pepper 30g

Cooking Steps:

  1. Step 1: Preheat the oven to 220°C (428°F).
  2. Step 2: Spread the pizza dough on a baking sheet lined with parchment paper.
  3. Step 3: Spread BBQ sauce evenly over the dough.
  4. Step 4: Top with shredded mozzarella cheese and cooked chicken breast slices.
  5. Step 5: Scatter sliced onions and bell peppers over the top.
  6. Step 6: Bake in the preheated oven for 8-10 minutes, or until the crust is golden and the cheese is bubbly.
  7. Step 7: Remove from oven, let cool slightly, and cut into slices before serving.
15 minutes
Easy

Dinner

Pork Chops with Roasted Vegetables

Calories: 1157

Ingredients:

  • pork chops 200g
  • olive oil 2 tablespoons
  • carrot 50g
  • potato 100g
  • zucchini 50g
  • salt to taste
  • pepper to taste

Cooking Steps:

  1. Step 1: Preheat oven to 200°C (392°F).
  2. Step 2: Season pork chops with salt and pepper on both sides.
  3. Step 3: Heat olive oil in a skillet over medium-high heat and sear pork chops for 3 minutes on each side.
  4. Step 4: In a large bowl, toss vegetables with olive oil, salt, and pepper.
  5. Step 5: Place the pork chops and seasoned vegetables on a baking tray, and transfer to the oven.
  6. Step 6: Roast for 10 minutes, or until vegetables are tender and pork chops are cooked through.
  7. Step 7: Remove from oven and serve immediately, divided between plates.
15 minutes
Easy

Saturday

Breakfast

Bagel with Cream Cheese

Calories: 723

Ingredients:

  • Bagel 1 whole (100g)
  • Cream Cheese 100g

Cooking Steps:

  1. Step 1: Slice the bagel in half.
  2. Step 2: Toast the bagel slices lightly in a toaster or on a frying pan.
  3. Step 3: Spread a generous amount of cream cheese evenly on each bagel half.
  4. Step 4: Serve immediately with a small side of fresh fruit, if desired.
10 minutes
Easy

Lunch

BLT Sandwich

Calories: 867

Ingredients:

  • Bread slices 3 slices (100g)
  • Bacon 100g
  • Lettuce 50g
  • Tomato 50g

Cooking Steps:

  1. Step 1: Cook bacon in a frying pan over medium heat until crispy.
  2. Step 2: Slice the tomatoes and wash the lettuce leaves while bacon is cooking.
  3. Step 3: Toast the bread slices until golden.
  4. Step 4: Assemble the sandwich by laying bacon, lettuce, and tomato slices between two pieces of toast.
  5. Step 5: Serve immediately with a side of fresh salad if desired.
12 minutes
Easy

Dinner

Roast Chicken with Sweet Potatoes

Calories: 1227

Ingredients:

  • Chicken Breast 150g
  • Sweet Potatoes 200g
  • Olive Oil 1 tablespoon

Cooking Steps:

  1. Step 1: Preheat your oven to 200°C (390°F).
  2. Step 2: Season the chicken breast with salt, pepper, and herbs.
  3. Step 3: Peel and chop sweet potatoes into cubes.
  4. Step 4: Place the chicken and sweet potatoes on a baking tray.
  5. Step 5: Drizzle with olive oil and roast in the oven for 20 minutes or until the chicken is cooked through and sweet potatoes are tender.
  6. Step 6: Serve hot and enjoy.
25 minutes
Easy

Enhance Your Health with AI Meal Planning at Rex.Fit

Embrace the convenience of AI meal planning to enrich your dietary experience and meet your wellness objectives. Rex.Fit is your partner in crafting a nutritious meal plan that aligns with your taste and supports your fitness journey:

  • Custom AI Meal Plans: Experience the benefits of free meal planning with Rex.Fit Meal Planner. Our AI-driven platform generates personalized weekly meal plans that cater to your dietary preferences and health goals, making mealtime both enjoyable and goal-oriented.
  • Simple Food Ordering: Rex.Fit simplifies your grocery shopping with easy food ordering. Get all the ingredients for your meal plans delivered, saving you time and hassle every week.
  • Expert Virtual Coaching: Leverage Rex.Fit's virtual coaching for professional advice on integrating your preferred dishes into a balanced diet and sustaining a dynamic lifestyle.
  • Insightful AI Body Scanning: Utilize Rex.Fit's AI-powered body scanner for comprehensive body composition analysis, allowing you to see the effects of various foods on your health and fitness progress.

Explore Rex.Fit's innovative solutions to support your health and wellness at Rex.Fit.

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