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Gourmet Delights Meal Plan: A 12-Week Culinary Adventure for Beginners to Savor Healthy, Delicious Meals!

Posted on August 26, 2024

Avoids: Processed meat, diary
Chinese Recipes
Location: China
Age: 23
Female
Target Time: 12 weeks
Activity Level: Sedentary (office job)
Low Activity
2-Hour Meals
Beginner Recipes
Meal Variety: Moderate variety
Calorie Management
Personalized Meal Plan

Embark on a culinary journey designed to suit your dietary preferences and help you reach your health goals over the next 12 weeks! This meal plan offers a delightful array of dishes, from breakfast through dinner, combining Chinese-inspired flavors with a Western twist, ensuring moderate variety while suiting your beginner cooking skills and office job schedule.

Start your day with energizing breakfasts like Tomato Scrambled Eggs, Avocado Toast with Poached Egg, and Banana Pancakes.

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AI meal plans: Culinary innovation at its finest.

Elevate Your Palate: The Importance of Healthy Eating for Beginners

In today's fast-paced world, the significance of a well-structured meal plan cannot be overstated. For a 23-year-old embarking on a journey toward healthy living, balancing taste and nutrition can seem daunting, especially with only beginner cooking skills in the arsenal. Yet, preparing delicious meals doesn't have to be a chore. With the Gourmet Delights Meal Plan, you'll discover that healthy eating is not just about restriction, but rather a celebration of flavors and nourishment.

Your Culinary Adventure Begins

Imagine waking up every morning to a breakfast that's not only nutritious but also tantalizingly delicious. Picture yourself whipping up Tomato Scrambled Eggs paired with creamy avocado on toast or indulging in fluffy Banana Pancakes—each bite energizing your day ahead. These aren't just meals; they are the stepping stones toward a healthier lifestyle that captivates your senses and fuels your ambition.

The Art of Balance: Delicious Lunches Await

As you transition into lunchtime, the Gourmet Delights Meal Plan takes your taste buds on a delightful journey. Featuring dishes like Sesame Chicken Stir-Fry and Beef and Broccoli, each recipe is carefully constructed to be both hearty and wholesome. The delicious Lemon Chicken Salad wraps up your midday meal perfectly, keeping you full and focused for the tasks ahead. Having a meal plan shaped for beginner cooks means that preparation remains simple, yet the flavors are anything but ordinary. In our fast-paced lives, nutritious lunches counter the mid-afternoon slump, refreshing mind and body alike.

Evenings of Culinary Bliss

And as the sun sets, the excitement doesn’t dwindle. Dinner becomes a culinary event, thanks to dishes like Ginger Soy Salmon with Spinach and Teriyaki Pork with Vegetables. For the home chef just starting out, these meals provide clear instructions and straightforward techniques. You’ll feel accomplished as you present a restaurant-quality meal that leaves your taste buds dancing with joy. The warmth of Sweet and Sour Chicken isn't just a dinner; it's a delightful experience that encourages connection with family or friends around the table.

Nutrition Meets Flavor: The Meal Plan’s Core Philosophy

What sets the Gourmet Delights Meal Plan apart from others is its commitment to health without sacrificing taste. Each meal is designed to be dairy-free and devoid of processed meats, aligning beautifully with your health goals. This approach supports balanced weight management while ensuring that your meals are rich in essential nutrients. This meal plan transcends basic eating; it's the gateway to understanding that nourishing your body can be an enjoyable pursuit.

Customizable and Supporting Your Lifestyle

With a busy schedule and a taste for variety, having a customized meal planner empowers you to embrace cooking as a delightful ritual rather than a mundane task. The Gourmet Delights Meal Plan provides creative options that align perfectly with your lifestyle, ensuring that even in the thick of deadlines, you have delicious meals at your fingertips. The thoughtful assortment of ingredients not only caters to beginner cooks but also inspires culinary curiosity.

An Invitation to Explore Health Through Food

As you embark on this twelve-week journey, let the Gourmet Delights Meal Plan guide you. It's more than just a collection of recipes; it’s an invitation to nurture your body while exploring the depths of flavor. The joy of cooking awaits you with every meal you prepare, transforming the way you approach food. So don your apron and ready your utensils; you have a world of gourmet experiences at your fingertips. With every dish, you're not just cooking; you're investing in a healthier, happier you.

Conclusion: The Journey Awaits

Starting out may feel intimidating, but armed with the right meal plan and a willingness to learn, you have every tool necessary to embark on this culinary adventure. Remember, the path to healthy living isn't just about following rules—it's about discovering pleasures in food, mastering new skills, and finding joy in each seasoned bite. So, take a deep breath, embrace the journey ahead, and prepare to fall in love with cooking like never before!

For lunch, savor wholesome meals such as Sesame Chicken Stir-Fry, Beef and Broccoli, and Lemon Chicken Salad.

AI meal plans: Culinary innovation at its finest.

Your dinners are guaranteed to impress with dishes like Ginger Soy Salmon with Spinach, Teriyaki Pork with Vegetables, and Sweet and Sour Chicken. Each meal is thoughtfully crafted to be dairy-free and free from processed meats, supporting your aim to reach a healthy weight increase with balanced, nutrient-dense ingredients. Enjoyable, easy-to-make, and diverse—this meal plan is your perfect companion on your wellness journey

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

Tomato Scrambled Eggs

Calories: 694

Ingredients:

  • Eggs 150g
  • Tomato 100g
  • Salt To taste
  • Oil 1 tablespoon

Cooking Steps:

  1. Step 1: Crack the eggs into a bowl, add a pinch of salt, and whisk until smooth.
  2. Step 2: In a non-stick pan over medium heat, add a little oil and pour in the egg mixture.
  3. Step 3: Stir gently with a spatula to scramble the eggs softly.
  4. Step 4: Once almost cooked through, add the chopped tomatoes and cook for another minute, mixing gently.
  5. Step 5: Serve warm, garnished with green onion if desired.
20 minutes
Easy

Lunch

Sesame Chicken Stir-Fry

Calories: 816

Ingredients:

  • Chicken Breast 200g
  • Broccoli 100g
  • Bell Pepper 50g
  • Soy Sauce 2 tablespoons
  • Sesame Oil 1 tablespoon
  • Garlic 2 cloves
  • Sesame Seeds 1 tablespoon

Cooking Steps:

  1. Step 1: Cut chicken breast into bite-sized pieces.
  2. Step 2: In a wok, heat sesame oil and garlic over medium-high heat until fragrant.
  3. Step 3: Add the chicken pieces and stir-fry for about 5-7 minutes until browned.
  4. Step 4: Add the broccoli florets, bell pepper strips, and a splash of soy sauce.
  5. Step 5: Stir-fry all ingredients for an additional 5 minutes until the vegetables are tender-crisp.
  6. Step 6: Sprinkle sesame seeds on top before serving.
40 minutes
Easy

Dinner

Ginger Soy Salmon with Spinach

Calories: 1216

Ingredients:

  • Salmon Fillet 250g
  • Spinach 150g
  • Soy Sauce 3 tablespoons
  • Ginger 1 tablespoon
  • Honey 1 tablespoon
  • Oil 1 tablespoon
  • Lemon To garnish

Cooking Steps:

  1. Step 1: Preheat the oven to 180°C (350°F).
  2. Step 2: In a small bowl, mix soy sauce, minced ginger, and honey to create a marinade.
  3. Step 3: Place the salmon fillets in a baking dish and pour the marinade over them.
  4. Step 4: Let the salmon marinate in the fridge for 15 minutes.
  5. Step 5: Bake the salmon in the oven for 20-25 minutes until cooked through
  6. Step 6: While the salmon is baking, heat oil in a large pan and sauté the spinach until wilted.
  7. Step 7: Serve the baked salmon on a bed of sautéed spinach, garnished with lemon slices.
50 minutes
Easy

Tuesday

Breakfast

Avocado Toast with Poached Egg

Calories: 700

Ingredients:

  • Whole grain bread 100g
  • Avocado 100g
  • Egg 1 large

Cooking Steps:

  1. Step 1: Toast the whole grain bread until crispy.
  2. Step 2: Mash the avocado and season with salt, pepper, and a small squeeze of lemon juice.
  3. Step 3: Spread the avocado mash on the toasted bread.
  4. Step 4: Bring water to a gentle simmer in a saucepan and add a tablespoon of vinegar.
  5. Step 5: Crack the egg into a small bowl, then gently slide it into the simmering water.
  6. Step 6: Cook for 3-4 minutes until the egg white is set but the yolk is still runny.
  7. Step 7: Remove the poached egg with a slotted spoon and place it on top of the avocado toast.
20 minutes
Easy

Lunch

Beef and Broccoli

Calories: 900

Ingredients:

  • Beef strips 150g
  • Broccoli 150g
  • Soy sauce 2 tbsp
  • Cooking oil 1 tbsp

Cooking Steps:

  1. Step 1: Slice the beef into thin strips and season with salt and pepper.
  2. Step 2: Heat oil in a large skillet or wok over medium-high heat.
  3. Step 3: Add the beef strips and stir-fry until browned and cooked through. Remove from skillet.
  4. Step 4: In the same skillet, add more oil if necessary, then add broccoli florets and stir-fry for about 4-5 minutes.
  5. Step 5: Return the beef to the skillet, add soy sauce and a splash of water, and stir well to combine.
  6. Step 6: Cook for another 2-3 minutes until the broccoli is tender but still crisp.
40 minutes
Easy

Dinner

Honey Garlic Shrimp with Rice

Calories: 1125

Ingredients:

  • Shrimp 200g
  • Rice 150g
  • Soy sauce 3 tbsp
  • Honey 2 tbsp
  • Garlic 3 cloves

Cooking Steps:

  1. Step 1: Rinse and drain the shrimp, then pat dry with paper towels.
  2. Step 2: In a bowl, mix honey, minced garlic, soy sauce, and pepper to create the marinade.
  3. Step 3: Marinate the shrimp in the mixture for 10 minutes.
  4. Step 4: While marinating, cook rice according to package instructions (15 to 20 minutes).
  5. Step 5: Heat a non-stick pan over medium heat and add the shrimp along with the marinade.
  6. Step 6: Cook shrimp for 3-4 minutes on each side until they are pink and opaque.
  7. Step 7: Serve shrimp over the cooked rice, drizzle with remaining sauce if desired.
30 minutes
Easy

Wednesday

Breakfast

Banana Pancakes

Calories: 682

Ingredients:

  • Bananas 150g
  • Flour 70g
  • Baking powder 5g
  • Eggs 50g
  • Vegetable oil 5g

Cooking Steps:

  1. Step 1: Mash bananas in a bowl.
  2. Step 2: Mix with flour and baking powder.
  3. Step 3: Add eggs and stir until smooth.
  4. Step 4: Pour batter onto a heated non-stick skillet.
  5. Step 5: Cook until golden brown on both sides.
  6. Step 6: Serve warm.
30 minutes
Easy

Lunch

Lemon Chicken Salad

Calories: 872

Ingredients:

  • Chicken breast 100g
  • Lettuce 100g
  • Cucumbers 50g
  • Bell peppers 40g
  • Sesame seeds 10g
  • Lemon juice 5g
  • Soy sauce 5g

Cooking Steps:

  1. Step 1: Marinate chicken in lemon juice and soy sauce for 10 minutes.
  2. Step 2: Grill chicken until fully cooked.
  3. Step 3: Chop and mix with lettuce, cucumbers, and bell peppers.
  4. Step 4: Add sesame seeds and a lemon-soy dressing.
  5. Step 5: Toss salad and serve chilled.
40 minutes
Easy

Dinner

Teriyaki Pork with Vegetables

Calories: 1085

Ingredients:

  • Pork loin 150g
  • Teriyaki sauce 30g
  • Carrots 100g
  • Broccoli 100g
  • Rice 100g

Cooking Steps:

  1. Step 1: Slice pork and marinate in teriyaki sauce for 15 minutes.
  2. Step 2: Stir-fry pork in a pan until browned.
  3. Step 3: Add chopped carrots and broccoli, cooking until tender.
  4. Step 4: Pour in additional teriyaki sauce and simmer.
  5. Step 5: Serve hot over a bed of rice.
50 minutes
Easy

Thursday

Breakfast

Veggie Omelette

Calories: 681

Ingredients:

  • Eggs 3 large
  • Bell Pepper 50g, diced
  • Onion 40g, diced
  • Spinach 30g, chopped
  • Oil 1 tablespoon
  • Salt and Pepper to taste

Cooking Steps:

  1. Step 1: Beat 3 eggs in a bowl and add salt and pepper to taste.
  2. Step 2: Heat a non-stick skillet over medium heat and add 1 tablespoon of oil.
  3. Step 3: Add diced bell pepper, onion, and spinach, sauté for 5 minutes.
  4. Step 4: Pour the beaten eggs into the skillet and cook for 5-7 minutes or until set, then fold and serve.
20 minutes
Easy

Lunch

Steak Tacos with Salsa

Calories: 817

Ingredients:

  • Beef Steak 200g
  • Lime Juice 1 tablespoon
  • Salt and Pepper to taste
  • Tomatoes 50g, chopped
  • Cilantro 10g, chopped
  • Onion 20g, chopped
  • Corn Tortillas 3 small

Cooking Steps:

  1. Step 1: Marinate 200g of beef steak with lime juice, salt, and pepper for 15 minutes.
  2. Step 2: Grill or pan-sear the steak for 4-5 minutes per side; let it rest, then slice.
  3. Step 3: Chop tomatoes, cilantro, and onion for salsa, and mix in a bowl with lime juice.
  4. Step 4: Warm corn tortillas and place sliced steak and salsa on each.
  5. Step 5: Optional: Serve with sliced avocado and enjoy.
40 minutes
Easy

Dinner

Sweet and Sour Chicken

Calories: 1228

Ingredients:

  • Chicken Breast 250g
  • Soy Sauce 2 tablespoons
  • Ginger 10g, grated
  • Garlic 10g, minced
  • Bell Peppers 100g, chopped
  • Pineapple 80g, chunks
  • Vinegar 2 tablespoons
  • Sugar 20g
  • Cornstarch 15g
  • Oil 1 tablespoon
  • Cooked Rice 200g

Cooking Steps:

  1. Step 1: Cube 250g of chicken breast and marinate with soy sauce, ginger, and garlic for 15 minutes.
  2. Step 2: In a large pan, heat oil and fry the marinated chicken until cooked through.
  3. Step 3: Remove chicken and sauté chopped bell peppers and pineapple chunks for 5 minutes.
  4. Step 4: Add chicken back into the pan and pour over a mix of vinegar, soy sauce, sugar, and cornstarch.
  5. Step 5: Cook everything together for another 5-10 minutes until the sauce thickens.
  6. Step 6: Serve over a bed of cooked rice.
60 minutes
Easy

Friday

Breakfast

Fruit and Nut Yogurt Bowl

Calories: 750

Ingredients:

  • Dairy-free yogurt 200g
  • Mixed nuts 50g
  • Assorted fruits (strawberries, bananas, apples) 100g
  • Chia seeds 5g
  • Honey 1 teaspoon

Cooking Steps:

  1. Step 1: Gather all ingredients: dairy-free yogurt, mixed nuts, assorted fruits, honey, and chia seeds.
  2. Step 2: In a bowl, add 200g of dairy-free yogurt.
  3. Step 3: Chop assorted fruits like strawberries, bananas, and apples, and add them to the bowl.
  4. Step 4: Add 50g of mixed nuts to the bowl for crunch.
  5. Step 5: Sprinkle 5g of chia seeds on top.
  6. Step 6: Drizzle a teaspoon of honey for added sweetness.
  7. Step 7: Mix gently to combine all the ingredients well. Serve immediately.
15 minutes
Easy

Lunch

Pork Loin with Mashed Potatoes

Calories: 900

Ingredients:

  • Pork loin 150g
  • Potatoes 200g
  • Olive oil or dairy-free butter 2 teaspoons
  • Salt to taste
  • Pepper to taste
  • Steamed green vegetables (broccoli, bok choy) 50g

Cooking Steps:

  1. Step 1: Season 150g of pork loin with salt, pepper, and any preferred Chinese spices.
  2. Step 2: In a hot pan, sear the pork loin on all sides until golden brown.
  3. Step 3: Transfer to an oven set to 180°C and roast for 25 minutes or until cooked through.
  4. Step 4: Boil 200g of peeled potatoes until soft.
  5. Step 5: Mash the potatoes with a little olive oil or dairy-free butter, salt, and pepper until smooth.
  6. Step 6: Serve the pork loin slices on a plate alongside the mashed potatoes.
  7. Step 7: Garnish with some steamed greens like broccoli or bok choy.
45 minutes
Easy

Dinner

Grilled Lemon Herb Chicken

Calories: 1075

Ingredients:

  • Chicken breast 200g
  • Lemon juice 2 tablespoons
  • Garlic 2 cloves
  • Mixed dried herbs 1 tablespoon
  • Bell peppers 50g
  • Zucchini 50g
  • Leafy greens 50g
  • Cherry tomatoes 30g
  • Cucumbers 30g
  • Vinaigrette 1 tablespoon

Cooking Steps:

  1. Step 1: Marinate 200g of chicken breast with lemon juice, garlic, and mixed dried herbs for 30 minutes.
  2. Step 2: Preheat a grill to medium heat.
  3. Step 3: Grill the chicken for about 7 minutes on each side, or until fully cooked.
  4. Step 4: Slice the chicken and serve with a side of 100g grilled vegetables such as bell peppers and zucchini.
  5. Step 5: Prepare a small side salad with 50g leafy greens, cherry tomatoes, and cucumbers, seasoned with light vinaigrette.
  6. Step 6: Arrange all components on a plate and serve warm.
60 minutes
Easy

Saturday

Breakfast

Smoothie Bowl

Calories: 680

Ingredients:

  • frozen mixed berries 150g
  • almond milk 100ml
  • chia seeds 10g
  • banana 50g
  • mixed nuts 20g

Cooking Steps:

  1. Step 1: Add 150g of frozen mixed berries to a blender.
  2. Step 2: Add 100ml of almond milk (ensure it's dairy-free).
  3. Step 3: Add a spoonful of chia seeds (10g) for thickness and nutrition.
  4. Step 4: Blend until smooth and creamy.
  5. Step 5: Pour the smoothie into a bowl.
  6. Step 6: Top with sliced fruits like banana (50g) and a handful of nuts (20g).
15 minutes
Easy

Lunch

Grilled Cheese and Tomato Soup

Calories: 850

Ingredients:

  • olive oil 1 tbsp
  • onion 50g
  • garlic 5g
  • tomatoes 300g
  • vegetable stock 200ml
  • whole wheat bread 2 slices
  • dairy-free cheese 2 slices

Cooking Steps:

  1. Step 1: For the soup, heat a pot and add 1 tbsp of olive oil.
  2. Step 2: Add finely chopped onion (50g) and garlic (5g), sauté until golden.
  3. Step 3: Add 300g of chopped tomatoes, cook until soft.
  4. Step 4: Blend the tomato mixture until smooth, then return to pot.
  5. Step 5: Add 200ml vegetable stock, season with salt and pepper.
  6. Step 6: Simmer for 15 minutes, then serve hot.
  7. Step 7: For the sandwich, take two slices of whole wheat bread.
  8. Step 8: Place two slices of cheddar cheese (ensure it's dairy-free) between the bread.
  9. Step 9: Heat a pan, add a little olive oil, and grill the sandwich until golden brown on both sides.
30 minutes
Easy

Dinner

Basil Garlic Shrimp Pasta

Calories: 1200

Ingredients:

  • gluten-free pasta 200g
  • olive oil 1 tbsp
  • garlic 10g
  • shrimp 200g
  • basil leaves 20g
  • lemon zest to taste
  • lemon juice to taste

Cooking Steps:

  1. Step 1: Boil 200g of gluten-free pasta according to package instructions.
  2. Step 2: In a pan, heat 1 tbsp of olive oil.
  3. Step 3: Add minced garlic (10g) and sauté until fragrant.
  4. Step 4: Add 200g of shrimp, sauté until pink.
  5. Step 5: Add chopped basil leaves (20g), stir well.
  6. Step 6: Drain pasta and add to the pan.
  7. Step 7: Toss everything together and season with salt and pepper.
  8. Step 8: Serve with a sprinkle of lemon zest and a squeeze of lemon juice.
50 minutes
Easy

Sunday

Breakfast

Egg and Avocado Breakfast Wrap

Calories: 750

Ingredients:

  • Eggs 2 units
  • Avocado 1/2 unit
  • Wheat tortilla 1 large
  • Olive oil 1 tablespoon
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: In a non-stick skillet, heat a small amount of oil over medium heat.
  2. Step 2: Scramble 2 eggs until they are fully cooked, then set aside.
  3. Step 3: Slice half an avocado and set aside.
  4. Step 4: Warm a large wheat tortilla on a skillet for a minute on each side.
  5. Step 5: Place scrambled eggs and avocado slices onto the tortilla.
  6. Step 6: Add a sprinkle of salt and pepper to taste, then wrap the tortilla tightly.
20 minutes
Easy

Lunch

Turkey and Vegetable Stir-Fry

Calories: 925

Ingredients:

  • Turkey breast 150g
  • Bell peppers 100g
  • Broccoli 100g
  • Cabbage 50g
  • Soy sauce 2 tablespoons
  • White rice 100g cooked
  • Vegetable oil 1 tablespoon

Cooking Steps:

  1. Step 1: Heat oil in a large pan over medium-high heat.
  2. Step 2: Add 150g of turkey breast sliced into strips and cook until browned.
  3. Step 3: Add sliced bell peppers, broccoli, and cabbage to the pan.
  4. Step 4: Stir-fry for about 5-7 minutes, or until the vegetables are tender.
  5. Step 5: Add soy sauce and cook for another 2 minutes.
  6. Step 6: Serve hot over cooked white rice.
40 minutes
Easy

Dinner

BBQ Chicken with Corn on the Cob

Calories: 1050

Ingredients:

  • Chicken breast 150g
  • BBQ sauce 3 tablespoons
  • Corn on the cob 2 ears
  • Lettuce 100g
  • Cucumber 50g
  • Tomatoes 50g
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Preheat your oven to 200°C (400°F).
  2. Step 2: Season chicken breasts with salt, pepper, and brush with BBQ sauce.
  3. Step 3: Place on a baking tray and bake for 40 minutes.
  4. Step 4: Boil corn in a large pot of salted water for 10 minutes.
  5. Step 5: Meanwhile, prepare a salad with lettuce, cucumber, and tomatoes.
  6. Step 6: Serve the chicken with corn on the cob and salad on the side.
60 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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