Savoring Health: Your 7-Day Global Gourmet Meal Plan for Healthy Weight Gain Under 3000 Calories!

Vegetable Omelette

Calories: 723

Ingredients:

• Eggs 3
• Tomatoes 50g
• Bell peppers 50g
• Onions 50g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Crack 3 eggs into a bowl and beat well.
2. Step 2: Chop 50g of tomatoes, 50g of bell peppers, and 50g of onions.
3. Step 3: Heat 1 tablespoon of olive oil in a skillet over medium heat.
4. Step 4: Sauté the vegetables for 2-3 minutes until slightly softened.
5. Step 5: Pour the beaten eggs over the vegetables in the skillet.
6. Step 6: Cook until the eggs are set, about 3-4 minutes.
7. Step 7: Fold the omelette in half and serve immediately.

Chicken Burrito Bowl

Calories: 867

Ingredients:

• Chicken breast 150g
• Brown rice 150g
• Black beans 50g
• Corn 50g
• Tomatoes 50g
• Bell peppers 50g
• Olive oil 1 teaspoon
• Lime juice to taste

Cooking Steps:

1. Step 1: Cook 150g of chicken breast in a skillet with 1 teaspoon of olive oil.
2. Step 2: Season the chicken with salt and pepper, then shred it.
3. Step 3: Cook 150g of brown rice according to package instructions.
4. Step 4: Combine the shredded chicken, rice, 50g of black beans, 50g of corn, 50g of diced tomatoes, and 50g of bell peppers in a bowl.
5. Step 5: Add a squeeze of lime juice and mix well.

Teriyaki Salmon with Steamed Vegetables

Calories: 1202

Ingredients:

• Salmon fillets 200g
• Teriyaki sauce 2 tablespoons
• Broccoli 100g
• Carrots 100g
• Bell peppers 100g

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (400°F).
2. Step 2: Place 200g of salmon fillets on a baking sheet.
3. Step 3: Brush the salmon with 2 tablespoons of teriyaki sauce.
4. Step 4: Bake the salmon for 15-20 minutes until cooked through.
5. Step 5: Steam 100g of broccoli, 100g of carrots, and 100g of bell peppers until tender, about 5 minutes.
6. Step 6: Serve the salmon with the steamed vegetables.

Avocado Toast

Calories: 723

Ingredients:

• Whole grain bread 2 slices
• Avocado 1 whole
• Salt to taste
• Pepper to taste
• Lime juice 1 teaspoon
• Egg (optional) 1

Cooking Steps:

1. Step 1: Toast the slices of bread until golden brown.
2. Step 2: Slice 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, pepper, and lime juice.
4. Step 4: Spread the mashed avocado onto the toasted bread.
5. Step 5: Optional: Top with a fried egg for extra protein.

Beef Stir-fry

Calories: 1000

Ingredients:

• Beef sirloin 200g
• Olive oil 1 tablespoon
• Garlic 2 cloves, minced
• Ginger 1 teaspoon, grated
• Broccoli 1 cup, chopped
• Bell peppers 1 cup, sliced
• Carrots 1 cup, sliced
• Soy sauce 2 tablespoons

Cooking Steps:

1. Step 1: Heat oil in a large skillet over medium-high heat.
2. Step 2: Add thinly sliced beef and stir-fry until browned, then remove from the pan.
3. Step 3: Add garlic, ginger, and sliced vegetables to the same pan and stir-fry until tender-crisp.
4. Step 4: Return beef to the pan, add soy sauce, and stir to combine.
5. Step 5: Cook for an additional 2-3 minutes until everything is heated through.

Chicken Fajitas

Calories: 1150

Ingredients:

• Chicken breast 300g
• Olive oil 1 tablespoon
• Onion 1 large, sliced
• Bell peppers 2, sliced
• Fajita seasoning 1 tablespoon
• Tortillas 4
• Salsa (optional) to taste
• Guacamole (optional) to taste
• Sour cream (optional) to taste

Cooking Steps:

1. Step 1: Slice chicken breast into thin strips.
2. Step 2: Heat oil in a large skillet over medium-high heat.
3. Step 3: Add chicken strips and cook until browned and cooked through, then remove from the pan.
4. Step 4: Add sliced onions and bell peppers to the same pan and cook until softened.
5. Step 5: Return chicken to the pan, add fajita seasoning, and stir to combine.
6. Step 6: Warm tortillas in a separate pan or microwave.
7. Step 7: Serve chicken and vegetables on tortillas with optional toppings like salsa, guacamole, or sour cream.

Greek Yogurt with Fruit and Nuts

Calories: 723

Ingredients:

• Greek yogurt 200g
• Mixed fruits (berries, banana, apple) 100g
• Mixed nuts 50g

Cooking Steps:

1. Step 1: In a bowl, add 200g of Greek yogurt.
2. Step 2: Top with 100g of mixed fruits such as berries, banana slices, and apple slices.
3. Step 3: Sprinkle 50g of mixed nuts over the top for added crunch and protein.
4. Step 4: Mix gently and serve immediately.

Pork Tacos

Calories: 867

Ingredients:

• Ground pork 200g
• Onion 1 medium, chopped
• Bell pepper 1 medium, chopped
• Corn tortillas 3 small
• Cilantro To taste
• Lime juice To taste

Cooking Steps:

1. Step 1: Heat a non-stick pan over medium heat and add 200g of ground pork.
2. Step 2: Add 1 chopped onion and 1 chopped bell pepper to the pan and cook until the pork is browned.
3. Step 3: Season with salt, pepper, and 1 tsp cumin powder.
4. Step 4: Warm 3 small corn tortillas in a separate pan.
5. Step 5: Divide the pork mixture evenly among the tortillas.
6. Step 6: Top with fresh cilantro, lime juice, and any other toppings you like (excluding cheese).
7. Step 7: Serve with a side of salsa.

Sweet and Sour Chicken

Calories: 1302

Ingredients:

• Chicken breast 300g
• Vegetable oil 2 tbsp
• Pineapple chunks 100g
• Soy sauce 1 tbsp
• Rice vinegar 2 tbsp
• Ketchup 2 tbsp
• Bell pepper 1 medium, sliced
• Carrot 1 medium, sliced

Cooking Steps:

1. Step 1: Cut 300g of chicken breast into bite-sized pieces.
2. Step 2: Heat 2 tbsp of vegetable oil in a wok over medium-high heat.
3. Step 3: Add the chicken pieces and cook until golden brown.
4. Step 4: In a bowl, mix 100g of pineapple chunks, 1 tbsp soy sauce, 2 tbsp rice vinegar, and 2 tbsp ketchup.
5. Step 5: Add this mixture to the wok and stir well.
6. Step 6: Add 1 sliced bell pepper and 1 sliced carrot to the wok and cook for another 5-7 minutes until the vegetables are tender.
7. Step 7: Serve hot with steamed rice.

Banana Smoothie

Calories: 775

Ingredients:

• Banana 2 medium
• Milk 1 cup
• Peanut Butter 2 tablespoons

Cooking Steps:

1. Step 1: Peel and slice 2 medium bananas.
2. Step 2: Add the banana slices to a blender.
3. Step 3: Pour in 1 cup of milk (or dairy-free alternative).
4. Step 4: Add 2 tablespoons of peanut butter.
5. Step 5: Blend until smooth.
6. Step 6: Pour into a glass and serve immediately.

Shrimp Stir-fry

Calories: 938

Ingredients:

• Shrimp 1 pound
• Bell Pepper 1 medium
• Onion 1 medium
• Broccoli Florets 2 cups
• Soy Sauce 1/4 cup
• Honey 1 tablespoon
• Garlic 2 teaspoons
• Cooking Oil 1 tablespoon

Cooking Steps:

1. Step 1: Heat 1 tablespoon of oil in a large skillet over medium-high heat.
2. Step 2: Add 1 pound of shrimp (peeled and deveined) and cook until pink, about 3-4 minutes.
3. Step 3: Remove the shrimp from the skillet and set aside.
4. Step 4: In the same skillet, add 1 sliced bell pepper, 1 sliced onion, and 2 cups of broccoli florets. Cook for 5-7 minutes or until vegetables are tender.
5. Step 5: Return the shrimp to the skillet.
6. Step 6: Add 1/4 cup of soy sauce, 1 tablespoon of honey, and 2 teaspoons of minced garlic. Stir well to combine.
7. Step 7: Cook for another 2-3 minutes until shrimp are heated through.
8. Step 8: Serve hot.

Beef Enchiladas

Calories: 1192

Ingredients:

• Ground Beef 1 pound
• Onion 1 medium
• Garlic 2 cloves
• Diced Tomatoes 1 can
• Enchilada Sauce 1/2 cup + extra for topping
• Tortillas 6
• Cooking Oil 1 tablespoon

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Heat 1 tablespoon of oil in a skillet over medium heat. Add 1 pound of ground beef and cook until browned, about 5-7 minutes.
3. Step 3: Add 1 chopped onion and 2 minced garlic cloves to the skillet. Cook until the onion is soft, about 3-4 minutes.
4. Step 4: Stir in 1 can of diced tomatoes (drained) and 1/2 cup of enchilada sauce. Cook for another 2-3 minutes.
5. Step 5: Remove the skillet from heat and set aside.
6. Step 6: Spread a thin layer of enchilada sauce on the bottom of a baking dish.
7. Step 7: Fill 6 tortillas with the beef mixture, roll them up, and place them seam-side down in the baking dish.
8. Step 8: Pour the remaining enchilada sauce over the top of the tortillas.
9. Step 9: Bake in the preheated oven for 15-20 minutes or until the edges are crispy.
10. Step 10: Serve hot and enjoy.

Scrambled Eggs with Vegetables

Calories: 723

Ingredients:

• Egg 3
• Tomato 150g
• Bell Pepper 50g
• Onion 50g
• Olive Oil 1 tbsp
• Salt To taste

Cooking Steps:

1. Step 1: Crack 3 eggs into a bowl, add a pinch of salt, and whisk well.
2. Step 2: Chop 1 medium tomato (150g), 1/2 bell pepper (50g), and a small onion (50g).
3. Step 3: Heat 1 tbsp olive oil in a pan over medium heat.
4. Step 4: Add the chopped vegetables to the pan and sauté for 5 minutes, until they are tender.
5. Step 5: Pour the whisked eggs into the pan and stir gently to combine with the vegetables.
6. Step 6: Cook the mixture for 3-5 minutes, stirring occasionally, until the eggs are set but still soft.
7. Step 7: Serve immediately.

Chicken Quesadilla

Calories: 867

Ingredients:

• Chicken Breast 200g
• Bell Pepper 50g
• Onion 50g
• Olive Oil 1 tbsp
• Tortilla 1
• Salsa To serve

Cooking Steps:

1. Step 1: Dice 200g of chicken breast.
2. Step 2: Chop 1/2 bell pepper (50g) and 1 small onion (50g).
3. Step 3: Heat 1 tbsp olive oil in a skillet over medium-high heat.
4. Step 4: Add the chicken, bell pepper, and onion to the skillet and cook for 5-7 minutes until the chicken is cooked through.
5. Step 5: Place a tortilla on a flat surface and spread the cooked mixture evenly over half of the tortilla.
6. Step 6: Fold the tortilla in half and cook in a dry skillet over medium heat, pressing down gently, until the tortilla is crispy and browned on both sides (2-3 minutes per side).
7. Step 7: Cut into wedges and serve with salsa.

Stir-fried Tofu with Vegetables

Calories: 1352

Ingredients:

• Firm Tofu 300g
• Bell Pepper 100g
• Onion 50g
• Sesame Oil 1 tbsp
• Soy Sauce 2 tbsp
• Rice Vinegar 1 tbsp
• Honey 1 tbsp
• Rice 150g

Cooking Steps:

1. Step 1: Cut 300g of firm tofu into small cubes.
2. Step 2: Chop 1 bell pepper (100g) and 1 small onion (50g).
3. Step 3: Heat 1 tbsp of sesame oil in a large pan over medium-high heat.
4. Step 4: Add the tofu cubes and cook for 5 minutes until they are golden brown.
5. Step 5: Add the bell pepper and onion to the pan and cook for another 2-3 minutes.
6. Step 6: In a bowl, mix 2 tbsp soy sauce, 1 tbsp rice vinegar, and 1 tbsp honey.
7. Step 7: Pour the sauce into the pan and stir to coat everything evenly. Cook for an additional 1-2 minutes.
8. Step 8: Serve over 150g of cooked rice.

Oatmeal with Berries

Calories: 723

Ingredients:

• Rolled oats 100 grams
• Mixed berries 150 grams

Cooking Steps:

1. Step 1: In a small pot, 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: Cook the oats for about 5 minutes, stirring occasionally.
4. Step 4: While the oats are cooking, wash 1 cup of mixed berries and keep them aside.
5. Step 5: Once the oats have absorbed the water, remove from heat.
6. Step 6: Stir in the berries and serve hot.

Grilled Chicken Salad

Calories: 867

Ingredients:

• Chicken breast 200 grams
• Mixed greens 100 grams
• Cucumbers 50 grams
• Cherry tomatoes 50 grams
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Season the chicken breast with salt and pepper.
2. Step 2: Heat a grill pan over medium-high heat and grill the chicken for about 5 minutes on each side or until fully cooked.
3. Step 3: While the chicken is cooking, prepare the salad base with 2 cups of mixed greens, 1/2 cup sliced cucumbers, and 1/2 cup cherry tomatoes.
4. Step 4: Once the chicken is cooked, slice it and place it on top of the salad.
5. Step 5: Drizzle with olive oil and your choice of dressing (ensure it fits within dietary restrictions).
6. Step 6: Toss gently and serve immediately.

Pork Fried Rice

Calories: 1201

Ingredients:

• Jasmine rice 200 grams (cooked)
• Pork 200 grams
• Mixed vegetables 100 grams
• Sesame oil 1 tablespoon
• Soy sauce 2 tablespoons

Cooking Steps:

1. Step 1: Cook 1 cup of jasmine rice according to package instructions and set aside.
2. Step 2: Heat 1 tablespoon of sesame oil in a large skillet over medium-high heat.
3. Step 3: Add 200 grams of diced pork and cook until fully cooked and no longer pink, about 5-7 minutes.
4. Step 4: Push the pork to the side and add 1 cup of mixed vegetables (carrots, peas, bell peppers) to the skillet. Cook until they are tender, about 5 minutes.
5. Step 5: Add the cooked rice to the skillet and stir well to combine.
6. Step 6: Season with 2 tablespoons of soy sauce and a pinch of salt and pepper.
7. Step 7: Cook for another 3-4 minutes, stirring occasionally, until everything is well combined and heated through.
8. Step 8: Serve hot.

Smoothie Bowl

Calories: 810

Ingredients:

• Mixed berries 1 cup
• Banana 1
• Greek yogurt 1/2 cup
• Almond milk 1/2 cup
• Honey 1 tablespoon
• Granola 1/4 cup
• Chia seeds 1 tablespoon

Cooking Steps:

1. Step 1: In a blender, combine 1 cup of mixed berries, 1 banana, and 1/2 cup of Greek yogurt.
2. Step 2: Add 1/2 cup of almond milk and 1 tablespoon of honey.
3. Step 3: Blend until smooth and pour into a bowl.
4. Step 4: Top with 1/4 cup of granola and 1 tablespoon of chia seeds.

Chicken and Vegetable Stir-fry

Calories: 1012

Ingredients:

• Sesame oil 2 tablespoons
• Chicken breast 300g
• Broccoli 1 cup
• Bell pepper 1
• Snap peas 1/2 cup
• Soy sauce 1/4 cup
• Rice vinegar 1 tablespoon

Cooking Steps:

1. Step 1: Heat 2 tablespoons of sesame oil in a wok over medium heat.
2. Step 2: Add 300g of sliced chicken breast and stir-fry until cooked through.
3. Step 3: Add 1 cup of broccoli, 1 bell pepper (sliced), and 1/2 cup of snap peas.
4. Step 4: Stir-fry for 5 minutes, then add 1/4 cup of soy sauce and 1 tablespoon of rice vinegar.
5. Step 5: Cook for an additional 3-5 minutes until vegetables are tender.

Beef Tacos

Calories: 1065

Ingredients:

• Ground beef 250g
• Taco seasoning 1/2 packet
• Water 1/4 cup
• Taco shells 4
• Lettuce 1/2 cup
• Tomatoes 2
• Salsa 1/4 cup

Cooking Steps:

1. Step 1: Cook 250g of ground beef in a skillet over medium heat until browned.
2. Step 2: Add 1/2 packet of taco seasoning and 1/4 cup of water. Simmer for 5 minutes.
3. Step 3: Warm 4 taco shells in the oven.
4. Step 4: Fill each taco shell with the beef mixture.
5. Step 5: Top with shredded lettuce, diced tomatoes, and 1/4 cup of salsa.