Unlock Your Culinary Potential: A Beginner's 7-Day Meal Plan to Nourish, Energize, and Gain Weight Naturally!

Oatmeal with Fresh Fruit

Calories: 580

Ingredients:

• Rolled oats 100g
• Fresh fruit (strawberries, blueberries, or banana) 100g

Cooking Steps:

1. Step 1: In a saucepan, bring 1 cup of water to a boil.
2. Step 2: Add 100g of rolled oats and reduce the heat to low. Cook, stirring occasionally, for about 5 minutes or until the oats are soft and have absorbed the water.
3. Step 3: While the oats are cooking, wash and chop 100g of fresh fruit (such as strawberries, blueberries, or a banana).
4. Step 4: Remove the saucepan from the heat and let it sit for 1 minute.
5. Step 5: Serve the oatmeal in a bowl, topped with the fresh fruit.

Quinoa Salad with Avocado and Chickpeas

Calories: 770

Ingredients:

• Quinoa 100g
• Chickpeas 150g
• Avocado 150g
• Lemon juice 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: In a saucepan, bring 2 cups of water to a boil, then add the quinoa. Reduce the heat to low, cover, and let it simmer for 15 minutes until the quinoa is cooked and the water is absorbed.
3. Step 3: While the quinoa is cooking, drain and rinse a can of chickpeas (about 150g), and dice 1 avocado (around 150g).
4. Step 4: Once the quinoa is done, let it cool slightly, then mix it in a large bowl with the chickpeas and avocado.
5. Step 5: Season the salad with salt, pepper, and a squeeze of lemon juice.

Pasta Primavera (Vegetarian)

Calories: 920

Ingredients:

• Pasta (gluten-free if needed) 200g
• Bell peppers 100g
• Cherry tomatoes 100g
• Zucchini 100g
• Olive oil 1 tablespoon
• Parmesan cheese 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook 200g of your preferred pasta according to the package instructions. Drain and set aside.
2. Step 2: While the pasta is cooking, in a large pan, heat 1 tablespoon of olive oil over medium heat.
3. Step 3: Add 100g of chopped bell peppers, 100g of cherry tomatoes (halved), and 100g of zucchini (sliced) to the pan. Cook for 5-7 minutes until the vegetables are tender.
4. Step 4: Add the cooked pasta to the pan and toss to combine with the vegetables.
5. Step 5: Season with salt, pepper, and 1 tablespoon of grated Parmesan cheese.

Smoothie Bowl with Banana and Berries

Calories: 578

Ingredients:

• Frozen Mixed Berries 150g
• Banana 100g
• Unsweetened Almond Milk 240ml

Cooking Steps:

1. Step 1: Add 1 cup (150g) of frozen mixed berries to a blender.
2. Step 2: Peel 1 banana (100g) and add it to the blender.
3. Step 3: Pour in 1 cup (240ml) of unsweetened almond milk.
4. Step 4: Blend until smooth.
5. Step 5: Pour the smoothie into a bowl and top with fresh berries and granola (optional).

Caprese Salad with Fresh Basil

Calories: 693

Ingredients:

• Tomato 200g
• Mozzarella Cheese 100g
• Olive Oil 15ml
• Basil Leaves To Taste

Cooking Steps:

1. Step 1: Slice 200g of fresh tomatoes.
2. Step 2: Slice 100g of fresh mozzarella cheese.
3. Step 3: Arrange tomato and mozzarella slices alternately on a plate.
4. Step 4: Drizzle with 1 tablespoon (15ml) of olive oil.
5. Step 5: Season with salt, pepper, and fresh basil leaves.

Vegetarian Tacos with Black Beans and Corn

Calories: 925

Ingredients:

• Olive Oil 15ml
• Garlic 1 Clove
• Cooked Black Beans 150g
• Corn Kernels 150g
• Taco Shells As Needed
• Tomato To Taste
• Avocado To Taste
• Cilantro To Taste

Cooking Steps:

1. Step 1: Heat 1 tablespoon (15ml) of olive oil in a pan.
2. Step 2: Add 1 minced garlic clove and sauté for 1 minute.
3. Step 3: Add 1 cup (150g) of cooked black beans and 1 cup (150g) of corn kernels to the pan.
4. Step 4: Season with salt, pepper, and 1 teaspoon of cumin.
5. Step 5: Warm taco shells as per package instructions.
6. Step 6: Fill taco shells with the bean and corn mixture.
7. Step 7: Top with diced tomatoes, avocado slices, and chopped cilantro.

Whole Wheat Toast with Almond Butter

Calories: 577

Ingredients:

• Whole wheat bread 2 slices
• Almond butter 2 tablespoons

Cooking Steps:

1. Step 1: Toast two slices of whole wheat bread in a toaster until golden brown.
2. Step 2: Spread 2 tablespoons of almond butter evenly on the toasted bread.
3. Step 3: Optionally, top with banana slices or a drizzle of honey.

Lentil Soup with Mixed Vegetables

Calories: 682

Ingredients:

• Lentils 1 cup
• Olive oil 1 tablespoon
• Onion 1
• Carrot 1
• Celery stalk 1
• Vegetable broth 4 cups

Cooking Steps:

1. Step 1: Rinse and drain 1 cup of lentils.
2. Step 2: In a large pot, heat 1 tablespoon of olive oil over medium heat.
3. Step 3: Add 1 chopped onion, 1 chopped carrot, and 1 chopped celery stalk. Cook until vegetables are tender, around 5-7 minutes.
4. Step 4: Stir in the lentils and 4 cups of vegetable broth. Bring to a boil.
5. Step 5: Reduce heat and let it simmer until lentils are tender, around 20-25 minutes.
6. Step 6: Season with salt, pepper, and your choice of herbs and spices.

Stuffed Bell Peppers with Quinoa and Veggies

Calories: 1083

Ingredients:

• Bell peppers 4
• Quinoa 1 cup
• Olive oil 2 tablespoons
• Onion 1
• Zucchini 1
• Carrot 1
• Corn 1 cup

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Cut the tops off 4 bell peppers and remove the seeds. Set the bell peppers aside.
3. Step 3: Rinse 1 cup of quinoa under cold water. Cook the quinoa according to package instructions (this usually takes about 15 minutes).
4. Step 4: While the quinoa is cooking, chop 1 onion, 1 zucchini, and 1 carrot.
5. Step 5: In a large skillet, heat 2 tablespoons of olive oil over medium heat.
6. Step 6: Add the chopped onion, zucchini, carrot, and 1 cup of corn to the skillet. Cook, stirring occasionally, until the vegetables are tender, about 7-10 minutes.
7. Step 7: Once the quinoa is cooked, mix it with the sautéed vegetables in the skillet. Season with salt and pepper to taste.
8. Step 8: Stuff each bell pepper with the quinoa-vegetable mixture.
9. Step 9: Place the stuffed bell peppers in a baking dish and cover with foil.
10. Step 10: Bake in the preheated oven for 20-25 minutes, or until the bell peppers are tender.

Scrambled Eggs with Spinach

Calories: 578

Ingredients:

• Eggs 4 eggs (240 calories)
• Spinach 2 cups (14 calories)
• Olive Oil 1 tsp (40 calories)

Cooking Steps:

1. Step 1: Crack 4 eggs into a bowl, add a pinch of salt and pepper, and whisk until well combined.
2. Step 2: Heat a non-stick skillet over medium heat and lightly coat with cooking spray or 1 teaspoon of olive oil.
3. Step 3: Pour the eggs into the skillet and cook, stirring gently, until the eggs begin to set.
4. Step 4: Add 2 cups of fresh spinach and continue to cook until the eggs are fully cooked and the spinach is wilted.
5. Step 5: Transfer to a plate and serve immediately.

Hummus Wrap with Fresh Veggies

Calories: 750

Ingredients:

• Hummus 4 tbsp (240 calories)
• Whole wheat tortilla 1 large (200 calories)
• Mixed Fresh Veggies 1 cup (100 calories)

Cooking Steps:

1. Step 1: Spread 4 tablespoons of hummus evenly over a whole wheat tortilla.
2. Step 2: Layer the tortilla with 1 cup of mixed fresh veggies (sliced bell peppers, cucumbers, carrots, and lettuce).
3. Step 3: Roll the tortilla tightly and slice it in half.
4. Step 4: Serve the wrap immediately.

Baked Sweet Potato with Broccoli and Cheese

Calories: 931

Ingredients:

• Sweet Potatoes 2 medium (400 calories)
• Broccoli 1 cup (55 calories)
• Shredded Cheddar Cheese 1/2 cup (276 calories)
• Olive oil 1 tsp. (40 calories)

Cooking Steps:

1. Step 1: Preheat oven to 400°F (200°C).
2. Step 2: Wash and prick 2 medium sweet potatoes with a fork, then place them on a baking sheet.
3. Step 3: Bake in the oven for 45 minutes or until tender.
4. Step 4: Meanwhile, steam 1 cup of broccoli florets for 5-7 minutes until tender.
5. Step 5: Once the sweet potatoes are baked, cut them open and stuff each with 1/2 cup of steamed broccoli and 1/4 cup of shredded cheddar cheese.
6. Step 6: Return to the oven for 5 more minutes, or until the cheese is melted.

Avocado Toast with Poached Egg

Calories: 578

Ingredients:

• Gluten-free bread 2 slices
• Avocado 1 medium
• Large eggs 2
• Salt 1 pinch
• Pepper 1 pinch
• Vinegar 1 splash

Cooking Steps:

1. Step 1: Toast 2 slices of gluten-free bread until golden.
2. Step 2: While the bread is toasting, scoop out the flesh of 1 ripe avocado into a bowl and mash with a fork until smooth. Add a pinch of salt and pepper.
3. Step 3: Fill a pot with water and add a splash of vinegar. Bring to a gentle simmer.
4. Step 4: Crack 2 large eggs one at a time into a small bowl, then carefully slide each egg into the simmering water. Cook for 3-4 minutes until the whites are set but the yolks are still runny.
5. Step 5: Spread the mashed avocado evenly over the toasted bread slices.
6. Step 6: Using a slotted spoon, carefully remove the poached eggs from the water and place one on top of each piece of toast.
7. Step 7: Season the eggs with a pinch of salt and pepper. Optionally, garnish with a sprinkle of red pepper flakes.

Vegetarian Chili with Kidney Beans

Calories: 693

Ingredients:

• Olive oil 1 tbsp
• Onion 1 medium, diced
• Red bell pepper 1 medium, diced
• Garlic cloves 2, minced
• Chili powder 1 tbsp
• Cumin 1 tsp
• Paprika 1 tsp
• Diced tomatoes 1 can (400g)
• Kidney beans 1 can (400g)
• Vegetable broth 1 cup
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Heat 1 tablespoon of olive oil in a large pot over medium heat.
2. Step 2: Add 1 diced onion, 1 diced red bell pepper, and 2 minced garlic cloves. Cook until the vegetables are softened, about 5 minutes.
3. Step 3: Stir in 1 tablespoon of chili powder, 1 teaspoon of cumin, and 1 teaspoon of paprika. Cook for another 1-2 minutes until fragrant.
4. Step 4: Add 1 can of diced tomatoes (with juice), 1 can of kidney beans (drained and rinsed), and 1 cup of vegetable broth. Stir to combine.
5. Step 5: Bring the chili to a simmer and cook for 10-15 minutes, allowing flavors to meld together.
6. Step 6: Season with salt and pepper to taste. Optionally, serve with a dollop of sour cream or shredded cheese.

Mushroom Risotto with Parmesan

Calories: 1040

Ingredients:

• Vegetable broth 4 cups
• Olive oil 2 tbsp
• Onion 1 medium, diced
• Mushrooms 2 cups, sliced
• Arborio rice 1 cup
• White wine 1/2 cup
• Parmesan cheese 1/2 cup, grated
• Salt To taste
• Pepper To taste
• Parsley Optional, for garnish

Cooking Steps:

1. Step 1: In a medium saucepan, heat 4 cups of vegetable broth over low heat and keep warm.
2. Step 2: In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion and cook until softened, about 5 minutes.
3. Step 3: Add 2 cups of sliced mushrooms and cook until softened, about 5 minutes.
4. Step 4: Stir in 1 cup of Arborio rice and cook for 2-3 minutes, until the rice is lightly toasted.
5. Step 5: Pour in 1/2 cup of white wine and cook until the wine is mostly absorbed, about 2-3 minutes.
6. Step 6: Add 1 ladle of warm vegetable broth to the rice and cook, stirring constantly, until absorbed. Continue adding broth one ladle at a time, stirring constantly, until the rice is creamy and tender, about 18-20 minutes.
7. Step 7: Stir in 1/2 cup of grated Parmesan cheese and season with salt and pepper to taste. Optionally, garnish with chopped parsley.

Chia Pudding with Fresh Berries

Calories: 578

Ingredients:

• Chia seeds 3 tablespoons
• Almond milk 1 cup
• Fresh berries 1 handful
• Honey or maple syrup (optional) 1 teaspoon

Cooking Steps:

1. Step 1: In a bowl, mix 3 tablespoons of chia seeds with 1 cup of almond milk. Stir well to avoid clumps.
2. Step 2: Let the mixture sit for about 10 minutes, or refrigerate overnight for a thicker consistency.
3. Step 3: Once the pudding has thickened, add a handful of fresh berries on top.
4. Step 4: Optionally, you can drizzle a little honey or maple syrup for added sweetness.

Spinach and Feta Stuffed Pita

Calories: 693

Ingredients:

• Fresh spinach 1 cup
• Feta cheese 1/2 cup
• Olive oil 1 tablespoon
• Pita bread 1 piece

Cooking Steps:

1. Step 1: In a bowl, mix 1 cup of fresh spinach (chopped), 1/2 cup of crumbled feta cheese, and 1 tablespoon of olive oil.
2. Step 2: Cut a pita bread in half and open the pockets.
3. Step 3: Stuff the pita pockets with the spinach and feta mixture.
4. Step 4: Optionally, toast the stuffed pita in a pan for a few minutes for extra crispiness.

Veggie Burger with Sweet Potato Fries

Calories: 1041

Ingredients:

• Sweet potato 1 large
• Olive oil 1 tablespoon
• Veggie burger patty 1 piece
• Whole wheat bun 1 piece
• Lettuce 1 leaf
• Tomato 2 slices
• Salt and pepper to taste
• Condiments (optional) as desired

Cooking Steps:

1. Step 1: Preheat the oven to 425°F. Cut one large sweet potato into fries and toss with 1 tablespoon of olive oil, salt, and pepper.
2. Step 2: Spread the fries evenly on a baking sheet and bake for 25 minutes, turning halfway through.
3. Step 3: While the fries are baking, heat a pan over medium heat and cook a veggie burger patty for 4-5 minutes on each side until heated through.
4. Step 4: Assemble the veggie burger with a whole wheat bun, and add some lettuce, tomato slices, and your favorite condiments.
5. Step 5: Serve the burger with sweet potato fries on the side.