Master the Kitchen: Your Ultimate 12-Week Beginner Meal Plan to Healthy Weight Gain with Balanced Bites!

Smoothie with Spinach, Banana, and Almond Milk

Calories: 723

Ingredients:

• Banana 200g
• Spinach 100g
• Almond milk 200ml

Cooking Steps:

1. Step 1: Peel and slice one banana.
2. Step 2: Wash and drain a handful of fresh spinach.
3. Step 3: In a blender, add the banana slices, spinach, and 1 cup of almond milk. Optionally, add a spoon of honey or a scoop of protein powder.
4. Step 4: Blend all ingredients until smooth. This usually takes about 30-60 seconds.
5. Step 5: Pour the smoothie into a glass and serve immediately.

Quinoa Salad with Black Beans and Corn

Calories: 867

Ingredients:

• Quinoa 200g
• Black beans 150g
• Corn 150g
• Lime juice 2 tablespoons
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Rinse the quinoa under cold water.
2. Step 2: In a pot, bring 2 cups of water to a boil. Add quinoa, cover, and reduce to a simmer for about 15 minutes until the water is absorbed.
3. Step 3: While the quinoa is cooking, drain and rinse the black beans.
4. Step 4: In a large bowl, combine the cooked quinoa, black beans, corn, and any additional veggies like bell peppers and tomatoes.
5. Step 5: For the dressing, mix lime juice, olive oil, salt, and pepper in a small bowl. Pour over the salad and toss to combine.

Spaghetti with Marinara Sauce and Parmesan

Calories: 1159

Ingredients:

• Spaghetti 400g
• Marinara sauce 250ml
• Parmesan cheese 50g

Cooking Steps:

1. Step 1: Boil water in a large pot and cook the spaghetti according to the package instructions until al dente.
2. Step 2: While the spaghetti is cooking, heat the marinara sauce in a pan over medium heat.
3. Step 3: Drain the spaghetti and add it to the pan with the marinara sauce. Toss to coat.
4. Step 4: Serve the spaghetti on a plate and sprinkle with grated Parmesan cheese.

Oatmeal with Apple Slices and Cinnamon

Calories: 723

Ingredients:

• Rolled Oats 1 cup
• Water 2 cups
• Apple 1 medium (200g)
• Ground Cinnamon 1 teaspoon

Cooking Steps:

1. Step 1: Add 1 cup of rolled oats and 2 cups of water into a medium saucepan. Bring to a boil, then reduce heat and simmer for about 5 minutes, stirring occasionally.
2. Step 2: While the oats are cooking, core and slice 1 medium apple (approx. 200g).
3. Step 3: Once the oats are cooked, stir in the apple slices and continue to cook for another 2-3 minutes until the apples are slightly softened.
4. Step 4: Remove from heat and stir in 1 teaspoon of ground cinnamon.
5. Step 5: Serve immediately, optionally garnishing with a drizzle of honey or a sprinkle of additional cinnamon.

Chicken Caesar Salad

Calories: 869

Ingredients:

• Chicken Breast 200g
• Romaine Lettuce 2 cups
• Parmesan Cheese 1/4 cup
• Caesar Dressing 2 tablespoons
• Croutons Handful

Cooking Steps:

1. Step 1: Heat a grill pan over medium-high heat. Season 200g of chicken breast with salt and pepper.
2. Step 2: Grill the chicken for about 5-7 minutes on each side, or until fully cooked. Let it rest for a few minutes before slicing.
3. Step 3: While the chicken is grilling, wash and chop 2 cups of Romaine lettuce.
4. Step 4: In a large bowl, combine the chopped Romaine lettuce, 1/4 cup grated Parmesan cheese, and 2 tablespoons of Caesar dressing.
5. Step 5: Top the salad with the grilled chicken slices and a handful of croutons.

Baked Salmon with Roasted Broccoli

Calories: 1156

Ingredients:

• Salmon Fillets 2 fillets (200g each)
• Olive Oil 2 tablespoons
• Broccoli Florets 2 cups
• Salt to taste
• Pepper to taste
• Herbs to taste

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: Place 2 salmon fillets (200g each) on a baking sheet. Drizzle with olive oil and season with salt, pepper, and any herbs of choice.
3. Step 3: On a separate baking sheet, spread out 2 cups of broccoli florets. Drizzle with olive oil, and season with salt and pepper.
4. Step 4: Bake both the salmon and broccoli for about 20 minutes, or until the salmon is cooked through and the broccoli is tender and slightly charred.
5. Step 5: Serve the baked salmon with the roasted broccoli on the side.

Whole Grain Toast with Peanut Butter and Banana

Calories: 724

Ingredients:

• Whole grain bread 2 slices
• Peanut butter 2 tbsp
• Banana 1 medium

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread until golden brown.
2. Step 2: Spread 2 tablespoons of peanut butter equally on each slice of toast.
3. Step 3: Slice one medium banana and place the slices on top of the peanut butter.
4. Step 4: Serve immediately.

Tuna Salad Wrap

Calories: 911

Ingredients:

• Canned tuna 1 can
• Mayonnaise 2 tbsp
• Cucumber 1 small
• Red onion 1/4 piece
• Whole grain tortilla 1

Cooking Steps:

1. Step 1: Drain a can of tuna and add it to a bowl.
2. Step 2: Add 2 tablespoons of mayonnaise and mix well.
3. Step 3: Chop a small cucumber and 1/4 red onion, add them to the bowl, and mix again.
4. Step 4: Lay a whole grain tortilla flat and spread the tuna salad mixture evenly down the center.
5. Step 5: Roll up the tortilla tightly.
6. Step 6: Serve immediately, or refrigerate for later.

Beef Stir-fry with Mixed Vegetables

Calories: 1157

Ingredients:

• Beef 200g
• Cooking oil 1 tbsp
• Mixed vegetables 1 cup
• Soy sauce 2 tbsp

Cooking Steps:

1. Step 1: Slice 200g of beef into thin strips.
2. Step 2: Heat 1 tablespoon of oil in a large skillet over medium-high heat.
3. Step 3: Add the beef strips to the skillet and cook for 5-7 minutes until browned.
4. Step 4: Add 1 cup of mixed vegetables (bell peppers, broccoli, and carrots) to the skillet.
5. Step 5: Stir-fry for an additional 5-7 minutes until vegetables are tender.
6. Step 6: Add 2 tablespoons of soy sauce and stir well.
7. Step 7: Serve immediately.

Scrambled Eggs with Spinach and Cheese

Calories: 724

Ingredients:

• Eggs 3 large
• Butter 1 tbsp
• Spinach 50g
• Cheese 30g

Cooking Steps:

1. Step 1: Heat a non-stick skillet over medium heat.
2. Step 2: Add 1 tablespoon of butter to the skillet and let it melt.
3. Step 3: In a bowl, whisk 3 eggs with a pinch of salt and pepper.
4. Step 4: Add the whisked eggs to the skillet and stir gently.
5. Step 5: When the eggs are halfway cooked, add 50g of chopped spinach.
6. Step 6: Continue to cook until the eggs are just set.
7. Step 7: Sprinkle 30g of shredded cheese over the eggs and mix until melted.
8. Step 8: Serve hot with a side of whole-wheat toast if desired.

Chicken and Avocado Salad

Calories: 1012

Ingredients:

• Chicken breast 150g
• Avocado 1 medium
• Cherry tomatoes 100g
• Cucumber 50g
• Mixed greens 1 handful
• Olive oil 1 tbsp
• Lemon juice 1 tbsp
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Grill or pan-fry 150g of chicken breast until fully cooked, about 7 minutes per side.
2. Step 2: Let the chicken rest for a few minutes, then slice it into strips.
3. Step 3: In a large bowl, mix 1 chopped avocado, 100g cherry tomatoes (halved), 50g cucumber (sliced), and a handful of mixed greens.
4. Step 4: Add the sliced chicken on top.
5. Step 5: Drizzle with 2 tablespoons of a simple vinaigrette (olive oil, lemon juice, salt, and pepper).
6. Step 6: Toss gently to combine and serve immediately.

Vegetable Pasta Primavera

Calories: 1156

Ingredients:

• Whole-wheat pasta 200g
• Olive oil 2 tbsp
• Bell peppers 100g
• Zucchini 100g
• Cherry tomatoes 100g
• Garlic 2 cloves
• Parmesan cheese 30g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Cook 200g of whole-wheat pasta according to package instructions. Drain and set aside.
2. Step 2: In a large skillet, heat 2 tablespoons of olive oil over medium heat.
3. Step 3: Add 100g of chopped bell peppers, 100g of chopped zucchini, and 100g of cherry tomatoes. Sauté for 5-7 minutes until tender.
4. Step 4: Add 2 cloves of minced garlic and sauté for another minute.
5. Step 5: Add the cooked pasta to the skillet and toss to combine.
6. Step 6: Season with salt and pepper to taste.
7. Step 7: Sprinkle with 30g of grated Parmesan cheese and serve hot.

Chia Seed Pudding with Mixed Fruits

Calories: 723

Ingredients:

• Chia Seeds 28g
• Almond Milk 240ml
• Mixed Fruits 150g

Cooking Steps:

1. Step 1: In a bowl, mix 2 tablespoons of chia seeds with 1 cup of almond milk.
2. Step 2: Stir well and let it sit for about 5 minutes.
3. Step 3: Stir again to prevent clumping and refrigerate overnight or for at least 2 hours.
4. Step 4: Top with 1/2 cup of mixed fruits like berries, banana slices, and mango chunks before serving.

Turkey and Swiss Cheese Wrap

Calories: 1012

Ingredients:

• Whole Wheat Tortilla 1 piece (70g)
• Turkey Slices 100g
• Swiss Cheese 50g
• Baby Spinach 30g
• Tomato 50g
• Mayonnaise 15g

Cooking Steps:

1. Step 1: Lay a whole wheat tortilla on a flat surface.
2. Step 2: Spread 1 tablespoon of mayonnaise or your preferred spread evenly over the tortilla.
3. Step 3: Layer 100g of turkey slices, 50g of Swiss cheese, a handful of baby spinach, and sliced tomatoes in the center of the tortilla.
4. Step 4: Fold in the sides and roll the tortilla tightly into a wrap.
5. Step 5: Slice in half and serve immediately.

Stuffed Bell Peppers with Ground Beef and Rice

Calories: 1157

Ingredients:

• Bell Peppers 4 pieces
• Ground Beef 200g
• Cooked Rice 1 cup (200g)
• Tomato Sauce 240ml
• Olive Oil 1 tablespoon
• Salt to taste
• Pepper to taste
• Herbs to taste

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Cut the tops off 4 bell peppers and remove the seeds and membranes.
3. Step 3: In a pan, heat 1 tablespoon olive oil over medium heat.
4. Step 4: Add 200g of ground beef and cook until browned.
5. Step 5: Stir in 1 cup of cooked rice, 1 cup of tomato sauce, and season with salt, pepper, and herbs to taste.
6. Step 6: Stuff each bell pepper with the beef and rice mixture.
7. Step 7: Place the stuffed peppers in a baking dish, cover with foil, and bake in the preheated oven for 20 minutes.
8. Step 8: Remove the foil and bake for an additional 5 minutes.

Berry Smoothie Bowl

Calories: 723

Ingredients:

• Mixed berries 200g
• Banana 1
• Almond milk 180ml
• Greek yogurt 50g
• Granola 30g
• Strawberries Handful
• Honey Drizzle

Cooking Steps:

1. Step 1: Add 200g of mixed berries, 1 banana, 180ml almond milk, and 50g Greek yogurt to a blender.
2. Step 2: Blend until smooth.
3. Step 3: Pour the smoothie into a bowl.
4. Step 4: Top with 30g granola, a handful of sliced strawberries, and a drizzle of honey.

Grilled Chicken and Quinoa Salad

Calories: 935

Ingredients:

• Quinoa 100g
• Chicken breast 150g
• Cherry tomatoes 50g
• Cucumber 1
• Arugula 50g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Cook 100g quinoa according to the package instructions and let it cool.
2. Step 2: Season 150g of chicken breast with salt, pepper, and olive oil.
3. Step 3: Grill the chicken on medium heat for 6-8 minutes per side, or until fully cooked.
4. Step 4: Slice the grilled chicken into strips.
5. Step 5: In a large bowl, combine the cooled quinoa, sliced chicken, 50g cherry tomatoes (halved), 1 diced cucumber, and 50g arugula.
6. Step 6: Drizzle with 2 tablespoons of olive oil and 1 tablespoon of lemon juice. Toss to combine.

Shrimp Tacos with Cabbage Slaw

Calories: 1203

Ingredients:

• Shrimp 200g
• Cabbage 150g
• Carrots 50g
• Apple cider vinegar 2 tablespoons
• Lime juice 1 tablespoon
• Tortillas 4 small
• Olive oil 1 tablespoon
• Salt To taste
• Pepper To taste
• Paprika 1 teaspoon
• Sour cream Optional

Cooking Steps:

1. Step 1: Season 200g shrimp with salt, pepper, paprika, and olive oil.
2. Step 2: Heat a pan over medium heat and cook the shrimp for 2-3 minutes per side, or until pink and cooked through.
3. Step 3: In a separate bowl, combine 150g shredded cabbage, 50g shredded carrots, 2 tablespoons apple cider vinegar, and 1 tablespoon lime juice to make the slaw.
4. Step 4: Warm 4 small tortillas in a dry skillet over medium heat.
5. Step 5: Assemble the tacos by placing shrimp and cabbage slaw on each tortilla.
6. Step 6: Optional: Top with a spoonful of sour cream and a sprinkle of cilantro.