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

Posted on August 6, 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 tailored to help you gain weight healthily over the course of 12 weeks, accommodating your sedentary lifestyle with office work while incorporating a moderate variety of meals.

Easy-to-cook recipes, specifically designed for beginners, come with simple yet nutritious ingredients.

Cover image
Smart meals, no hassle. Just deliciousness.

Embarking on a Culinary Adventure

In a world where fast food reigns supreme and microwave meals dominate our busy lifestyles, one might underestimate the power of a wholesome, well-structured meal plan. If you're an 18-year-old stepping into the realm of cooking for the first time, you might find yourself overwhelmed by the myriad of options available. But fear not! Enter the Balanced Bites Weekly Feast, a delightful culinary blueprint crafted just for you. This meal plan isn’t just about eating; it’s about transforming the way you think about food and nutrition, especially as you strive to gain weight healthily over the next 12 weeks. Picture this: simple, quick, and delicious meals prepared with love and care—all while nourishing your body with essential nutrients. With a target of around 2892 calories per day, Balanced Bites aims to accommodate your sedentary lifestyle, ensuring you’re fueling your body with the right ingredients without feeling bogged down by complexities in the kitchen. It’s the perfect introduction for any beginner who wishes to master the art of cooking while also prioritizing health.

The Importance of Eating Healthy

Eating healthy isn’t just a trend; it’s a necessity, especially in our fast-paced environments where convenience often trumps nutrition. As you embark on adulthood, developing healthy eating habits can have profound impacts on your physical and mental well-being. A balanced meal plan provides the structure needed to ensure you're getting the right mix of macronutrients—carbohydrates, proteins, and fats—along with vital vitamins and minerals. What’s even more remarkable about a personalized meal planner is that it takes into consideration your unique needs and preferences. For someone at the cusp of adulthood with the goal of gaining weight in a safe and sustainable manner, it’s crucial to engage in a systematic approach to meals that keeps you motivated and excited about what’s on your plate. Balanced Bites does just that: with easy-to-cook recipes designed for beginners, it opens the door to a world of nutritious eating while being uncomplicated and enjoyable.

Your Weekly Meal Journey

So, what can you expect each week? There’s something invigorating about the vibrant colors and flavors on your plate, and with Balanced Bites, every day presents a new culinary delight that can be whipped up in under 30 minutes. Let’s explore an enticing week of meals. **Day 1** kicks off with a delightful breakfast of **Greek Yogurt with Honey and Berries**, followed by a scrumptious **Turkey and Avocado Sandwich** for lunch. For dinner, relish in **Grilled Chicken with Steamed Veggies**, a perfect way to end your day with wholesome goodness. On **Day 2**, a crisp **Smoothie with Spinach, Banana, and Almond Milk** perks you up in the morning, while a **Quinoa Salad with Black Beans and Corn** fuels your midday. Dinner takes a nostalgic turn with **Spaghetti with Marinara Sauce and Parmesan**, offering comfort in every bite. Each subsequent day is just as joyous. From **Oatmeal with Apple Slices and Cinnamon** to the satisfying **Baked Salmon with Roasted Broccoli**, you’ll discover meals that not only cater to your taste buds but also reinforce your goals. Fancy a wrap? The **Tuna Salad Wrap** on **Day 4** is both quick and nutritious. And as the week concludes, indulge in delightful **Shrimp Tacos with Cabbage Slaw** on **Day 7**, bringing a fresh burst of flavor to your culinary repertoire.

Simplicity Meets Flavor

What’s truly captivating about the Balanced Bites Weekly Feast is its philosophy: the art of cooking need not be complicated. Each recipe showcases a handful of straightforward yet nutritious ingredients. Whether you’re channeling your inner chef or merely looking to satisfy your hunger, the joy of cooking can be as simple as throwing together **Scrambled Eggs with Spinach and Cheese** or creating **Chia Seed Pudding with Mixed Fruits** for breakfast. Finding your passion in the kitchen is not just about the finished meal; it’s about the process, the experimentation, and the flavors that intertwine. This meal plan encourages you to find joy in every step—from grocery shopping for fresh ingredients to plating your creations beautifully.

Closing Thoughts: Your Culinary Voyage Awaits

Eating healthy doesn’t have to be a chore. Rather, it’s a celebration of flavors and colors, designed to nourish your body while you explore the world of cooking. By embarking on this personalized journey with Balanced Bites, not only are you setting yourself up for success in gaining healthy weight, but you are also fostering a lifelong relationship with food that prioritizes well-being and satisfaction. So, grab your apron, rally your kitchen tools, and get ready to embrace the delicious routing ahead. With Balanced Bites, you won't just discover a meal plan; you'll unveil a treasure trove of culinary delights that invite you to enjoy every bite and relish the transformative experience of eating well.

Each day brings new and exciting meals, all prepared in under 30 minutes.

Say goodbye to 'What's for dinner?' with AI meal plans that know what you crave.

Here’s what you can look forward to each week: Start your days with high-energy breakfasts like Greek Yogurt with Honey and Berries or a Berry Smoothie Bowl. Energizing lunches like a Turkey and Avocado Sandwich or Quinoa Salad with Black Beans and Corn keep you fueled. For dinners, savor the deliciousness of Grilled Chicken with Steamed Veggies, Baked Salmon with Roasted Broccoli, or Shrimp Tacos with Cabbage Slaw. Whether it’s enjoying the crisp freshness of a Chicken Caesar Salad or indulging in comforting Vegetable Pasta Primavera, this meal plan ensures you enjoy each bite while working toward your target weight of 169 lbs

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

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.
10 minutes
Easy

Lunch

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.
15 minutes
Easy

Dinner

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.
25 minutes
Easy

Tuesday

Breakfast

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.
10 minutes
Easy

Lunch

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.
15 minutes
Easy

Dinner

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.
25 minutes
Easy

Wednesday

Breakfast

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.
10 minutes
Easy

Lunch

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.
10 minutes
Easy

Dinner

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.
20 minutes
Easy

Thursday

Breakfast

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.
10 minutes
Easy

Lunch

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.
15 minutes
Easy

Dinner

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.
25 minutes
Easy

Friday

Breakfast

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.
10 minutes
Easy

Lunch

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.
10 minutes
Easy

Dinner

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.
25 minutes
Easy

Saturday

Breakfast

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.
10 minutes
Easy

Lunch

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.
15 minutes
Easy

Dinner

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.
20 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.
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Explore Rex.Fit's innovative solutions to support your health and wellness at Rex.Fit.

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