From Novice to Nourished: Your Ultimate Guide to the 'Balanced Bites Weekly Plan' for Weight Gain Success!

Avocado Toast with Poached Egg

Calories: 688

Ingredients:

• whole wheat bread 80g
• avocado 100g
• egg 120g
• lemon juice 10ml
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: Toast the whole wheat bread until golden brown.
2. Step 2: While the bread is toasting, bring a pot of water to a simmer, add a splash of vinegar.
3. Step 3: Crack the eggs into a bowl then slowly tip them into the simmering water. Cook for 3-4 minutes.
4. Step 4: In a bowl, mash the avocado with a fork, adding a pinch of salt, pepper, and lemon juice to taste.
5. Step 5: Spread the mashed avocado over the toasted bread.
6. Step 6: Carefully remove the poached eggs with a slotted spoon and place them on top of the avocado toast.

Grilled Cheese Sandwich with Tomato Soup

Calories: 918

Ingredients:

• white bread 100g
• cheddar cheese 60g
• butter 10g
• tomatoes 200g
• onion 50g
• vegetable broth 200ml
• salt to taste
• oil 10ml

Cooking Steps:

1. Step 1: For the soup, dice the tomatoes and onions.
2. Step 2: In a pot, sauté onions with a little oil until soft, then add diced tomatoes and simmer for 10 minutes.
3. Step 3: Add vegetable broth to the pot, season with salt, and simmer for another 5 minutes.
4. Step 4: Puree the soup with a hand blender until smooth.
5. Step 5: For the sandwich, butter the outsides of the bread slices.
6. Step 6: Place cheese slices between two buttered bread slices.
7. Step 7: Grill the sandwich on a pan until the cheese is melted and bread is golden on both sides.

Vegetable Stir Fry with Rice

Calories: 1019

Ingredients:

• jasmine rice 150g
• bell peppers 100g
• broccoli 100g
• soy sauce 30ml
• oil 15ml

Cooking Steps:

1. Step 1: Cook the jasmine rice according to package instructions.
2. Step 2: Chop the bell peppers, broccoli, and other preferred vegetables.
3. Step 3: In a large pan or wok, heat some oil over medium-high heat.
4. Step 4: Add the chopped vegetables, stir-fry for 5-7 minutes until tender.
5. Step 5: Add soy sauce and stir to combine.
6. Step 6: Serve the stir-fried vegetables over the cooked jasmine rice.

Banana Oatmeal

Calories: 656

Ingredients:

• Rolled Oats 50g
• Banana 1 medium
• Cinnamon Pinch
• Water 1 cup

Cooking Steps:

1. Step 1: In a small pot, bring 1 cup of water to a boil.
2. Step 2: Add 50g of rolled oats to the boiling water, reduce heat, and simmer for 5 minutes.
3. Step 3: Slice 1 medium banana and stir into the oats.
4. Step 4: Cook for another 2 minutes, stirring frequently.
5. Step 5: Pour the oatmeal into a bowl and top with a pinch of cinnamon.

Quinoa and Black Bean Salad

Calories: 918

Ingredients:

• Quinoa 100g
• Black Beans 100g
• Cherry Tomatoes 50g
• Cucumber 30g
• Olive Oil 1 tbsp
• Lime Juice Squeeze
• 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 200ml of water to a boil and add the quinoa. Cover and simmer for 12 minutes.
3. Step 3: In a large bowl, combine cooked quinoa with 100g of black beans, 50g of chopped cherry tomatoes, and 30g of diced cucumber.
4. Step 4: Dress the salad with 1 tablespoon of olive oil and a squeeze of lime juice.
5. Step 5: Season with salt and pepper to taste.

Pasta Primavera

Calories: 1051

Ingredients:

• Pasta 120g
• Bell Peppers 50g
• Zucchini 50g
• Broccoli 50g
• Olive Oil 1 tbsp
• Parmesan Cheese 30g
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Bring a large pot of salted water to a boil and cook 120g of pasta until al dente.
2. Step 2: Meanwhile, heat 1 tablespoon of olive oil in a large skillet over medium heat.
3. Step 3: Add 50g of sliced bell peppers, 50g of sliced zucchini, and 50g of broccoli florets, sauté for 5 minutes.
4. Step 4: Drain the pasta and add it to the skillet along with 30g of grated parmesan cheese.
5. Step 5: Toss everything together, season with salt and pepper, and serve warm.

Greek Yogurt with Berries and Granola

Calories: 656

Ingredients:

• Greek yogurt 200g
• Mixed berries 50g
• Granola 50g

Cooking Steps:

1. Step 1: In a large bowl, scoop 200g of plain Greek yogurt.
2. Step 2: Top the yogurt with 50g of mixed berries such as strawberries and blueberries.
3. Step 3: Sprinkle 50g of granola over the berries.
4. Step 4: Mix gently and serve immediately.

Hummus and Veggie Wrap

Calories: 787

Ingredients:

• Whole wheat tortilla 1 piece
• Hummus 100g
• Cucumber 50g
• Shredded carrots 50g
• Bell pepper 50g

Cooking Steps:

1. Step 1: Lay out a whole wheat tortilla on a flat surface.
2. Step 2: Spread 100g of hummus evenly across the tortilla.
3. Step 3: Layer 50g of sliced cucumbers, 50g of shredded carrots, and 50g of bell pepper strips on top of the hummus.
4. Step 4: Roll the tortilla tightly into a wrap and cut in half before serving.

Mushroom Risotto

Calories: 1312

Ingredients:

• Olive oil 1 tbsp
• Chopped mushrooms 100g
• Arborio rice 200g
• Vegetable broth 500ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: In a medium pan, heat 1 tbsp of olive oil over medium heat.
2. Step 2: Add 100g of finely chopped mushrooms and cook until browned.
3. Step 3: Add 200g of arborio rice to the pan, stirring for 2 minutes.
4. Step 4: Slowly add 500ml of vegetable broth, stirring continuously until the rice is cooked and creamy.
5. Step 5: Season with salt and pepper to taste and serve hot.

Smoothie Bowl with Almonds

Calories: 675

Ingredients:

• Mixed berries 100g
• Banana 1 medium
• Almond milk 120ml
• Sliced almonds 10g
• Honey 1 tablespoon
• Granola 1/4 cup

Cooking Steps:

1. Step 1: Blend 1 cup of mixed berries with 1 banana and 1/2 cup of almond milk until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with 10g of sliced almonds and 1 tablespoon of honey.
4. Step 4: Sprinkle 1/4 cup of granola on top and serve immediately.

Egg Salad Sandwich

Calories: 825

Ingredients:

• Eggs 2 large
• Mayonnaise 1 tablespoon
• Whole-grain bread 2 slices
• Lettuce 2 leaves
• Salt pinch
• Pepper pinch

Cooking Steps:

1. Step 1: Boil 2 eggs for 8 minutes, then cool and peel.
2. Step 2: Mash the eggs in a bowl and mix with 1 tablespoon of mayonnaise, salt, and pepper.
3. Step 3: Spread the egg mixture onto 2 slices of whole-grain bread.
4. Step 4: Add lettuce leaves and close with another slice of bread.

Veggie Burger with Sweet Potato Fries

Calories: 1130

Ingredients:

• Sweet potato 200g
• Veggie burger patty 1
• Whole grain bun 1
• Lettuce 1 leaf
• Tomato 2 slices
• Onion 2 slices

Cooking Steps:

1. Step 1: Bake a medium-sized sweet potato in a preheated oven at 200°C for 30 minutes, then slice into fries.
2. Step 2: Cook a store-bought veggie burger patty in a skillet over medium heat for 5 minutes each side.
3. Step 3: Serve the patty in a whole grain bun with lettuce, tomato, and onion slices.
4. Step 4: Serve the sweet potato fries on the side.

Peanut Butter and Banana Sandwich

Calories: 700

Ingredients:

• Whole grain bread 2 slices
• Peanut butter 2 tablespoons
• Banana 1 large

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: Spread peanut butter evenly on each slice of toasted bread.
3. Step 3: Peel and slice bananas.
4. Step 4: Arrange banana slices on top of the peanut butter.
5. Step 5: Optionally sprinkle some cinnamon for extra flavor.
6. Step 6: Assemble the sandwich by placing one slice on top of the other.

Caprese Salad

Calories: 825

Ingredients:

• Fresh mozzarella 100g
• Tomatoes 2 medium
• Fresh basil leaves Handful
• Olive oil 1 tablespoon
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Slice the fresh mozzarella and tomatoes evenly.
2. Step 2: Arrange the slices alternately with basil leaves on a serving platter.
3. Step 3: Drizzle with olive oil.
4. Step 4: Sprinkle with salt and black pepper to taste.

Vegetarian Chili

Calories: 1100

Ingredients:

• Onion 1 large
• Garlic 2 cloves
• Bell pepper 1 red
• Zucchini 1 medium
• Corn 150g
• Canned tomatoes 400g
• Kidney beans 400g
• Olive oil 1 tablespoon
• Cumin 1 teaspoon
• Chili powder 1 teaspoon
• Salt To taste
• Black pepper To taste
• Cilantro 1/4 cup chopped

Cooking Steps:

1. Step 1: In a large pot, heat olive oil over medium heat.
2. Step 2: Add chopped onions and garlic, sauté until fragrant.
3. Step 3: Add bell peppers, zucchini, and corn, cook until softened.
4. Step 4: Stir in canned tomatoes and kidney beans.
5. Step 5: Season with cumin, chili powder, salt, and pepper.
6. Step 6: Simmer for 15 minutes, stirring occasionally.
7. Step 7: Serve hot with garnished chopped cilantro.

Chia Seed Pudding with Fruit

Calories: 656

Ingredients:

• Chia seeds 40g
• Almond milk 200ml
• Strawberries 50g
• Blueberries 50g

Cooking Steps:

1. Step 1: In a bowl, combine 40g of chia seeds and 200ml of almond milk.
2. Step 2: Stir well and let it sit for 5 minutes to thicken.
3. Step 3: Add 50g of sliced strawberries and 50g of blueberries on top.
4. Step 4: Refrigerate overnight or for at least an hour before serving.

Falafel Wrap

Calories: 918

Ingredients:

• Falafel 4 pieces
• Whole-wheat wrap 1 large
• Hummus 30g
• Cucumber 50g
• Lettuce 30g

Cooking Steps:

1. Step 1: Prepare 4 falafel balls according to package instructions or use pre-made falafel.
2. Step 2: Warm up a large whole-wheat wrap in a pan for 1 minute.
3. Step 3: Spread 30g of hummus evenly on the wrap.
4. Step 4: Place the falafel balls, 50g of sliced cucumber, and 30g of shredded lettuce on the wrap.
5. Step 5: Roll the wrap tightly and cut in half before serving.

Eggplant Parmesan

Calories: 1050

Ingredients:

• Eggplant 1 large
• Egg 1
• Breadcrumbs 50g
• Olive oil 2 tablespoons
• Marinara sauce 150g
• Mozzarella cheese 100g

Cooking Steps:

1. Step 1: Slice one large eggplant into 1/4-inch rounds.
2. Step 2: Dip each slice in beaten egg and then coat with breadcrumbs.
3. Step 3: Fry the slices in a pan with a little olive oil until golden brown.
4. Step 4: Layer the fried eggplant, 150g of marinara sauce, and 100g of mozzarella cheese in a baking dish.
5. Step 5: Bake in a preheated oven at 180°C for 10 minutes or until the cheese is melted and bubbly.

Pancakes with Maple Syrup

Calories: 650

Ingredients:

• all-purpose flour 150g
• sugar 10g
• baking powder 10g
• milk 200ml
• egg 1
• maple syrup 30ml

Cooking Steps:

1. Step 1: In a bowl, mix 150g all-purpose flour with 10g sugar and 10g baking powder.
2. Step 2: In another bowl, whisk 200ml milk with 1 egg.
3. Step 3: Combine the wet and dry ingredients.
4. Step 4: Heat a non-stick pan over medium heat and pour a ladle of batter.
5. Step 5: Cook until bubbles form, flip, and cook for another minute.
6. Step 6: Serve with 30ml maple syrup drizzled on top.

Grilled Veggie Panini

Calories: 787

Ingredients:

• bell peppers 100g
• zucchini 100g
• olive oil 10g
• mozzarella cheese 50g

Cooking Steps:

1. Step 1: Slice 100g of bell peppers and 100g of zucchini.
2. Step 2: Brush the vegetables and bread with 10g olive oil.
3. Step 3: Grill vegetables for 3 minutes.
4. Step 4: Assemble panini with 50g mozzarella cheese.
5. Step 5: Cook in a grill press for 3 minutes until cheese melts.

Spinach and Ricotta Lasagna

Calories: 1188

Ingredients:

• spinach 200g
• ricotta cheese 150g
• tomato sauce 50g
• lasagna sheets 3 sheets (pre-cooked)
• parmesan cheese 50g

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C).
2. Step 2: Wilt 200g spinach in a pan.
3. Step 3: Mix spinach with 150g ricotta cheese.
4. Step 4: Layer cooked lasagna sheets, ricotta mixture, 50g tomato sauce, and repeat.
5. Step 5: Top with 50g grated parmesan.
6. Step 6: Bake for 20 minutes until golden.