Balanced Bites: The Ultimate Weekly Meal Plan for Healthy Weight Gain on a Beginner’s Budget!

Banana Smoothie

Calories: 768

Ingredients:

• Banana 2 pieces
• Milk 250 ml
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: Peel 2 ripe bananas and slice them into small pieces.
2. Step 2: Add the banana slices into a blender.
3. Step 3: Pour in 250 ml of milk or a dairy-free alternative.
4. Step 4: Add 1 tablespoon of honey or maple syrup to sweeten.
5. Step 5: Blend until smooth and creamy.
6. Step 6: Pour the smoothie into a glass and enjoy.

Turkey Sandwich

Calories: 1029

Ingredients:

• Whole Grain Bread 4 slices
• Turkey Breast 100g
• Cheddar Cheese 2 slices
• Tomato 1 medium
• Lettuce 4 leaves
• Mayonnaise 2 tablespoons

Cooking Steps:

1. Step 1: Toast 4 slices of whole grain bread until golden brown.
2. Step 2: Spread a thin layer of mayonnaise on each slice of bread.
3. Step 3: Add 100g of sliced turkey breast onto two of the bread slices.
4. Step 4: Place a slice of cheddar cheese on top of the turkey.
5. Step 5: Add slices of tomato and lettuce leaves.
6. Step 6: Top with the remaining bread slices and cut in half.

Grilled Chicken with Quinoa Salad

Calories: 1279

Ingredients:

• Chicken Breast 150g
• Quinoa 100g
• Bell Pepper 1 medium
• Cucumber 1/2
• Parsley handful
• Olive Oil 2 tablespoons
• Lemon Juice 1 lemon

Cooking Steps:

1. Step 1: Preheat the grill on medium heat.
2. Step 2: Season 150g chicken breast with salt and pepper.
3. Step 3: Grill the chicken for about 8 minutes on each side until cooked.
4. Step 4: In a pot, bring 250 ml of water to a boil.
5. Step 5: Add 100g quinoa and cook for 10 minutes until fluffy.
6. Step 6: Dice 1 bell pepper and 1/2 cucumber.
7. Step 7: In a bowl, combine cooked quinoa, diced bell pepper, cucumber, and a handful of chopped parsley.
8. Step 8: Add 2 tablespoons of olive oil and juice of 1 lemon, mixing well.
9. Step 9: Serve the grilled chicken with the quinoa salad.

Avocado Toast

Calories: 770

Ingredients:

• Whole grain bread 100g
• Avocado 150g
• Salt 1 pinch
• Pepper 1 pinch

Cooking Steps:

1. Step 1: Toast two slices of whole grain bread until golden brown.
2. Step 2: While the bread is toasting, cut an avocado in half, remove the seed, and scoop the flesh into a bowl.
3. Step 3: Mash the avocado with a fork and add a pinch of salt and pepper.
4. Step 4: Spread the mashed avocado evenly over the toasted bread.
5. Step 5: Optionally, top with a poached egg for extra protein.
6. Step 6: Serve immediately.

Caesar Salad with Grilled Chicken

Calories: 921

Ingredients:

• Chicken breast 150g
• Romaine lettuce 100g
• Caesar dressing 30g
• Croutons 20g
• Parmesan cheese 25g
• Salt 1 pinch
• Pepper 1 pinch

Cooking Steps:

1. Step 1: Season a chicken breast with salt and pepper.
2. Step 2: Heat a grill or pan over medium heat and cook the chicken until golden brown and cooked through, about 4-5 minutes per side.
3. Step 3: While the chicken is cooking, wash and chop romaine lettuce.
4. Step 4: In a large bowl, combine the chopped lettuce with Caesar dressing and croutons.
5. Step 5: Slice the cooked chicken and place it on top of the salad.
6. Step 6: Sprinkle with grated Parmesan cheese.
7. Step 7: Serve immediately.

Beef Stir-Fry with Rice

Calories: 1380

Ingredients:

• Rice 150g
• Beef 200g
• Bell peppers 50g
• Onions 50g
• Soy sauce 15ml
• Salt 1 pinch
• Pepper 1 pinch

Cooking Steps:

1. Step 1: Cook rice according to package instructions.
2. Step 2: While the rice is cooking, slice beef into thin strips.
3. Step 3: Heat a tablespoon of oil in a large pan or wok over high heat.
4. Step 4: Add the beef strips and stir-fry for 3-4 minutes until browned.
5. Step 5: Add sliced bell peppers and onions to the pan and cook for an additional 3-4 minutes.
6. Step 6: Stir in soy sauce and a pinch of salt and pepper.
7. Step 7: Serve the beef and vegetables over the cooked rice.

Greek Yogurt with Berries

Calories: 768

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g
• Honey (optional) 1 tablespoon

Cooking Steps:

1. Step 1: In a bowl, add 200g of Greek yogurt.
2. Step 2: Wash 100g of mixed berries thoroughly.
3. Step 3: Top the yogurt with the mixed berries.
4. Step 4: Drizzle with 1 tablespoon of honey if desired.

Tuna Salad Wrap

Calories: 961

Ingredients:

• Canned tuna 150g
• Mayonnaise 50g
• Lettuce 50g
• Cucumber 30g
• Whole wheat tortilla 1

Cooking Steps:

1. Step 1: In a bowl, mix 150g of canned tuna with 50g of mayonnaise.
2. Step 2: Chop 50g of lettuce and 30g of cucumber, and mix with the tuna.
3. Step 3: Add salt and pepper to taste.
4. Step 4: Place the mixture into a whole wheat tortilla and wrap it tightly.

Pasta with Marinara Sauce

Calories: 1360

Ingredients:

• Pasta 200g
• Marinara sauce 200g
• Parmesan cheese (optional) 20g

Cooking Steps:

1. Step 1: Boil 200g of pasta in salted water until al dente.
2. Step 2: While the pasta cooks, heat 200g of marinara sauce in a pan.
3. Step 3: Drain the pasta and mix it with the hot sauce.
4. Step 4: Serve with grated Parmesan cheese on top if desired.

Scrambled Eggs with Spinach

Calories: 770

Ingredients:

• Eggs 3 large
• Fresh Spinach 1 cup
• Butter 1 tablespoon
• Salt to taste
• Black Pepper to taste

Cooking Steps:

1. Step 1: Crack and beat the eggs in a bowl.
2. Step 2: Heat a non-stick pan over medium heat and add a small amount of oil or butter.
3. Step 3: Add the beaten eggs to the pan, stirring gently.
4. Step 4: Once the eggs begin to set, add the chopped spinach and stir until the spinach is wilted.
5. Step 5: Season with salt and pepper to taste, then serve hot.

Chicken Burrito Bowl

Calories: 960

Ingredients:

• Chicken Breast 150g
• Cooked Rice 1 cup
• Black Beans 1/2 cup
• Lettuce 1/2 cup
• Avocado half
• Salsa 2 tablespoons
• Lime 1

Cooking Steps:

1. Step 1: Cook rice according to package instructions.
2. Step 2: While the rice is cooking, grill or sauté chicken breasts until fully cooked.
3. Step 3: Prepare toppings by chopping lettuce and slicing avocado.
4. Step 4: In a bowl, layer rice, cooked chicken, black beans, lettuce, and avocado.
5. Step 5: Top with salsa and a squeeze of lime juice before serving.

Salmon with Roasted Vegetables

Calories: 1230

Ingredients:

• Salmon Fillet 200g
• Mixed Vegetables (e.g., bell peppers, carrots, zucchini) 200g
• Olive Oil 2 tablespoons
• Salt to taste
• Black Pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 200°C (392°F).
2. Step 2: Place salmon fillet on a baking sheet lined with parchment paper.
3. Step 3: Toss chopped vegetables with olive oil, salt, and pepper, then spread around the salmon.
4. Step 4: Roast in the oven for about 10 minutes until the salmon is cooked through and vegetables are tender.
5. Step 5: Serve immediately with a sprinkle of fresh herbs if desired.

Oatmeal with Almonds

Calories: 750

Ingredients:

• Oats 100g
• Almonds 30g
• Water 1 cup
• Honey (optional) 1 teaspoon

Cooking Steps:

1. Step 1: In a small saucepan, bring 1 cup of water to a boil.
2. Step 2: Add 100g of oats to the boiling water and reduce the heat to simmer.
3. Step 3: Cook for about 5 minutes, stirring occasionally, until oats are tender.
4. Step 4: Remove the saucepan from heat and stir in 30g of sliced almonds.
5. Step 5: Transfer the oatmeal to a bowl and drizzle with a teaspoon of honey for added sweetness if desired.

BLT Sandwich

Calories: 1100

Ingredients:

• Whole-grain bread 2 slices
• Bacon 3 strips
• Lettuce 2 leaves
• Tomato 2 slices
• Mayonnaise 1 tablespoon

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread until golden brown.
2. Step 2: Cook bacon strips in a skillet over medium heat until crispy, then set aside.
3. Step 3: Spread 1 tablespoon of mayonnaise across both slices of toasted bread.
4. Step 4: Layer lettuce, 3 slices of cooked bacon, and tomato slices on one slice of bread.
5. Step 5: Top with the other slice of bread, slice the sandwich in half, and serve.

Stuffed Bell Peppers

Calories: 1220

Ingredients:

• Bell Peppers 2 large
• Cooked Rice 200g
• Ground Beef 150g
• Diced Tomatoes 1 small can

Cooking Steps:

1. Step 1: Preheat your oven to 375°F (190°C).
2. Step 2: Cut the tops off 2 large bell peppers and remove the seeds.
3. Step 3: In a bowl, mix 200g of cooked rice, 150g of ground beef, and a small can of diced tomatoes.
4. Step 4: Fill each bell pepper with the beef and rice mixture.
5. Step 5: Place the stuffed peppers upright in a baking dish, cover with foil, and bake for 20 minutes.
6. Step 6: Remove foil and bake for an additional 5 minutes for a roasted finish.

Egg and Cheese Muffin

Calories: 800

Ingredients:

• Eggs 3 large
• Cheddar Cheese 50g
• Salt 1/4 tsp
• Black Pepper 1/4 tsp

Cooking Steps:

1. Step 1: Preheat the oven to 350°F (175°C).
2. Step 2: Crack eggs into a bowl, whisk them with salt and pepper.
3. Step 3: Place a slice of cheese inside a muffin tin, pour the egg mixture over.
4. Step 4: Bake for 10 minutes or until the egg is cooked to your liking.

Quinoa and Black Bean Salad

Calories: 950

Ingredients:

• Quinoa 80g
• Black Beans 100g
• Corn 50g
• Tomato 1 medium (diced)
• Avocado 1 small (diced)
• Lime Juice 1 tbsp
• Olive Oil 1 tbsp
• Salt 1/4 tsp
• Black Pepper 1/4 tsp

Cooking Steps:

1. Step 1: Rinse and cook quinoa according to package instructions.
2. Step 2: In a bowl, combine cooked quinoa, black beans, corn, diced tomatoes, and avocado.
3. Step 3: Add lime juice, olive oil, salt, and pepper, mix well.

Pork Chops with Mashed Potatoes

Calories: 1350

Ingredients:

• Pork Chops 250g
• Potatoes 200g
• Butter 30g
• Milk 50ml
• Salt 1/2 tsp
• Black Pepper 1/2 tsp

Cooking Steps:

1. Step 1: Season pork chops with salt and pepper.
2. Step 2: Heat a pan over medium heat and cook pork chops for about 5 minutes on each side.
3. Step 3: Meanwhile, boil potatoes until tender, then mash with butter, milk, salt, and pepper to taste.
4. Step 4: Serve pork chops with mashed potatoes.

Peanut Butter Toast

Calories: 800

Ingredients:

• Whole grain bread 100g
• Peanut butter 70g
• Banana 80g

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: Spread peanut butter evenly on each slice of the toasted bread.
3. Step 3: Add banana slices over the peanut butter for extra flavor.
4. Step 4: Serve immediately.

Chicken Caesar Wrap

Calories: 1000

Ingredients:

• Whole wheat tortilla 80g
• Grilled chicken breast 120g
• Caesar dressing 40g
• Romaine lettuce 40g
• Parmesan cheese 20g

Cooking Steps:

1. Step 1: Grill the chicken breast until thoroughly cooked.
2. Step 2: Lay the tortilla on a flat surface.
3. Step 3: Spread Caesar dressing evenly over the tortilla.
4. Step 4: Place the grilled chicken slices, lettuce, and Parmesan cheese.
5. Step 5: Wrap the tortilla tightly around the ingredients.
6. Step 6: Slice in half and serve.

Beef Tacos

Calories: 1300

Ingredients:

• Ground beef 150g
• Taco shells 60g
• Lettuce 50g
• Tomato 50g
• Cheddar cheese 40g
• Taco sauce 50g

Cooking Steps:

1. Step 1: Cook the ground beef in a non-stick pan until browned.
2. Step 2: Warm the taco shells in a separate pan or microwave.
3. Step 3: Fill each taco shell with cooked ground beef.
4. Step 4: Add chopped lettuce, diced tomatoes, and shredded cheese.
5. Step 5: Top with taco sauce to taste and serve.