Personal Pro Chef

As an AI personal chef, I'm going to provide a comprehensive meal plan for a male, 180 cm, 74kg, aiming to gain muscle. Your diet preference is omnivorous and you have no dietary restrictions. Let's focus on a high-protein, balanced diet plan. Please remember that these are rough nutritional estimates, and actual values can vary. Day 1: Breakfast: Protein Pancakes Recipe: Blend 1 banana, 2 eggs, and 1 scoop of protein powder. Cook the batter on a non-stick pan. Top with berries and a dollop of Greek yogurt. Nutrition: Approx. 450 calories, 30g protein Snack 1: Trail Mix Recipe: Combine 1/4 cup of mixed nuts, 2 tbsp of dried fruit, 1 tbsp of dark chocolate chips. Nutrition: Approx. 300 calories, 8g protein Lunch: Grilled Chicken Salad Recipe: Grill a 150g chicken breast and serve with a salad of mixed greens, cherry tomatoes, cucumber, and a boiled egg. Use a vinaigrette dressing. Nutrition: Approx. 550 calories, 50g protein Snack 2: Protein Smoothie Recipe: Blend 1 cup of milk (your choice), 1 scoop protein powder, 1/2 banana, and a handful of spinach. Nutrition: Approx. 300 calories, 25g protein Dinner: Salmon with Quinoa and Broccoli Recipe: Bake a 150g salmon fillet at 200°C for 20 minutes. Serve with 1 cup of cooked quinoa and steamed broccoli. Nutrition: Approx. 650 calories, 45g protein Meal Prep Tip: Grill extra chicken for tomorrow's lunch. Prepare more quinoa than needed and store in the fridge for the following days. I would recommend a similar pattern for the rest of the week, ensuring that each day meets your calorie and protein requirements while providing a variety of meals to keep you satisfied and motivated. Always consult with a healthcare provider before starting any new diet plan. Day 2: Breakfast: Avocado and Egg Toast Recipe: Toast a slice of whole grain bread, top with half a mashed avocado and a poached egg. Sprinkle with salt, pepper, and chili flakes if desired. Nutrition: Approx. 350 calories, 20g protein Snack 1: Cottage Cheese and Fruit Recipe: 1 cup of low-fat cottage cheese with a small apple, diced. Nutrition: Approx. 200 calories, 28g protein Lunch: Chicken Quinoa Bowl Recipe: Reheat the grilled chicken from yesterday's meal prep. Serve over cooked quinoa and add mixed vegetables (such as bell peppers, cucumbers, tomatoes). Drizzle with olive oil and lemon juice. Nutrition: Approx. 550 calories, 40g protein Snack 2: Greek Yogurt with Nuts and Honey Recipe: 1 cup of Greek yogurt with a handful of walnuts/almonds and a drizzle of honey. Nutrition: Approx. 300 calories, 20g protein Dinner: Steak with Sweet Potato and Green Beans Recipe: Grill a 150g lean steak to your liking. Serve with a medium baked sweet potato and a side of steamed green beans. Nutrition: Approx. 600 calories, 50g protein Meal Prep Tip: Grill extra steak for tomorrow's lunch. Bake several sweet potatoes at once and store them in the fridge for the following days. Again, this meal plan is designed to be high in protein, balanced in other nutrients, and tailored towards your goal of gaining muscle. Remember, hydration is also essential, so make sure to drink plenty of water throughout the day. It's also important to adjust portion sizes based on your energy needs and to consult a healthcare provider before making significant changes to your diet. Day 3: Breakfast: Protein Pancakes Recipe: Mix 1 scoop of protein powder, 1/2 a banana, 1/2 cup of oats, 1 egg, and a splash of milk in a blender. Cook on a non-stick pan. Serve with berries and a drizzle of honey. Nutrition: Approx. 450 calories, 30g protein Snack 1: Roasted Almonds Recipe: A handful of roasted almonds (about 30g). Nutrition: Approx. 180 calories, 6g protein Lunch: Steak Salad Recipe: Slice the leftover steak from yesterday's dinner. Serve on a bed of mixed greens with cherry tomatoes, cucumber, and feta cheese. Dress with olive oil and balsamic vinegar. Nutrition: Approx. 500 calories, 40g protein Snack 2: Protein Smoothie Recipe: Blend 1 scoop of protein powder, 1 cup of almond milk, 1/2 a banana, and a handful of spinach. Nutrition: Approx. 300 calories, 25g protein Dinner: Grilled Salmon with Quinoa and Asparagus Recipe: Grill a 150g salmon fillet and serve with cooked quinoa and roasted asparagus. Nutrition: Approx. 600 calories, 45g protein Meal Prep Tip: Grill an extra salmon fillet for tomorrow's lunch. Cook enough quinoa for tomorrow's lunch as well. Day 4: Breakfast: Greek Yogurt with Granola and Berries Recipe: Serve 1 cup of Greek yogurt with a handful of granola and mixed berries. Nutrition: Approx. 350 calories, 20g protein Snack 1: Carrot and Celery Sticks with Hummus Recipe: Chop carrots and celery into sticks and serve with 2 tablespoons of hummus. Nutrition: Approx. 150 calories, 5g protein Lunch: Salmon Quinoa Salad Recipe: Flake leftover grilled salmon over cooked quinoa, add cherry tomatoes, cucumber, and a light lemon vinaigrette. Nutrition: Approx. 450 calories, 30g protein Snack 2: Protein Bar Recipe: Have a store-bought protein bar (try to choose one low in sugar and high in protein). Nutrition: Approx. 200 calories, 20g protein Dinner: Chicken Stir Fry Recipe: Stir fry chicken breast slices with a variety of vegetables such as bell peppers, broccoli, and snap peas. Serve with brown rice. Nutrition: Approx. 600 calories, 40g protein Meal Prep Tip: Cook extra chicken for tomorrow's lunch. Prepare enough brown rice for tomorrow as well. Day 5: Breakfast: Egg White Omelette with Spinach and Feta Recipe: Whisk 3 egg whites and cook on a non-stick pan, adding spinach and feta cheese before folding. Nutrition: Approx. 200 calories, 20g protein Snack 1: Apple with Peanut Butter Recipe: Slice an apple and serve with 2 tablespoons of natural peanut butter. Nutrition: Approx. 200 calories, 7g protein Lunch: Chicken Burrito Bowl Recipe: Cube leftover chicken stir fry and serve over brown rice with black beans, corn, salsa, and a dollop of Greek yogurt. Nutrition: Approx. 500 calories, 40g protein Snack 2: Greek Yogurt with Nuts and Honey Recipe: Serve 1 cup of Greek yogurt with a small handful of mixed nuts and a drizzle of honey. Nutrition: Approx. 250 calories, 20g protein Dinner: Grilled Shrimp with Sweet Potato and Greens Recipe: Grill a skewer of shrimps and serve with baked sweet potato and a side of sautéed spinach. Nutrition: Approx. 600 calories, 40g protein Meal Prep Tip: Grill extra shrimp for tomorrow's lunch. Prepare enough sweet potato and spinach for tomorrow as well. Day 6: Breakfast: Scrambled Tofu on Whole Grain Toast Recipe: Crumble 100g of tofu in a pan, adding turmeric, paprika, and black salt for a flavor similar to scrambled eggs. Serve on a slice of whole grain toast. Nutrition: Approx. 300 calories, 20g protein Snack 1: Mixed Berries with Almonds Recipe: A cup of mixed berries (like blueberries and raspberries) with a small handful of almonds. Nutrition: Approx. 200 calories, 6g protein Lunch: Shrimp Salad Wrap Recipe: Fill a whole grain wrap with leftover grilled shrimp, mixed greens, cucumber, and a light dressing of your choice. Nutrition: Approx. 450 calories, 30g protein Snack 2: Protein Smoothie Recipe: Blend 1 scoop of protein powder, 1 cup of almond milk, a handful of spinach, and half a banana. Nutrition: Approx. 300 calories, 25g protein Dinner: Beef and Broccoli Stir Fry Recipe: Stir fry beef slices with broccoli and serve over a bed of cooked quinoa. Nutrition: Approx. 600 calories, 40g protein Meal Prep Tip: Cook extra beef and broccoli for tomorrow's lunch. Prepare enough quinoa for tomorrow as well. Day 7: Breakfast: Protein Waffles with Greek Yogurt and Berries Recipe: Make waffles using protein powder, eggs, and oats. Serve with a dollop of Greek yogurt and a handful of fresh berries. Nutrition: Approx. 400 calories, 30g protein Snack 1: Celery and Carrot Sticks with Hummus Recipe: Chop celery and carrot into sticks and serve with 2 tablespoons of hummus. Nutrition: Approx. 150 calories, 5g protein Lunch: Beef and Broccoli Quinoa Bowl Recipe: Serve leftover beef and broccoli over cooked quinoa, add some soy sauce for flavor. Nutrition: Approx. 500 calories, 35g protein Snack 2: Cottage Cheese with Pineapple Recipe: Serve 1 cup of cottage cheese with a few slices of fresh pineapple. Nutrition: Approx. 200 calories, 20g protein Dinner: Grilled Chicken with Sweet Potato and Green Beans Recipe: Grill a chicken breast and serve with baked sweet potato and steamed green beans. Nutrition: Approx. 600 calories, 45g protein Meal Prep Tip: Prepare for the next week by grilling extra chicken for tomorrow's lunch. Cook enough sweet potatoes and green beans for tomorrow as well.