Unleash Your Inner Chef: The Flavorful Fusion Feast Week Meal Plan for Gaining 10 lbs in 12 Weeks!

Breakfast Burrito

Calories: 780

Ingredients:

• Large Eggs 2
• Whole Wheat Tortilla 1
• Cheddar Cheese, shredded 50g
• Tomatoes 50g
• Turkey Bacon 100g
• Oil A small amount

Cooking Steps:

1. Step 1: Heat a skillet over medium heat. Add a small amount of oil.
2. Step 2: Beat 2 large eggs in a bowl, then pour them into the skillet.
3. Step 3: Cook the eggs, stirring frequently until they are scrambled. Remove from heat.
4. Step 4: Warm a whole wheat tortilla in a separate pan.
5. Step 5: Layer the scrambled eggs, 50g of shredded cheddar cheese, 50g of chopped tomatoes, and 100g of cooked turkey bacon (if available) onto the tortilla.
6. Step 6: Fold the ends of the tortilla inwards, then roll it up tightly to form a burrito.
7. Step 7: Serve immediately with salsa if desired.

Chicken Tacos

Calories: 970

Ingredients:

• Chicken Breast, diced 200g
• Corn Tortillas 3
• Lettuce, shredded 50g
• Tomatoes, diced 50g
• Cheddar Cheese, shredded 50g
• Oil A small amount

Cooking Steps:

1. Step 1: Heat a skillet over medium heat and add a small amount of oil.
2. Step 2: Add 200g of diced chicken breast to the skillet and cook until golden brown and cooked through.
3. Step 3: Warm corn tortillas in a separate pan.
4. Step 4: Divide the cooked chicken among the tortillas.
5. Step 5: Top with 50g of shredded lettuce, 50g of diced tomatoes, and 50g of shredded cheddar cheese.
6. Step 6: Serve with a lime wedge and salsa, if desired.

Vegetable Stir Fry

Calories: 1370

Ingredients:

• Bell Peppers, sliced 100g
• Carrots, sliced 100g
• Snap Peas 100g
• Firm Tofu, cubed 200g
• Soy Sauce 50g
• Honey 1 tablespoon
• Oil A small amount

Cooking Steps:

1. Step 1: Heat a wok or large frying pan over high heat and add a small amount of oil.
2. Step 2: Add 100g of sliced bell peppers, 100g of sliced carrots, and 100g of snap peas to the wok. Stir-fry for 5 minutes.
3. Step 3: Add 200g of firm tofu cut into cubes and continue to stir-fry for another 5 minutes.
4. Step 4: Add 50g of soy sauce and a spoonful of honey for sweetness. Stir well to combine.
5. Step 5: Cook until the vegetables are tender but still crisp, about 5 more minutes.
6. Step 6: Serve with rice or noodles if desired.

Chia Seed Pudding

Calories: 780

Ingredients:

• chia seeds 60g
• almond milk 400ml
• honey 1 tbsp
• vanilla extract few drops
• mixed berries 100g

Cooking Steps:

1. Step 1: In a bowl, combine 60g of chia seeds with 400ml of almond milk.
2. Step 2: Add a sweetener of your choice (e.g., honey or maple syrup) and a few drops of vanilla extract.
3. Step 3: Stir well and refrigerate overnight or at least for 2 hours.
4. Step 4: Before serving, add 100g of mixed berries on top.

Chicken and Avocado Salad

Calories: 970

Ingredients:

• chicken breast 150g
• avocado 1 large
• cherry tomatoes 100g
• cucumber 50g
• mixed greens 1 handful
• olive oil 2 tbsp
• lemon juice 1 tbsp
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: Grill 150g of chicken breast seasoned with salt and pepper until fully cooked. Let it cool and slice it into thin strips.
2. Step 2: In a large bowl, combine the sliced chicken, 1 large diced avocado, 100g of cherry tomatoes (halved), 50g of sliced cucumber, and a handful of mixed greens.
3. Step 3: For the dressing, mix 2 tbsp of olive oil with 1 tbsp of lemon juice, salt, and pepper to taste.
4. Step 4: Drizzle the dressing over the salad and toss gently to combine.

Beef and Bell Pepper Stir Fry

Calories: 1370

Ingredients:

• olive oil 2 tbsp
• beef 250g
• bell pepper 1
• snap peas 100g
• onion 1
• soy sauce 2 tbsp
• hoisin sauce 1 tbsp
• rice vinegar 1 tbsp
• jasmine rice 150g

Cooking Steps:

1. Step 1: Heat 2 tbsp of olive oil in a large skillet over medium-high heat.
2. Step 2: Add 250g of thinly sliced beef and stir-fry until browned. Remove and set aside.
3. Step 3: In the same skillet, add 1 sliced bell pepper (any color), 100g of snap peas, and 1 sliced onion, and stir-fry until tender.
4. Step 4: Return the beef to the skillet and add 2 tbsp of soy sauce (if gluten-free, use tamari or coconut aminos), 1 tbsp of hoisin sauce, and 1 tbsp of rice vinegar. Stir well to combine.
5. Step 5: Serve hot with a side of 150g steamed jasmine rice.

Fruit Smoothie with Greek Yogurt

Calories: 780

Ingredients:

• Greek yogurt 200g
• Mixed berries 150g
• Banana 100g
• Honey 1 tablespoon
• Almond milk 100ml

Cooking Steps:

1. Step 1: In a blender, combine 200g of Greek yogurt, 150g of mixed berries (such as strawberries, blueberries, and raspberries), and a small banana (about 100g).
2. Step 2: Add 1 tablespoon of honey and 100ml of almond milk for better consistency.
3. Step 3: Blend until smooth.
4. Step 4: Pour into a glass and enjoy immediately.

Shrimp Tacos

Calories: 938

Ingredients:

• Shrimp 200g
• Olive oil 1 tablespoon
• Corn tortillas 3
• Lettuce 100g
• Tomatoes 50g
• Avocado 30g
• Lime 1

Cooking Steps:

1. Step 1: In a bowl, mix 200g of shrimp with 1 tablespoon of olive oil, salt, and pepper.
2. Step 2: Heat a pan over medium heat and cook the shrimp for about 3 minutes on each side or until fully cooked.
3. Step 3: Warm 3 corn tortillas.
4. Step 4: Assemble the tacos with shrimp, 100g of shredded lettuce, 50g of diced tomatoes, 30g of sliced avocado, and a squeeze of lime juice.
5. Step 5: Serve with your favorite salsa or hot sauce.

Teriyaki Chicken

Calories: 1396

Ingredients:

• Chicken breast 200g
• Teriyaki sauce 2 tablespoons
• Brown rice 60g
• Mixed vegetables 100g

Cooking Steps:

1. Step 1: In a bowl, mix 200g of chicken breast with 2 tablespoons of teriyaki sauce.
2. Step 2: Heat a pan over medium heat and cook the chicken for about 5-7 minutes on each side or until fully cooked.
3. Step 3: Cook 60g of brown rice according to package instructions.
4. Step 4: Steam 100g of mixed vegetables (such as bell peppers, carrots, and peas).
5. Step 5: Serve the chicken over the cooked rice and steamed vegetables. Drizzle with an extra tablespoon of teriyaki sauce if desired.

Scrambled Eggs with Salsa

Calories: 780

Ingredients:

• Eggs 4
• Olive Oil 1 tsp
• Tomato 100g
• Onion 50g
• Bell Pepper 50g
• Salt To taste
• Pepper To taste
• Lime Juice 1 tsp

Cooking Steps:

1. Step 1: Crack 4 eggs into a bowl and whisk until well blended.
2. Step 2: Heat a non-stick pan over medium heat and add a teaspoon of olive oil.
3. Step 3: Pour the eggs into the pan and let them cook for a minute.
4. Step 4: Gently stir the eggs with a spatula, scraping from the edges to the center.
5. Step 5: Continue cooking and stirring the eggs for another 2-3 minutes until fully cooked but still moist.
6. Step 6: While the eggs are cooking, mix 100g chopped tomatoes, 50g chopped onion, and 50g chopped bell pepper in a bowl to make the salsa.
7. Step 7: Season the salsa with a pinch of salt, pepper, and a squeeze of lime juice.
8. Step 8: Serve the scrambled eggs with the fresh salsa on top.

Quinoa and Black Beans Bowl

Calories: 935

Ingredients:

• Quinoa 100g
• Water 200ml
• Olive Oil 1 tbsp
• Black Beans 100g
• Corn 50g
• Bell Pepper 50g
• Salt To taste
• Pepper To taste
• Cumin 1/2 tsp
• Cilantro 20g
• Lime 1

Cooking Steps:

1. Step 1: Rinse 100g of quinoa under cold water.
2. Step 2: In a pot, add the rinsed quinoa and 200ml of water. Bring to a boil, then reduce heat to low and cover. Cook for about 15 minutes until quinoa is fluffy.
3. Step 3: In a separate pan, heat 1 tablespoon of olive oil over medium heat.
4. Step 4: Add 100g black beans (canned) to the pan and cook for 5 minutes, stirring occasionally.
5. Step 5: Add 50g corn (canned or frozen), 50g diced bell pepper, and season with salt, pepper, and a pinch of cumin.
6. Step 6: Mix the cooked quinoa with the black beans and vegetables.
7. Step 7: Garnish with 20g chopped cilantro and a wedge of lime.

Chicken Fried Rice

Calories: 1350

Ingredients:

• Rice 200g
• Chicken Breast 200g
• Vegetable Oil 3 tbsp
• Onion 50g
• Bell Pepper 50g
• Peas 50g
• Carrots 50g
• Soy Sauce 2 tbsp
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Cook 200g of rice according to package instructions and let cool.
2. Step 2: Dice 200g of chicken breast into small pieces.
3. Step 3: Heat 2 tablespoons of vegetable oil in a large skillet or wok over medium-high heat.
4. Step 4: Add the diced chicken to the skillet and cook until fully cooked and slightly golden, about 6-8 minutes.
5. Step 5: Remove the chicken and set aside.
6. Step 6: In the same skillet, add another tablespoon of vegetable oil and cook 50g chopped onion and 50g diced bell pepper for 3-4 minutes until softened.
7. Step 7: Add the cooled rice to the skillet and stir well.
8. Step 8: Return the chicken to the skillet along with 50g peas (frozen or fresh) and 50g diced carrots.
9. Step 9: Season the mixture with 2 tablespoons of soy sauce and a pinch of salt and pepper.
10. Step 10: Stir-fry everything together for another 5-6 minutes until well-mixed and heated through.

Avocado Toast

Calories: 780

Ingredients:

• Whole wheat bread 100g
• Avocado 150g
• Egg 50g
• Lime juice 1 tsp
• Salt 1/4 tsp
• Pepper 1/4 tsp

Cooking Steps:

1. Step 1: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork until smooth.
2. Step 2: Toast the bread slices to your preference.
3. Step 3: Spread the mashed avocado evenly onto each slice of toast.
4. Step 4: Add a poached egg on top of each toast (if desired).
5. Step 5: Season with salt, pepper, and a squeeze of lime juice.

Beef Burrito Bowl

Calories: 1040

Ingredients:

• Ground beef 150g
• Brown rice 100g
• Black beans 50g
• Corn kernels 50g
• Bell pepper 50g
• Taco seasoning 1 tbsp
• Lettuce 50g
• Tomato 50g
• Shredded cheese 30g
• Sour cream 2 tbsp
• Olive oil 1 tbsp
• Garlic 1 clove

Cooking Steps:

1. Step 1: Cook the brown rice according to the package instructions.
2. Step 2: In a large skillet, heat the olive oil over medium heat.
3. Step 3: Add minced garlic and sauté until fragrant.
4. Step 4: Add ground beef and cook until browned. Drain excess fat.
5. Step 5: Stir in black beans, corn, bell pepper, and taco seasoning. Cook for another 2-3 minutes.
6. Step 6: Assemble the burrito bowl by layering brown rice, the beef mixture, chopped lettuce, diced tomatoes, shredded cheese, and a dollop of sour cream.

Sweet and Sour Pork

Calories: 1350

Ingredients:

• Pork shoulder 200g
• Soy sauce 2 tbsp
• Vegetable oil 2 tbsp
• Onion 75g
• Bell pepper 75g
• Pineapple chunks 75g
• Water 1/2 cup
• Sugar 2 tbsp
• Vinegar 1/4 cup
• Ketchup 2 tbsp
• Steamed white rice 100g

Cooking Steps:

1. Step 1: In a bowl, mix pork pieces with soy sauce and let it marinate for a few minutes.
2. Step 2: Heat vegetable oil in a large skillet over medium-high heat.
3. Step 3: Add the marinated pork and cook until browned. Remove from skillet and set aside.
4. Step 4: In the same skillet, add diced onions, bell peppers, and pineapple chunks. Sauté for 2-3 minutes.
5. Step 5: Mix together the sauce ingredients: water, sugar, vinegar, ketchup, and soy sauce. Pour the sauce into the skillet and bring to a simmer.
6. Step 6: Add the browned pork back into the skillet and stir to coat with the sauce. Cook for another 4-5 minutes until the sauce thickens.
7. Step 7: Serve the sweet and sour pork over steamed white rice.

Oatmeal with Fruits

Calories: 780

Ingredients:

• Rolled oats 1 cup (100g)
• Water 2 cups
• Honey 1 tablespoon
• Mixed fruits 1/2 cup (100g)

Cooking Steps:

1. Step 1: In a pot, add 1 cup of rolled oats and 2 cups of water.
2. Step 2: Cook on medium heat for about 5 minutes, stirring occasionally.
3. Step 3: Once the oats are cooked, remove from heat and stir in 1 tablespoon of honey.
4. Step 4: Top the oatmeal with 1/2 cup of mixed fruits such as strawberries, blueberries, and bananas.

Chicken Caesar Salad

Calories: 935

Ingredients:

• Chicken breast 200g
• Romaine lettuce 2 cups (100g)
• Caesar dressing 1/4 cup (60g)
• Parmesan cheese 1/4 cup (30g)
• Croutons 1/4 cup (30g)

Cooking Steps:

1. Step 1: Grill 200g of chicken breast until cooked through, then slice.
2. Step 2: In a large bowl, combine 2 cups of chopped romaine lettuce, 1/4 cup of Caesar dressing, and the sliced chicken.
3. Step 3: Top the salad with 1/4 cup of grated Parmesan cheese and croutons.

Stir-Fried Noodles

Calories: 1400

Ingredients:

• Rice noodles 200g
• Vegetable oil 2 tablespoons
• Chicken breast 200g
• Bell pepper 1
• Carrot 1
• Onion 1
• Soy sauce 1/4 cup (60g)

Cooking Steps:

1. Step 1: Cook 200g of rice noodles according to package instructions, then drain.
2. Step 2: Heat 2 tablespoons of vegetable oil in a large pan over medium-high heat.
3. Step 3: Add 200g of sliced chicken breast and stir-fry until cooked through.
4. Step 4: Add 1 chopped bell pepper, 1 sliced carrot, and 1 sliced onion to the pan and stir-fry for about 5 minutes.
5. Step 5: Stir in the cooked noodles and 1/4 cup of soy sauce. Cook for another 2 minutes, then serve.

Yogurt Parfait

Calories: 800

Ingredients:

• Greek yogurt 200g
• Mixed berries 100g
• Granola 50g
• Honey 1 tbsp

Cooking Steps:

1. Step 1: In a bowl, layer 200g of Greek yogurt as the base.
2. Step 2: Top the yogurt with 100g of mixed berries and 50g of granola.
3. Step 3: Drizzle 1 tablespoon of honey over the top.
4. Step 4: Garnish with a few mint leaves if desired.

Turkey Wraps

Calories: 1100

Ingredients:

• Whole wheat tortilla 1 large
• Hummus 2 tbsp
• Turkey breast 100g
• Shredded lettuce 50g
• Diced tomatoes 50g

Cooking Steps:

1. Step 1: Start by spreading 2 tbsp of hummus on a whole wheat tortilla.
2. Step 2: Layer with 100g of sliced turkey breast.
3. Step 3: Add 50g of shredded lettuce and 50g of diced tomatoes.
4. Step 4: Roll the tortilla tightly and slice it in half.

Lemon Chicken Stir Fry

Calories: 1250

Ingredients:

• Olive oil 1 tbsp
• Chicken breast 250g
• Bell peppers 100g
• Snap peas 100g
• Soy sauce 1 tbsp
• Lemon 1

Cooking Steps:

1. Step 1: Heat 1 tbsp of olive oil in a large skillet over medium heat.
2. Step 2: Add 250g of diced chicken breast and cook until browned.
3. Step 3: Add 100g of bell peppers and 100g of snap peas to the skillet.
4. Step 4: Stir in 1 tbsp of soy sauce (gluten-free if needed) and juice of 1 lemon.
5. Step 5: Cook for an additional 5 minutes, then serve.