Day 1

• Lunch: Stir-fried chicken with bell peppers, green peas, and rice/quinoa/couscous
• Dinner: Air-fried chicken burrito

Day 2

• Lunch: Stir-fried ground turkey with vegetables and rice/quinoa/couscous
• Dinner: Couscous with air-fried chicken & cucumber salad

Day 3

• Lunch: Butter chicken with rice & cucumber raita
• Dinner: Tandoori chicken tacos with salsa

Day 4

• Lunch: Broccoli chicken with rice/couscous/quinoa
• Dinner: Mexican grilled chicken bowl

Day 1

Lunch:

• Quinoa & Black Bean Salad (Mexican-inspired)
  • A fresh and filling salad with quinoa, black beans, corn, avocado, diced tomatoes, cilantro, and lime dressing. Top with some crumbled feta or cotija cheese (optional).

Dinner:

• Vegetable Stir-Fry with Tofu (Asian-inspired)
  • Stir-fried tofu with colorful veggies (broccoli, carrots, bell peppers, snap peas) in a savory soy-ginger sauce. Serve with brown rice or cauliflower rice for a low-carb option.

Day 2

Lunch:

• Lentil Tacos (Mexican-inspired)
  • Spicy lentils seasoned with cumin, chili powder, and garlic, served in soft corn tortillas with shredded lettuce, salsa, diced avocado, and a squeeze of lime.

Dinner:

• Miso Soup with Soba Noodles (Asian-inspired)
  • A light and savory miso broth with soba noodles, tofu, mushrooms, seaweed, and green onions. Serve with a side of steamed edamame or a cucumber salad.

Day 3

Lunch:

• Veggie Burger with Sweet Potato Fries (American-inspired)
  • A homemade or store-bought veggie burger patty served on a whole-grain bun with lettuce, tomato, and avocado. Pair with baked sweet potato fries and a side of coleslaw.

Dinner:

• Vegetarian Fajitas (Mexican-inspired)
  • Sautéed bell peppers, onions, and zucchini seasoned with fajita spices. Serve with warm tortillas, guacamole, salsa, and a dollop of sour cream or Greek yogurt.

Day 4

Lunch:

• Chickpea Salad Wraps (American-inspired)
  • A simple chickpea salad with mashed chickpeas, Greek yogurt or mayo, mustard, celery, and seasonings, wrapped in a whole-wheat tortilla with spinach or mixed greens.

Dinner:

• Vegetable Pad Thai (Asian-inspired)
  • Stir-fried rice noodles with tofu, carrots, bell peppers, green onions, and peanuts in a tangy tamarind sauce. Top with fresh lime and cilantro.

Day 1

Lunch:

• Chicken & Spinach Curry (Indian-inspired)
  • 4 oz chicken breast cooked with 1 cup spinach, tomatoes, onions, garlic, and Indian spices (cumin, coriander, turmeric, garam masala) in a light coconut milk base. Serve with 1/2 cup brown rice.
    Approx. Calories: 450

Dinner:

• Beef Stir-Fry with Vegetables (Chinese-inspired)
  • 4 oz lean beef, stir-fried with 1 cup mixed vegetables (broccoli, bell peppers, snap peas, carrots) in 1 tablespoon soy sauce, sesame oil, and garlic. Serve with 1/2 cup cooked quinoa.
    Approx. Calories: 500

Day 2

Lunch:

• Ground Beef Tacos (Mexican-inspired)
  • 4 oz lean ground beef, cooked with onions, garlic, and taco seasoning (cumin, chili powder, paprika). Serve in 2 soft corn tortillas with shredded lettuce, diced tomatoes, avocado, and salsa.
    Approx. Calories: 450

Dinner:

• Pork Tenderloin with Roasted Vegetables (American-inspired)
  • 4 oz pork tenderloin roasted with olive oil, rosemary, garlic, and a pinch of salt. Serve with 1 cup roasted vegetables (carrots, zucchini, bell peppers).
    Approx. Calories: 500

Day 3

Lunch:

• Shrimp & Quinoa Salad (Mediterranean-inspired)
  • 4 oz shrimp, cooked and mixed with 1/2 cup cooked quinoa, cucumber, tomatoes, red onion, parsley, and a lemon-olive oil dressing.
    Approx. Calories: 450

Dinner:

• Chicken Parmesan (Italian-inspired)
  • 4 oz chicken breast breaded with whole wheat breadcrumbs, baked, and topped with marinara sauce and 1/4 cup part-skim mozzarella cheese. Serve with a side of steamed zucchini and broccoli.
    Approx. Calories: 500

Day 4

Lunch:

• Beef & Vegetable Stir-Fry (Chinese-inspired)
  • 4 oz lean beef, stir-fried with 1 cup mixed vegetables (carrots, bell peppers, snow peas) in 1 tablespoon soy sauce and garlic. Serve with 1/2 cup cooked jasmine rice.
    Approx. Calories: 450

Dinner:

• Pork Fajitas (Mexican-inspired)
  • 4 oz lean pork loin, sliced and cooked with bell peppers and onions, seasoned with fajita spices (cumin, chili powder, garlic). Serve in 2 soft corn tortillas with salsa, avocado, and a side of lime wedges.
    Approx. Calories: 500

Daily Breakdown (Total Calories per Day):

• Day 1: Approx. 950 calories
• Day 2: Approx. 950 calories
• Day 3: Approx. 950 calories
• Day 4: Approx. 950 calories