Asian meal plan for dieting

Written byListonic team

Updated on Nov 22, 2024

The Asian meal plan for dieting combines the rich flavors of Asian cuisine with calorie-conscious meal planning. It consists of fiber-rich vegetables, lean proteins, and controlled portions of whole grains. Meals are carefully balanced to provide essential nutrients while aiding in weight loss.

Meal plan grocery list

Meats

Chicken breast

Eggs

Fish & seafood

Cod fillets

Shrimp

Plant based

Tofu

Edamame beans

Hummus

Almonds

Avocado

Chia seeds

Lentils

Fresh grocery

Fresh vegetables

Berries

Apples

Capsicum

Dairy & eggs

Greek yogurt

Almond milk

Dry goods

Brown rice

Quinoa

Bakery

Whole grain bread

Whole grain toast

Snacks & sweets

Honey

Sesame seeds

Seaweed

Meal plan overview

The Asian meal plan for dieting offers a delightful approach to calorie control. It balances portion sizes and nutritious ingredients in delicious Asian-style meals.

With an emphasis on fresh produce and lean proteins, this plan makes dieting both effective and enjoyable.

Asian meal plan for dieting exemplary product

Foods to eat

Low-Calorie Vegetables: Broccoli, bok choy, and mushrooms, steamed or in soups.
Lean Proteins: Grilled fish, chicken breast, tofu, and egg whites.
Complex Carbs: Brown rice and whole grain noodles in small portions.
Fruits: Papaya, watermelon, and berries for low-calorie sweetness.
Healthy Fats: A handful of nuts and seeds, and olive oil for dressings.
Hydration: Water, herbal teas, and unsweetened green tea.
Light Dairy: Skim milk and low-fat yogurt.
Spices: Use spices like turmeric, ginger, and garlic for flavor without extra calories.

✅Tip

Fill up on fiber-rich foods like vegetables, fruits, and whole grains to help you feel full and satisfied while consuming fewer calories.

Foods not to eat

Fried Foods: Avoid deep-fried items like tempura and spring rolls.
High-Sugar Foods: Pastries, sweet buns, and sugary sauces.
Refined Carbs: Minimize intake of white rice and white bread.
High-Fat Meats: Limit pork belly, duck, and other fatty meats.
Full-Fat Dairy: Full-fat milk and creams can add excess calories.
Sugary Beverages: Sweetened teas and soft drinks.
Processed Snacks: Chips and cookies which are calorie-dense and not filling.
Alcohol: Empty calories that can hinder weight loss efforts.

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Main benefits

The Asian meal plan for dieting offers a balanced approach to weight loss, focusing on nutrient-dense, low-calorie foods. It includes a wide range of vegetables, lean protein sources like fish and tofu, and fiber-rich whole grains. Meals are flavored with herbs and spices, reducing the need for calorie-laden sauces, aiding in sustainable weight loss.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Purchase low-calorie staples like tofu, quinoa, and brown rice in bulk. Opt for a variety of fresh vegetables, focusing on seasonal produce for better prices. Lean proteins like chicken breast and cod fillets can be more cost-effective when bought on sale. Homemade dressings and dips can be made more economically and tailored to your dietary needs.

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Extra tips

Opt for these Asian snacks to aid in dieting:

Steamed asparagus with lemon zest
Baked kale chips
Seaweed snacks
Spicy cucumber salad
Chilled mango slices
Green tea
Miso soup with wakame

For dieting on an Asian diet, prioritize water for hydration and metabolism. Green tea and oolong tea support weight loss efforts, while herbal teas like hibiscus offer refreshing, calorie-free options. Choose unsweetened almond milk for a low-calorie, nutritious drink.

Dieting doesn't have to be restrictive, especially when incorporating delicious Asian flavors. Focus on fiber-rich foods such as lentils and beans that are commonly used in Asian cuisines. These not only help in feeling full longer but also aid in digestion. Bamboo shoots and water chestnuts add crunch and nutrients without too many calories. Include small portions of lean meats like turkey or duck to enhance flavor and satisfaction without overdoing calories.

Meal plan suggestion

Day 1

Breakfast: Vegetable Miso Soup with Tofu (calories: 180, protein: 10g, carbs: 15g, fat: 6g)
Lunch: Sushi Bowl with Brown Rice, Cucumber, Avocado, and Seaweed (calories: 350, protein: 12g, carbs: 50g, fat: 10g)
Snack: Edamame Beans (calories: 100, protein: 8g, carbs: 9g, fat: 4g)
Dinner: Grilled Chicken with Steamed Bok Choy and a side of Cauliflower Rice (calories: 400, protein: 30g, carbs: 25g, fat: 15g)

Day 2

Breakfast: Scrambled Eggs with Spinach and Mushrooms (calories: 250, protein: 15g, carbs: 10g, fat: 12g)
Lunch: Veggie Stir-Fry with Tofu and Brown Rice (calories: 350, protein: 18g, carbs: 45g, fat: 10g)
Snack: Sliced Cucumber and Carrots with Hummus (calories: 150, protein: 4g, carbs: 20g, fat: 5g)
Dinner: Baked Cod with a side of Stir-Fried Greens (calories: 350, protein: 25g, carbs: 15g, fat: 10g)

Day 3

Breakfast: Oatmeal with Almond Milk and Berries (calories: 300, protein: 8g, carbs: 45g, fat: 10g)
Lunch: Vietnamese Spring Rolls with Shrimp and Fresh Vegetables (calories: 300, protein: 15g, carbs: 30g, fat: 8g)
Snack: A Small Apple (calories: 80, protein: 0g, carbs: 20g, fat: 0g)
Dinner: Thai Green Curry with Vegetables and Tofu (calories: 350, protein: 12g, carbs: 30g, fat: 18g)

Day 4

Breakfast: Whole Grain Toast with Avocado (calories: 250, protein: 6g, carbs: 25g, fat: 15g)
Lunch: Korean Bibimbap with Vegetables, Brown Rice, and a Fried Egg (calories: 400, protein: 15g, carbs: 50g, fat: 15g)
Snack: Greek Yogurt with a Drizzle of Honey (calories: 150, protein: 10g, carbs: 18g, fat: 4g)
Dinner: Stir-Fried Shrimp with Mixed Vegetables (calories: 350, protein: 25g, carbs: 20g, fat: 12g)

Day 5

Breakfast: Chia Seed Pudding made with Almond Milk (calories: 250, protein: 6g, carbs: 25g, fat: 12g)
Lunch: Japanese Soba Noodle Salad with Edamame, Cucumber, and Carrots (calories: 350, protein: 12g, carbs: 50g, fat: 8g)
Snack: A Handful of Almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
Dinner: Indian-style Lentil Dal with Spinach served over Cauliflower Rice (calories: 350, protein: 15g, carbs: 40g, fat: 10g)

Day 6

Breakfast: Smoothie with Spinach, Banana, Almond Milk, and a scoop of Protein Powder (calories: 300, protein: 15g, carbs: 40g, fat: 8g)
Lunch: Chinese Vegetable Stir-Fry with Tofu and a side of Brown Rice (calories: 350, protein: 18g, carbs: 45g, fat: 12g)
Snack: Fresh Fruit Salad (calories: 100, protein: 1g, carbs: 25g, fat: 0g)
Dinner: Grilled Eggplant and Bell Pepper Salad with Sesame Seeds (calories: 300, protein: 6g, carbs: 35g, fat: 15g)

Day 7

Breakfast: Veggie Omelette with Onions, Tomatoes, and Capsicum (calories: 250, protein: 15g, carbs: 10g, fat: 15g)
Lunch: Mixed Vegetable Sushi with a Side of Miso Soup (calories: 350, protein: 10g, carbs: 55g, fat: 5g)
Snack: Dried Seaweed Snacks (calories: 50, protein: 2g, carbs: 5g, fat: 2g)
Dinner: Thai Vegetable Curry served over Quinoa (calories: 400, protein: 12g, carbs: 50g, fat: 15g)

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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