Contents
When I first embarked on my weight loss journey, I was super-motivated to make big changes, so I tried one diet program (and failed miserably), then another (same outcome), and another. It didn’t take me long to realize that they are too rigid to fit into my lifestyle, and I ended up gaining all the weight that I have worked so hard to lose at the end of the diet.
Does this hit home for you? Do you feel like a failure each time you couldn’t stick to “the plan”?
Let me reassure you that it wasn’t your fault for not being able to follow those fad diets. These lousy, off-the-shelf weight loss “systems” were designed to fail from the very beginning, and I actually felt better AND lose fat at the same time when I started incorporating ‘bad foods’ that have long been demonized by the clean eating community into my meal plan.
Is Clean Eating the Best Way to Lose Weight?
You probably have seen a lot of fitness influencers talking about how you need to “eat clean” to lose weight, and there’s absolutely nothing wrong with that! But have you ever wondered whether the strategy is really going to suit you in the long run?
Think about this: the clean eating menu largely depends on the belief of the person who prepares the meal.
If someone believes in Paleo, that person might think that grains, legumes, processed sugar, and most sources of dairy are ‘dirty’.
On the other hand, if someone believes in Keto, that person might look at carbs as the enemy.
This is what my low-carb, low-fat, no sugar, vegan, gluten free, GMO free, Paleo dinner looks like.
Simply put, there is no universally accepted definition of clean eating.
When you follow the exact menu plan to reach your fitness goal, you will realize that you probably have adopted a black and white perspective towards the foods that you’re about to consume, and chances are you have eliminated few favourite food items from the meal plan.
A rigid dieting strategy not only increases the chances of an eating disorder, but it also has a higher tendency of mood disturbances, and excessive concern with body size/shape1. Holding dichotomous beliefs about food and eating may be linked to a rigid dietary restraint, which in turn can be counterproductive to your weight loss goal2.
The best diet plan for weight loss in Singapore is the one that you can stick to – One that doesn’t force you to give up on your favourite foods. Not only does a strict diet guarantee you to lose fat, but it will also guarantee you to lose your will to live.
Flexible Dieting – The One and Only Diet You Will Ever Need
Despite the fact that it’s called flexible ‘dieting’, it’s more of a flexible nutrition approach that revolves around a person’s lifestyle, rather than a conventional meal plan that one needs to adhere to.
No foods are off-limits, and you can easily customize it based on your personal needs. All you have to do is to supply your body with nutrients using the 80/20 rule while staying in a calorie deficit to lose weight.
What is 80/20 Rule?
The basic idea of the 80/20 rule is very simple. In order to be healthy and balanced, you don’t always have to make 100% healthy food choices. 80% is enough. For the remaining 20%, you can choose less healthy food and indulge yourself.
Studies have shown that a flexible approach to your everyday eating behaviour increases your probability of losing weight, and keeping it off in the long run.3,4
The above pie chart represents your total daily energy expenditure (TDEE). TDEE is a calculation method of how many calories you burn in a day, based on your age, gender, physical attributes, and level of activity.
What I would recommend you to do, is to Google a few TDEE calculators on the internet, and then average out the result from 3 different calculators to get a better estimate.
The yellow part should be comprised of high quality, minimally processed, and micronutrient-dense foods. You feel more energetic when you are in the gym, you recover quickly after a workout, and you don’t get hungry easily.
The orange part should be comprised of your favourite foods. It could be satays, bubble tea, or anything that can satisfy your food cravings!
Let’s assume that your TDEE is 2000 calories:
1600 of your calories should come from food sources that are rich in fibre, lean protein, and micronutrients – foods like chicken breast, ground beef, turkey breast, egg whites, leafy greens are some of the good choices that you should include in your diet plan.
400 of your calories can be anything you want, as long as you do not exceed the calorie ceiling.
Sample Diet Meal Plan for Weight Loss
Here’s a sample diet meal plan for 3 individuals with different calorie requirement:
1. Darshini, a 20 yrs old female nurse weighing at 62kg at a height of 151cm, plays badminton 4 to 5 times a week and wishes to lose body fat and improve her energy level.
| DARSHINI - WEEKLY MEAL PLAN (WEEK 1) | |||
|---|---|---|---|
| DAY 1 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1511 kcal | 69g (18%) | 193g (51%) | 53g (31%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (OVERNIGHT OATS) | 1) ½ cup rolled-oats 2) ½ cup fresh milk 3) ⅔ tbsp chia seeds 4) 1 tbsp pumpkin seeds 5) ⅓ tbsp honey 6) 1 whole medium orange, diced Oats are high in dietary fiber, which helps to keep you full longer | 391 kcal 12g Protein 61g Carbs 12g Fats | |
| Lunch (CHICKEN LETTUCE WRAP) | 1) ½ tbsp cooking oil 2) ⅓ cup ground chicken 3) 2 pcs shiitake mushroom 4) ¼ cup diced onion 5) ¼ cup diced water chestnuts 6) 2 cloves garlic, finely chopped 7) ½ tbsp oyster sauce 8) ½ tbsp soy sauce 9) 1 tbsp spring onion, finely chopped 10) 1 stalk large lettuce, separate into big leaves 11) ½ cup white rice Substitute lettuce for tortilla wrap to reduce refined carbohydrate intake. Further, it increases your vegetables intake | 394Cals 22g Protein 50g Carbs 14g Fats | |
| Dinner (TOMATO PASTA) | 1) 1 tbsp cooking oil 2) 1 whole medium onion, finely chopped 3) 1 clove garlic, finely chopped 4) 2 whole tomatoes, chopped 5) 1 tbsp tomato puree 6) 7 whole medium prawn 7) 50g spaghetti 8) 1 tsp sugar 9) 1 cup chopped bell pepper 10) 1 square piece cheddar cheese 11) pinch of salt and pepper Homemade tomato paste contains less cream and fat, helping you to reduce fat intake | 464Cals 20g Protein 55g Carbs 18g Fats | |
| Snacks No# 1 (HALF BOILED EGGS) | 1) 2 eggs 2) Soy sauce and white pepper to taste 3) 1 slice wholemeal bread Egg is a good source of protein, vitamins and minerals | 202Cals 14g Protein 13g Carbs 10g Fats | |
| Snacks No #2 (GRAPES) | 1) 8 whole grapes Grape is a good source of antioxidants and dietary fiber. | 60Cals 1g Protein 14g Carbs 0g Fats | |
| DAY 2 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1499 kcal | 67g (17%) | 203g (53%) | 55g (30%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (CHIVES PANCAKE) | 2 pieces per serving 1) ½ cup chives, cut into 1 inch strip 2) 1/2 cup shredded carrot 3) 2 dried mushroom, sliced 4) 1 clove garlic, finely chopped 5) 1 tbsp dried shrimp 6) ⅓ cup flour 7) 1 cup water 8) ⅔ tbsp cooking oil 9) 1 egg 10) ⅔ tbsp oyster sauce 11) pinch of salt and pepper Add vegetables into your pancake to increase daily greens and dietary fiber intake | 407 kcal 20g Protein 47g Carbs 15g Fats | |
| Lunch (TOFU POKE BOWL) | 1) 1 pc extra firm tofu 2) ½ tbsp honey 3) ½ soy sauce 4) 1 tbsp cooking oil 5)¼ cup white rice 6) ½ cup shredded cucumber 7) ½ cup shredded carrot 8) ⅓ cup shelled edamame 9) ½ tsp sesame oil Tofu and edamame are good sources of plant-based proteins with low fat content | 398 kcal 22g Protein 39g Carbs 22g Fats | |
| Dinner (LEMON GARLIC BAKED TILAPIA) | 1) ½ whole medium tilapia 2) 1 whole medium lemon, half sliced, half squeezed into juice 3) 1 tbsp butter 4) 1 clove garlic, minced 5) 1 tsp red chili powder 6) 1 tbsp fresh parsley 7) 1 ½ cup chopped broccoli 8) 1 cup white rice Use baking method instead of frying to reduce fat intake | 399 kcal 21g Protein 60g Carbs 13g Fats | |
| Snacks No# 1 (BAKED SWEET POTATO CHIPS) | 1) ⅓ medium whole sweet potato 2) 1 tsp cooking oil 3) Salt and pepper to taste Use baking method instead of frying to reduce fat intake | 193 kcal 2g Protein 35g Carbs 5g Fats | |
| Snacks No #2 (GUAVA) | 1) 2 big sliced guava Guava is a good source of dietary fiber and vitamins C | 102 kcal 2g Protein 22g Carbs 0g Fats | |
| DAY 3 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1514 kcal | 79g (21%) | 153g (44%) | 58g (35%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (STUFFED SWEET POTATO ) | 1) 1 ½ small sweet potato 2) 60g chicken breast 3) 2 cup spinach 4) 2 square piece cheddar cheese 5) Pinch of salt Sweet potato is a good source of complex carbohydrate with high dietary fiber content and vitamin A. | 405 kcal 24g Protein 46g Carbs 14g Fats | |
| Lunch (CHICKEN WRAP) | 1) ½ tbsp butter 2) 60g skinless chicken breast 3) ½ tbsp mayonnaise 4) 1 pc tortilla wrap 5) ½ cup lettuce, shredded 6) ½ whole tomato, sliced 7) 1 cup spinach Chicken breast is the leanest part of meat in a whole chicken, which translates to lesser amount of fat and higher amount of protein | 445 kcal 23g Protein 33g Carbs 24g Fats | |
| Dinner (STIR-FRIED CHICKEN WITH WHITE RICE) | 1) 30g chicken breast, cubed 2) 1 cup broccoli florets 3) ½ cup mushroom, sliced 4) ¾ tbsp cooking oil Sauce 1) 1 clove garlic, minced 2) 1 tbsp soy sauce White Rice 1 cup cooked rice | 408kcal 19g Protein 50g Carbs 15g Fats | |
| Snacks No# 1 (TUNA MAYO CELERY STICK ) | 1) 2 stalks of celery 2) ⅓ can of tuna in water 3) 1 egg 4) 1 tbsp mayonnaise Tuna is a good source of omega 3 fatty acids, which is essential in maintaining cardiovascular health | 200Cals 11g Protein 13g Carbs 5g Fats | |
| Snacks No #2 (PAPAYA) | 1) Papaya (1-inch piece) Papaya is a good source of dietary fiber and vitamins C | 56 kcal 2g Protein 11g Carbs 0g Fats | |
| DAY 4 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1469 kcal | 75g (20%) | 165g (45%) | 59g (35%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (EGG DROP SOUP) | 1) ½ stalk green onion 2) 50g ground chicken 3) ½ tbsp shaoxing wine 4) ½ chicken stock 5) 1 cup corn 6) ½ tbsp potato starch 7) 1 egg 8) ½ cup water 9) Salt and pepper to taste Egg and chicken are good sources of proteins, and they help to keep you satiated for a longer period of time | 405 kcal 28g Protein 45g Carbs 15g Fats | |
| Lunch (ASIAN SALMON) | 1) ½ tbsp minced ginger 2) 1 garlic cloves, minced 3) 1 salmon fillet 4) 2 stalk sawi, quartered 5) 1 tbsp cooking oil 6) 1 tbsp soy sauce 7) 1 tsp sugar 8) ½ small lime, juiced 9) 1 red chili, finely chopped Slaw 1) ½ cup grated cucumber 2) ½ cup grated carrot 3) 1½ cup shredded white cabbage 4) 1 tbsp spring onions, finely sliced 5) ½ tsp sesame oil 6) ½ small whole lime, juiced Salmon contains high omega-3 fatty acids which are good for cardiovascular health | 407 kcal 23g Protein 28g Carbs 21g Fats | |
| Dinner (FRIED BIHUN) | 1) 1 tbsp cooking oil 2) 1 clove of garlic, minced 3) ¾ cup diced bean curd 4) ½ whole big tomato, cut into wedges 5) 1 cup bean sprouts 6) ¾ cup bihun 7) tbsp diced spring onion 8) whole medium red chili, sliced Sauce 1) 1 tbsp soy sauce 2) 1 tbsp oyster sauce 3) Pinch of salt Bihun has lower amount of calories compared to yellow noodles | 433kcal 20g Protein 45g Carbs 16g Fats | |
| Snacks No# 1 (BANANA SUSHI ROLL) | 2 servings 1) 1 pc tortilla wrap 2) 1 whole medium banana 3) 1 tbsp peanut butter This meal is a good source of dietary fiber, vitamin B6 and potassium | 161 kcal (per serving) 4g Protein 22g Carbs 6g Fats | |
| Snacks No #2 (APPLE) | 1) 1 medium whole apple Apple is a good source of dietary fiber and vitamins C | 63 Cals 0.2g Protein 14.7g Carbs 0.5g Fats | |
| DAY 5 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1479 kcal | 72g (17%) | 187g (50%) | 57g (33%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (CURRY POTATO BREAKFAST BOWL) | POTATO 1) 1 tbsp cooking oil 2) ½ tsp curry powder 3) ½ tsp garlic powder 4) 1 ½ whole small potato, chopped 5) Salt and pepper to taste BACON AND SPINACH 1) 1 clove garlic, minced 2) 2 cup chopped spinach 3) 1 small piece bacon POACHED EGG 1) 1 tbsp white vinegar 2) 1 egg Use baking method instead of frying to reduce fat intake | 405 kcal 28g Protein 45g Carbs 15g Fats | |
| Lunch (MISO NOODLE SOUP) | 1) 1 cup rice noodles 2) 1 tbsp miso paste 3) 1 ½ cup water 4) ½ pc tofu 5) 1 pc nori sheet 6) ½ cup shredded carrot 7) 2 tbsp spring onion, sliced 8) 1 cup bok choy, chopped 9) 30g chicken breast, chopped Miso provides natural umami taste, and it is high in protein and vitamin B12 | 405 kcal 25g Protein 57g Carbs 8g Fats | |
| Dinner (FRIED RICE) | 1) 1 cup chilled rice 2) 1 egg 3) 5 whole medium prawns 4) 1 tbsp cooking oil 5) ½ small onion, diced 6) ½ cup frozen peas and carrots 7) 2 garlic cloves, minced 8) 1 tbsp diced spring onion 9) 3 tbsp soy sauce 10) 2 outer leaves of lettuce 11) ½ cup corn A variety of vegetables is included in this dish to provide nutrients to your body | 461kcal 19g Proteins 63g Carbs 20g Fats | |
| Snacks No# 1 (FRUIT YOGURT ) | 1) 100g plain natural yogurt 2) Your favourite fruits: 1 whole small apple, diced, or 1 medium banana, diced 3) A handful of nuts: pumpkin seeds 15g or sunflower seeds 15g Plain yogurt contains less sugar and it also serves as a good source of protein and calcium | 120 kcal 11g Protein 13g Carbs 5g Fats | |
| Snacks No #2 (CORN ON THE COB) | 1) 1 ear of corn on the cob 2) 1 tsp white sugar 3) ½ tsp lemon juice Corn is a good source of complex carbohydrate, and it's packed with fiber, vitamins and minerals | 97kcal 2g Protein 22g Carbs 1g Fats | |
| DAY 6 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1508 kcal | 65g (17%) | 187g (50%) | 56g (33%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (FRENCH TOAST) | 1) 2 slices wholemeal bread 2) 1 whole egg 3) ¼ cup milk 4) 1 tbsp butter 5) 5 whole strawberries 6) 1 tbsp honey Use honey as a natural and healthier choice of sweetener | 414 kcal 13g Protein 47g Carbs 19g Fats | |
| Lunch (PUMPKIN CONGEE) | 1) ½ cup pumpkin, chopped 2) ½ cup white rice 3) 1 cup water 4) ¼ cup corn 5) 1/4tbsp soy sauce 6) 1 stalk spring onion, diced 7) 50g chicken breast, chopped 8) 30g braised peanuts 9) Salt to taste Pumpkin is a good source of complex carbohydrate, packed with fiber, vitamins and minerals | 393 kcal 21g Protein 45g Carbs 15g Fats | |
| Dinner (MIXED VEGETABLES WITH RICE) | 1) ½ pc bean curd sheet, stripped 2) ½ tbsp cooking oil 3) 2 pcs black fungus 4) 1 pc shiitake mushroom 5) 50g cabbage, shredded 6) ½ cup carrot, shredded 7) 1 clove garlic, minced 8) 40g chicken breast, diced 9) 1 cup white rice 10) Salt to taste Various types of vegetables to provide all sorts of nutrients | 448 kcal 22g Protein 56g Carbs 15g Fats | |
| Snacks No# 1 (MANGO SMOOTHIE ) | 1) ½ whole mango 2) ½ frozen banana 3) ½ cup milk 4) 50g plain yogurt Mango and banana are good natural sources of food that satisfy your sugar craving | 194 kcal 8g Protein 25g Carbs 7g Fats | |
| Snacks No #2 (PINEAPPLE) | 1) 1 slice pineapple Pineapple is a good source of dietary fiber and vitamin C | 59 kcal 1g Protein 14g Carbs 0g Fats | |
| DAY 7 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1515 kcal | 55g (15%) | 193g (51%) | 56g (34%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SIMPLE EGG SANDWICH) | 1) 2 slices of wholegrain bread 2) 2 eggs 3) 1 tbsp mayonnaise 4) 1 cup chopped lettuce 5) ½ medium tomato 6) Pinch of salt and pepper Wholemeal bread is a healthier choice of carbohydrates as compared to white bread, as it contains higher amount of dietary fiber + vitamins and minerals | 381 kcal 17g Proteins 29g Carbs 22g Fats | |
| Lunch (STEAMED PRAWN NOODLES) | 1) 1 ½ cup glass noodles 2) 5 whole large prawn 3) 2 cloves garlic, minced 4) ¼ cup spring onion, finely chopped 5) 1 ½ cup chopped bok choy 6) ½ tbsp soy sauce 7) 1 tbsp cooking oil 8) 1 cup carrot, shredded Prawn is a good source of protein with low fat content | 400 kcal 12g Protein 56g Carbs 14g Fats | |
| Dinner (FRESH POPIAH (SPRING ROLL)) | 20 wraps - 3 wraps per serving 1) ½ cup cooking oil 2) 1 whole stalk lettuce 3) 20 pcs popiah wrapper 4) 3 cloves garlic 5) 300g shelled prawn, diced 6) 1kg yam bean, shredded 7) 56g long bean, diced 8) 4 pcs bean curd 9) ½ cup sweet sauce 10) Salt and pepper to taste Fresh popiah is filled with various types of vegetables, but make sure that you eat fresh instead of deep frying to avoid extra calories | 472 kcal 18g Protein 46g Carbs 18g Fats | |
| Snacks No# 1 (POPCORN ) | 1) 50g popcorn kernel Homemade popcorn is a healthier choice of snacks with no extra sugar, sodium and fats | 200Cals 7g Protein 47g Carbs 2g Fats | |
| Snacks No #2 (BANANA) | 1) 1 whole medium banana - 62kcal Banana is a good source of dietary fiber, vitamin B6 and potassium | 62Cals 1g Protein 15g Carbs 0g Fats |
| DARSHINI - WEEKLY MEAL PLAN (WEEK 2) | |||
|---|---|---|---|
| DAY 1 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1552kcal | 75g (19%) | 205g (52%) | 52g (29%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (BAKED BEAN TOAST) | 1) 2 slices wholemeal bread 2) 1 egg 3) ½ tin baked bean 4) ½ whole medium tomato, sliced 5) ½ tbsp cooking oil 6) ½ cup onion, chopped 7) Salt and pepper to taste Baked beans are legumes which are high in protein and fiber. | 388 kcal 17g Proteins 53g Carbs 13g Fats | |
| Lunch (TERIYAKI SALMON RICE BOWL) | 1) 1 tbsp teriyaki sauce 2) 100g salmon fillet 3) 1 cup chopped bok choy 4) 42g drained button mushroom, sliced 5) 1 tbsp spring onion 6) 1 whole lime, juiced 7) 1 cup white rice Salmon is a good source of omega-3 fatty acids. | 453kcal 28g Proteins 54g Carbs 14g Fats | |
| Dinner (BEAN SPROUTS TOFU) | 1) 100g bean sprouts 2) 1 pc tofu, diced 3) 1 tbsp cooking oil 4) 1 clove garlic, minced 5) ½ tbsp soy sauce 6) ½ cup carrots, shredded 7) 1 tbsp spring onion, diced 8) 1 cup white rice Tofu is good source of plant-based proteins. | 451 kcal 18g Protein 62g Carbs 19g Fats | |
| Snacks No# 1 (OPEN FACE CRACKERS) | 1) 2 pcs crackers 2) ½ tbsp peanut butter 3) ½ whole small apple, sliced Peanut butter and apple slices are healthier choices of fillings since they are higher in protein and dietary fiber. | 155 kcal 4g Protein 22g Carbs 6g Fats | |
| DAY 2 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1507kcal | 63g (17%) | 201g (53%) | 52g (30%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (BANANA OVERNIGHT OATS) | 1) 1 whole medium banana, mashed 2) ½ cup rolled oats 3) ½ cup milk 4) ⅓ cup plain yogurt 5) 1 tsp honey 6) 1 walnut, finely chopped Oats are high in soluble fiber which helps to promote bowel movement. | 434 kcal 13g Proteins 63g Carbs 14g Fats | |
| Lunch (VEGGIE NOODLES) | 1) ¼ yam bean (sengkuang) 2) ¼ sweet potato 3) ¼ small whole onion, finely chopped 4) 40g chicken breast, diced 5) 2 tbsp soy sauce 6) 1 tbsp white vinegar 7) 2 tbsp brown sugar 8) 5g ginger, minced 9) 1 clove garlic, minced 10) ¼ tbsp cooking oil 11) ¼ tbsp cornstarch (dissolve in ¼ tbsp water) 12) 1 whole medium zucchini 13) 1 whole carrot 14) 2 tbsp water 15) Salt and pepper to taste By using vegetables to replace noodles, you can greatly reduce the amount of calories and refined carbohydrates intake. | 447kcal 19g Proteins 73g Carbs 10g Fats | |
| Dinner (BAKED TEMPEH WITH BROCCOLI) | 1) 1 pc tempeh, sliced 2) 1 cup broccoli 3) 1 cup carrots, sliced 4) 1 whole medium tomato, diced 5) 1 tbsp chicken broth 6) 1 cup cooked brown rice 7) ½ tbsp cooking oil 8) Salt and pepper to taste Tempeh undergoes fermentation which makes its nutrients easier to be digested. | 462 kcal 24g Protein 59g Carbs 14g Fats | |
| Snacks No# 1 (CUCUMBER ROLL ) | 1) ½ whole elongated cucumber 2) 1 whole egg 3) ¼ whole avocado 4) Salt and pepper to taste Use avocado to replace mayonnaise. It is a good source of mono-unsaturated fats. | 165 kcal 7g Protein 13g Carbs 5g Fats | |
| DAY 3 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1484kcal | 78g (21%) | 174g (46%) | 56g (33%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (PUMPKIN SOUP ) | 1) 120g pumpkin, diced 2) ½ whole shallot 3) 1 clove shallot 4) ½ cup chicken broth 5) ¼ cup milk 6) ½ tbsp honey 7) 1 egg 8) 2 slices wholemeal bread 9) 1 tbsp pumpkin seeds 10) Salt and pepper to taste Excessive cream usage should be avoided as it contains plenty of saturated fat. | 408 kcal 33g Proteins 41g Carbs 15g Fats | |
| Lunch (STEAMED EGG AND TOFU) | 1) 2 eggs 2) ¼ pc tofu, cubed 3) 5 whole medium shrimp 4) ¼ cup peas 5) ¼ cup carrots, diced 6) ½ tbsp soy sauce 7)¼ cup spring onion 8) ¼ tbsp cooking oil 9) ½ tbsp oyster sauce 10) 1 cup white rice Steaming is a healthier cooking method. It uses less oil and the lower temperature helps to preserve the nutrients. | 455 kcal 26g Proteins 53g Carbs 15g Fats | |
| Dinner (CHICKEN MUSHROOM RICE) | 2 Serving 1) 1.5pc Chicken thigh, chopped 2) 1 clove garlic, minced 3) ½ whole onion, chopped 4) ¼ pc ginger piece - minced 5) 2 pcs shiitake mushroom, sliced 6) ½ tbsp dark soy sauce 7) 1 tbsp oyster sauce 8) 2 tbsp soy sauce 9) 80g uncooked long grain rice 10) 1 cup water 11) 2 stalk sawi, chopped This meal is satiating and high in protein | 457 kcal 23g Protein 51g Carbs 18g Fats | |
| Snacks No# 1 (MANGO FROZEN YOGURT) | 1) ½ whole frozen mango 2) ½ tbsp honey 3) 20g plain greek yogurt 4) ¼ whole lime, juiced and zested 5) 1 tbsp grounded peanuts Frozen fruit yogurt can be a healthy ice cream substitute, as it contains less sugar content. | 165 kcal 5g Protein 24g Carbs 6g Fats | |
| DAY 4 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1519kcal | 69g (18%) | 190g (50%) | 53g (32%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (POTATO TUNA SALAD) | 1) 1 whole large potato, cubed 2) 1 egg 3) 1 can tuna in water, drained 4) ¼ small onion, diced 5) 1 tbsp olive oil 6) ¼ whole lemon, juiced 7) ½ stalk lettuce, chopped 8) 1 whole tomato, diced 9) Salt and pepper to taste Tuna is a saltwater fish that is rich in polyunsaturated fat, which is essential fatty acids that our bodies need for cognitive function and cell growth. | 396 kcal 19g Proteins 38g Carbs 19g Fats | |
| Lunch (SWEET POTATO BURGER) | 1) 50g ground chicken breast 2) 1 cup spinach, chopped 3) ½ whole red pepper, diced 4) ½ tsp chili powder 5) ⅓ whole sweet potato, sliced thickly 6) ¼ avocado, sliced 7) ½ tbsp cooking oil 8) Salt and pepper to taste Use sweet potato slice to replace buns - it reduces your calorie intake, refined carbohydrates and increases your dietary fiber intake. | 453kcal 19g Proteins 45g Carbs 22g Fats | |
| Dinner (ROASTED EGGPLANT STUFFED CHICKEN) | 1) 1 whole brinjal 2) ½ tbsp cooking oil 3) 50g ground chicken 4) ½ cup chicken broth 5) ¼ cup onion, chopped 6) 140g cooked brown rice 7) 1 tbsp spring onion, chopped 8) ½ tbsp soy sauce Increase vegetables and protein intake to promote satiety. | 450 kcal 23g Protein 53g Carbs 16g Fats | |
| Snacks No# 1 (RED BEAN SOUP) | 1) ¼ cup red bean 2) 20g brown sugar 3) 1.5 cup water 4) ½ tbsp sago 5) 1 pandan leaf Red beans are legumes with high carbohydrates and protein. | 247 kcal 8g Protein 53g Carbs 0g Fats | |
| DAY 5 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1512kcal | 69g (18%) | 209g (55%) | 45g (27%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (PRAWN VEGGIE PANCAKE) | 3 pcs 1) 1 cup plain flour 2) ½ tbsp cooking oil 3) 1 cup milk 4) 1 tsp baking powder 5) 1 tbsp vinegar 6) ½ whole bell pepper, shredded 7) ½ carrot, shredded 8) 2 whole oyster mushroom, chopped 9) 1 whole green chili, sliced 10) 1 whole tomato, sliced 11) 5 whole medium prawn Increase your micronutrients intake with a variety of vegetables. | (2 pcs) 475 kcal 21g Proteins 75g Carbs 10g Fats | |
| Lunch (SUSHI ROLL) | 1 serving - 2 rolls 1) ¼ whole avocado 2) 1 cup shredded cucumber 3) ⅓ cup uncooked sushi rice 4) 2 sheets nori seaweed sheets 5) 100g salmon 6) 1 tbsp soy sauce 7) ½ tbsp honey 8) ½ tbsp rice vinegar Use avocado to replace the creaminess that mayonnaise offers, as it helps to lower saturated fat and increase mono-unsaturated fat intake. | 455 kcal 26g Proteins 53g Carbs 15g Fats | |
| Dinner (MUSHROOM PASTA) | 1) 60g spaghetti 2) ½ tbsp olive oil 3) 42g button mushroom, sliced 4) 1 clove garlic, minced 5) ½ tbsp parmesan cheese 6) 50g chicken breast, chopped 7) 1 cup chopped spinach 8) Salt and pepper to taste Stir fry pasta without using heavy cream sauce, which contributes to excess calories and saturated fat intake. | 448 kcal 25g Protein 55g Carbs 14g Fats | |
| Snacks No# 1 (CRISPY ROASTED CHICKPEAS) | 1) ⅓ cup cooked chickpeas 2) ¼ tbsp cooking oil 3) ½ tsp curry powder 4) Salt to taste Chickpeas are a type of legumes with high protein content. | 260 kcal 12g Protein 37g Carbs 7g Fats | |
| DAY 6 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1509kcal | 72g (19%) | 182g (48%) | 46g (28%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (CHICKEN CONGEE) | 1) 50g uncooked rice 2) 1 cup chicken stock 3) 50g chicken breast, chopped 4) ¼ pc ginger piece, shredded 5) 2 tbsp spring onion 6) ½ tsp sesame oil 7) 200ml water 8) Salt and pepper to taste Chicken breast contains less fat compared to chicken thigh, and it also contains higher protein content. | 424 kcal 23g Proteins 54g Carbs 12g Fats | |
| Lunch (TOMATO EGG NOODLE SOUP) | 1) 1 whole tomato, chopped 2) 1 egg 3) 1 clove garlic, minced 4) 1 tbsp tomato puree 5) 1 tbsp spring onion, chopped 6) 1 cup yellow noodles 7) ½ tbsp cooking oil 8) 5 whole prawn 9) 1 cup bok choy, chopped 10) 4 cups of water 11) Salt to taste Use tomato puree instead of tomato sauce. This is because tomato puree contains less sugar and other food additives. | 422 kcal 19g Proteins 57g Carbs 13g Fats | |
| Dinner (LONG BEAN RICE) | 2 serving 1) 50g long bean, sliced 2) ¼ whole carrot, shredded 3) 1 clove garlic, finely chopped 4) 10g dried shrimp 5) 2 shiitake mushrooms, shredded 6) 100g chicken breast, chopped 7) 1 tbsp cooking oil 8) 100g uncooked rice 9) ½ tbsp soy sauce 10) ¼ tbsp oyster sauce 11) ¼ tbsp dark soy sauce 12) 130ml water 13) salt to taste Increase the proportion of vegetables and proteins to promote satiety. | 413kcal 21g Protein 46g Carbs 14g Fats | |
| Snacks No# 1 (ASIAN SALAD) | 1) 1 cup lettuce, chopped 2) ¼ tsp olive oil 3) ½ cup purple cabbage, shredded 4) ½ cup carrot, shredded 5) ½ whole red pepper, shredded 6) ¼ whole onion, chopped 7) 1 tsp sesame seeds 8) 1 tbsp sesame dressing sauce 9) 1 tbsp roasted ground peanuts Add different varieties of vegetables to form a nutritionally-balanced diet. | 210 kcal 7g Protein 14g Carbs 14g Fats | |
| DAY 7 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1524kcal | 75g (21%) | 163g (44%) | 56g (34%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SPINACH EGG BURRITOS) | 2 servings, each serving 1 roll 1) 3 eggs 2) 1 tbsp milk 3) ¼ tbsp butter 4) 80g spinach 5) 2 slice cheddar cheese 6) 2 piece tortilla wraps 7) Salt and pepper to taste Egg is a good source of protein for a vegetarian diet, as it is rich in vitamin B complex and choline. | 345 kcal 18g Proteins 36g Carbs 11g Fats | |
| Lunch (STEAMED CHICKEN RICE) | 3 Servings 1) 240g chicken thigh 2) 120g uncooked white rice 3) ½ cup chicken stock 4) 2 pandan leaves, tied into knot 5) 5 cloves garlic, finely chopped 6) 1 pc ginger, sliced 7) 2 cup cucumber, sliced 8) 1 whole tomato, sliced Steaming is a healthier cooking method which requires no oil. The lower temperature also helps to prevent nutrients loss. | 481 kcal 26g Proteins 46g Carbs 21g Fats | |
| Dinner (CHICKEN WITH RED KIDNEY BEANS RICE) | 2 servings 1) ½ tbsp cooking oil 2) ½ whole onion 3) ½ whole bell pepper 4) 1 clove garlic 5) 100g chicken breast, chopped 6) 80g long grain uncooked rice 7) 1 tsp chilli powder 8) ½ can red kidney beans 9) 1 whole medium tomato, chopped 10) ½ cup chicken stock 11) Salt and pepper to taste 12) ½ whole lime, wedges Adding legumes in rice to lower reduce refined carbohydrates intake and increase protein and fiber intake. | 465kcal 25g Protein 67g Carbs 12g Fats | |
| Snacks No# 1 (STUFFED TOFU) | 1) 2 pcs firm tofu 2) ½ cup cucumber, shredded 3) ½ cup bean sprouts 4) ½ tbsp cooking oil Tofu is high in protein and it is a good source of protein for vegetarians and vegans. Plus, it is also very low in cholesterol. | 283 kcal 30g Protein 13g Carbs 20g Fats |
2. Felicia, a 40 yrs old female teacher weighing at 70kg at a height of 151cm, participates in Zumba 5 times a week and wishes to lose body fat.
| FELICIA - WEEKLY MEAL PLAN (WEEK 1) | |||
|---|---|---|---|
| DAY 1 | |||
| Total calories | Protein | Fats | Carbohydrates |
| 1799 kcal | 92g (21%) | 68g (34%) | 200g (45%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (NAAN WITH DHAL) | 4 servings DHAL 1) 1 cup red lentils dhal 2) 1 whole onion, diced 3)1 whole tomato, diced 4) 3 cloves garlic, minced 5) ¾ tsp turmeric 6) 4 cups water 7) Salt to taste 8) 150g chicken breast, chopped 9) 2 cup egg plant, chopped TADKA 1) 5 cloves garlic 2) 2 tsp cumin seeds 3) 3 pcs dried chili 4) 1 tbsp cooking oil 5) ½ cup carrot, chopped NAAN 1) 2 pcs plain naan Legumes for example dhal, are high in both protein and carbohydrates. You may consider replacing starch in a meal with legumes to increase protein intake and level of satiety. | 483 kcal 21g Proteins 9g Carbs 71g Fats | |
| Lunch (CHAR SIEW CHICKEN RICE) | 6 servings 1) 1 clove garlic, minced 2) ¼ tsp chinese spice powder 3) 2 tbsp honey 4) 2 tbsp hoisin sauce 5) ⅕ tbsp soy sauce 6) 2 tbsp sesame oil 7) 800g boneless skinless chicken thigh 8) 300g uncooked brown rice 9) 3 whole elongated cucumber, sliced 10) 1 tbsp cooking oil Increase protein and reduce carbohydrates in diet to lose weight. This is crucial for middle-age person to prevent muscle loss. | 579kcal 28g Proteins 53g Carbs 28g Fats | |
| Dinner (LEMON BROCCOLI PASTA) | 1) ½ tbsp cooking oil 2) 10 pcs whole medium shrimp 3) 50g uncooked pasta 4) ½ cup chicken stock 5) ¼ whole lemon, juiced 6) 1 clove garlic, minced 7) 1 cup broccoli, chopped 8) 2 whole medium tomato 9) 2 cube parmesan cheese 10) ½ cup carrot, shredded 11) Salt and pepper to taste Avoid using heavy cream in pasta to limit calories and saturated fat intake. | 513 kcal 34g Protein 62g Carbs 17g Fats | |
| Snacks No# 1 (CORN SALAD) | 1) ⅓ can whole corn kernel 2) ½ whole medium tomato, chopped 3) ½ onion, chopped 4) ¼ bell pepper, chopped 5) ¼ lime, juiced 6) ¼ avocado, chopped 7) 1 egg 8) Salt and pepper to taste Dressing such as mayonnaise is high in unhealthy fats and calories. This recipe replace it with avocado, which is rich in polyunsaturated fats. | 224 kcal 10g Protein 14g Carbs 10g Fats | |
| DAY 2 | |||
| Total calories | Protein | Fats | Carbohydrates |
| 1800 kcal | 106g (25%) | 70g (35%) | 170g (40%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (KOREAN STREET FOOD SANDWICH) | 1) 2 pcs wholemeal breads 2) 2 eggs 3) ½ cup cabbage, shredded 4) ¼ cup carrot, shredded 5) ¼ pc whole onion 6) 1 pc cheese 7) ½ tbsp butter 8) 1 tbsp ketchup 9) 30g chicken breast 10) Salt and pepper to taste Choose wholemeal breads instead of white breads as it is high in fiber content, which helps to reduce spikes of blood sugar and also fills you up. | 492 kcal 29g Proteins 40g Carbs 24g Fats | |
| Lunch (TOMATO SQUID STIR FRY) | 1) 200g squid 2) 1 whole tomato 3) 1 clove garlic, minced 4) 1 tbsp spring onion, chopped 5) 1 tbsp cooking oil 6) ½ tbsp oyster sauce 7) 1 cup broccoli 8) 50g uncooked brown rice 9) 1 tbsp tomato paste Tomato paste contains less sugar than ketchup. | 554 kcal 41g Proteins 54g Carbs 18g Fats | |
| Dinner (ROASTED CHICKEN AND SWEET POTATO) | 1) 1 piece small chicken thigh (98g) 2) 2 small sweet potatoes, chopped 3) ½ onion, thickly sliced 4) 1 cup broccoli, chopped 5) ½ tbsp cooking oil 6) 1 tsp mixed italian herbs 7) 1 clove garlic, minced 8) ¼ tsp chili powder 9) Salt and pepper to taste Sweet potatoes is a great source of complex carbohydrates. It contains more dietary fiber than refined carbohydrates. | 531kcal 24g Protein 54g Carbs 24g Fats | |
| Snacks No# 1 (PRAWN SALAD) | 2 servings 1) 1 egg 2) 1 cup lettuce, chopped 3) ⅓ can whole kernel corn 4) ½ cup carrot, shredded 5) ½ cup cucumber, shredded 6) 10 whole prawns 7) 2 tbsp mayonnaise 8) 1 tbsp ketchup 9) Splash of tabasco sauce 10) ⅓ lemon, juiced Prawns is a good source of lean protein. | 224 kcal 11g Protein 23g Carbs 3g Fats | |
| DAY 3 | |||
| Total calories | Protein | Fats | Carbohydrates |
| 1836 kcal | 89g (21%) | 63g (32%) | 209g (47%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (OATMEAL WITH STRAWBERRY AND PEANUT BUTTER) | 1) ½ cup rolled oats 2) ½ cup milk 3) 2 tsp honey 4) 2 whole egg whites 5) 1 tbsp peanut butter 6) 6 whole strawberry, sliced Add egg whites into your oatmeal to increase protein intake, as it is important to maintain muscle mass especially for those who wants to lose weight. | 511 kcal 24g Proteins 60g Carbs 15g Fats | |
| Lunch (BRAISED TOFU WITH BROWN RICE) | 1) 1 pc firm tofu, cut into pieces 2) 5 whole medium prawn 3) 1 tbsp cooking oil 4) 1 clove garlic, minced 5) 1 pc red bird eye chili, chopped 6) ¼ cup spring onion, stripped 7) 1 tbsp oyster sauce 8) ½ tbsp light soy sauce 9) ¼ tbsp dark oyster sauce 10) ¼ tbsp shaoxing wine 11) ½ tbsp sugar 12) ¼ cup water 13) 50g uncooked brown rice 14) 1 ½ cup bok choy 15) Pepper to taste Tofu is a good source of plant-based protein. | 537kcal 25g Proteins 61g Carbs 21g Fats | |
| Dinner (CHICKEN STIR FRIED NOODLES) | 1) 1 cup rice vermicelli (Bihun) 2) ½ tbsp cooking oil 3) 50g chicken breast 4) 1 clove garlic 5) 1 tbsp hoisin sauce 6) ¼ tbsp fish sauce 7) ¼ tbsp soy sauce 8) ½ whole lime, juiced 9) 1 cup cucumber, shredded 10) ½ cup carrot, shredded 11) ¼ cup spring onion, sliced 12) 1 egg 13) ½ cup bean sprouts Rice vermicelli contains less fat than noodles. | 532 kcal 26g Protein 67g Carbs 17g Fats | |
| Snacks No# 1 (BREAD SUSHI ROLL) | 1) 1 pc wholemeal bread 2) 1 egg 3) ½ cup cucumber, shredded 4) ⅙ can tuna in water 5) ½ pc nori sheet 6) ½ tbsp mayonnaise 7) ⅓ tbsp cooking oil 8) Salt and pepper Wholemeal bread is a good source of complex carbohydrate, and it increases your dietary fiber intake. | 256 kcal 14g Protein 21g Carbs 10g Fats | |
| DAY 4 | |||
| Total calories | Protein | Fats | Carbohydrates |
| 1762 kcal | 89g (21%) | 71g (37%) | 179g (42%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SWEET POTATO OATMEAL) | 1) ½ cup milk 2) ¼ cup rolled oats 3) ½ tsp turmeric 4) ½ whole small sweet potato 5) ½ whole banana 6) ½ tsp butter 7) 1 whole small apple, sliced 8) 3 whole egg whites 9) 5 whole almond nuts, chopped 10) Salt to taste Add egg whites in oatmeal to increase protein intake. This is especially important for maintaining muscle mass. | 497 kcal 19g Proteins 47g Carbs 21g Fats | |
| Lunch (STUFFED CABBAGE ROLLS WITH BROWN RICE) | 1) 2 big leaves cabbage 2) 2 shiitake mushrooms, rehydrated, sliced 3) ¼ whole carrot, finely chopped 4) ½ whole small onion - finely chopped 5) 80g grounded chicken breast 6) ½ cup chicken stock 7) ¼ tbsp soy sauce 8) 50g uncooked brown rice 9) ¼ water chestnut, finely chopped 10) ¼ tsp sesame oil 11) Salt and pepper to taste Add various kinds of vegetables in a meal to ensure adequate intake of vitamins, minerals and polyphenols. | 530 kcal 33g Proteins 66g Carbs 15g Fats | |
| Dinner (HAWAIIAN CHICKEN WRAP) | 1) ½ tbsp cooking oil 2) 60g chicken breast, chopped 3) 2 tbsp ketchup 4) 1 slice pineapple, chopped 5) 1 whole medium onion, chopped 6) 2 cup lettuce, chopped 7) 1 pc tortilla wrap 8) 1 pc cheese 9) Salt and pepper to taste Chicken breast contains higher amount of protein and lesser amount of fat than chicken thigh. | 529 kcal 23g Protein 60g Carbs 21g Fats | |
| Snacks No# 1 (EGG MUFFIN ) | 2 servings, 2 muffins per serving 1) ½ tbsp cooking oil 2) 1 slice lean bacon 3) ⅓ whole onion, chopped 4) ½ bell pepper, chopped 5) 1 cup spinach, chopped 6) 2 eggs 7) ¼ cup milk 8) 1 cup mozzarella, shredded 9) Salt and pepper to taste Eggs are high in protein, vitamins and minerals. | 210 kcal 7g Protein 14g Carbs 14g Fats | |
| DAY 5 | |||
| Total calories | Protein | Fats | Carbohydrates |
| 1762 kcal | 79g (18%) | 69g (35%) | 207g (47%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SWEET POTATO BREAKFAST HASH) | 1) 1 whole small sweet potato 2) ¾ tbsp cooking oil 3) ½ whole bell pepper, chopped 4) ½ whole onion, chopped 5) 1 cup spinach, chopped 6) 50g chickpea 7) 1 clove garlic 8) 1 egg 9) Salt and pepper to taste Sweet potatoes are high in dietary fibers and rich in vitamins and minerals, especially vitamin A. | 491 kcal 20g Proteins 61g Carbs 18g Fats | |
| Lunch (GARLIC MUSHROOM FISH WITH BROWN RICE) | 1) 1 whole medium tilapia 2) 1 clove garlic 3) 1 tbsp olive oil 4) ½ tsp sesame seeds 5) 3 pcs dried shiitake mushroom, rehydrated 6) 2 cup french beans 7) 50g uncooked brown rice 8) Salt and pepper to taste Baking is a healthier cooking method compared to frying as it uses less oil. | 506kcal 25g Proteins 59g Carbs 19g Fats | |
| Dinner (FISH WITH SESAME NOODLES) | 1) 1 cup wet noodles 2) 1 ½ roasted tbsp sesame seeds 3) 1 tbsp soy sauce 4) 1 tbsp cooking oil 5) ½ tsp white vinegar 6) 1 ½ cup spinach, chopped 7) 1 whole small tilapia 8) Salt to taste Sesame seeds is a good source of essential fatty acids. | 532 kcal 28g Protein 57g Carbs 22g Fats | |
| Snacks No# 1 (PEANUT BUTTER APPLE SLICES ) | 1) 1 whole small apple 2) 1 tbsp peanut butter 3) 3 nuts almond, chopped 4) ⅛ cup raisins Moderate amounts of nuts to provide you with essential fatty acids. | 233 kcal 6g Protein 30g Carbs 10g Fats | |
| DAY 6 | |||
| Total calories | Protein | Fats | Carbohydrates |
| 1810 kcal | 85g (19%) | 68g (34%) | 214g (47%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (TEMPEH SANDWICH) | 1) 1 pc tempeh (70g) 2) 1 whole small onion 3) 2 tbsp ketchup 4) 1 pc bun 5) ½ whole tomato, sliced 6) 1 egg 7) Salt and pepper to taste COLESLAW 1) 2 tbsp mayonnaise 2) 1 cup cabbage, shredded 3) 1 cup carrots, shredded Tempeh is a fermented soy product. Besides its high protein value, the fermentation process makes the nutrients easier to be absorbed. | 514 kcal 24g Proteins 56g Carbs 22g Fats | |
| Lunch (MISO MUSHROOM AND TOFU NOODLES) | 1) ½ tbsp cooking oil 2) 2 pc shiitake mushroom, rehydrated, sliced 3) 50g enoki mushroom (¼ pack) 4) 1 pc tofu, chopped 5) ½ tbsp miso 6) 1 cup rice vermicelli 7) ¼ cup spring onion, chopped 8) 5 whole medium prawns 9) 1 cup bok choy, chopped 10) ⅓ can whole kernel corn (83g) Mushrooms are low in calories, high in dietary fiber and antioxidants. | 506 kcal 29g Protein 65g Carbs 13g Fats | |
| Dinner (ONE POT RICE WITH VEGGIES) | 1) 50g uncooked brown rice 2) 1 tbsp cooking oil 3) 1.2 whole small onion, chopped 4) 1 clove garlic, minced 5) ½ tbsp soy sauce 6) ¼ cup spring onion, chopped 7) 1 egg 8) 50g chicken breast 9) ⅓ cup carrot, diced 10) ⅙ can whole kernel corn 11) ⅓ cup long bean 12) Salt and pepper to taste Add various kinds of vegetables in a meal to ensure the intake of different vitamins, minerals and polyphenols from different vegetables. | 539kcal 23g Protein 55g Carbs 25g Fats | |
| Snacks No# 1 (FRUITS AND YOGURT PARFAIT ) | 1) 100g plain greek yogurt 2) ½ tbsp honey 3) ¼ whole mango, chopped 4) ½ small kiwi, chopped 5) 20g granola Choose plain yogurt to reduce intake of added sugar. | 251 kcal 9g Protein 39g Carbs 7g Fats | |
| DAY 7 | |||
| Total calories | Protein | Fats | Carbohydrates |
| 1757 kcal | 84g (19%) | 71g (36%) | 194g (45%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (ROASTED MUSHROOM WRAP) | 1) 42g button mushrooms 2) ½ whole capsicum, chopped 3) 1 whole small onion, chopped 4) 1 clove garlic 5) ¾ tbsp cooking oil 6) 2 eggs 7) 1 cup lettuce, chopped 8) 50g greek yogurt 9) 1 whole wheat tortilla wrap Whole wheat tortilla wrap is a good source of complex carbohydrates. | 508 kcal 23g Proteins 41g Carbs 27g Fats | |
| Lunch (MALAYSIAN GRILLED FISH) | 1) 1 tbsp cooking oil 2) 1 whole medium black pomfret 3) ½ whole lime, juiced 4) 1 clove garlic, minced 5) 1 ½ whole shallots, minced 6) 3 pcs dried chillies 7) ¼ tsp turmeric powder 8) ½ tsp fish sauce 9) ½ tsp sugar 10) 50g uncooked brown rice 11) 10 whole ladyfingers 12) 1 whole medium tomato 13) ½ whole onion 14) Salt to taste Fish is a good source of lean protein and polyunsaturated fat. | 506 kcal 29g Proteins 60g Carbs 18g Fats | |
| Dinner (TOFU WITH PUMPKIN SAUCE WITH BROWN RICE) | 2 servings 1) 1 and half egg tofu, sliced thickly 2) 100g pumpkin, diced 3) 60g chicken breast, diced 4) 1 ½ cup french bean, chopped 5) ½ cup chicken stock 6) ¼ whole carrot, sliced 7) ¼ cup spring onion, diced 8) ¼ tsp sugar 9) 1 ½ tbsp cooking oil 10) 100g uncooked brown rice 11) 2 cup bok choy, chopped 12) Salt and pepper to taste Pumpkin puree has a creamy texture to it. | 521 kcal 24g Proteins 60g Carbs 20g Fats | |
| Snacks No# 1 (STRAWBERRY BANANA SMOOTHIE) | 1) 10 whole strawberries, frozen 2) ½ cup fat free yogurt 3) ½ whole orange, juiced 4) ½ whole banana 5) ½ cup of milk Make use of the natural sweetness from fruits instead of adding refined sugars to your beverage. | 223 kcal 8g Protein 34g Carbs 6g Fats |
| FELICIA - WEEKLY MEAL PLAN (WEEK 2) | |||
|---|---|---|---|
| DAY 1 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1821 kcal | 88g (19%) | 68g (33%) | 218g ( 48%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (BREAKFAST BAKED SWEET POTATO) | 1) 1 whole medium sweet potato (150g) 2) 1 link chicken sausage 3) ¾ tbsp cooking oil 4) 1 ½ cup spinach, chopped 5) 1 egg 6) 1 tbsp chili sauce 7) Salt and pepper to taste Sweet potatoes are packed with fiber and it helps to slow down digestion. | 516 kcal 27g Proteins 57g Carbs 20g Fats | |
| Lunch (CHICKEN & GINGER STIR FRY) | 1) 1 pc small chicken thigh, largely chopped 2) ½ tbsp cooking oil 3) 1 clove garlic, minced 4) ½ whole small onion, sliced 5) 10g ginger, shredded 6) 7 pc dried wood ear mushrooms, rehydrated, sliced 7) ¼ cup spring onion, largely chopped 8) 50g brown rice, uncooked 9) ½ tbsp oyster sauce 10) ½ tsp fish sauce 11) ½ tsp sugar 12) ¼ tsp dark soy sauce 13) 1 stalk sawi, chopped Black wood ear fungus is high in fiber, antioxidants, vitamins and minerals. | 559 kcal 24g Proteins 57g Carbs 26g Fats | |
| Dinner (CHICKEN FRIED RICE) | 1) 60g brown rice, uncooked 2) 100g chicken breast, chopped 3) ¼ tbsp sesame oil 4) ⅓ tbsp cooking oil 5) 1 cup frozen peas and carrots 6) ¼ cup spring onion, chopped 7) 2 cloves garlic, minced 8) 1 tbsp soy sauce 9) Salt and pepper to taste High protein intake helps prevent muscle loss. | 546 kcal 30g Protein 69g Carbs 18g Fats | |
| Snacks No# 1 (FROZEN YOGURT BAR) | 1) 1 serving fat free plain yogurt 2) ½ tbsp honey 3) 5 whole strawberry, sliced 4) 10 whole blueberry 5) ½ walnut, smashed 6) Lemon juice and salt to taste Frozen yogurt is a good alternative to ice cream as it is low in fat and sugar. | 161 kcal 6g Protein 26g Carbs 4g Fats | |
| Snacks No #2 (ORANGE) | 1) 1 pc whole orange Orange is high in Vitamin C | 38 kcal 1g Protein 8g Carbs 0g Fats | |
| DAY 2 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1786 kcal | 93g (21%) | 69g (35%) | 198g ( 44%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (FRIED POTATO SKILLET) | 1) 1 whole large potato, chopped 2) ¾ tbsp cooking oil 3) 100g chicken breast, chopped 4) 1 whole bell pepper, diced 5) 1 clove garlic, minced 6) ¼ whole lemon, juiced 7) 1 cup spinach, chopped 8) 42g mushroom, sliced 9) 1 tbsp cheddar cheese 10) Salt and pepper to taste Add in various types of vegetables to ensure adequate vitamins and minerals intake. | 501 kcal 29g Proteins 47g Carbs 22g Fats | |
| Lunch (SALMON UDON NOODLES) | 1) 1 tbsp soy sauce 2) ⅛ chicken stock 3) 1 tsp ginger, minced 4) 1 clove garlic, minced 5) 80g salmon fillet 6) ½ tbsp cooking oil 7) 1 tbsp spring onion, diced 8) 1 ½ cup broccoli 9) 55g udon noodles Salmon contains high amount of polyunsaturated fatty acids which can only be obtained from food sources. | 525kcal 32g Protein 55g Carbs 19g Fats | |
| Dinner (JAPANESE CHICKEN AND EGG ON RICE) | 80g chicken breast, cut into pieces 2 eggs ¼ onion, sliced 33ml mirin 50ml dashi stock 15ml soy sauce 1 bowl of cooked brown rice Chicken breast and eggs are good sources of protein | 531 kcal 26g Protein 63g Carbs 20g Fats | |
| Snacks No# 1 (ANTS ON A LOG) | 1) 2 stalk medium celery 2) 50g greek yogurt 3) 8g raisin 4) 1 walnut, grounded Yogurt is an excellent source of calcium, protein and probiotics, which helps to improve body immunity | 175 kcal 6g Protein 21g Carbs 8g Fats | |
| Snacks No #2 (CHINESE PEAR) | 1) 1 pc chinese pear Increased daily fruit and vitamin C intake | 53 kcal 1g Protein 12g Carbs 0g Fats | |
| DAY 3 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1785 kcal | 98g (22%) | 68g (34%) | 194g ( 44%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SPINACH CORN SANDWICH ) | 1) 3 pcs wholemeal bread 2) ¾ tbsp butter 3) ¼ tbsp all purpose flour 4) ¼ cup milk 5) ½ cup spinach, chopped 6) 60g whole corn kernel 7) ½ whole tomato, sliced 8) 2 egg 9) Salt and pepper to taste Wholemeal bread is a healthier alternative of white bread, as it contains higher amount of fiber, vitamins and minerals. | 503 kcal 23g Proteins 51g Carbs 23g Fats | |
| Lunch (STEAMED TOFU WITH PRAWN + BROWN RICE) | 1) 100g silken tofu 2) 3 cloves garlic, minced 3) 1 tbsp soy sauce 4 )¼ cup spring onion, chopped 5) 55g brown rice, uncooked 6) ¾ tbsp cooking oil 7) 8 whole elongated lady’s fingers 8) ¼ tbsp honey 9) 1 egg 10) Pepper to taste Prawn and tofu are good sources of proteins with lower fat. | 525kcal 22g Proteins 62g Carbs 21g Fats | |
| Dinner (FISH BALLS NOODLE SOUP) | 1) ½ cup ikan bilis 2) 350ml water 3) 20g fish ball 4) 1 cup rice vermicelli 5) 1 cup lettuce 6) 2 tsp fried shallot 7) ½ tbsp soy sauce 8) 1 tbsp spring onion 9) ½ cup bean curd sheet 10) ½ cup seaweed 11)1 tsp sesame oil 12) 1 cup bean sprout Make the stock soup from scratch to avoid overconsumption of sodium. | 517 kcal 36g Protein 69g Carbs 12g Fats | |
| Snacks No# 1 (TUNA STUFFED TOMATO ) | 1) 1 can tuna in water 2) 2 tbsp mayonnaise 3) ½ whole medium onion, finely diced 4) 2 whole medium tomato 5) Pepper to taste Tomato is high in lycopene, which is a powerful antioxidant with many health benefits, such as skin protection, improved heart health and a lower risk of certain types of cancer. | 177 kcal 16g Protein 1g Carbs 12g Fats | |
| Snacks No #2 (APPLE) | 1) 1 pc apple Increased daily fruit and vitamin C intake | 63 kcal 0g Protein 15g Carbs 0g Fats | |
| DAY 4 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1806 kcal | 90g (20%) | 60g (30%) | 223g ( 50%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (FISH CONGEE) | 2 servings 1) 75g uncooked white rice 2) 2 whole medium red tilapia, filleted, sliced 3) ½ tbsp soy sauce 4) ½ tsp sesame oil 5) 4 cups kangkung, chopped 6) ½ tbsp cooking oil 7) 1 tbsp chinese rice wine 8) 1 tsp ginger, shredded 9) 2 tbsp spring onion, chopped 10) 1 pc yau char kueh, thickly sliced (80g) This dish is filled with lean protein and healthy greens. | 504 kcal 33g Proteins 56g Carbs 16g Fats | |
| Lunch (STIR FRIED SNOW PEAS AND LOTUS ROOT) | 1) 2 cups snow peas 2) 1 root lotus root, sliced 3) ½ tbsp cooking oil 4) ½ tbsp soy sauce 5) ½ tbsp Shaoxing wine 6) ½ tbsp oyster sauce 7) ½ tsp sesame oil 8) ½ tsp sugar 9) 1 clove garlic, minced 10) 2 tsp minced ginger 11) 50g uncooked brown rice 12) 50g chicken breast, chopped Lotus root contains Vitamin B, Vitamin C, iron, potassium, copper, and many more micronutrients. | 546kcal 21g Proteins 82g Carbs 14g Fats | |
| Dinner (HONEY LEMON SALMON) | 1) 80g salmon fillet 2) ¼ tbsp cooking oil 3) ½ tbsp butter 4 )1 tbsp honey 5) ¼ whole lemon, juiced 6 )1 clove garlic, minced 7) 1 tsp cornstarch 8) 50g uncooked brown rice 9) 1 cup broccoli chopped 10) Salt and pepper taste 11) ½ tbsp water Salmon is rich in polyunsaturated fat (especially omega-3), which regulates blood clotting and reduce inflammation. | 543kcal 25g Proteins 61g Carbs 22g Fats | |
| Snacks No# 1 (EGG DROP SOUP) | 1) ⅔ cup chicken stock 2) ¼ tsp sesame oil 3 )½ tbsp cornstarch 4 )1 egg 5) 2 tbsp spring onion 6) ⅙ whole carrot, diced 7) Salt, pepper and sugar to taste Egg is high in certain nutrients, such as vitamin B5 and B12, which helps to convert food into energy and production of red blood cells. | 163 kcal 10g Protein 11g Carbs 8g Fats | |
| Snacks No #2 (GUAVA) | 1) 1 big slice of guava Increased daily fruit intake and vitamin C intake | 51 kcal 1g Protein 11g Carbs 0g Fats | |
| DAY 5 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1796 kcal | 82g (18%) | 70g (35%) | 209g ( 47%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SARDINE SANDWICH) | 1) 3 pcs wholemeal bread 2) 1 egg 3) ½ whole onion, diced 4) ¼ whole cucumber, sliced 5) 90g sardine in tomato sauce 6) 1 tbsp chili sauce 7) ¼ tbsp cooking oil 8) 1 whole tomato, chopped Sardine is a type of deep ocean fish with high polyunsaturated fat content, which is essential to our heart health. | 474 kcal 27g Proteins 54g Carbs 17g Fats | |
| Lunch (STIR FRIED FRENCH BEAN WITH TOFU + BROWN RICE) | 1) 1 pc tofu 2) 1 cup french bean 3) ½ cup oyster mushrooms 4) 1 clove garlic, minced 5) 1 tsp oyster sauce 6) 1 tbsp soy sauce 7) ¾ tbsp cooking oil 8) 1 egg 9) 50g brown rice, uncooked Tofu is a good source of plant-based protein. | 536 kcal 27g Proteins 57g Carbs 22g Fats | |
| Dinner (CABBAGE AND GLASS NOODLES) | 1) 50g glass noodles, uncooked 2) 2 cups cabbage, shredded 3) 2 eggs 4) ½ tbsp cooking oil 5 )½ tbsp shaoxing wine 6) 1 clove garlic 7) ¼ tbsp soy sauce 8) 1 pc tofu, diced 9) Salt and pepper to taste Glass noodles have a low GI value, and it can reduce the spike of blood glucose level. | 534 kcal 26g Protein 56g Carbs 22g Fats | |
| Snacks No# 1 (HONEY BUTTER PUMPKIN) | 1) ¾ tbsp butter 2) ¾ tbsp honey 3 )¾ cup pumpkin, sliced Pumpkin is high in vitamin A, which helps to improve eyesight. | 192 kcal 1g Protein 28g Carbs 8g Fats | |
| Snacks No #2 (GRAPES ) | 1) 8 pc whole grapes Increase daily fruit and vitamin C intake | 60 kcal 0g Protein 14g Carbs 0g Fats | |
| DAY 6 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1791 kcal | 94g (20%) | 71g (35%) | 207g ( 45%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SAVOURY OATMEAL) | 1) ½ cup rolled oats 2) 1 cup chicken stock 3) 2 eggs 4) 2 cups bayam, chopped 5) 3 pcs shiitake mushroom, rehydrated, sliced 6) 1 tbsp spring onion, chopped 7) ¼ tbsp cooking oil 8) Salt and pepper to taste Add vegetables and fruits into your oatmeal to increase your fiber, vitamins and minerals intake. Don't forget to throw in few eggs for extra protein. | 511 kcal 28g Proteins 51g Carbs 21g Fats | |
| Lunch (MISO AND HONEY GLAZED FISH WITH BROWN RICE) | 1) 80g salmon fillet 2) ⅓ tbsp honey 3)¼ tbsp white vinegar 4) ⅕ tbsp miso paste 5) ⅕ tbsp soy sauce 6) 1 clove garlic, minced 7) 3g ginger, minced 8) ⅕ tsp sesame oil 9) 1 ½ cup cucumber, sliced 10 )50g brown rice, uncooked 11) ½ tbsp cooking oil 12) 1 elongated carrot, julienned Salmon is a good source of lean protein and Omega-3 fatty acids. | 514 kcal 23g Proteins 58g Carbs 20g Fats | |
| Dinner (TOMATO EGG NOODLES) | 1) Angel hair, uncooked 2) 2 whole medium tomato, diced 3 ) 42g button mushroom, sliced 4 ) 2 cloves garlic, minced 5 ) 1 egg 6 ) ½ tsp cornstarch 7) ½ cup water 8) ¾ tbsp cooking oil 9) 1 tbsp spring onion, chopped 10) 10 whole medium prawn 11) Salt and pepper to taste Tomato is high in lycopene, which is a powerful antioxidant with many health benefits, such as skin protection, improved heart health and a lower risk of certain types of cancer. | 496 kcal 33g Protein 67g Carbs 17g Fats | |
| Snacks No# 1 (SPICY CUCUMBER) | 1) ¾ whole elongated cucumber, sliced 2) 1 clove garlic, minced 3) ½ tbsp soy sauce 4) ¼ tbsp cooking oil 5) ½ tsp red pepper flakes 6) ¼ tsp sugar 7) 1 egg 8) 2 tsp toasted sesame seeds 9) Salt to taste Cucumber is a vegetable with high water content, and it is low in calories and high in fiber. | 183 kcal 8g Protein 12g Carbs 11g Fats | |
| Snacks No #2 (WATERMELON ) | 1) 1 big slice watermelon Increased daily fruit intake and vitamin C intake | 87 kcal 2g Protein 19g Carbs 1g Fats | |
| DAY 7 | |||
| Total calories | Protein | Carbohydrates | Fat |
| 1807kcal | 92g (20%) | 70g (35%) | 199g ( 45%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (CHICKEN SALAD WRAP) | 2 Servings 1) 3 tortilla wraps 2) ¼ whole lemon, juiced 3 )3 cups lettuce, chopped 4 )½ whole carrot, grated 5) 1 whole bell pepper, shredded 6) 120g chicken breast 7) 4 tbsp mayonnaise 8) 83g whole kernel corn 9) Salt and pepper to taste Chicken breast and tortilla wraps are both high in protein and promote satiety. | 506 kcal 22g Proteins 58g Carbs 19g Fats | |
| Lunch (BLACK PEPPER CHICKEN) | 4 servings 1) 500g chicken breasts, chopped 2) 2 cups celery, chopped 3) 2 whole small onion 4) 1 ½ tbsp soy sauce 5) ¾ tsp ginger, minced 6) 1 tbsp sesame oil 7) 1 tbsp rice vinegar 8) 2 ½ tbsp cooking oil 9) ¾ tbsp freshly grind black pepper 10) 1 tbsp cornstarch 11) 200g brown rice, uncooked 12) 3 whole bell pepper, chopped 13) Salt to taste Black pepper is high in antioxidants and rich in anti-inflammatory properties. | 532 kcal 30g Proteins 51g Carbs 24g Fats | |
| Dinner (PINEAPPLE FRIED RICE) | 1) 50g brown rice, uncooked 2) 100g chicken breast, chopped 3) ½ tbsp butter 4) 1 slice pineapple, chopped 5) ¼ whole carrot, shredded 6) ¼ whole celery, chopped 7) ½ whole onion, diced 8) ⅓ tbsp soy sauce 9) ½ tsp sesame oil 10) ½ whole bell pepper, chopped 11) ¼ whole orange, juiced 12) Salt and pepper to taste A variety of vegetables with protein and carb sources to create a well-balanced meal. | 514kcal 25g Protein 64g Carbs 18g Fats | |
| Snacks No# 1 (BAKED CHEDDAR CAULIFLOWER BITES) | 3 servings 1) 3 cups cauliflower florets, chopped 2) ¾ cup cheddar cheese 3) 1 egg 4) Salt and pepper to taste Cauliflower contains plenty of antioxidants and glucosinolates (anti-cancer properties). | 193 kcal 14g Protein 6g Carbs 13g Fats | |
| Snacks No #2 (BANANA) | 1) 1 whole medium banana Banana is a good source of dietary fiber, vitamin B6 and potassium. | 62Cals 1g Protein 15g Carbs 0g Fats |
3. Kelvin, a 35 yrs old male accountant weighing at 92kg at a height of 175cm, walks around his neighbourhood 3 to 4 times a week and wishes to lose body fat.
| KELVIN - WEEKLY MEAL PLAN (WEEK 1) | |||
|---|---|---|---|
| DAY 1 | |||
| Total calories | Protein | Fat | Carbohydrates |
| 1992 kcal | 97g (19%) | 78g (35%) | 233g ( 46%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (VEGETABLE OMELETTE) | 1) ⅓ tbsp cooking oil 2) 1 cup bell pepper, chopped 3) 1 small onion, chopped 4) 42g mushroom, sliced 5) 1 cup spinach, chopped 6) 2 eggs 7) 2 slice cheese 8) 3 pcs wholemeal bread 9) Salt and pepper to taste 10) 1 tbsp water This vegetable omelette is a balanced meal with high quality protein from eggs, loads of fibers from vegetables and healthy carbohydrates from wholemeal breads. | 548 kcal 30g Proteins 53g Carbs 24g Fats | |
| Lunch (HAWAIIAN CHICKEN RICE) | 2 servings 1) 180g chicken breast 2) 100g brown rice, uncooked 3) 1 cup carrot, diced 4) 2 cups bell pepper, chopped 5) 2 cups cucumber, sliced 6) 1 ½ slice pineapple, chopped 7) ½ cup water 8) 3 tbsp hoisin sauce 9) 1 tbsp cooking oil 10) Salt and pepper to taste Instant pot rice uses less oil compared to fried rice. | 557kcal 24g Proteins 78g Carbs 16g Fats | |
| Dinner (MEATBALL PASTA) | MEATBALL 1) 80g chicken thigh, minced 2) ½ small onion, grated 3) 1½ tbsp breadcrumb 4) 1 clove garlic, minced 5) 2 tbsp parsley, finely chopped 6) ½ egg 7) ¼ tbsp cooking oil SAUCE 1) ¼ tbsp cooking oil 2) 1 clove garlic, finely chopped 3) ½ small onion, finely chopped 4) 4 whole tomato, crushed 5) ¼ cup water 6) Salt and pepper to taste SERVING 1) 50g dry spaghetti 2) 1 cup broccoli, chopped Substitute red meat for white meat because red meat contains high amount of saturated fat. | 570 kcal 31g Protein 65g Carbs 23g Fats | |
| Snacks No# 1 (PAPAYA CHIA PUDDING) | 1) 1 serving fat free plain yogurt 2) ½ tbsp honey 3) 5 whole strawberry, sliced 4) 10 whole blueberry 5) ½ walnut, smashed 6) Lemon juice and salt to taste Frozen yogurt is a healthier alternative to ice cream as it is lower in fat and sugar. | 161 kcal 6g Protein 26g Carbs 4g Fats | |
| Snacks No #2 (GRAPES) | 1) 8 whole grapes Grapes are high in vitamin C and antioxidants. | 60 kcal 1g Protein 14g Carbs 0g Fats | |
| DAY 2 | |||
| Total calories | Protein | Fat | Carbohydrates |
| 1953kcal | 95g (20%) | 71g (33%) | 231g ( 47%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (BANANA FRENCH TOAST) | 1) 3 pcs wholemeal bread 2) 1 egg 3) 1 egg white 4) ½ cup milk 5) 1 tsp cinnamon 6) ½ tbsp honey 7) 1 banana, sliced 8) 5 nuts almond, crushed Egg white is high in protein and contains less fat compared to egg yolk. | 492 kcal 22g Proteins 69g Carbs 15g Fats | |
| Lunch (FISH FILLET WITH VEGETABLES + BROWN RICE) | 1) 1 whole tilapia, filleted 2) ¼ lemon, juiced 3) 1 tbsp butter 4) ½ cup carrot, grated 5) 15g ginger, grated 6) ½ cup spring onion, largely chopped 7) 1 cup bok choy, chopped 8) 65g brown rice, uncooked 9) 1 small onion, slice 10) ½ tbsp oyster sauce 11) Salt and pepper to taste Fish is a good source of lean protein and essential fatty acids. | 546kcal 33g Proteins 67g Carbs 16g Fats | |
| Dinner (CHICKEN NOODLE SOUP) | MARINATE 1) 1 chicken thigh (120g) 2) 15 ginger, grated 3) 1 clove garlic, minced 4) ⅓ tbsp soy sauce 5) ⅓ tbsp shaoxing wine CHICKEN STEW 1) ⅓ tbsp cooking oil 2) 1 star anise 3) 1 tbsp doubanjiang / spicy fermented bean paste 4) 1 cup radish, chopped 5) ½ cup carrot, chopped 6) 1 cup meehun Meehun contains no fat compared to other types of noodles | 567 kcal 29g Protein 55g Carbs 25g Fats | |
| Snacks No# 1 (CHOCOLATE BANANA SHAKE) | 1) 1 medium banana 2) ½ cup milk 3) ⅓ cup ice cubes 4) 1 tbsp peanut butter 5) 1 tbsp cocoa powder Use the natural sweetness from banana as sweetener instead of refined sugar | 271 kcal 10g Protein 26g Carbs 14g Fats | |
| Snacks No #2 (HONEYDEW) | 1) 1 slice honeydew Honeydew is packed with vitamin C | 78 kcal 1g Protein 7g Carbs 1g Fats | |
| DAY 3 | |||
| Total calories | Protein | Fats | Carbohydrates |
| 2036 kcal | 95g (19%) | 78g (34%) | 236g ( 47%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (MASHED POTATO PUFFS) | MASHED POTATO 1) 1 ½ big potato 2) ¼ cup hot milk 3) ½ tbsp butter PUFF 1) 2 eggs 2) 30g cooked chicken breast, shredded 3) 2 cup spinach, chopped 4) ½ whole small onion chopped 5) Salt and pepper to taste Add leafy vegetables into your meal to increase fiber intake. | 532 kcal 27g Proteins 58g Carbs 21g Fats | |
| Lunch (CHICKEN WITH VEGETABLES BEANS) | 1) 100g chicken breast, sliced 2) ½ tsp cornstarch 3) ¾ tbsp soy sauce 4) ½ tbsp rice vinegar 5) ½ tbsp shaoxing wine 6) ¾ tbsp cooking oil 7) ¼ cup spring onion, chopped 8) 15g ginger, minced 9) 2 cups long beans, chopped 10) 1 cups four angled beans, sliced 11) 50g brown rice, uncooked 12) Salt and pepper to taste Include a variety of vegetables in your lunch to ensure adequate vitamins, minerals and antioxidants intake. | 563kcal 30g Proteins 59g Carbs 22g Fats | |
| Dinner (CURRY FISH) | 1) 3 tbsp coconut milk 2) ¼ tbsp curry powder 3) 30g ginger, minced 4) 1 clove garlic, minced 5) 3 cups cabbage, shredded 6) 1 whole medium tilapia, filleted 7) ½ tbsp cooking oil 8) 65g brown rice, uncooked 9) Salt and pepper to taste Fish is a good source of lean protein with high amount of essential fatty acids. | 573 kcal 25g Protein 63g Carbs 24g Fats | |
| Snacks No# 1 (TURMERIC CHICKPEAS ) | 1) ⅓ cup chickpeas, uncooked 2) ½ tbsp olive oil 3) ½ tsp turmeric 4) 15g ginger, minced 5) Salt and pepper to taste Legumes are high in protein, carbohydrates and dietary fiber, which helps to promote satiety. | 300 kcal 13g Protein 39g Carbs 10g Fats | |
| Snacks No #2 (BANANA ) | 1) 1 whole medium banana Banana is high in potassium. | 68 kcal 1g Protein 16g Carbs 0g Fats | |
| DAY 4 | |||
| Total calories | Protein | Fat | Carbiohydrates |
| 1959 kcal | 102g (21%) | 73g (34%) | 211g ( 45%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SHRIMP PANCAKE) | 1) ⅓ cup flour 2) ½ cup water 3) 1 egg 4) 8 shrimps 5) 1 clove garlic, minced 6) 15g ginger, minced 7) 83g corn kernel 8) ¼ cup spring onion, chopped 9) 1 tbsp cooking oil 10) 1 whole medium red chili, sliced 11) 1 small lime, juiced 12) ½ tbsp fish sauce 13) ½ tbsp brown sugar 14) ½ tbsp coriander, chopped 15) Salt to taste Include protein and dietary fiber in your meal to create a well-balanced diet. | 522 kcal 25g Proteins 55g Carbs 21g Fats | |
| Lunch (TERIYAKI EGGPLANT AND TOFU + BROWN RICE) | 1) 1 whole elongated brinjal, cut into finger-sized 2) 1 pc extra firm tofu, diced 3) 1 tbsp cooking oil 4) 1 clove garlic, minced 5) 1 cup chopped bell pepper 6) 2 tbsp teriyaki sauce 7) 1 tsp toasted sesame seeds 8) 55g brown rice, uncooked 9) Salt and pepper to taste Brinjals provide fiber, potassium, vitamin C, vitamin B6, and antioxidants | 553 kcal 20g Proteins 66g Carbs 24g Fats | |
| Dinner (SHREDDED CHICKEN HOR FUN (CHINESE NOODLE)) | ¾ tbsp soy sauce ½ tbsp sesame oil 130g chicken breast 2 cups bok choy, chopped 1 ½ cup kuey teow ¼ cup spring onion, chopped 1 cup bean sprouts Chicken breast contains higher amount of protein and lower amount of fat. | 548kcal 36g Protein 62g Carbs 17g Fats | |
| Snacks No# 1 (THAI SALAD LETTUCE WRAP) | 1) ¼ tsp fish sauce 2) 1 whole small lime, juiced 3) ¼ tsp sesame oil 4) 10 pcs shrimp 5) ¼ tbsp rice vinegar 6) ¼ elongated cucumber, shredded 7) ½ elongated carrot 8) ⅛ cup roasted peanuts, chopped 9) 2 tbsp basil leaves, chopped 10) 2 tsp sriracha 11) 1 stalk lettuce Vegetables salad is high in fiber but low in calories | 233 kcal 18g Protein 16g Carbs 10g Fats | |
| Snacks No #2 (MANGO ) | 1) 1 whole mango Mango is high in vitamin C, dietary fiber and pectin. | 103 kcal 3g Protein 21g Carbs 1g Fats | |
| DAY 5 | |||
| Total calories | Protein | Fat | Carbohydrates |
| 1978 kcal | 117g (23%) | 72g (33%) | 221g ( 44%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (CENTURY EGG CONGEE WITH CHICKEN) | 1) ⅛ cup white rice, uncooked 2) 1 cup chicken stock 3) 80g chicken breast 4) ¼ tbsp shaoxing wine 5) 10g ginger, grated 6) ½ whole century egg 7) ¼ cup spring onion, chopped 8) ¼ tsp sesame oil 9) ⅓ tbsp cooking oil 10) 1 clove garlic, minced 11) 2 cups kangkung, chopped 12) ¼ yau char kwai, thickly sliced Ginger contains gingerol which is high in anti-inflammation properties. | 536 kcal 34g Proteins 49g Carbs 22g Fats | |
| Lunch (CHINESE CASHEW CHICKEN) | 1) ¼ tbsp cornstarch 2) ¾ tbsp soy sauce 3) ⅓ tbsp shaoxing wine 4) ¾ tbsp oyster sauce 5) ½ tsp sesame oil 6) 100g chicken breast, sliced 7) ½ tbsp cooking oil 8) 1 clove garlic, minced 9) ½ whole small onion, chopped 10) 1 cup bell pepper, chopped 11) 5 nuts cashew nuts, crushed 12) 50g brown rice, uncooked Cashew nuts contain essential fatty acids, potassium and vitamin B6, which are good for your heart health | 540 kcal 27g Proteins 57g Carbs 22g Fats | |
| Dinner (FISH BALL SEAWEED SOUP) | 1) ⅕ can (42g) button mushrooms 2) 20g fish ball 3) ½ cup seaweed 4) 1 pc tofu, diced 5) 1 cup chicken stock 6) ¼ cup spring onion, chopped 7) 1 tsp sesame oil 8) ½ cup water 9) 50g brown rice, uncooked 10) Salt and pepper to taste Seaweed is high in iodine, which helps to support thyroid health. Fiber and polysaccharides also promote gut health. | 580 kcal 34g Protein 72g Carbs 17g Fats | |
| Snacks No# 1 (EDAMAME) | 1) 200g frozen edamame with shell 2) Salt and pepper to taste Edamame is packed with protein and fiber. | 220 kcal 20g Protein 20g Carbs 10g Fats | |
| Snacks No #2 (GUAVA ) | 1) 2 big slices of guava Guava is high in dietary fiber and vitamin C | 102 kcal 2g Protein 22g Carbs 0g Fats | |
| DAY 6 | |||
| Total calories | Protein | Fat | Carbohydrates |
| 1951 kcal | 86g (19%) | 74g (36%) | 210g ( 45%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (BREAKFAST SWEET POTATO WITH COLESLAW) | 1) 1 whole small sweet potato (77g) 2) 1 tsp cooking oil 3) ½ tbsp butter 4) 1 pc cheddar cheese 5) 1 nos egg 6) 1 cup cabbage, shredded 7) ½ cup carrot, shredded 8) 1 ½ tbsp mayonnaise 9) ¼ lemon, juiced 10) Salt and pepper to taste Sweet potato is packed with complex carbohydrates, dietary fiber, and vitamin A. | 516 kcal 15g Proteins 51g Carbs 19g Fats | |
| Lunch (SALMON SUSHI SANDWICH) | 1) 80g salmon 2) ¼ cup sushi rice, uncooked 3) 1 sheet nori sheet 4) 1 cup broccoli, chopped 5) 1 cup pumpkin, chopped 6) 1 tbsp rice vinegar 7) 83g corn kernel 8) 1 egg 9) Salt to taste Salmon is high in omega-3 fatty acids, which is good for your heart health. | 555 kcal 34g Proteins 66g Carbs 17g Fats | |
| Dinner (CHICKEN EGG WRAP) | 1) 1 egg 2) 2 cups lettuce 3) 1 tortilla wrap 4) 80g chicken breast 5) 2 tbsp ketchup 6) ¾ tbsp butter 7) 1 tomato, sliced 8) ½ tbsp cornstarch 9) Salt and pepper to taste Egg is a good source of protein, choline and vitamin B complex. | 545 kcal 29g Protein 48g Carbs 25g Fats | |
| Snacks No# 1 (COOKIES BAR) | 4 servings 1) 4 tbsp peanut butter 2) 2 tbsp honey 3) ¾ oats 4) 1 medium bar milk chocolate, chopped 5) ⅛ cup milk Homemade cookies are much healthier than commercial cookies, as it contains less sugar and additives. | 264 kcal 7g Protein 30g Carbs 12g Fats | |
| Snacks No #2 (KIWI ) | 1) 1 large whole kiwi Kiwi is a good source of vitamin C and potassium. | 72 kcal 1g Protein 15 Carbs 1g Fats | |
| DAY 7 | |||
| Total calories | Protein | Fat | Carbohydrates |
| 1975kcal | 87g (18%) | 73g (34%) | 235g ( 48%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (FRUIT SANDWICH TOAST) | 1) 3 pcs wholemeal bread 2) ⅓ whole mango, diced 3) ⅓ red dragon fruit, diced 4) 100g greek yogurt 5) 1 ½ tbsp mayonnaise Greek yogurt provides creamy texture, and it is also rich in protein and probiotics. | 528 kcal 16g Proteins 70g Carbs 20g Fats | |
| Lunch (EASY STIR FRY CHICKEN) | CHICKEN 1) 100g chicken breast, sliced 2) ¼ tbsp cornstarch 3) ½ tbsp water SAUCE 1) ½ tbsp soy sauce 2) ¼ tbsp dark soy sauce 3) 1 tbsp oyster sauce 4) ½ tbsp cornstarch 5) 2 tbsp water 6) Salt and pepper VEGETABLES 1) ½ tbsp cooking oil 2) ½ small onion, sliced 3) 1 clove garlic, minced 4) ¼ cup carrot, sliced 5) ½ cup snow peas 6) 2 pcs baby corns, sliced 7) 2 pcs button mushrooms, sliced 8) ½ cup bean sprouts 9) 50g brown rice, uncooked Brown rice is packed with dietary fiber, and it has a lower glycemic index value (GI Value) compared to white rice. | 568 kcal 33g Proteins 66g Carbs 17g Fats | |
| Dinner (TOMATO BRAISED FISH WITH BROWN RICE) | 1) 1 whole medium tilapia 2) 2 medium tomato, chopped 3) ½ large bell pepper, sliced 4) ½ medium onion, sliced 5) 1 clove garlic, minced 6) 15g ginger, minced 7) 2 tbsp spring onion, chopped 8) 1 tbsp cooking oil 9) 50g brown rice, uncooked 10) 1 cup cucumber, sliced 11) 1 tbsp ketchup 12) ½ tbsp sugar 13) ¼ tbsp soy sauce Tomatoes are high in lycopene and vitamin C. | 551kcal 31g Protein 67g Carbs 18g Fats | |
| Snacks No# 1 (BUFFALO CAULIFLOWER) | 1) 2 cups cauliflower florets 2) ½ tbsp cooking oil 3) 1 tbsp butter 4) 1 clove garlic, minced 5) 4 tsp hot sauce 6) Salt and pepper to taste Cauliflower or any types of cruciferous vegetables are rich in sulforaphane, which helps to protect your DNA, slow tumor growth and reduce inflammation. | 267 kcal 7g Protein 18g Carbs 18g Fats | |
| Snacks No #2 (APPLE) | 1) 1 whole medium apple Apple is a good source of dietary fiber and vitamin C | 63 kcal 0g Protein 15g Carbs 0g Fats |
| KELVIN - WEEKLY MEAL PLAN (WEEK 2) | |||
|---|---|---|---|
| DAY 1 | |||
| Total calories | Protein | Fat | Carbohydrates |
| 1972 | 87g (17%) | 75g (33%) | 247g ( 50%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (BANANA PANCAKE) | 1) 2 medium banana, mashed 2) 2 eggs 3) ⅓ cup oat 4) ½ tbsp cooking oil 5) 135g fat free natural yogurt Yogurt is a healthy alternative of sugary dressings such as maple syrup. It is low in sugar and high in protein. | 519 kcal 21g Proteins 67g Carbs 19g Fats | |
| Lunch (STIR FRY CHICKEN WITH VEGETABLES AND BROWN RICE) | 1) Chicken breast, 100g, sliced 2) 1 tbsp cooking oil 3) 1 cup broccoli, chopped 4) 83g button mushroom, sliced 5) 15g ginger, grated 6) 1 clove garlic, chopped 7) ½ tbsp oyster sauce 8) ¼ tsp sugar 9) ½ tsp sesame oil 10) ¼ tsp soy sauce 11) ¼ tsp cornstarch 12) 50g brown rice, uncooked 13) Salt and pepper to taste 14) 1 tbsp water This meal is high in protein and dietary fibers. | 547kcal 28g Proteins 51g Carbs 25g Fats | |
| Dinner (OLIVE OIL AND GARLIC TUNA PASTA ) | 4 servings 1) 2 cans tuna in olive oil, drained 2) 4 tbsp olive oil 3) 2 cloves garlic, chopped 4) ½ tsp crushed red peppers 5) 2 medium tomato, chopped 6) 250g spaghetti, uncooked 7) 2 tbsp butter 8) 1 tbsp parsley 9) 10 prawns 10) 5 cups bell pepper, diced 11) Salt to taste Bell peppers are an excellent source of vitamin A, vitamin C, and dietary fiber. | 533 kcal 27g Protein 64g Carbs 22g Fats | |
| Snacks No# 1 (FRUIT PIZZA CRACKERS) | 1) 4 square pcs cream crackers 2) 3 whole strawberries, sliced 3) 1 whole small kiwi, diced 4) 1 ½ tbsp cream cheese 5) ¼ tbsp honey This modified pizza is high in vitamin C and dietary fiber. | 263 kcal 6g Protein 42g Carbs 9g Fats | |
| Snacks No #2 (PAPAYA) | 1) 2 slices of papaya Papaya is rich in vitamin C and antioxidants, which are important to maintain overall health. | 111 kcal 5g Protein 23g Carbs 0g Fats | |
| DAY 2 | |||
| Total calories | Protein | Fat | Carbohydrates |
| 1992 | 90g (18%) | 74g (34%) | 246g ( 49%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (VEGGIE SCRAMBLED EGG WITH BAKED BEANS) | 1) 2 eggs 2) 1 tbsp milk 3) 1 tbsp butter 4) ¼ cup bell pepper, diced 5) 1 small onion, diced 6) 1 small tomato, diced 7) 2 pcs wholemeal bread 8) ½ small tin baked bean 9) Salt and pepper to taste Beans is a good source of carbohydrates, dietary fiber and protein. | 512 kcal 23g Proteins 54g Carbs 23g Fats | |
| Lunch (THAI STEAMED FISH WITH BROWN RICE) | 1) 5 cloves garlic, minced 2) 1 medium lime, juiced 3) 2 thai chili, chopped 4) ¼ cup coriander, chopped 5) ⅛ cup chicken stock 6) 1½ tbsp sugar 7) 1½ tbsp fish sauce 8) 1 medium white pomfret 9) ½ elongated cucumber, sliced 10) ½ tbsp cooking oil 11) 50g brown rice, uncooked Steaming helps to preserve most of the nutrients. | 560kcal 26g Proteins 84g Carbs 13g Fats | |
| Dinner (CHICKEN AND MUSHROOM RICE) | 4 servings 1) 500g chicken breasts, chopped 2) 85 salted fish, chopped 3) 1 clove garlic, minced 4) 1 small onion, sliced 5) 30g ginger, minced 6) 4 pcs dried mushroom, soaked & sliced 7) 1 tbsp dark soy sauce 8) 2 tbsp oyster sauce 9) 4 tbsp light soy sauce 10) 1½ cup white rice, uncooked 11) 1½ cup water 12) 1½ tbsp cooking oil 13) 5 cup sweet potato shoots Chicken breast is a good source of protein with low fat content. | 576 kcal 34g Protein 72g Carbs 16g Fats | |
| Snacks No# 1 (POTATO SALAD) | 1) 1 medium potatoes, cubed 2) ½ tsp apple cider 3) 2 tbsp spring onion, diced 4) 1 tbsp mayonnaise 5) 1 egg Adding egg into salad helps increasing the protein content and promote satiety. | 176 kcal 7g Protein 14g Carbs 11g Fats | |
| Snacks No #2 (PERSIMMON) | 1) 1 large persimmon Persimmon is rich in vitamin A, vitamin C and dietary fiber. | 123 kcal 1g Protein 30g Carbs 1g Fats | |
| DAY 3 | |||
| Total calories | Protein | Fats | Carbohydrates |
| 1987 | 109g (22%) | 67g (30%) | 237g ( 48%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (CORN CHOWDER) | 5 servings 1) 1 tbsp butter 2) 1 strip fat bacon 3) 1 whole medium onion, diced 4) ⅓ cup carrot, diced 5) ½ cup celery, diced 6) 2 tin corn kernel 7) 4 ½ cup milk 8) 2 medium potato 9) 300g chicken breast 10) 10 pcs wholemeal bread 11) Salt and pepper to taste 12) 1 bay leaf 13) 1 tsp thyme Serve with wholemeal bread for extra dietary fiber, vitamins and minerals. | 510 kcal 27g Proteins 55g Carbs 20g Fats | |
| Lunch (TOFU WITH LONG BEANS) | 1) 1 ½ cup long bean, chopped 2) 1 pc tofu, sliced 3) ½ tbsp cooking oil 4) ¾ tbsp soy sauce 5) ¼ tbsp honey 6) ½ small onion 7) ¼ tbsp cornstarch 8) 10 prawns 9) 60g brown rice, uncooked 10) Salt and pepper to taste Tofu is a great source of plant-based protein. | 552kcal 31g Proteins 72g Carbs 15g Fats | |
| Dinner (LEMON GARLIC PASTA WITH SALMON) | 1) 50g spaghetti, uncooked 2) 1 tbsp olive oil 3) 1 clove garlic, minced 4) ¼ tsp crushed red pepper 5) ¼ whole lemon - zested and juiced 6) 100g salmon 7) 1 tbsp parsley 8) 1 cup bell pepper, chopped 9) 1 ½ cup spinach 10) Salt and pepper to taste Salmon is high in essential unsaturated fatty acids (especially DHA), which is good for cardiovascular and brain health. | 546 kcal 31g Protein 51g Carbs 27g Fats | |
| Snacks No# 1 (SHRIMP AND ORANGE CUCUMBER ROLL) | 1) 1 whole elongated cucumber 2) ½ whole medium orange, cubed 3) ¼ whole medium avocado, mashed 4) 10 shrimp 5) 1 walnut, crushed 6) 1 tbsp parsley 7) Salt and pepper Avocado is a good source of essential unsaturated fatty acids and vitamin E. | 258 kcal 15g Protein 17g Carbs 15g Fats | |
| Snacks No #2 (GRAPE ) | 1) 12 grapes Grapes are high in vitamin C. | 90 kcal 1g Protein 22g Carbs 0g Fats | |
| DAY 4 | |||
| Total calories | Protein | Fat | Carbiohydrates |
| 2017 | 100g (20%) | 74g (33%) | 253g ( 50%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SALMON RICE BALL) | 1) 1 ½ cup cooked short grain rice 2) 80g cooked salmon flakes 3) ½ tsp soy sauce 4) ½ tsp sesame oil 5) ½ tsp toasted black sesame seed 6) 1 cup carrot, diced 7) 2 sheets nori seaweed, crushed 8) 1 cup cucumber, sliced 9) Salt and pepper to taste Salmon is high in essential unsaturated fatty acids (especially DHA), which is good for cardiovascular and brain health. | 505 kcal 25g Proteins 73g Carbs 13g Fats | |
| Lunch (INSTANT POT HONEY GARLIC CHICKEN) | 1) 100g chicken breasts - sliced 2) 1 tbsp honey 3) ½ whole small onion, sliced 4) 2 tbsp ketchup 5) ½ tbsp cooking oil 6) 1 clove garlic, minced 7) ½ tsp cornstarch 8) 1 tsp roasted sesame seeds 9) 1 tbsp spring onion, chopped 10) 1 cup lettuce, chopped 11) 50g brown rice, uncooked 12) Salt and pepper to taste Brown rice contains higher amount of dietary fiber, vitamins and minerals, and less refined carbohydrates compared to white rice. | 544 kcal 25g Proteins 70g Carbs 22g Fats | |
| Dinner (RICE NOODLES WITH SHRIMP) | 1) ½ tbsp sesame oil 2) 1 ½ cup bok choy 3) ½ whole carrot, shredded 4) 1 clove garlic, minced 5) 15g ginger, minced 6) 1 cup chicken broth 7) 1 cup water 8) 1 tbsp soy sauce 9) 1 tbsp fish sauce 10) 1 tbsp rice vinegar 11) 1 ½ cup rice noodles (kuey teow) 12) 1 egg 13) 5 shrimps 14) 1 tbsp spring onion, chopped Bok Choy is rich in both vitamin A and vitamin C. | 565kcal 28g Protein 71g Carbs 18g Fats | |
| Snacks No# 1 (BACON BROCCOLI EGG BITES) | 4 servings 1) 1 tbsp cooking oil 2) 2 cups broccoli, florets 3) 3 slices lean bacon, chopped 4) 8 eggs 5) ¼ cup milk 6) 3 square pcs cheddar cheese, diced 7) Salt and pepper to taste Broccoli has potent anticancer and antioxidant qualities. | 179 kcal 20g Protein 4g Carbs 20g Fats | |
| Snacks No #2 (BANANA) | 1) 2 medium banana Banana is rich in vitamin B6, vitamin C and manganese. | 124 kcal 1g Protein 29g Carbs 0g Fats | |
| DAY 5 | |||
| Total calories | Protein | Fat | Carbohydrates |
| 2003 | 82g (16%) | 74g (33%) | 250g (50%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SWEET POTATO PUREE BOWL) | 2 servings 1) 1 medium sweet potato 2) ½ cup milk 3) 1 banana 4) 28g pumpkin seeds 5) 1 tbsp chia seeds 6) 28kcal blueberries 7) 2 tbsp peanut butter 8) Cinnamon powder Sweet potato is a good source of carbohydrates, dietary fiber, vitamin A and vitamin C. | 520 kcal 15g Proteins 73g Carbs 20g Fats | |
| Lunch (STIR FRY CHICKEN WITH EGGPLANT AND BROWN RICE) | 1) 100g chicken breast, chopped 2) ½ whole elongated eggplant, sliced 3) 1 clove garlic, minced 4) 1 tsp cornstarch 5) ¼ tsp sesame oil 6) ¼ tsp soy sauce 7) ½ tsp chili bean sauce 8) ¾ tbsp cooking oil 9) 2 pcs dried chinese mushrooms, sliced 10) 70g brown rice, uncooked 11) Salt and pepper to taste Eggplant is high in vitamin C, vitamin B6, potassium and copper. | 555 kcal 26g Proteins 65g Carbs 21g Fats | |
| Dinner (SPICY CHICKEN TOMATO WRAP) | 2 Servings 1) 3 wholegrains wrap 2) 200g chicken breast 3) 60g tomato puree 4) 1 tsp chili powder 5) 1 clove garlic, minced 6) ¼ cup chicken stock 7) 2 cups lettuce 8) ½ whole medium tomato, sliced 9) ¼ whole medium avocado 10) Salt and pepper to taste 11) 1 cup cucumber, diced 12) ½ whole small onion, diced 13) ½ whole red chili, diced 14) 100g natural set yogurt 15) ½ whole small lime, juiced Tomatoes are rich in vitamin C, vitamin K, potassium, copper and lycopene. | 549 kcal 32g Protein 53g Carbs 21g Fats | |
| Snacks No# 1 (GREEN ONION PANCAKE) | 1) ⅓ cup all-purpose flour 2) ⅕ cup warm water 3) ⅓ cup green onion, chopped 4) ¾ tbsp cooking oil 5) 1 tsp soy sauce 6) ⅓ tsp rice vinegar 7) ⅓ tsp honey 8) ⅛ tsp sesame oil 9) ⅕ tsp salt Adding greens into pancakes helps to increase daily vegetables and dietary fiber intake. | 276 kcal 7g Protein 36g Carbs 11g Fats | |
| Snacks No #2 (GUAVA ) | 1) 2 big slices of guava Guava is high in dietary fiber and vitamin C | 102 kcal 2g Protein 22g Carbs 0g Fats | |
| DAY 6 | |||
| Total calories | Protein | Fat | Carbohydrates |
| 2013 | 115g (23%) | 74g (33%) | 245g ( 49%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SEAFOOD CONGEE) | 1) 6 pcs small dried scallops 2) ⅓ cup rice 3) 2 cups of water 4) 5 shrimp 5) 1 tsp shaoxing wine 6) 30g ginger, grated 7) ¼ tsp sesame oil 8) ¼ cup spring onion, chopped 9) ½ pc yau car kueh, thickly sliced 10) Salt and pepper to taste Ginger is rich in gingerols, potassium, magnesium and folate. | 560 kcal 40g Proteins 76g Carbs 11g Fats | |
| Lunch (WONTON SOUP) | SOUP 1) ½ cup spring onion 2) 1 ½ cup chicken stock 3) ¼ tsp sesame oil 4) Salt and pepper to taste 5) 1 ½ cup bok choy, chopped WONTON 1) 5pcs prawn, minced 2) 40 chicken thigh, minced 3) 30g ginger, minced 4) 8 pcs wonton wrapper SEASONING 1) ½ tsp soy sauce 2) ¼ tsp sesame oil 3) ¼ tbsp sake 4) ¼ tbsp cornstarch Boiled wonton contains less fat than fried wonton. | 550 kcal 31g Proteins 64g Carbs 18g Fats | |
| Dinner (CHINESE NAPA CABBAGE WITH GLASS NOODLES) | 1) 1 ½ cup glass noodles 2) ½ whole small napa cabbage, chopped 3) ½ tbsp soy sauce 4) ⅛ tbsp dark soy sauce 5) ¼ tbsp oyster sauce 6) ¼ tbsp sugar 7) ½ tsp sichuan peppercorn 8) 2 tbsp spring onion, chopped 9) 15g ginger, minced 10) ½ tbsp cooking oil 11) 1 egg 12) 100g chicken breast, sliced Chinese napa cabbage is rich in vitamin A and vitamin C. | 526 kcal 30g Protein 51g Carbs 27g Fats | |
| Snacks No# 1 (THAI CHICKEN SALAD WONTON CUP) | 1) 3 wonton wrappers 2) 1 clove garlic, minced 3) ½ whole small lime, juiced 4) ⅔ tbsp rice vinegar 5) ¾ tbsp fish sauce 6) ⅓ tsp soy sauce 7) ½ tbsp cooking oil 8) ⅓ tsp honey 9) ½ whole medium bird eye chili, chopped 10) 35g chicken breast 11) ½ cup cabbage, shredded 12) ⅓ cup carrots, shredded 13) 2 tbsp spring onion, chopped 14) ½ tbsp sesame seeds 15) 2 tbsp coriander, chopped Healthy salad with a myriad of vegetables and chicken for protein. | 260 kcal 11g Protein 26g Carbs 18g Fats | |
| Snacks No #2 (PINEAPPLE) | 1) 2 slices of pineapple Pineapple is high in vitamin C and potassium. | 117 kcal 1g Protein 28 Carbs 0g Fats | |
| DAY 7 | |||
| Total calories | Protein | Fat | Carbohydrates |
| 1994 | 98g (20%) | 72g (33%) | 238g ( 48%) |
| MEALS | INGREDIENTS | PER SERVING | |
| Breakfast (SAVOURY OATMEAL WITH EGG) | 1) ⅗ cup oat 2) 1 slice cheese 3) ½ tbsp cooking oil 4) ½ small onion, diced 5) 2 eggs 6) ½ cup bell pepper, diced 7) ½ tomato, diced 8) 1 walnut, chopped 9) 3 tbsp spring onion, chopped 10) 1 ½ cup water 11) Salt and pepper to taste Add eggs into your bowl of oatmeal to make it a well-balanced meal, with plenty of healthy carbohydrates, protein and fat. | 533 kcal 23g Proteins 51g Carbs 26g Fats | |
| Lunch (PUMPKIN RICE) | 3 servings 1) 200g pumpkin, cubed 2) 1 cup white rice, uncooked 3) 1 ¾ cup water 4) 4 pcs rehydrated chinese mushrooms, sliced 5) 1 tbsp dried shrimp, rehydrated and minced 6) 200g chicken breast, sliced 7) 3 whole shallot, diced 8) 2 tbsp cooking oil 9) 1 ½ tbsp soy sauce 10) ½ tbsp oyster sauce 11) ½ tbsp cooking wine 12) 5 cups broccoli, chopped 13) Pepper to taste Pumpkin is rich in vitamin A, vitamin C and vitamin E. | 536 kcal 27g Proteins 73g Carbs 15g Fats | |
| Dinner (CHICKEN SWEET POTATO BROCCOLI HASH) | 1) 100g chicken breast,grounded 2) 2 cups broccoli, florets 3) ½ whole medium sweet potato, cubed 4) 1 small onion, diced 5) 1 clove garlic, minced 6) 1 tbsp cooking oil 7) Salt and pepper to taste Sweet potato is filled with complex carbohydrates, dietary fiber, vitamins and minerals. | 575kcal 30g Protein 62g Carbs 22g Fats | |
| Snacks No# 1 (VEGETABLE NUGGETS) | 3 servings 1) 1 cup broccoli, chopped 2) 1 cup cauliflower, chopped 3) ½ cup carrot, chopped 4) 2 eggs 5) 1 cup breadcrumb 6) 1 clove garlic, minced 7) 3 pcs cheddar cheese, shredded 8) Salt to taste Broccoli and cauliflower are cruciferous vegetables with anti-cancer properties. | 246 kcal 14g Protein 30g Carbs 8g Fats | |
| Snacks No #2 (MANGO) | 1) 1 whole large mango Mango is high in vitamin C, vitamin B9 and copper. | 103 kcal 3g Protein 21g Carbs 1g Fats |
I understand that a certain population (college students, low-income earners) might be struggling financially to eat healthily, so meal prepping is a good option to prepare nutritious foods in bulk on a budget. To avoid boredom, you can cook different recipes from the list, or pair it with different carb source (broccoli, low-carb tortilla wrap, or white rice) for your next meal.
Oh, if you have any odds and ends in your fridge at the end of the week, you can also put those ingredients to good use by including them in the meal prep recipes!
Be creative with the preparation, and you will have your own budget diet meal plan for the week in no time.
Key Points
1. This fitness meal plan is based on a balanced diet filled with lean protein, healthy carbs, fruits, and fibers, with some leeway for outside food.
2. A good starting point is to eat 500kcal below your TDEE, as anything more than that might cause muscle loss over an extended period of time. If you manage to stick to your weekly meal plan, then you will be able to lose 3500 calories, or a pound (0.45kg) in a week.
3. The closer you are to your goal, the smaller your deficit should be. At this moment, you should aim to lose 0.5 to 1% of your bodyweight instead of an arbitrary number, because you might sacrifice your muscle as you get leaner and leaner.
4. The meal prep recipes are interchangeable. Not a fan of chicken breast? Feel free to use lean ground beef as a substitute. Following a pescatarian diet? Swap the chicken breast out for fish instead.
At the end of the day, it is important to remember that there are no magical pills or negative calorie foods that can help you to burn off that stubborn fat without a calorie deficit. Therefore, you should aim to include highly-satiating foods in your diet as often as possible, as it’s going to prevent you from binge eating due to immense hunger.
Satiety Index – The Secret Weapon to Add to Your Arsenal
Dr. Susanna Holt from Australia has developed a weight-loss weapon called the Satiety Index5, a system designed to measure our everyday food’s ability to satisfy hunger. Using white bread as the baseline of 100, 38 different foods were ranked based on how satisfying they are. In other words, foods scoring higher than 100 are more satisfying than white bread, while those under 100 are less satisfying.
The Satiety Index of Common Foods List | |||
|---|---|---|---|
| Potatoes, Boiled | 323% | Crackers | 127% |
| Ling Fish | 225% | Cookies | 120% |
| Porridge/Oatmeal | 209% | White Pasta | 119% |
| Oranges | 202% | Bananas | 118% |
| Apples | 197% | Jellybeans | 118% |
| Brown Pasta | 188% | Cornflakes | 118% |
| Beef | 176% | Special K | 116% |
| Baked Beans | 168% | French Fries | 116% |
| Grapes | 162% | Sustain | 112% |
| Wholemeal Bread | 157% | White Bread | 100% |
| Grain Bread | 154% | Muesli | 100% |
| Popcorn | 154% | Ice Cream | 96% |
| Eggs | 150% | Crisps | 91% |
| Cheese | 146% | Yogurt | 88% |
| White Rice | 138% | Peanuts | 84% |
| Lentils | 133% | Mars Candy Bar | 70% |
| Brown Rice | 132% | Doughnuts | 68% |
| Honeysmacks | 132% | Cake | 65% |
| All-Bran | 151% | Croissant | 47% |
While it’s not a complete list, the foods you have seen in the Satiety Index serves as a guideline for you to substitute any ingredients in your regular diet for a more satiating option, giving you more choices to choose from, and that also promotes adherence to your weight loss plan.
I can’t stress enough how important it is to actually enjoy the process of making smarter food choices that are based on the foods that you love. Ultimately at the end of the day, you have to look at your diet as a lifestyle change, so it has to be sustainable, and in order for anything to be sustainable, we have to enjoy the foods that we’re consuming.
Closing
There’s an old expression: Eat to live, don’t live to eat. Think about that for a second. The body needs foods to maintain good health. And the only one who can ensure that you eat well is YOU.
As you embark on your weight loss journey, it’s important to accept the responsibility for the choices you make and the consequences of those choices. Observe how your body changes after 2 weeks, and if you don’t sense an increase in energy level or your pants a bit looser, simply tweak your meal plan and see how it works for you.
It’s only through experimentation that you will be able to find the right amount of foods that will make you feel better and lose weight at the same time. This article merely serves as a guide, but it makes no promises or guarantees.
Only you can do that.
Source:
1. Tiffany M Stewart, Donald A Williamson, Marney A White (2002), Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women. Retrieved from https://pubmed.ncbi.nlm.nih.gov/11883916/
2. Aikaterini Palascha, Ellen van Kleef, Hans C M van Trijp (2015), How does thinking in Black and White terms relate to eating behavior and weight regain? Retrieved from https://pubmed.ncbi.nlm.nih.gov/25903250/
3. Alison C Berg, Kristen B Johnson, Chad R Straight, Rachelle A Reed, Patrick J O’Connor, Ellen M Evans, Mary Ann Johnson (2018), Flexible Eating Behavior Predicts Greater Weight Loss Following a Diet and Exercise Intervention in Older Women. Retrieved from https://pubmed.ncbi.nlm.nih.gov/29494790/
4. D J Mela (2001), Determinants of food choice: relationships with obesity and weight control. Retrieved from https://pubmed.ncbi.nlm.nih.gov/11707550/
5. S.H.A. Holt, Jennie C Brand-Miller, Peter Petocz (1995), A Satiety Index of common foods. Retrieved from https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods