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How I Get Started   START HERE

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.

Empty Plate

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

What If I Told You - Matrix Meme

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?

Flexible Dieting 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 caloriesProteinCarbohydratesFat
1511 kcal69g (18%)193g (51%)53g (31%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1499 kcal67g (17%)203g (53%)55g (30%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1514 kcal79g (21%)153g (44%)58g (35%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1469 kcal75g (20%)165g (45%)59g (35%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1479 kcal72g (17%)187g (50%)57g (33%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1508 kcal65g (17%)187g (50%)56g (33%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1515 kcal55g (15%)193g (51%)56g (34%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1552kcal75g (19%)205g (52%)52g (29%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1507kcal63g (17%)201g (53%)52g (30%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1484kcal78g (21%)174g (46%)56g (33%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1519kcal69g (18%)190g (50%)53g (32%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1512kcal69g (18%)209g (55%)45g (27%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1509kcal72g (19%)182g (48%)46g (28%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1524kcal75g (21%)163g (44%)56g (34%)
MEALSINGREDIENTSPER 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 caloriesProteinFatsCarbohydrates
1799 kcal92g (21%)68g (34%)200g (45%)
MEALSINGREDIENTSPER 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 caloriesProteinFatsCarbohydrates
1800 kcal106g (25%) 70g (35%)170g (40%)
MEALSINGREDIENTSPER 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 caloriesProteinFatsCarbohydrates
1836 kcal89g (21%)63g (32%) 209g (47%)
MEALSINGREDIENTSPER 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 caloriesProteinFatsCarbohydrates
1762 kcal89g (21%)71g (37%)179g (42%)
MEALSINGREDIENTSPER 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 caloriesProteinFatsCarbohydrates
1762 kcal79g (18%)69g (35%)207g (47%)
MEALSINGREDIENTSPER 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 caloriesProteinFatsCarbohydrates
1810 kcal85g (19%)68g (34%)214g (47%)
MEALSINGREDIENTSPER 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 caloriesProteinFatsCarbohydrates
1757 kcal84g (19%)71g (36%)194g (45%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1821 kcal88g (19%)68g (33%)218g ( 48%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1786 kcal93g (21%)69g (35%)198g ( 44%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1785 kcal98g (22%)68g (34%)194g ( 44%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1806 kcal90g (20%)60g (30%)223g ( 50%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1796 kcal82g (18%)70g (35%)209g ( 47%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1791 kcal94g (20%)71g (35%)207g ( 45%)
MEALSINGREDIENTSPER 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 caloriesProteinCarbohydratesFat
1807kcal92g (20%)70g (35%)199g ( 45%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbohydrates
1992 kcal97g (19%)78g (35%)233g ( 46%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbohydrates
1953kcal95g (20%)71g (33%)231g ( 47%)
MEALSINGREDIENTSPER 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 caloriesProteinFatsCarbohydrates
2036 kcal95g (19%)78g (34%)236g ( 47%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbiohydrates
1959 kcal102g (21%)73g (34%)211g ( 45%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbohydrates
1978 kcal117g (23%)72g (33%)221g ( 44%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbohydrates
1951 kcal86g (19%)74g (36%)210g ( 45%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbohydrates
1975kcal87g (18%)73g (34%)235g ( 48%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbohydrates
197287g (17%)75g (33%)247g ( 50%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbohydrates
199290g (18%)74g (34%)246g ( 49%)
MEALSINGREDIENTSPER 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 caloriesProteinFatsCarbohydrates
1987109g (22%)67g (30%)237g ( 48%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbiohydrates
2017100g (20%)74g (33%)253g ( 50%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbohydrates
200382g (16%)74g (33%)250g (50%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbohydrates
2013115g (23%)74g (33%)245g ( 49%)
MEALSINGREDIENTSPER 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 caloriesProteinFatCarbohydrates
199498g (20%)72g (33%)238g ( 48%)
MEALSINGREDIENTSPER 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, Boiled323%Crackers127%
Ling Fish225%Cookies120%
Porridge/Oatmeal209%White Pasta119%
Oranges202%Bananas118%
Apples197%Jellybeans118%
Brown Pasta188%Cornflakes118%
Beef176%Special K116%
Baked Beans168%French Fries116%
Grapes162%Sustain112%
Wholemeal Bread157%White Bread100%
Grain Bread154%Muesli100%
Popcorn154%Ice Cream96%
Eggs150%Crisps91%
Cheese146%Yogurt88%
White Rice138%Peanuts84%
Lentils133%Mars Candy Bar70%
Brown Rice132%Doughnuts68%
Honeysmacks132%Cake65%
All-Bran151%Croissant47%

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