Doctor Tan states that for effective weight loss, in addition to meal portions, you should arrange your fat-loss meal plate to include:

- Vegetables: Occupy one-half of the plate, with a minimum of 1,5 servings and an optimal 2,5 servings. One serving of vegetables equals one full bowl of soup with vegetables.

- Good carbohydrates: Occupy one-quarter of the plate. Prioritize whole grains such as brown rice, oats, various beans, and sweet potatoes.

- Protein: Occupy one-quarter of the plate. Prioritize plant-based sources like fish, eggs, and poultry. Red meat intake should be a maximum of 100 g per day, not exceeding two times per week, and processed meats should be minimized.

Here is a weight loss meal plan for four weeks:

weight loss meal plan for week one

- monday: white brown rice + fresh shiitake mushrooms stir-fried with baby broccoli + gourd soup with shrimp

- tuesday: white brown rice + chicken breast stir-fried with traditional fish sauce + boiled napa cabbage

- wednesday: red brown rice + pork chop fried in lard + raw pennywort, carrot and potato soup with stewed bones

- thursday: boiled shelled peas + boiled free-range chicken egg + boiled greens

- friday: white brown rice + fried scad fish + sweet mustard greens soup

- saturday: black brown rice + fried egg & braised pork + napa cabbage soup with minced pork

- sunday: stewed fresh beans + herbal black chicken stew + spinach soup + fresh coconut water

weight loss meal plan for week two

- monday: boiled fresh black-eyed peas + oyster mushrooms stir-fried with crushed shallots + fresh herbs and vegetables, chrysanthemum greens soup with chicken breast + salted melon

- tuesday: stewed red beans + soft-boiled free-range chicken egg with Tamari soy sauce + boiled peas

- wednesday: white brown rice + fried scad fish + chayote stir-fried with dried shrimp + spicy mustard greens soup with chicken breast

- thursday: boiled sweet potato with skin + boiled shrimp + sprouts

- friday: black brown rice + beef stir-fried with broccoli + raw butter lettuce

- saturday: black brown rice + braised local pork with kohlrabi + stir-fried napa cabbage + Thai fermented fish sauce

- sunday: seaweed rice rolls

A weight loss meal plan. *Photo: Doctor provided*

weight loss meal plan for week three

- monday: baked Japanese sweet potato with skin + grilled basa fish + accompanying fresh herbs and vegetables

- tuesday: white brown rice + steamed chicken with ginger + cucumber with fermented shrimp paste

- wednesday: stewed beans, white brown rice + pork stir-fried with lemongrass + stir-fried green beans

- thursday: white brown rice + stir-fried silkworm pupae + bitter melon soup with dried shrimp tips

- friday: red brown rice + fried scad fish + carrot and cherry tomato salad with passion fruit dressing

- saturday: white brown rice + beef stir-fried with garlic + grilled fermented pork sausage + fresh herbs and vegetables

- sunday: fresh lima beans stir-fried with shaking beef and mixed vegetables (bok choy, carrots...)

weight loss meal plan for week 4

- monday: white brown rice mixed with red lentils at a 5:1 ratio + dried shiitake mushrooms stir-fried with bok choy + baby broccoli soup with dried shiitake mushrooms

- tuesday: white brown rice mixed with red lentils at a 4:1 ratio + squid stir-fried with onions + raw lettuce

- wednesday: white brown rice mixed with brown lentils + braised chicken with lemongrass + pennywort soup with fresh shrimp + salted melon salad with peanuts

- thursday: stewed fresh beans + sturgeon with orange sauce + oyster mushrooms stir-fried with crushed shallots + amaranth soup with oyster mushrooms + freshly squeezed orange juice

- friday: white brown rice + chicken breast stir-fried with traditional fish sauce + dried shiitake mushrooms stir-fried with spicy mustard greens

- saturday: white rice + beef stir-fried with green beans + sweet leaf soup with minced beef

- sunday: white brown rice + pan-seared salmon with tomato sauce + vegetable salad

For days 29 and 30, you can consider two additional meal ideas:

- white brown rice + squid stir-fried with water celery, tomatoes, and onions + Malabar spinach soup with straw mushrooms.

- black brown rice + beef salad with herbs + tomato and egg soup.

According to Doctor Tan, if you find yourself in an unavoidable situation where you cannot prepare a standard fat-loss meal plan, you should practice mindful eating. This is a weight loss technique that can be applied anytime, anywhere. Begin simply: Chew thoroughly at least 20 times, ensure meals last at least 25 minutes, and focus solely on eating, avoiding work or phone use during meals. This practice helps you recognize the 80% full threshold, signaling when to stop.

Thuy Quynh