These meal plans are especially suitable for overweight individuals, particularly office workers with limited physical activity. Feel free to adapt these lunch and dinner options to your preferences:
| Meal | Menu |
| 1 | White brown rice Ginger braised chicken Lemongrass fried threadfin Stir-fried mixed vegetables Winter melon and shrimp soup Watermelon juice |
| 2 | Black brown rice Boiled chicken Braised salmon fillet Stir-fried green beans Taro soup Pickled eggplant Kombucha |
| 3 | Black brown rice Fried chicken thigh with fish sauce, served with lettuce, tomato, and cucumber Stir-fried green beans Cabbage rolls with meat and corn soup Pickled bean sprouts Kombucha |
| 4 | White brown rice Braised anchovies with pepper Stir-fried chicken with lemongrass and chili, served with cucumber and tomato Boiled broccoli and opo squash Pennywort and shrimp soup Grape juice |
| 5 | Brown rice cooked in chicken broth Boiled chicken thigh Pig ear salad with lotus root Seaweed and tofu soup Pickled mustard greens |
| 6 | Red brown rice Turmeric braised chicken Fried threadfin Stir-fried green beans with minced meat Iresine herbs soup with minced meat Kombucha |
| 7 | Red brown rice Turmeric braised chicken Boiled eggplant with fish sauce and minced meat topping Shrimp and rau ngot (Vietnamese spinach) soup Boiled broccoli and bok choy with dipped egg Grapefruit juice |
| 8 | White brown rice Ginger braised chicken Stir-fried bok choy with garlic in extra virgin olive oil Luffa soup with shrimp paste seasoning Sliced lemongrass Pickled vegetables Watermelon juice |
| 9 | Boiled fresh beans Lemongrass braised chicken, served with cucumber and tomato (dipped in braised chicken sauce) Steamed eggs with fermented fish sauce and minced meat Pumpkin soup with dried shrimp |
| 10 | White brown rice Chicken braised with lemongrass and chili Clay pot braised anchovies Water spinach salad Pumpkin and shrimp soup |
| 11 | Boiled beans/White brown rice Fried chicken wings with fish sauce, served with assorted vegetables Fried tofu with herbs Opo squash and shrimp soup Grapefruit juice, pomegranate kombucha |
 |
A weight-loss meal plan featuring chicken. Photo provided by the doctor |
A weight-loss meal plan featuring chicken. Photo provided by the doctor
According to Dr. Tan, regardless of the dish, prioritize unrefined grains and whole grains to slow down absorption. Limit refined carbohydrates and sugary foods like bread, rice, noodles, and pastries, which are digested and absorbed quickly.
If you’re busy and can't prepare a full meal, adjust as needed, but ensure a balance of carbohydrates, protein, and fiber. Remember to eat slowly and chew thoroughly.
Prioritize low-starch vegetables, following the "rainbow principle": the more colorful your meal, the better. Choose less sweet or unsweetened options and limit frying and braising.
For fats, opt for unrefined oils low in omega-6, such as extra virgin olive oil, cold-pressed avocado oil, cold-pressed coconut oil, and hand-pressed sesame oil. Limit added salt and sweeteners; use natural umami-rich foods like seaweed, meat, mushrooms, tomatoes, and potatoes instead of MSG or seasoning powders.
Thuy Quynh
