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World Healthy Eating Tour - 7-Day Korean-Inspired Meal Plan

Natalie
Stein
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World Healthy Eating Tour - 7-Day Korean-Inspired Meal Plan
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In this article:

  • It can be hard to find easy, healthy meals for weight loss. But it is possible.
  • This meal plan has 7 days’ worth of breakfasts, lunches, and dinners. They total about 1,200 calories. You can add snacks if you need more calories.
  • Be sure to ask your doctor before using any new meal plan.
  • The Lark digital coach is available 24/7 on your smartphone with more tips for healthy weight loss.

Healthy eating for weight loss can be simple, and it can taste good too. Here is a 7-day mealplan to try. Most of the meals take only a few minutes to put together..

Each day shows about 1,200 calories. The menus get about 30-35% of their calories fromcarbohydrates. You can always use swaps from our Healthy Swaps List. Also, if you need to,you can add snacks from the Snack List.

Here are a few tips for success:

  • Choosing seafood and tofu more often instead of meat can help reduce consumption of saturated fat and calories.
  • Soups and stews can help you get more vegetables, and it’s easy to make big batches so you can freeze many servings to enjoy later.
  • Brown rice and whole-grain noodles are good swaps for white rice and regular noodles.
  • Stewing, grilling, baking, and roasting are healthier cooking methods than frying. If you stir fry, a good goal is to limit added oil to 1 teaspoon per serving.

Here are some more tips.

  • Drink plenty of water throughout the day. Aim for at least 64 ounces.
  • Each meal has about 30 grams of nutritious carbohydrates. That is a moderately low amount that can help with weight loss and health.
  • Be sure to talk to your doctor before starting a new meal plan, and ask what might be the best approach for your own needs.
  • Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.

Breakfast Lunch Dinner
Monday
Kimchi Scrambled Eggs

Use cooking spray instead of butter, 1 egg plus 2 egg whites (or 4 egg whites), and kimchi, served over 1⁄3 cup cooked brown rice

Fresh fruit (1⁄2 cup or 1 small piece of fruit)
Korean Green Salad

Fresh greens, sliced red onion, cucumber, and pear, with chicken bulgogi and 2 tablespoons of Korean dressing
Kongnamul Guk (Soybean Sprout Soup)

Shrimp, sauteed zucchini, and brown rice with pickled radish (Danmuji)
Tuesday
Korean Mushroom Pancakes

Made with whole wheat flour instead of white, and cooking spray Fresh fruit (1⁄2 cup or 1 small piece of fruit)
Chicken Ginseng Soup and Multigrain Rice

Kimchi and other vegetable-based side dishes
Bulgogi with Korean Steamed Eggplant

Use 3 ounces of lean beef per serving. Served in a lettuce cup with 1⁄3 cup cooked brown rice per serving.
Wednesday
Kimchi Toast

Kimchi mixed with 2 tablespoons of low-fat cream cheese, scallions, and cilantro on a slice of whole grain bread
Spicy Baby Bok Choy Salad with Chicken

Serve with 1⁄3 cup cooked brown rice or 1 piece of fresh fruit
Korean Rice Bowl with Salmon

3 ounces of salmon per serving, 1-2 cups of cooked or prepared raw vegetables such as spinach, bean sprouts, zucchini, carrot, radish, eggplant, and seasoning all served over 1⁄3 cup cooked brown rice or Korean Multigrain Rice
Thursday
Korean-Style Rolled Omelet (or Scrambled Eggs)

Use cooking spray instead of butter, 1 egg and 2 egg whites (or 4 egg whites) per person, and finely chopped carrot, scallion, and spinach or zucchini.

Fresh fruit
Chilled Soy Milk Noodle Soup

Use unsweetened chilled soy milk noodle soup (konggusku) with whole wheat noodles in a soy milk broth topped with cucumbers and tomatoes
Korean Braised Chicken

With skinless chicken breast, potatoes or yams, carrot, onion, mushrooms, green onions, 1⁄2 cup of cooked whole wheat noodles.

Serve with steamed Chinese broccoli
Friday
Kimchi Tacos

With 1⁄2 cup tofu or shrimp, seasoning, 1⁄2-1 cup of prepared vegetables such as diced zucchini, scallions, bean sprouts, or Korean radish, kimchi, garlic, lime, and chili paste, served on 1 small whole-grain corn tortilla

2 clementines
Korean Fried Rice

(For one serving) Stir fry 1⁄2 cup diced vegetables and 1⁄2 cup riced cauliflower (optional) in cooking spray. Add 1⁄2 cup peas, 1⁄2 cup cooked brown rice, sesame seeds, seasonings, and 1 egg, and toss and cook.
Spicy Cod Fillet with Creamy Apple Onion Celery Salad

Fish: 4 ounces of cod per serving made with onion, garlic, pepper, hot pepper flakes, and other seasonings. Salad: 1⁄2 cup thinly sliced apple, 1⁄4 cup each of thinly sliced onion and celery (or Korean radish), with Greek yogurt, vinegar, dash of of sesame oil, lemon juice
Saturday
Kimchi Korean Savory Oatmeal Bowl

Cook onion, celery, and carrots in low-sodium broth. Add 1⁄2 cup extra-firm, pressed tofu and cook. Stir in 1⁄3 cup oats and let cool. Serve with kimchi.

1 piece of fresh fruit
Bulgogi Chicken with Multigrain Rice and Steamed Spinach

3 ounces of chicken served with 1 serving of multigrain rice (recipe below) and 1 cup of steamed spinach
Korean Curry Rice

Made with fish or shrimp, canned chickpeas, peppers, mushrooms, carrots, onions, and green apple, served with 1⁄3 cup brown rice
Sunday
Kimchi Breakfast Whole Wheat Pizza

Whole wheat pizza crust (or 1 small whole wheat pita or tortilla) with tomato sauce mixed with miso paste and fish sauce, topped with low-fat mozzarella cheese and cooked mushrooms and bok choy, with 1 egg (per serving) cracked over the pizza for the last 5 minutes of cooking.
Soondoobu (Spicy Tofu Soup)

Made with onions, mushrooms, and yellow zucchini

Fresh fruit
Healthy Korean Fish and Vegetable Stir-Fry

3 ounces of fish, 1 teaspoon of canola oil, and 1 cup of vegetables per serving, such as broccoli, cauliflower, sugar snap peas, or scallions, plus seasoning such as lemon, garlic, and chili

Served with 1⁄2 cup of cooked noodles or brown rice

Recipes 

Multigrain Rice 

This recipe is packed with whole grains and legumes. It’s easy to prepare and you can store it in the fridge or freezer to use as a ready-made side dish whenever you need it. Using a bit of sweet white rice helps make the dish sticky and gelatinous. 

Makes 10 servings 

Ingredients: 

  • 1 cup of brown rice
  • 1⁄2 cup of sweet white rice
  • 1⁄2 cup of barley or millet
  • 1⁄4 cup of dry garbanzo beans (or 1 cup of cooked garbanzo beans)
  • 1⁄4 cup of dry split peas (or 1 cup of frozen green peas)


Directions:

  1. If you are using dried beans or peas, soak them overnight. Drain and rinse them.
  2. Add all of the ingredients to your rice cooker, add 2 3⁄4 cups of water, and cook. You may
    have a “multi-grain rice” setting. If not, you can cook for about 30 to 45 minutes. Skip to
    step 5.
  3. If you are not using a rice cooker, add the ingredients to a pot. Turn the heat to medium
    high and cook for 10 minutes, stirring often. Be sure to scrape the bottom of the pot.
  4. Turn down the heat and simmer for another 10 minutes.
  5. You can store leftovers for up to 3 days in the refrigerator, or freeze the leftovers.


Chilled Soy Milk Noodle Soup 

This soup is healthy, refreshing, and filling. It has whole grains, calcium, and protein. Since it is served chilled, you can make it in advance and serve it when you are ready. The serving suggestion for this recipe is to add fresh tomato and cucumber just before serving. You can also serve it with berries or cut melon if you want it sweet. 

This recipe uses unsweetened soy milk that you can buy from most grocery stores. If you want to make the soup from scratch, you can make your own soy milk. Start by soaking 1 cup of dried soy beans overnight in cold water. Strain them and add 3 1⁄2 cups of water. Boil the beans and simmer for 20 minutes. Once they’re cool, blend them with the sesame seeds and pine nuts and continue with the recipe. 

Makes 4 servings 

Ingredients: 

  • 3 1⁄2 cups of unsweetened soy milk
  • 1⁄4 cup of toasted sesame seeds
  • 1⁄3 cup of pine nuts
  • Kosher salt to taste
  • 6 ounces of whole-wheat spaghetti, cooked and drained
  • 2 hard-boiled eggs, sliced
  • 3 small tomatoes, sliced
  • 1 medium cucumber in matchsticks

DIrections:

  1. In a blender, puree the soy milk with the sesame seeds and pine nuts.
  2. Place the noodles in bowls for serving. Pour the soy milk evenly over each mound of
    noodles.
  3. Distribute the egg, tomatoes, and cucumber over the noodles and serve.

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