Explore meals for the day and their estimated calories. Add a whole menu’s ingredients to your shopping list.
Three energy levels for one day. The kcal is the total of the dishes at the servings shown next to them.
1,258kcal a day
About 1,200 kcal for one day: lunch and dinner each have brown rice, a protein dish, a vegetable dish and a soup; the egg comes in the tomato egg soup. Little oil, plenty of vegetables. The lowest of the three menus.
1,546kcal a day
About 1,500 kcal for one day: lunch and dinner in the Vietnamese family style, with brown rice, a main dish (tomato scrambled eggs at lunch, steamed tofu with mushrooms at dinner), vegetables and soup, plus a steamed pumpkin snack. The middle one.
1,820kcal a day
About 1,800 kcal for one day: sweet potato at breakfast, tomato scrambled eggs, stir-fried greens, soup and steamed vegetables at lunch, then tofu in tomato sauce, bok choy and soup at dinner. The highest of the three menus.
Energy-dense and protein-rich plant meals to help you gain healthy weight steadily.
2,197kcal a day
About 2,200 kcal for one day: mung bean sticky rice for breakfast; broken rice with vegan rib, tomato egg soup, stir-fried greens and mushroom gourd soup at lunch; rice, tofu in tomato sauce, tomato scrambled eggs and steamed vegetables at dinner. Natural nourishment without heaviness.
2,590kcal a day
About 2,500 kcal for one day: Hue noodle soup for breakfast; Yang Chow fried rice (with egg), tofu in tomato sauce, winter melon soup and stir-fried greens at lunch; a sweet potato snack; rice, tofu with mushrooms, tomato egg soup, steamed vegetables and pumpkin at dinner. Designed for active weight gain.
Rich in plant calcium, zinc, protein and essential minerals to support bone health and adolescent growth.
1,796kcal a day
About 1,800 kcal for one day: oatmeal for breakfast; tomato scrambled eggs, stir-fried greens and mushroom gourd soup at lunch; tofu with mushrooms, tomato egg soup and bok choy at dinner. Eggs, tofu and greens supply protein and calcium for bone growth.
2,262kcal a day
About 2,200 kcal for one day: vegan pho for breakfast; tomato scrambled eggs, bok choy and mushroom gourd soup at lunch; tofu with mushrooms, tomato egg soup, stir-fried greens and steamed vegetables at dinner. Around 108 g protein for adolescent growth spurts.
Menus are for reference only and do not replace advice from a doctor or dietitian. If you are pregnant, breastfeeding, a child, older, or have a medical condition, ask a professional before cutting your energy intake.