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Healthy weight gain
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.
Breakfast
416 kcal- Sticky rice with mung bean1 servings416 kcal
Lunch
868 kcal- Vegetarian broken rice with plant-based pork chop1 servings612 kcal
- Tomato egg drop soup1 servings100 kcal
- Stir-fried choy sum1 servings91 kcal
- Bottle gourd and mushroom soup1 servings65 kcal
Snack
82 kcal- Steamed pumpkin1 servings82 kcal
Dinner
831 kcal- Brown rice with sesame salt1 servings213 kcal
- Tofu in tomato sauce1 servings242 kcal
- Tomato and egg stir-fry1 servings304 kcal
- Steamed vegetables1 servings72 kcal
Tips
- Eat all 4 meals on schedule to provide steady energy and nutrient absorption throughout the day.
- Lunch and dinner have 4 dishes like a Vietnamese family tray; eggs keep the vegetarian meal familiar and rich in protein.
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.