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Balanced weight-loss 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.
Breakfast
226 kcal- Vegetable oat porridge1 servings226 kcal
Lunch
680 kcal- Brown rice with sesame salt1 servings213 kcal
- Tomato and egg stir-fry1 servings304 kcal
- Stir-fried choy sum1 servings91 kcal
- Steamed vegetables1 servings72 kcal
Snack
82 kcal- Steamed pumpkin1 servings82 kcal
Dinner
558 kcal- Brown rice with sesame salt1 servings213 kcal
- Steamed tofu with mushrooms1 servings205 kcal
- Bok choy with shiitake1 servings84 kcal
- Winter melon and shiitake soup1 servings56 kcal
Tips
- The oil is already counted in each dish. One more teaspoon (about 5 g) adds about 44 kcal.
- Rice, a main dish, vegetables and soup is the familiar Vietnamese family meal; eggs are the easiest way to settle into vegetarian eating.
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.