3 Things to Know about Asian Diet Meal Plan

asian diet meal plan

Nowadays, it is very easy to find a diet plan off the internet and start working on it until you lose your patience or your weight. You have to understand that not everyone’s body is the same or they have different likings and dislikings as well. Going on a diet does not mean you have to sacrifice everything you love.

After consulting with your doctor, you will decide what type of diet you want. The diet should be nutritious, healthy but tasty too. For those of you, who are in a little bit of love with Asian Cuisine, here’s good news for you. Asian food is built in such a way with lots of rice and vegetables that you don’t push yourself any more than necessary to pursue your diet. With Asian diet meal plans, you” ll eat delicious food while remaining on a strict diet regimen.

Let’s Learn the Concept

A tray of food on a table

The Asian diet plan includes Japanese, Chinese, and Korean cuisines because there are more similarities than differences in their food. Though diverse in culture, they practice having smaller portions, eating fish, rice, and vegetables, avoiding loaves of bread are some of the resemblances these cuisines have. The well-balanced meal would help you lose weight if followed religiously. The East Asian people believe that you should eat until you’re eighty percent full. Some of the features of the Asian Diet Plan are,

Consuming food high and rich with nutrients from seafood and lots of veggies.

Instead of having blended Asian tea, have unsweetened green tea. Drink a lot of water.

Maximize the consumption of nuts, fruits, and legumes.

Try to eat whole grain, shellfish, and fish rather than red meat. You can have meat but more as a garnish than the main ingredient.

To Eat or Not to Eat

A plate of food on a table

While eating, it’s vital to have your Asian meal mindfully and slowly without any distractions. However, you have to pay attention to what you can eat and can’t in your Asian diet plan.

Lists of must-have:

Fruits: Asians consume fruits as desserts that are lighter than Western desserts and richer in water and fiber. Pomegranates, various citruses, and berries are some examples of a variety of fruits.

Various Vegetables; From Broccoli to Seaweed, Wakame, Kombu, Nori, and others that are full of nutrients and unfamiliar to the Western cuisine. These are full of iron, iodine, vitamins A, B, C, E, polyunsaturated fatty acid, protein, and fiber.

Noodles and Rice: They are an integral part of the Asian meal as a substitute for bread. Both White and Brown rice has lots of carbohydrates, magnesium, manganese, and micronutrients, etc. You can also have whole wheat flatbread, Barley, or Millet.

Beans and Seafood: Both are a good source of nutrients and proteins and an inseparable part of Asian diet meals. However, you have to be careful while consuming seafood because some of you may be allergic to it.

In the negative column, it’s very simple. Say no to Sweets, Meat, Dairy, and Greasy food, and you’re good to go.

An Instance of the Asian Diet Meal Plan

The following plan is only an example. You can base your diet plan on this and make it as per your taste.

Breakfast: Unsweetened Green Tea and Chinese Scrambled Egg.

Lunch: Fresh Pineapple half cup, Two Vietnamese Spring Rolls, and one cup of Tom Yum Soup.

Dinner: Half cup of Basmati Rice, One-fourth piece of Naan Bread, One cup of Steamed Bok choy, One Cup of Vegetable Curry, Unsweetened green tea, and one Pear.

Daily Nutritional Values: 52g fat, 93g protein, 128g carbs, 1,291 calories.


There’s a lot of positives to this diet plan though it has some negatives too. For instance, you may not like seafood or fish or rice. It can be expensive, and it takes time to prepare the food most of the time. However, if you’re into Asian cuisine, an Asian diet meal plan is a great way to skim some fat.

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