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

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.

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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.

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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.