• EASY TO FOLLOW 7-DAY MEAL PLAN

    Try this 7-day meal plan!

    Maintaining a healthy and clean diet need not be expensive. So, don’t let that stop you from eating healthily. Here’s a complete meal plan for a week, using easily available local ingredients by nutrition and fitness coach, Carina Lipold. 

     

    Day 1

    eggs, nutrition

    Breakfast

    Eggs are a great way to start the day with. Have it scrambled with some coconut oil and veggies like mushrooms. For even more protein, add tomatoes or peppers.

    Lunch

    Have you tried a carrot-beetroot salad with raisins? It is divine and leaves you full for long. You can simply shred the roots; add simple vinaigrette and raisins. You can even try to replace or add jicama (sengkuang).

    Dinner

    Dinner doesn’t have to take a lot of time. Simply stir fry some veggies and combine it with some protein. Avoid eating too heavy at night. So keep to options like garlic kailan with organic tofu.

     

    Day 2

    Breakfast

    Take some oats (whole oats and not quick oats as they spike your blood sugar level) and soak them in the milk of your choice-even coconut milk if you like. You can do this the night before and soak them overnight. Add condiments of your choice like cinnamon as it helps to regulate blood sugar level. In the morning, cut one fruit of your choice when you’re ready to eat, to add into the oats.

    Lunch

    Take some romaine lettuce, local peanuts and top it with some jackfruit. Super tasty! If you don’t like the sweet taste, you can replace the jackfruit with your choice of veggie.

    Dinner

    Cut some sweet potatoes or pumpkin into cubes, take a fish of your choice, and place them on a baking tray. Season with salt and pepper and put in the oven at 180ºC for 20min. You can do this with other protein or veggie too.

     

    Day 3

    Breakfast

    Start the day with a green smoothie. Simply take a handful of kangkung or local spinach, and mix with banana, mango or pineapple. Go with your preference but keep the greens percentage at 40%, at least. Otherwise, you are drinking too much sugar from the fruits.

    Lunch

    Take some rice wraps and fill them with greens like mint, coriander, chopped bok choy, cucumber, local turnip and bean sprouts. Add some prawns or tuna if you like. These Vietnamese spring rolls taste even better if you dip them into peanut or chili sauce.

    Dinner

    Of course sometimes you can have your curry too – but a cleaner version. Simply use veggies and coconut milk with spices and condiments, and eat it with brown rice or brown rice noodles.

     

    Day 4

    Breakfast

    Make your own granola – simply use chopped almonds or peanuts, sunflower seeds, coconut or any other preferred nuts and seeds. Mix them with coconut oil, add some honey and bake in the oven for about 20min at 150ºC. It’s a great breakfast with the milk of your choice.

    Lunch

    If you don’t feel like cooking you can simply order some stir-fried veggies (without MSG) together with some fish. If you’re eating at a mamak shop, plain rice, thosai, and chapatti are always the better option than the rest.

    Dinner

    It can be super simple like creating some dips like hummus (paste made of chickpeas) and eating them with carrot, cucumber, sengkuang and celery sticks. Alternately, try a simple soup made with these veggies and some parsley, pepper and salt to taste. Puree it for a creamier version.

     

    Day 5

    Breakfast

    Use organic wholegrain bread to top squashed banana and cinnamon, and even peanuts if you like.

    Lunch

    Mee goreng is in the menu too! Use brown noodles, add a big portion of your favourite veggies and stir-fry with a bit of coconut oil and condiments.

    Dinner

    Take some water, add miso and some bok choy, mushrooms and seasoning for a warm soup.

     

    Day 6

    Breakfast

    Use dairy or non-dairy with organic yoghurt, almonds and papaya for a lasting and energy giving breakfast.

    Lunch

    Combine brown rice, lemongrass, peanuts, broccoli, carrots, onions, garlic, ginger and season with sesame oil for a Thai rice bowl.

    Dinner

    Roast chicken breast with coconut oil. Whip up a salad with romaine, tomatoes and cucumbers, and season as you like it- vinaigrette with apple cider vinegar, coconut oil and garlic is always good. Or go with some balanced spinach.

     

    Day 7

    Breakfast

    Of course you can still have your rice and noodles as well-but try to go wholegrain and organic. Use brown rice noodles, brown rice or try Soba-Japanese buckwheat noodles. Combine it with a simple veggie curry made with coconut milk and spices. Your healthy sayur lodeh!

    Lunch

    Satay with lean fish, peppers and tomatoes? Definitely a clean eating go!

    Dinner

    How about an Asian slaw? Combine red cabbage, white cabbage, some parsley, sunflower seeds and season with lemon juice, olive oil and some salt and pepper.

     

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