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Healthy Asian Meal Plan to Lose Weight (Breakfast, Lunch, Dinner)

Joanna Soh Official

Joanna Soh Official

Published on 5 years ago

The basic principle in Asian diet is to consume simple whole grains, with cooked vegetables and a little bit of everything else. Too much or too little of any one thing is not good.

Asian diet is mostly gluten and dairy free. The emphasize is to use natural real ingredients to cook. I’ll be sharing with some of my easy and simple favourite oriental dishes.

1) Breakfast - Fish Congee
2) Lunch - Egg Fried Rice
3) Dinner - Chicken Soba Soup Noodles

In my next video, I’ll be sharing 2 of my favourite Oriental snacks to complete this meal plan. Be sure to watch it.Do share your favourite meals with me in the comments below. All the best!

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Comments :

Ronnie James

Ronnie James . 1 month ago

It would have been much better if I seen this specific “Yamzoko Weebly” (Google it) a couple of years back. For 15 days of making use of the programs, I get rid of TWELVE pounds Naturally I exercise more than once weekly, and eat good food. It showed awesome results for me. Without a doubt, this is strongly suggested and I do hope this would deliver the results to you too because it did to me. .

Mabeli Dove

Mabeli Dove . 2 months ago

You're explaination is so clear 💖 thank you so much for these recipes


Cantetinza17 . 2 months ago

I've never thought to put goji berries in a soup. I always just add it to my smoothies.

Mehzabin Fatema

Mehzabin Fatema . 2 months ago

My favourite is the egg fried rice and the chicken soba soup noodles.

ja da

ja da . 3 months ago

5:20 For someone worried about healthy cooking, you certainly should not be using Teflon. Nice view though. ^^! I will never be trying that breakfast. o_O And I make my own Asian rice. I will however be sure to try that soba soup as that looks divine. Thank you!

ja da

ja da . 3 months ago

Do NOT consume rice grown in the United States!!! It has a high amount of arsenic in it. Rice grown in former Slave States had used arsenic as a cotton weevil (insect) killer and in doing so a lot of it stayed in the soil. Now farmers have switched to rice and the arsenic is clinging to it in higher concentrations. A LOT higher. No matter where you live in the US, no matter how cheap it is, like $1 for a pound of it, do NOT buy it. If you want rice even cheaper than $1 per pound, Asian super markets have rice from Thailand that for about a twenty or a twenty-five pound bag only costs about $15 to $20. Much cheaper and much healthier. And even if you live way up north, rice from those States are transported all over the country and the packaging wont tell you "where" exactly that it was grown, only that it was in the United States some where. Do NOT buy it. It is either a full bag of poison or a mixed bag of rice from a few places. Better safe than sorry. Also be aware Asian supermarkets selling Asian "styled" bags of rice with pictures and Asian writing on it, check where it was grown. Most likely in the USA. Finally in the case of rice grown in the USA, brown rice has an even higher concentration of arsenic due to the extra husk and what not left on brown rice, hence more arsenic clinging to it. As a disclosure before someone tries and corrects me, arsenic can be found naturally every where. But there is a difference between a normal very low amount of it that can not be taken away from and high concentrations of it because of thoughtless individuals from the past and present. Do NOT buy American rice!!!

ja da

ja da . 3 months ago

If consuming Asian white rice was bad for you, the Asians would of long been dead a long time ago. The Japanese were the longest living people on earth until McDonalds reared it's ugly head there. Now they dropped down a notch or two, but still in the top three or five last time I bothered to check. Now Spain or Catalan is the top or one of the top anyway and they consume a lot of rice as well, although not nearly as much as Asians, but still quite a bit and they are fine.

ja da

ja da . 3 months ago

Christ she is GORGEOUS!!! o_O

Sadeek Been

Sadeek Been . 3 months ago

You are so beautiful. Your skin looks so healthy too.

Star Karan

Star Karan . 3 months ago

I'm sure the best diet instruction is on woo&pep. I just love it!

Kimani Sequoia

Kimani Sequoia . 4 months ago

And then a Jimmy Dean sausage croissant commercial shows up. Get thee behind!

Jennifer Davis

Jennifer Davis . 4 months ago

Hello Joanna I'm an over the road truck driver wanting to change my diet to Asian. I can cook on my truck but need single serving recipes and compact cooking devices to make this happen for me can you help guide me in the right direction

Eduardo Lauren

Eduardo Lauren . 5 months ago

I became so enthusiastic to test the diet program “Yamzοkο Weebly” (Google it). My very own diet plan and also my frequency of few exercises wasn`t modified and change. More than a period of 30 days, I dropped about 6 pounds. With the help of this method, I did notice that I ate less and filled up faster. .


Lemonade . 6 months ago

I'm trying to gain weight and I increased my rice consumption. I learned that's not good, and that I should actually increase the other things on my plate. Rice is so filling haha, but you're right too much of one thing is not good, especially rice.

Ramu's Badis fish

Ramu's Badis fish . 8 months ago

I didn't use any oil for the congee and I still loved it 🤪

Azalea LJ

Azalea LJ . 9 months ago

White rice is not a whole grain, brown rice is.

megat sharifudin

megat sharifudin . 10 months ago

U shd come out with a cookbook of these simple tp make meals

Cool Pragyadipti

Cool Pragyadipti . 12 months ago

I loved the fact you said consuming white rice is not bad for you.


jojohaldar . 12 months ago

Hi by weight how much porridge is one Serving??


G VN . 1 year ago

This is awesome thank you, I will try the soup Wednesday for dinner. My husband is Vietnamese he likes all kinds of food so I like to varey. Can you please give us some healthy Asian appetizers?


genie121 . 1 year ago

Conjee is so nice!!!! I have it for breakfast and lunch

c a s s

c a s s . 1 year ago

Thank youu

Ралица Иванова

Ралица Иванова . 1 year ago

LOVE your dress 😍

Robbie 123

Robbie 123 . 1 year ago

Did you read this from google? Lol i literally just read an article that was exactly what you said, almost word for word lol. Unless you wrote the article lol

Heidi Huang

Heidi Huang . 1 year ago

Thank you so muuuuchhh!! I'm Chinese and all the other healthy meals were not to my taste


EmelaiiNilsson . 1 year ago

I'm half asain and will have no problem following this up, I gained weight when I moved back with my dad and ate full corn and got feeded much junk food. SOOOO I will absolutly try this My height- 150cm current weight- 43-45kg (Depends how much I eat…) Goal= 35kg


Evan . 1 year ago

I'm drooling on my keyboard rn....




Brenda Briscoe

Brenda Briscoe . 2 years ago

Hi Joanna 🙋‍♀️ my favorite Asian dish is Miyeok guk soup and Kimchi. I’m not Asian, but I’m a huge fan of Asian dramas. Seeing all the amazing dishes on these dramas, I knew I had to try them. I’m hooked now lol. I’ve made three of your soups so far and they are delicious. Thank you for sharing your gift with all of us. 🙋‍♀️🍜👩‍🍳

Noon Fad

Noon Fad . 2 years ago

My weight is 47 i have to be 44 kgs before ramadhan 😨

jess Kitteh

jess Kitteh . 2 years ago

Also where can i find these ingredients in the u.s.

jess Kitteh

jess Kitteh . 2 years ago

Id love to do this but it seems like so much work for just waking up and trying to be on my way to work i usually only have enough time to drink coffee then get out the door

Ebony Lowe

Ebony Lowe . 2 years ago

Thank you.

Pretty Princess

Pretty Princess . 2 years ago

Fish Congee seams very reminiscent of Grits and Fish (a meal very popular where I'm from)

Laila Rose

Laila Rose . 2 years ago

is that ok if eat a litte bit rice at night?


javieralejandrx . 2 years ago

This helps sooo much. Love veggies. I hate fast food. This diet seems amazing.

Life With Mrs B

Life With Mrs B . 2 years ago

Such agree ideas, just subscribed! Could the fried rice be eaten cold?

Valeria Flores

Valeria Flores . 2 years ago

Love it❤️❤️ thank you

Hibiscus Angel

Hibiscus Angel . 2 years ago

You look great jo

t rix

t rix . 2 years ago

how long this can eat on diet?


InfusedSediment . 2 years ago

great diet if you enjoy osteoporosis


Samantha . 2 years ago

Yummm mmm thank you

Ms. X

Ms. X . 2 years ago

Finally an asian meal prep channel! Thank you so much for introducing healthy asian meals to the rest of the world! There are tons of healthy asian food that mainland China eats, but they are often misconstrued as oily etc. since American popular culture has favored the oily and less healthy crusines, making non-Asian crusines such as Panda Express and other places thrive.

Midoriya’s Smile

Midoriya’s Smile . 2 years ago

Hello! I tried two of the recipees today (the congee and the stir fry). The stir fry was absolutely delicious, but I didn't have fish so I made the congee without it and it had very little flavour even with the soy sauce and sesame oil. Is it meant to be sort of plain or does the fish add the flavour? What can I replace the fish with?

Sonora Senora

Sonora Senora . 2 years ago

Wonderfully displayed, great directions, and.looks so good! Thanks from Idaho U.S.A.

Annette Gerber

Annette Gerber . 2 years ago

My good friend we’re talking among each other about their diet and how much weight they had dropped. Primarily I of course wanted to do this and I have dropped a grand full of 13pounds from the “sowo hope site” (Google it). I believe much better after trying this kind of life-altering diet.

Beautiful Vixey

Beautiful Vixey . 2 years ago

This was a really great video. Simple and to the point! Ill be making all these dishes :) Thanks!

Adela B

Adela B . 2 years ago

Very healthy!!!

Jess-Nik- Abel

Jess-Nik- Abel . 2 years ago

Can the soup dish be re heated??


Greg . 2 years ago

I just found your your channel and haven't gone through very many of your video's yet. Idk if you have more like this, but this format of a full day of meals is awesome. If you haven't done more like this one yet, please do!

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