Diet Bites Free Asian Meal Planner

Three Asian Style, Vegetarian Friendly Meal Planners by Diet Bites

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Asian style meals can be deadly to the weight scales when it comes to high calorie content, which is typically derived from fried foods and sugar-based glazes and sauces - but the good news for Asian food lovers is that calorie content can easily be trimmed without losing the flavor. Let's examine the typical Asian style meal more closely before diving into our tasty, reduced calorie meal planners.

The Good: The bulk ingredient of most Asian style meals is healthy vegetables, and they are traditionally steamed.

The Bad: The base of most Asian style meals is a carb - typically rice or noodles. Both contain on average, about 200 calories per cup. Both reside in the healthy grain family, although rice makes a better 'whole grain' choice.

The Ugly: As mentioned above, Asian style meals can contain the elements that pounds are made of - fried food and high calorie sauces & glazes. It's the old fat and sugar combo that most dieters 'hate to love'.

Three Asian Style Meal Planners by Diet Bites

#1 Free Meal Planner - Asian Stir Fry & Rice, Vegetarian Friendly

All types of rice work well in this meal planner, but given our choices of white rice, brown rice and wild rice, we think that the wild rice adds a delicious, nutty bite to this reduced calorie stir fry recipe. In addition, the rice can be slow cook style rice, quick cook type rice or instant rice.

To add a bit of zip, add a tab of crystallized ginger to this meal planner recipe, 1 teaspoon of hulled, unsalted sunflower seeds and a dash of sesame seeds.

Meal Planner List - 1 grain group, 2 vegetable groups

Ingredients for this meal planner:

 

1 cup of your favorite prepared rice (200 calories)

2 cups of ANY of the following vegetables which can be mixed if desired: summer squash, onions, water chestnuts, broccoli, mushrooms, baby carrots

Chinese Sauce (your favorite up to 50 calories & we recommend House of Tsang's sauces as all are so good)

Cooking Spray + salt, pepper for vegetables, if desired/needed

Margarine (50 calories worth - optional)

Simply stir fry the vegetables in a deep non-stick skillet using the cooking spray to prevent sticking. When larger vegetables are used, they can be boiled for just a few minutes in the microwave or on the stovetop for quicker cooking amid the stir fry phase. After vegetables have reached their desired stage, add the margarine. This will add a bit of fat, but the fat is minimal and will add a lot of flavor to the stir fry.

Top the rice with the stir fry vegetables, then add the sauce, or you can add the sauce to the vegetables first.

Total calorie content equals about 400 calories and includes the addition of margarine.

#2 Free Meal Planner - Asian Pot Stickers, Vegetarian Friendly

Pot Stickers can be boiled or fried, but when oil enters the picture, so do those unwanted calories. And if you're dieting, you're trying to keep calories to a minimum to lose unwanted weight, so there is a smarter way to accomplish just that, without loss of flavor. Diet Bites Pot Sticker recipe keeps fat to a minimum by making use of zero calorie cooking spray.

As with our Asian Stir Fry, to add a bit of zip, add a tab of crystallized ginger to this meal planner recipe, 1 teaspoon of hulled, unsalted sunflower seeds and a dash of sesame seeds.

Meal Planner List - 2 grain groups, 2 vegetable groups

 

Ingredients for this meal planner:

 

6 egg-roll type wrappers generally found in the produce section at the market (up to 200 calories worth)

1½ cup of the following vegetables, finely chopped: cabbage, broccoli, carrots, mushrooms, onions

Chinese Sauce - use your favorite up to 50 calories + you'll need an additional 50 calories of sauce for dipping purposes amid dining

Cooking Spray + salt, pepper for vegetables, if desired/needed

Stir fry the vegetables in a deep non-stick skillet using the cooking spray to prevent sticking. Add the sauce and stir until combined. Transfer to the center of the pot sticker wrappers. Bring the four corners of the pot sticker wrappers together to form a blanket of sorts for the filling, then gently twist. Use a dab of water to seal.

The pot stickers can be boiled in water or 'fried' using the cooking spray as directed above. When the pot stickers turn a golden brown on one side, gently turn to cook the other side. Serve with your favorite Asian style sauce up to 50 calories.

Total calorie content equals about 400 calories.

#3 Free Meal Planner - Asian Stir Fry & Noodles, Vegetarian Friendly

Begin by stir frying vegetables using zero calorie cooking spray in a deep non-stick pot or a wok. Butter flavored cooking spray will add a flavorful oomph. Next, add the noodles which should cook quickly, particularly if they are pre-boiled in the microwave or on the stove top for one to two minutes. Stir in the sunflower seeds (or sesame seeds), and then the dried cranberries. Add the sauce.

Meal Planner List - 1 grain group, 2 vegetable groups, cranberries count towards the fruit group

Ingredients for this meal planner:

 

1 package of Ramen Noodles (do not use the seasoning packet)

4 cups of ANY of the following vegetables which can be mixed if desired & any variety of your choice of vegetable can be used: cabbage, summer squash, onions, water chestnuts, broccoli, mushrooms, baby carrots, bell peppers, cauliflower, cherry tomatoes, sun-dried tomatoes, garlic

Sweet & Sour Sauce (up to 100 calories worth OR use soy sauce and add the sweet & sour at the table)

1 Tablespoon of hulled sunflower seeds OR 1 teaspoon of sesame seeds

1/2 cup of dried cranberries

 

Total calorie content equals about 400 calories and this recipe equals two servings.

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