Artsy Asian Diet Meal & Menu Planner

Written by Diet Bites

Free Asian Diet Menu Planner

The Asian culture is one of the most diverse in the world filled with beautiful art work, man-made wonders, as well as human arts - including one of our favorites, martial arts. Kia! On that note, let's see what we can cook up in our make-shift Asian kitchen.

Breakfast Menu: (About 275 Calories)

Light Breakfast Egg Roll - Fill an egg roll wrapper  with the following scramble of: 1 small egg, salt, pepper, diced onion, diced Shitake mushrooms and diced bell pepper.   Roll to form egg roll shape, then 'fry' in butter flavored non-stick cooking spray. 

Dip into warmed strawberry jam or preserves. Also enjoy 1 cup of skim milk and coffee or tea if desired prepared with low fat creamer and no calorie sugar.

Mid Morning Snack: (About 80 Calories)

1 cup low fat yogurt

Lunch Menu: (About 400 Calories)

Pineapple Chicken With White Rice  - Cube 1 chicken tender and cook in non stick pan with butter flavored cooking spray with salt, pepper, diced onion until done.   Add 1/2 cup of undrained, sweetened  pineapple tidbits and cook until caramelized.    Serve over 1 cup of steamed white rice OR instant white rice.   Whole wheat rice - either instant or the slow-cook-kind, will add additional nutrition to diet.

Enjoy 2 cups of the following stir fry mixture: baby corn, chestnuts, broccoli, shredded carrots, 1 teaspoon peanuts cooked in non stick skillet using soy sauce.   When done, douse and stir with 2 Tablespoons of Duck Sauce.

Coffee/tea if desired prepared with low fat creamer and no calorie sugar.

Mid Afternoon Snack: (About 35 Calories)

1 black or red plum

Dinner Menu: (About 350 Calories)

Portabella Turkey Burger - Extra healthy because the bun is from Mother Nature herself. Begin by brushing 2 Portabella mushrooms with olive oil. Dust with sea salt and pepper.

Place on moderately warm grill with mushroom top facing up and roast to personal preference. Carefully turn to roast  opposite side of mushroom, then remove and set aside. 

Be careful not to kill them as they cook swiftly. Mushrooms may also be cooked on the stove top using the cooking spray and a non-stick skillet.   If you prefer your turkey burger on a bun, we've added our Sesame Bun Style burger recipe below.

Combine the following and mold into hamburger patty:

lean ground turkey

soy sauce to suit personal taste

sea salt

coarsely ground pepper

1/4 teaspoon of finely chopped parsley (optional) 

You can grill OR broil turkey patty in oven OR pan fry using non stick cooking spray until thoroughly done. Serve between roasted Portabella mushrooms OR on a toasted sesame bun - and here's how:   

Sesame Bun Style - Take 1 sesame seed hamburger and spray it well with no calorie butter spray OR butter flavored cooking spray. Place in a non stick pan on top of stove and cook until grilled a golden brown. 

Toppings for the Portabella Turkey Burger - lettuce of any variety, onion, mustard, catsup, tomato, cheese - but add calories if you add cheese. 

Serve with ear of corn using no calorie butter spray, salt and pepper. 

Enjoy with 2 fortune cookies and coffee/tea if desired prepared with low fat creamer and no calorie sugar OR our Mandarin Orange Tea Recipe: 

Recipe for Diet Mandarin Orange Asian Tea

1 tea bag

1 teaspoon sugar or to suit personal taste

pinch of allspice (add more or less to suit taste)

1/8 teaspoon of orange flavoring (add more or less to suit taste)

Prepare tea bag according to package directions. Add remaining ingredients to suit personal taste. This tea blend may also be used in making delicious Mandarin Orange Rice by substituting tea for water.

Bedtime Snack: (About 125 Calories)

1 cup of skim milk blended with 1/2 cup frozen fruit plus sweetener to taste (our favorite is strawberries)

Remember to get your doctor's approval before trying out any diet plan!

In Summary

Little changes in our daily diet as well as in our activity schedules goes a long way to promote weight loss and maintain better health.


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