Top News

Doctor recommends balanced 10-day meal plan for fat loss

Sandy Verma | August 1, 2026 4:24 PM CST

He says for effective weight loss, in addition to portion control, one’s plate should include:

– Vegetables: Half the plate, at least 1.5 servings, ideally 2.5 servings. One serving of vegetables equals one full bowl of vegetable soup.

– “Good” carbs: A quarter of the plate, prioritize whole grains such as brown rice, oats, legumes, and sweet potatoes.

– Protein: A quarter of the plate, prioritize lean sources such as fish, eggs, and poultry. Red meat should be limited to a maximum of 100g/day, no more than twice a week, with processed meat kept to an absolute minimum.

Below is a 10-day weight loss diet:

Day	Menu
1	White brown rice Fresh shiitake mushroom stir-fried with baby broccoli Bottle gourd soup with shrimp Extra virgin olive oil
2	White brown rice Chicken breast stir-fried with traditional fish sauce Boiled napa cabbage
3	Red brown rice Meat fried in pork fat Raw pennywort leaves + Carrot and potato soup stewed with bones
4	Boiled shelled green peas Boiled free-range chicken eggs Boiled mustard greens
5	White brown rice Fried round scad Sweet mustard greens soup with burdock seasoning powder
6	Black brown rice Fried egg and pork braised in coconut caramel sauce Napa cabbage soup with ground pork
7	Stewed fresh beans Black chicken stewed with traditional herbal medicine Spinach soup + Fresh coconut juice
8	Stewed fresh beans Pork stir-fried with lemongrass and chili, served with cucumber and tomato Oyster mushrooms stir-fried with lemongrass Thinly sliced bitter melon, chilled, served with pork floss Squash soup with peanuts Fermented whey drink
9	Stewed fresh beans Pork stir-fried with lemongrass and chili, served with cucumber and tomato Oyster mushrooms stir-fried with lemongrass Thinly sliced bitter melon, chilled, served with pork floss Squash soup with peanuts Fermented whey drink
10	Boiled beans Beef stir-fried with bok choy Sour soup with red tilapia Boiled cabbage and wild vegetables Fermented whey drink

A diet with brown rice and chicken for weight-loss. Photo courtesy of Dr. Tan

Below are the most suitable foods he suggests in various categories:

– Carbs: Choose unrefined, whole-grain carbohydrates (legumes, quinoa, various types of potatoes, brown rice, oats).

– Protein: Choose plant-based sources over animal-based ones. Especially limit red meat (no more than twice a week or only on weekends, with a maximum of about 100g/day). Processed meats should be avoided almost entirely since they top the list of foods that cause cancer.

– Fat: Choose unrefined oil, low on omega 6. Extra virgin olive oil, cold-pressed avocado oil, cold-pressed coconut oil, and hand-pressed sesame oil are the recommended choices.

– Sweet and salty seasonings: Limit use when cooking.

– Umami seasonings: Prioritize using foods with natural umami over MSG. This includes seaweed, meat, mushrooms, tomatoes, potatoes, …

– Vegetables: prioritize low-starch vegetables, following the “rainbow” principle (eat a diverse, colorful variety of foods).

– Fruits: Prioritize the ones that are low in sugar, sour, or not sweet.

– Cooking methods: Prioritize methods that don’t exceed 200°C. For example, slow cooking, pressure cooking, pressure cooking, steaming, boiling, stir-frying/braising with minimal oil…