This 1200-calorie high-protein diet is designed specifically for those looking to manage their weight effectively while indulging in the rich flavours of China. Whether you’re a lover of Chinese food looking to slim down or someone seeking a structured and flavourful diet plan, this guide provides all the essentials to help you achieve your fitness goals with taste and tradition in mind. Join us as we explore a week of balanced eating, where every meal is a step closer to your ideal weight, without sacrificing the pleasure of good food. Explore our services and packages, which include professional coaching with nutrition plans, meal options, and recipes that can be seamlessly integrated into your lifestyle for better weight management.
Day 1
Breakfast: Steamed Egg (100g)
- Calories: 150
- Protein: 11g
- Description: Soft steamed eggs seasoned with a light soy sauce and spring onions.
Lunch: Chicken and Broccoli Stir-fry
- Calories: 300
- Protein: 26g
- Description: 100g chicken breast stir-fried with 150g broccoli and garlic, served with ½ cup of steamed brown rice.
Dinner: Baked Fish with Ginger and Scallions
- Calories: 350
- Protein: 28g
- Description: 150g white fish baked with ginger slices and topped with scallions, light soy sauce, and a teaspoon of sesame oil.
Snack: Soy Milk + Edamame
- Calories: 200
- Protein: 15g
- Description: 200ml Unsweetened soy milk and 100g boiled and lightly salted edamame pods.
Day 2
Breakfast: Tofu and Vegetable Soup
- Calories: 200
- Protein: 18g
- Description: Clear soup with 100g soft tofu, spinach, and mushrooms.
Lunch: Beef and Bell Pepper Stir-fry
- Calories: 350
- Protein: 25g
- Description: 100g lean beef slices stir-fried with bell peppers and onions, seasoned with oyster sauce, served with ½ cup of steamed white rice.
Dinner: Shrimp and Snow Pea Leaf Stir-fry
- Calories: 300
- Protein: 24g
- Description: 100g shrimp stir-fried with 150g snow pea leaves and garlic.
Snack: Chinese Pear + Boiled Egg
- Calories: 170
- Protein: 7g
- Description: 1 medium fresh, juicy Chinese pear, peeled and cored, and a large boiled egg
Day 3
Breakfast: Congee with Lean Pork
- Calories: 250
- Protein: 18g
- Description: ½ cup rice cooked into congee with 50g lean pork mince, seasoned with ginger and a splash of soy sauce.
Lunch: Steamed Tilapia with Soy Sauce
- Calories: 350
- Protein: 28g
- Description: 150g tilapia fillet steamed with soy sauce, topped with cilantro and a few drops of sesame oil, served with ½ cup of jasmine rice.
Dinner: Stir-fried Tofu with Mixed Vegetables
- Calories: 300
- Protein: 22g
- Description: 100g firm tofu cubed and stir-fried with carrots, mushrooms, and green beans.
Snack: Greek Yogurt + Walnuts
- Calories: 300
- Protein: 14g
- Description: 100g Plain, unsweetened Greek yogurt and 30g raw walnuts, a handful.
Day 4
Breakfast: Chinese Steamed Bun with Egg
- Calories: 250
- Protein: 12g
- Description: One small steamed bun filled with one scrambled egg.
Lunch: Duck Breast with Plum Sauce
- Calories: 300
- Protein: 26g
- Description: 100g roasted duck breast, thinly sliced, served with a side of homemade low-sugar plum sauce and ½ cup steamed bok choy.
Dinner: Stir-fried Lamb with Cumin
- Calories: 350
- Protein: 25g
- Description: 100g lamb slices stir-fried with cumin seeds, chili, and a small amount of vegetable oil, served with stir-fried celery.
Snack: Rice Crackers + Unsweetened lychee
- Calories: 130
- Protein: 2g
- Description: 2 pieces lightly salted rice crackers and 100g unsweetened deseeded lychees.
Day 5
Breakfast: Scallion Pancake
- Calories: 180
- Protein: 4g
- Description: One small homemade scallion pancake, lightly fried.
Lunch: Chicken and Mushroom Clay Pot
- Calories: 300
- Protein: 24g
- Description: 100g chicken thigh pieces cooked in a clay pot with shiitake mushrooms and soy sauce, served with ½ cup of steamed cauliflower rice.
Dinner: Seaweed and Egg Drop Soup
- Calories: 150
- Protein: 12g
- Description: A clear broth with seaweed strips and egg ribbons, seasoned with white pepper.
Snack: Almonds + Orange
- Calories: 230
- Protein: 7g
- Description: A 30g small handful of raw almonds and 1 medium-sized orange.
Day 6
Breakfast: Soybean Milk and Deep-Fried Dough Stick
- Calories: 250
- Protein: 8g
- Description: 200ml unsweetened soybean milk and a small (30g) piece of deep-fried dough stick (youtiao).
Lunch: Beef Noodle Soup
- Calories: 300
- Protein: 24g
- Description: Beef broth with 50g sliced lean beef and ½ cup of noodles, garnished with scallions and bok choy.
Dinner: Steamed Scallop with Garlic
- Calories: 300
- Protein: 25g
- Description: Four large scallops steamed with minced garlic, a splash of soy sauce, and topped with diced red bell peppers.
Snack: Kiwi fruits and cottage cheese
- Calories: 200
- Protein: 13g
- Description: Two small kiwi fruits, peeled and sliced, and 100g plain low fat cottage cheese
Day 7
Breakfast: Chinese Oatmeal with Goji Berries
- Calories: 200
- Protein: 6g
- Description: Cooked oatmeal with a sprinkle of goji berries and a teaspoon of honey.
Lunch: Peking Duck Wrap
- Calories: 300
- Protein: 22g
- Description: A small serving of thinly sliced Peking duck wrapped in a thin pancake with cucumber, scallions, and a dab of hoisin sauce.
Dinner: Szechuan Tofu with Peas
- Calories: 300
- Protein: 18g
- Description: Firm tofu stir-fried with peas and Szechuan peppercorns, served with ½ cup of steamed asparagus.
Snack: Green Tea with Rice Cake and watermelon
- Calories: 160
- Protein: 3g
- Description: 200ml unsweetened green tea, a small rice cake and 200g fresh, diced watermelon.