AI-generated

Saigon Flavor Balance Week

Seven days of vibrant Vietnamese classics, thoughtfully portioned for a satisfying weight-loss rhythm.

Recipes, pictures, and nutrition are AI-generated estimates.

Female 42 years 5'6" 1577 cal/day Lose weight Up to an hour Cooking for 2 people Art style: Video Game

How this plan supports you

This Vietnamese-inspired seven-day plan offers varied lean proteins from chicken, fish, shrimp, tofu, eggs, and beef, which can support fullness and help preserve muscle while you work toward weight loss within your 1,577-calorie target. Frequent vegetables, herbs, fruit, brown rice, rice noodles, and legumes provide fiber and micronutrients that support digestion and steady energy. The mix of soups, salads, grilled dishes, and lighter traditional preparations adds satisfying variety while helping keep meals balanced; because Vietnamese sauces, broths, and pickled items can be higher in sodium, choosing moderate portions and tasting before adding extra seasoning may help support overall heart health.

Food is the foundation. A GLP-1 can help when hunger fights you.

This meal plan is built to support your goal. Many people also use clinician-guided GLP-1 medications — such as semaglutide — through Okapy Care.

  • Quieter “food noise” and easier fullness between meals
  • Steadier appetite, which makes a calorie target more realistic
  • Works with a meal plan — not instead of one
See if GLP-1 care is right for you

Learn more www.okapycare.com

A licensed clinician decides eligibility.

Day 1

Breakfast
Chicken Phở Gà Breakfast Bowl
Lunch
Bún Chả Lettuce Bowl
Dinner
Cá Kho Tộ with Brown Rice
Snack
Fresh Mango with Chile Lime

Nutrition totals

1576 calories
Protein 127g (32%)
Fat 32g (18%)
Carbs 195g (50%)

Day 2

Breakfast
Bánh Mì Trứng with Cucumber
Lunch
Gỏi Gà Bắp Cải
Dinner
Bò Lúc Lắc with Watercress
Snack
Chè Chuối Light

Nutrition totals

1573 calories
Protein 104g (26%)
Fat 53g (30%)
Carbs 170g (44%)

Day 3

Breakfast
Xôi Gà Nấm
Lunch
Vietnamese Lemongrass Tofu Rice Plate
Dinner
Canh Chua Tôm with Rice
Snack
Guava with Plum Chile Dip

Nutrition totals

1580 calories
Protein 92g (23%)
Fat 44g (25%)
Carbs 204g (52%)

Day 4

Breakfast
Bún Riêu Cua Light
Lunch
Gỏi Cuốn Tôm Thịt
Dinner
Gà Nướng Sả with Cabbage Salad
Snack
Vietnamese Iced Coffee Yogurt

Nutrition totals

1581 calories
Protein 124g (31%)
Fat 41g (23%)
Carbs 179g (46%)

Day 5

Breakfast
Bánh Cuốn Nhân Gà
Lunch
Cơm Tấm Sườn Nướng Light
Dinner
Đậu Hũ Sốt Cà Chua
Snack
Roasted Lotus Seeds

Nutrition totals

1597 calories
Protein 112g (28%)
Fat 45g (25%)
Carbs 186g (47%)

Day 6

Breakfast
Miến Gà Ginger Soup
Lunch
Bún Bò Huế Lighter Bowl
Dinner
Chả Cá Thì Là
Snack
Dragon Fruit with Lime

Nutrition totals

1590 calories
Protein 135g (34%)
Fat 34g (19%)
Carbs 186g (47%)

Day 7

Breakfast
Bánh Xèo with Herbs
Lunch
Vietnamese Beef Salad Bánh Mì
Dinner
Thịt Kho Trứng with Greens
Snack
Coconut Tapioca Fruit Cup

Nutrition totals

1575 calories
Protein 113g (29%)
Fat 47g (27%)
Carbs 175g (44%)

Day 1

Nutrition totals

1576 calories
Protein 127g (32%)
Fat 32g (18%)
Carbs 195g (50%)
Chicken Phở Gà Breakfast Bowl
Day 1 · Breakfast

Chicken Phở Gà Breakfast Bowl

A fragrant Vietnamese breakfast bowl of tender shredded chicken, rice noodles, bean sprouts, cilantro, and lime in a light gingered broth.


Ingredients

Your portion: 1 bowl (about 20 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Place the onion halves and sliced ginger in a large dry pot over medium-high heat, cut sides down, and cook until deeply browned in spots, 4 to 5 minutes, turning the ginger once.
  2. Pour in the chicken broth and fish sauce, add the star anise, and bring the broth to a gentle boil over medium-high heat.
  3. Reduce the heat to low, add the chicken breast, cover the pot, and gently simmer until the thickest part reaches 165°F, 12 to 16 minutes.
  4. Transfer the cooked chicken to a plate, let it rest for 5 minutes, and keep the broth gently simmering.
  5. Bring a separate large pot of water to a full boil, cook the rice noodles according to the package directions until tender but springy, and drain them thoroughly.
  6. Pour the broth through a fine-mesh strainer into a clean pot or large bowl, discarding the onion, ginger, and star anise, then return the clear broth to low heat.
  7. Shred the rested chicken into bite-size pieces using two forks.
  8. Divide the noodles, shredded chicken, bean sprouts, and cilantro between 2 bowls, then ladle the hot broth over them.
  9. Serve immediately with lime wedges for squeezing over each bowl.
Bún Chả Lettuce Bowl
Day 1 · Lunch

Bún Chả Lettuce Bowl

Charred pork patties and tender pork tenderloin are layered over rice vermicelli, crisp lettuce, fresh mint, quick-pickled vegetables, and tangy nước chấm.


Ingredients

Your portion: 1 bowl (about 14 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Place the carrot and daikon in a bowl with 2 tablespoons rice vinegar, 1/2 teaspoon sugar, and 1/2 cup water; stir and let them pickle at room temperature for at least 20 minutes.
  2. Mix the ground pork with 1 tablespoon fish sauce and 1/2 teaspoon sugar, then form six small patties about 1/2 inch thick; toss the sliced pork tenderloin with 1 tablespoon fish sauce and 1/2 teaspoon sugar in a separate bowl.
  3. Combine the remaining 1 tablespoon fish sauce, remaining 1 tablespoon rice vinegar, remaining 1 teaspoon sugar, and 1/4 cup water in a small bowl, stirring until the sugar dissolves to make the nước chấm.
  4. Place the rice vermicelli in a large bowl, cover it with boiling water, soak for 4 to 5 minutes until tender, then drain and rinse under cool water.
  5. Heat a large nonstick skillet over medium-high heat for 2 minutes; do not add oil because the pork will release fat as it cooks.
  6. Cook the pork patties for 4 to 5 minutes per side, turning once, until browned and the centers reach 160°F; transfer them to a plate and rest for 3 minutes.
  7. Cook the sliced pork tenderloin in the same skillet for 2 to 3 minutes per side, turning once, until lightly browned and the thickest pieces reach 145°F; rest for 3 minutes.
  8. Divide the lettuce, rice vermicelli, and mint between two bowls, then drain the pickled vegetables and arrange them over the bowls.
  9. Top each bowl with three pork patties and half of the sliced pork, then spoon the nước chấm over the top or serve it alongside.
Cá Kho Tộ with Brown Rice
Day 1 · Dinner

Cá Kho Tộ with Brown Rice

Tender caramelized catfish simmered with fish sauce, garlic, shallot, and black pepper is served with nutty brown rice and quickly sautéed bok choy.


Ingredients

Your portion: 1 bowl with 6 ounces catfish, about 5/6 cup brown rice, and 1 cup bok choy
Prepare: makes 2 serving(s)

Directions

  1. Warm the cooked brown rice in a covered saucepan over low heat for 5 to 7 minutes, stirring once, until steaming; keep it covered off the heat.
  2. Pat the catfish dry with paper towels and season both sides evenly with the black pepper.
  3. Heat the oil in a 10-inch skillet or shallow braising pot over medium heat for about 1 minute, until it shimmers.
  4. Sprinkle the brown sugar into the hot oil and cook over medium heat for 1 to 2 minutes, stirring constantly, until it melts and turns deep amber without smoking.
  5. Add the shallot and garlic and stir over medium heat for 30 to 45 seconds, until fragrant and lightly softened.
  6. Carefully pour in the water and fish sauce, stirring to dissolve the caramel; bring the sauce to a gentle simmer over medium-high heat for 2 minutes.
  7. Add the catfish, lower the heat to medium-low, cover, and simmer for 10 minutes; gently flip the fillets once halfway through, then cook until opaque and flaky in the center and at least 145°F.
  8. Transfer the catfish to a plate, add the bok choy to the skillet with 2 tablespoons of the remaining water, and sauté over medium-high heat for 2 to 3 minutes, stirring once, until bright green and crisp-tender.
  9. Divide the brown rice and bok choy between 2 bowls, spoon the caramel sauce over the rice, place one catfish portion in each bowl, and rest for 2 minutes before serving.
Fresh Mango with Chile Lime
Day 1 · Snack

Fresh Mango with Chile Lime

Juicy ripe mango slices tossed with fresh lime juice and a gentle Vietnamese-style chile salt for a bright, sweet-tart snack.


Ingredients

Your portion: 1 3/8 cups (about 8 oz)
Prepare: makes 2 serving(s)

Directions

  1. Rinse the mango and lime under cool running water, then dry them with a clean towel.
  2. Peel the mango and cut the flesh into 1-inch slices until you have 2 3/4 cups.
  3. Squeeze the limes into a small bowl and remove any seeds until you have 2 tablespoons of juice.
  4. Stir the ground chile and salt together in a second small bowl until evenly mixed.
  5. Place the mango slices in a large mixing bowl.
  6. Pour the lime juice over the mango and toss gently with a spoon until every slice looks lightly coated.
  7. Sprinkle the chile salt over the mango and toss gently once more so the seasoning is distributed without breaking the fruit.
  8. Let the mango rest at room temperature, about 68 to 72°F, for 5 minutes so the flavors can mingle.
  9. Divide the mango evenly between 2 bowls and serve immediately, or refrigerate for up to 2 hours for a colder snack.

Day 2

Nutrition totals

1573 calories
Protein 104g (26%)
Fat 53g (30%)
Carbs 170g (44%)
Bánh Mì Trứng with Cucumber
Day 2 · Breakfast

Bánh Mì Trứng with Cucumber

A crisp toasted baguette is stuffed with fluffy Maggi-seasoned eggs, cool cucumber, bright cilantro, and tangy quick-pickled carrot.


Ingredients

Your portion: 1 filled baguette
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 350°F and position a rack in the center.
  2. Split both baguettes lengthwise, leaving one edge attached, and place them cut-side up on a baking sheet.
  3. Toss the shredded carrot with the rice vinegar and sugar in a small bowl, then let it rest for at least 15 minutes so it becomes lightly pickled.
  4. Slice the cucumber thinly and set it aside with the cilantro.
  5. Toast the opened baguettes at 350°F for 5 to 7 minutes, until the crust is crisp and the edges are lightly golden.
  6. Crack the eggs into a bowl, add the Maggi seasoning, and whisk for about 30 seconds until the yolks and whites are fully blended.
  7. Heat the oil in a 10-inch nonstick skillet over medium-low heat for about 1 minute, add the eggs, and stir slowly with a spatula for 3 to 4 minutes until softly set and fluffy with no liquid egg remaining; remove from the heat and let them rest for 1 minute.
  8. Drain the pickled carrot in a small sieve or by gently squeezing it with clean hands so the baguettes do not become soggy.
  9. Fill each toasted baguette with half of the eggs, cucumber, cilantro, and pickled carrot, then serve immediately.
Gỏi Gà Bắp Cải
Day 2 · Lunch

Gỏi Gà Bắp Cải

Tender poached chicken is tossed with crisp cabbage, fresh herbs, roasted peanuts, and a bright fish-sauce lime dressing for a colorful Vietnamese salad.


Ingredients

Your portion: 1 large salad bowl (about 12 oz)
Prepare: makes 2 serving(s)

Directions

  1. Place the chicken breast in a medium saucepan and add enough cool water to cover it by 1 inch.
  2. Bring the water to a boil over medium-high heat, then reduce the heat to low so the water barely simmers; cook until the thickest part reaches 165°F and the chicken is no longer pink, 12 to 16 minutes.
  3. Transfer the chicken to a plate, let it rest for 5 minutes, then shred it into bite-size pieces with two forks.
  4. Whisk the fish sauce, lime juice, sugar, and minced garlic in a small bowl until the sugar dissolves, about 1 minute.
  5. Place the cabbage, carrot, mint, and cilantro in a large mixing bowl and toss gently to distribute the vegetables and herbs.
  6. Place the peanuts in a small resealable bag and crush them lightly with the bottom of a measuring cup, leaving some pieces chunky.
  7. Add the shredded chicken and dressing to the vegetable mixture, then toss thoroughly until everything is evenly coated, about 1 minute.
  8. Divide the salad between 2 bowls and sprinkle the crushed peanuts over each portion before serving.
Bò Lúc Lắc with Watercress
Day 2 · Dinner

Bò Lúc Lắc with Watercress

Tender seared beef cubes and red onion are tossed in a savory Vietnamese sauce and served over peppery watercress with tomato, lime, and a modest scoop of jasmine rice.


Ingredients

Your portion: 1 plated serving (about 2 cups)
Prepare: makes 2 serving(s)

Directions

  1. Pat the beef cubes dry with paper towels so they sear instead of steam.
  2. Place the beef in a bowl, add the oyster sauce, soy sauce, and black pepper, and toss until coated; let it marinate at room temperature for 10 minutes.
  3. Arrange the watercress and tomato wedges on two plates, leaving space in the center for the beef and rice.
  4. Heat a large 12-inch skillet over high heat for 2 minutes, then add the oil and heat until it shimmers.
  5. Add the beef in a single layer and sear without moving it for 2 minutes, until the bottoms are deeply browned.
  6. Stir and continue cooking for 2 to 3 minutes, stirring once more, until the beef is browned outside and reaches at least 145°F for medium doneness.
  7. Add the red onion and toss with the beef over high heat for 1 minute, until the onion is slightly softened but still crisp and the beef is cooked through; remove the skillet from the heat and rest for 2 minutes.
  8. Spoon the rice onto the plates beside the watercress, top the greens with the beef and onion, and serve immediately with lime wedges for squeezing over the dish.
Chè Chuối Light
Day 2 · Snack

Chè Chuối Light

Warm banana slices and tender tapioca pearls are folded into lightly sweetened coconut milk and finished with toasted sesame seeds.


Ingredients

Your portion: 1 bowl (about 6 oz)
Prepare: makes 2 serving(s)

Directions

  1. Slice the banana into 1/2-inch rounds and set the slices aside.
  2. Toast the sesame seeds in a dry 2-quart saucepan over medium-low heat for 2 to 3 minutes, stirring often, until lightly golden and fragrant; transfer them to a small bowl.
  3. Bring the water to a full boil in the same saucepan over high heat, about 3 to 5 minutes.
  4. Stir in the tapioca pearls, reduce the heat to medium-low, and cook uncovered for 8 to 10 minutes, stirring every minute, until the pearls are mostly translucent with a small white center.
  5. Drain the cooked tapioca pearls in a fine-mesh strainer and rinse them briefly with cool water to remove excess starch.
  6. Warm the coconut milk, sugar, and salt in the saucepan over medium-low heat for 3 to 4 minutes, stirring often, until the sugar dissolves and the milk is steaming; do not let it boil.
  7. Stir the drained tapioca pearls and banana slices into the warm coconut milk, then simmer over low heat for 2 minutes until the banana is warm and the pudding lightly thickens.
  8. Divide the chè chuối between 2 bowls, rest for 2 minutes, and sprinkle the toasted sesame seeds over the top before serving.

Day 3

Nutrition totals

1580 calories
Protein 92g (23%)
Fat 44g (25%)
Carbs 204g (52%)
Xôi Gà Nấm
Day 3 · Breakfast

Xôi Gà Nấm

Tender steamed sticky rice is layered with savory shredded chicken, glossy shiitake mushrooms, scallions, ginger, garlic, and crisp golden fried shallots.


Ingredients

Your portion: 1 bowl (about 10 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Rinse the glutinous rice under cool water until the water is mostly clear, then soak it in a bowl of cool water for at least 4 hours or overnight; drain it thoroughly in a fine-mesh strainer.
  2. Bring 2 inches of water to a boil in a steamer pot over high heat, spread the drained rice in the steamer basket, cover, and steam for 25 to 30 minutes, stirring once halfway through, until the grains are tender and sticky.
  3. Place the chicken breast in a saucepan and add enough water to cover it by 1 inch; bring to a gentle simmer over medium heat, reduce to medium-low, cover, and cook for 12 to 15 minutes until the center reaches 165°F, then transfer it to a plate to rest for 5 minutes.
  4. Shred the rested chicken with two forks, discarding any tough pieces, and set it aside.
  5. Heat the oil in a 10-inch skillet over medium-low heat for 1 minute, add the sliced shallots, and fry for 5 to 7 minutes, stirring frequently, until crisp and golden; transfer them to a paper towel-lined plate and leave the flavored oil in the skillet.
  6. Add the mushrooms, ginger, and garlic to the skillet over medium heat and cook for 4 to 5 minutes, stirring every minute, until the mushrooms are browned and tender.
  7. Stir the shredded chicken, fish sauce, and soy sauce into the skillet and cook for 2 minutes, stirring constantly, until the chicken is hot and evenly coated.
  8. Divide the steamed sticky rice between 2 bowls, top with the chicken-and-mushroom mixture and scallions, and finish with the fried shallots.
Vietnamese Lemongrass Tofu Rice Plate
Day 3 · Lunch

Vietnamese Lemongrass Tofu Rice Plate

Golden, crisp-edged lemongrass tofu is served over jasmine rice with cool cucumber, juicy tomato, fresh Vietnamese herbs, and a bright nước chấm-style drizzle.


Ingredients

Your portion: 1 rice plate
Prepare: makes 2 serving(s)

Directions

  1. Place the tofu on a plate lined with paper towels, cover it with more paper towels and a second plate, and press gently for 10 minutes to remove excess moisture; then cut it into 1-inch cubes.
  2. Trim the lemongrass stalks, remove the tough outer layers, and finely mince the tender centers; combine half of the lemongrass, 1 tablespoon soy sauce, 1 1/2 tablespoons lime juice, and 1 1/2 teaspoons brown sugar in a medium bowl.
  3. Add the tofu cubes to the marinade, toss gently until coated, and let them rest at room temperature for 15 minutes, turning once halfway through.
  4. Rinse the jasmine rice under cool water until the water runs mostly clear, place it in a small saucepan with 3/4 cup water, bring it to a boil over high heat, then cover and simmer on low heat for 15 minutes; remove it from the heat and let it rest covered for 5 minutes.
  5. Whisk the remaining soy sauce, lime juice, brown sugar, and minced lemongrass in a small bowl until the sugar dissolves, then set the nước chấm-style drizzle aside.
  6. Arrange the cucumber, tomato, and fresh herbs on two plates while the rice finishes resting.
  7. Heat the oil in a large nonstick skillet over medium-high heat until it shimmers, add the marinated tofu in a single layer, and cook for 8 to 10 minutes, turning every 2 minutes, until all sides are golden brown and crisp.
  8. Fluff the rice with a fork and divide it between the plates, top each plate with half of the tofu and vegetables, and spoon the drizzle over the tofu and rice before serving.
Canh Chua Tôm with Rice
Day 3 · Dinner

Canh Chua Tôm with Rice

Tender shrimp simmered with pineapple, tomato, celery, bean sprouts, and tamarind in a bright sweet-sour broth, served with fluffy steamed rice.


Ingredients

Your portion: About 2 1/2 cups soup with 3/4 cup cooked rice
Prepare: makes 2 serving(s)

Directions

  1. Rinse the jasmine rice under cool water until the water runs mostly clear, then drain it well.
  2. Combine the rinsed rice with 3/4 cup water in a small saucepan. Bring it to a boil over high heat, cover, reduce the heat to low, and cook for 15 minutes. Turn off the heat and let the rice rest, covered, for 10 minutes.
  3. Peel and devein the shrimp if needed, then rinse and pat them dry with paper towels.
  4. Heat the cooking oil in a 4-quart pot over medium heat until it shimmers, about 1 minute. Add the garlic and cook for 30 seconds, stirring constantly, until fragrant but not browned.
  5. Add the tomato and celery and cook over medium heat for 2 minutes, stirring occasionally, until the tomato begins to soften.
  6. Add 4 cups water, the tamarind concentrate, and fish sauce. Bring the broth to a gentle boil over medium-high heat, then reduce the heat to medium-low and simmer for 5 minutes.
  7. Add the pineapple and shrimp. Simmer for 3 to 4 minutes, stirring once, until the shrimp are pink, opaque, and curled, with an internal temperature of 145°F.
  8. Stir in the bean sprouts and cook for 1 minute until just softened. Fluff the rice with a fork and serve about 2 1/2 cups soup with 3/4 cup cooked rice per person.
Guava with Plum Chile Dip
Day 3 · Snack

Guava with Plum Chile Dip

Crisp guava wedges pair with a bright Vietnamese-style xí muội plum, chile, lime, and salt dip.


Ingredients

Your portion: 1/2 of the guava wedges with 1/2 of the dip
Prepare: makes 2 serving(s)

Directions

  1. Wash and dry the guavas thoroughly, then place them on a clean cutting board.
  2. Cut the guavas lengthwise into wedges, removing the firm stem ends and any tough seeds while leaving the edible skin on.
  3. Arrange the guava wedges on two small plates or in two shallow bowls.
  4. In a small bowl, stir together the plum powder, crushed red pepper flakes, kosher salt, and lime juice until evenly moistened and no dry pockets remain.
  5. Let the dip stand for 3 minutes so the plum powder hydrates and the chile flavor develops.
  6. Taste the dip with a clean spoon and add a small pinch more chile or salt only if needed.
  7. Divide the dip between two small ramekins and serve alongside the guava wedges immediately, or refrigerate the guava and dip separately for up to 2 hours before serving.

Day 4

Nutrition totals

1581 calories
Protein 124g (31%)
Fat 41g (23%)
Carbs 179g (46%)
Bún Riêu Cua Light
Day 4 · Breakfast

Bún Riêu Cua Light

Rice vermicelli rests in a bright tomato-crab broth with tender tofu, soft egg ribbons, fresh Vietnamese herbs, and a squeeze of lime.


Ingredients

Your portion: 1 bowl (about 16 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Bring a large pot of water to a full boil over high heat, add the rice vermicelli, and cook according to the package directions until tender but still springy, usually 4 to 6 minutes; drain in a colander and rinse under cool water to stop the cooking.
  2. Pat the tofu dry with paper towels, drain the crab thoroughly, and crack the egg into a small bowl; beat the egg with a fork until the yolk and white are fully combined.
  3. Heat the neutral cooking oil in a large soup pot over medium heat until it shimmers, about 1 minute, then add the diced tomatoes and cook for 5 minutes, stirring occasionally, until softened and slightly thickened.
  4. Pour in the chicken broth and fish sauce, stir well, and bring the mixture to a gentle boil over medium-high heat, about 4 minutes.
  5. Reduce the heat to medium-low, add the tofu and crab, and simmer uncovered for 3 minutes, stirring gently once so the tofu stays intact.
  6. Slowly drizzle the beaten egg into the simmering broth in a thin stream while gently stirring in one direction; cook for 1 to 2 minutes, until the egg forms soft ribbons and is fully set.
  7. Divide the drained rice vermicelli between 2 bowls, then ladle the hot crab, tofu, egg, and tomato broth over the noodles.
  8. Top each bowl with the fresh herbs and serve immediately with lime wedges for squeezing over the broth.
Gỏi Cuốn Tôm Thịt
Day 4 · Lunch

Gỏi Cuốn Tôm Thịt

Fresh Vietnamese rice-paper rolls filled with tender shrimp, lean pork, vermicelli, crisp vegetables, and mint, served with a creamy peanut-hoisin dipping sauce.


Ingredients

Your portion: 3 rolls with about 2 tablespoons dipping sauce
Prepare: makes 2 serving(s)

Directions

  1. Bring a medium saucepan of water to a boil over high heat, add the pork tenderloin, reduce the heat to medium-low, and gently simmer until the thickest part reaches 145°F, about 12 to 15 minutes; transfer it to a plate and rest for 3 minutes.
  2. Slice the rested pork into thin strips, then cut the strips into bite-size pieces.
  3. Return the water to a boil, add the shrimp, and cook until they are pink, opaque, and curled, about 2 to 3 minutes; drain and cool them under cold running water.
  4. Place the dry vermicelli in a heatproof bowl, cover it with boiling water, soak according to the package directions until tender, usually 3 to 5 minutes, then drain thoroughly.
  5. Stir the peanut butter, 1 tablespoon hoisin sauce, and lime juice together in a small bowl, adding 1 to 2 tablespoons warm water until the sauce is smooth and dip-friendly.
  6. Arrange the pork, shrimp, vermicelli, lettuce, cucumber, and mint near your work surface; cut the shrimp lengthwise if large.
  7. Dip one rice-paper wrapper in warm water for 5 to 8 seconds, lay it flat on a clean damp towel, and wait about 30 seconds until flexible but not mushy.
  8. Place lettuce, vermicelli, pork, cucumber, and mint in a line across the lower third of the wrapper, add shrimp near the center, fold the bottom edge over the filling, fold in both sides, and roll tightly; repeat with the remaining wrappers and serve with the peanut-hoisin sauce.
Gà Nướng Sả with Cabbage Salad
Day 4 · Dinner

Gà Nướng Sả with Cabbage Salad

Tender lemongrass-marinated grilled chicken is served with jasmine rice, crisp cabbage and cilantro, and bright quick-pickled carrot.


Ingredients

Your portion: 1 plate with about 3/4 cup cooked rice, half the chicken, and 1 1/2 cups salad
Prepare: makes 2 serving(s)

Directions

  1. Rinse the jasmine rice under cool water until the water runs mostly clear, then place it in a small saucepan with 3/4 cup water. Bring it to a boil over medium-high heat, cover, reduce the heat to low, and simmer for 15 minutes; turn off the heat and let it stand covered for 10 minutes.
  2. Trim away the tough outer layers of the lemongrass, finely mince the tender centers, and divide the minced lemongrass into two equal portions.
  3. Place the chicken in a shallow bowl and mix it with half of the lemongrass, 1/2 tablespoon fish sauce, 1 tablespoon lime juice, and 1/2 tablespoon sugar. Turn the chicken to coat it, then marinate at room temperature for 10 minutes while you prepare the vegetables.
  4. Toss the julienned carrot with 1 tablespoon lime juice and 1/4 tablespoon sugar in a small bowl. Let it stand for at least 10 minutes, stirring once, then drain off the excess liquid.
  5. Stir the remaining 1/2 tablespoon fish sauce, remaining 1/4 tablespoon sugar, and the remaining lemongrass together in a small bowl to make the salad dressing.
  6. Preheat an outdoor grill or grill pan over medium-high heat to about 425°F, then brush the grates or pan with the canola oil.
  7. Grill the chicken for 5 to 7 minutes per side, turning once, until browned with visible grill marks and the thickest part reaches 165°F. Transfer it to a plate and rest for 5 minutes before slicing.
  8. Toss the cabbage, cilantro, and drained carrot with the dressing until evenly coated, then taste and adjust by tossing thoroughly rather than adding extra salt.
  9. Fluff the rice with a fork, divide it between two plates, and serve each with half of the sliced chicken and cabbage salad.
Vietnamese Iced Coffee Yogurt
Day 4 · Snack

Vietnamese Iced Coffee Yogurt

Creamy plain Greek yogurt is layered with chilled strong Vietnamese-style coffee and sweetened condensed milk, creating a cool, lightly sweet snack with bold coffee ribbons.


Ingredients

Your portion: 1 glass (about 8 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Brew 4 fluid ounces of strong coffee, then refrigerate it for at least 20 minutes, until completely chilled.
  2. Divide the ice between 2 short serving glasses.
  3. Spoon 3/4 cup of Greek yogurt into each glass, gently leveling the surface.
  4. Add 1 tablespoon of sweetened condensed milk to each glass and spread it over the yogurt.
  5. Pour 2 fluid ounces of chilled coffee into each glass over the condensed milk.
  6. Stir each glass gently 3 to 4 times with a spoon, leaving visible coffee-and-yogurt swirls instead of fully blending them.
  7. Serve immediately while cold, or refrigerate for up to 1 hour before serving.

Day 5

Nutrition totals

1597 calories
Protein 112g (28%)
Fat 45g (25%)
Carbs 186g (47%)
Bánh Cuốn Nhân Gà
Day 5 · Breakfast

Bánh Cuốn Nhân Gà

Delicate steamed rice rolls filled with savory ground chicken and shiitake mushrooms are served with cucumber, fresh cilantro, and bright lime nước chấm.


Ingredients

Your portion: 4 filled rolls with 1/2 cup cucumber, cilantro, and nước chấm
Prepare: makes 2 serving(s)

Directions

  1. Whisk the rice flour and water in a medium bowl until smooth, then let the batter rest for 20 minutes so the flour hydrates; whisk again before cooking.
  2. Stir 1 tablespoon fish sauce, the sugar, lime juice, and 1/4 cup water in a small bowl until the sugar dissolves; set the nước chấm aside.
  3. Heat a large nonstick skillet over medium heat, add 2 teaspoons of the oil, and cook the mushrooms for 3 to 4 minutes, stirring occasionally, until softened and their moisture has evaporated.
  4. Add the ground chicken and the remaining 1 tablespoon fish sauce, then cook over medium heat for 6 to 8 minutes, breaking the meat apart, until no pink remains and the thickest piece reaches 165°F; transfer the filling to a bowl.
  5. Wipe out the skillet, lightly brush it with some of the remaining oil, and heat it over medium-low heat until the oil shimmers but does not smoke, about 1 minute.
  6. Pour 2 tablespoons of batter into the skillet, quickly swirl to make a very thin even layer, cover, and steam for 35 to 45 seconds until the sheet looks translucent and the surface is set; slide it onto a lightly oiled plate and repeat with the remaining batter, brushing the skillet lightly with oil as needed.
  7. Place 1 tablespoon of chicken filling across the lower third of each rice sheet, fold the bottom and sides over the filling, and roll it snugly into a cylinder; continue until all the filling and sheets are used.
  8. Arrange the rolls with the cucumber and cilantro, then spoon the lime nước chấm over the rolls or serve it on the side while everything is warm.
Cơm Tấm Sườn Nướng Light
Day 5 · Lunch

Cơm Tấm Sườn Nướng Light

Lean Vietnamese grilled pork is plated over fragrant broken rice with crisp cucumber, juicy tomato, pickled vegetables, scallion oil, and bright fish-sauce dressing.


Ingredients

Your portion: 1 bowl (about 15 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Rinse the broken rice under cool water until the water is mostly clear, place it in a saucepan with the amount of water specified by the package, and cook covered over low heat until tender, usually 15 to 20 minutes; keep covered off the heat for 5 minutes.
  2. Whisk the fish sauce, lime juice, and sugar in a small bowl until the sugar dissolves, then pour half over the pork and reserve the remaining half as the dressing; refrigerate the pork for 15 minutes.
  3. Slice the scallions into thin rounds and warm them with the oil in a small skillet over low heat for 2 to 3 minutes, until softened but not browned.
  4. Preheat a lightly oiled grill pan or outdoor grill to medium-high heat, about 425°F, for 5 minutes.
  5. Grill the pork for 4 to 5 minutes per side, turning once, until browned with clear grill marks and the thickest part reaches 145°F.
  6. Transfer the pork to a clean plate, tent it loosely with foil, and rest for 3 minutes so the juices redistribute.
  7. Slice the cucumber and tomatoes into bite-size pieces, and drain the pickled carrot and daikon well.
  8. Divide the cooked rice between 2 bowls, top each with pork, cucumber, tomato, and pickled vegetables, then spoon the scallion oil and reserved fish-sauce dressing over the bowls.
Đậu Hũ Sốt Cà Chua
Day 5 · Dinner

Đậu Hũ Sốt Cà Chua

Crisp-seared tofu simmers in a garlicky tomato sauce with fresh dill and scallions, served with jasmine rice and tender steamed water spinach.


Ingredients

Your portion: 1 serving: half of the tofu, sauce, rice, and greens (about 16 oz total)
Prepare: makes 2 serving(s)

Directions

  1. Rinse the jasmine rice under cool water until the water runs mostly clear, then combine it with 3/4 cup water in a small saucepan. Bring it to a boil over high heat, cover, reduce the heat to low, and cook for 15 minutes; turn off the heat and let it rest, covered, for 5 minutes.
  2. Drain the tofu, wrap it in a clean kitchen towel, and press gently for 5 minutes to remove excess moisture. Cut it into 1-inch cubes and pat the cubes dry.
  3. Heat the canola oil in a 12-inch nonstick skillet over medium-high heat until it shimmers, about 1 minute.
  4. Arrange the tofu in one layer in the hot skillet and sear it for 3 to 4 minutes per side, turning with tongs, until several sides are golden brown and crisp. Transfer the tofu to a plate.
  5. Reduce the skillet heat to medium, add the garlic, and stir constantly for 30 seconds, until fragrant but not browned.
  6. Add the crushed tomatoes and soy sauce, stir to combine, and simmer uncovered for 4 minutes, stirring once or twice, until the sauce is slightly thickened.
  7. Return the tofu to the skillet, spoon the sauce over it, and simmer over medium-low heat for 3 minutes. Turn off the heat, then fold in the dill and half of the scallions.
  8. Place the water spinach in a steamer basket over 1 inch of boiling water, cover, and steam for 3 to 4 minutes, until bright green and just tender. Serve the tofu and sauce with the rice and steamed greens, garnished with the remaining scallions.
Roasted Lotus Seeds
Day 5 · Snack

Roasted Lotus Seeds

Crunchy roasted lotus seeds tossed with sea salt, lime zest, and black pepper for a light Vietnamese-style snack.


Ingredients

Your portion: About 1 1/2 cups
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 350°F and place a rack in the center position.
  2. Line a rimmed baking sheet with parchment paper.
  3. Place the dried lotus seeds in a medium bowl, drizzle with the vegetable oil, and toss until evenly coated.
  4. Spread the lotus seeds in a single layer on the prepared baking sheet, leaving space between them.
  5. Roast the lotus seeds at 350°F for 10 minutes.
  6. Stir the lotus seeds, then roast for 6 to 8 minutes more, until they feel dry and crisp and are lightly golden in spots.
  7. Transfer the hot lotus seeds to a bowl and toss with the sea salt, lime zest, and black pepper.
  8. Let the seasoned lotus seeds cool for 5 minutes before serving so they become fully crunchy.

Day 6

Nutrition totals

1590 calories
Protein 135g (34%)
Fat 34g (19%)
Carbs 186g (47%)
Miến Gà Ginger Soup
Day 6 · Breakfast

Miến Gà Ginger Soup

Tender shredded chicken, silky glass noodles, shiitake mushrooms, and bright herbs float in a clear, aromatic ginger broth for a comforting Vietnamese breakfast.


Ingredients

Your portion: 1 bowl (about 2 cups)
Prepare: makes 2 serving(s)

Directions

  1. Place the glass noodles in a large heatproof bowl, cover them with very hot water, and soak for 8 to 10 minutes until pliable but not mushy; drain well and set aside.
  2. Heat the oil in a 4-quart pot over medium heat until it shimmers, about 1 minute, then add the ginger and onion and cook for 3 minutes, stirring twice, until fragrant and lightly softened.
  3. Pour in the chicken broth and fish sauce, add the mushrooms, and bring the broth to a gentle simmer over medium-high heat, about 5 minutes.
  4. Lower the heat to medium-low, add the chicken breast, and poach uncovered for 12 to 15 minutes, turning once halfway through, until the thickest part reaches 165°F and the meat is opaque throughout.
  5. Transfer the chicken to a plate, let it rest for 5 minutes, then shred it into bite-size pieces with two forks.
  6. Return the broth to a gentle simmer over medium-low heat and cook for 2 minutes, stirring once, so the mushrooms are tender and the broth stays clear.
  7. Divide the drained noodles and shredded chicken between 2 bowls, then ladle the hot broth and mushrooms over them.
  8. Top each bowl with scallions and cilantro, and serve immediately while the noodles are tender and the broth is hot.
Bún Bò Huế Lighter Bowl
Day 6 · Lunch

Bún Bò Huế Lighter Bowl

A lighter aromatic beef and lemongrass noodle soup layered with tender beef, rice noodles, cabbage, Thai basil, lime, and gentle chili heat.


Ingredients

Your portion: 1 bowl (about 16 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Place the lemongrass, sliced onion, and beef broth in a medium pot, then bring it to a gentle boil over medium-high heat, about 5 minutes.
  2. Reduce the heat to medium-low and simmer the broth uncovered for 15 minutes, stirring once halfway through, until the broth smells strongly of lemongrass.
  3. Bring a separate large pot of water to a boil over high heat, add the rice vermicelli, and cook according to the package directions until tender but still springy, usually 4 to 6 minutes.
  4. Drain the noodles in a colander and rinse them under cool water for 10 seconds to stop the cooking, then set them aside to drain completely.
  5. Stir the chili-garlic paste and fish sauce into the simmering broth over medium-low heat until the paste dissolves, about 1 minute.
  6. Add the shredded cabbage to the broth and simmer over medium heat for 2 to 3 minutes, until it is bright green and crisp-tender.
  7. Add the sliced beef to the gently simmering broth and stir to separate the slices, cooking for 1 to 2 minutes until no pink remains and the beef reaches 145°F, then remove the pot from the heat and let it rest for 3 minutes.
  8. Divide the noodles between 2 bowls, ladle the hot broth, cabbage, and beef over them, and finish each bowl with Thai basil and lime wedges.
Chả Cá Thì Là
Day 6 · Dinner

Chả Cá Thì Là

Golden turmeric-seared white fish is layered over rice vermicelli with fragrant dill, scallions, crushed peanuts, and bright nước chấm.


Ingredients

Your portion: 1 bowl (about 15 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Whisk the lime juice, fish sauce, sugar, and 2 tablespoons cold water in a small bowl until the sugar mostly dissolves; set aside as the nước chấm.
  2. Cook the rice vermicelli according to the package directions, usually by soaking or boiling for 3 to 5 minutes, until tender but not mushy; drain, rinse under cold water, and set aside.
  3. Pat the cod dry with paper towels, coat all sides with the turmeric, and let it rest at room temperature for 10 minutes.
  4. Heat the canola oil in a large nonstick skillet over medium-high heat until it shimmers, about 1 minute.
  5. Place the cod in the skillet in a single layer and sear for 3 to 4 minutes, until the underside is golden and the fish releases easily from the pan.
  6. Turn each piece and cook for 3 to 4 minutes more, until the center is opaque and the thickest piece reaches 145°F; transfer the fish to a plate and rest for 2 minutes.
  7. Add the sliced scallions and chopped dill to the warm skillet over medium heat and stir for 30 to 45 seconds, just until fragrant and slightly wilted.
  8. Divide the vermicelli between 2 bowls, top with the rested fish and wilted dill mixture, sprinkle with the peanuts, and serve with the nước chấm spooned over the top.
Dragon Fruit with Lime
Day 6 · Snack

Dragon Fruit with Lime

Cool, juicy dragon fruit cubes sparkle with fresh lime zest and bright lime juice for a refreshing Vietnamese-inspired snack.


Ingredients

Your portion: 1 bowl (about 9 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Rinse the lime under cool running water and pat it completely dry.
  2. Peel the dragon fruit, cut it into 1-inch cubes, and place the cubes in a medium bowl.
  3. Finely grate the lime zest over a small bowl, avoiding the bitter white pith.
  4. Cut the zested lime in half and squeeze enough juice to measure 2 tablespoons, removing any seeds.
  5. Pour the lime juice over the dragon fruit and sprinkle the zest evenly on top.
  6. Toss the dragon fruit gently with a rubber spatula until every cube is lightly coated, about 15 seconds; do not crush the fruit.
  7. Cover the bowl and refrigerate at 40°F or colder for 20 to 30 minutes, until the cubes are cool and firm.
  8. Divide the chilled dragon fruit evenly between 2 bowls and serve immediately.

Day 7

Nutrition totals

1575 calories
Protein 113g (29%)
Fat 47g (27%)
Carbs 175g (44%)
Bánh Xèo with Herbs
Day 7 · Breakfast

Bánh Xèo with Herbs

Crisp golden turmeric rice-flour crepes fold around juicy shrimp, mushrooms, and bean sprouts, served with lettuce, fresh herbs, and a bright lime-fish sauce dip.


Ingredients

Your portion: 1 filled crepe with lettuce, herbs, and dipping sauce
Prepare: makes 2 serving(s)

Directions

  1. Whisk the rice flour, turmeric, and 1 cup cool water in a medium bowl until smooth, then let the batter rest for 15 minutes so the flour hydrates.
  2. Stir the fish sauce, lime juice, and 2 tablespoons water together in a small bowl to make the dipping sauce.
  3. Rinse the shrimp, pat them dry with paper towels, and set them beside the mushrooms and bean sprouts for quick cooking.
  4. Heat 1 tablespoon canola oil in a 10-inch nonstick skillet over medium-high heat until it shimmers, about 1 minute.
  5. Add half the shrimp and mushrooms, stirring occasionally, until the shrimp turn pink and opaque and the mushrooms soften, about 2 to 3 minutes; transfer the filling to a plate.
  6. Whisk the rested batter, pour half into the hot skillet, and quickly tilt the pan to spread it into a thin round; cook uncovered over medium-high heat for 3 to 4 minutes until the edges look lacy and crisp.
  7. Scatter half the bean sprouts over one side of the crepe, cover, and cook for 1 minute until the sprouts soften slightly; fold the crepe over the filling and slide it onto a plate, then repeat with the remaining oil, batter, shrimp, mushrooms, and sprouts.
  8. Serve each crisp crepe with half the lettuce and herbs for wrapping and half the dipping sauce; tear off a lettuce leaf, add a piece of crepe and herbs, wrap, and dip.
Vietnamese Beef Salad Bánh Mì
Day 7 · Lunch

Vietnamese Beef Salad Bánh Mì

A crisp baguette filled with tender seared beef, tangy quick-pickled daikon and carrot, cool cucumber, cilantro, and a bright chile-lime dressing.


Ingredients

Your portion: 1 sandwich (about 10 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Place the rice vinegar, daikon, and carrot in a medium bowl, toss until coated, and let them stand at room temperature for 20 minutes, tossing once halfway through.
  2. Whisk the lime juice, fish sauce, and chili-garlic sauce in a small bowl until evenly combined.
  3. Preheat the oven to 375°F and let it heat for at least 10 minutes.
  4. Slice the baguette sections lengthwise, leaving one edge attached, and place them cut-side up on a baking sheet.
  5. Toast the baguette in the 375°F oven for 4 to 5 minutes, until the crust is crisp and the inside is warm.
  6. Heat a large skillet over medium-high heat for 2 minutes, add the sliced beef in a single layer, and cook for 2 to 3 minutes, stirring once, until browned outside and no longer pink in the center.
  7. Remove the skillet from the heat and let the beef rest for 3 minutes while you drain the pickled daikon and carrot well.
  8. Layer half of the beef, pickled vegetables, cucumber, and cilantro into each toasted baguette, then drizzle each sandwich with half of the chile-lime dressing and serve immediately.
Thịt Kho Trứng with Greens
Day 7 · Dinner

Thịt Kho Trứng with Greens

Tender pork and jammy eggs are gently braised in coconut water and fish sauce, then plated with steamed spinach and a modest serving of jasmine rice.


Ingredients

Your portion: 1 plate with 1/2 egg, about 5 ounces cooked pork, 11/16 cup rice, 2 cups spinach, and sauce
Prepare: makes 2 serving(s)

Directions

  1. Place the eggs in a small saucepan and cover them with cold water by 1 inch. Bring the water to a boil over high heat, then reduce to a gentle boil and cook for 10 minutes.
  2. Drain the eggs and transfer them to ice water for 5 minutes. Peel them carefully and set them aside.
  3. Heat the oil in a 10-inch deep skillet or small Dutch oven over medium heat until it shimmers, about 1 minute. Add the shallot and garlic and cook for 1 minute, stirring constantly, until fragrant but not browned.
  4. Add the pork and black pepper. Cook over medium heat for 4 to 5 minutes, turning the pieces occasionally, until all sides are lightly browned.
  5. Pour in the coconut water and fish sauce. Bring the liquid to a boil over medium-high heat, then reduce the heat to low, cover, and gently simmer for 20 minutes, stirring once halfway through.
  6. Add the peeled eggs, turn them gently in the sauce, and simmer uncovered over low heat for 8 to 10 minutes. The pork should reach 145°F in the center, the eggs should be heated through, and the sauce should lightly coat the pork; remove from the heat and rest for 3 minutes.
  7. While the pork rests, place the spinach in a steamer basket over 1 inch of boiling water. Cover and steam over medium heat for 2 to 3 minutes, until bright green and just wilted, then drain well.
  8. Warm the cooked rice, divide it between 2 plates, and add half of the steamed spinach, pork, egg, and sauce to each plate. Serve immediately.
Coconut Tapioca Fruit Cup
Day 7 · Snack

Coconut Tapioca Fruit Cup

Tender tapioca pearls bathed in lightly sweet coconut milk and layered with juicy mango for a refreshing Vietnamese-inspired chilled snack.


Ingredients

Your portion: 1 cup
Prepare: makes 2 serving(s)

Directions

  1. Bring 1 cup water to a full boil in a small saucepan over medium-high heat, about 3 to 4 minutes.
  2. Add the tapioca pearls, reduce the heat to medium-low, and simmer uncovered for 12 to 15 minutes, stirring every 2 minutes, until the centers are nearly translucent and the pearls are tender.
  3. Pour the tapioca into a fine-mesh strainer, rinse briefly under cool running water, and drain well for 1 minute.
  4. Warm the coconut milk, sugar, and salt in the clean saucepan over low heat for 2 to 3 minutes, stirring constantly, until the sugar dissolves and the mixture reaches about 140°F; do not boil.
  5. Stir the drained tapioca into the warm coconut milk mixture, then let it stand at room temperature for 10 minutes to thicken slightly.
  6. Toss the diced mango with the lime juice in a small bowl, stirring gently until the fruit is evenly coated.
  7. Divide the mango between 2 small chilled cups, spoon the coconut tapioca over the fruit, and sprinkle the sliced mint on top.
  8. Cover and refrigerate the cups for at least 30 minutes, until thoroughly chilled, before serving.
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