AI-generated

Thai Flavor Slimdown Week

Seven days of vibrant Thai street-food favorites, thoughtfully portioned for a satisfying calorie-conscious routine.

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: Illustration

How this plan supports you

This Thai-inspired seven-day plan is designed around your 1,577-calorie target and may support gradual weight loss through balanced portions, satisfying protein choices, and varied meals. Lean poultry, seafood, tofu, eggs, and beef provide protein to support fullness and help preserve lean muscle while losing weight. Vegetables, fruit, legumes, whole-food ingredients, and herbs contribute fiber and micronutrients that support digestive health and overall nutrition. The variety of curries, soups, salads, rice dishes, and snacks can help keep meals enjoyable while offering a balanced mix of carbohydrates, fats, and protein.

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
Jok Gai Thai Rice Porridge
Lunch
Larb Gai Lettuce Cups
Dinner
Pad Thai Shrimp
Snack
Mango with Sticky Rice Bites

Nutrition totals

1558 calories
Protein 128g (33%)
Fat 42g (24%)
Carbs 167g (43%)

Day 2

Breakfast
Khai Jiao with Thai Basil
Lunch
Tom Yum Goong Noodle Bowl
Dinner
Green Curry Chicken
Snack
Thai Coconut Lime Fruit Cup

Nutrition totals

1580 calories
Protein 97g (25%)
Fat 52g (30%)
Carbs 181g (45%)

Day 3

Breakfast
Khao Tom Pla Fish Soup
Lunch
Yam Woon Sen Chicken Salad
Dinner
Pad Kra Pao Turkey
Snack
Roasted Chile Lime Edamame

Nutrition totals

1578 calories
Protein 143g (36%)
Fat 42g (24%)
Carbs 157g (40%)

Day 4

Breakfast
Thai Peanut Banana Overnight Oats
Lunch
Som Tam with Grilled Chicken
Dinner
Massaman Beef Curry
Snack
Cucumber Relish Rice Cakes

Nutrition totals

1574 calories
Protein 87g (22%)
Fat 54g (31%)
Carbs 185g (47%)

Day 5

Breakfast
Thai Sweet Potato Coconut Soup
Lunch
Khao Soi Chicken Bowl
Dinner
Pla Nueng Manao Steamed Fish
Snack
Thai Iced Tea Chia Pudding

Nutrition totals

1575 calories
Protein 98g (25%)
Fat 51g (29%)
Carbs 181g (46%)

Day 6

Breakfast
Moo Ping Turkey Breakfast Skewers
Lunch
Pad See Ew Tofu
Dinner
Red Curry Salmon
Snack
Pomelo Coconut Salad Cup

Nutrition totals

1579 calories
Protein 100g (25%)
Fat 51g (29%)
Carbs 180g (46%)

Day 7

Breakfast
Khanom Krok Coconut Pancakes
Lunch
Thai Beef Nam Tok Salad
Dinner
Pineapple Chicken Fried Rice
Snack
Tamarind Cashew Date Bite

Nutrition totals

1582 calories
Protein 110g (28%)
Fat 62g (35%)
Carbs 146g (37%)

Day 1

Nutrition totals

1558 calories
Protein 128g (33%)
Fat 42g (24%)
Carbs 167g (43%)
Jok Gai Thai Rice Porridge
Day 1 · Breakfast

Jok Gai Thai Rice Porridge

Silky jasmine rice porridge is topped with tender chicken, a jammy soft-boiled egg, fragrant ginger, scallions, cilantro, and a savory Thai fish-sauce finish.


Ingredients

Your portion: 1 bowl (about 18 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Rinse the jasmine rice in a fine-mesh sieve under cold running water until the water is mostly clear, then drain it well.
  2. Combine the rinsed rice, chicken broth, and ginger in a large pot, bring to a boil over medium-high heat, then reduce the heat to low and simmer uncovered for 30 to 35 minutes, stirring every 5 minutes, until the grains have burst and the porridge is thick and silky.
  3. Fill a separate saucepan with about 3 inches of water, bring it to a rolling boil over high heat, lower in the eggs, and simmer for 6½ minutes for set whites and jammy yolks.
  4. Transfer the eggs to a bowl of ice water for 5 minutes, then crack and peel them carefully.
  5. Increase the porridge heat to medium-low, stir in the minced chicken and 1 tablespoon of the fish sauce, and cook for 5 to 7 minutes, stirring often, until the chicken is opaque throughout and reaches 165°F in the center.
  6. Stir the sesame oil and white pepper into the hot porridge, then remove the pot from the heat and let it rest for 2 minutes.
  7. Divide the porridge between 2 bowls, halve each peeled egg, and arrange 1 egg per bowl on top.
  8. Finish each bowl with the scallions, cilantro, and remaining ½ tablespoon fish sauce, then serve hot.
Larb Gai Lettuce Cups
Day 1 · Lunch

Larb Gai Lettuce Cups

Bright Thai minced chicken salad tossed with lime, fish sauce, toasted rice powder, mint, cilantro, and red onion, served in crisp lettuce cups with a small scoop of jasmine rice.


Ingredients

Your portion: 4 lettuce cups with about 3/8 cup jasmine rice
Prepare: makes 2 serving(s)

Directions

  1. Place 2 tablespoons of the dry jasmine rice in a dry 10-inch skillet over medium-low heat and toast, stirring often, for 5 to 7 minutes, until golden and nutty-smelling.
  2. Transfer the toasted rice to a small bowl, let it cool for 3 minutes, then crush it with a spice grinder or the bottom of a heavy cup until it resembles coarse sand.
  3. Place the remaining jasmine rice in a small saucepan with 1/2 cup water, bring it to a boil over high heat, cover, reduce the heat to low, and simmer for 12 to 15 minutes until tender; turn off the heat and let it rest, covered, for 5 minutes.
  4. Whisk the lime juice, fish sauce, and brown sugar in a small bowl until the sugar is mostly dissolved.
  5. Heat the cooking oil in the skillet over medium heat until it shimmers, about 1 minute.
  6. Add the ground chicken and cook for 6 to 8 minutes, breaking it into small crumbles and stirring every 1 to 2 minutes, until no pink remains and the thickest pieces reach 165°F.
  7. Pour the lime mixture over the cooked chicken and stir over medium heat for 1 minute, scraping up any browned bits, until the chicken is glossy and lightly sauced.
  8. Turn off the heat and stir in the toasted rice powder, red onion, mint, and cilantro; let the larb rest for 2 minutes so the flavors combine.
  9. Spoon the larb into the lettuce leaves and serve each portion with half of the jasmine rice on the side.
Pad Thai Shrimp
Day 1 · Dinner

Pad Thai Shrimp

Tender shrimp and rice noodles are wok-tossed with egg, crisp bean sprouts, garlic chives, tangy tamarind sauce, peanuts, and fresh lime.


Ingredients

Your portion: 1/2 of the recipe (about 10 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Soak the rice noodles in a large bowl of room-temperature water for 25 to 30 minutes, until flexible but still slightly firm in the center.
  2. Drain the noodles thoroughly in a colander and let them stand for 2 minutes so excess water drips away.
  3. Heat the oil in a 12-inch wok or large nonstick skillet over medium-high heat, about 375°F at the pan surface, until it shimmers.
  4. Add the shrimp and stir-fry for 2 minutes, then turn each shrimp and cook for 1 to 2 minutes more, until pink, opaque, and curled; transfer the shrimp to a clean plate.
  5. Crack the egg into the hot wok, scramble with a spatula for 30 to 45 seconds, and cook until just set with no wet egg remaining.
  6. Add the drained noodles and tamarind sauce, then toss constantly over medium-high heat for 2 to 3 minutes, until the noodles are tender and evenly coated.
  7. Return the shrimp to the wok and add the bean sprouts and garlic chives; toss for 1 minute, until the vegetables are bright and just wilted while the shrimp is heated through.
  8. Divide the Pad Thai between 2 bowls and top each bowl with half of the chopped peanuts.
  9. Serve immediately with lime wedges for squeezing over the noodles.
Mango with Sticky Rice Bites
Day 1 · Snack

Mango with Sticky Rice Bites

Sweet ripe mango rests beside petite spoonfuls of coconut-scented Thai sticky rice finished with fragrant toasted sesame seeds.


Ingredients

Your portion: 1 plate (about 5 oz)
Prepare: makes 2 serving(s)

Directions

  1. Place the sesame seeds in a dry 10-inch skillet over medium-low heat and toast for 2 to 3 minutes, stirring often, until lightly golden and fragrant; immediately transfer them to a small bowl.
  2. Combine the coconut milk, sugar, and salt in a small saucepan over medium-low heat and stir for 2 to 3 minutes, until the sugar dissolves and the mixture is warm but not boiling.
  3. Put the cooked sticky rice in a medium bowl and pour the warm coconut mixture over it.
  4. Fold the sauce into the rice with a spoon, cover the bowl, and let it rest at room temperature for 10 minutes so the rice absorbs the coconut mixture.
  5. Peel and dice the mango into small bite-size pieces while the rice rests.
  6. Divide the coconut sticky rice into 2 portions, then spoon each portion into small bite-size mounds on serving plates.
  7. Arrange the diced mango around the rice mounds and sprinkle the toasted sesame seeds evenly over both plates.
  8. Serve immediately while the rice is pleasantly warm and the mango is cool and juicy.

Day 2

Nutrition totals

1580 calories
Protein 97g (25%)
Fat 52g (30%)
Carbs 181g (45%)
Khai Jiao with Thai Basil
Day 2 · Breakfast

Khai Jiao with Thai Basil

A fluffy, golden Thai-style omelet fragrant with Thai basil, scallions, and mild chile, served with cooling cucumber and jasmine rice.


Ingredients

Your portion: 1 plated serving with half the omelet, about 3/4 cup rice, and 3/4 cup cucumber
Prepare: makes 2 serving(s)

Directions

  1. Slice the cucumber into thin rounds and set it aside for serving.
  2. Warm the cooked jasmine rice in a covered saucepan over low heat for 5 minutes, stirring once halfway through, until hot and steamy.
  3. Crack the eggs into a medium bowl, add the fish sauce and sugar, and whisk vigorously for 30 seconds until the mixture is evenly blended and lightly foamy.
  4. Stir the Thai basil, scallions, and sliced chile into the beaten eggs until evenly distributed.
  5. Heat the oil in a 10-inch nonstick skillet over medium-high heat for 1 to 2 minutes, until it shimmers but does not smoke.
  6. Pour in the egg mixture and cook for 2 to 3 minutes without stirring, tilting the skillet occasionally so uncooked egg runs to the edges, until the bottom is golden and the top is mostly set.
  7. Slide a wide spatula under the omelet, flip it carefully, and cook for 1 to 2 minutes more, until puffed, golden, and fully set with no runny egg; the center should reach 160°F.
  8. Transfer the omelet to a plate and let it rest for 1 minute before cutting it into two portions.
  9. Serve each portion with half of the warm jasmine rice and half of the sliced cucumber.
Tom Yum Goong Noodle Bowl
Day 2 · Lunch

Tom Yum Goong Noodle Bowl

A fragrant hot-and-sour Thai broth brimming with tender shrimp, chewy rice noodles, earthy mushrooms, juicy tomatoes, and fresh cilantro.


Ingredients

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

Directions

  1. Place the lemongrass and chicken broth in a 3-quart saucepan, bring to a boil over medium-high heat, then reduce the heat to medium and simmer for 5 minutes so the broth becomes fragrant.
  2. Whisk the tom yum paste into the simmering broth until fully dissolved, about 1 minute.
  3. Add the mushrooms and tomato wedges, keep the broth at a gentle simmer over medium heat, and cook for 5 minutes until the mushrooms soften slightly and the tomatoes begin to wrinkle.
  4. Bring a separate 2-quart saucepan of water to a full boil over high heat, add the rice noodles, and cook according to the package directions until tender but still slightly springy, usually 3 to 5 minutes.
  5. Drain the noodles thoroughly in a colander, rinse them briefly under warm water to prevent sticking, and divide them between 2 large bowls.
  6. Add the shrimp to the simmering broth and cook over medium heat for 3 to 4 minutes, stirring once halfway through, until the shrimp are opaque, pink, and curled into a loose C shape.
  7. Stir the fish sauce and lime juice into the broth, taste carefully, and simmer for 30 seconds; do not boil after adding the lime juice so its flavor stays bright.
  8. Remove the lemongrass, ladle the hot broth, shrimp, mushrooms, and tomatoes over the noodles, and top each bowl with the cilantro before serving immediately.
Green Curry Chicken
Day 2 · Dinner

Green Curry Chicken

Tender lean chicken and colorful vegetables simmer in a fragrant Thai green curry coconut sauce, served with a measured portion of jasmine rice.


Ingredients

Your portion: 1 bowl with 1/2 cup jasmine rice, about 14 ounces
Prepare: makes 2 serving(s)

Directions

  1. Slice the chicken breast into thin, even strips and set it aside on a clean plate.
  2. Heat the canola oil in a 10-inch skillet over medium heat until it shimmers, about 1 minute.
  3. Add the green curry paste and stir constantly for 30 seconds, until fragrant but not browned.
  4. Pour in the coconut milk and fish sauce, stir until smooth, and bring the sauce to a gentle simmer over medium heat for 2 minutes.
  5. Add the sliced chicken, stir to coat it in the sauce, and cook over medium heat for 4 minutes, stirring once halfway through.
  6. Add the bell pepper and zucchini, stir well, and simmer for 5 to 7 minutes until the vegetables are tender-crisp and the thickest chicken piece reaches 165°F on an instant-read thermometer.
  7. Warm the cooked jasmine rice in a covered microwave-safe bowl for 60 to 90 seconds, or until steaming hot.
  8. Stir the lime juice and Thai basil into the curry, then remove the skillet from the heat and let it rest for 2 minutes.
  9. Divide the curry between 2 bowls and serve each bowl with 1/2 cup of jasmine rice.
Thai Coconut Lime Fruit Cup
Day 2 · Snack

Thai Coconut Lime Fruit Cup

Juicy pineapple, cantaloupe, strawberries, and blueberries are brightened with lime, fragrant Thai basil, and a delicate coconut-cream drizzle.


Ingredients

Your portion: 1 bowl (about 1¼ cups)
Prepare: makes 2 serving(s)

Directions

  1. Rinse the pineapple, cantaloupe, strawberries, blueberries, and Thai basil under cool running water, then pat them dry with paper towels.
  2. Dice the pineapple and cantaloupe into bite-size pieces, slice the strawberries, and place all the fruit in a medium mixing bowl.
  3. Whisk the lime juice, light coconut cream, and kosher salt in a small bowl until smooth, about 30 seconds.
  4. Pour the lime-coconut mixture over the fruit and gently fold with a rubber spatula until the pieces are evenly coated, about 30 seconds.
  5. Fold in the sliced Thai basil with two or three gentle turns so the fruit stays intact.
  6. Cover and refrigerate the fruit mixture at 40°F or colder for 15 to 20 minutes, then divide it between two bowls and serve chilled.

Day 3

Nutrition totals

1578 calories
Protein 143g (36%)
Fat 42g (24%)
Carbs 157g (40%)
Khao Tom Pla Fish Soup
Day 3 · Breakfast

Khao Tom Pla Fish Soup

A soothing bowl of Thai rice soup with tender flaky cod, fragrant ginger, crisp celery, cilantro, and golden garlic oil.


Ingredients

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

Directions

  1. Pat the cod dry with paper towels and set it aside while you prepare the soup.
  2. Place the canola oil and sliced garlic in a medium saucepan over medium-low heat, then cook for 2 to 3 minutes until the garlic is lightly golden and fragrant; do not let it turn dark brown.
  3. Transfer the garlic and oil to a small heatproof bowl, leaving about 1 teaspoon of oil in the saucepan.
  4. Add the chicken broth, ginger, and celery to the saucepan, raise the heat to high, and bring the broth to a full boil.
  5. Reduce the heat to medium-low and simmer the broth uncovered for 5 minutes, stirring once halfway through.
  6. Stir in the cooked jasmine rice and fish sauce, then simmer for 2 minutes until the rice is hot and the broth is gently bubbling.
  7. Lower the heat to low, add the cod pieces, cover the saucepan, and poach for 4 to 6 minutes until the fish is opaque, flakes easily, and reaches 145°F in the thickest piece.
  8. Stir in the white pepper, taste the broth, and adjust only if needed with a small amount of additional fish sauce.
  9. Ladle the soup into two bowls, spoon the garlic and oil over the top, garnish with cilantro, and let the bowls rest for 1 minute before serving.
Yam Woon Sen Chicken Salad
Day 3 · Lunch

Yam Woon Sen Chicken Salad

Tender shredded chicken, springy glass noodles, crisp vegetables, and fresh cilantro are tossed in a bright lime-chile dressing for a zesty Thai salad.


Ingredients

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

Directions

  1. Place the chicken breast in a medium saucepan and add enough water to cover it by 1 inch. Bring the water to a boil over medium-high heat, then reduce the heat to low and gently simmer for 10 to 14 minutes, until the thickest part reaches 165°F and the meat is opaque throughout.
  2. Transfer the cooked chicken to a plate, let it rest for 5 minutes, then shred it into bite-size pieces with two forks.
  3. Bring 6 cups of water to a boil in a medium pot over high heat. Turn off the heat, add the glass noodles, and soak them for 4 to 6 minutes until tender but still springy.
  4. Drain the noodles thoroughly in a colander, rinse them briefly with cool water, and cut them into shorter strands with clean kitchen shears or a knife.
  5. Whisk the lime juice, fish sauce, sugar, and sliced Thai chile in a small bowl for 1 minute, until the sugar dissolves.
  6. Place the tomato, red onion, celery, cilantro, and drained noodles in a large mixing bowl.
  7. Add the shredded chicken and lime-chile dressing to the bowl, then toss gently for 1 to 2 minutes until everything is evenly coated.
  8. Let the salad stand at room temperature for 5 minutes so the noodles absorb the dressing, then divide it between two bowls and serve immediately.
Pad Kra Pao Turkey
Day 3 · Dinner

Pad Kra Pao Turkey

Fragrant lean turkey is wok-tossed with garlic, Thai chiles, savory sauces, and holy basil, then served over jasmine rice with a crisp-edged fried egg.


Ingredients

Your portion: 1 bowl with 1 fried egg (about 11 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Stir the fish sauce, oyster sauce, and soy sauce together in a small bowl until evenly combined.
  2. Warm a wok or large skillet over medium-high heat for 2 minutes, then add the avocado oil and heat until it shimmers.
  3. Crack the eggs into the hot wok, cook for 2 to 3 minutes until the whites are fully set and the edges are crisp, then carefully transfer the eggs to a plate.
  4. Add the ground turkey to the same wok and cook over medium-high heat for 5 to 7 minutes, breaking it into small pieces with a spatula and stirring until no pink remains and the turkey reaches 165°F.
  5. Add the garlic and sliced Thai chiles, then stir-fry with the turkey for 60 to 90 seconds until the garlic is fragrant but not browned.
  6. Pour the sauce mixture over the turkey and stir constantly for 1 to 2 minutes until the sauce lightly coats the meat and the pan is nearly dry.
  7. Turn off the heat, add the holy basil, and toss for 30 to 45 seconds until the leaves wilt and become fragrant.
  8. Divide the cooked jasmine rice between two bowls and spoon the turkey mixture over the rice.
  9. Top each bowl with one fried egg and serve immediately while the egg edges are crisp.
Roasted Chile Lime Edamame
Day 3 · Snack

Roasted Chile Lime Edamame

Warm, lightly crisp edamame is tossed with fragrant lime zest, bright chile flakes, and a pinch of salt for a savory Thai-inspired snack.


Ingredients

Your portion: About 3/4 cup
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper.
  2. Rinse the frozen edamame in a colander under cool running water until the beans separate and thaw, about 2 to 3 minutes.
  3. Drain the edamame thoroughly, then pat it dry with a clean kitchen towel to remove excess moisture.
  4. Place the edamame in a medium bowl, add the olive oil, and toss until the beans are lightly coated.
  5. Spread the edamame in a single layer on the prepared baking sheet.
  6. Roast on the center oven rack for 15 to 18 minutes, stirring once halfway through, until the beans are hot with lightly browned edges.
  7. Transfer the roasted edamame to the bowl, then toss with the lime zest, chile flakes, and kosher salt.
  8. Rest for 2 minutes, then divide into 2 portions and serve warm with the lime wedges for squeezing.

Day 4

Nutrition totals

1574 calories
Protein 87g (22%)
Fat 54g (31%)
Carbs 185g (47%)
Thai Peanut Banana Overnight Oats
Day 4 · Breakfast

Thai Peanut Banana Overnight Oats

Creamy banana oats infused with coconut milk, cinnamon, lime, and peanut butter, finished with warm toasted peanuts for a Thai-inspired breakfast.


Ingredients

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

Directions

  1. Place the peanuts in a dry 10-inch skillet over medium-low heat and toast them for 3 to 5 minutes, stirring every 30 seconds, until fragrant and lightly golden; transfer them to a plate to cool.
  2. Peel the banana, place it in a medium mixing bowl, and mash it with a fork until mostly smooth.
  3. Add the coconut milk, water, peanut butter, maple syrup, and lime juice to the mashed banana, then whisk for about 1 minute until the peanut butter is evenly blended.
  4. Stir the oats, cinnamon, and salt into the banana mixture until no dry oats remain.
  5. Divide the mixture evenly between two 12-ounce jars or bowls, cover, and refrigerate for at least 8 hours or overnight until thick and spoonable.
  6. Stir each portion in the morning; if the oats are thicker than you prefer, mix in 1 tablespoon of water at a time until creamy.
  7. Top each bowl with half of the toasted peanuts and serve cold, or warm one portion in the microwave for 60 to 90 seconds if desired.
Som Tam with Grilled Chicken
Day 4 · Lunch

Som Tam with Grilled Chicken

Crisp green papaya salad tossed with lime, fish sauce, tomato, long beans, and peanuts is served with juicy grilled chicken and warm Thai sticky rice.


Ingredients

Your portion: 1 plate with 4 ounces grilled chicken, 1/2 cup sticky rice, and 1/2 of the salad
Prepare: makes 2 serving(s)

Directions

  1. Preheat a gas grill or grill pan to 425°F to 450°F over medium-high heat, and clean the cooking surface.
  2. Pat the chicken dry with paper towels, place it on the hot grill, and cook for 5 to 7 minutes per side until browned and the thickest part reaches 165°F.
  3. Transfer the chicken to a cutting board, cover it loosely with foil, and let it rest for 5 minutes so the juices redistribute.
  4. Peel and finely mince the garlic, then stir it with the lime juice, fish sauce, and palm sugar in a small bowl until the sugar dissolves.
  5. Place the shredded papaya, green beans, and tomato in a large bowl, and toss them with the lime dressing until evenly coated.
  6. Add the peanuts and gently toss once more, keeping some peanuts whole for texture.
  7. Slice the rested chicken across the grain into strips, checking that the center is opaque and fully cooked.
  8. Divide the sticky rice and papaya salad between 2 plates, arrange the grilled chicken alongside, and serve immediately.
Massaman Beef Curry
Day 4 · Dinner

Massaman Beef Curry

Tender lean beef, potatoes, onions, and peanuts simmer in a gently creamy Massaman curry sauce and are served with fragrant jasmine rice.


Ingredients

Your portion: 1 bowl (about 10 ounces curry with 1/3 cup cooked rice)
Prepare: makes 2 serving(s)

Directions

  1. Rinse the jasmine rice under cool running water until the water is mostly clear, then drain it well.
  2. Combine the rinsed rice with 1/2 cup water in a small saucepan, bring it to a boil over high heat, then cover, reduce the heat to low, and cook for 15 minutes until the water is absorbed; remove it from the heat and let it rest covered for 5 minutes.
  3. While the rice cooks, cut the beef into thin strips, cube the potato, and slice the onion as directed in the ingredient list.
  4. Pour the light coconut milk into a 10-inch deep skillet over medium heat and bring it to a gentle simmer, about 2 minutes.
  5. Stir in the Massaman curry paste and cook over medium heat for 2 minutes, stirring constantly, until the paste is fragrant and the sauce is smoothly combined.
  6. Add the potato and onion, stir to coat them, cover the skillet, and simmer over medium-low heat for 12 to 15 minutes, stirring every 4 minutes, until the potato is nearly fork-tender.
  7. Add the beef, fish sauce, and brown sugar, stir well, and simmer uncovered over medium-low heat for 4 to 6 minutes, stirring once halfway through, until the beef has no pink center and reaches at least 145°F on an instant-read thermometer.
  8. Stir in half of the peanuts and squeeze in the juice from half of the lime, then divide the rested rice and curry between two bowls and garnish with the remaining peanuts and lime wedges.
Cucumber Relish Rice Cakes
Day 4 · Snack

Cucumber Relish Rice Cakes

Crunchy rice cakes are layered with tangy Thai cucumber relish, fresh cilantro, sliced chile, and crushed peanuts for a bright, satisfying snack.


Ingredients

Your portion: 2 topped rice cakes
Prepare: makes 2 serving(s)

Directions

  1. Rinse and dry the cucumber, red onion, Thai chile, and cilantro, then prepare each as listed; wear gloves or wash your hands well after handling the chile.
  2. Stir the cucumber, red onion, Thai chile, lime juice, rice vinegar, and sweet chili sauce together in a medium bowl until evenly coated.
  3. Cover the bowl and let the relish rest at room temperature for 10 minutes so the flavors blend, stirring once halfway through.
  4. Taste the relish and stir again; it should be crisp, tangy, lightly sweet, and pleasantly spicy.
  5. Arrange 2 rice cakes on each of 2 plates.
  6. Spoon the cucumber relish evenly over the rice cakes, leaving any excess liquid in the bowl so the cakes stay crunchy.
  7. Sprinkle the chopped cilantro and crushed peanuts evenly over both portions and serve immediately.

Day 5

Nutrition totals

1575 calories
Protein 98g (25%)
Fat 51g (29%)
Carbs 181g (46%)
Thai Sweet Potato Coconut Soup
Day 5 · Breakfast

Thai Sweet Potato Coconut Soup

A velvety Thai red curry soup with sweet potato, coconut milk, ginger, lime, and tender shrimp, served with crisp whole-grain toast.


Ingredients

Your portion: 1 bowl (about 10 ounces) with 1/2 slice toast
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven or toaster oven to 400°F.
  2. Place the whole-grain bread on a small baking sheet and toast at 400°F until crisp and lightly browned, 6 to 8 minutes; set it aside to cool.
  3. Heat the avocado oil in a medium saucepan over medium heat until it shimmers, about 1 minute.
  4. Add the grated ginger and red curry paste, and stir constantly over medium heat until fragrant, about 1 minute.
  5. Add the cubed sweet potato, coconut milk, and vegetable broth, then bring the mixture to a gentle boil over medium-high heat; reduce to medium-low, cover, and simmer for 15 to 18 minutes, stirring once halfway through, until the sweet potato is very tender.
  6. Remove the saucepan from the heat and blend the soup with an immersion blender until completely smooth, keeping the blender head below the surface to prevent splashing.
  7. Return the soup to medium-low heat, add the shrimp, and simmer for 2 to 3 minutes, stirring once, until the shrimp are opaque, firm, and reach 145°F in the center.
  8. Stir in the lime juice and half of the cilantro, ladle the soup into two bowls, garnish with the remaining cilantro, and serve each bowl with half of the toast.
Khao Soi Chicken Bowl
Day 5 · Lunch

Khao Soi Chicken Bowl

Tender chicken and egg noodles are nestled in a modest coconut-red curry broth with tangy pickled mustard greens, shallots, and fresh lime.


Ingredients

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

Directions

  1. Bring a 4-quart pot of water to a full boil over high heat, add the egg noodles, and cook according to the package directions until tender but still slightly firm, usually 3 to 5 minutes.
  2. Drain the noodles thoroughly in a colander, rinse briefly under cool water to stop the cooking, and divide them between 2 serving bowls.
  3. Heat the oil in a 4-quart saucepan over medium heat until it shimmers, about 1 minute, then add the sliced shallot and cook for 2 minutes, stirring once, until softened.
  4. Add the curry paste and cook over medium heat for 1 minute, stirring constantly, until fragrant and the paste darkens slightly.
  5. Stir in the coconut milk, chicken broth, and fish sauce, bring the broth to a gentle simmer over medium-high heat, then reduce the heat to medium-low and simmer uncovered for 5 minutes.
  6. Add the sliced chicken to the simmering broth in a single layer and cook for 5 to 7 minutes, stirring gently once halfway through, until the chicken reaches 165°F in the thickest piece and no longer looks pink.
  7. Ladle the chicken and curry broth over the noodles, dividing the chicken evenly between the bowls, and let each bowl rest for 2 minutes so the noodles absorb some broth.
  8. Top each bowl with the chopped pickled mustard greens and serve with lime wedges for squeezing over the soup.
Pla Nueng Manao Steamed Fish
Day 5 · Dinner

Pla Nueng Manao Steamed Fish

Tender steamed white fish is drenched in a bright lime, garlic, and chile sauce and served with jasmine rice and delicate steamed bok choy.


Ingredients

Your portion: 1 fish fillet, about 8 ounces, with half the rice, bok choy, and sauce
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 1 cup plus 2 tablespoons water and bring it to a boil over high heat.
  2. Cover the rice, reduce the heat to low, and simmer until the water is absorbed and the grains are tender, about 15 minutes; turn off the heat and let it stand covered for 10 minutes.
  3. Stir the lime juice, fish sauce, sugar, garlic, and sliced chiles in a small bowl until the sugar dissolves, about 1 minute.
  4. Pour 1 inch of water into a steamer pot and bring it to a steady boil over medium-high heat.
  5. Place the cod pieces on a heatproof plate that fits inside the steamer and spoon half of the lime sauce over the fish.
  6. Set the plate in the steamer, cover tightly, and steam over medium heat for 5 minutes.
  7. Add the bok choy to the steamer beside the fish, cover, and steam for 5 to 7 minutes more, until the fish flakes easily, reaches 145°F in the thickest part, and the bok choy is bright green and tender-crisp.
  8. Rest the fish for 2 minutes, then divide the rice and bok choy between 2 bowls, place one fish fillet in each bowl, spoon over the remaining lime sauce, and finish with the cilantro.
Thai Iced Tea Chia Pudding
Day 5 · Snack

Thai Iced Tea Chia Pudding

Lightly sweetened Thai tea chia pudding with aromatic black tea, creamy almond milk, and a spoonful of coconut yogurt on top.


Ingredients

Your portion: 1 bowl (about 8 oz)
Prepare: makes 2 serving(s)

Directions

  1. Bring 1 cup water to a boil in a small saucepan over medium-high heat, about 3 to 5 minutes.
  2. Remove the saucepan from the heat, add the Thai tea mix, and steep for 5 minutes until the liquid is deep orange-brown and fragrant.
  3. Strain the tea through a fine-mesh strainer into a medium bowl, then let it cool for 10 minutes until warm but no longer steaming.
  4. Whisk the almond milk and honey into the cooled tea until the honey dissolves completely.
  5. Whisk in the chia seeds until evenly distributed throughout the tea mixture.
  6. Let the mixture stand for 10 minutes, then stir thoroughly once more to break up any settled chia seeds.
  7. Cover the bowl and refrigerate for at least 4 hours, or overnight, until the pudding is thick and spoonable.
  8. Divide the pudding between 2 bowls and top each bowl with 1/4 cup coconut yogurt before serving.

Day 6

Nutrition totals

1579 calories
Protein 100g (25%)
Fat 51g (29%)
Carbs 180g (46%)
Moo Ping Turkey Breakfast Skewers
Day 6 · Breakfast

Moo Ping Turkey Breakfast Skewers

Thai-style garlic-marinated turkey skewers are broiled until caramelized and served with sticky rice, cool cucumber, cilantro, and a tangy chile-lime dipping sauce.


Ingredients

Your portion: 2 skewers with 3/4 cup sticky rice, 1/2 cucumber, and 2 tablespoons dipping sauce
Prepare: makes 2 serving(s)

Directions

  1. Soak 4 bamboo skewers in water for 20 minutes so they do not scorch under the broiler.
  2. Stir the coconut milk, 1 tablespoon fish sauce, 2 teaspoons brown sugar, and garlic together in a medium bowl.
  3. Add the turkey strips, toss until evenly coated, cover, and refrigerate for 15 minutes.
  4. Stir the lime juice, remaining 1 tablespoon fish sauce, remaining 1 teaspoon brown sugar, Thai chile, and cilantro together in a small bowl for the dipping sauce.
  5. Thread the marinated turkey strips onto the soaked skewers, leaving a little space between pieces, and discard the leftover marinade.
  6. Position an oven rack 6 inches below the broiler and preheat the broiler to high; line a rimmed baking sheet with foil.
  7. Place the skewers on the baking sheet and broil for 4 minutes, then carefully flip and broil for 3 to 5 minutes more, until browned in spots and the thickest piece reaches 165°F on an instant-read thermometer.
  8. Let the skewers rest for 3 minutes, then serve with the sticky rice, cucumber slices, and chile-lime dipping sauce.
Pad See Ew Tofu
Day 6 · Lunch

Pad See Ew Tofu

Chewy wide rice noodles are wok-tossed with crisp-edged tofu, tender Chinese broccoli, egg, garlic, and a glossy savory-sweet Thai soy sauce.


Ingredients

Your portion: 1 bowl (about 12 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Place the rice noodles in a large heatproof bowl, cover them with boiling water, and soak for 5 to 7 minutes until pliable but still slightly firm in the center.
  2. Drain the noodles thoroughly in a colander and set them aside while you prepare the other ingredients.
  3. Pat the tofu dry with paper towels so its surface is not wet.
  4. Stir the light soy sauce, dark soy sauce, and brown sugar together in a small bowl until the sugar is mostly dissolved.
  5. Heat a large wok or 12-inch skillet over medium-high heat for 1 minute, add 1 teaspoon of the oil, and cook the tofu for 5 to 7 minutes, turning every 1 to 2 minutes, until several sides are golden brown; transfer the tofu to a plate.
  6. Add the remaining 1 teaspoon oil to the hot wok, add the Chinese broccoli stems and garlic, and stir-fry for 2 minutes; add the leaves and cook for 1 to 2 minutes more, until the stems are crisp-tender and the leaves are wilted.
  7. Push the vegetables to one side of the wok, crack the eggs into the open space, and cook over medium-high heat for about 1 minute, stirring gently until the eggs are softly set but still moist.
  8. Add the drained noodles and soy sauce mixture, then toss everything continuously over medium-high heat for 2 to 3 minutes until the noodles are hot, glossy, and tender; return the tofu and toss for 30 seconds before serving immediately.
Red Curry Salmon
Day 6 · Dinner

Red Curry Salmon

Tender salmon, sweet bell peppers, bamboo shoots, and Thai basil simmer in a fragrant red curry coconut sauce and are served over jasmine rice.


Ingredients

Your portion: 1 bowl (about 14 oz)
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 1/2 cup water over high heat.
  2. Bring the rice to a boil, reduce the heat to low, cover, and simmer for 15 minutes until the water is absorbed; remove it from the heat and let it rest, covered, for 10 minutes.
  3. While the rice cooks, pat the salmon dry with paper towels, slice the bell pepper, drain the bamboo shoots, and tear any large Thai basil leaves in half.
  4. Pour 1/4 cup of the coconut milk into a 10-inch skillet and bring it to a gentle simmer over medium heat; whisk in the red curry paste and cook for 2 minutes, stirring constantly, until smooth and fragrant.
  5. Stir in the remaining coconut milk, fish sauce, and brown sugar, then simmer over medium-low heat for 3 minutes, stirring occasionally.
  6. Add the bell pepper and bamboo shoots to the sauce and simmer over medium-low heat for 4 minutes, stirring once, until the pepper begins to soften but remains slightly crisp.
  7. Nestle the salmon into the sauce, spoon sauce over the top, cover the skillet, and cook over low heat for 5 minutes; carefully turn the salmon, cover again, and cook for 3 to 4 minutes until opaque in the center and 145°F internally.
  8. Turn off the heat, stir the lime juice into the sauce, scatter in the Thai basil, and let the curry rest uncovered for 2 minutes so the basil wilts.
  9. Divide the rice between 2 bowls, top each with one salmon portion and half of the vegetables and sauce, and serve immediately.
Pomelo Coconut Salad Cup
Day 6 · Snack

Pomelo Coconut Salad Cup

Juicy pomelo segments are tossed with golden toasted coconut, fresh mint, bright lime, Thai chile, fish sauce, and crushed peanuts for a refreshing Thai-inspired snack.


Ingredients

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

Directions

  1. Place a dry 10-inch skillet over medium-low heat and preheat it for 1 minute.
  2. Add the shredded coconut to the skillet and toast it for 2 to 3 minutes, stirring every 20 seconds, until lightly golden and fragrant; transfer it to a small plate to cool.
  3. Place the peanuts in a resealable bag and crush them with a rolling pin or the bottom of a measuring cup until they are in small, uneven pieces.
  4. Drain any excess juice from the pomelo, then place the segments in a medium mixing bowl.
  5. Add the lime juice, fish sauce, and sliced Thai chile to the bowl with the pomelo and gently toss for 15 seconds.
  6. Add the toasted coconut, crushed peanuts, and mint, then fold gently for 20 seconds so the pomelo segments stay mostly intact.
  7. Let the salad rest at room temperature for 5 minutes, then divide it between 2 small cups and serve immediately.

Day 7

Nutrition totals

1582 calories
Protein 110g (28%)
Fat 62g (35%)
Carbs 146g (37%)
Khanom Krok Coconut Pancakes
Day 7 · Breakfast

Khanom Krok Coconut Pancakes

Tender Thai coconut-rice pancakes with lightly crisp edges are served alongside cool Greek yogurt and fresh berries for a colorful breakfast.


Ingredients

Your portion: 6 mini pancakes with 1 cup Greek yogurt and 1/2 cup berries
Prepare: makes 2 serving(s)

Directions

  1. Shake the canned coconut milk well, then measure 1/2 cup into a medium bowl.
  2. Whisk the rice flour, coconut milk, water, egg, sugar, and salt until smooth, then let the batter rest for 10 minutes.
  3. Divide the Greek yogurt between two small serving bowls and top each bowl with half of the berries.
  4. Heat a khanom krok pan or a 12-well takoyaki pan over medium heat for 4 to 5 minutes, until a drop of water sizzles on contact.
  5. Brush the pan wells lightly with the cooking oil, using a pastry brush or folded paper towel held with tongs.
  6. Pour about 1 tablespoon of batter into each well, sprinkle the scallion over the pancakes, and cook over medium-low heat for 3 to 4 minutes, until the edges are set and golden and the centers look just cooked.
  7. Loosen each pancake with a small spoon or chopstick and cook for 30 to 60 seconds more, until the bottoms are lightly browned; do not flip them.
  8. Transfer the pancakes to two plates and let them cool for 1 minute before serving with the yogurt and berries.
  9. Serve the pancakes warm with the yogurt and berries on the side.
Thai Beef Nam Tok Salad
Day 7 · Lunch

Thai Beef Nam Tok Salad

Grilled sirloin strips are tossed with lime, fish sauce, toasted rice powder, Thai chile, mint, cilantro, red onion, and tender greens for a bright, savory salad.


Ingredients

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

Directions

  1. Preheat an outdoor grill or grill pan over high heat, about 450°F to 500°F, for 10 minutes.
  2. Pat the steak dry with paper towels, then rub both sides evenly with the avocado oil.
  3. Place the steak on the hot grill and cook for 4 to 5 minutes, until deep grill marks form and the underside releases easily.
  4. Flip the steak and cook for 4 to 5 minutes more, until the center reaches 135°F for medium-rare or 145°F for medium.
  5. Transfer the steak to a cutting board and let it rest for 5 minutes so the juices redistribute.
  6. Whisk the lime juice, fish sauce, and crushed Thai chile flakes together in a small bowl.
  7. Toss the mixed greens, red onion, mint, and cilantro with the dressing in a large bowl until lightly coated.
  8. Slice the rested steak thinly across the grain, then add it to the dressed greens with the toasted rice powder and toss gently.
  9. Divide the salad between 2 bowls and serve immediately.
Pineapple Chicken Fried Rice
Day 7 · Dinner

Pineapple Chicken Fried Rice

Fragrant jasmine rice is wok-fried with tender chicken, juicy pineapple, sweet peas, cashews, curry powder, egg, fish sauce, and fresh scallions for a colorful Thai-inspired dinner.


Ingredients

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

Directions

  1. Make sure the cooked jasmine rice is thoroughly chilled, then break up any clumps with your fingers and keep it refrigerated until needed.
  2. Cut the chicken breast into 1/2-inch pieces and pat them dry with paper towels so they brown instead of steam.
  3. Heat a large wok over medium-high heat for 2 minutes, add the canola oil, and swirl until the oil shimmers but does not smoke.
  4. Add the chicken and stir-fry for 4 to 6 minutes, stirring every 30 seconds, until the pieces are lightly browned and reach 165°F in the thickest pieces; move the chicken to one side of the wok.
  5. Crack the eggs into the open side of the wok and scramble them over medium-high heat for 1 to 2 minutes, stirring until just set with no wet egg remaining.
  6. Add the chilled rice and stir-fry with the chicken and egg for 3 to 4 minutes, pressing out clumps and tossing frequently until the grains are hot and separate.
  7. Add the pineapple, peas, curry powder, fish sauce, and cashews, then stir-fry for 2 to 3 minutes until the peas are hot, the pineapple is warmed with lightly browned edges, and the mixture is evenly coated.
  8. Turn off the heat, fold in the scallions, divide the fried rice between two bowls, and let it rest for 1 minute before serving.
Tamarind Cashew Date Bite
Day 7 · Snack

Tamarind Cashew Date Bite

A chewy, sweet-tart Thai-inspired bite with caramel-like dates, toasted cashews, tangy tamarind, coconut, lime, and a gentle chili finish.


Ingredients

Your portion: 1 bite (about 1.3 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Line a small plate or container with parchment paper.
  2. Toast the cashews in a dry 8-inch skillet over medium-low heat, stirring every 30 seconds, until lightly golden and fragrant, 3 to 4 minutes.
  3. Transfer the cashews to a plate and cool them for 5 minutes.
  4. Pulse the dates in a small food processor 8 to 10 times, stopping to scrape down the sides, until they form a sticky paste.
  5. Add the cooled cashews, coconut, tamarind paste, lime juice, chili powder, and salt, then pulse until the mixture looks crumbly but holds together when pressed, about 30 seconds.
  6. Divide the mixture into 2 equal portions and roll each portion firmly between your palms into one compact bite.
  7. Chill the bites on the parchment-lined plate for 15 minutes, until firm enough to handle cleanly.
  8. Serve cold or let the bites stand at room temperature for 5 minutes for a softer, chewier texture.
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