Easy weight loss meal plans in three lengths: a 7-day easy weight loss meal plan, a 14-day simple healthy meal plan and a 30-day balanced light meal plan — an affordable healthy meal plan for busy office workers.
Tailored to your scenes and goals — a worry-free plan that's made just for you.
Post-workout · High-protein · Fast recovery
Balanced · Filling · Grab-and-go
Low-cal · High-fiber · Light & restful
Guilt-free · Low-sugar · Energy boost
5 days, no repeats, daily delivery. Ideal for fat-loss sprints or regular gym-goers.
20-day custom plan with nutritionist follow-up. Manage your body and eating habits long-term.
* Calorie counts are estimates based on typical ingredient composition and are for reference only.
Full schedules with the nutrition of every single meal — pick a length and start eating well, the Oriental way.
Printable versions: each plan also has a print-and-save sheet — 7-day, 14-day, 30-day. Pin it on the fridge or keep it on your phone.
One week of balanced light meals. ≈1350 kcal/day, every meal tagged.
View plan →Two rotating weeks with fresh swaps. No boredom, same balance.
View plan →30 days in four progressive weeks. Build the habit for good.
View plan →Batch-cook & grab-and-go strategies with a sample prep week.
Read guide →A low-calorie oriental diet is not a smaller Western diet. The 7-day, 14-day and 1-month plans rotate traditional Chinese food-therapy ingredients so nothing is repeated into boredom.
Poria, yam, dendrobium, yuzhu, tremella, lily, lotus seed and goji appear across the week, each in the dish where it belongs.
Every meal in the plan is tagged with its own calories, protein and macros — no category averages.
Fat loss, training and everyday lighter living each get their own rotation.
Warm braises and soups for cold months, cooling bowls and cold noodles for hot ones. Make your own noodles →
Three lengths, one system. Pick by how long you want the decision taken off your plate — the dishes change, the structure does not. Every plan publishes per-dish calories, so you always know what a day costs.
Seven days of breakfast, lunch and dinner with the calories already counted. Best if you want to find out whether light Eastern food fits your working day before committing to more.
See the 7-day plan →Two weeks: long enough for the first results to show, short enough to keep momentum. Dishes rotate so nothing repeats inside a week, and the second week steps the protein up.
See the 14-day plan →A month of structured meals with weekly rotation and a shopping rhythm you can keep. Best for anyone who wants the whole decision off their plate, including what to drink.
See the 1-month plan →Still unsure? Start with the 7-day plan — every dish links to its own product page, so you can swap anything you do not like and keep the same macro balance.
Morning is warm and light — a congee, an oat cup or a steamed yam, built to be easy on a stomach that is not awake yet. Our light Asian breakfast guide has the pattern.
Lunch carries the protein: one palm and a half of it, roughly 30–40g, over a low-GI grain and half a bowl of vegetables. The twelve lunch builds are the rotation we use most.
Dinner stays under about 500 calories and finishes early enough to sleep well — mostly vegetables and protein, with less rice. The low-calorie dinner formula explains the four-part structure behind it.
Drinks are where most people quietly add 300 calories a day. Ours are sparkling, fermented or brewed — 35 to 90 calories a bottle — and they are listed with the rest of the menu and its nutrition.
No. The plans are built from the dishes on our menu — you choose the length, we cook. If you do want to cook, every dish guide links to a home version, and the light-meal basics cover the technique.
Questions we get before someone starts a plan.
Yes. Every dish in a plan links to its own product page, so you can swap freely while keeping the same macro balance. Aim to keep lunch as your highest-protein meal.
Calories, protein, carbs, fat and fiber are per-serving estimates taken from each dish's own nutrition page. Sodium and potassium are rougher estimates, which is why they are marked with an approximation sign.
The 14-day and 30-day plans rotate dishes weekly, and the soups and teas follow the season, so the same week does not taste the same twice.
Most days land between 1,300 and 1,600 calories across three meals, with 90 to 120g of protein. The 7-day plan lists the exact daily totals, dish by dish.