Meal Formula
Protein (1–2) + Carbs (1) + Veggies (free)
Mix & Match Catalog
The BlueprintBuild every meal from these three columns. Pick 1–2 proteins, 1 carb, and as many veggies as you want.
Protein
Pick 1–2 per meal
Carbs
Pick 1 per meal
Veggies
No limit — fill your plate
7-Day Meal Plan
The ScheduleStreet food edition. Every meal is available at any Thai market, hawker stall, or 7-Eleven.
Monday
Clean DayMoo Ping — Grilled Pork Skewers
2–3 skewers + Half bag Sticky Rice
Khao Mun Kai — Boiled Chicken & Rice
Kao Lao — Meat Soup
With extra veggies
Tuesday
Clean Day3 Boiled Eggs + Black Coffee
1 cup
Pad Krapow — Chicken or Pork
With Rice
Pla Pao — Salt-crusted Grilled Fish
With lots of veggies
Wednesday
Clean DayKhao Tom — Rice Porridge
Extra minced pork or fish
Kuay Tiew — Noodle Soup
Clear broth only
Larb Moo — Minced Pork Salad
Lean pork + fresh veggies
Thursday
Clean DayGrilled Chicken Breast (7-11) + 1 Boiled Egg
Khao Ka Moo — Braised Pork on Rice
Yum Talay — Seafood Salad
Friday
Clean Day2–3 Boiled Eggs + Steamed Pumpkin
Khao Rad Kaeng — Rice with Stir-fries
Pick 2 dry dishes
Pla Nueng — Steamed Fish
With spicy lime dip
Saturday
Flexible DayKai Kata — Pan Eggs
With lean ham or minced pork
Chicken Steak
EAT AM ARE or street stall
Suki Nam — Thai Hot Pot Soup
Sunday
Cheat DayCHEAT MEAL
Eat what you want — stop at 80% full
Healthy Choice
Protein-focused
Healthy Choice
Light & Lean
Pro Tips
Street SmartsThe "Nam Jim" Trap
Thai dipping sauces — Seafood sauce, Jaew, Suki sauce — are loaded with hidden sugar. Use them sparingly: dip, don't drench.
The "No" List
Tell the vendor before they start cooking. These three phrases protect you from hidden calories in every single meal.
ไม่ใส่น้ำตาล
ไม่ใส่ผงชูรส
ไม่เจียว
7-Eleven is Your Friend
If you can't find clean food on the street, walk into any 7-11. These three are always available and always safe.
อกไก่
ไข่ต้ม
กาแฟดำ
Why This Works
By eating like this and hitting the machines 3× a week, you aren't just “dieting” — you are feeding the Chest and Six-packwhile burning the 115 kg belly. Street food is on your side. The sauces are not.