The traditional Korean diet emphasizes balance, variety, and the use of fresh, whole ingredients.
Here’s a Korean diet plan you can use to lose weight while eating well.
Individual dietary needs may vary, and it’s always a good idea to consult with a healthcare professional or a registered dietitian before changing your eating habits.
No problem if you don’t have time to make all of the side dishes below.
You can focus on the main dishes, which can be meal prepped.
Kimchi jjigae: kimchi, pork and/or tofu, spoonful of toasted sesame oil, spoonful of doenjang paste or miso, spoonful of soy sauce and a drop of honey
Miyeokguk: miyeok (seaweed), cubed beef or clams, spoonful of toasted sesame oil, gukganjang (concentrated soy sauce)
Doenjang stew: sliced pork, tofu, sliced onions, spoonful of doenjang paste or miso, spoonful of soy sauce and a drop of honey
Sundubu Jjigae (Soft Tofu Stew): soft tofu, spicy sundubu paste, mushrooms, seafood or beef, green onions and crack an egg over after it’s cooked
Sogogi Muguk (Korean Radish Stew): Korean radish, beef chunks, dashima, garlic, green onions, and toasted sesame oil.
Then all you’ll need then is some rice to make a hearty meal.
This plan can be incorporated into your existing diet by adding one day a week and gradually increasing frequency. I personally eat Korean food 3 to 4 times a week.
※ Since dieting is a marathon, not a sprint, this Korean diet plan contains more realistic, delicious long-term meal choices you can add to your eating habits.
Day 1
Breakfast:
- Gyeran Mari (Rolled Omelette): Whisked eggs rolled with finely chopped vegetables like carrots, scallions, and bell peppers.
- Rice or Whole Grains: Steamed rice or whole grains like barley.
- Yakult: A refreshing probiotic drink for a hydrating start.
Lunch:
- Bibimbap: A mixed rice dish with various vegetables, a protein source (such as beef or tofu), and a spicy gochujang (red chili paste) sauce.
- Side Dishes (Banchan): Include an assortment of small side dishes like pickled vegetables, seaweed, and small portions of protein.
Snack:
- Fresh Fruit: Enjoy a serving of seasonal fruits.
- Roasted Edamame: A crunchy and protein-packed snack.
Dinner:
- Grilled or Steamed Protein: Choose from options like grilled chicken, fish, or tofu.
- Vegetables: Include a variety of colorful vegetables, either stir-fried or steamed.
- Rice or Other Whole Grains: Another serving of rice or whole grains.
- Kimchi: a healthy condiment that tastes great and is full of probiotics.
Evening Snack (Optional):
- Misutgaru: A multigrain smoothie with milk and a drop of honey.
Beverages:
- Green Tea: A refreshing drink you can enjoy any time of day.
- Water: Stay hydrated by drinking plenty of water throughout the day.
Day 2
Breakfast:
- Jook (Congee): Rice porridge made with water or broth, often with added vegetables, a poached egg, and a sprinkle of toasted sesame oil and soy sauce.
- Banchan: A small assortment of banchan, such as pickled radishes, seasoned spinach, and small fish.
Lunch:
- Kimchi Jjigae: A hearty kimchi stew with tofu, pork (optional), and a variety of vegetables.
- Steamed white rice: A healthy way to get carbs
Snack:
- Fruit Salad: A mix of seasonal fruits with a squeeze of fresh citrus juice.
- Roasted Seaweed Snacks: A light and crunchy snack option.
Dinner:
- Samgyeopsal (Grilled Pork Belly): Thin slices of pork belly grilled, served with garlic, ssamjang (thick, spicy paste), and fresh lettuce leaves for wrapping.
- Banchan: Include a variety of banchan like kimchi, pickled vegetables, and seasoned beansprouts.
- Steamed Rice: A serving of steamed white or brown rice.
Evening Snack (Optional):
- Yakwa: Sweet, honey-glazed cookies made with deep-fried wheat flour. Eat sparingly as it has a lot of calories.
Beverages:
- Barley Tea: A common Korean beverage, either hot or cold.
- Water: Stay hydrated throughout the day.
Day 3
Breakfast:
- Manduguk: Dumpling soup with rice cake and green onions
- Namul (Seasoned Vegetables): Sautéed or blanched vegetables seasoned with toasted sesame oil, garlic, and soy sauce.
Lunch:
- Miyeok Guk (Seaweed Soup): A light and nutritious soup made with seaweed, clams or beef, toasted sesame oil, and soy sauce.
Snack:
- Fruit Skewers: Skewers with a mix of fresh fruit chunks.
- Roasted Edamame: A crunchy and protein-packed snack.
Dinner:
- Dak Bulgogi (Grilled Chicken in Soy Sauce Marinade): Thinly sliced chicken marinated in a flavorful soy sauce mixture and grilled.
- Kongnamul Muchim (Seasoned Soybean Sprouts): Soybean sprouts seasoned with garlic, sesame oil, and soy sauce.
- Steamed Quinoa: Not Korean, but adds some variety.
Evening Snack (Optional):
- Patbingsu: Shaved ice dessert topped with sweet red beans, condensed milk, fruit, and sometimes a scoop of ice cream.
Beverages:
- Water: Stay hydrated throughout the day.
Day 4
Breakfast:
- Haemul Pajeon (Seafood Pancake): Savory pancake with a mix of seafood, green onions, and other vegetables.
- Kongguksu: Cold soybean noodle soup, perfect for a refreshing start.
Lunch:
- Kimchi Fried Rice: Fried rice cooked with kimchi, vegetables, and often a protein source like diced pork.
- Dubu Jorim (Braised Tofu): Tofu simmered in a flavorful soy-based sauce with green onions.
- Oi Muchim (Spicy Cucumber Salad): Sliced cucumbers tossed in a spicy dressing.
Snack:
- Roasted Chestnuts: A nutritious and satisfying snack.
Dinner:
- Bulgogi (Marinated Grilled Beef): Thinly sliced beef marinated in a sweet and savory soy-based sauce, grilled or stir-fried.
- Hobak Jeon (Zucchini Pancake): Pancake made with thinly sliced zucchini and a light batter.
- Ssam (Lettuce Wraps): Enjoy the bulgogi with fresh lettuce leaves for wrapping.
- Sigeumchi Namul (Seasoned Spinach): Blanched spinach seasoned with soy sauce, garlic, and toasted sesame oil.
- Steamed Brown Rice: A serving of wholesome brown rice.
Evening Snack (Optional):
- Fresh Fruit Salad: A mix of seasonal fruits.
Beverages:
- Barley Tea: A common and refreshing drink.
Day 5
Breakfast:
- Kimchi and Tofu Scramble: Soft tofu scrambled with kimchi, green onions, and a dash of soy sauce. A fusion item that’s easy to make.
Lunch:
- Doenjang Jjigae: A hearty and flavorful soybean paste stew with tofu, meat, and vegetables.
- Multi-Grain Rice: A blend of different grains for added nutritional benefits.
Snack:
- Roasted Sweet Potatoes: A hearty yet healthy snack
Dinner:
- Dak Galbi (Spicy Grilled Chicken): Marinated chicken grilled with vegetables and gochujang (Korean red chili paste).
- Banchan Assortment: Include small side dishes like pickled radishes, soybean sprouts, and kimchi.
- Kkaennip Jangajji (Pickled Perilla Leaves): Perilla leaves pickled in a soy-based sauce.
Evening Snack (Optional):
- Patjuk (Red Bean Porridge): A warm and sweet porridge made with red beans and rice.
Beverages:
- Water with Lemon Slices: Keep hydrated with water infused with lemon slices.
Day 6
Breakfast:
- Sogogi Muguk: Korean radish, beef chunks, dashima, garlic, green onions, and toasted sesame oil.
- Steamed white rice
Lunch:
- Sundubu Jjigae (Soft Tofu Stew): A spicy stew with soft tofu, vegetables, and sometimes seafood or beef.
- Mung Bean Sprout Salad: Fresh mung bean sprouts tossed in a sesame oil-based dressing.
- Brown Rice: A serving of wholesome brown rice.
Snack:
- Hoddeok (Sweet Pancakes): Korean sweet pancakes filled with a mixture of brown sugar, cinnamon, and chopped nuts.
Dinner:
- Jeyuk Bokkeum (Spicy Stir-Fried Pork): Thinly sliced pork marinated in a spicy gochujang-based sauce and stir-fried with vegetables.
- Kongnamul Guk (Soybean Sprout Soup): Light and refreshing soup made with soybean sprouts, and Korean red pepper.
- Barley Rice: A mix of barley and rice for added texture and flavor.
Evening Snack (Optional):
- Sliced cucumbers: A refreshing and satiating snack if you get hungry.
Beverages:
- Green Tea: A warm or iced drink made with matcha green tea.
Day 7
Breakfast:
- Gimbap (Korean Seaweed Rice Rolls): Rice, vegetables, and your choice of protein rolled in seaweed.
- Saenggang Cha (Ginger Tea): Warm ginger tea for a soothing start.
Lunch:
- Bibim Naengmyeon (Spicy Cold Noodles): Cold buckwheat noodles mixed with a spicy gochujang-based sauce, julienned vegetables, and a boiled egg.
- Steamed Mandu: A perfect pairing for bibim naengmyeon.
Snack:
- Sliced Persimmons: A seasonal and sweet fruit. Goes great with walnuts.
Dinner:
- Galbitang (Beef Short Rib Soup): Clear soup made with beef short ribs, glass noodles, green onions, and Korean radish.
- Ojingeo Bokkeum (Spicy Stir-Fried Squid): Tender squid stir-fried with vegetables and gochugaru (Korean red pepper flakes).
- Kkakdugi (Radish Kimchi): Cubes of radish fermented with gochugaru, garlic, and other seasonings.
- Purple Rice: A serving of nutrient-rich black rice.
Evening Snack (Optional):
- Gangjeong: Traditional Korean sweet rice puffs coated in a honey or malt syrup.
Beverages:
- Sikhye: Sweet rice drink with a hint of cinnamon and pine nuts.
Remember to tailor the meal plan to your individual needs and preferences. Additionally, it’s always a good idea to consider portion sizes and listen to your body’s hunger and fullness cues. If you have specific dietary concerns or health conditions, consult with a healthcare professional or a registered dietitian for personalized advice.
Notes:
- Vegetarian Option: Substitute meat with protein sources like tofu or tempeh if you prefer a vegetarian or vegan diet.
- Balance: Aim for a balance of protein, carbohydrates, and healthy fats in each meal.
- Seasonal Ingredients: Take advantage of local seasonal produce for optimal freshness and flavor.
- Protein Balance: Include a variety of protein sources such as seafood, poultry, and plant-based options.
- Whole Grains: Experiment with different whole grains like brown rice, barley, and purple rice.
- Spice Level: Adjust the spiciness level in dishes according to your preference.
- Hydration: Stay hydrated with a variety of healthy beverages.
- Dessert Moderation: Enjoy sweet treats in moderation as part of a balanced diet.
- Homemade Sauces: Experiment with homemade sauces using ingredients like garlic, ginger, soy sauce, and toasted sesame oil to enhance flavors.
- Mindful Eating: Practice mindful eating by savoring each bite and paying attention to hunger and fullness cues.
- Colorful Plate: Aim for a variety of colorful vegetables to ensure a diverse range of nutrients.
- Moderation in Seasoning: While Korean cuisine is flavorful, be mindful of sugar and sodium intake, especially if using soy sauce or other salty condiments.
- Avoid Excessive Sugary Drinks: Minimize the intake of sugary beverages.
Learning Korean
Guided conversation is the fastest way to get fluent in Korean. Pimsleur takes you from 0 to conversational in 90 days. You can try Pimsleur here for free!
Did we miss anything?
Let me know if you have any questions about Korean diet plans!
Disclosure: There are affiliate links in this article that provide us a small commission at no extra cost to you. We only endorse the best language learning tools we use ourselves. Find out more about our code of ethics.
