Top 5 Thai Weight-Loss Recipes: Easy, Budget-Friendly, Low-Calorie, and Filling

Want a great figure but short on time? A common challenge for working adults is finding healthy food that's both tasty and affordable. Thairath Online shares five Thai weight-loss recipes that transform common market ingredients into excellent clean dishes. They're easy to make, budget-friendly, and offer full health benefits.

Here are five healthy Thai recipes to help you lose weight without spending much.

Eating clean doesn't always require expensive ingredients. Our traditional Thai dishes are a treasure trove for effective weight loss, focusing on herbs, fresh vegetables, and minimal seasoning. Here are five recommended recipes you can try right away.

1. Clear Soup with Ivy Gourd Leaves and Lean Minced Pork (without fried garlic)

A traditional dish very low in calories (about 90–120 kcal). Ivy gourd leaves are high in fiber, aiding digestion, and this dish can be quickly made for busy mornings.

Ingredients:

• A handful of fresh ivy gourd leaves, using only the leaves and tender tips.
• 100 grams of lean minced pork.
• 1–2 crushed coriander roots and garlic cloves for aroma.
• 1 tablespoon of low-sodium light soy sauce.

Preparation:

1. Bring water to a boil, add crushed coriander roots and garlic.
2. Form the minced pork into small balls, add to the boiling water, and wait until the pork floats to the surface, indicating it's cooked.
3. Add the ivy gourd leaves and stir for about 30 seconds; avoid overcooking to preserve vitamins.
4. Season with light soy sauce, turn off the heat, and serve. Do not add fried garlic.

2. Clean-Style Dry Roasted Chicken Larb

Approximately 160 kcal, a high-protein dish that boosts metabolism with chili and fresh herbs.

Ingredients:

• 150 grams finely minced chicken breast.
• 3 shallots, thinly sliced.
• Chopped culantro and spring onions.
• Chili powder, low-sodium fish sauce, and lime juice.
• A small amount of toasted rice powder for aroma.

Preparation:

1. Heat a pan, add a little water instead of oil, and cook the minced chicken until dry and fully cooked.
2. Remove from heat and season with fish sauce, chili powder, and lime juice to taste.
3. Mix in shallots, culantro, and spring onions.
4. Sprinkle toasted rice powder on top and serve with fresh vegetables like cucumber or yardlong beans.

3. Sour Curry with Mixed Vegetables (no fatty meat)

Around 120 kcal, this cholesterol-free dish is excellent for digestion.

Ingredients:

• 1 tablespoon sour curry paste.
• Mixed vegetables of your choice, such as Sesbania flowers, Chinese cabbage, yardlong beans, and young papaya.
• Boiled mackerel or boiled chicken breast, mashed and mixed with the curry paste to enrich the broth.
• Tamarind juice and a pinch of salt.

Preparation:

1. Boil water, dissolve the curry paste mixed with fish or chicken into it.
2. When boiling, add harder-to-cook vegetables first, like papaya, followed by softer ones.
3. Season with tamarind juice and salt, avoiding excessive palm sugar.
4. Cook until vegetables are tender and ready to eat.

4. Herbal Canned Fish Salad with Reduced Sodium

Approximately 180 kcal, an economical dish available at convenience stores, providing full omega-3 benefits.

Ingredients:

• 1 can of canned fish in tomato sauce.
• 1 stalk lemongrass, thinly sliced.
• 2–3 shallots, thinly sliced.
• Sliced bird’s eye chili.
• Mint leaves and lime.

Preparation:

1. Pour the canned fish into a bowl and drain half the sauce to reduce sodium and sugar.
2. Add lemongrass, shallots, and chilies.
3. Squeeze fresh lime for fragrance and flavor, no need to add fish sauce since the sauce is already salty.
4. Sprinkle mint leaves to mask fishy odor and add freshness.

5. Stir-Fried Chicken Basil with Water Instead of Oil

About 200 kcal, a popular dish adapted by using water instead of oil, cutting calories by over 50%.

Ingredients:

• 150 grams sliced chicken breast.
• Coarsely pounded fresh chili and garlic.
• Wild holy basil leaves (known for their fragrant aroma that masks chicken odor).
• 1 teaspoon low-sodium seasoning sauce.

Preparation:

1. Heat a pan, stir-fry chili and garlic until aromatic.
2. Add a small amount of water instead of oil, then add chicken and cook thoroughly.
3. Season lightly with sauce, emphasizing the spicy flavor from chili and basil.
4. Add basil leaves, stir quickly, then turn off heat immediately to keep the leaves vibrant and fragrant.

Additional Health Tips

It is recommended to eat these dishes with one to two tablespoons of brown rice or unpolished rice to feel full longer and maintain a low glycemic index. Drinking a glass of water before meals can also help increase satiety.

Taking care of your health starts easily from your home kitchen. Choosing to cook Thai food with natural ingredients, reducing salt, fat, and sugar not only helps you achieve a better figure but also saves money during times of rising living costs.