my favorite deficit meals/sauces as a korean gal part 2!

Hello everyone! I'm sharing more recipes that I've been enjoying to eat until I'm full and live mostly without hunger while on a calorie deficit. What has been helping is to increase the ratio of vegetables in my meals to 2x, reduce carb/rice servings, and swap any sugar in any recipes with allulose, and replace cheese/mayo with the light or low fat versions. This modification keeps me happy since I'm still eating everything I'd usually like to eat 🙂

Sharing part 2 of what I've been eating this week as well as the recipes!

1. chili oil chinese cucumber salad has been my latest hyperfixation. if you don't eat all of the sauce, it's actually such a great delivery vehicle for lots of cucumbers! I've been using this recipe, except swapping out the sugar for allulose + very small, 3g of sugar just to get rid of any potential off taste from the allulose. works perfectly. i pair this with salmon which is below. this is the cucumber salad recipe i use: https://christieathome.com/blog/spicy-asian-cucumber-salad/ i love korean cucumber muchim (oi muchim) but sometimes i'm in the mood for something with a bit of chili oil and this really hits the spot, and is really good with any fatty fish as a veggie side. I just eat the cucumbers and not all of the sauce which I imagine reduces calories from the oils also.
2. Salmon with sweet garlicky gochujang glaze: i put a sweet garlicky gochujang glaze over (1 tsp gochujang, 1 tsp soy, 1/2 tsp honey, 1/2 tsp allulose, 1/2 tsp sesame oil, 2 cloves of garlic, and after i put the glaze, i cover the salmon with sesame seeds to make it look like a fancy tuna tataki kinda like this: https://sammywongskitchen.com/sesame-seed-tuna-tataki-with-pickled-onions/ ) and bake in the oven (you can do 375 for 15 min or 400 at 10-12 min). it was actually so good with the cucumber salad, and little side of mixed grains rice. Really great macros! Could probably swap this out for chicken too.
3. tuna mayo open faced toast/melt that i make with light mayo, canned tuna, pickled onions, pickled whatever you want (pickled jalapenos would work great too!) a lil bit of lemon juice, some cheese, lettuce, and lots of hot sauce. it also really hits the spot 🤤 if you bulk up the tuna salad with a lot of pickles/cucumbers, you can make it stretch for 2 meals. If you use keto or fiber bread or use a wrap, could also make this even more macro friendly. Could also make the tuna dip and use cucumbers as a delivery vehicle instead of the bread for something lighter but still has protein 😎
4. kimchi udon with bok choy and 1/2 portion of sanuki udon –> i made this yesterday for dinner and it came out to 285 calories which was crazy, but it was so filling and satisfying cuz of all the veggies and the savory and spicy soup. I used 200g bok choy, 50g kimchi, and about 117g sanuki udon. It had me feeling full and I ate this cuz I had a stomachache and it really helped! Could also add some protein to this to make it even more balanced.
5. kimchi bibim guksu – 1/2 portion of cooked chewy rice/wheat noodles (about 56g) chilled in ice water, hella veggies (lettuce, cucumber, beansprouts), sauce made with gochujang, allulose, garlic, soy sauce, sesame oil, ripe kimchi, roasted seaweed flakes, such a refreshing, spicy, sour, savory treat for the summer! can pair this with a boiled egg and some grilled lean protein on the side too. https://www.maangchi.com/recipe/bibim-guksu I swap out any sweetners with a tiny bit of sugar (like 3-4g) and do the rest in allulose, and also reduce the amount of sesame oil by slightly.
6. Sempio Soonjak fruit herb iced tea – I drink this when I want something cold and sweet, their peach, raspberry, and lemon flavor is amazing and has zero calories. It's a bit pricey to get online but if you have a Korean market near you, they might sell these! I highly recommend.
7. Korean BBQ at home – Lettuce wrap (thanks to another person in this sub who reminded me of this meal) with meat, veggie sides, minimal rice – I like getting a lean protein (you can do fish cooked in sweet soy sauce marinade, grilled chicken/beef/lean pork or any of them cooked in a marinade, prepare some seasoned veggie sides.  basically you get leafy lettuce, and eat it with whatever veggies you want. My protein of choice is spicy pork, marinated with a simple marinade of gochujang, sweetner of choice (probably a little bit of sugar and allulose), garlic, soy sauce, mirin, and red pepper flakes all in 1:1:1:1:1 ratio (also called je-yook bokeum), can add a dash of pepper too. You basically add whatever you want to red leafy lettuce and eat it. This has me feeling extremely full at like, 350 calories, and only like 50-60 grams of rice. I also add ssamjang to taste to each wrap.
   1. Side #1: Seasoned/pickled radish, recipe is from Culinary Class Wars!
      • Korean Radish 500 g julienned
      • green onion 1 handful chopped
      • Flower salt (fine sea salt) 10 g
      • Korean chili flakes (gochugaru) 20 g
      • Garlic 10 g
      • Maesil extract (plum syrup) 3 g (can sub with honey)
      • Salted shrimp (saeujeot) 3 g
      • Sugar 15 g (can swap for like, 3-4g sugar and rest in allulose)
      • Rice vinegar 15 g
      • MSG (Miwon) 2 g
   2. Side #2: Seasoned scallions: which is thinly julienned scallions with 1:1:1:1 ratio of korean red pepper flakes, soy sauce, and allulose(sweetner), 1/4 ratio of sesame oil, 1/2 ratio of vinegar. optional little bit of garlic, optional sesame seeds.
   3. Side #3: grilled onions, mushrooms, which can also add volume for minimal calories.
8. Korean BBQ restaurant salad dressing – this took a lot of trial and error but i perfected the salad dressing recipe that you get at korean bbq places – it's 1.5:1:1:1:0.5:0.5 ratio of 1.5 rice vinegar, 1 soy sauce, 1 olive oil, 1 sweetner (allulose), half sesame oil, and half red pepper flakes (can skip, and also can add sesame seeds if you want), salt and pepper to taste. can also go a little lighter on the oil for lower cal. i love using this dressing with a huge serving of romaine lettuce, cucumbers, apples, tomatoes, and avocado. SO GOOD! i like adding crispy baked tofu as my protein for a light, balanced meal. This also pairs well with any protein and a small serving of rice for an easy meal.

I hope you enjoy! If you tried any recipes from my original post i'd love to hear about it too 🙂

original post: https://www.reddit.com/r/1200isplenty/comments/1sans7r/wanted_to_share_my_favorite_calorie_deficit_meals/ for more ideas~