Can wellness be as simple as a lifestyle change?

Wellness is defined as – “The quality or state of being healthy in body and mind, especially as the result of deliberate effort.” This means it’s more about feeling well for yourself.

There is no simple way to undo multiple years of misuse of our bodies.  Failure to adopt a lifestyle change results in returning to your old habits!

🌿 Chef LeeZ 7-Day Thai Meal Planner

A week of authentic Thai flavors inspired by the recipes at chefleez.com/recipes

Bring the taste of Thailand into your kitchen! This 7-day meal plan is inspired by authentic recipes from Chef LeeZ—Bangkok’s #1 ranked Thai cooking class for over 12 years. Each day blends comforting classics, fresh ingredients, and mindful flavors that nourish both body and soul.

Day 1 – A Classic Start

Breakfast: Jasmine Rice Porridge with Soft-Boiled Egg
Lunch: Green Curry Chicken
Dinner: Pad Thai
Dessert: Sticky Rice with Mango

🛒 Groceries: Jasmine rice, eggs, chicken breast, coconut milk, green curry paste, rice noodles, prawns, tamarind paste, mangoes, sugar, fish sauce

Day 2 – Thai Comfort Food

Breakfast: Thai Omelet with Scallions
Lunch: Fried Rice with Chicken
Dinner: Thai BBQ Fish (Pla Pao)
Dessert: Steamed Banana Cake

🛒 Groceries: Eggs, scallions, chicken, rice, garlic, lime, whole fish, lemongrass, bananas, flour, coconut milk

Day 3 – Meat-Free & Flavor-Full

Breakfast: Coconut Yogurt with Fresh Fruit
Lunch: Holy Basil Tofu
Dinner: Yellow Curry Tofu
Dessert: Mango with Sticky Rice

🛒 Groceries: Tofu, holy basil, yellow curry paste, mango, sticky rice, coconut milk, sugar, assorted tropical fruit

Day 4 – Light, Bright, and Balanced

Breakfast: Fresh Tropical Fruit + Thai Iced Tea
Lunch: Sweet & Sour Vegetables
Dinner: Green Curry Chicken
Dessert: Banana Cake

🛒 Groceries: Mixed vegetables, pineapple, vinegar, sugar, chicken, coconut milk, green curry paste, bananas

Day 5 – Flavor That Feels Like Home

Breakfast: Rice Soup with Shrimp
Lunch: Pad Thai
Dinner: BBQ Chicken with Cucumber Sauce
Dessert: Mango Sticky Rice

🛒 Groceries: Shrimp, rice, garlic, lime, chicken, rice noodles, tamarind paste, cucumber, peanuts, mango, sticky rice

Day 6 – Tropical Energy

Breakfast: Mango Smoothie Bowl
Lunch: Fried Rice with Tofu
Dinner: Seafood Red Curry
Dessert: Thai Jelly in Coconut Milk

🛒 Groceries: Mango, tofu, rice, seafood mix, red curry paste, coconut milk, agar jelly powder, sugar

Day 7 – A Sweet Finish

Breakfast: Thai-Style Pancakes with Honey
Lunch: Thai Beef Salad
Dinner: Pa-Nang Curry Tofu
Dessert: Pumpkin Custard

🛒 Groceries: Flour, eggs, honey, beef, lime, fish sauce, tofu, pa-nang curry paste, pumpkin, coconut milk, sugar

🥬 Weekly Grocery Summary

To make shopping easier, here’s your one-stop list for the week’s Thai-inspired meals:

Produce

• Mangoes (fresh or ripe)

• Bananas

• Pineapple

• Lemongrass

• Lime

• Scallions

• Garlic

• Cucumber

• Pumpkin

• Holy basil

• Mixed vegetables (carrot, bell pepper, onion, broccoli, etc.)

• Tropical fruit (papaya, dragon fruit, or your favorites)

Protein

• Chicken breast (2–3 portions)

• Tofu (3–4 packs)

• Prawns or shrimp (1 portion)

• Whole fish (1)

• Beef (1 portion)

• Seafood mix (1 pack)

• Eggs (1 dozen)

Grains & Noodles

• Jasmine rice

• Sticky rice

• Rice noodles

• Flour

Canned & Condiments

• Coconut milk (4–5 cans or cartons)

• Curry pastes: Green, Yellow, Red, and Pa-Nang

• Tamarind paste

• Fish sauce

• Vinegar

• Sugar (white or palm sugar)

• Honey

Other Essentials

• Peanuts

• Agar jelly powder

• Tea (for Thai iced tea)

🍲 Tips from Chef LeeZ

• Balance your flavors: Thai food celebrates the harmony of sweet, sour, salty, and spicy. Taste as you go!

• Make ahead: Curry pastes and sauces can be prepped in batches for easy weekday cooking.

• Fresh is best: Whenever possible, choose local produce and herbs for the most vibrant flavor.

✨ For step-by-step recipes and cooking videos, visit chefleez.com/recipes — your gateway to authentic Thai home cooking and vegan versions.

Taking some healthy cooking classes will teach you how to make healthy foods at home?   Perhaps a Chef LeeZ cooking class.

You can see our related videos and blogs by the following links.

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Our related YouTube Videos

You can see all our wellness related blogs here.