Wednesday, August 12, 2015

What and When I Eat in a Day (Working Abroad in Korea)

It has definitely been a challenge to stick to a clean-eating diet after moving to work in Seoul, Korea - the food culture here is rather different from that in Hong Kong and together with the language barrier, it makes it much more difficult to look for healthy and clean restaurants and groceries.

After a week, I have finally settled down and to be able to locate some healthy eating/ grocery shopping places around my apartment and office - so I thought I would share my simple eating habit here with you which might also be helpful to those of you who are living alone/ abroad! Please note that I am not a dietitian - I also do not count any macros. I am just trying to eat healthy 70% of the time, so I can #StayFitandTravel !!!

Mon - Fri

8:00 - 8:30 Breakfast
Option 1: 5 Egg Whites + 1 Egg Yolk, 2 pcs of Turkey Breast/ Ham/ Tuna, 1 Kiwi/ Apple/ Peach
Option 2: 1 bowl of Greek Yogurt + Muesli + Pure Honey, 1 Banana
Option 3: Porridge (no sugar added) cooked in Low Fat Milk, 1 Banana + a handful of nuts (i.e. Almond, Walnuts)

10:30 - 10:45 Morning Snack
Option 1: 20 pcs of Cherry Tomatoes
Option 2: 1 Peach + a handful of nuts
Option 3: Chicken Breast Salad

12:00 - 13:00 Lunch
Eat out with Colleagues: Korean/ Japanese/ Western Dishes (I always try to choose the ones that have more protein and veggie, and less carbs i.e. Shabu Shabu with Beef and Veggies or Seafood Salad or Bulgogi with half portion of the rice)

15:30 - 15:45 Afternoon Snack
Option 1: Cold pressed/ Freshly squeezed Fruit & Veggie Juice

Option 2: 5 raw mini bell peppers
Option 3: 1 pack of Cocovill Chicken Breast - no cooking required (

18:30 - 19:00 Dinner
Option 1: Grilled Half Chicken + Hot Veggies
Option 2: Grilled Fish/ Sashimi + Salad/ Hot Bean Sprouts
Option 3: Beef + Tofu & Veggie Soup

20:00 - 22:00 Workout
Weight Training + Abs (3 Days a week) + Cardio (3 LISS and 2 HIIT a week)

22:30 - 22:45 Protein Shake
Whey Protein Powder + Low Fat Milk


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  3. Hi! Loved this article! It must be so amazing to be able to go abroad for work like that, especially because you have a passion for travelling. What impresses me the most is how you have stayed motivated all this time and that truly inspires me to try my best to. I have a question for you: I read that you use Whey Protein powder, when did you start to use it ?

    Thanks for the article! And I can't wait for more updates on your experience in Korea.

  4. Thanks for putting this up Emi! I'm trying to stick more to a high protein diet myself and have been weight lifting 3 times a week. I was wondering, do you lift 5 times a week? Well done for making such amazing progress! xx

  5. Wow, the food looks amazing. When I was in Korea, I really struggled to find food!

  6. Hey emi,thank you!you really help me a lot with your question:do you still follow the bbg or you created a program ad-hoc?


    1. Hi! right now I am mostly doing my own workouts i.e. cardio + some lifting (: but I do plan to start the BBG again once i get back to hk!

  7. Emi, thank you so much for this post. I am also living in South Korea, moved here two months ago and it is difficult trying to stay healthy. I am happy you shared this so I can try to incorporate more healthy food in my diet while living here. Quick question, I am planning on starting the BBG this monday, how long did it take you to see results and how was your eating habits? Were you eating 100% healthy? Maybe you've already addressed this in your earlier posts, if you did, sorry, I'll try to find it. Thanks! Stay awesome.

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