EAT BETTER JOURNAL
Good food.
A little more ease.
Ingredient nutrition, calorie guides and weekly meal planning in Ho Chi Minh City. Sourced Vietnamese and English articles with practical examples and related meals.
Nutrition, explainedChicken breast calories and protein: 100 g raw versus cooked
USDA reference values for raw and roasted chicken breast, with practical portion calculations and a clear distinction between ingredients and a full meal.
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Nutrition, explainedSalmon calories per 100 g: species, preparation and portions
Reference calories, protein and fat for farmed Atlantic salmon, and how to distinguish the fish itself from the finished meal.
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Everyday habitsCalories in, calories out: understanding energy without losing sight of food
Understand energy balance, the limits of daily estimates and how to build a practical eating routine without treating calories as the whole story.
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Nutrition, explainedWhat is TDEE? Use a calorie estimate as a starting point
Distinguish total daily energy expenditure from resting energy and workout calories, and learn what to check before using an estimate.
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Nutrition, explainedHow to estimate meal calories: ingredients, labels and portions
A repeatable method for ingredient calculations, serving units and batch portions, with clearly labelled worked examples.
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Nutrition, explainedHow much fibre a day? Build it into familiar meals
WHO fibre guidance, practical meal ideas and a clear distinction between a food portion and grams of fibre.
Read the article ↗︎An active lifeWhat to eat before and after a workout: plan around your day
Practical meal planning around exercise, with general fuelling guidance and ideas for a busy workday.
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Everyday habitsVietnamese milk coffee calories: calculate the drink you actually order
Milk, sugar and recipes change a coffee drink’s energy. Learn a simple calculation and practical ways to account for drinks alongside lunch.
Read the article ↗︎In the kitchenHow to keep baked chicken breast juicy and safely cooked
A practical guide to even chicken portions, a safe internal temperature and satisfying sides for a better lunch.
Read the article ↗︎Know your ingredientsSalmon and omega-3: how to choose a well-rounded meal
Look beyond omega-3 when choosing salmon: consider the portion, vegetables, dressing and the information available before ordering.
Read the article ↗︎Know your ingredientsWhat is quinoa? Cooking tips and lunch ideas
Get to know quinoa, prepare it without excess bitterness, and build a lunch with prawns, chickpeas or vegetables.
Read the article ↗︎Know your ingredientsChickpea nutrition and practical ways to serve them
Choose canned or dried chickpeas and turn them into a lunch with grains and vegetables, with practical preparation tips.
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Know your ingredientsDoes tofu contain protein? Building a plant-based lunch
Tofu can contribute plant protein. Learn how to choose a texture, pair it with vegetables and check ingredients before ordering.
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In the kitchenBetter roasted vegetables: preparation, spacing and serving
Prepare vegetables, avoid overcrowding the tray and build a lunch around broccoli, carrots, pumpkin and a main you enjoy.
Read the article ↗︎Everyday eatingChoosing a salad dressing: ingredients, sodium and portions
Look beyond a low-fat label: check serving size and sodium, taste dressing gradually and try a simple lemon-and-herb direction.
Read the article ↗︎Meal planningMeal prep in Ho Chi Minh City: cook yourself or order?
Compare cooking and meal delivery by schedule, usable cost, storage and taste, with a mixed approach for busy weeks in Ho Chi Minh City.
Read the article ↗︎Meal planningWeekly meal plans in Ho Chi Minh City: where to start
Choose meal days, portions and a subscription length that fit your real week before committing to a monthly plan.
Read the article ↗︎City livingOffice lunch delivery: five details to confirm
Make office lunch easier to receive: confirm the address, timing, handover, storage and complete delivery price.
Read the article ↗︎Choosing wellHow to read a healthy menu: ingredients, portions and allergies
A dish name and photograph cannot tell you everything. Check ingredients, dressing, portions and allergy suitability before ordering.
Read the article ↗︎Meal planningMeal-plan costs: compare the meals you will actually use
Compare meal prices, delivery fees, usable days and change terms when choosing a weekly or monthly meal plan.
Read the article ↗︎Food fundamentalsWhat is a healthy meal? Start with a balanced plate
Healthy eating is about more than green ingredients. Look at the whole meal and build choices that fit everyday life.
Read the article ↗︎Active livingChoosing gym meals: look beyond “high protein”
Ask about portions, protein sources and meal timing when choosing a plan around training, without guessing nutrition from photographs.
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Food fundamentalsBrown rice or white rice: choosing for everyday meals
Rice colour does not define the whole meal. Consider the grain, the sides, your preferences and reliable portion information.
Read the article ↗︎Receiving & storageEating meal prep later: storage and reheating basics
What to check at delivery, how to keep food cold and how to reheat it. Follow the confirmed instructions for each dish.
Read the article ↗︎Ordering made simplePaying Eat Better with VietQR: what to check
Verify the receiving bank, account, amount and reference, then follow your order’s payment status.
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