Cabbage is often highlighted as a diet-friendly food due to its low calories, high fiber, and versatility. It may help promote fullness and provide key nutrients while keeping energy intake low. However, a cabbage diet should be approached with balance to avoid nutrient gaps. This article outlines the principles of the cabbage diet and offers a sample one-day meal plan.
1. Principles of the Cabbage Diet
Cabbage contains only about 25 kcal per 100 g, making it a low-calorie food. It is also rich in vitamin C, vitamin K, and antioxidants. The fiber content may support digestion and satiety. Still, relying only on cabbage may lead to imbalances, so protein and healthy fats are recommended alongside.
2. Breakfast Example
– Shredded cabbage salad with cherry tomatoes, boiled eggs, and chicken breast.
– One slice of whole grain bread for added energy.
– Lemon juice or olive oil as a light dressing.
3. Lunch Example
– Cabbage wraps filled with brown rice, tofu, or grilled salmon.
– Miso soup or light soybean paste soup on the side.
– Lean protein is recommended instead of fatty meat.
4. Snack Option
– Cabbage sticks with yogurt dip.
– Cabbage smoothie with apple and banana for a filling, nutritious snack.
5. Dinner Example
– Cabbage soup made with onion, tomato, and carrot.
– Served with grilled chicken breast or tofu steak.
– For late dinners, cabbage soup alone may be sufficient.
6. Cooking and Practical Tips
– Avoid overcooking cabbage to prevent nutrient loss.
– Combine with various protein sources such as eggs, fish, and legumes.
– Plan meals weekly to maintain variety and consistency.
– Adjust portion sizes according to personal energy needs.
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Cabbage can be a valuable part of a weight-management diet. By combining it with protein, healthy fats, and other vegetables, meals may stay both satisfying and balanced. The one-day example provided can serve as a practical guide for those considering the cabbage diet.
References and Further Reading
National Institutes of Health (NIH) – Cabbage Nutrition Data
World Health Organization (WHO) – Balanced Diet Guidelines
Food and Agriculture Organization (FAO) – Vegetable-Based Diet Studies
※ This article is for general informational purposes only. Individual results may vary, and professional consultation is generally recommended for specific dietary needs.