Light Korean Dosirak: Lunch Box for Weight Loss

Here’s my 1 Week Light Korean Dosirak plan, based on my personal experience and secrets to losing 20kg. You can achieve a healthy and amazing body too!

Don’t forget to leave a review in the comments down below and get a free Bonus Dosirak recipe!

What is Dosirak?

Dosirak is a Korean lunch box. You might have seen a Yetnal Dosirak (old-style lunch box) in Squid Game. Yennal-dosirak is the kind of lunch my parents’ generation used to take to school—usually made with rice, egg, sausage, kimchi, and other side dishes. But that was the lunch box of the rich kids.

Most students back then, during the post-Korean War era when many Koreans lived in poverty, packed simpler meals like rice with kimchi and preserved side dishes called jangajji.

Why is Korean Lunch Box so popular?

Lunch box is becoming increasingly popular in Korea, especially among office workers, students, and people who want to lose weight.

• Save Money

With the global rise in prices, eating out has become more expensive everywhere. In the past, eating at restaurants in Korea was relatively cheap compared to places like the U.S., and it still is to some extent. But these days, meal prices are going up fast. That’s why more and more Korean office workers and students are bringing their own lunch boxes to save money.

• Save Time

During lunch hours at work or university, restaurants are packed. You wait in line, wait for your food, eat, and then rush back. It all takes a lot of time. But with lunch boxes, there’s no need to go out. You can save time and enjoy a more relaxed lunch break.

• Healthy Eating

Dosirak is also loved by people who want to eat healthier or manage their diet while trying to lose weight. It gives you more control over what you eat and helps build better habits.

Why is a lunch box great for weight loss?

• Healthy Korean Meals

Dosirak is a great way to enjoy healthy and simple Korean home-cooked food. It’s a chance to reset your taste buds if you’re used to heavily seasoned or greasy meals. Many Koreans grow up eating these kinds of balanced meals at home.

• Packed with Nutrients

You can fill your lunch boxes with the protein you want—like meat or eggs—and add a variety of vegetables to cover your nutritional needs in one meal. It’s a simple way to eat healthy without overthinking it.

• Balanced Portions

When you eat out, it’s hard to stop yourself from finishing everything that’s served, even if it’s too much. But with lunch boxes, you pack just the right amount for yourself. It’s easier to manage your portions—and portion control is one of the most important things I learned when I lost 20kg.

My 20kg Weight Loss Journey

I lost 20kg, actually more than that. When I was 14, I suddenly gained 20kg, reaching nearly 70kg. At that young age, I tried extreme diets like fasting for a week or eating only tofu for a month. Although I lost weight, it always came back, often even more. Whenever I felt stressed, I binged, then punished myself by exercising up to 4 hours a day.

After repeating this cycle endlessly, my body and mind were exhausted. That’s when I decided to change my eating habits completely. I reduced carbs and sugar, and focused on healthy meals with good fats, protein, and fiber. Instead of tasteless crash diets, I chose delicious meals I could stick with long-term. As a result, I reached 45kg and now maintain a healthy 50kg. But more than the number on the scale, I regained my health and learned to love my body.

The 1 Week Light Korean Dosirak I’m sharing is inspired by the knowledge I gained on my 20kg weight-loss journey. These recipes use easy-to-find ingredients and take just 10 to 30 minutes to prepare. They are simple, practical, and rooted in healthy Korean style.

If you’re struggling with your weight right now, I hope these dosirak recipes can be the first step toward regaining your health and confidence. And above all, help you love yourself along the way.

1 Week Light Dosirak Menu

My weekly dosirak plan holds the secret to my 20kg weight-loss. In the past, I was a diet YouTuber under the name Aloha Sunny, with over 100k subscribers. Many people have told me that my diet methods helped them achieve a healthier body. This is a home workout video with 2.5 million views.

After my YouTube channel, I wanted to become more professional about health, and now I am also a certified STOTT Pilates instructor, recognized worldwide.

I designed these effective light dosirak menus with this health knowledge.

Cooking Lesson Videos

My 1-week lunch dosirak plan for weight loss includes 5 delicious and healthy Korean meals from Monday to Friday. Each menu comes with cooking tips in easy to follow video lessons, so you can prepare them effortlessly.

Monday: Bulgogi Poke

Tuesday: Gangdoenjang Ssambap

Wednesday: Korean Salad Pasta

Thursday: Salmon Soba Kimbap

Friday: Tuna Tofu Bibimbap

Bonus Dosirak Recipe (Gift)

Share your Light Dosirak journey in the comments down below and get a free bonus recipe!

Weight Loss Secrets in Light Dosirak

• Low Carbs: My Light Dosirak doesn’t just focus on low calories. From losing 20kg, I realized the key to weight loss wasn’t calories — it was controlling the amount of carbs.
• High Protein and Healthy Fats: When losing weight, muscle loss can happen easily, so my meals are built around high protein to help maintain muscle. Also, many people think fat is bad for health, but healthy fats from oily fish and avocado help prevent blood sugar spikes during digestion and keep you full longer, helping to avoid overeating.
• Stable Blood Sugar: Have you ever felt sleepy after lunch when going back to work or school? That’s because of blood sugar spikes. Foods high in carbs and sugars cause insulin to be released excessively, which leads to blood sugar spikes. The leftover insulin turns into fat, causing weight gain. After the spike, blood sugar drops quickly, making you feel hungry again even if you’re not really hungry, increasing appetite. That’s why maintaining stable blood sugar is a very important factor in weight loss. My Light Dosirak plan is designed based on stable blood sugar control. Especially remember the order of eating: eat vegetables, then protein, then fat, and finally carbs to slow down blood sugar rise!
• Light Sauces: Instead of creamy, heavy dressings, I use light sauces that highlight the natural flavors of ingredients without overwhelming your taste buds. Spicy or heavy sauces trigger dopamine release, which makes you crave more stimulation. By enjoying natural flavors and refining your palate, you can build a healthy body long-term.
• Delicious Korean Meals: The menus are tasty enough to keep you going. Eating just plain salad without dressing won’t last and will only be a ‘short-term diet’ — you’ll likely gain back weight later. These menus aren’t about extreme restrictions but balanced, flavorful meals you can enjoy sustainably for lasting health.

From 5 Menus to 100 Dishes

The 1 Week Light Korean Dosirak is made up of 5 simple, and delicious Korean menus — and with these recipes, you might be able to create 100 different dishes. Because these recipes are so easy to adapt and tasty, you can mix and match them with your favorite meats, fish, or extra vegetables to make your own special and delicious lunch boxes.

I also included a variety of Korean-style light dressings. These dressings aren’t just for the lunch boxes — they’re perfect for other salads or as dipping sauces for meat and fish, making them really versatile and flavorful.

Why 1 Week Light Dosirak is Effective

Cooking Videos Included

Have you ever found it hard to follow a recipe book made up of only photos and text? It’s tough to know exactly how cooked a dish should be just by reading. Cooking is something you really need to see to learn properly. That’s why I created easy-to-follow cooking videos full of helpful tips so even beginners can confidently recreate the recipes. Everyone who buys this 1 Week Light Dosirak recipes will get these cooking lesson videos as a free gift!

Easy Korean Recipes You Can Make Anywhere in the World

All recipes use ingredients that are easy to find outside Korea, with helpful substitute suggestions so anyone around the world can follow along.

Low-Carb Meals

This meal plan is designed to keep carbs low, helping prevent blood sugar spikes and keeping you full longer.

High-Protein Meals

Featuring both plant and animal proteins like tofu, beef, salmon, and eggs, these meals help maintain muscle during weight loss.

Natural Sweeteners

Instead of sugar, natural sweeteners like honey and the natural sweetness of vegetables are used to keep blood sugar stable.

Delicious Weight-loss Recipes

These recipes are designed for sustainable, long-term healthy eating—not just quick dieting fixes.

Ready in Under 30 Minutes

Perfect for busy lifestyles, every recipe can be made in less than 30 minutes.

One Week, One Habit: Easy Korean Dosirak for a Healthier You

Healthy eating doesn’t have to be boring. You deserve food that fuels both your body and your mind.

BONUS DOSIRAK RECIPE (GIFT)

Don’t forget to leave a review in the comments down below and get a free Bonus Dosirak recipe!