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14-Day Kpop Idol Diet Plan: Healthy Weight Loss

Jason Park
Published by: Jason Park
Last updated:

Many people want to lose weight but don’t have the dedication to start. So, we’ve created a 14 day kpop idol diet plan for you to follow.

The diet consists of sweet potatoes, chicken breasts, and much more nutrition. Try it for yourself and see what changes you can make.

Idols are known to follow a very strict diet, this is where many idols create their own diet, or their personal trainer does it for them. People get curious about what their diet looks like and want to try it themselves, 

That’s where we’ve studied all those diets closely and created an all in one diet for you to follow.

What is the Kpop Idol Diet Plan?

The Kpop idol diet plan is a diet we’ve created out of tens of different Kpop diets. There are many different diets on the internet, but which one is the best and what works, well we’ve found this out for you, and out of all those diets, we’ve created one idol diet plan that works for almost everyone.

It might take time, in the beginning, to adjust to it. However, over time you’ll get used to it and start enjoying it. You always see idols dieting, but it’s very hard to stay consistent. That’s why we’ve created this 14 day diet for you to follow.

Most often, the Korean culture is very different from the Western, and that’s understandable. In the US, there’s no such thing as being an Ullzang, and the beauty standards are also very different. If you’re looking to lose weight, try to follow this 14 day idol diet plan and see for yourself.

Kpop Idol Diet Plan: Healthy Weight Loss

Kpop Idol Diet Plan

Day 1: Introduction

The first day is the hardest, and that’s what we call the introduction. There will be a lot of change for most people, and that’s difficult. The first day we start off with sweet potatoes and some boiled eggs, which are known to be very healthy and are easy to make.

  • Breakfast: 2 Soy Sauce Eggs
  • Lunch: Salad
  • Dinner: Sweet potato

Day 2: Eat Vegetables

On the 2nd day, you’ll start to eat more vegetables and lower the calorie intake. We’ve added some meat into the diet, which makes it easier to eat. There are many options you can change, but this one is the easiest, and there’s a lot of variation for you to try out.

  • Breakfast: Banana smoothie or any other fruit
  • Lunch: Salad
  • Dinner: Noodles

Day 3: Eat More Vegetables

On the 3rd day, you’ll start to get used to it, and we’ve implemented more vegetables into the diet. The reason is that vegetables are healthy and also fill up your stomach. If you’re still feeling hungry after the three meals, you can eat another salad.

  • Breakfast: 2 Soy Sauce Eggs
  • Lunch: Tofu porridge with Tofu
  • Dinner: Kimchi Fried Rice

Day 4: Decrease Calorie Intake

Now that we’ve come to the 4th day, we’re starting to decrease the calorie intake. It will start to get harder the more you follow this diet. However, the variations of foods you’ll get to try might be compensating for you.

  • Breakfast: Yogurt
  • Lunch: Sweet Pumpkin Soup
  • Dinner: Rice with Kimchi

Day 5: Drink Water

It’s very important to drink a lot of water throughout the day, especially when you’re dieting. You don’t want to get dizzy or tired. We recommend drinking at least 3 to 5 glasses of water a day to stay hydrated and maybe even mix some smoothies within the diet.

  •     Breakfast: Fried Rice
  •     Lunch: Salad
  •     Dinner: 2 Soy Sauce Eggs

Day 6: Eat a Healthy Breakfast

Breakfast is the most important meal of the day, so make sure to not skip it and try eating it every day. There are many people that don’t even eat breakfast, which isn’t good. We’ve mixed a lot of different ingredients that you might like.

  •     Breakfast: Rice Porridge
  •     Lunch: Salad
  •     Dinner: Steamed Cabbage with Meat

Day 7: Exercise

Exercising is very important if you want to fasten the progress, it won’t happen overnight, and Kpop idols are known to exercise at least 2x a week. So, make sure to follow this routine or add it into your routine if you haven’t been doing this already.

  •     Breakfast: Smoothie
  •     Lunch: Salad
  •     Dinner: Bibimbap

Day 8: Don’t Eat After 7pm

Try to avoid eating after 7pm, this will help you avoid snacks. Many studies have shown that eating at midnight isn’t as healthy as it sounds. It might be tempting but try to avoid this at all costs. Even if you are very hungry, try going to bed early.

  •     Breakfast: Yogurt
  •     Lunch: Salad
  •     Dinner: Bulgogi with Rice

Day 9: Drink More Water

Remember to drink more water and hydrated, no matter how many times we mention it. Many people still forget it, and that’s why we keep saying drink more water. Start carrying some bottles of water in your bag and keep remembering it.

  •     Breakfast: Yogurt
  •     Lunch: Salad
  •     Dinner: Gimbap

Day 10: Exercise

Don’t forget to keep exercising. Like we said before, it’s one of the main takeaways to losing weight. Idols go through hours of dance practice to stay fit, and outside their dance practice, they often go to the gym to do even more exercising.

  •     Breakfast: Banana Smoothie
  •     Lunch: Salad
  •     Dinner: Gochujang Pork with Rice

Day 11: Drink More Water

Remember to keep drinking water and stay hydrated, also stay active, and don’t take naps. Try to maintain a sleep schedule that you stick to every day. This will make your life easier, and it will become a routine.

  •     Breakfast: Yogurt
  •     Lunch: Salad
  •     Dinner: Kimchi Fried Rice

Day 12: Eat a Healthy Breakfast

Don’t forget to eat a healthy breakfast and don’t skip it. Like we said before, consistency is key, and once you’ve gotten used to it, it will get easier. Now that you’ve come to the 12th day, we want to congratulate you since 90% probably already gave up!

  •     Breakfast: Sandwich
  •     Lunch: Salad
  •     Dinner: Small Steak

Day 13: One More Day left

One more day left, and you’re finally done with the idol diet. We hope you’ve enjoyed the progress and tried out some new foods. For us personally, it has been a life changer, and we’re sticking to this diet for as long as possible.

  •     Breakfast: Spicy Bean Sprout Pork with Rice
  •     Lunch: Salad
  •     Dinner: Small boll of Udon noodles

Day 14: The Final Day

On the last day, it will be significantly less than the other days. This is the final day, and we hope that you’re excited to finally complete the Kpop idol diet. You should start looking at how much weight you’ve lost in 14 days and keep at it!

  •     Breakfast: Bibimbap with Raw Vegetables
  •     Lunch: Sweet Potato
  •     Dinner: Salad

Kpop Idol Diet Plan Tips

Kpop Idol Diet Plan Tips

Now that you’ve followed the 14 day diet, it’s important to follow some tips that are handy to have. If you’re hungry throughout the day, make sure to drink a lot of water. This will help you stall the hunger and prevent you from getting dizzy.

This happened to me when I first started out and ate less food than I normally ate. Over time I got used to it, but it’s extremely important to drink lots of water, and it helps to stay hydrated. Another tip that is useful is to start exercising. Here is my favorite Kpop idol workout routine

You can try working out, and if it’s too hard in the beginning, make sure to rest more than the average person. The only important thing is that you finish the workout routine. It doesn’t matter how long it takes.

Once you’ve gotten used to working out, you’ll start to enjoy it, and eventually, it will become a routine. Just get started and see for yourself.


Now that you’ve come to the end of the article, you probably know that the 14 day idol diet isn’t easy to follow, especially for beginners. However, once you’ve gotten used to it, it will become a routine, and you’ll stick to it.

This idol diet is made out of many different Kpop diets, and we’ve combined it to create the best solution for you. Even if you don’t like dieting, it’s worth trying out, especially if you want to lose weight. 

Many people with diet plans normally never want to get started or don’t know how to. We’ve created a free 14 day diet plan for you to follow at home. It’s really as easy as it sounds. Just follow the 14 day diet, and eventually, you’ll start to lose weight.

It might take longer than others for some people, but you’ll get there, especially if you are dedicated and consistent. Consistency is the most important key to losing weight.

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    About The Author

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    Jason Park

    Jason has been living in Seoul for over 4 years, and during that time, he has experienced many of the city's hidden stores. He loves to write about his experiences and share them with others. Jason has been quoted and referenced by different major media companies like Mashed, Distractify, ThePrint and TastingTable. In his free time, he likes to watch Korean dramas and learn more about Korean culture.

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