honestly it's not that bad once u figure out the spots. a lot of the som tum places will make it without the sugar if u ask, and the grilled chicken or pork skewers from street stalls are pretty safe. just avoid the sticky rice and the sweet sauces.

for breakfast i grab thai omelets from the morning markets, they're like 10 baht each and just egg with a little fish sauce. pair that with some cucumbers and tom yum soup without coconut milk and ur set for like 200-300 calories. the key is finding the mom and pop shops that will customize portions for u, most are happy to if u smile and point

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ngl it's actually easier than it sounds once u stop thinking about thai food as a set menu. most places will let u order just the protein portion if u ask nicely - i get grilled chicken from the stalls near on nut bts for 40 baht and just skip the rice completely. the older vendors especially are used to people wanting smaller portions, they'll just look at u funny for a sec then give u half the normal amount for like 20 baht less

for lunch i hit up the salad places in the malls but ask for the dressing on the side and use half. sizzler salad bar is actually decent value if u stick to the veggies and avoid the pasta salad section. ends up being like 300 cal for 200 baht and u get unlimited cucumbers which is clutch

the real hack is making friends with a local food stall owner and just telling them what u want. after a few visits they'll start prepping ur stuff with less oil automatically. i have this lady near ekkamai who cuts back on the sugar in her pad kra pao for me and just loads it up with extra basil and chili instead

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I've been doing this for a while and the trick is just owning your own little routine. I usually hit up the fresh markets early and grab a big bag of raw veggies and some grilled fish, then just keep stuff in a container at work. The Isaan places are great too if you ask for sticky rice on the side and just eat a tiny bit of it.

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yeah Krua Dok Mai Kao is solid but if you're up for a detour, try Som Tum Nua near Siam Square. their som tam pu pla ra is insane if you like the fermented fish sauce kick. way more pungent than the On Nut spot, just less grilled chicken options

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