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Meal Plan

1500 kcal 40% Carbs, 20% Protein, 40% Fat

	DAY 1	DAY 2	DAY 3	DAY 4	DAY 5
BREAKFAST	• 1 slice Whole wheat bread
• 2 Tbsp Peanut butter
• 1 small Banana
• 1 cup Low fat milk	• 1 slice Whole wheat bread
• Grated cheddar cheese
• 1 small Apple
• 1 cup Yogurt	Overnight oats:
• 5 Tbsp Rolled oats
• 2/3 cup Low fat milk
• 1 small Banana, sliced
• Tea / Coffee	• 1 cup Instant noodles
• 1 pc Boiled egg
• 1 slice Mango
• 1 cup Yogurt	• 1 pc Large Pan de sal
• 1 slice Cheddar cheese
• 1 pc Ponkan
• 1 cup Low fat milk
LUNCH	• 2 slices Fried fish (70grams cooked)
• 1/2 cup Brown rice
• 1.5 cup Steamed Okra	• 2/3 cup Corned Beef
• 1 cup Boiled Potatoes
• 1 cup Broccoli, blanched	• 2/3 cup Ginisang Monggo with Pork
• 1/2 cup Brown rice	• 1 stick Lean Pork BBQ
• 1/2 cup Brown rice
• 1.5 cup Pipino/Kamatis	• 140 grams Tokwa Curry
• 1/2 cup Brown rice
• 1.5 cup Carrots/Bell pepper
PM SNACK	• 1 slice Whole wheat bread
• 2 Tbsp Peanut butter
• 1 small Banana	• 1 slice Whole wheat bread
• Grated cheddar cheese
• 1 small Apple	Overnight oats:
• 5 Tbsp Rolled oats
• 2/3 cup Low fat milk
• 1 small Banana, sliced	• 1 pack Biscuits
• 20 grams Nuts
• 1 slice Mango	• 1 pc Large Pan de sal
• 1 slice Cheddar cheese
• 1 pc Ponkan
DINNER	• 1 pc Roast Chicken Thigh (store-bought)
• 1/2 cup Brown rice
• 1 cup Kimchi, 1 cup Pipino	• 2 slices Salmon Belly Sinigang (70 grams cooked)
• 1/2 cup Brown rice
• 1.5 cup Sinigang Veggies	• 60 grams Canned Tuna
• 1/2 cup Brown Rice
• 1 cup Kimchi and 1 cup Pipino	• 2 pcs Fried Chicken (drumstick)
• 1/2 cup Brown Rice
• 1.5 cup Steamed Bok choy	• 1.5 cup Chopsuey + 60 grams Chicken Liver (cooked)
• 1/2 cup Brown Rice

PDF file:

Notes:

Use canola or olive oil for cooking
60 grams of cooked meat is equivalent to the size of 2 small matchboxes.
Don’t like what’s on the menu? Eating out? Feel free to change the dish or eat what you like, but make sure you follow the recommended components (protein+carb+veggies) and portion size
Busy? It’s ok to eat the same foods for lunch and dinner. You can even prepare one dish and eat it for days. Just follow the recommended portion size and store properly.
How about Saturday and Sunday? - You need rest from a structured diet plan. Have some flexibility, enjoy a meal you’re craving, and start again on Monday.

Recipes

Recipe Book

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Shopping List

Grocery

[ ] Pan de sal
[ ] Whole wheat bread
[ ] Peanut butter
[ ] Low fat milk
[ ] Yogurt
[ ] Cheddar cheese
[ ] Rolled oats
[ ] Tea / Coffee
[ ] Canned Tuna
[ ] Corned beef
[ ] Kimchi
[ ] Nuts
[ ] Curry powder / mix
[ ] Instant gata or evap milk (for curry)
[ ] Chopsuey seasoning

Market

[ ] Banana
[ ] Apple
[ ] Mango
[ ] Ponkan
[ ] Egg
[ ] Monggo
[ ] Brown rice
[ ] Potatoes
[ ] Okra
[ ] Broccoli
[ ] Carrots
[ ] Bell pepper
[ ] Cucumber
[ ] Tomatoes
[ ] Bok choy
[ ] Chopsuey mix
[ ] Sinigang veggies (mustasa, okra (optional), kamatis)
[ ] Pork, lean (for BBQ and Monggo)
[ ] Any fish of your choice (for frying)
[ ] Salmon belly
[ ] Chicken thigh and leg
[ ] Chicken liver
[ ] Tokwa

Not included: Seasonings, aromatics like garlic, onion and ginger

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Here’s another sample meal plan:

Coach’s note:

Making healthier choices isn’t about being perfect - it’s about doing a little better each meal. Aim for small changes (like planning for 2 days only, or for breakfasts only). Keep going and take note of your wins and challenges. Every little meal or snack adds up, so keep practicing and be patient with yourself.

Kain po,

Grace Banal, MSc, RND