MEAL PLAN
DAY BREAKFAST SNACKS LUNCH SNACKS DINNER
1 ½ cup rice, 1 boiled egg, 1 cup 1 cup fruit salad Vegetable salad, 1banana 2 slice toasted 200g beef steak, 1 tomato, 1
black coffee bread banana or ½ cup rice
2 ½ cup rice, 2 egg omelets with 1 patty Burger no bread, ½ cup rice with veggies, 4 1 apple small size ½ cup of rice, 1 chicken breast,
tomatoes 1 tomato, slice of matchbox size of tuna 1 tomato, steamed cabbage
cucumber
3 2 pcs. Small pan desal, 1 2 slice bread, 1 ½ cup rice, 2 matchbox size of 2 cups of noodles, ½ cup rice, 1 chicken leg
scrambled egg, I slice ripe matchbox size of lean beef with ½ cup of string beans, 6pcs small shrimps, without skin, ½ cup chopped
papaya meat (adobo flavor), 1 banana heart and 1cup of mixed with palabok tomato, cabbage and cucumber
glass pure pineapple eggplant (Kare-kare) sauce with 2 tsp. apple cider dressing
juice
4 1 hotdog bun, 1 regular size 1 cup mami noodles, ¼ ½ cup rice, 3 matchbox size of 2 smidges doughnut ½ cup rice, 1 pc. Steamed
grilled hotdog, ½ pure orange chicken breast small size embutido, 1 slice of ripe papaya salmon (18x5cm), 1 slice ripe
juice diluted to 1 glass of water mango
5 2 slices of bread, ¼ cup tuna, 1 1 cup sotanghon ½ cup rice, 2 matchbox size of ½ cup of melon, ½ cup rice, 2 slices of fried
pc. Leaf of lettuce 1 teaspoon noodles, ¼ chicken beef with 1 cup cabbage, ½ cup pakwan, papaya bangus with ¼ cup carrot sticks,
mayonnaise for dressing, 1 breast baguio beans (Pochero) bell pepper
glass of fresh non- fat milk
6 2 slices of bread, ½ slice of 2 slices of bread, 1 slice ½ cup rice, ¼ cup menudo (pork) 2 pcs boiled saba ½ cup rice, 2 pcs of fish
bread, 2 tablespoons of baked of bacon, 1 slice of with carrots, 3 pcs small small size shanghai (3inches), 1 slice
ground omelet melon mangosteen watermelon
7 1 pc lakatan, 1 pan desal, 1 1 cup arroz caldo, 1 pc ½ cup rice, ¼ chicken breast 1 packed Instant ½ cup rice, 2 matchbox of pork
slice of ham boiled egg (Afritada), steamed baguio beans mami noodles barbeque, 1 cup of lettuce with
(seafoods flavor) 2 teaspoons of vinegar for
dressing
8 ½ cup rice, 1 pc red egg with 1 ½ pc of pancake with 1 ½ cup rice, ½ cup of beef 1 cup Wanton soup ½ cup rice, 2 pcs medium size
pc tomato, I slice of melon tsp of butter caldereta with potato and with 1 matchbox of eggplants, 1 pc of egg,
carrots size of beef teaspoon of oil for frying, 4 pcs.
Of lanzones
9 ½ cup rice, 1 slice daing na 5 pcs of cookies ½ cup rice, ½ grilled chicken leg, I pc boiled yellow ½ cup rice, 1 ½ cups of steamed
bangus (dried Milkfish) 2 cups of veggie salad (lettuce, camote mussels, 2 cups spinach sauté
cucumber, green pepper, with 1 tsp oil
tomato), 2 tsp. vinegar for
dressing
10 2 slices of bread, 1 slice grilled 1 slice of plain bibingka ½ cup rice, 2 slices of Rellenong 2 slices of bread,1 2cups veggie salad with 2 tsp
luncheon meat bangus, 1 slice fresh pineapple scrambled egg, 1 vinegar for dressing, ½ leg
cup buko juice baked chicken
