Table 3 Meal Planning Guide

Healthy Foods for a Healthy Lifestyle

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sardines With Noodles with Noodles con Beefy Egg Lady finger Panchomolo Cornato Balls
Egg MoringaOlfera Veggies omelet
Ingredients: Ingredients: Ingredients: Ingredients
Ingredients: Ingredients: Ingredients: 2 tbsp. oil
1 can sardines 1 pack instant 1 can Corned 5 pcs. Okra 3 pcs. Chorizo Potato(mashed)
2 cloves garlic, noodles 1 pack instant beef ½ small can 1 pack 1 can Corned
minced 5 stalk noodles 1 piece Egg meatloaf pancitmolo beef
1 medium onion, malunggay 1/8 kl. Cabbage, 1 piece Onion 2 pcs. Eggs Malunggay 2 tbsp. oil
chopped ( moringaolfera) shredded (chopped) (beaten) 1pc.Onion 1 onion
Salt&Pepper 2 cups water 1 piece small 2 tsp. Oil 5 tbsp. oil (chopped) (chopped)
Cooking oil carrot cube Pinch of salt 2 cloves garlic 2 cloves garlic
Procedures: Procedures: 2 cup water Procedures: Procedures: (chopped)
In a bowl, mix In a casserole boil Boil the okra for Patola (optional) Procedures:
together the water. Add Procedures: Heat the pan. Put 2 minutes. Cut 1 pc. Tomato Boil the potato
Breakfast
beaten eggs, salt, instant noodles In a casserole, 2tsp. of oil. Sauté the both ends of Season to taste and let it cool.
and pepper. In a and cook for 5 boil water. Add onion together the okra then Mashed. Set
frying pan, heat minutes. Add instant noodles the corned beef removed the Procedures: aside. Sauté
the oil and sauté seasonings and and cook for 5 and egg. Cook for seeds and set Saute garlic and garlic and onion,
the garlic and malunggay minutes. Add 2 minutes. Serve aside. Mashed the onion and add corned beef
onions. Stir until leaves. Simmer carrots and hot. meat loaf tomato. Add the and stir. Let it
done. Add the for a minute. seasonings and together with the chorizo and add cool and set
sardines, cook for Serve and enjoy. simmer for a beaten eggs with water. Simmer aside. In a bowl,
about 2 minutes. minute. Add pinch of salt and for 5-10 minutes. prepare the
Pour in the egg cabbage. Serve add okra. Heat Add the pancit mashed potato
mixture and and enjoy. the oil then pan- molo and simmer and the sautéed
continue cooking fry the okra with for another 10 corned beef and
until it done. meatloaf and egg minutes. Add form into balls.
until golden thepatola,malung Deep fry until
brown. Serve hot. gay leaves. golden brown.
 Sweet and Sour Cabbage Beef Sardines with Mega Sarpia KichayBihon Tuna con Eggplant
Fish with Pork Papaya and Tomato noodles with
and Beans Ingredients: Malunggay Ingredients: Ingredients: malunggay
1 can corned beef 2 cloves garlic Ingredients: leaves
Ingredients:
1 whole medium
¼ cabbage, Ingredients: 1 can sardines (chopped)
size fish shredded 1 can sardines 1 onion 1 pc. Onion 2 cloves garlic Ingredients:
1 tsp. salt 2 cloves garlic, 1 medium (chopped) (chopped) 3 medium tomato
½ cup sugar minced papaya, sliced 2 cloves garlic 5 pcs. Kikiam 1 pc. Onion 1 pack noodles
2 cup water 1 medium onion, 5 stalk (chopped) (slice diagonally) 1 pc. Cabbage 1 pc. Eggplant
1 can pork and chopped malunggay leaves Lumpia wrapper 1 pack bihon 1 can tuna Malunggay
beans Salt 2 cloves garlic, 2 tbsp. oil 1 bundle Pechay 3 cups of water leaves
3 tbsp vinegar Pepper minced 1 pc. Egg (cut into half) Season to taste 4 strands of
1 cup oil Oil 1 medium onion, 100 g carrots stallion leaves
1 medium Onion,
chopped
chopped (shredded) Procedures: 2 ½ cup of water
2 cloves Garlic, Procedures: Salt and Salt
minced In a frying pan seasonings Prepare all the Procedures:
Carrots heat oil, sauté Oil Procedures: Procedures: ingredients.
Tomato sauce garlic and onions. Drain tuna and Boil water. Add
Bell pepper Add corned beef Procedures: Sauté the garlic Soak the bihon in set aside the onion. Simmer
1 medium ginger, and simmer for a In a frying pan and onion. Put the the water. Set broth. Sauté for 2 minutes.
Lunch minced minutes. Add heat oil, sauté the sardines and aside. Sautegarlic garlic and onion. Add eggplant.
shredded garlic, onion and simmer for 5 and onion and Add tomato and Simmer until
Procedures:
Fry fish in a frying
cabbage, stir for a sardines. Add minutes. kikiam. Add sauté until soften. soft. Add the
pan with medium while and add salt water and let it Gradually put the water and simmer Add tuna flakes pasta noodles and
fire. Sauté onion, and pepper to simmer for 5 beaten egg and for 10.mins. Add stir until it mix in wait for 3
garlic and ginger. taste. Serve and minutes, add continue stirring. the bihon and tomato. Add the minutes. Add
Add tomato sauce enjoy. seasoning to Set aside. Put a wait for 5 broth of tuna and seasonings and
and pork and beans taste. Add papaya tablespoon of minutes and put cup of water and malunggay leaf.
and let it boil. and simmer until sautéed sardines pechay. Serve hot simmer for 3 NOTE: do not
Seasoned with salt, it reached its in a lumpia minutes then add cover for better
vinegar and sugar. doneness. Ad wrapper and roll seasonings to appearance of the
Add carrots and
bell pepper.
malunggay and it. Deep fry until taste. Add malunggay
Add fish in sauce simmer for a golden brown. cabbage and mix leaves. Let
and ready to serve. minute. Serve in the tuna. Note: simmer for 2
and enjoy. do not overcook minutes. Serve
the cabbage. hot.
 Sardines con Vegie Corned HotlogAlapet Patola de Meatloaf Patty Sotanghon Veggie Soup
Pechay Beef Malu MoringaMiswa Meatballs
Ingredients: Ingredients:
Ingredients: Ingredients: Ingredients Ingredients: Ingredients:
1 can sardines 1 can corned beef 1 can meatloaf 1 pack noodles
3 stalk pechay 1 pack assorted 5 pcs. Hotdog Patola (sponge (cubed) ¼ Ground pork 1 bundle saluyot
Pinch of Salt vegies ( sayote, (sliced gourd) 1pc. Potato 1pc Onion leaves
Pepper carrots, cabbage, diagonally) Malunggay (shredded) (chopped) Malunggay
Oil baguio beans) 1pc Egg (beaten) Miswa 2 pcs. Eggs 2pc Egg leaves
2 cloves garlic, 3 cloves garlic, Season to taste 1 pc. Onion 3tbsp. Oil 20g Flour 3 cups water
minced minced 1 pc. Onion (chopped) Sotanghon
1 medium onion, 1 medium onion, (chopped) 1 pc. Tomato Procedures:
chopped chopped 2 cloves garlic (chopped) Procedures:
Salt (chopped) Season to taste Mix the meatloaf, Procedures:
Procedures: Pepper 2 tbsp. oil shredded potato Combined the
In a frying pan, Oil Malunggay Procedures: and egg. Beat ground pork, Boil water in the
heat oil and sauté leaves until mix. Heat chopped onions, pot. Add 1 pack
garlic and onion. Procedures: Procedures: Saute garlic, the pan. Put some eggs and flour. noodles with its
Dinner
Add sardines and In a frying pan onion and oil and place a Add the teaspoon own seasoning.
simmer for 5 heat oil, sauté Saute the garlic, tomato. Add mixture to form of salt and Add saluyot and
minutes, add salt garlic and onions. onion and hotdog water and simmer like a patty. Serve quarter spoon of malunggay
and pepper. Add Add corned beef and stir for 2 for 10 minutes. pepper. Saute the leaves and let it
pechay and cook simmer for 2 minutes. Add the Put the miswa garlic in a lard
simmer for a
until it done. minutes. Add beaten eggs with and simmer for 2 and add the slice
Serve and enjoy. veggies except malunggay minutes and put onion and both. minute.
cabbage. Stir leaves. Put patola and season And then drop
until it done. season to taste to taste. Add the the meat balls in
Seasoned with and serve with malunggay one by one. Boil
salt and pepper rice or fried rice. leaves. the meat until
the add cabbage done. Add the
and simmer for a sotanghon and
minute. boil it for another
5 minutes. Pour
the broth and
meat balls into a
bowl. Serve hot.