Meal Ingredients

1 small red onion diced

2 cloves garlic
Lumpia 5 cups shredded cabbage
1 cup schredded carrot (medium)
1 small red bell pepper

4 pcs round eggplant quartered

2 pcs small ampalaya quartered
1/2 bundle string beans
1 pc sweet potato kamote quartered
8 pieces okra
1 pc tomato cubed
1 pc onion cubed
Pakbet
1 /2 kilo bagnet
1/4 anchovy sauce bagoong isda

1 pc small green papaya

2 cups kalabasa
patola
tanglad
Bulanglang w/ pritong isda 3 medium tomatoes sliced
10-15 small okra
1 cup malunggay
4 cloves garlic
1 thumb ginger (done)
half kilo galunggong

1/2 kilo boneless chicken

1 tbsp curry powder
1 pc potato cubed
4 gloves garlic minced
2 celery stalks
Chicken Curry
1 pc red bell pepper
2 pcs long green pepper
1 pc onion chopped
 Chicken Curry

2 thumbs ginger (done)

2 cups gata
1/2 cup all purpose cream

bread
milk
sausage
eggs
French Toast apple
pineapple
vanilla
cinammon
butter

4-6 pcs of cut fish

1 medium red onion
tanglad
malunggay leaves
Sinabawang Isda
kamote leaves
3 medium tomatoes
ginger (done)

Bangus
Daing na Bangus Eggs
tomato
okra

munggo
alugbati
malunggay
tomato
Munggo w pork
onion
garlic

pork cube
pork slices
Grocery items Count plastic for sabaw
Chicken breast 10 fillets iodized salt
kalabasa 1 half cut vegetable oil
sitaw 2 strings
onion 10 pcs
grain pasta 1 medium
cherry tomatoes 2 bags
spinach 2 bags
romaine 3 bags
chickpeas 2 cans
Pesto 1 jar
tortilla wrap 2 packs
red bell pepper 2 pcs
zucchini 1 pc
cucumber 1 pc

carrot 1 pc
coriander 1 pack
corn 1 pc
big tomatoes 2 pcs
rice 5kgs
avocado 2 pcs
ranch dressing 1 bottle
white bread 1 pack
milk 6 boxes
sausage 1 pack
egg 1 dozen tray
canned pineapple 2 cans
canned peaches 2 cans

cinammon
butter 1 big
green pepper 4 pcs
mushrooms 3 packs
cheddar cheese 1
bangus 3 pcs
okra 2 packs
mozarella 1 small
broccoli 1 pc
banana 1 tali
orange 2 pcs
 Monday
Breakfast
1/4 cup milk
1/4 cup crumbled feta

12 cherry tomatoes
12 basil leaves
Healthy Egg Muffins 2 spring onions (finely sliced)
2 cups chestnut mushroom
3 tbsp fresh parsley (chopped)
1/4 cup grated parmesan
1 bell pepper (half green half red)
2 cups packed fresh baby spinach

Tuesday
Breakfast
butter for cooking
vegetables - onions, green bell
pepper, bacon, spinach
white or brown mushroom
eggs
Breakfast Vegetarian Quesadilla
milk, salt and pepper
flour tortillas
white cheddar cheese
non-stick cooking spray

Wednesday
Breakfast
1/2 cup oats
Milk
Chia Seeds
Flax Seeds
Yogurt
Overnight Oats
honey
 Overnight Oats

strawberry, berries, almonds

Thursday
Breakfast

1/4 cup milk

1/4 cup crumbled feta

Healthy Egg Muffins

12 cherry tomatoes
12 basil leaves
2 spring onions (finely sliced)
2 cups chestnut mushroom
3 tbsp fresh parsley (chopped)
1/4 cup grated parmesan
1 bell pepper (half green half red)
2 cups packed fresh baby spinach

Friday
Breakfast

1 ripe banana
2 eggs
1/4 cup gluten free oats
Banana Oatmeal Pancake w/
Bacon pinch of salt and cinammon
Banana Oatmeal Pancake w/
Bacon
1 spoonful peanut butter
butter for cooking
1 slice melon
 Monday
Lunch
Sesame oil
Boneless chicken
Teriyaki Sasuce (soy sauce, raw brown
sugar, rice vinegar, fresh ginger)
sesame seeds
2 cups edamame seeds
Chicken Teriyaki Bento Box chili flakes
sea salt
brown rice
salad (salad greens, radish)
dressing
fruit of choice

Tuesday
Lunch

1/4 boneless chicken

1 tbsp curry powder
1 pc potato cubed
4 gloves garlic minced
2 celery stalks
1 pc red bell pepper
2 pcs long green pepper
Chicken curry Bento
1 pc onion chopped
2 thumbs ginger (done)
2 cups gata
1/2 cup all purpose cream

Cucumber salad - cherry tomatoes,

cucumber, red onion, olive oil, chili
powder, cumin, lime juice, salt and
cilantro, cashews
fruit of choice

Wednesday
Lunch
1/4 boneless chicken
3 bell peppers
1 tsp salt, pepper to taste
olive oil
onion, garlic, smoked paprika
Chicken Tinga Bowl
dried oregano, cumin
Chicken Tinga Bowl

crush-fire roasted tomatoes

black beans

Thursday
Lunch / Dinner

cilantro lime rice

1 cup rice
2 cups of chicken stock
2 cups chicken broth
1 tbsp butter
1 large lime (2tbsp juice, tsp zest)
1/3 cup finely chopped cilantro

Taco Meat
1/4 ground beef
1 tbsp chili powder
Taco Bowl 1 tsp paprika, cumin
1/4 ground cayenne pepper
1/2 cup mild picante sauce

Toppings
1 can black beans
1 can corn
sharp cheddar cheese (grated)
sour cream
fresh cilantro
lime
avocado, tomatoes,

Friday
Lunch/Dinner
200 grams shrimp
3 zucchini (spiraled)
1 tbsp olive oil
1 tsp cumin
1 knob fresh ginger
 1 tsp minced garlic
garlic
1 pinch of cayenne pepper
1/4 cup lime juice
fresh cracked pepper
Shrimp with Zucchini Noodles
Yogurt sauce
3 tbsp greek yogurt
2 tbsp olive oil
1 pinch ground cumin
1/2 tsp salt and black pepper

Salsa
handful cheery tomatoes diced
1 jalapeno
1/2 red onion, finely minced
1/4 cup freshly chopped cilantro
Things to Buy

MEAT QTY
Boneless Chicken 2 kilos
Ground beef 1/2 kilo

Shrimp 500 grams

Chimken for the Doggos 3 kilos

VEGETABLES QTY
cherry tomatoes 2 pcs
basil leaves 1 pack

spring onion 1 tali

chestnut mushroom 1 pack
parsely 1 pack
green bell pepper 2 pcs
red bell perpper 2 pcs
baby spinach 2 packs
romaine lettuce 1 pack
radish pink 1 pc
cucumber 2 pcs
lime 2 pcs
cilantro 1 pack

Zucchini 3 pcs
CONDIMENTS QTY
cumin
smoked paprika
cayenne pepper
teriyaki sauce
dried oregano
chicken stock 1
olive oil small

chili powder

mild picante sauce

chili flakes
sea salt
brown rice
DAIRY/POULTRY QTY
Milk 5 cartons
Feta Cheese

butter
cheddar cheese
sour cream

FRUITS QTY
Apple 3 pcs
Banana half tali
BEANS QTY
black beans 2 pcs
edamame 2 pcs
corn 1 can
 Monday
Breakfast
1/4 cup milk
1/4 cup crumbled feta
12 cherry tomatoes
12 basil leaves
2 spring onions (finely sliced)
Healthy Egg Muffins
2 cups chestnut mushroom
3 tbsp fresh parsley (chopped)
1/4 cup grated parmesan
1 bell pepper (half green half red)
2 cups packed fresh baby spinach

Monday
Lunch
Sesame oil
Boneless chicken
Teriyaki Sasuce (soy sauce, raw
brown sugar, rice vinegar, fresh
ginger)
sesame seeds
2 cups edamame seeds
Chicken Teriyaki Bento Box
chili flakes
sea salt
brown rice
salad (salad greens, radish)
dressing
fruit of choice
 Tuesday
Breakfast
butter for cooking
vegetables - onions, green bell
pepper, bacon, spinach
white or brown mushroom
eggs
Breakfast Vegetarian Quesadilla
milk, salt and pepper
flour tortillas
white cheddar cheese
non-stick cooking spray

Tuesday
Lunch

1/4 boneless chicken

1 tbsp curry powder
1 pc potato cubed
4 gloves garlic minced
2 celery stalks
1 pc red bell pepper
2 pcs long green pepper
Chicken curry Bento 1 pc onion chopped
2 thumbs ginger (done)
2 cups gata
1/2 cup all purpose cream

Cucumber salad - cherry tomatoes,

cucumber, red onion, olive oil, chili
powder, cumin, lime juice, salt and
cilantro, cashews
fruit of choice
 Wednesday
Breakfast
1/2 cup oats
Milk
Chia Seeds
Flax Seeds
Yogurt
Overnight Oats
honey
strawberry, berries, almonds

Wednesday
Lunch
1/4 boneless chicken
3 bell peppers
1 tsp salt, pepper to taste
olive oil
onion, garlic, smoked paprika
Chicken Tinga Bowl
dried oregano, cumin
crush-fire roasted tomatoes
black beans
 Thursday
Breakfast
1/4 cup milk
1/4 cup crumbled feta
12 cherry tomatoes
12 basil leaves
2 spring onions (finely sliced)
Healthy Egg Muffins
2 cups chestnut mushroom
3 tbsp fresh parsley (chopped)
1/4 cup grated parmesan
1 bell pepper (half green half red)
2 cups packed fresh baby spinach

Thursday
Lunch / Dinner

cilantro lime rice

1 cup rice
2 cups of chicken stock
2 cups chicken broth
1 tbsp butter
1 large lime (2tbsp juice, tsp zest)
1/3 cup finely chopped cilantro

Taco Meat
1/4 ground beef
1 tbsp chili powder
Taco Bowl 1 tsp paprika, cumin
1/4 ground cayenne pepper
1/2 cup mild picante sauce
 Taco Bowl

Toppings
1 can black beans
1 can corn
sharp cheddar cheese (grated)
sour cream
fresh cilantro
lime
avocado, tomatoes,

Friday
Breakfast

1 ripe banana
2 eggs
1/4 cup gluten free oats
Banana Oatmeal Pancake w/ Bacon pinch of salt and cinammon
1 spoonful peanut butter
butter for cooking
1 slice melon

Friday
Lunch/Dinner
 200 grams shrimp
3 zucchini (spiraled)
1 tbsp olive oil
1 tsp cumin
1 knob fresh ginger
1 tsp minced garlic
garlic
1 pinch of cayenne pepper
1/4 cup lime juice
fresh cracked pepper
Shrimp with Zucchini Noodles
Yogurt sauce
3 tbsp greek yogurt
2 tbsp olive oil
1 pinch ground cumin
1/2 tsp salt and black pepper

Salsa
handful cheery tomatoes diced
1 jalapeno
1/2 red onion, finely minced
1/4 cup freshly chopped cilantro

MEAT QTY CONDIMENTS QTY

Boneless Chicken 2 kilos cumin
Ground beef 1/2 kilo smoked paprika
Shrimp 500 grams cayenne pepper
Chimken for the Doggos 3 kilos teriyaki sauce
dried oregano
DAIRY/POULTRY QTY chicken stock 1
Milk 5 cartons olive oil small
Feta Cheese chili powder
butter mild picante sauce
cheddar cheese chili flakes
sour cream sea salt
brown rice

FRUITS QTY
Apple 3 pcs VEGETABLES QTY
Banana half tali cherry tomatoes 2 pcs
basil leaves 1 pack
spring onion 1 tali
BEANS QTY chestnut mushroom 1 pack
black beans 2 pcs parsely 1 pack
edamame 2 pcs green bell pepper 2 pcs
corn 1 can red bell perpper 2 pcs
baby spinach 2 packs
romaine lettuce 1 pack
radish pink 1 pc
cucumber 2 pcs
lime 2 pcs
cilantro 1 pack
Zucchini 3 pcs
Healthy Egg Muffins
Ingredients

Egg base
1 tablespoon
6 large eggs
¼ cup milk - optional – you can substitute for any plant-based milk or omit it entirely
Salt and pepper to taste

Feta, Cherry Tomatoes & Basil (for 6 egg muffins)

¼ cup crumbled feta
12 cherry tomatoes
12 basil leaves
2 spring onions - finely sliced

Mushrooms, Parsley & Parmesan (for 6 egg muffins)

1/2 tablespoon
2 cups chestnut mushrooms
Salt and pepper
3 tablespoons fresh parsley - chopped
¼ cup grated parmesan

Bell Peppers, Sundried Tomatoes & Spinach (for 6 egg muffins)

1/2 tablespoon
1 bell pepper - chopped (I used ½ green and ½ red bell pepper)
Salt and pepper
3 sundried tomatoes
2 cups packed fresh baby spinach
Instructions

Egg base (same for all variations)

Preheat the oven to 400F (200C). Coat a muffin pan with extra-virgin olive oil. Or, you can use silicon liners too.
Crack the 6 eggs into a large bowl, add salt and pepper and the milk (if using it), and whisk until the eggs are airy and fluffy.

Feta, Cherry Tomatoes & Basil

Roughly chop the basil leaves, and cut in half the cherry tomatoes.
Add 4 cherry tomato halves to each muffin tray, and sprinkle with the chopped basil, crumbled feta, and spring onions.
Fill each muffin tray with the egg mix until they are ¾ full, and bake at 400F (200C) for 15-20 minutes until the egg muffins look golden on top. Remove the pan
oven, let the muffins cool slightly, and then remove them from the pan.

Mushrooms, Parsley & Parmesan

Chop the mushrooms. Heat a pan on medium heat, add the extra-virgin olive oil, add the mushrooms, salt, and pepper to taste, and let them cook for 5 minutes
chopped parsley, and remove it from the heath.
Divide the mushrooms evenly into the muffin tray, add the parmesan, and fill each muffin cup with the egg mix until they are ¾ full and bake at 400F (200C) for
minutes until the egg muffins look golden on top. Remove the pan from the oven, let the muffins cool slightly, and then remove them from the pan.

Bell Peppers, Sundried Tomatoes & Spinach

Heat a pan on medium heat, add the extra-virgin olive oil, add the chopped bell peppers, salt, and pepper to taste, and let them cook for 5 minutes. Add the bab
and let them wilt for a couple of minutes. Chop the sundried tomatoes, and mix them in.
Divide the mixture evenly into the muffin tray.
Fill each muffin cup with the egg mix until they are ¾ full, and bake at 400F (200C) for 15-20 minutes until the egg muffins look golden on top. Remove the pan
oven, let the muffins cool slightly, and then remove them from the pan.

Chicken Teriyaki Bento Box

Ingredients
1 chicken thigh - or chicken breast – boneless
1/2 tablespoon sesame oil
Teriyaki sauce:
1 tablespoon - or 3 tablespoons low sodium soy sauce
1/4 cup water
1 teaspoon raw brown sugar
1 tablespoon rice vinegar
1 teaspoon fresh grated ginger
Toppings:
1 sesame seeds
1/2 cup spicy edamame
¾ cup cooked brown rice - around ¼ cup (50 g) uncooked rice per bento box
Salad
2 cup mixed salad leaves
2-3 finely sliced radish
1 teaspoon sesame seeds
1/4 tablespoon sesame oil
1/2 tablespoon rice vinegar
1/2 tablespoon soy sauce
1 teaspoon raw brown sugar

Instructions

Chicken Teriyaki
Heat the oil in a large frying pan over high heat.
Add the chicken and let it brown for 3 minutes on each side, then remove from the pan and set aside.
Combine the sauce ingredients and pour into the pan.
Let the sauce come to a boil and cook for 1-2 minutes until it starts to thicken. Then add the chicken and its resting juices back into the pan.
Cook for 2-4 minutes, turning it quite often until the chicken is cooked through and the sauce is nice and sticky.
Remove from the heat, let it rest for a few minutes, and cut into slices.
Salad
In a small bowl, whisk together the rice vinegar, soy sauce, sesame oil, and water and set it aside.
In another bowl, toss the mixed salad leaves, radish, and sesame seeds together with the dressing (see note 1).
Bento Box Assembly
Assemble all ingredients into your bento box.
Let everything cool down at room temperature before sealing.
Enjoy your bento box at room temperature.

Breakfast Vegetarian Quesadilla

Ingredients