Diet Program

Name: RHEALYN BREIS

Age:19

Weight: 40kg

Height: 146cm

Target weight/Maintaining weight: 50kg

Calories/day: 1800 – 2000calories

DAY 1:Breakfast

1 cup of rice – 206

1 sunny side up egg – 97

1 serving bowl of adobong sitaw – 129

1 slice of watermelon – 86

A glass of water – 0

Lunch

1 cup of rice – 206

1 serving bowl of pinakbet – 384

1 serving bowl of menudo – 202.5

1 piece of banana - 89

Dinner

1 cup of rice – 206

1 serving sinigang na bangus – 291

1 piece ponkan – 97
 1 glass pineapple juice - 133

Total = 2040.5

Total = 1798

DAY 2:Breakfast

cup of rice – 206

pcs scrambled egg – 140

1 pc ham – 57

1 mug herbal coffee – 8

1 pc lacatan banana - 89

Lunch

1 cup of rice – 206

1 serving pork sinigang - 290

1 serving cucumber salad – 52

2 glasses of water -

Dinner

1 cup of rice – 206

1 serving chopsuey – 282

1 pc fried tilapia – 129

1 glass mango juice – 170

Total = 1835
 DAY 3: BREAKFAST

1 cup of rice – 206

2 pieces jumbo hotdog - 178

100 grams corned beef – 251

I medium size banana – 89

1 mug of herbal coffee - 8

Lunch

1 cup of rice – 206

1 serving chopsuey with pork – 284

1 piece banana – 89

Water - 0

DINNER

cup of 4 rice – 206

1 serving fish tinola - 259

1 medium slice papaya – 120

Water –

Total= 1,807

DAY 4: BREAKFAST

1 cup of rice – 206

2 sunny side up egg – 204

1 medium size Lacatan banana – 105

1 mug of herbal coffee - 8

 LUNCH

1 cup of rice – 206

1 and half serving of pinakbet with pork – 384

1 slice of watermelon – 86

Water- 0

DINNER

1 cup of rice – 206

1 serving of stir fry cabbage with pork – 262

1 medium size pomelo – 231

1 glass of pomelo juice – 39

Water – 0

Total= 1937

DAY 5: BREAKFAST

serving bowl of lugaw w/ tofu - 243

3 pcs of pandesal - 414

1 piece of banana – 89

1 mug of herbal coffee – 8

LUNCH

1 cup of rice – 206

1 serving of odong noodles w/sardines – 501

1 piece of ripe mango – 202

Glass of water - 0

DINNER

1 cup of rice – 206

 1 serving bowl of adobong pusit – 198

1 piece of cucumber salad – 52

A glass of water – 0

Total = 2119

DAY 6: Breakfast

cup of rice – 206

pcs hotdog – 290

100 grams of ham - 145

1 medium piece if banana – 89

1 mug of herbal coffee - 8

Lunch

cup of rice – 206

1 medium slice of paksiw na bangus – 199

1 medium slice of watermelon – 86

2 glasses of orange juice – 224

Dinner

1 cup of rice – 206

1 medium size of fried tilapia – 129

1 serving of chopsuey – 211

1 medium size of lacatan banana – 105

A glass of water – 0

Total = 2104

DAY 7: Breakfast

1 cup of rice – 206

 1 piece tortang talong - 193

1 piece sausage – 268

1 mug of herbal coffee – 8

1 medium size banana – 89

Lunch

1 cup of rice – 206

serving bowl sinibawang gulay - 152

3 pcs. Fried dried pusit - 180

of slice watermelon – 86

A glass of water - 0

Dinner

cup of rice – 206

1 piece of fried chicken – 249

1 piece of ripe mango – 202

Water - 0

Total = 2042

DAY 8: Breakfast

cup of rice -206

2 pcs hotdog – 290

2 pcs scrambled egg – 140

1 piece medium banana – 89

A glass of water - 0
 Lunch

1 cup of rice – 206

1 serving bowl of tinolang manok – 125

pieces lumpiang vegetables – 160

1 piece ripe mango – 202

Water – 0

Dinner

1 cup of rice – 206

1 serving bowl of mongo vegetables with pork – 232

1 pc. Banana - 89

A glass of water - 0

Total = 1835
DAY 9: Breakfast

1 cup of rice – 206

1 sunny side up egg – 97

1 serving bowl of adobong sitaw – 129

1 slice of watermelon – 86

A glass of water – 0

Lunch

1 cup of rice – 206

1 serving bowl of pinakbet – 384

1 serving bowl of menudo – 202.5

1 piece of banana - 89
 Dinner

1 cup of rice – 206

1 serving sinigang na bangus – 291

1 piece ponkan – 97

1 glass pineapple juice - 133

Total = 2040.5

DAY 10: Breakfast

cup of rice – 206

pcs scrambled egg – 140

1 pc ham – 57

1 mug herbal coffee – 8

1 pc lacatan banana - 89

Lunch

1 cup of rice – 206

1 serving pork sinigang - 290

1 serving cucumber salad – 52

2 glasses of water -

Dinner

1 cup of rice – 206

1 serving chopsuey – 282

1 pc fried tilapia – 129

1 glass mango juice – 170

Total = 1835
 Day 11: Breakfast

1 sandwich – 252

1 boiled egg – 77

1 mug of herbal coffee -8

1 lacatan banana – 89

Lunch

1 cup of rice – 206

1 serving adobong pusit – 198

1 small tortang talong – 193

200 ml guyabano juice – 97

1 slice of watermelon - 86

Dinner

1 cup of rice – 206

1 serving ginataang gulay – 253

1 fried medium galonggong –115

1 sliced papaya – 120

1 Glass of water –

Total = 1900

Day 12: Breakfast

1 serving bowl of macaroni soup – 351

sunny side-up egg – 97

pcs. Pandesal - 146

1 mug of herbal coffee – 8

1 pc lacatan banana – 89
 Lunch

1 cup of rice – 206

1 serving chicken adobo – 215

200 ml herbal strawberry juice – 97

Dinner

1 cup of rice – 206

1 serving stir fry baguio beans w/ carrot – 182

1 fried daing na bangus – 199

1 slice watermelon – 86

Water

Total =1882

Day 13: Breakfast

cup of rice – 206

1 serving stir fry cabbage – 81

piece chicken longganisa – 180

1 mug herbal coffee – 8

1 piece la tondan banana - 86

Lunch

1 cup rice – 206

1 medium slice paksiw na bangus – 199

1 serving tortang talong – 193

1 medium slice papaya – 120

 2 glasses of water - 0

Dinner

1 cup rice – 206

1 serving adobong sitaw – 68

medium fried tilapia – 129

1 slice watermelon – 86

glasses of water – 0

Total = 1768

Day 14: Breakfast

1 cup of rice – 206

100 grms. Tocino – 323

1 scrambled egg – 91

1 pc lacatan banana – 89

1 mug herbal coffee -8

Lunch

cup of rice – 206

2 pcs small fried chicken – 152

serving ensaladang talong – 120

100 grms of grapes – 67

2 glasses of water – 0

Dinner

1 cup of rice – 206

1 serving tinolang bangus – 174.7

1 serving stir fry squash – 90.72

1 medium slice of papaya – 120

Total = 1853.42

Day 15: Breakfast

cup of rice – 206

hotdog – 290

100 grms ham – 145

1 mug coffee – 8

1 pc banana - 89

Lunch

1 cup of rice – 206

1 serving tinolang manok – 217

1 slice of watermelon – 86

2 glasses of water - 0

Dinner

1 cup of rice – 206

1 serving pinakbet – 384

1 medium sliced fried bangus – 199

1 slice papaya – 120

Total = 2156

Day 16 : Breakfast

1 cup of rice – 206

1 piece tortang talong - 193

1 piece sausage – 268

 1 mug of herbal coffee – 8

1 medium size banana – 89

Lunch

1 cup of rice – 206

serving bowl sinibawang gulay - 152

3 pcs. Fried dried pusit - 180

of slice watermelon – 86

A glass of water - 0

Dinner

1 cup of rice – 206

1 piece of fried chicken – 249

1 piece of ripe mango – 202

Water - 0

Total = 2042

Day 17 : Breakfast

1 cup of rice – 206

2 sunny side up egg – 204

1 medium size Lacatan banana – 105

1 mug of herbal coffee - 8

Lunch

1 cup of rice – 206

1 and half serving of pinakbet with pork – 384

slice of watermelon – 86

2 glasses of Water- 0

Dinner

1 cup of rice – 206

1 serving of stir fry cabbage with pork – 262

1 medium size pomelo – 231

1 glass of pomelo juice – 39

2 glasses water – 0

Total = 1937

Day 18 : Breakfast

1 cup of rice – 206

1 pc. Tomato slice – 16

1 pc. Of sunny side-up egg – 101

1 mug of herbal coffee – 8

1 piece banana - 89

Lunch

1 cup of rice – 206

1 cup of mongo vegetables soap – 232

1 glass of water – 0

1 medium slice water melon - 86

Dinner

1 cup of rice – 206

1 small bowl of tinolang manok –159

 1 serving of pinakbet - 384

1 glass of water – 0

1 medium size of Lacatan banana - 105

Total = 1798

Day 19 : Breakfast

1 cup of rice – 206

2 pieces jumbo hotdog - 178

100 grams corned beef – 251

I medium size banana – 89

1 mug of herbal coffee - 8

Lunch

1 cup of rice – 206

1 serving chopsuey with pork – 284

1 piece banana – 89

Water - 0

DINNER

cup of 4 rice – 206

1 serving fish tinola - 259

1 medium slice papaya – 120

Water –

Total= 1,807

Day 20 : Breakfast

cup of rice -206

 2 pcs hotdog – 290

2 pcs scrambled egg – 140

1 piece medium banana – 89

A glass of water - 0

Lunch

1 cup of rice – 206

1 serving bowl of tinolang manok – 125

pieces lumpiang vegetables – 160

1 piece ripe mango – 202

Water – 0

Dinner

1 cup of rice – 206

1 serving bowl of mongo vegetables with pork – 232

1 pc. Banana - 89

A glass of water - 0

Total = 1835

Day 21 : Breakfast

1 sandwich – 252

1 boiled egg – 77

1 mug of herbal coffee -8

1 lacatan banana – 89

Lunch

1 cup of rice – 206

1 serving adobong pusit – 198

 1 small tortang talong – 193

200 ml guyabano juice – 97

1 slice of watermelon - 86

Dinner

1 cup of rice – 206

1 serving ginataang gulay – 253

1 fried medium galonggong –115

1 sliced papaya – 120

1 Glass of water –

Total = 1900

Day 22 : Breakfast

cup of rice – 206

hotdog – 290

100 grms ham – 145

1 mug coffee – 8

1 pc banana - 89

Lunch

1 cup of rice – 206

1 serving tinolang manok – 217

1 slice of watermelon – 86

2 glasses of water - 0

Dinner

1 cup of rice – 206

 1 serving pinakbet – 384

1 medium sliced fried bangus – 199

1 slice papaya – 120

Total = 2156

Day 23 : Breakfast

1 serving bowl of macaroni soup – 351

sunny side-up egg – 97

pcs. Pandesal - 146

1 mug of herbal coffee – 8

1 pc lacatan banana – 89

Lunch

1 cup of rice – 206

1 serving chicken adobo – 215

200 ml herbal strawberry juice – 97

Dinner

1 cup of rice – 206

1 serving stir fry baguio beans w/ carrot – 182

1 fried daing na bangus – 199

1 slice watermelon – 86

Water

Total =1882
 Day 24 : Breakfast

1 cup of rice – 206

1 pc. Tomato slice – 16

1 pc. Of sunny side-up egg – 101

1 mug of herbal coffee – 8

1 piece banana - 89

Lunch

1 cup of rice – 206

1 cup of mongo vegetables soap – 232

1 glass of water – 0

1 medium slice water melon - 86

Dinner

1 cup of rice – 206

1 small bowl of tinolang manok –159

1 serving of pinakbet - 384

1 glass of water – 0

1 medium size of Lacatan banana - 105

Total = 1798

Day 25 : BREAKFAST

serving bowl of lugaw w/ tofu - 243

3 pcs of pandesal - 414

1 piece of banana – 89
 1 mug of herbal coffee – 8

LUNCH

1 cup of rice – 206

1 serving of odong noodles w/sardines – 501

1 piece of ripe mango – 202

Glass of water - 0

DINNER

1 cup of rice – 206

1 serving bowl of adobong pusit – 198

1 piece of cucumber salad – 52

A glass of water – 0

Total = 2119

Day 26 : BREAKFAST

1 cup of rice – 206

2 sunny side up egg – 204

1 medium size Lacatan banana – 105

1 mug of herbal coffee - 8

LUNCH

1 cup of rice – 206

1 and half serving of pinakbet with pork – 384

1 slice of watermelon – 86

Water- 0

DINNER

1 cup of rice – 206

1 serving of stir fry cabbage with pork – 262

1 medium size pomelo – 231

1 glass of pomelo juice – 39

Water – 0

Total= 1937

Day 27 : Breakfast

1 serving palabok pasta – 295

1 boiled egg – 77

1 mug of herbal coffee -8

1 lacatan banana – 89

Lunch

1 cup of rice – 206

1 serving adobong pusit – 198

1 small tortang talong – 193

200 ml guyabano juice – 97

1 slice of watermelon - 86

Dinner

1 cup of rice – 206

1 serving ginataang gulay – 253

1 fried medium galonggong –115

1 sliced papaya – 120

1 Glass of water –

Total = 1943

Day 28 : Breakfast
 1 cup of rice – 206

1 pc. Tomato slice – 16

1 pc. Of sunny side-up egg – 101

1 mug of herbal coffee – 8

1 piece banana - 89

Lunch

1 cup of rice – 206

1 cup of mongo vegetables soap – 232

1 glass of water – 0

1 medium slice water melon - 86

Dinner

1 cup of rice – 206

1 small bowl of tinolang manok –159

1 serving of pinakbet - 384

1 glass of water – 0

1 medium size of Lacatan banana - 105

Total = 1798

Day 29 : BREAKFAST

1 cup of rice – 206

2 pieces jumbo hotdog - 178

100 grams corned beef – 251

I medium size banana – 89

1 mug of herbal coffee - 8

Lunch
 1 cup of rice – 206

1 serving chopsuey with pork – 284

1 piece banana – 89

Water - 0

DINNER

cup of 4 rice – 206

1 serving fish tinola - 259

1 medium slice papaya – 120

Water –

Total= 1,807

Day 30 : Breakfast

1 cup of rice – 206

1 piece tortang talong - 193

1 piece sausage – 268

1 mug of herbal coffee – 8

1 medium size banana – 89

Lunch

1 cup of rice – 206

serving bowl sinibawang gulay - 152

3 pcs. Fried dried pusit - 180

of slice watermelon – 86

A glass of water - 0
 Dinner

1 cup of rice – 206

1 piece of fried chicken – 249

1 piece of ripe mango – 202

Water - 0

Total = 2042

Purpose: For balancing total calories and macronutrients throughout the

day and also help me make healthy food choices thats recommends the
level of nutrients I need to be healthy,

Feedback: I’m trying to lose weight, or just improve my diet, meal

planning or just eaisly maintaining my weight is an easy step to help me
reach my goals.Being hungry and realizing you have nothing planned is
undoubtedly stressful. Instead of standing in front of your fridge or
pantry deciding what to whip up, you can have your healthy meal ready
in minutes. Clearly seeing the progress makes me amze having this kind
of diet program seems so interesting and planning to do it as a part of
my routine.