Flexible Dieting Food and Grocery List

To Maximize Fat Loss and Build Muscle

Justine Acebo, RPh
Eat the same amount of food as possible para madali mo nalang i-track and
ma stick. The success of your fitness goals depends on your nutrition so
dapat alam mo na ano yung mga best foods na suited sa lifestyle mo. Keep it
simple mga ka-spartan, walang superior foods na makakapag boost sa
fitness goals mo. May mga calories at macros tayo dapat I target, mas yun
ang importante mo I- hit by eating the foods you can stick with.

Success is in the right nutrition and progress sa gym. Right nutrition means
hitting your calories and macros everday.
PROTEIN
Chicken Breast Fillet
200 pesos/ kilo
Lean Ground Beef
250-350 pesos/kilo
 Porkloin
200-250 pesos /kilo
 Eggs
160-200 pesos / tray
 Golden Seas Tuna
60 pesos/ 1 large can

Calories: 171 cals

Protein: 39g
Fat: 1.2g
Carbs: 1.5g
Highlands Corned Beef
64 pesos/ Can
 Whey Protein
Depende sa brand (adjust to your budget)
Carbohydrates
 White Rice
40-50pesos/kilo
Ichipan Wheat Bread
55 pesos
LuckyMe Pancit Canton
9 pesos/ pack
 Quaker Oats Instant
109 pesos/ large pouch
 Sweet Potato
35-40 pesos/kg
 Cream O
54 pesos/ 10 packs

This is just my personal opinion. You can always choose other biscuits that you enjoy
Whole Kennel Corn
50-60 pesos/can
Hunt’s – chili Beef and Beans
20 pesos/pouch
Lucky Me! Pasta
20 pesos/ pack
FAT
 Cooking Oil
220pesos / 350ml

Note: if you use cooking oil, make sure to account and log it on your myftinesspal.
Different types of cooking oil has the same macros and calories.
 Anchor Butter Salted
180 pesos/ 250g

If you’re health conscious, stay away with butter.

FAVORITE PINOY FAST FOODS
Jollibee Burger Steak
55 pesos

Wag mo na inumin yung coke.

Pecho Mang Inasal
113 pesos
Mcdo’s Regular Fries
45 pesos
Whopper Jr Meal
99 pesos
Army Navy- Chicken Burrito
210 pesos
Chicken Thigh Jollibee
82 pesos/ meal
 Beef Samgyupsal
350-599 / head (unli)

Sa experience ko nasa 28-30g yung isang slice ng samgyupsal. Multiply mo nalang ilang slices na kain mo sa samgyupsal beef.
 KFC Hotshots
130pesos / with fries meal
Korean Bulgogi
Baliwag Lechon Manok
255/ whole chicken
Chaofan Meal with Siomai
90 pesos
Starbucks Caramel Frappe
Starbucks Dark Mocha Frappe
Starbucks Java Chip
Double Hawaiian Pizza Greenwich
230 pesos/ whole pizza
Kripsy Kreme Glazed Dougnut
225 pesos/ half dozen
Kenny Rogers High Fiber Meal
270 pesos/ meal