ONE WEEK DIET MEAL PLAN

DAY BREAKFAST AM SNACKS LUNCH PM SNACKS DINNER

Monday Toasted wheat bread with 1medium size boiled Tinolang isda 3 pieces craker 1 cup pinakbet
avocado and tuna sandwich, sweet potato (1medium (ex.skyflakes) 1medium size fried
coffee/milk(low fat milk) water size/matchbox Water tuna
5pcs grapes size fish) with 1 1 medium slice ripe
water cup vegies
papaya
½ cup steamed
corn grits
1slice apple

Tuesday 1cup oatmeal with sliced 2pcs whole wheat bread 1cup ginisang 1 boiled banana 1 cup Adobong sitaw
banana(1 medium size) water monggo with 1 (saba) 1matchbox
1pc boiled egg (medium size; medium slice Water size/medium size
w/o egg yolk) fried fish and 1 grilled fish
coffee/milk(low fat milk) cup vegies
5pcs grapes
½ cup steamed
water
corn grits
1 medium slice
guyabano
water

Wednesday Ampalaya with egg (1cup) 1 medium size boiled Tinolang manok 2 pcs oatmeal 1 cup sautéed
½ cup steamed corn grits cassava with 1 cup vegies cookies cabbage with tofu
1 slice apple water ½ cup steamed water 1medium slice ripe
coffee/milk(low fat milk) corn grits papaya
water 1 medium slice
watermelon
water
Thursday 2pcs Wheat Toast Bread 1 boiled banana(saba) 1cup ginataang 3 pieces craker 1cup sautéed
1pc boiled egg (medium size Water gulay (ex.skyflakes) broccoli/cauliflower
 w/o egg yolk) 1 medium size Water 1 matchbox size
1medium size banana fried galunggong grilled chicken
coffee/milk(lowfatmilk) ½ cup steamed 1 medium slice
water corn grits dragon fruit
1pc ponkan
water
Friday 1cup oatmeal with sliced 2pcs whole wheat bread 1 cup lao-uy 1 boiled Chicken afritada
banana(1 medium size) water 1 medium size banana(saba) (1medium size)
1pc boiled egg (medium size; grilled tuna Water 1cup sauteed
w/o eggyolk) 1 medium slice kangkong
coffee/milk(low fat milk) watermelon
1 medium slice ripe
water
papaya
water
Saturday 1 cup ensaladang talong 1 medium size boiled 1cup chicken 1 medium size 1cup sautéed
1 medium size grilled fish sweet potato sotanghon soup boiled corn chayote
½ cup steamed corn grits with 1 cup vegies (except 1medium size fried
1 slice apple 1 medium slice sweetcorn) tofu
coffee/milk(low fat milk) guyabano
water 5 pcs grapes
water
water

Sunday Toasted wheat bread with 2 pcs oatmeal cookies 1cup ginisang 1 medium size Chicken adobo
avocado and tuna sandwich, water monggo with 1 boiled cassava (1medium size)
coffee/milk(low fat milk) medium slice 1cup sautéed
1 medium size banana fried fish and 1 ampalaya
water cup vegies
1 medium slice ripe
½ cup steamed
papaya
corn grits
1 slice apple
water