Meal Plan

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast Beverage: 250ml or Beverage: 1 Beverage: Beverage: 1 Beverage: 1 - 2 Beverage: 1 Beverage: 1

1 cup of green tea cup of ginger Banana shake glass tomato tablespoons of glass of milk glass of
(green tea improves tea (Ginger can (it is rich in fiber. juice (high in apple cider (milk is a good lemon water.
the blood circulation)ease nausea, This nutrient antioxidants like mixed in water source of (this
help to reduce can enhance lycopene, which (this beverage nutrients and beverage can
blood feelings of may help to can lowers proteins that helps aid
Go: 4 pairs of Wheat pressure,and fullness, prevent lower blood sugar) takes care of digestion,
Bread (it is also aid in weight overeating or inflammation our bones and supply dose
loaded with fiber, loss) snacking and risks of muscle) of vitamins C
between meals, heart disease
which is linked to and support and cancers)
and helps
Go: 1 cup of prevent
weight loss and a mashed potato healthy weight
healthy digestive loss goals.) kidney
(Potato Go: 2-3 pairs of stones)
system) contains fiber raisin bread
that prove to be (rich in energy, Go: 250mL
helpful in vitamins oatmeal (can
lowering Go: 1 cup minerals and lower
Grow: 2 egg cholesterol) cooked whole fiber that helps cholesterol
scrambled egg (egg Go: Corn 1
Go: 1 cup of wheat pasta (it's relieve levels and
white specifically are Spaghetti (it is abundant in constipation to protect LDL cup/ 175
good source of Grow: 1 cup of high in carbs)  dietary fiber make bowel cholesterol grams (it is
protein)  boiled chicken which promotes movements from damage rich in Vitamin
breast (chicken regularity, smooth. C, an
breast is one of lowers antioxidant
the foods with cholesterol and that helps
Glow: 1 banana (it high protein. It Grow: 2 boiled may help protect your
has 422 mg of is especially eggs (Eggs are prevent cancer) cells from
potassium effective use for those a good source damage and
Grow: Peanut
in lowering blood who want to of protein and wards off
Grow: 1 cup of butter (low
pressure by 10%) lose weight) provide vitamins diseases like
Lite Tofu (it carbohydrate
 and minerals contains an food that has cancer and
making them a adequate good amount heart
valuable food in Grow: 1 cup of amount of of fats, protein, disease. 
the diet for low fat yogurt protein that is and fiber)
Glow: Low-fat weight (these can low in calories).
yogurt 8 management.  provide bone  
ounces (it is a and  tooth
probiotic and protection as
rich in vitamins well as aid in
the prevention
and minerals Grow: 
of digestive Glow:  1
as well as low 1 baked
tissues)  Glow: Apple (Fiber
in calories ) salmon, a
Glow: 1 Tomatoes and rich food that fatty fish
medium size Lettuce as filling lessens the that's loaded
potato in the raisin effect of acid with omega-3
(Potatoes are a bread ( reflux) fatty acids.
good source of One serving of
tomatoes
Omega-3
fiber, which can
provides a good fatty acids are
help you lose Glow: 1
weight by banana  source of a sort of
keeping you full (bananas vitamin A, C, K heart-healthy
longer. Fiber include nutrients and fat that's
can help that support potassium).  essential for
prevent heart general development
disease by wellness) and growth.
keeping
cholesterol and
blood sugar
levels in check. Glow:
Potatoes are Pumpkin
also full of soup ( One
antioxidants that serving of
work to prevent pumpkin
diseases and contains
 vitamins that some of the
help your body key nutrients
function which
properly.) promote
healthy skin,
like vitamins
A, C and E.)

Lunch Beverage: 250 ml of Beverage:  Beverage:  Beverage:  Beverage:  Beverage:  Beverage: 1

Lemon juice since it 1 glass of 1 glass of water 240 mL of 1 glass of 1 cup of glass of lemon
is good for weight water (before before eating pineapple juice watermelon Banana juice (Lemon
loss and blood and after the and 1 glass of (Pineapple juice juice (helps with smoothie ( Can juice is also
circulation. meal. It is water mixed contains an hydration and avoid muscle packed with
studied that with chia seeds enzyme called burns calories cramps during vitamin C
Go: 1 cup of brown drinking water and honey after bromelain. This being rich in workout and which can
rice since it has less before meals is eating. Glass of enzyme is found amino acids.) has a lot of improve your
carb content, it is a a good weight water before a in the juice of fiber)  immunity,
substitute for white loss strategy.) meal will lessen pineapple and Go: 1 cup of increase iron
rice, it is good for the hunger and helps in Cauliflower Rice absorption,
weight loss. Go: ½ cup of make you eat metabolising (nutritious Go:   1 cup and help
rice (it is less. Chia protein, which in alternative for (164 g) of corn. reduce your
Grow: 1 chicken needed to seeds provide turn helps burn rice. It is low in (It has a total risks of certain
breast part (it is the reduce the insoluble fiber away the calories and of 177 calories. cancers.)
leanest and portion size to which helps excess belly carbs. It also Corn is high in
healthiest part of maintain a keep you fuller fat.) boosts weight carbohydrates
chicken, it has less sufficient longer. loss, fighting and a good
calories and more calorie intake) inflammation alternative for
proteins.  and protection rice.)
Grow: ½ Go:  1 serving from certain Go: 1 cup of
Glow: Mushroom serving (130 g) cubed Go:  illnesses.) Grow:  1 brown rice (It
soup (since Daing/Fried boiled sweet ½ - 1 cup of rice serving of is rich in fiber
mushrooms is a Bangus (It is potato. An (intake of rice in Grow: 1 small baked salmon and beneficial
good source of approximately approximate moderation to bowl of steamed (100 g). It has compounds
vitamins and ¼ part of the 100 calories somewhat milkfish (it is 20 g of that may help
minerals that is good fish and from fat 0% reduce calorie only made of 86 Proteins. It has reduce the risk
for weight loss and it contains 205 daily value. intake) kcal with only 1g 146 calories of heart
has anti- kcal with 43% of fat and 88% per 100g. It disease).
hypertensive being made of protein) also contains
components). protein) Grow: 2 Grow:  lots of vitamins
servings of 1 serving of Glow: 1 cup and minerals
Glow: boiled shrimp. It Pork Munggo Boiled like vitamin C,
Ginisang has 99 calories (high in protein Kangkong (24 Iron, vitamin
Munggo (It is per serving and and fiber but low kcal with 2g of B6 and Grow: Fish
high in protein 24 g of protein in calories or carbs for energy magnesium.  (Fish is a high
and fiber but per serving. A carbohydrates, and 10g of fiber protein, low fat
low in calories total of 48 g of making it a for easier Glow: Fresh food that
and protein. .  satisfying dish digestion and vegetable provides
carbohydrates for people fullness) salad (100) health
perfect for Glow:  1 struggling with that (includes benefits. It is
weight loss serving of sliced diabetes or cucumber, also a dietary
diet.) cucumber. It excess weight. tomatoes, sources of
has 2 g of fiber, minced green Vitamin D)
vitamin C 10% onion, radish
of Glow:  and lettuces.)
recommended Plain mixed fruit
daily value, (e.g., pineapple,
vitamin K 56% green apple,
of DV, papaya etc.)
Magnesium 9%
Glow:
of DV,
Pinakbet
Potassium 12%
(Vegetables
of DV and
are a natural
Manganese 9%
low-fat source
of DV.
of essential
minerals,
vitamins and
 dietary fiber,
which means
it can help
balance one's
digestive
system.)

Snacks Liquid: 1 glass of Liquid: 1 glass Liquid: 1 glass Liquid: 250 ml Liquid: 250 ml Liquid: 1 glass Liquid: 1
green tea (green tea of water with 2 of avocado of Salabat of Lemon juice Strawberry glass of
has beneficial  tablespoons of shake  (high in (ginger since it is good smoothie (rich grapefruit juice
bioactive compound apple cider fiber which tea/juice) for weight loss in fibers, since it is
and may help vinegar (apple helps to lose (salabat is good and blood vitamins, and good for
prevent type 2 cider vinegar weight and to drink for circulation. antioxidants) weight loss
diabetes)  improves maintain a weight loss and promotes
digestion. It healthy since it has Solid: baked Solid: mixed appetite
Solid: Celery sticks boosts metabolism. diuretics content sweet potato nuts (nutritious control. 
and nut butter (Nut metabolism High-fiber foods and it boost (rich in nutrient high fiber that
butter is high in and can help you metabolism) and high fiber, can reduce Solid: Dark
Vitamin E, which suppresses lose weight, having a diabetes and chocolate is
aids in the appetite.) reduce risk of Solid: Caesar medium-sized heart disease loaded with
development of a high blood Salad (it has low baked or risk) flavanols that
healthy immune Solid: 1 pressure, and calie content but roasted sweet may lower
system. Celery is avocado lower rich in vitamins potato for blood
high in antioxidants (Avocados are cholesterol and minerals. snacks can pressure and
and aids in the high in fiber levels.) Research says boost weight reduce heart
reduction of and low in that eating this loss. It has more disease risk. 
inflammation) carbs, that help Solid: Popcorn salad will fiber especially
promote weight (Popcorn is improve your when it is eaten
loss) considered a heart health) with skin on.  It
weight-loss has dietary fibre
snack because that absorb
of its low calorie water, making
count and low you feel fuller,
energy density.) further helping
 you to stick to a
calorie-
restricted diet).

Dinner Beverage: 1 glass Beverage:  Beverage: 1 Beverage: 1 Beverage: 1 Beverage: 1 Beverage: 1

of 8 ounce ginger 1 glass of 8 glass of 8 ounce glass of glass 8 ounce of glass of glass
tea with lemon (with ounce lemon juice pomegranate carrot juice almond milk (it cranberry juice
a touch of lemon in cucumber (Citrus fruits, juice( It can ( Because of its is full of (has good
ginger tea or ginger water such as lemons lower blood high fiber Vitamin E source of
drink may encourage (Cucumber has and limes, have pressure, content, a glass which is an vitamin c and
to drink more fluids. a lot of healthy been improve of carrot juice antioxidant research says
This may help to benefits, demonstrated to cholesterol, and will keep you full known to help that it can help
lose weight by provides lower blood remove plaque until lunchtime, your brain) reduce
keeping hydrated various pressure while from arteries, all preventing you    infections and
and feeling satisfied nutrients but is also adding of which is from bingeing. prevent age
for longer.) low in calories, flavor to a excellent for  Carrot juice related
fat, cholesterol, monotonous heart) improves weight oxidative
and sodium. glass of water) loss by damage)
Cucumber also increasing bile
contains a output, which Go: 1 cup of
range of B helps to burn corn (it is high
Go: 1 cup of brown vitamins, fat.) in
rice (for people vitamin A, and Go: 1 piece carbohydrates
looking to reduce antioxidants.) croissant bread and rich in fiber Go: Mashed
weight, this is the Go:  1 cup of (it contains B and plant potato (has
variety to choose. rice which has Complex compounds good source
Brown rice, which is Go: 1 cup of only 206 vitamins, Folate, that may aid of fiber that
high in nutritional brown rice calories  and Niacin, all Go: Sweet digestive and can help in
fibre and provides contains 216 of which aid to potatoes eye health.  reducing
111 calories per 100 calories, highly enhance your (are high in key weight)
grams, increases nutritious as it metabolism) nutrients that
metabolism.) is providing the can help to
body with a reduce weight
Grow: 1 Grilled
wide array of while staying Grow: Steak
Tilapia with
 vitamins, onion and healthy. They Grow: Cheesy with garlic
minerals and tomatoes inside are called low- Omelet  (a low- butter (protein
antioxidants. (it is rich is Grow: Red glycaemic foods calorie food rich foods and
Grow: Baked omega 3 fatty beans (are high because they do rich in protein can prevent
Salmon (metabolic acids) in iron, not induce an and other iron
rate increases Grow: 1 Grilled phosphorus, immediate nutrients. deficiency)
more after eating Chicken breast and potassium. surge in blood Eating eggs
seasoned with They're also a sugar levels, may support
protein-rich foods,
lemon, garlic, great low-fat which aids with weight loss,
such as salmon, source of weight especially if a
salt and pepper
compared with (it is low-fat protein and management.) person
other foods) source of fiber) incorporates
Glow: Nilagang
protein that Kangkong (It them into a Glow: 1
contains zero has low calorie calorie- orange (good
carbs) content but rich controlled source of
Glow: oatmeal (it Calories: 284 diet.) 
in vitamins and vitamin c and
can help in losing Protein: 53.4 g  
minerals such Grow: 2 hard can boost
weight by making it Carbs: 0 g 3 large
as   boiled eggs (a immune
feel fuller for longer Fat: 6.2 g  (215 calories)
Glow: 1 kiwi dinner of two system)
than other foods. Shredded
(high in vitamin hard-boiled
Oatmeal's fiber cheese 
nicotinamide C and dietary eggs and a cup
content can also Glow: 1 cup (152 calories)
(0.6mg), fiber, and give a of mixed
help the digestive serving of multitude of vegetables
system.) Steamed riboflavin
health contains just
Sweet Potato (120mg), 274 calories) Glow:  1
advantages)
leaves (Talbos vitamin C Mango (high in
ng Kamote) It (137mg) and magnesium
is  rich in vitamin E and potassium,
vitamin B, Beta (11mg).) which are both
Carotene, iron, linked to
calcium, zinc reduced blood
and protein. pressure and a
Glow: a slice of steady pulse.)
watermelon (It's
a hydrating fruit
 high in lycopene
that boosts
body's arginine
levels, an amino
acid that helps
in burning fat.)

Midnight Liquid: 1 cup (8 fluid Liquid: 1 glass Liquid: 1 glass Liquid: 1 cup (8 Liquid: Water Liquid: 1 cup Liquid: 1 cup
Snacks  ounces or 237g) of of water of water fluid ounces or has a lot of or 250 ml of (8 fluid ounces
Water. It is calorie- 237g) of Water. benefits. milk (rich in or 237g) of
free and contains Solid: 1 cup of Solid: 1 slice of It is calorie-free protein, good Water. It is
traces of minerals low-fat yogurt papaya fruit (It and contains for weight loss calorie-free
like calcium, topped with contains papain, traces of Solid: Avocado and muscle and contains
magnesium, sodium, sliced fresh a digestive minerals like toast (it is high building) traces of
zinc, and copper. fruits (Yogurt enzyme. Papain calcium, in fiber that is minerals like
contains helps in magnesium, good for calcium,
Solid: 1 whole Apple protein and breaking down sodium, zinc, digestion and Solid: Mixed  magnesium,
(low calorie count, calcium, which protein fibers and copper. weight loss. nuts (good for sodium, zinc,
high in fiber, vitamin can help you and ease Avocados are healthy diet and copper.
C, and various stay asleep symptoms of Solid: 1 slice of high with oleic and good for
antioxidants.) longer. It also irritable bowel Whole wheat acid, which can blood Solid: 1
helps in syndrome) bread and reduce high circulation) serving of
digestion) Cheddar cheese blood pressure Oatmeal with
(Cheddar and cholesterol banana 
cheese is rich in levels. (Oats are a
protein and Avocados are good source
calcium, also rich in of fiber,
cheddar is a potassium and especially
good source of folate, both of beta glucan,
vitamin K — which are good and are high
especially for the heart). in vitamins,
vitamin K2.) minerals, and
(Whole wheat antioxidants.)
bread is rich in (Bananas are
fiber, B good sources
vitamins, iron, of Vitamin B6,
folate, Fiber,
potassium, and Potassium,
magnesium.) Magnesium,
Vitamin C and
Manganese.)