MEAL GUIDE

1200 cal/day

Reminders:
1. Stick to meal plan.
2. No pork, no beef, no crackers, no bread, no oily food, no
salty food, no sweets.
3. Drink 3-4 liters of water per day.
4. Exercise 30-45 minutes everyday.

6:30 AM Breakfast: 150 cal

Tea (1/2 teaspoon with 1 glass of hot water)
F1 Shake with 2 tbsp.
oats and 1 med size banana(lakatan/ saba)

9:30 AM Snack: 100 cal

1 Fruit: Banana/Apple/Pipino or 1 boiled
egg

12:30 NN Lunch: 100 cal + 300 cal

½ rice or vegetable
1 chicken breast (1/4kg) 0r fish or 1 boiled
egg)

3:30 PM Snack: 100 cal

1 Fruit: Banana/ apple/pipino or 1 boiled
egg/camote (fist size)/ 1 white corn

6:30 PM Dinner: 300 cal

1 chicken breast or 1 boiled egg or fruits
Reminders:
1. Stick to meal plan. 9:30 AM Snack: 100 cal
2. No pork, no beef, no crackers, no
bread, no oily food, no salty food, no
sweets. 1 Fruit: Banana/Apple/Pipino or 1 boiled
3. Drink 3-4 liters of water per day. egg
4. Exercise 30-45 minutes everyday

6:30 AM Breakfast: 150 cal 12:30 NN Lunch: 100 cal + 300 cal

Tea (1/2 teaspoon with 1 glass of hot

water) F1 ½ rice or vegetable
Shake with 2 tbsp. oats and 1 med size
banana(lakatan/ saba) 1 chicken breast (1/4kg) 0r fish or 1 boiled
egg)

3:30 PM Snack: 100 cal 6:30 PM Dinner: 300 cal

1 Fruit: Banana/ apple/pipino or 1 boiled

egg/camote (fist size)/ 1 white corn 1 chicken breast or 1 boiled egg or fruits