Day Monday Day Tuesday Day Wednesday - Low Calorie

Day
Breakfast Ingredient BreakfastIngredient BreakfastIngredient Breakfast
Eggs Oatmeal Eggs
Brown Rice uncoo Eggs coconut oil
coconut oil coconut oil salt
salt

Lunch Lunch Lunch Lunch

Bangus Cabbage Brown Rice uncook
Sweet Potato Tuna can onions
onions salt tomatoes
garlic coconut oil Cucumber
coconut oil Brown Rice chicken thighs
tomatoes salt
salt

Dinner Dinner Dinner Dinner

chicken Breast Ampalaya chicken thighs
Pechay baguio onions Sayote
onions garlic Ginger
garlic Sweet Potato garlic
coconut oil Chicken Thighs onions
salt coconut oil coconut oil
Brown Rice uncoo salt salt

Snacks Snacks Snacks Snacks

Pineapple Pineapple Saba
 Thursday Friday - High Calorie Saturday - Low Calorie Sunday
Ingredient BreakfastIngredient Total
BreakfastIngredient BreakfastIngredient
Eggs Oatmeal ### Eggs Eggs
Brown Rice uncoo Eggs ### Brown Rice uncoo Brown Rice uncooked
coconut oil coconut oil ### onions coconut oil
salt ### garlic salt
### coconut oil
### salt
###
Lunch ### Lunch Lunch
Chicken Thighs Munggo ### Cabbage
Ginger Sweet Potato ### onions Long Beans
garlic galunggong ### tomatoes Ground Pork
onions coconut oil ### Cucumber Brown Rice uncooked
salt ### Tilapia coconut oil
Kangkong coconut oil salt
salt ### salt
coconut oil Dinner ### Dinner Dinner
chicken Breast### Squash Tilapia
tulingan Kangkong ### Sweet Potato tomatoes
onions ### chicken Breast onions
onions garlic ### coconut oil garlic
garlic coconut oil ### salt Carrots
Egg Plant salt ### coconut oil
Brown Rice uncoo ### salt
coconut oil ###
salt ###
Snacks ### Snacks Snacks
Pineapple ### Saba Pineapple
Saba Day ###

Total For the Wee

commute
cooking (gas )1 w
drinking water (5
total food for the

TOTAL

ASSUMPTIONS
cooking gas = 45 kgs will last 220 days, for a 75 mins per day usage
person is cooking every other day
1 pinch of salt = 0.025 grams
MONDAY DAY 1
FOODS Calories Carbs Fat Protein

Coconut Oil - ., 5 ml(s) 41 0g 4g 0g

Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g
Rice, brown, medium-grain, raw, 30 g 109 23g 1g 2g
Sweet Potato, 150 gram 129 30g 0g 2g
Oil - Vegetable, coconut, 5 ml(s) 40 0g 5g 0g
Tomatos - Tomatos, 100 grams 18 4g 0g 1g
Garlic, raw, 2 clove 9 2g 0g 0g
Onion - Onion, 80 grams 32 7g 0g 1g
Sarangani Bay - Milk Fish - Bangus, 150 gram 300 0g 16g 41g
Livestrong.Com - Boiled Pechay, 150 grams 15 3g 0g 2g
Onion - Onion, 80 grams 32 7g 0g 1g
Garlic, raw, 2 clove 9 2g 0g 0g
Oil - Vegetable, coconut, 5 ml(s) 40 0g 5g 0g
Rice, brown, medium-grain, raw, 20 g 72 15g 1g 2g
Salt - Salt, 0.08 g 0 0g 0g 0g
Flik - Grilled Chicken Breast, 150 gram 259 0g 7g 45g
Eurest - Pineapple, 150 gram 75 20g 0g 1g
TOTAL: 1,384 114g 53g 115g

TUESDAY Calories Carbs Fat Protein

Salt - Salt, 0.05 g 0 0g 0g 0g
Garlic, raw, 2 clove 9 2g 0g 0g
Onion - Onion, 80 grams 32 7g 0g 1g
Costco - Chicken Thighs, 180 gram 244 0g 18g 22g
Homemade - Bitter Gourd, 100 grams 17 4g 0g 1g
Cabbage, raw, 2 cup, chopped 45 10g 0g 2g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g
Rice - Brown, long-grain, cooked, 1 cup 216 45g 2g 5g
Sweet Potato, 133 gram 114 27g 0g 2g
Eurest - Pineapple, 200 gram 100 26g 0g 1g
Oatmeal, Uncooked - Oatmeal Uncooked, 100 Grams 389 66g 7g 17g
Century - Tuna, 56 g 99 1g 5g 9g
TOTAL: 1,588 189g 60g 77g

WEDNESDAY Calories Carbs Fat Protein

Oil - Vegetable, coconut, 10 ml(s) 79 0g 9g 0g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g
Onion - Onion, 160 grams 64 14g 0g 2g
Garlic, raw, 2 clove 9 2g 0g 0g
Salt - Salt, 0.08 g 0 0g 0g 0g
Cucumber - With peel, raw, 200 g(s) 30 7g 0g 1g
Tomatos - Tomatos, 100 grams 18 4g 0g 1g
Chayote, fruit, raw, 100 g 19 5g 0g 1g
Ginger root - Raw, 1 tsp 2 0g 0g 0g
Saba banana - Banana, 150 g 134 34g 0g 2g
Sainsbury's - Brown Rice (Uncooked), 37 g 107 21g 1g 3g
Costco - Chicken Thighs, 400 gram 543 0g 40g 49g
TOTAL: 1,209 88g 64g 76g

THRUSDAY Calories Carbs Fat Protein

Sainsbury's - Brown Rice (Uncooked), 74 g 214 41g 2g 6g
Saba banana - Banana, 150 g 134 34g 0g 2g
Ginger root - Raw, 1 tsp 2 0g 0g 0g
Salt - Salt, 0.08 g 0 0g 0g 0g
Garlic, raw, 4 clove 18 4g 0g 1g
Onion - Onion, 160 grams 64 14g 0g 2g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g
Sabra - Mackerel, 201.6 grams 180 0g 7g 29g
Eggplant, raw, 100 g 25 6g 0g 1g
Water Spinach - Water Spinach, 170 gram 60 10g 0g 5g
Costco - Chicken Thighs, 250 gram 339 0g 25g 30g
TOTAL: 1,359 110g 62g 93g

FRIDAY Calories Carbs Fat Protein

Water Spinach - Water Spinach, 170 gram 60 10g 0g 5g
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g
Onion - Onion, 160 grams 64 14g 0g 2g
Garlic, raw, 4 clove 18 4g 0g 1g
Salt - Salt, 0.08 g 0 0g 0g 0g
Saba banana - Banana, 150 g 134 34g 0g 2g
Eurest - Pineapple, 200 gram 100 26g 0g 1g
Sweet Potato, 133 gram 114 27g 0g 2g
Mackerel scad - Mackerel scad, 300 g 240 12g 9g 24g
Oatmeal, Uncooked - Oatmeal Uncooked, 100 Grams 389 66g 7g 17g
Bean - Mung Bean, 100 g 347 63g 1g 24g
Chicken Breast - Chicken Breast Raw, 150 g 186 0g 2g 30g
TOTAL: 1,975 257g 47g 125g

SATURDAY Calories Carbs Fat Protein

Chicken Breast - Chicken Breast Raw, 200 g 248 0g 2g 40g
Sweet Potato, 133 gram 114 27g 0g 2g
Saba banana - Banana, 150 g 134 34g 0g 2g
Salt - Salt, 0.08 g 0 0g 0g 0g
Garlic, raw, 2 clove 9 2g 0g 0g
Onion - Onion, 160 grams 64 14g 0g 2g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g
Tilapia - Tilapia, 200 gram 176 0g 4g 35g
Squash, summer, all varieties, raw, 150 g 24 5g 0g 2g
Tomatos - Tomatos, 100 grams 18 4g 0g 1g
Sainsbury's - Brown Rice (Uncooked), 37 g 107 21g 1g 3g
TOTAL: 1,217 108g 35g 104g

SUNDAY Calories Carbs Fat Protein

Tilapia - Tilapia, 200 gram 176 0g 4g 35g
Tomatos - Tomatos, 100 grams 18 4g 0g 1g
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g
Onion - Onion, 160 grams 64 14g 0g 2g
Garlic, raw, 2 clove 9 2g 0g 0g
Salt - Salt, 0.08 g 0 0g 0g 0g
Sainsbury's - Brown Rice (Uncooked), 74 g 214 41g 2g 6g
Chinese - Long Bean, Fresh, 1 cup 45 8g 0g 3g
Cabbage, raw, 150 g 38 9g 0g 2g
Pork, fresh, ground, raw, 150 g 395 0g 32g 25g
Carrots, raw, 100 g 41 10g 0g 1g
Eurest - Pineapple, 150 gram 75 20g 0g 1g
TOTAL: 1,398 109g 66g 93g
 Calorie and
Cholest Sodium Sugars Fiber Calories Carbs Fat Protein
Macro Summary
0mg 0mg 0g 0g Monday 1,384 114g 53g 115g
558mg 186mg 1g 0g Tuesday 1,588 189g 60g 77g
0mg 1mg 0g 1g Wednesday 1,209 88g 64g 76g
0mg 82mg 7g 5g Thursday 1,359 110g 62g 93g
0mg 0mg 0g 0g Friday 1,975 257g 47g 125g
0mg 5mg 3g 1g Saturday 1,217 108g 35g 104g
0mg 1mg 0g 0g Sunday 1,398 109g 66g 93g
0mg 3mg 3g 1g
106mg 44mg 0g 0g
0mg 98mg 0g 0g
0mg 3mg 3g 1g
0mg 1mg 0g 0g
0mg 0mg 0g 0g
0mg 1mg 0g 1g
0mg 30mg 0g 0g
124mg 108mg 0g 0g
0mg 2mg 15g 2g
788mg 565mg 32g 12g

Cholest Sodium Sugars Fiber

0mg 20mg 0g 0g
0mg 1mg 0g 0g
0mg 3mg 3g 1g
103mg 96mg 0g 0g
0mg 5mg 0g 3g
0mg 32mg 6g 4g
558mg 186mg 1g 0g
0mg 0mg 0g 0g
0mg 10mg 1g 4g
0mg 73mg 6g 4g
0mg 2mg 20g 3g
0mg 2mg 0g 11g
0mg 280mg 0g 0g
661mg 710mg 37g 30g

Cholest Sodium Sugars Fiber

0mg 0mg 0g 0g
558mg 186mg 1g 0g
0mg 6mg 7g 3g
0mg 1mg 0g 0g
0mg 30mg 0g 0g
0mg 4mg 3g 1g
0mg 5mg 3g 1g
0mg 2mg 2g 2g
0mg 0mg 0g 0g
 0mg 2mg 18g 4g
0mg 0mg 0g 2g
229mg 214mg 0g 0g
787mg 450mg 34g 13g

Cholest Sodium Sugars Fiber

0mg 0mg 0g 4g
0mg 2mg 18g 4g
0mg 0mg 0g 0g
0mg 30mg 0g 0g
0mg 2mg 0g 0g
0mg 6mg 7g 3g
558mg 186mg 1g 0g
0mg 0mg 0g 0g
72mg 1,130mg 0g 0g
0mg 2mg 4g 3g
0mg 70mg 0g 2g
143mg 134mg 0g 0g
773mg 1,562mg 30g 16g

Cholest Sodium Sugars Fiber

0mg 70mg 0g 2g
0mg 0mg 0g 0g
558mg 186mg 1g 0g
0mg 6mg 7g 3g
0mg 2mg 0g 0g
0mg 30mg 0g 0g
0mg 2mg 18g 4g
0mg 2mg 20g 3g
0mg 73mg 6g 4g
0mg 0mg 0g 0g
0mg 2mg 0g 11g
0mg 15mg 7g 15g
87mg 98mg 0g 0g
645mg 486mg 59g 42g

Cholest Sodium Sugars Fiber

116mg 130mg 0g 0g
0mg 73mg 6g 4g
0mg 2mg 18g 4g
0mg 30mg 0g 0g
0mg 1mg 0g 0g
0mg 6mg 7g 3g
558mg 186mg 1g 0g
0mg 0mg 0g 0g
71mg 132mg 0g 0g
0mg 3mg 3g 2g
0mg 5mg 3g 1g
 0mg 0mg 0g 2g
745mg 568mg 38g 16g

Cholest Sodium Sugars Fiber

71mg 132mg 0g 0g
0mg 5mg 3g 1g
0mg 0mg 0g 0g
558mg 186mg 1g 0g
0mg 6mg 7g 3g
0mg 1mg 0g 0g
0mg 30mg 0g 0g
0mg 0mg 0g 4g
0mg 0mg 0g 0g
0mg 27mg 5g 4g
108mg 84mg 0g 0g
0mg 69mg 5g 3g
0mg 2mg 15g 2g
737mg 542mg 36g 17g
Cholest Sodium Sugars Fiber

788mg 565mg 32g 12g

661mg 710mg 37g 30g
787mg 450mg 34g 13g
773mg 1,562mg 30g 16g
645mg 486mg 59g 42g
745mg 568mg 38g 16g
737mg 542mg 36g 17g
 # unit price
Vegetables
Carrots 1000 g 40
cucumber 1000 g 40
squash 1000 g 30
Baguio Beans 1000 g 45
Potatoes 1000 g 40
Eggs 1 piece 5
Kangkong 1 bunch 8
saluyot 1 bunch 10
leeks 1000 g 60
celery 1000 g 60
talong eggplant 1000 g 50
ampalaya bitter gourd 1000 g 70
labanos radish 1000 g 60
malunggay 1 bunch 10
bawang garlic 1000 g 180
sibuyas onions 1000 g 70
kamatis tomatoes 1000 g 50
sayote chayote 1000 g 30
mustasa mustard leaves 1 bunch 10
ginger 1000 grams 220
repolyo cabbage 1000 g 50
pechay tagalog chinese cabbage 1 bunch 10
pechay baguio chinese cabbage 1000 g 40
bell pepper 1000 g 120
monggo mung beans 1000 g 80
talbos sprout 1 bunch 10
okra 1 bunch 8
alugbati nightshade 1 bunch 10
saba platain 1 per piece 3
kamote sweet potato 1000 g 55
sitao long beans 1000 g 60
cauliflower 1000 g 175
broccoli 1000 g 180
Fruits
mango 1000 g 120
pineapple 1000 g 30
banana 1000 g 60
papaya 1000 g 70
watermelon 1000 g 33
pomelo 1000 g 115
mangoosteen 1000 g 120
guyabano 1000 g 60

Groceries
white rice 1000 g 36
brown/red rice 1000 g 50
 Quaker oats 1000 g 143
eggs 1 piece 5
coconut oil 500 ml 350
salt 1000 g 24
pepper 1000 g 970
whole milk 1000 ml 83
white vinegar 1000 ml 29.5
Seafood
alimasag 1000 g 280
hipon swahe 1000 g 320
bangus 1000 g 160
tilapia 1000 g 120
salmon 1000 g 300
tambakol 1000 g 180
galungong 1000 g 130
tulingan mackarel tuna 1000 g 130
tahong 1000 g 60
Tanigue 1000 g 250
Squid 1000 g 300
Tuna 1000 g 320
Meat
Pigue 1000 g 200
Ribs 1000 g 180
Pata 1000 g 200
Liempo 1000 g 220
Ground Pork 1000 g 230
Beef 1000 g 300
chicken breast 1000 g 180
whole chicken 1 piece 155
drumstick 1000 g 140
Ground Beef 1000 g 240
price per gram or ml

0.04
0.04
0.03
0.045
0.04
5
8
10
0.06
0.06
0.05
0.07
0.06
10
0.18
0.07
0.05
0.03
10
0.22
0.05
10
0.04
0.12
0.08
10
8
10
3
0.055
0.06
0.175
0.18

0.12
0.03
0.06
0.07
0.033
0.115
0.12
0.06

0.036
0.05
 0.143
5
0.7
0.024
0.97
0.083
0.0295

0.28
0.32
0.16
0.12
0.3
0.18
0.13
0.13
0.06
0.25
0.3
0.32

0.2
0.18
0.2
0.22
0.23
0.3
0.18
155
0.14
0.24