ONE WEEK MENU PLAN for 1800 kcal

VANESSA PEREZ
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Breakfast 1/3 cup Rice 1/3 cup Rice 1/3 cup Rice 1/3 cup Rice 1 slice Bread 1/3 cup Rice 1/3 cup Rice
7:00 am 1 pc big pesang 1-1/3 cup ginisang 2 big pan fried 1-1/3 pc big tilapia 1 pc Tuna 1 pc Tinapa 3 mbx steamed
Tilapia egg & pork giniling galunggong Paksiw Omelette 1 pc Tortang Talong lean Daing w/
lpc tomato (lean) 1 boiled talong ½ cup Kamatis ( 1 egg; 1/3 cup w/ Giniling garlic and fresh
½ cup Cucumber Tuna; ½ cup onion tomatoes
)
AM Snack 4 pcs Pande sal 2 cups chicken 2 pcs Toast bread 4 pcs Digestives 1 1/2 cup thick 2 cup Goto with 2 slices Wheat
10:00 am 1 slice cheddar sopas 9 pcs Boiled 1 pc med omelette Lugaw w/ chicken Egg bread
Quail eggs egg 2 pc pandesal 1 tbsp Chicken
spread
Lunch 1/3 cup Rice 1/3 cup Rice 1/3 cup Rice 1/3 cup Rice 1/3 cup Rice 1/3 cup Rice 1/3 cup Rice
12:00 nn 4 mbx Pork 4 mbx Lean 4 slices Fish Fillet 4 small pcs 4 mbx Beef steak 4 small slices Inihaw 4 small slices Fish
Nilaga Chicken Pochero ½ cup sautéed Chicken Pastel ½ cup Mixed na Bangus in Sinigang
½ cup Nilaga ½ cup Pochero Veggies ½ cup Pastel Veggies ½ cup Chopsuey ½ cup vegetables
Veggies Veggies 1 slice Melon Veggies 1 pc Banana 1 pc small Pear (Sinigang)
1 pc Orange 1 pc Apple 1 pc Kiwi 1 pc Peach Half
PM Snack 2 cups Pancit 2 pcs Toast Bread 1 cup Mashed 3 cups arroz caldo 1-cup Nilagang 4 pcs Pan desal 2 cups Spaghetti
4:00 pm Sotanghon with 1 Chicken flakes Potato with 1 pc chicken Kamote w/ Tuna spread with real tomato
mbx lean Chicken spread 2 egg whites 2 pcs Chicken sauce
strips fingers 2 pcs Chicken
Fingers
Dinner 1/3 cup Rice 2 slices Wheat 1/3 cup Rice 1/3 cup Rice 1/3 cup Rice 1/3 cup Rice 1/3 cup Rice
7:00 pm 4 serv. Grilled Bread 4 pcs Steamed 4 mbx. Beef Nilaga 4 slices Pork 4 pcs Chicken 4 mbx lean Grilled
Chicken 4 serv. Roasted Shrimp 1 cup Sinigang Tinola Chicken
1 cup Fresh Salad Pork dumplings NilagaVeggies 1 cup Sinigang 1 cup Vegetables 1 cup Beans and
with Vinaigrette 1 cup Eggplant 1 cup noodle 1 pc Apple Veggies 1 cup Carrots
1 pc Banana Enchilada Veggie 1 slice Melon 1 pc sml Orange 1 slice Papaya
1 pc Kiwi 1 pc Peach Half
(canned)
Midnight 1 cup Oatmeal 1 slice Bread 3pcs Digestives 1/2 cup Mashed 2 pcs Pandesal 1 cob Corn 1 sliced Bread
Snack 1 cup Non Fat 1 cup skimmed 1 cup 0% fat Potato 1 cup SoyMilk 1 cup 0% fat Yogurt 1 cup Non Fat
Milk Milk Yogurt 1 cup Non Fat Milk
9:30 pm Milk
Note: Prepare food with minimal fat like pan frying, steaming, boiling, grilling, baking, etc.
Spreads should be home made, use low cholesterol, low fat mayonnaise. Try to put amore of meat and fish than mayonnaise.
Please refer to FEL and Vegetable List for list of food under certain macronutrient. This is a SAMPLE MEAL PLAN to know advisable food preparation and amount following No Simple Sugar)
Prepared by: Karla Donne Sadsad, RND
License #15397
Contact number: 09165310909
E-mail: karla.sadsad@gmail.com