SIMPLY PINAY

YAPILGA TAK 9102 ©

DIET PLAN
FOOD GUIDE

A guide to mindful eating with

15 delicious meals to incorporate in
your diet plan
1200 CALORIE DIET PLAN
BY SIMPLY PINAY
affordable, quick & easy, nutritious, filling, and delicious!

'Cause I know how frustrating it is to want to eat healthy decent

meals when you've got no time and on you're on a budget!

Each of these meals is less than 350 calories, perfect for your 1200
calorie weight loss diet.

1200 calories is the standard or the lowest calorie limit you can
have when you're on a weight loss diet and anything below this
would already be unhealthy.

Depending on your weight, height, gender, metabolism and

lifestyle, you can go as high as 1500, 1800, or 2,000 calories per day.

HOW MANY CALORIES DO YOU NEED?

TOO TRENDY!
If you want to know the exact number of calories that best suits
you, follow these two steps:
Know your total daily energy expenditure (TDEE). There are TDEE
calculators online. Just google them up.
Your TDEE minus 500 calories = the number of calories you need
to consume daily in order to lose weight. If you want to gain
weight, just do the opposite. Add 500 instead. That's it!

© 2019 KATRINA AGLIPAY 1

BREAKFAST IDEAS
Who says you can't have toasts for breakfast?

We, Filipinos usually have pan de sal for breakfast. But since pan
de sal recipes vary per bakery, calories may be hard to estimate
too. Breads from grocery stores usually have the calories indicated
in their nutrition facts at the back of their packaging. So they
would be our safer options if we're tracking our calorie intake.
My personal go to is the sliced bread. But whenever I see French
baguette in the grocery aisle, I'd always go for it. It's so good plus
it's low in sugar and fat! It's best for managing diabetes, at least
according to The French Baker.

HOW TO GET THE RIGHT PORTION SIZE OF BREAD

If you're using a baguette, cut it in 5 equal portions. Each portion
will have 140 calories. Slice it further into half so you'll have flat
surfaces for the fillings or toppings.

If you're using sliced bread, one serving is two slices with 153 calories.

NOTES & SUGGESTION

Whole wheat breads are higher in calories so be sure to add less
ingredients in the filling recipes that will follow.
If you like your bread a bit toasted like I do, you may heat it on a
pan at medium high for a few seconds.

© 2019 KATRINA AGLIPAY 2

 BOILED EGG ON TOAST
334 CALORIES
French baguette or sliced
bread (one serving)
hard boiled egg
mayonnaise (1 tbsp)
cheese (grated, 2 tbsp)
parsley (optional, 1 tbsp)
Do you think it's a bit too
cheesy? Feel free to add less.

SARDINES ON TOAST
324 CALORIES

French baguette or sliced

bread (one serving)
Spanish sardines
parsley (optional, 1 tbsp)
Just top the bread with the
sardines. It's that easy!

BEANS ON TOAST
309 CALORIES

French baguette or sliced

bread (one serving)
chili beef & beans
cheese (grated, 1 tbsp)
parsley (optional, 1 tbsp)

Parsley is not just for garnish. It

has lots of health benefits too!

© 2019 KATRINA AGLIPAY 3

 MALUNGGAY OMELETTE AND A FRUIT
228 TO 325 CALORIES

You should definitely add a fruit, a toast or half cup of rice as the
omelette alone is only 228 calories (though packed with nutrients).

2 eggs (beaten and sprinkled Mix the malunggay and the

with salt and pepper)
malunggay (1/4 cup)
tomato (chopped)
small onion (sliced thinly)
ketchup (optional, 2 tbsp)
beaten eggs. In a pan, saute the
onions. Add the tomato. When
onions are translucent and tomato
is a bit dry, add in the egg mixture
Fold until fully cooked through.

CHIA OATMEAL W/ FRUIT

309 CALORIES
oats (1/2 cup, instant)
chia seeds (1 tbsp, soaked in
water for 15 mins)
almond milk (1 cup)
honey (2 tsp)
cinnamon (optional, 1/2 tsp)

Mix everything together, top with:

apple (1/2, cut into slices)

© 2019 KATRINA AGLIPAY 4

 GREEN SMOOTHIE PINK SMOOTHIE
300 CALORIES 300 CALORIES

coconut water (1 cup) almond milk (1 cup)

malunggay (1/2 cup) strawberries (1 cup)
green apple (1 whole) banana (1 whole)
chia seeds (2 tbsp) chia seeds (2 tbsp)
honey (2 tsp)
Cut the fruits into chunks. Mix everything into a blender. Perfect as
on the go breakfast during those times you're too busy to eat.

© 2019 KATRINA AGLIPAY 5

LUNCH & DINNER IDEAS
Who says you can't have rice in your meals?

For Filipinos, white rice is a staple in every meal. And because most of
us really love this starchy grain, we tend to overeat it, resulting in
weight gain. But it's not the rice that makes us fat, but the amount.

It's okay to eat rice as long as you stick to the right serving size. One
serving is actually just one half cup with a hundred calories.
Other than a source of carbohydrates, it also contains some protein,
calcium, and iron so it can be part of a healthy balanced diet.

CHICKEN & VEGGIES WITH RICE

350 CALORIES

This is the most basic combo

of a meal prep.
You can use any vegetables
that you like. Potatoes aren't
counted as veggies.
chicken strips
green beans (1/2 cup)
carrots (1/2 cup, sliced
into coins)
2 cloves of garlic
salt & pepper
dried basil leaves
(optional)
cooking oil (2 tsp)
rice (1/2 cup)

First, season the chicken with salt, pepper and your chosen spice.
Lightly oil the pan and turn on the stove at medium high heat. When
pan is hot, sear the chicken strips, 4 minutes on both sides or until
golden brown. Set aside. On the same pan, saute the garlic, beans
and carrots seasoned with salt, pepper and dried basil until fully
cooked through. Assemble the chicken, veggies and rice on a plate!

© 2019 KATRINA AGLIPAY 6

 TILAPIA AND KAMOTE TOPS
350 CALORIES

Tilapia is the cheapest kind

of fish nowadays but it's
one of the most excellent
sources of protein and
nutrients.
tilapia fish (100g)
talbos ng kamote (1 cup)
tomato (sliced)
salt & pepper
calamansi and soy
sauce mix (1 tbsp)
cooking oil (1 tbsp)
rice (1/2 cup)

Season the fish with salt and pepper. Fry the fish with cooking oil on
medium high heat until golden brown on both sides. Steam or
simmer the kamote tops. Toss it with chopped tomato and pour in
one tablespoon of toyo-mansi or just calamansi. Assemble the fish,
salad and rice on a plate or in a bowl.

SALTED EGG, TOMATO & EGGPLANT

300 CALORIES

This meal is just perfect for

those lazy days! But be sure to
limit yourself to just one salted
egg in a day or else you'll
overload on sodium.
salted egg (cut open)
eggplant (1 cup, toasted or
fried, sliced)
tomato (sliced)
toyomansi (1 tablespoon)
rice (1/2 cup)
Simply put everything into your
. bowl and enjoy!
© 2019 KATRINA AGLIPAY 7
 GINISANG TOKWA AT KANGKONG WITH RICE
320 CALORIES

Kangkong at tokwa? It's

perfect with oyster sauce, says
Coco Martin's TV ad.
1 cup kangkong (or water
spinach)
tofu (4 oz)
1 small onion
2 cloves garlic
oyster sauce (1 tbsp)
salt & pepper to taste
cooking oil (2 tsp)
Just saute everything together
and add:
rice (1/2 cup)

GINISANG SARDINAS AT KANGKONG WITH RICE

320 CALORIES

Canned sardines is the kind of

food that is convenient and
healthy at the same time.
When you've got nothing left in
your pantry, just run to your
neighbor's sari sari store and
get some sardines!
1 cup kangkong
sardines in tomato sauce (1
can, 155 g)
1 small onion
2 cloves garlic
cooking oil (2 tsp)
salt & pepper to taste
Just saute everything together
and add:
rice (1/2 cup)
© 2019 KATRINA AGLIPAY 8
 TUNA SPINACH WRAP
320 CALORIES

Wraps are a great substitute to

your usual rice meal. Choose
whole wheat pita bread to add
some fiber.

tuna (canned, 1/2 of 168 g can)

spinach or kangkong (1 cup)
mayonnaise (1 tbsp)
corn kernels (2 tbsp)
whole wheat pita (1 pc, small)
Wash the spinach. Saute it in a lightly oiled pan. Spinach can be
eaten raw but its nutrients are better absorbed by the body when it's
cooked. Spread the mayo onto your pita bread. Layer with the
spinach then corn kernels. Roll the wrap any way you want.

SARDINES SPAGHETTI
330 CALORIES
sardines in tomato sauce (1
can, 155 g)
tomato (1/2 cup canned or 1
whole fresh)
2 garlic cloves
sugar (1 tsp)
salt & pepper to taste
chilli flakes (optional)
parsley (1 tbsp, optional)
spaghetti noodles, cooked
(Limit yourself to 3/4 cup to stayunder 350 calories.)

It's not bad to treat yourself with pasta from time to time.
Sardines in tomato sauce is a guilt free alternative to red meat.
Cook pasta according to package instructions. Saute the rest of the
ingredients together to form a sauce. Mix in the pasta.

© 2019 KATRINA AGLIPAY 9

SNACK IDEAS
Who says you can't have snacks on a diet?

CHEESY CORN
120 CALORIES

This is a personal recipe that I want to share with you. I love snacking
on corn especially the ones being sold by street vendors whether
corn on the cob with salt and butter or corn on a cup with the orange
cheese powder. But the street corn vendor is not always around. So
why not make healthier corn snacks at home?
corn kernels (1/3 of a 425 g can)
cheese (grated, 1 tablespoon)
sugar ( 1 teaspoon)
salt (a pinch)
parsley (1 tablespoon)

Mix everything into a bowl. Parsley

is what makes it healthier but if
you don't like the taste, skip it. But
I tell you, it's really good!

CORN CHIPS

Chips are not the healthiest kind of food to eat especially if you're on
a weight loss diet as it is easy to overeat, and most of them have
empty calories or zero nutritional value. BUT! The good news is there
are nutritionally fortified chips that you can get for your cravings!
My tip is to look for the ones with "Sangkap Pinoy Seal" label on the
packaging. You'll see their nutritional facts loaded with vitamins
and minerals. Just stick to one small bag of 160 calories and you've
Parsley is not just for garnish. It
got nothing to worry about. Here are my top recommendations:
has lots of health benefits too!
Clover Chips Nacho Corn Chips Cheezy Corn Chips

© 2019 KATRINA AGLIPAY 10

 FRUITS AND NUTS
BEANS ON TOAST
There is nothing more wholesome than fruits or nuts for snacks.

banana (medium, 6-6.5 inches) - 90 calories

apple (medium) - 95 calories
MY FITNESS PAL APP.

strawberries (one cup) - 49 calories

DATA TAKEN FROM

papaya (one cup) - 62 calories

orange (medium) - 62 calories
mandarin oranges (1 cup) - 40 calories
mango (medium) - 150 calories
pistacios (32 pieces) - 120 calories
almonds (15 pieces) - 105 calories
peanuts (boiled, 1/2 cup) - 100 calories

OTHER SNACKS
BEANS ON TOAST
kamote (medium, boiled) - 112 calories
granola/cereal /oat bars - 100 to 150
calories (always check the label)
© 2019 KATRINA AGLIPAY 11
 DRINKS
You're not allowed to have soda or any artificially sweetened

beverages when you're following this diet plan.

PURE WATER
0 CALORIES

Health authorities recommend

at least 8 glasses of water a day.

INFUSED WATER
2 TO 5 CALORIES

If you're feeling extra, add some

slices of fruits. Ginger is good too.

TEA
2 TO 5 CALORIES

Stick to plain brewed tea and

don't add anything to it. You'll
get used to the taste.

BLACK COFFEE
5 CALORIES

Stick to plain brewed coffee.

Don't add sugar nor creamer to
it. Don't do 3-in-1.

© 2019 KATRINA AGLIPAY 12

7-DAY SAMPLE MENU
Eating healthy has never been easier and more enjoyable!

MONDAY
BEANS ON TOAST
Breakfast: Sardines on Toast, 324 calories
snack: apple, 95 calories
Lunch: Ginisang Kangkong at Tokwa with Rice, 320 calories
snack: pistacios, 120 calories
Dinner: Itlog na Maalat with Tomato and Eggplant, 300 calories

TUESDAY
BEANS ON TOAST
Breakfast: Pink Smoothie, 300 calories
snack: Fitbar (cereal bar), 110 calories
Lunch: Chicken and Veggies with Rice, 350 calories
snack: 77% dark chocolate bar (25 grams), 150 calories
Dinner: Malunggay Omelette with Rice (1/2 cup), 313 calories

WEDNESDAY
BEANS ON TOAST
Breakfast: Boiled Egg on Toast, 334 calories
snack: banana (medium), 90 calories
Lunch: Tilapia and Kamote Tops with Rice, 350 calories
snack: boiled kamote, 112 calories
Dinner: Tuna Kangkong Wrap, 300 calories

THURSDAY
BEANS ON TOAST
Breakfast: Green Smoothie, 300 calories
snack: cereal bar, 110 calories
Lunch: Ginisang Kangkong at Tokwa with Rice, 320 calories
snack: 77% dark chocolate bar (25 grams), 150 calories
Dinner: sardines spaghetti, 330 calories
© 2019 KATRINA AGLIPAY 13
 FRIDAY
BEANS ON TOAST
Breakfast: Chili Beef and Beans on Toast, 309 calories
snack: banana (medium), 90 calories
Lunch: Tilapia and Kamote Tops with Rice, 350 calories
snack: boiled kamote, 112 calories
Dinner: Itlog na Maalat with Tomato and Eggplant, 300 calories

SATURDAY
BEANS ON TOAST
Breakfast: Malunggay Omelette on sliced bread, 305 calories
snack: pistacios, 120 calories
Lunch: Chicken and Veggies with Rice, 350 calories
snack: cheesy corn, 120 calories
Dinner: Ginisang Sardinas at Kangkong with Rice, 320 calories

SUNDAY
BEANS ON TOAST
Breakfast: Chia Oatmeal with Fruit Topping, 320 calories
snack: boiled peanuts (1/2 cup), 100 calories
Lunch: Sardines Spaghetti, 330 calories
snack: cheesy corn, 120 calories
Dinner: Tuna Kangkong Wrap, 320 calories

Note

IF YOU FOLLOW THIS PLAN, YOUR DRINKS SHOULD ONLY BE PLAIN

WATER, COFFEE, TEA OR INFUSED WATER. NO SODA OR ANY
ARTIFICIALLY SWEETENED BEVERAGES. YOU CAN HAVE A REGULAR/
TALL SIZED MILK TEA OR FRAPPE (LOW SUGAR LEVEL) ONCE A
WEEK IN REPLACEMENT OF THE TWO SNACKS IN BETWEEN MEALS.

IF YOU'RE REALLY CRAVING FOR CHIPS, YOU CAN HAVE THEM ONCE
OR TWICE A WEEK FOR SNACKS, BUT STICK TO ONE SERVING SIZE
(ONE SMALL BAG) AND GO FOR THE VITAMIN FORTIFIED ONES.
CHECK MY RECOMMENDATIONS FROM THE SNACK LIST.

HAPPY HEALTHY EATING! ENJOY!

© 2019 KATRINA AGLIPAY 14

 Thank you so much for supporting Simply Pinay.

May you achieve your fitness goals and maintain a

healthy lifestyle.

SIMPLY PINAY
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© 2019 KATRINA AGLIPAY 15

 Simply Pinay

LEGAL
All content included in this e-book are © Katrina Aglipay 2019. All rights
reserved. No part of this publication may be produced, transmitted in
any form or by any means, electronic, photocopying, recording, or
otherwise, without prior written consent of the author.

DISCLAIMER
This recipe e-book contains meal ideas of the author and is to be taken
as suggestions only and not as a diet recommendation. If you suspect
you have a medical condition that needs a special diet, consult with a
health care provider immediately. It is with the understanding that the
author, Eva Katrina Aglipay, is not responsible for the use or misuse of
any information or consequences resulting from the suggestions
provided in this e-book.

© Katrina Aglipay 2019. All rights reserved.

© 2019 KATRINA AGLIPAY 16