14 day meal plan

(1800 kcal)
monday tuesday wednesday thursday ADD THIS TO YOUR
Breakfast Breakfast Breakfast Breakfast
1 cup Rice
1 serving Tuna Omelet with Onion
1 cup Garlic Rice
3pcs small Steamed Dumplings
1 cup Steamed Rice
2 pc Sweet Ham & Boiled Egg
2 pcs Toasted Bread
with Jam or Jelly
GROCERY LIST
1 slice Papaya (no extra sauce) 1 slice Watermelon 1pc Pear(slices)
1 pc Apple (slices)
Lunch
1/2 to 1 cup Rice
Lunch
1/2 to 1 cup Rice
Lunch Fiber-rich foods
Lunch 1/2 to 1 cup Rice
1 cup Vegetable Lumpia
1 slice Grilled Mackerel or any fish
1/2 to 1 cup Rice
1 cup Sweat & Sour Fish (any)
1 cup Togue with Egg
1 pc Baked Chicken (breast part)
1 cup Sautéed Green Beans & Carrots
1 pc Grilled Fish (any)
less processed
Dinner
1/2 cup Rice
with Carrots, Cucumber & Bell Pepper
Dinner
Dinner Fresh
1/2 cup Rice
Dinner 1/2 cup Rice
1 cup Chicken with Carrots & Beans
1 cup Buttered Potatoes 1/2 cup Rice
1 cup Egg drop Soup
1 pc Grilled Fish
3 pcs Breaded Pork Slices ingredients
1 cup Fish Escabeche 1 cup Upo Guisado
(Mackerel/Tuna or any fish)
1/2 cup Asparagus Soup
enriched/fortifie
d
friday saturday sunday Healthy snacks
Breakfast Breakfast Breakfast with nutrients
3 pcs Homemade Pancake or Waffle 1 cup Mami Noodles with Chicken slices 1 cup Egg Rice Home made Sandwich
with Fruit Jam or Jelly 1 pc Apple slices 1 cup Sautéed Corned Chicken (less salt) Fresh Fruits or Fruit Shakes
1 slice Melon 1pc Pear (slices) (no added sugar or 2 tsp)

Lunch
Lunch
1/2 to 1 cup Rice Lunch
Oatmeal
Cereal
note: see food list
1/2 to 1 cup Rice 1 cup Miswa Soup with Patola 1/2 to 1 cup Rice Bakery Breads or Biscuits
1 1/2 cup Fish Sarciado 4pcs Fish Fillet 1 cup Sautéed Chicken (Not too sweet)
with Carrots & Mushroom, pineapple tidbits
Dinner
Dinner
1/2 cup Rice Dinner
1/2 cup Rice
1 cup Beef Nilaga (with potato and cabbage) 1/2 cup Rice
1 cup Chicken Adobo (breast)
1 pc Pear/Peras (slices) 1 cup Beef Giniling (Picadillo)
with Green Peas, Carrots

Nutrition by: Mary Clarice Lopez, RND

 14 day meal plan
(1800 kcal)
monday
Breakfast
tuesday
Breakfast
wednesday
Breakfast
thursday
Breakfast
try this cooking
3 pcs Small Sausage (not fried) 1/2 to 1 cup Rice 1 cup Fried Rice with Mixed Veggies
1 cup Rice with Mixed Veggies 1 pc Tortang Talong 1pc medium Fried Fish (any less salt)
1 cup Rice
1 pc Poached Egg & 1pc Sweet Ham methods
1 pc Apple (slices) 1 slice Watermelon 1 slice Melon 1 pc Apple

Lunch Lunch
1/2 to 1 cup Rice
3 pcs Sweet & Sour Meat Balls
Lunch
1/2 to 1 cup Rice
1 cup Cream of Corn Soup
1/2 to 1 cup Rice
3 pcs Lumpiang Shanghai
Lunch
1/2 to 1 cup Rice
1 cup Pork Menudo with Veggies
Sauteed
with Carrots 1 cup Sotanghon Soup with Carrots &

Stri-fry
1 cup Pork Steak with White Onions 1 slice Watermelon
cabbage
Dinner Dinner Dinner
1/2 cup Rice Dinner

Grill
1/2 cup Rice 1 cup Rice
1pc Fried Fish (any) 1/2 cup Rice
1 1/2 cup Chicken Tinola 1 cup Ginataang Isda (any) with Pechay
1 cup Sigarilyas Guisado with Fish 1 cup Sauteed Togue & Carrots
1 slice Inihaw na Porkchop (lean meat
only)
Baked
friday
Breakfast
saturday
Breakfast
sunday
Breakfast
Healthy Steamed
1 cup Pancit Guisado with Veggies 1 cup Fried Rice with Mixed Veggies
snack ideas
1 cup Garlic Rice
1 serving Scrambled egg with Carrots & Corn
1-2 slices Pineapple
2 pcs Pan De Sal
1 slice Watermelon
2pcs Luncheon Meat with Boiled Egg
1 slice Melon
Fruit Shakes (less or no added Roast
sugar)
Lunch
1/2 to 1 cup Rice
Lunch
1/2 to 1 cup Rice
Lunch
1/2 to 1 cup Rice
Home-made Sandwiches
(cheese, tuna, chicken, ham,
Boiled
1 medium slice Grilled Liempo 1 cup Chicken Teriyaki egg
1 pc Fried or Grilled Fish any
1 cup Crab & Corn soup with Carrots
1 cup Sauteed Sayote & Carrots 1 cup Laing or any veg Dish peanut butter, jams/jellies etc)
Dinner Rice Cakes/Kakanin
Dinner Dinner Bakery Breads (not-too-sweet)
1/2 cup Rice
1/2 cup Rice 1/2 cup Rice
2 small Grilled Galunggong Yogurt
1/2 cup Sauteed Cauliflower with Carrots 1 cup Laswa Soup with Kalabasa, Okra, 1 pc Grilled Fish any
and slices of meat String Beans and Shrimp 1 cup Pinakbet

Nutrition by: Mary Clarice Lopez, RND