14-DAY WEIGHT LOSS MENU
(1200-1300 CALORIES/DAY)
DAY
BREAKFAST
DAY 01
- Granola Fruit Yogurt
(203 calories)
- 1 Kahon ng
unsweetened yogurt
- 20g Granola
- 50g dragon fruit, chia seeds
- 1/2 na saging
DAY 02
Avocado toast (256 calories)
- 2 hiwa ng itim na tinapay
- 100g abukado
- 2 itlog
- 10 cherry tomatoes
Menudo na may pinakuluang
sabaw ng gulay (415 calories)
- 50g Veggie Noddles
- 150g ng baboy
- 100g atay ng baboy
- 1 mangkok ng pinakuluang
sopas ng gulay (anumang uri na
gusto mo)
Granola Avocado Smoothie (205
calories)
- 100g butter
- 150ml nut milk
- 10g granola
DAY 03
Oatmeal na sinigang
- 30 gramo ng oats
- 30g karot
- 100g giniling na dibdib
ng manok
- 30g string bean
Saging na smoothie +
gatas ng kasoy
- Pritong noodle na may
pipino (430 calories)
- 1 Veggie Noddles + 200 gramo
ng ginutay-gutay na dibdib ng
manok + 30 gramo ng karot + 30
gramo ng string bean + 15
gramo ng kasoy
- 200 gramo ng pipino
- Pritong/mixed rice na may
- Pan-fried salmon + kamote (382
pipino (430 calories)
calories)
- 1 mangkok ng brown rice + 200
- 200g asparagus (maaaring
gramo ng ginutay-gutay na
palitan ng iba pang gulay)
dibdib ng manok + 30 gramo ng
- 200 gramo ng salmon
karot + 30 gramo ng string bean
- 100 gramo ng kamote
+ 15 gramo ng kasoy
- 200 gramo ng pipino
DAY 04
Tapsilog (436 calories)
- 100g maaalog ng baka
- 50 garlic fried rice
- 1 pinakuluang itlog sa halip na
pritong itlog
Isang binalatan na berdeng
mansanas (63 calories)
- Pinakuluang bigas sa hita ng
manok + pinakuluang gulay (420
calories)
- 1 Veggie Noddles
- 250 gramo ng pinakuluang hita
ng manok na walang balat ng
manok
- 200 gramo ng pinakuluang
gulay
DAY 05
Tapsilog (436 calories)
- 100g maaalog ng baka
- 50 garlic fried rice
- 1 pinakuluang itlog sa
halip na pritong itlog
DAY 06
DAY 07
Tinapay, peanut butter/nut butter
+ almond milk (310g)
- 2 hiwa ng itim na tinapay
- 1 saging
- Peanut butter (ipamahagi nang
pantay-pantay)
- 15g almond o 1 tasa ng almond milk
- 30 goats
- Walnut milk
- 1/2 mangga
- 10g chia seeds
- 20g Granola Mani
BREAKFAST SNACK
LUNCH
Isang binalatan na berdeng
mansanas (63 calories)
Fried chicken noodle na may
lemongrass chili(426 calories)
- 50g Veggie Noddles
- 150g pritong dibdib ng manok
50g bell pepper (mga
pampalasa: bawang, tanglad, sili,
asin, paminta)
- 200g pinakuluang tubig
spinach
1 mansanas
Stir-Fried Noodle (520 calories).
- 30g Veggie Noddles + 3 kumain
ng malinis na mga sausage +
100g bell pepper + Gulay
(anumang uri)
Orange Juice
Sinigang (530 calories)
-150g baboy
- 2 kamatis
- Hilaw na gulay
- Sampalok
Black Sesame Gatas ng Walnut
Kanin na may Menudo(360
calories)
- 1 mangkok Veggie Noddles
- 50g puting bigasx
- 150g ng baboy
- 100g atay ng baboy
- Gulay
(SNACK)
DINNER
TOTAL
Brown rice noodles na may
adobo (476 calories)
- 250g ng manok
- 25g ng brown rice noodles
- 200g ng hilaw na gulay, salad
1168 Calories
Salad na may halong yogurt (344
calories)
- 80g mais + 200g lettuce + 50g
pipino + 50g carrot + sarsa ng
yogurt
- 100g piniritong dibdib ng
manok
1220 Calories
1310 Calories
A banana
Gulay na hipon na sabaw (382
calories)
- 1 mangkok ng kanin
- 250 gramo ng pinakuluang
hipon
1238 Calories
Coconut water
Pork brown rice noodles na may
tomato sauce (476 calories)
- 100g tinadtad na baboy
- 2 kamatis
- 25g ng brown rice noodles
- 15 g ng mga kabute
- 200g ng salad, litsugas
1306 calories
Coconut water
Passion fruit salad (410 calories)
- 20g pinakuluang noodles + 70g
matamis na mais + 200g lettuce
+ 50g pipino + 50g karot +
passion fruit sauce
- 100g piniritong dibdib ng
manok
1270 calories
1 banana/a any fruit
Inihaw na karne ng baka
na may bean sprouts at
sabaw ng repolyo
(415 calories)
- 50g puting bigas
- 150g lean fried beef tenderloin
na may 200g bean sprouts
- 1 mangkok ng pinakuluang
sopas ng gulay
113 5calories
DAY
DAY 08
DAY 09
DAY 10
BREAKFAST
Saging na smoothie na may chia seed
milk
- 1 saging, 200ml gatas na mani
- 10g chia seeds
- 20g Wise Food granola
Oatmeal na sinigang
(318 calories)
- 30g oats
- 30g karot
- 100g dibdib ng manok
- 30g berdeng beans
- 1 hiwa ng luya at 2 tuyong
sibuyas na pinakuluang
kasama ng manok
Toast ng Avocado (256 calories)
- 2 hiwa ng itim na tinapay
- 100g abukado
- 2 itlog
- 10 cherry tomatoes
DAY 11
Chicken Breast Pumpkin Soup
(306 cal)
- 100g dibdib ng manok
- 2 hiwa ng itim na tinapay
- Pipino
DAY 12
(305 calories)
- 150g kamote
- Gatas ng almond
- 2 itlog
- 1 saging
DAY 13
DAY 14
BREAKFAST SNACK
LUNCH
Apple celery juice
Potato & Chicken (431 calories)
- 150g sweet potato
- 150g boiled chicken breast
- 200g boiled cabbage
Any fruit, less sweet
Garlic Butter Shrimp with
Noodles (380 calories)
- 200g pan-fried shrimp
- 5g unsalted butter, salt, garlic,
pepper
- 150g of Veggie Noddles
- 200g sautéed cabbage with
shiitake mushrooms
Apple celery juice
Crispy Pata with rice
(413 calories)
- 1 bowl of brown rice
- 100g pork
- Some vegetable and fruits as
side dish ( an apple)
1 green mango
10g Wise Food granola
Granola Banana Oatmeal Cake
(490 cal)
- 2 saging
- 15g oats
- 10g Wise Food granola
- 2 itlog
(305 calories)
- 150g kamote
- 2 itlog
- 1 kamatis
- 1 tasa ng orange juice
Nilagang bigas ng baka
(436 calories)
- 100g ng brown rice
- 150g nilagang baka
- 200g spinach + gulay na sabaw
Rib vegetable soup (460 cal)
- 150g simmered lean ribs + 50g
radish + 50g carrot + 30g potato
+ 100g chayote
- 1-2 slices of bread
Crispy Pata with rice (413
calories)
- 1 bowl of brown rice
- 100g pork
- Some vegetable and fruits as
side dish ( an apple)
DINNER
Adobong hito (362 calories)
- 200 g ng isda
- Mga pampalasa: dinurog na
bawang, suka, katas ng luya,
mantika, asin, at paminta
- 150g ng lettuce at hilaw na
gulay na inihain
Rice with Inihaw na Liempo
(406 cal)
- 200g of Pork belly
- 1 bowl of brown rice
- An apple or some vegetable
Squid rice (330 cal)
- 1 bowl of brown rice
- 150g fried squid with leeks,
tomatoes
- Young tofu seaweed soup
An apple
(SNACK)
Sariwang tubig ng niyog
Pinya, pipino, katas ng kintsay
TOTAL
1142 Calories
1134 Calories
Kanin na may Bulalo
(412 calories)
- 70g puting bigas
- 130g karne ng baka
- Mga pampalasa: patis, sibuyas,
at peppercorn
1134 Calories
Dibdib ng manok na may brown
rice noodles sa orange sauce
(487 cal)
- 100g ng bigas vermicelli
- Bell pepper
- 100g dibdib ng manok
- 60 g tofu
- 100g litsugas
- Sauce 2 dalandan, asin, brown
sugar, paminta
1199 calories
Seaweed Chicken Breast Rice
(373 cal)
- 130g giniling na dibdib ng
manok na may 50g tofu, roll na
may seaweed
- Salad: 100g lettuce + 1 bell
pepper + 1 mansanas + inihaw
na linga sauce
1138 calories
Chickpea salad, toast (371cal)
- 100g anumang salad + bell
pepper + pinakuluang chickpeas
60g + cherry tomatoes + 50g
avocado + mushroom sauce
- 2 hiwa ng toast
1191 Calories
Nilagang Manok na may
Mushroom Rice (361 kcal)
- 1 mangkok ng brown rice (70g)
- 150g walang balat na hita ng
manok, 8 sariwang shiitake
mushroom
- 200g pinakuluang lung na may
sesame salt
- MENU FOR SEDENTARY PEOPLE
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