Chapter 5: The Recipe Library

Thirty additional recipes to mix, match, and build your own days after the 28-day plan.

This chapter is your kitchen shelf reference. The 30 recipes below are organized by category. chicken, egg, soup, vegetarian, tofu, monggo, healthy snacks, and healthy desserts. None of them appear in the 28-day meal plan, so you can swap them in for variety without repeating a recipe you have already eaten.

Each recipe is calibrated to fit the same daily targets as the rest of the book: 1,900 to 2,000 kcal, 140 to 160 g protein, 160 to 190 g carbohydrates, 55 to 70 g fat, 30+ g fiber, and under 1,800 mg sodium. Use them to build your own breakfasts, lunches, and dinners in the weeks and months after Week 4.

The 30 recipes by category:

Category Recipes
Chicken 5 (R1-R5)
Egg 3 (R6-R8)
Soup 4 (R9-R12)
Vegetarian 4 (R13-R16)
Tofu 3 (R17-R19)
Monggo 3 (R20-R22)
Healthy Snacks 4 (R23-R26)
Healthy Desserts 4 (R27-R30)

Chicken

R1: Chicken Caldereta

A Filipino-style stew, lightened by removing the potato and using chicken breast. Caldereta traditionally uses liver spread for depth; this version uses a small amount of carrot for color and flavor.

Field Value
Prep Time 12 minutes
Cook Time 30 minutes
Servings 2
Estimated Cost ₱80 to ₱100 per serving

Ingredients:

  • 300 g chicken breast, cubed
  • 1 small carrot, diced
  • 1 small bell pepper, diced
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 small tomato, chopped
  • 1 tbsp canola oil
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp tomato paste
  • 1 tsp paprika
  • 1 bay leaf
  • ½ tsp black pepper
  • 1 cup water
  • 1 tbsp low-sodium liver spread (optional, for color)
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Heat oil in a pot. Sauté garlic, onion, and tomato for 3 minutes.
  2. Add chicken. Cook 5 minutes until lightly browned.
  3. Add carrot, bell pepper, soy sauce, tomato paste, paprika, bay leaf, pepper, and water. Stir to combine.
  4. Cover and simmer 20 minutes until the chicken is tender and the sauce thickens.
  5. Stir in liver spread if using. Adjust seasoning.
  6. Serve with brown rice.

Storage Tips: Keeps 3 days refrigerated. Freezes well for 1 month.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 540 kcal
Protein 52 g
Carbs 48 g
Fat 12 g
Fiber 6 g
Sodium 720 mg

R2: Chicken Pastel

A Filipino-style chicken pie filling, served open-face over rice. Comfort food with a fraction of the butter of a traditional pie crust.

Field Value
Prep Time 12 minutes
Cook Time 30 minutes
Servings 2
Estimated Cost ₱70 to ₱90 per serving

Ingredients:

  • 300 g chicken breast, diced
  • 1 small carrot, diced
  • 1 small potato (or kamote), diced
  • 1 small bell pepper, diced
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 tbsp canola oil
  • 1 tbsp low-sodium soy sauce
  • 1 cup chicken broth (low-sodium)
  • 1 tsp paprika
  • ½ tsp black pepper
  • 1 bay leaf
  • 1 tbsp whole wheat flour
  • 2 tbsp low-fat milk
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Heat oil in a pan. Sauté garlic and onion for 2 minutes.
  2. Add chicken. Cook 4 minutes until white.
  3. Add carrot and potato. Stir-fry 3 minutes.
  4. Add bell pepper, soy sauce, broth, paprika, pepper, and bay leaf. Simmer 15 minutes until vegetables are tender.
  5. Whisk flour and milk. Stir into the pan. Cook 2 minutes until thickened.
  6. Serve over brown rice.

Storage Tips: Keeps 3 days refrigerated.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 560 kcal
Protein 50 g
Carbs 56 g
Fat 12 g
Fiber 6 g
Sodium 740 mg

R3: Chicken Lumpia Shanghai

Filipino-style spring rolls with a chicken and vegetable filling. Baked instead of deep-fried for a lighter profile.

Field Value
Prep Time 20 minutes
Cook Time 15 minutes
Servings 2 (makes 12 pieces)
Estimated Cost ₱60 to ₱80 per serving

Ingredients:

  • 200 g lean ground chicken
  • 1 small carrot, grated
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 2 tbsp chopped spring onions
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • ½ tsp black pepper
  • 12 lumpia wrappers
  • 1 tbsp canola oil (for brushing)
  • 1 hard-boiled egg, sliced (for serving)
  • Sweet chili sauce (low-sugar) for dipping

Instructions:

  1. Mix chicken, carrot, onion, garlic, spring onions, soy sauce, sesame oil, and pepper.
  2. Place 1.5 tbsp of filling on each wrapper. Roll like a spring roll, tucking the sides in.
  3. Brush with oil. Bake at 200 °C for 12 to 15 minutes until golden and crispy.
  4. Serve 6 pieces per person with the boiled egg and sweet chili sauce.

Storage Tips: Uncooked rolls keep 1 day refrigerated. Cooked rolls keep 2 days.

Nutrition (per serving, 6 pieces + egg):

Nutrient Amount
Calories 480 kcal
Protein 38 g
Carbs 40 g
Fat 18 g
Fiber 4 g
Sodium 720 mg

R4: Chicken Teriyaki (Filipino-Style)

A Filipino take on teriyaki that uses calamansi and banana ketchup for a sweet-sour glaze. Served over brown rice with steamed broccoli.

Field Value
Prep Time 10 minutes (plus 20 minutes marinade)
Cook Time 15 minutes
Servings 2
Estimated Cost ₱70 to ₱90 per serving

Ingredients:

  • 300 g chicken thigh fillet, sliced
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp calamansi juice
  • 1 tbsp banana ketchup (low-sugar)
  • 1 tbsp brown sugar
  • 1 tsp grated ginger
  • 1 clove garlic, minced
  • 1 tsp canola oil
  • 1 tsp sesame oil
  • 1 tsp toasted sesame seeds
  • 1 tbsp chopped spring onions
  • 200 g steamed broccoli (per serving)
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Mix soy sauce, calamansi, ketchup, sugar, ginger, and garlic. Marinate chicken for 20 minutes.
  2. Heat canola oil in a pan. Sear chicken 3 to 4 minutes per side until caramelized.
  3. Pour the remaining marinade into the pan. Simmer 2 minutes until the sauce thickens.
  4. Drizzle with sesame oil. Top with sesame seeds and spring onions.
  5. Serve with brown rice and steamed broccoli.

Storage Tips: Keeps 3 days refrigerated. Reheat gently to keep the glaze glossy.

Nutrition (per serving):

Nutrient Amount
Calories 590 kcal
Protein 48 g
Carbs 62 g
Fat 16 g
Fiber 8 g
Sodium 780 mg

R5: Chicken Cordon Bleu (Filipino-Style)

A Filipino-style take using chicken breast, low-fat ham, and quick-melting cheese. Baked instead of pan-fried for a lighter result.

Field Value
Prep Time 15 minutes
Cook Time 25 minutes
Servings 2
Estimated Cost ₱90 to ₱110 per serving

Ingredients:

  • 2 chicken breast fillets (about 300 g total), butterflied
  • 2 slices low-fat ham (about 40 g)
  • 2 slices quick-melt cheese (about 40 g)
  • 1 tbsp low-sodium soy sauce
  • 1 tsp calamansi juice
  • ½ tsp black pepper
  • 1 tbsp whole wheat flour
  • 1 egg, beaten
  • 30 g whole wheat breadcrumbs
  • 1 tbsp canola oil
  • 130 g cooked brown rice (per serving)
  • 100 g steamed vegetables (per serving)

Instructions:

  1. Pound each butterflied chicken breast to an even 1 cm thickness.
  2. Season with soy sauce, calamansi, and pepper.
  3. Place a slice of ham and a slice of cheese on each breast. Roll up and secure with toothpicks.
  4. Coat each roll in flour, then egg, then breadcrumbs.
  5. Heat oil in an oven-safe pan. Sear the rolls 2 minutes per side until golden.
  6. Transfer to a 200 °C oven. Bake 15 minutes until the chicken is cooked through.
  7. Remove toothpicks. Slice each roll into 4 pieces. Serve with brown rice and steamed vegetables.

Storage Tips: Best fresh. Reheats acceptably in a 180 °C oven for 8 minutes.

Nutrition (per serving, with rice and vegetables):

Nutrient Amount
Calories 620 kcal
Protein 56 g
Carbs 56 g
Fat 18 g
Fiber 7 g
Sodium 850 mg

Egg

R6: Tortang Giniling (Filipino Ground Chicken Omelette)

A classic Filipino breakfast. ground chicken omelette pan-fried until golden. Serve with garlic rice or brown rice and a side of banana ketchup.

Field Value
Prep Time 10 minutes
Cook Time 12 minutes
Servings 2
Estimated Cost ₱45 to ₱60 per serving

Ingredients:

  • 200 g lean ground chicken
  • 3 whole eggs, beaten
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 small carrot, grated
  • 1 tbsp low-sodium soy sauce
  • ½ tsp black pepper
  • 1 tbsp canola oil
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Mix ground chicken, eggs, onion, garlic, carrot, soy sauce, and pepper.
  2. Heat oil in a nonstick pan. Pour in half the mixture. Cook 4 minutes per side until golden. Repeat for the second omelette.
  3. Serve with brown rice.

Storage Tips: Keeps 2 days refrigerated. Reheat in a pan to restore crispness.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 580 kcal
Protein 38 g
Carbs 50 g
Fat 22 g
Fiber 4 g
Sodium 720 mg

R7: Quiche-Style Baked Eggs

A crustless quiche baked in a muffin tin for perfect individual portions. The base is egg plus a touch of milk; the filling is your choice of vegetables and cheese.

Field Value
Prep Time 10 minutes
Cook Time 20 minutes
Servings 2 (makes 4 cups)
Estimated Cost ₱50 to ₱70 per serving

Ingredients:

  • 6 whole eggs
  • 60 mL low-fat milk
  • 1 small onion, chopped
  • 1 small bell pepper, chopped
  • 50 g mushrooms, chopped
  • 50 g grated quick-melt cheese
  • ½ tsp black pepper
  • ½ tsp paprika
  • 1 tbsp olive oil (for brushing the tin)
  • 1 tbsp chopped spring onions

Instructions:

  1. Preheat oven to 180 °C. Brush 4 muffin cups with olive oil.
  2. Whisk eggs and milk. Stir in onion, bell pepper, mushrooms, cheese, pepper, and paprika.
  3. Divide the mixture among the muffin cups.
  4. Bake 18 to 20 minutes until set and lightly golden on top.
  5. Top with spring onions. Serve 2 cups per person with a side of brown rice or toast.

Storage Tips: Keeps 3 days refrigerated. Reheat in a 180 °C oven for 5 minutes.

Nutrition (per serving, 2 cups + 130 g brown rice):

Nutrient Amount
Calories 620 kcal
Protein 36 g
Carbs 56 g
Fat 26 g
Fiber 5 g
Sodium 740 mg

R8: Spanish Tortilla (Sweet Potato Version)

A Spanish-style potato omelette, here made with kamote (sweet potato) instead of white potato. Serve in wedges with a green side salad.

Field Value
Prep Time 8 minutes
Cook Time 20 minutes
Servings 2
Estimated Cost ₱40 to ₱55 per serving

Ingredients:

  • 300 g kamote (sweet potato), peeled and sliced thin
  • 1 small onion, sliced thin
  • 4 whole eggs, beaten
  • 1 tbsp low-sodium soy sauce
  • ½ tsp black pepper
  • 2 tbsp canola oil
  • 100 g cucumber-tomato salad (per serving)
  • 1 slice whole wheat bread (optional)

Instructions:

  1. Heat oil in a nonstick pan. Sauté kamote and onion over medium heat for 12 minutes until the kamote is tender.
  2. Mix eggs, soy sauce, and pepper. Pour over the kamote.
  3. Cook 4 minutes until the bottom is set. Flip the tortilla using a plate. Cook 3 more minutes.
  4. Cut into wedges. Serve with cucumber-tomato salad and toast.

Storage Tips: Keeps 2 days refrigerated. Best reheated in a pan.

Nutrition (per serving, with salad):

Nutrient Amount
Calories 520 kcal
Protein 20 g
Carbs 60 g
Fat 22 g
Fiber 9 g
Sodium 680 mg

Soup

R9: Sinigang na Manok (Chicken Sinigang)

A sour tamarind chicken soup. The flavor is bright, the protein is high, and the broth is hydrating. Perfect for a cool rainy day.

Field Value
Prep Time 10 minutes
Cook Time 30 minutes
Servings 2
Estimated Cost ₱50 to ₱70 per serving

Ingredients:

  • 300 g chicken thigh fillet, cut into pieces
  • 1 small labanos (radish), sliced
  • 1 patola, sliced
  • 1 small onion, quartered
  • 2 tomatoes, quartered
  • 3 cloves garlic, crushed
  • 1 thumb (15 g) ginger, sliced
  • 1 tbsp canola oil
  • 1.5 L water
  • 1 pack (20 g) sinigang sa sampaloc mix
  • 1 tsp low-sodium fish sauce
  • 2 bay leaves
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Heat oil in a pot. Sauté garlic, onion, ginger, and tomatoes for 3 minutes.
  2. Add chicken. Cook 4 minutes until lightly browned.
  3. Pour in water. Add sinigang mix and bay leaves. Simmer 15 minutes.
  4. Add labanos. Simmer 5 minutes.
  5. Add patola. Simmer 3 more minutes.
  6. Season with fish sauce. Adjust sourness to taste.
  7. Serve with brown rice.

Storage Tips: Keeps 2 days refrigerated. Freezes well for 1 month.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 480 kcal
Protein 42 g
Carbs 50 g
Fat 10 g
Fiber 7 g
Sodium 760 mg

R10: Misua Soup with Patola and Chicken

A delicate, slurpable soup using misua (thin wheat noodles). Light on the stomach and ready in 15 minutes.

Field Value
Prep Time 8 minutes
Cook Time 15 minutes
Servings 2
Estimated Cost ₱40 to ₱55 per serving

Ingredients:

  • 100 g chicken breast, sliced thin
  • 80 g misua noodles
  • 1 patola, peeled and sliced
  • 1 small onion, sliced
  • 2 cloves garlic, minced
  • 1 thumb (5 g) ginger, sliced
  • 1 tbsp canola oil
  • 1 L water
  • 1 tsp low-sodium fish sauce
  • ½ tsp black pepper
  • 1 hard-boiled egg, halved (for topping)
  • 2 tbsp chopped spring onions

Instructions:

  1. Heat oil in a pot. Sauté garlic, onion, and ginger for 2 minutes.
  2. Add chicken. Cook 3 minutes until white.
  3. Pour in water. Bring to a boil.
  4. Add misua. Simmer 3 minutes.
  5. Add patola. Simmer 2 more minutes.
  6. Season with fish sauce and pepper.
  7. Top each bowl with egg and spring onions.

Storage Tips: Misua absorbs liquid. Add water when reheating.

Nutrition (per serving):

Nutrient Amount
Calories 380 kcal
Protein 32 g
Carbs 42 g
Fat 8 g
Fiber 4 g
Sodium 680 mg

R11: Molo Soup

A Filipino wonton-style soup from the Visayas. The dumplings are small, the broth is clear, and the result is light but satisfying.

Field Value
Prep Time 25 minutes
Cook Time 20 minutes
Servings 2
Estimated Cost ₱55 to ₱75 per serving

Ingredients:

  • 200 g lean ground chicken
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tbsp low-sodium soy sauce
  • ½ tsp black pepper
  • 30 molo wrappers (small wonton wrappers)
  • 1 small onion, sliced (for broth)
  • 2 cloves garlic, minced (for broth)
  • 1 thumb (5 g) ginger, sliced (for broth)
  • 1 tbsp canola oil
  • 1.2 L water
  • 1 tsp low-sodium fish sauce
  • 2 tbsp chopped spring onions
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Mix chicken, onion, garlic, soy sauce, and pepper. Place 1 tsp of filling on each wrapper. Fold into a triangle or bundle shape. Pinch to seal.
  2. Heat oil in a pot. Sauté broth aromatics (onion, garlic, ginger) for 2 minutes.
  3. Pour in water. Bring to a boil.
  4. Drop the dumplings in. Simmer 8 to 10 minutes until they float.
  5. Season with fish sauce. Top with spring onions.
  6. Serve with brown rice.

Storage Tips: Uncooked dumplings freeze well for 1 month. Cooked soup keeps 1 day refrigerated.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 540 kcal
Protein 44 g
Carbs 60 g
Fat 12 g
Fiber 5 g
Sodium 760 mg

R12: Hototay Soup

A clear vegetable soup with a chicken and tofu filling. Light, hydrating, and perfect for a low-appetite day.

Field Value
Prep Time 15 minutes
Cook Time 15 minutes
Servings 2
Estimated Cost ₱45 to ₱60 per serving

Ingredients:

  • 100 g chicken breast, finely chopped
  • 100 g firm tokwa, crumbled
  • 1 small carrot, sliced
  • 100 g baguio beans, sliced
  • 1 small onion, sliced
  • 2 cloves garlic, minced
  • 1 thumb (5 g) ginger, sliced
  • 1 tbsp canola oil
  • 1.2 L water
  • 1 tsp low-sodium fish sauce
  • ½ tsp black pepper
  • 2 tbsp chopped spring onions
  • 1 hard-boiled egg, halved (for topping)
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Mix chicken and tokwa. Form into 12 small balls.
  2. Heat oil in a pot. Sauté garlic, onion, and ginger for 2 minutes.
  3. Pour in water. Bring to a boil.
  4. Drop the chicken-tofu balls in. Simmer 5 minutes.
  5. Add carrot and baguio beans. Simmer 5 more minutes.
  6. Season with fish sauce and pepper.
  7. Top with spring onions and egg. Serve with brown rice.

Storage Tips: Keeps 2 days refrigerated.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 460 kcal
Protein 36 g
Carbs 52 g
Fat 10 g
Fiber 6 g
Sodium 720 mg

Vegetarian

R13: Ginisang Repolyo (Filipino Cabbage Stir-Fry)

A simple, home-style cabbage dish that is the everyday side vegetable of the Filipino kitchen. Quick, cheap, and surprisingly filling when paired with rice and protein.

Field Value
Prep Time 8 minutes
Cook Time 12 minutes
Servings 2
Estimated Cost ₱30 to ₱45 per serving

Ingredients:

  • 500 g cabbage, chopped
  • 1 small carrot, sliced
  • 1 small onion, sliced
  • 3 cloves garlic, minced
  • 1 small tomato, chopped
  • 1 tbsp canola oil
  • 1 tbsp low-sodium soy sauce
  • 1 tsp fish sauce (low-sodium)
  • ½ tsp black pepper
  • 1 hard-boiled egg, halved (for serving)
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Heat oil in a pan. Sauté garlic, onion, and tomato for 2 minutes.
  2. Add carrot. Stir-fry 2 minutes.
  3. Add cabbage. Stir-fry 4 to 5 minutes until wilted but still crisp.
  4. Season with soy sauce, fish sauce, and pepper.
  5. Serve with brown rice and boiled egg.

Storage Tips: Best fresh. Cabbage releases water when reheated.

Nutrition (per serving, with rice and egg):

Nutrient Amount
Calories 380 kcal
Protein 16 g
Carbs 56 g
Fat 12 g
Fiber 9 g
Sodium 720 mg

R14: Stuffed Bell Peppers (Tofu)

Bell peppers stuffed with a tofu-vegetable filling, then baked. A complete protein-and-vegetable meal in one edible container.

Field Value
Prep Time 15 minutes
Cook Time 25 minutes
Servings 2
Estimated Cost ₱55 to ₱75 per serving

Ingredients:

  • 2 large bell peppers, halved and seeded
  • 200 g firm tokwa, crumbled
  • 1 small carrot, grated
  • 50 g mushrooms, chopped
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tsp dried oregano
  • ½ tsp black pepper
  • 1 tbsp olive oil
  • 50 g grated quick-melt cheese (optional)
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Preheat oven to 200 °C.
  2. Mix tokwa, carrot, mushrooms, onion, garlic, soy sauce, oregano, pepper, and olive oil.
  3. Stuff the bell pepper halves with the mixture. Top with cheese if using.
  4. Place in a baking dish with 2 tbsp water. Cover with foil.
  5. Bake 20 minutes. Remove foil. Bake 5 more minutes until the tops are golden.
  6. Serve with brown rice.

Storage Tips: Keeps 2 days refrigerated. Reheat in a 180 °C oven for 8 minutes.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 510 kcal
Protein 30 g
Carbs 60 g
Fat 16 g
Fiber 10 g
Sodium 760 mg

R15: Vegetable Sinigang

A vegetarian version of the classic sour soup. Packed with vegetables and tofu, it is hearty enough to be a meal.

Field Value
Prep Time 12 minutes
Cook Time 25 minutes
Servings 2
Estimated Cost ₱45 to ₱60 per serving

Ingredients:

  • 200 g firm tokwa, cubed
  • 1 small labanos, sliced
  • 1 patola, sliced
  • 100 g baguio beans, cut into 5 cm lengths
  • 100 g sitaw, cut into 5 cm lengths
  • 1 small onion, quartered
  • 2 tomatoes, quartered
  • 3 cloves garlic, crushed
  • 1 thumb (15 g) ginger, sliced
  • 1.5 L water
  • 1 pack (20 g) sinigang sa sampaloc mix
  • 1 tsp low-sodium fish sauce
  • 2 bay leaves
  • 130 g cooked brown rice (per serving)

Instructions:

  1. In a pot, combine water, sinigang mix, garlic, onion, ginger, tomatoes, and bay leaves. Bring to a boil.
  2. Add labanos. Simmer 5 minutes.
  3. Add patola, baguio beans, and sitaw. Simmer 5 more minutes.
  4. Gently add tokwa. Simmer 3 minutes to heat through.
  5. Season with fish sauce. Adjust sourness.
  6. Serve with brown rice.

Storage Tips: Keeps 2 days refrigerated.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 440 kcal
Protein 26 g
Carbs 62 g
Fat 10 g
Fiber 10 g
Sodium 720 mg

R16: Tortang Talong with Monggo Filling

A grilled eggplant omelette filled with a savory monggo (mung bean) mixture. The combination of smoky eggplant and nutty monggo is uniquely Filipino.

Field Value
Prep Time 15 minutes (plus overnight monggo soak)
Cook Time 20 minutes
Servings 2
Estimated Cost ₱45 to ₱60 per serving

Ingredients:

  • 2 large talong (eggplant)
  • 100 g cooked monggo beans (from 50 g dry, soaked overnight)
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 small tomato, chopped
  • 1 tbsp canola oil
  • 1 tsp low-sodium soy sauce
  • ½ tsp black pepper
  • 3 whole eggs, beaten
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Grill the eggplants over a gas flame or under the broiler until the skin is charred and the flesh is soft, about 8 minutes. Let cool. Peel off the charred skin.
  2. Heat 1 tsp oil in a pan. Sauté garlic, onion, and tomato for 2 minutes.
  3. Add cooked monggo, soy sauce, and pepper. Cook 3 minutes until heated through. Set aside.
  4. Dip each flattened eggplant in beaten egg, coating both sides.
  5. Heat the remaining oil. Fry the eggplants 3 minutes per side until golden.
  6. Place each eggplant on a plate. Top with the monggo filling. Fold over.
  7. Serve with brown rice.

Storage Tips: Best fresh. The eggplant loses texture when reheated.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 480 kcal
Protein 24 g
Carbs 64 g
Fat 14 g
Fiber 14 g
Sodium 700 mg

Tofu

R17: Tofu Shanghai

A vegetarian version of the Filipino spring roll. Tofu is the star, with vegetables and a touch of cheese for richness.

Field Value
Prep Time 20 minutes
Cook Time 12 minutes
Servings 2 (makes 12 pieces)
Estimated Cost ₱45 to ₱60 per serving

Ingredients:

  • 300 g firm tokwa, crumbled and pressed for 20 minutes
  • 1 small carrot, grated
  • 50 g tokwa, grated (extra, for binding)
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 2 tbsp chopped spring onions
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 30 g grated quick-melt cheese
  • ½ tsp black pepper
  • 12 lumpia wrappers
  • 1 tbsp canola oil (for brushing)
  • Sweet chili sauce (low-sugar) for dipping

Instructions:

  1. Mix the crumbled tokwa, carrot, grated tokwa, onion, garlic, spring onions, soy sauce, sesame oil, cheese, and pepper.
  2. Place 1.5 tbsp of filling on each wrapper. Roll like a spring roll.
  3. Brush with oil. Bake at 200 °C for 10 to 12 minutes until golden.
  4. Serve 6 pieces per person with sweet chili sauce.

Storage Tips: Uncooked rolls keep 1 day refrigerated. Cooked rolls keep 2 days.

Nutrition (per serving, 6 pieces):

Nutrient Amount
Calories 420 kcal
Protein 24 g
Carbs 38 g
Fat 18 g
Fiber 4 g
Sodium 700 mg

R18: Tofu Steak with Mushroom Gravy

A thick, hearty tofu steak topped with a savory mushroom gravy. A vegetarian main that does not feel like a compromise.

Field Value
Prep Time 10 minutes
Cook Time 20 minutes
Servings 2
Estimated Cost ₱55 to ₱75 per serving

Ingredients:

  • 400 g firm tokwa, sliced into 4 thick steaks
  • 200 g mushrooms, sliced
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 2 tbsp canola oil
  • 1 tbsp low-sodium soy sauce
  • 1 tsp dried thyme
  • ½ tsp black pepper
  • 1 cup water
  • 1 tbsp whole wheat flour
  • 1 tsp sesame oil
  • 130 g cooked brown rice (per serving)
  • 100 g steamed green beans (per serving)

Instructions:

  1. Press the tokwa for 10 minutes. Pat dry.
  2. Heat 1 tbsp oil in a pan. Sear tokwa steaks 4 minutes per side until deeply golden. Remove.
  3. In the same pan, add 1 tbsp oil. Sauté garlic, onion, and mushrooms for 5 minutes until the mushrooms release and reabsorb their liquid.
  4. Add soy sauce, thyme, pepper, and water. Simmer 3 minutes.
  5. Whisk flour with 2 tbsp cold water. Stir into the pan. Cook 1 minute until the gravy thickens.
  6. Return tokwa to the pan. Spoon gravy over the top. Finish with sesame oil.
  7. Serve over brown rice with steamed green beans.

Storage Tips: Keeps 2 days refrigerated. The gravy thickens on standing.

Nutrition (per serving, with rice and green beans):

Nutrient Amount
Calories 580 kcal
Protein 38 g
Carbs 60 g
Fat 22 g
Fiber 9 g
Sodium 740 mg

R19: Tofu Curry (Filipino-Style)

A creamy curry made with light coconut milk, ginger, and turmeric. The flavor is warm, the protein is high, and the result is a vegetarian main that satisfies.

Field Value
Prep Time 10 minutes
Cook Time 20 minutes
Servings 2
Estimated Cost ₱55 to ₱75 per serving

Ingredients:

  • 300 g firm tokwa, cubed
  • 1 small bell pepper, sliced
  • 1 small carrot, sliced
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 thumb (15 g) ginger, grated
  • 1 tbsp canola oil
  • 1 tbsp curry powder
  • ½ tsp turmeric
  • 1 cup light coconut milk
  • ½ cup water
  • 1 tbsp low-sodium soy sauce
  • ½ tsp black pepper
  • 2 tbsp chopped cilantro or spring onions
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Heat oil in a pan. Sauté garlic, onion, and ginger for 2 minutes.
  2. Add curry powder and turmeric. Toast 30 seconds.
  3. Add carrot and bell pepper. Stir-fry 2 minutes.
  4. Pour in coconut milk, water, and soy sauce. Simmer 5 minutes.
  5. Gently add tokwa. Simmer 5 more minutes until heated through and the sauce thickens slightly.
  6. Season with pepper. Top with cilantro or spring onions.
  7. Serve with brown rice.

Storage Tips: Keeps 2 days refrigerated. The flavor deepens overnight.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 580 kcal
Protein 32 g
Carbs 64 g
Fat 22 g
Fiber 9 g
Sodium 700 mg

Monggo

R20: Monggo with Tofu and Vegetables

A thicker, drier take on monggo soup, with crumbled tofu and a variety of vegetables. Serve over brown rice for a complete meal.

Field Value
Prep Time 10 minutes (plus overnight monggo soak)
Cook Time 25 minutes
Servings 2
Estimated Cost ₱40 to ₱55 per serving

Ingredients:

  • 150 g monggo beans (dried, soaked overnight)
  • 150 g firm tokwa, crumbled
  • 1 small carrot, diced
  • 1 small sayote, diced
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 small tomato, chopped
  • 1 tbsp canola oil
  • 1 tsp low-sodium fish sauce
  • ½ tsp black pepper
  • 50 g malunggay leaves (optional)
  • 1.5 cups water
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Drain the monggo. Boil in fresh water for 20 minutes until soft. Drain, reserving ½ cup cooking liquid.
  2. Heat oil in a pan. Sauté garlic, onion, and tomato for 2 minutes.
  3. Add carrot and sayote. Stir-fry 2 minutes.
  4. Add the cooked monggo and reserved liquid. Simmer 5 minutes.
  5. Add tokwa and malunggay. Cook 3 more minutes.
  6. Season with fish sauce and pepper.
  7. Serve with brown rice.

Storage Tips: Keeps 3 days refrigerated. The monggo thickens as it cools.

Nutrition (per serving, with rice):

Nutrient Amount
Calories 480 kcal
Protein 32 g
Carbs 68 g
Fat 10 g
Fiber 16 g
Sodium 700 mg

R21: Monggo Fritters

Savory monggo patties pan-fried until crispy. Serve as a snack, a side dish, or a vegetarian main with rice.

Field Value
Prep Time 10 minutes (plus overnight monggo soak)
Cook Time 15 minutes
Servings 2 (makes 8 patties)
Estimated Cost ₱30 to ₱45 per serving

Ingredients:

  • 200 g cooked monggo (from 100 g dry)
  • 1 small carrot, grated
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 2 tbsp chopped spring onions
  • 2 tbsp whole wheat flour
  • 1 egg, beaten
  • 1 tsp low-sodium soy sauce
  • ½ tsp black pepper
  • 2 tbsp canola oil (for frying)
  • 130 g cooked brown rice (per serving)

Instructions:

  1. Mash the cooked monggo in a bowl.
  2. Mix in carrot, onion, garlic, spring onions, flour, egg, soy sauce, and pepper.
  3. Form into 8 patties (about 50 g each).
  4. Heat oil in a pan. Fry the patties 3 to 4 minutes per side until golden and crispy.
  5. Serve 4 patties per person with brown rice.

Storage Tips: Uncooked patties keep 2 days refrigerated. Cooked patties keep 2 days.

Nutrition (per serving, 4 patties + rice):

Nutrient Amount
Calories 480 kcal
Protein 22 g
Carbs 66 g
Fat 16 g
Fiber 14 g
Sodium 680 mg

R22: Monggo Burger Patties

A plant-based burger patty made from monggo, vegetables, and a touch of cheese. Serve on a whole wheat bun with cucumber and tomato.

Field Value
Prep Time 10 minutes (plus overnight monggo soak)
Cook Time 12 minutes
Servings 2 (makes 4 patties)
Estimated Cost ₱45 to ₱60 per serving

Ingredients:

  • 250 g cooked monggo (from 125 g dry)
  • 50 g mushrooms, finely chopped
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tsp dried oregano
  • ½ tsp black pepper
  • 2 tbsp whole wheat flour
  • 1 tbsp canola oil (for frying)
  • 2 whole wheat burger buns
  • 1 small tomato, sliced
  • 4 lettuce leaves
  • ¼ cucumber, sliced

Instructions:

  1. Mash the cooked monggo. Mix in mushrooms, onion, garlic, soy sauce, oregano, pepper, and flour.
  2. Form into 4 patties (about 80 g each).
  3. Heat oil in a pan. Fry the patties 4 minutes per side until crispy and golden.
  4. Toast the buns. Place a patty on each bun. Top with tomato, lettuce, and cucumber.

Storage Tips: Uncooked patties freeze well for 1 month. Cooked patties keep 2 days.

Nutrition (per serving, 2 patties with bun and toppings):

Nutrient Amount
Calories 520 kcal
Protein 26 g
Carbs 72 g
Fat 14 g
Fiber 16 g
Sodium 720 mg

Healthy Snacks

R23: Baked Sweet Potato Chips

A homemade alternative to commercial potato chips. Baked, not fried, and seasoned with herbs and a touch of salt.

Field Value
Prep Time 10 minutes
Cook Time 20 minutes
Servings 2 (makes about 40 chips)
Estimated Cost ₱25 to ₱40 per serving

Ingredients:

  • 2 medium kamote (sweet potato), about 300 g
  • 1 tbsp olive oil
  • ½ tsp paprika
  • ½ tsp garlic powder
  • Pinch of salt
  • Pinch of black pepper

Instructions:

  1. Preheat oven to 200 °C. Line a baking sheet with parchment paper.
  2. Slice the kamte as thinly as possible, about 2 mm. A mandoline works best.
  3. Toss with olive oil, paprika, garlic powder, salt, and pepper.
  4. Spread in a single layer on the baking sheet. Do not overlap.
  5. Bake 15 to 20 minutes, flipping halfway, until the edges curl and the chips are crisp.
  6. Cool 5 minutes before serving.

Storage Tips: Keeps 3 days in an airtight container. The chips lose crispness in humid weather.

Nutrition (per serving, about 20 chips):

Nutrient Amount
Calories 180 kcal
Protein 3 g
Carbs 30 g
Fat 6 g
Fiber 5 g
Sodium 180 mg

R24: Energy Balls

A no-bake snack made from oats, peanut butter, honey, and dark chocolate. Two balls deliver quick energy for a workout or a long afternoon.

Field Value
Prep Time 10 minutes
Cook Time 0 minutes (chill 30 minutes)
Servings 2 (makes 12 balls)
Estimated Cost ₱35 to ₱50 per serving

Ingredients:

  • 100 g rolled oats
  • 3 tbsp natural peanut butter (unsweetened)
  • 1 tbsp honey
  • 1 tbsp chia seeds
  • 1 tbsp ground flax seeds
  • 30 g dark chocolate (70%), chopped
  • 1 tsp vanilla extract
  • Pinch of salt

Instructions:

  1. Mix all ingredients in a bowl until well combined.
  2. Roll into 12 small balls (about 20 g each).
  3. Refrigerate 30 minutes to set.
  4. Store in the refrigerator.

Storage Tips: Keeps 1 week refrigerated. Freezes well for 1 month.

Nutrition (per serving, 6 balls):

Nutrient Amount
Calories 280 kcal
Protein 10 g
Carbs 36 g
Fat 12 g
Fiber 6 g
Sodium 90 mg

R25: Garlic Roasted Peanuts

A simple, high-protein snack that costs pennies. Roast a big batch on Sunday and portion into small bags for the week.

Field Value
Prep Time 5 minutes
Cook Time 20 minutes
Servings 4 (makes 200 g)
Estimated Cost ₱15 to ₱25 per serving

Ingredients:

  • 200 g raw peanuts, shelled
  • 1 tbsp canola oil
  • 1 tsp garlic powder
  • ½ tsp salt
  • ½ tsp paprika
  • Pinch of cayenne (optional)

Instructions:

  1. Preheat oven to 160 °C.
  2. Toss peanuts with oil, garlic powder, salt, paprika, and cayenne.
  3. Spread on a baking sheet in a single layer.
  4. Roast 15 to 20 minutes, stirring every 5 minutes, until golden and fragrant.
  5. Cool 10 minutes before serving.

Storage Tips: Keeps 2 weeks in an airtight container.

Nutrition (per serving, 50 g):

Nutrient Amount
Calories 290 kcal
Protein 13 g
Carbs 8 g
Fat 24 g
Fiber 5 g
Sodium 290 mg

R26: Tofu and Vegetable Sticks with Dip

A crunchy, high-protein snack that takes 5 minutes to assemble. The dip is a creamy blend of silken tokwa and herbs.

Field Value
Prep Time 8 minutes
Cook Time 0 minutes
Servings 2
Estimated Cost ₱30 to ₱45 per serving

Ingredients:

  • 200 g silken tokwa
  • 1 tbsp calamansi juice
  • 1 clove garlic, minced
  • 1 tbsp chopped spring onions
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 medium carrot, cut into sticks
  • 1 cucumber, cut into sticks
  • 1 bell pepper, cut into sticks
  • 4 cherry tomatoes

Instructions:

  1. Blend the silken tokwa, calamansi, garlic, spring onions, salt, and pepper until smooth.
  2. Transfer to a small bowl.
  3. Arrange the vegetable sticks and tomatoes around the bowl.
  4. Serve immediately.

Storage Tips: The dip keeps 2 days refrigerated. The vegetable sticks keep 3 days if cut and stored in water.

Nutrition (per serving, with all vegetables):

Nutrient Amount
Calories 130 kcal
Protein 12 g
Carbs 14 g
Fat 4 g
Fiber 4 g
Sodium 320 mg

Healthy Desserts

R27: Banana-Oat Cookies

Naturally sweet cookies made with ripe bananas and oats. No added sugar, no flour, no butter. just three main ingredients.

Field Value
Prep Time 10 minutes
Cook Time 15 minutes
Servings 2 (makes 12 cookies)
Estimated Cost ₱25 to ₱40 per serving

Ingredients:

  • 2 medium lakatan bananas, mashed
  • 100 g rolled oats
  • 1 tbsp honey (optional)
  • 1 tsp vanilla extract
  • ½ tsp cinnamon
  • 1 tbsp raisins (optional)
  • 1 tbsp chopped walnuts (optional)

Instructions:

  1. Preheat oven to 180 °C. Line a baking sheet with parchment paper.
  2. Mix bananas, oats, honey, vanilla, cinnamon, raisins, and walnuts.
  3. Scoop 1.5 tbsp of the mixture per cookie onto the baking sheet. Flatten slightly.
  4. Bake 12 to 15 minutes until golden.
  5. Cool 5 minutes before serving.

Storage Tips: Keeps 3 days in an airtight container.

Nutrition (per serving, 6 cookies):

Nutrient Amount
Calories 230 kcal
Protein 6 g
Carbs 44 g
Fat 4 g
Fiber 6 g
Sodium 10 mg

R28: Mango Sago

A light, refreshing Filipino dessert made with ripe mangoes, sago pearls, and a touch of evaporated milk. The classic merienda.

Field Value
Prep Time 10 minutes (plus 30 minutes sago cooking)
Cook Time 30 minutes
Servings 2
Estimated Cost ₱50 to ₱70 per serving

Ingredients:

  • 60 g sago pearls (small)
  • 2 ripe mangoes (about 500 g)
  • 100 mL low-fat evaporated milk
  • 1 tsp honey (optional)
  • ½ tsp vanilla extract
  • Crushed ice (optional)

Instructions:

  1. Boil the sago in 4 cups of water for 15 minutes until translucent. Stir occasionally to prevent sticking.
  2. Drain and rinse with cold water. Set aside.
  3. Peel and cube one mango. Blend the other mango with evaporated milk, honey, and vanilla until smooth.
  4. In serving glasses, layer the mango cubes, sago, and mango-milk mixture.
  5. Top with crushed ice if using.

Storage Tips: Best eaten fresh. The sago hardens when refrigerated.

Nutrition (per serving):

Nutrient Amount
Calories 280 kcal
Protein 6 g
Carbs 56 g
Fat 4 g
Fiber 4 g
Sodium 60 mg

R29: Light Buko Salad

A lighter take on the classic Filipino buko salad. The base is young coconut, fruits, and a small amount of cream.

Field Value
Prep Time 15 minutes
Cook Time 0 minutes
Servings 2
Estimated Cost ₱55 to ₱75 per serving

Ingredients:

  • 1 cup young coconut (buko), shredded
  • ½ cup canned fruit cocktail (in juice, drained)
  • 1 small apple, diced
  • 1 small ripe mango, diced
  • 100 mL low-fat cream
  • 1 tbsp honey (optional)
  • 1 tbsp nata de coco (optional, drained)

Instructions:

  1. Combine buko, fruit cocktail, apple, mango, and nata de coco in a bowl.
  2. Whisk cream and honey. Fold into the fruit mixture.
  3. Chill 30 minutes before serving.

Storage Tips: Best eaten the same day. Keeps 1 day refrigerated.

Nutrition (per serving):

Nutrient Amount
Calories 240 kcal
Protein 4 g
Carbs 36 g
Fat 10 g
Fiber 4 g
Sodium 80 mg

R30: Taho-Style (Homemade with Silken Tofu)

A homemade take on the Filipino taho. Soft silken tofu is topped with a sweet caramelized syrup and sago pearls.

Field Value
Prep Time 10 minutes (plus overnight sago soak)
Cook Time 20 minutes
Servings 2
Estimated Cost ₱40 to ₱55 per serving

Ingredients:

  • 300 g silken tokwa
  • 50 g sago pearls
  • 4 tbsp brown sugar
  • 2 tbsp water
  • 1 tsp vanilla extract
  • Pinch of salt

Instructions:

  1. Soak the sago in water for 30 minutes. Drain.
  2. Boil the sago in 2 cups of water for 10 minutes until translucent. Drain and rinse.
  3. Make the syrup: combine brown sugar and water in a small pan. Simmer 5 minutes until thickened. Add vanilla and salt. Cool slightly.
  4. Spoon the silken tokwa into serving glasses. Top with sago and warm syrup.

Storage Tips: The syrup keeps 2 weeks refrigerated. The tokwa and sago keep 2 days. Assemble just before serving.

Nutrition (per serving):

Nutrient Amount
Calories 240 kcal
Protein 8 g
Carbs 46 g
Fat 3 g
Fiber 1 g
Sodium 90 mg

Quick Reference Table

# Recipe Category kcal Protein Best Eaten As
R1 Chicken Caldereta Chicken 540 52 g Lunch or dinner
R2 Chicken Pastel Chicken 560 50 g Lunch or dinner
R3 Chicken Lumpia Shanghai Chicken 480 38 g Snack or dinner
R4 Chicken Teriyaki Chicken 590 48 g Dinner
R5 Chicken Cordon Bleu Chicken 620 56 g Dinner
R6 Tortang Giniling Egg 580 38 g Breakfast or dinner
R7 Quiche-Style Baked Eggs Egg 620 36 g Breakfast or brunch
R8 Spanish Tortilla Egg 520 20 g Breakfast or light dinner
R9 Sinigang na Manok Soup 480 42 g Lunch or dinner
R10 Misua Soup with Patola Soup 380 32 g Light lunch or dinner
R11 Molo Soup Soup 540 44 g Lunch or dinner
R12 Hototay Soup Soup 460 36 g Lunch or dinner
R13 Ginisang Repolyo Vegetarian 380 16 g Side or light meal
R14 Stuffed Bell Peppers Vegetarian 510 30 g Lunch or dinner
R15 Vegetable Sinigang Vegetarian 440 26 g Lunch or dinner
R16 Tortang Talong with Monggo Vegetarian 480 24 g Lunch or dinner
R17 Tofu Shanghai Tofu 420 24 g Snack or dinner
R18 Tofu Steak with Mushroom Gravy Tofu 580 38 g Dinner
R19 Tofu Curry Tofu 580 32 g Dinner
R20 Monggo with Tofu and Vegetables Monggo 480 32 g Lunch or dinner
R21 Monggo Fritters Monggo 480 22 g Snack or side
R22 Monggo Burger Patties Monggo 520 26 g Lunch
R23 Baked Sweet Potato Chips Snack 180 3 g Anytime
R24 Energy Balls Snack 280 10 g Pre-workout
R25 Garlic Roasted Peanuts Snack 290 13 g Anytime
R26 Tofu and Vegetable Sticks Snack 130 12 g Anytime
R27 Banana-Oat Cookies Dessert 230 6 g After lunch
R28 Mango Sago Dessert 280 6 g Afternoon
R29 Light Buko Salad Dessert 240 4 g After dinner
R30 Taho-Style Dessert 240 8 g Morning or afternoon

Use this table to plan your own days. Mix and match across categories to keep variety high. The 14:10 fasting window, the daily calorie target, and the protein goal all stay the same. Only the specific dishes change.

Previous Chapter Meal Plan