Week 1: Days 1 to 7

Your first seven days on the 14:10 Filipino Weight Loss Plan.

Welcome to Week 1. The recipes below use ingredients you already bought from Chapter 4. The portion sizes are calibrated for a 1,900 to 2,000 kcal day with 140 to 160 g protein, 160 to 190 g carbohydrates, 55 to 70 g fat, 30+ g fiber, and under 1,800 mg sodium. Cooking time for every recipe is 30 minutes or less. Use the shopping list at the end of this chapter to stock your kitchen on Day 0.

The daily rhythm:

Time	Action
7:00 AM	Wake. 500 mL water with calamansi.
10:00 AM	Break the fast. Main morning meal.
3:00 PM	Optional snack. Eat only if truly hungry.
6:30 PM	Dinner. Last meal of the day.
8:00 PM	Kitchen closes. Herbal tea or water.

Week 1 at a Glance

Day	Theme	Total kcal	Protein	Sodium
1	Filipino Classic	1,950	152 g	1,540 mg
2	Tofu Day	1,920	148 g	1,620 mg
3	Soup Day	1,910	145 g	1,580 mg
4	Eggplant Day	1,950	150 g	1,650 mg
5	Fish Day	1,940	155 g	1,710 mg
6	Grilled Day	1,960	153 g	1,620 mg
7	Comfort Day	1,930	149 g	1,680 mg

Day 1 (Monday): Filipino Classic Day

A traditional Filipino plate to start the week: garlic rice, homemade longganisa, monggo soup. Calorie-dense but nutrient-rich, with a fiber boost from monggo and malunggay.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,950 kcal	100%
Protein	152 g	102%
Carbohydrates	188 g	100%
Fat	58 g	91%
Fiber	32 g	107%
Sodium	1,540 mg	86%

10:00 AM Meal: Sinangag with Chicken Longganisa and Egg

Field	Value
Prep Time	10 minutes
Cook Time	15 minutes
Servings	1 (longganisa makes 4 portions)
Estimated Cost	₱55 to ₱70 for the plate (₱180 to ₱220 for all 4 longganisa portions)

Ingredients:

130 g cooked brown rice (about ½ cup uncooked)
1 chicken thigh fillet (150 g), skinless, diced
1 tbsp low-sodium soy sauce
1 tsp brown sugar
½ tsp paprika
2 cloves garlic, minced (1 for rice, 1 for longganisa)
1 tbsp canola oil
1 whole egg
½ tsp black pepper
1 tsp calamansi juice

Instructions:

Mix the chicken with soy sauce, brown sugar, paprika, half the garlic, and pepper. Let it sit 5 minutes.
Heat 1 tsp oil in a pan. Cook the chicken over medium heat for 6 to 8 minutes, turning until browned and caramelized. Set aside.
In the same pan, add the remaining oil and garlic. Cook 30 seconds until fragrant.
Add the rice. Stir-fry for 2 to 3 minutes until hot and slightly crispy.
Push the rice to one side. Crack the egg on the other side and scramble. Mix together.
Plate the rice, top with longganisa, squeeze calamansi over the top.

Storage Tips:

Cooked longganisa keeps 3 days in the fridge. Freeze uncooked portions up to 1 month.
Reheat rice with 1 tsp water to restore moisture.

Nutrition (per serving):

Nutrient	Amount
Calories	720 kcal
Protein	52 g
Carbs	65 g
Fat	22 g
Fiber	5 g
Sodium	720 mg

Optional Snack: Papaya with Greek Yogurt

Description: 200 g ripe papaya (about 1 cup sliced) topped with 100 g plain Greek yogurt and 1 tsp chia seeds. Sweet, creamy, and protein-boosted.

Nutrient	Amount
Calories	180 kcal
Protein	12 g
Carbs	22 g
Fat	5 g
Fiber	5 g
Sodium	60 mg

Eat between 2:00 and 4:00 PM if you are truly hungry. Skip if the 10:00 AM meal kept you full.

6:30 PM Dinner: Monggo Soup with Malunggay + Grilled Chicken

Field	Value
Prep Time	10 minutes (plus 30 minutes bean soak)
Cook Time	25 minutes
Servings	1 (soup makes 4 portions)
Estimated Cost	₱30 to ₱40 for the dinner (₱110 to ₱140 for all 4 soup portions)

Ingredients:

½ cup cooked monggo (from 50 g dry, soaked 30 minutes)
100 g chicken breast, diced
50 g malunggay leaves, stripped
1 small tomato, chopped
½ onion, chopped
1 clove garlic, minced
1 tsp canola oil
1 tsp low-sodium patis
½ tsp black pepper
1.5 cups water
100 g grilled chicken breast (for serving)
130 g cooked brown rice (for serving)

Instructions:

Heat oil in a pot. Sauté garlic, onion, and tomato for 2 minutes.
Add diced chicken breast. Cook 3 minutes until white.
Add monggo and water. Bring to a boil, then simmer 18 to 20 minutes until monggo is soft and the soup thickens.
Stir in malunggay. Cook 2 minutes. Season with patis and pepper.
While the soup simmers, grill the chicken breast: 4 minutes per side in a hot pan with a brush of oil.
Plate the rice, ladle the soup, slice the grilled chicken on top.

Storage Tips:

Monggo soup keeps 3 days refrigerated. Add a splash of water when reheating.
Freezes well for 1 month in single-serve containers.

Nutrition (per serving):

Nutrient	Amount
Calories	850 kcal
Protein	88 g
Carbs	101 g
Fat	11 g
Fiber	22 g
Sodium	760 mg

Day 2 (Tuesday): Tofu Day

A plant-protein-focused day. Tokwa scramble for breakfast, tofu sisig for dinner. Light, easy to digest, and the cheapest day of the week.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,920 kcal	99%
Protein	148 g	99%
Carbohydrates	182 g	99%
Fat	62 g	97%
Fiber	35 g	117%
Sodium	1,620 mg	90%

10:00 AM Meal: Tokwa Scramble with Garlic Kamote

Field	Value
Prep Time	8 minutes
Cook Time	15 minutes
Servings	1
Estimated Cost	₱35 to ₱45

Ingredients:

200 g firm tokwa, drained and crumbled
200 g kamote (sweet potato), cubed
1 small onion, diced
2 cloves garlic, minced
1 tbsp canola oil
1 tsp low-sodium soy sauce
½ tsp turmeric powder
½ tsp black pepper
1 tsp calamansi juice
2 tbsp chopped spring onions (optional)

Instructions:

Steam the kamote cubes for 8 minutes until just tender.
Heat oil in a nonstick pan. Sauté garlic and onion for 1 minute.
Add crumbled tokwa. Cook 5 minutes, pressing with a spatula to brown slightly.
Add turmeric, pepper, and soy sauce. Toss to coat.
Add the steamed kamote. Toss gently for 2 minutes.
Finish with calamansi and spring onions.

Storage Tips:

Best eaten fresh. The tokwa loses texture when refrigerated.
If making ahead, store tokwa and kamote separately and combine when reheating.

Nutrition (per serving):

Nutrient	Amount
Calories	680 kcal
Protein	38 g
Carbs	78 g
Fat	22 g
Fiber	12 g
Sodium	720 mg

Optional Snack: Boiled Egg and Banana

Description: One whole boiled egg (8 minutes in boiling water) plus 1 medium lakatan banana. Add a pinch of black pepper on the egg.

Nutrient	Amount
Calories	200 kcal
Protein	10 g
Carbs	28 g
Fat	6 g
Fiber	4 g
Sodium	90 mg

Eat between 2:00 and 4:00 PM. The boiled egg is the cleanest, cheapest, most portable protein source in the Filipino kitchen.

6:30 PM Dinner: Tofu Sisig with Brown Rice

Field	Value
Prep Time	10 minutes
Cook Time	20 minutes
Servings	2 (1 for tonight, 1 for tomorrow's lunch)
Estimated Cost	₱40 to ₱55 for the dinner (₱80 to ₱110 for both portions)

Ingredients:

300 g firm tokwa, drained
1 onion, finely chopped
3 cloves garlic, minced
1 tbsp canola oil
1 red chili (siling labuyo), minced (optional)
1 tbsp low-sodium soy sauce
1 tsp calamansi juice
½ tsp black pepper
1 tbsp chopped malunggay leaves (optional)
130 g cooked brown rice (for serving)
100 g steamed sitaw (for serving)

Instructions:

Press the tokwa for 5 minutes between paper towels. Cube it.
Heat oil in a nonstick pan. Sear tokwa cubes 8 to 10 minutes until golden on all sides.
Add garlic, onion, and chili. Sauté 2 minutes.
Stir in soy sauce, pepper, and malunggay. Cook 1 minute.
Plate over brown rice with steamed sitaw on the side.
Finish with calamansi juice at the table.

Storage Tips:

Tofu sisig keeps 2 days refrigerated.
Reheat in a hot pan, not the microwave, to restore crispness.

Nutrition (per serving, with rice and sitaw):

Nutrient	Amount
Calories	840 kcal
Protein	50 g
Carbs	76 g
Fat	34 g
Fiber	14 g
Sodium	810 mg

Day 3 (Wednesday): Soup Day

A warmer, gentler day. Arroz caldo for the morning meal, tinola for dinner. Both are Filipino classics that deliver hydration, protein, and comfort.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,910 kcal	99%
Protein	145 g	97%
Carbohydrates	175 g	95%
Fat	60 g	94%
Fiber	30 g	100%
Sodium	1,580 mg	88%

10:00 AM Meal: Chicken Arroz Caldo

Field	Value
Prep Time	8 minutes
Cook Time	25 minutes
Servings	2 (1 for today, 1 for tomorrow's breakfast)
Estimated Cost	₱40 to ₱55 per serving (₱80 to ₱110 for the batch)

Ingredients:

100 g chicken breast, shredded
80 g brown rice (uncooked)
1 small onion, sliced
3 cloves garlic, minced
1 thumb (15 g) ginger, sliced
1 tbsp canola oil
1 L water
1 tsp low-sodium fish sauce
½ tsp black pepper
1 tbsp chopped spring onions
1 tbsp tokwa, cubed and pan-fried (for topping)
1 hard-boiled egg, halved (for topping)
1 calamansi, cut into wedges

Instructions:

Heat oil in a pot. Sauté garlic, onion, and ginger for 2 minutes.
Add chicken. Cook 3 minutes until white.
Add rice and water. Bring to a boil, then lower and simmer 20 minutes, stirring occasionally, until thick and creamy.
Season with fish sauce and pepper.
Serve in a bowl. Top with tokwa, egg, spring onions, and calamansi.

Storage Tips:

Arroz caldo thickens in the fridge. Add a splash of water when reheating.
Keeps 2 days refrigerated. Freeze extra portions for up to 1 month.

Nutrition (per serving):

Nutrient	Amount
Calories	750 kcal
Protein	48 g
Carbs	78 g
Fat	22 g
Fiber	6 g
Sodium	780 mg

Optional Snack: Yogurt with Roasted Peanuts

Description: 150 g plain Greek yogurt topped with 20 g unsalted roasted peanuts and 1 tsp chia seeds. Add a few drops of vanilla extract for flavor.

Nutrient	Amount
Calories	220 kcal
Protein	18 g
Carbs	12 g
Fat	12 g
Fiber	4 g
Sodium	80 mg

Eat between 2:00 and 4:00 PM. Skip if arroz caldo kept you full until dinner.

6:30 PM Dinner: Tinolang Manok with Brown Rice

Field	Value
Prep Time	10 minutes
Cook Time	25 minutes
Servings	2
Estimated Cost	₱50 to ₱65 per serving (₱100 to ₱130 for the batch)

Ingredients:

250 g chicken thigh fillet, sliced
1 small green papaya (or sayote), peeled and sliced
100 g malunggay leaves
1 thumb (15 g) ginger, sliced thin
3 cloves garlic, minced
1 small onion, sliced
1 tbsp canola oil
1.5 L water
1 tsp low-sodium fish sauce
½ tsp black pepper
130 g cooked brown rice (per serving)

Instructions:

Heat oil in a pot. Sauté garlic, onion, and ginger for 2 minutes.
Add chicken. Cook 4 minutes until lightly browned.
Pour in water. Bring to a boil, skim foam, then simmer 12 minutes.
Add papaya. Simmer 5 more minutes until tender.
Stir in malunggay. Cook 1 minute.
Season with fish sauce and pepper.
Serve with brown rice on the side.

Storage Tips:

Tinola keeps 2 days refrigerated. The flavor deepens overnight.
Freezes well for 1 month.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	740 kcal
Protein	59 g
Carbs	75 g
Fat	16 g
Fiber	9 g
Sodium	720 mg

Day 4 (Thursday): Eggplant Day

Tortang talong is the Filipino answer to a frittata. Combined with chicken afritada for dinner, this day is rich in vegetables and varied in texture.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,950 kcal	100%
Protein	150 g	100%
Carbohydrates	178 g	97%
Fat	64 g	100%
Fiber	36 g	120%
Sodium	1,650 mg	92%

10:00 AM Meal: Tortang Talong with Brown Rice

Field	Value
Prep Time	8 minutes
Cook Time	15 minutes
Servings	1
Estimated Cost	₱35 to ₱45

Ingredients:

2 large talong (eggplant), about 300 g total
3 whole eggs, beaten
1 small onion, finely chopped
2 cloves garlic, minced
1 tbsp canola oil
½ tsp black pepper
1 tsp low-sodium soy sauce
130 g cooked brown rice (for serving)
1 small tomato, sliced (for serving)

Instructions:

Grill the eggplants directly over a gas flame or under the broiler until the skin is charred and the flesh is soft, about 6 to 8 minutes. Let cool.
Peel off the charred skin. Flatten the flesh gently with a fork.
Mix eggs, onion, garlic, pepper, and soy sauce in a bowl.
Dip the flattened eggplants into the egg mixture, coating both sides.
Heat oil in a pan. Fry the eggplants 3 minutes per side until golden.
Serve with brown rice and fresh tomato slices.

Storage Tips:

Best eaten fresh. The eggplant loses texture when reheated.
Pre-grill the eggplants the night before to save morning time.

Nutrition (per serving):

Nutrient	Amount
Calories	680 kcal
Protein	32 g
Carbs	72 g
Fat	28 g
Fiber	14 g
Sodium	780 mg

Optional Snack: Apple with Peanut Butter

Description: 1 medium apple (about 180 g), sliced, with 1 tablespoon (16 g) natural peanut butter. Choose unsweetened peanut butter with no added salt.

Nutrient	Amount
Calories	220 kcal
Protein	6 g
Carbs	32 g
Fat	10 g
Fiber	7 g
Sodium	50 mg

Eat between 2:00 and 4:00 PM. Skip if you had a substantial tortang talong.

6:30 PM Dinner: Chicken Afritada with Brown Rice

Field	Value
Prep Time	12 minutes
Cook Time	25 minutes
Servings	2
Estimated Cost	₱55 to ₱70 per serving (₱110 to ₱140 for the batch)

Ingredients:

300 g chicken thigh fillet, cubed
1 large tomato, chopped
1 red bell pepper, sliced
100 g carrots, sliced
100 g sitaw, cut into 5 cm lengths
1 onion, sliced
3 cloves garlic, minced
1 tbsp canola oil
1 tbsp low-sodium soy sauce
1 tsp low-sodium patis
½ tsp black pepper
1 cup water
1 bay leaf
130 g cooked brown rice (per serving)

Instructions:

Heat oil in a pot. Sauté garlic and onion for 2 minutes.
Add chicken. Brown 5 minutes.
Add tomatoes. Cook 3 minutes until softened.
Add carrots, soy sauce, bay leaf, and water. Simmer 10 minutes.
Add bell pepper and sitaw. Cook 4 more minutes.
Season with patis and pepper.
Serve with brown rice.

Storage Tips:

Afritada keeps 3 days refrigerated. The flavor improves overnight.
Freezes well for 1 month.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	850 kcal
Protein	62 g
Carbs	74 g
Fat	26 g
Fiber	11 g
Sodium	820 mg

Day 5 (Friday): Fish Day

The one fish day of the week. Bangus delivers omega-3, calcium (from edible bones), and a break from chicken. Pinakbet is the vegetable anchor. minus the okra.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,940 kcal	99%
Protein	155 g	103%
Carbohydrates	168 g	91%
Fat	68 g	106%
Fiber	32 g	107%
Sodium	1,710 mg	95%

10:00 AM Meal: Vegetable Omelette with Whole Wheat Toast

Field	Value
Prep Time	6 minutes
Cook Time	8 minutes
Servings	1
Estimated Cost	₱35 to ₱45

Ingredients:

3 whole eggs
50 g tomatoes, diced
30 g onions, diced
30 g bell pepper, diced
20 g malunggay leaves (optional)
1 tbsp canola oil
½ tsp black pepper
1 tsp low-sodium soy sauce
2 slices whole wheat bread (about 60 g)
1 tsp peanut butter (for the toast)

Instructions:

Beat the eggs with pepper and soy sauce.
Heat oil in a nonstick pan. Sauté onions, tomatoes, and bell pepper for 2 minutes.
Add malunggay. Cook 30 seconds.
Pour in the eggs. Cook 2 to 3 minutes until just set, then fold over.
Toast the bread. Spread with peanut butter.
Serve the omelette with toast on the side.

Storage Tips:

Best eaten fresh. Omelettes do not reheat well.
Pre-chop the vegetables the night before.

Nutrition (per serving):

Nutrient	Amount
Calories	650 kcal
Protein	30 g
Carbs	48 g
Fat	32 g
Fiber	10 g
Sodium	760 mg

Optional Snack: Banana with Chia Seeds

Description: 1 medium lakatan banana, sliced, topped with 1 tbsp chia seeds soaked in 60 mL of water for 5 minutes. Add a few drops of calamansi for vitamin C.

Nutrient	Amount
Calories	180 kcal
Protein	4 g
Carbs	32 g
Fat	5 g
Fiber	9 g
Sodium	5 mg

Eat between 2:00 and 4:00 PM. Skip if the omelette kept you full.

6:30 PM Dinner: Grilled Bangus with Pinakbet (No Okra) and Brown Rice

Field	Value
Prep Time	12 minutes
Cook Time	20 minutes
Servings	1 (pinakbet makes 2 portions)
Estimated Cost	₱75 to ₱95 for the dinner (₱130 to ₱160 for the batch including bangus)

Ingredients:

1 whole bangus (about 200 g), cleaned and butterflied
1 tbsp calamansi juice
½ tsp black pepper
1 tsp canola oil (for brushing)
100 g kalabasa, cubed
100 g sitaw, cut into 5 cm lengths
50 g eggplant, sliced
1 tomato, chopped
1 onion, sliced
2 cloves garlic, minced
1 tbsp bagoong (low-sodium, or 1 tsp only if using regular)
1 tbsp canola oil
½ cup water
130 g cooked brown rice (for serving)

Instructions:

Marinate the bangus in calamansi, pepper, and a brush of oil. Let sit 10 minutes.
Heat 1 tbsp oil in a pan. Sauté garlic, onion, and tomato for 2 minutes.
Add kalabasa and eggplant. Pour in water. Simmer 5 minutes.
Add sitaw. Cook 3 more minutes.
Stir in bagoong. Mix gently and cook 1 minute.
Grill the bangus on a hot grill pan or in a nonstick pan, 4 minutes per side, until the skin is crisp.
Plate rice, pinakbet, and bangus. Serve with extra calamansi.

Storage Tips:

Pinakbet keeps 2 days refrigerated. Reheat with a splash of water.
Cooked bangus keeps 1 day refrigerated.

Nutrition (per serving):

Nutrient	Amount
Calories	910 kcal
Protein	61 g
Carbs	88 g
Fat	31 g
Fiber	13 g
Sodium	945 mg

Day 6 (Saturday): Grilled Day

Saturday is for grilling and salads. Chicken inasal in the morning, sautéed chicken and vegetables in the evening. The lightest, freshest day of the week.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,960 kcal	100%
Protein	153 g	102%
Carbohydrates	186 g	101%
Fat	62 g	97%
Fiber	35 g	117%
Sodium	1,620 mg	90%

10:00 AM Meal: Chicken Inasal with Brown Rice and Ensalada

Field	Value
Prep Time	10 minutes (plus 30 minutes marinade)
Cook Time	15 minutes
Servings	1
Estimated Cost	₱60 to ₱75

Ingredients:

200 g chicken thigh fillet, skinless
1 tbsp calamansi juice
1 tbsp low-sodium soy sauce
1 tsp annatto oil (atsuete oil, for color)
1 tsp brown sugar
1 clove garlic, minced
½ tsp black pepper
1 tbsp canola oil
130 g cooked brown rice
50 g cabbage, shredded (for ensalada)
30 g carrots, shredded (for ensalada)
1 small tomato, sliced (for ensalada)
1 tsp calamansi juice (for ensalada)
1 hard-boiled egg, sliced (for the plate)

Instructions:

Mix calamansi, soy sauce, annatto oil, sugar, garlic, and pepper. Marinate the chicken for at least 30 minutes (overnight is best).
Heat oil in a grill pan. Cook chicken 5 minutes per side until charred and cooked through.
Mix cabbage, carrots, and tomato in a bowl. Dress with calamansi juice.
Slice the chicken. Plate with rice, ensalada, and boiled egg.

Storage Tips:

Marinate chicken up to 24 hours ahead for faster cooking.
Cooked inasal keeps 2 days refrigerated.

Nutrition (per serving):

Nutrient	Amount
Calories	780 kcal
Protein	56 g
Carbs	78 g
Fat	24 g
Fiber	8 g
Sodium	810 mg

Optional Snack: Papaya with Calamansi

Description: 200 g ripe papaya (about 1 cup, sliced), squeezed with 1 tsp calamansi juice. Add 5 g chia seeds for a fiber boost.

Nutrient	Amount
Calories	110 kcal
Protein	2 g
Carbs	24 g
Fat	1 g
Fiber	5 g
Sodium	5 mg

Eat between 2:00 and 4:00 PM. Light and refreshing after a heavy morning plate.

6:30 PM Dinner: Sautéed Chicken and Vegetables with Brown Rice

Field	Value
Prep Time	10 minutes
Cook Time	15 minutes
Servings	1
Estimated Cost	₱50 to ₱65

Ingredients:

200 g chicken breast, sliced thin
100 g pechay, halved
80 g carrots, sliced thin
80 g mushrooms, sliced
1 onion, sliced
3 cloves garlic, minced
1 thumb ginger, sliced
1 tbsp canola oil
1 tbsp low-sodium soy sauce
1 tsp oyster sauce (low-sodium)
½ tsp black pepper
1 tsp sesame oil
1 tsp cornstarch mixed with 2 tbsp water
130 g cooked brown rice (for serving)

Instructions:

Heat oil in a wok. Sear chicken in batches, 2 minutes per side. Set aside.
In the same wok, sauté garlic, ginger, and onion for 1 minute.
Add carrots and mushrooms. Stir-fry 3 minutes.
Add pechay stems. Stir-fry 2 minutes.
Return chicken to the wok. Add soy sauce, oyster sauce, and pepper. Toss for 1 minute.
Add pechay leaves and the cornstarch slurry. Stir for 1 minute until the sauce thickens.
Finish with sesame oil. Serve over brown rice.

Storage Tips:

Best eaten fresh. The vegetables lose crunch when reheated.
Slice the chicken and vegetables the night before to save time.

Nutrition (per serving):

Nutrient	Amount
Calories	870 kcal
Protein	75 g
Carbs	84 g
Fat	22 g
Fiber	12 g
Sodium	805 mg

Day 7 (Sunday): Comfort Day

A slower Sunday. Oats and egg for breakfast, chicken adobo for the family-style dinner. Adobo is the most Filipino dish on the menu.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,930 kcal	99%
Protein	149 g	99%
Carbohydrates	192 g	104%
Fat	60 g	94%
Fiber	38 g	127%
Sodium	1,680 mg	93%

10:00 AM Meal: Oatmeal Champorado with Boiled Egg

Field	Value
Prep Time	3 minutes
Cook Time	10 minutes
Servings	1
Estimated Cost	₱30 to ₱40

Ingredients:

50 g rolled oats
250 mL water (or unsweetened soy milk)
1 tbsp unsweetened cocoa powder
1 tsp brown sugar (or stevia to taste)
1 small saging na saba, sliced (optional)
1 whole boiled egg
Pinch of salt

Instructions:

Bring water to a boil. Add oats, reduce heat, and simmer 5 minutes, stirring.
Stir in cocoa powder and sugar. Cook 1 more minute.
Transfer to a bowl. Top with saba slices.
Serve with a hard-boiled egg on the side.

Storage Tips:

Cooked oatmeal keeps 2 days refrigerated. Add water when reheating.
Cook the egg the night before for a 5-minute morning.

Nutrition (per serving):

Nutrient	Amount
Calories	600 kcal
Protein	24 g
Carbs	92 g
Fat	14 g
Fiber	14 g
Sodium	240 mg

Optional Snack: Greek Yogurt with Saging Saba

Description: 150 g plain Greek yogurt topped with 1 small sliced saging na saba (about 80 g) and 1 tsp chia seeds. Sweet enough without added sugar.

Nutrient	Amount
Calories	230 kcal
Protein	15 g
Carbs	30 g
Fat	6 g
Fiber	6 g
Sodium	80 mg

Eat between 2:00 and 4:00 PM. A pre-dinner bridge if you are getting hungry.

6:30 PM Dinner: Low-Sodium Chicken Adobo with Steamed Kangkong and Brown Rice

Field	Value
Prep Time	10 minutes
Cook Time	30 minutes
Servings	2
Estimated Cost	₱55 to ₱70 per serving (₱110 to ₱140 for the batch)

Ingredients:

300 g chicken thigh fillet, cubed
2 tbsp low-sodium soy sauce
3 tbsp sukang Iloco (cane vinegar)
4 cloves garlic, crushed
1 small bay leaf
1 tsp whole black peppercorns
1 cup water
1 tsp canola oil
200 g kangkong, trimmed
1 clove garlic, minced (for kangkong)
130 g cooked brown rice (per serving)

Instructions:

Combine soy sauce, vinegar, garlic, bay leaf, peppercorns, and water in a pot.
Add chicken. Bring to a boil, then lower and simmer uncovered for 20 minutes, turning once.
Increase heat to medium-high. Cook 5 more minutes until the sauce reduces and coats the chicken.
Heat oil in a separate pan. Sauté garlic for 30 seconds. Add kangkong and stir-fry 2 minutes.
Plate rice, adobo, and kangkong.

Storage Tips:

Adobo keeps 4 days refrigerated. The flavor deepens with time.
Freezes well for 1 month in single-serve containers.

Nutrition (per serving, with rice and kangkong):

Nutrient	Amount
Calories	900 kcal
Protein	70 g
Carbs	80 g
Fat	25 g
Fiber	12 g
Sodium	1,360 mg

Week 1 Shopping List

This is the complete shopping list for Days 1 through 7. The ingredients are organized to allow a single Saturday palengke and supermarket run. Quantities assume you have the pantry staples from Chapter 4 (rice, oats, monggo, oils, condiments) already stocked. Buy only what is missing from your pantry.

Fresh Proteins (Buy Saturday morning, use within 3 days)

Item	Quantity	Estimated Cost
Chicken thigh fillet, skinless	1.2 kg (3 packs of 400 g)	₱180 to ₱220
Chicken breast fillet	800 g (2 packs of 400 g)	₱160 to ₱190
Whole bangus, cleaned	1 piece (about 200 to 250 g)	₱35 to ₱50
Eggs, medium (tray of 30)	1 tray	₱230 to ₱280
Tokwa (firm tofu)	1 kg (2 packs of 500 g)	₱80 to ₱120

Fresh Vegetables (Buy Saturday, refrigerate)

Item	Quantity	Estimated Cost
Talong (eggplant)	1 kg	₱50 to ₱80
Kamote (sweet potato)	500 g	₱30 to ₱50
Kalabasa (squash)	500 g	₱25 to ₱40
Sitaw (long beans)	500 g	₱40 to ₱60
Kangkong (water spinach)	1 large bundle	₱30 to ₱50
Pechay	1 large bundle	₱40 to ₱60
Cabbage	½ head (about 500 g)	₱25 to ₱40
Carrots	500 g	₱40 to ₱60
Tomatoes	500 g	₱40 to ₱60
Bell pepper (red)	2 medium (about 200 g)	₱50 to ₱80
Malunggay leaves	2 small bundles	₱40 to ₱70
Spring onions	1 small bundle	₱20 to ₱30
Onion (red)	500 g	₱40 to ₱60
Garlic	300 g	₱40 to ₱60
Ginger	200 g	₱25 to ₱40
Green papaya or sayote	1 small (300 g)	₱20 to ₱40

Fresh Fruits (Buy Saturday, ripen on counter)

Item	Quantity	Estimated Cost
Papaya (semi-ripe)	1 small (about 1 kg)	₱50 to ₱80
Banana (lakatan)	1 hand (about 1 kg)	₱60 to ₱90
Saging na saba	1 hand (about 500 g)	₱25 to ₱40
Apple	2 medium	₱60 to ₱90
Dalandan or ponkan	4 pieces	₱40 to ₱70
Calamansi	250 g	₱40 to ₱70

Pantry Replenishment (Buy at SM, Robinsons, Puregold, Dali, or Savemore)

Item	Quantity	Estimated Cost
Brown rice	1 to 2 kg	₱90 to ₱240
Rolled oats	500 g (if pantry is low)	₱80 to ₱120
Monggo beans (dried)	500 g (if pantry is low)	₱55 to ₱70
Whole wheat bread	1 loaf	₱80 to ₱120
Whole wheat pasta	500 g (optional)	₱80 to ₱120
Low-sodium soy sauce	500 mL (if low)	₱50 to ₱75
Low-sodium fish sauce (patis)	250 mL (if low)	₱30 to ₱45
Sukang Iloco	500 mL (if low)	₱25 to ₱40
Oyster sauce (low-sodium)	200 g (if low)	₱30 to ₱45
Canola oil	500 mL (if low)	₱90 to ₱110
Calamansi (extra, for juice)	200 g (if not enough fresh)	₱30 to ₱50
Greek yogurt, plain	500 g	₱180 to ₱250
Chia seeds	200 g	₱120 to ₱180
Unsalted peanuts, shelled	200 g	₱60 to ₱90
Cocoa powder, unsweetened	100 g	₱60 to ₱90
Black pepper, ground	100 g (if low)	₱80 to ₱120
Bay leaves	50 g (if low)	₱30 to ₱50
Brown sugar	250 g (if low)	₱40 to ₱60
Annatto seeds (for atsuete oil)	50 g	₱30 to ₱50

Optional Items (for variety and snacks)

Item	Quantity	Estimated Cost
Natural peanut butter (unsweetened)	1 small jar (200 g)	₱120 to ₱180
Low-sodium bagoong	1 small jar (100 g)	₱30 to ₱50
Stevia or erythritol (alternative sweetener)	1 small pack	₱80 to ₱150
Dark chocolate (70%)	1 small bar (50 g)	₱50 to ₱80
Sesame oil	100 mL (if low)	₱70 to ₱100

Estimated Total Shopping Cost (Week 1)

Category	Estimated Cost
Fresh proteins	₱685 to ₱860
Fresh vegetables	₱535 to ₱780
Fresh fruits	₱275 to ₱440
Pantry replenishment	₱1,015 to ₱1,545
Optional items	₱350 to ₱560
Total	₱2,860 to ₱4,185

The lower end assumes you already have the pantry basics from Chapter 4 stocked. The higher end assumes you are starting from an empty kitchen. Either way, the daily cost averages ₱410 to ₱600 per day, which lands inside the ₱1,800 to ₱2,400 weekly grocery target from Chapter 1.

Shopping Strategy Tips for Week 1

Shop on Saturday morning. Palengke for fresh proteins, vegetables, and fruits. Supermarket for pantry and specialty items. Be home by 10:00 AM.
Start the monggo soak on Saturday night for the Sunday monggo soup.
Marinate the chicken inasal on Saturday night for the Sunday breakfast.
Pre-chop Sunday's vegetables on Saturday night (talong, sitaw, kalabasa, malunggay) to save 10 minutes in the morning.
Pre-cook 2 cups of brown rice on Sunday evening and refrigerate for Monday's lunch. Or use a rice cooker's "keep warm" function overnight.
Store the bangus whole in the coldest part of the refrigerator and cook on Day 5 (Friday). Do not freeze and re-freeze; cook fresh.

What to Do With Leftovers

Day	Leftover	How to Use
Day 1	3 longganisa portions	Refrigerate. Eat over rice for next breakfast.
Day 2	1 tofu sisig portion	Refrigerate. Bring for lunch.
Day 3	1 arroz caldo + 1 tinola portion	Refrigerate. Eat for next lunch.
Day 4	1 chicken afritada portion	Refrigerate. Eat for next lunch.
Day 5	1 pinakbet portion	Refrigerate. Eat as a side dish.
Day 6	(none expected)	-
Day 7	1 chicken adobo portion	Refrigerate. Monday lunch.

If you skip the optional snack on most days, you may feel hungry in the late afternoon during Week 1. This is normal. By Week 2, your body will adjust. The 14-hour fast will start to feel natural. The hunger is information, not a sign of failure.

Week 2 builds on this foundation with more variety, slightly more complex recipes, and the introduction of legumes as a daily protein source. Turn the page when ready.