Week 2: Days 8 to 14

Building variety, expanding the vegetable roster, and introducing lean pork, lean beef, and a second fish meal into your rotation.

Welcome to Week 2. Your body is starting to adapt to the 14:10 rhythm, and the kitchen basics from Week 1 are now second nature. This week is about expanding your cooking vocabulary. You will meet nine vegetables that did not appear in Week 1. ampalaya, saluyot, labanos, patola, sayote, upo, mushrooms, cucumber, and lettuce. plus four new cooking techniques: marinating for grilled proteins, baking eggs in a spiced tomato base, escabeche-style sweet-sour fish, and steaming embutido.

The 14 recipes below are completely different from Week 1. The protein distribution follows your master plan: chicken, eggs, tokwa, and legumes are the foundation, with one lean beef meal, one lean pork meal, and one fish meal added in.

The daily rhythm remains:

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 2 at a Glance

Day	Theme	New Ingredient Spotlight	Total kcal	Protein	Sodium
8	Lean Beef Day	Lean beef tapa, mushrooms	1,940	156 g	1,640 mg
9	Bitter Greens Day	Ampalaya, saluyot, labanos	1,910	146 g	1,580 mg
10	Lean Pork Day	Lean pork sinigang, patola, sayote	1,950	152 g	1,720 mg
11	Fish Day	Galunggong, cucumber, upo	1,960	154 g	1,690 mg
12	Eggs and Soup Day	Shakshuka, sayote	1,930	147 g	1,650 mg
13	Saturday Cookout	Chicken tocino, chicken bistek	1,970	158 g	1,710 mg
14	Sunday Family Day	Embutido, mushrooms, cucumber	1,940	150 g	1,630 mg

Day 8 (Monday): Lean Beef Day

A rare beef meal for the week. Lean beef tapa brings iron, B12, and a deeper flavor than chicken. The mushroom stir-fry at dinner introduces fungi as a new umami source.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,940 kcal	99%
Protein	156 g	104%
Carbohydrates	178 g	97%
Fat	64 g	100%
Fiber	32 g	107%
Sodium	1,640 mg	91%

10:00 AM Meal: Lean Beef Tapa with Garlic Brown Rice and Egg

Field	Value
Prep Time	10 minutes (plus 2 hours marinade)
Cook Time	12 minutes
Servings	1 (tapa marinade makes 3 portions)
Estimated Cost	₱70 to ₱85 for the plate (₱180 to ₱220 for all 3 tapa portions)

Ingredients:

120 g lean beef top round, sliced thin (about 3 mm)
1 tbsp low-sodium soy sauce
1 tbsp calamansi juice
2 cloves garlic, minced
1 tsp brown sugar
½ tsp black pepper
1 tsp canola oil
130 g cooked brown rice (about ½ cup uncooked)
1 clove garlic, minced (for rice)
1 whole egg
1 small tomato, sliced
1 tsp canola oil (for egg and rice)

Instructions:

Mix beef with soy sauce, calamansi, garlic, sugar, and pepper. Marinate 2 hours in the fridge, or 30 minutes at room temperature.
Heat 1 tsp oil in a pan over medium-high. Sear the beef in a single layer, 2 minutes per side, until caramelized. Work in two batches if needed.
Remove beef. In the same pan, add garlic and rice. Stir-fry 2 minutes until fragrant.
Push rice aside. Crack the egg and fry to your preference.
Plate rice, beef tapa, fried egg, and tomato slices.

Storage Tips:

Marinated beef keeps 2 days refrigerated. Freeze uncooked marinated beef up to 1 month.
Cooked tapa keeps 2 days refrigerated; eat cold in salads or reheat briefly.

Nutrition (per serving):

Nutrient	Amount
Calories	720 kcal
Protein	52 g
Carbs	65 g
Fat	22 g
Fiber	5 g
Sodium	820 mg

Optional Snack: Boiled Egg and Apple

Description: One whole boiled egg (8 minutes in boiling water) plus 1 medium apple (about 180 g), sliced. Add a pinch of black pepper and a few drops of calamansi on the egg.

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

Eat between 2:00 and 4:00 PM. A balanced protein-and-fiber bridge to dinner.

6:30 PM Dinner: Tofu and Mushroom Stir-Fry with Brown Rice

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

Ingredients:

250 g firm tokwa, drained and cubed
200 g fresh button mushrooms, sliced
1 red bell pepper, sliced
1 small onion, sliced
3 cloves garlic, minced
1 tbsp canola oil
1 tbsp low-sodium soy sauce
1 tsp oyster sauce (low-sodium)
1 tsp sesame oil
½ tsp black pepper
1 tbsp water
1 tsp cornstarch mixed with 1 tbsp water
130 g cooked brown rice (for serving)
1 tbsp chopped spring onions (optional)

Instructions:

Press tokwa for 5 minutes between paper towels. Cut into 2 cm cubes.
Heat oil in a wok. Sear tokwa 6 to 8 minutes until golden on all sides. Remove.
In the same wok, sauté garlic and onion for 1 minute.
Add mushrooms. Stir-fry 3 minutes until they release their liquid.
Add bell pepper. Stir-fry 2 minutes.
Return tokwa to the wok. Add soy sauce, oyster sauce, pepper, and 1 tbsp water. Toss for 1 minute.
Stir in the cornstarch slurry. Cook 30 seconds until the sauce thickens.
Finish with sesame oil and spring onions. Serve over brown rice.

Storage Tips:

Best eaten fresh. Mushrooms release water when reheated.
If making ahead, store the sauce and vegetables separately from the tokwa.

Nutrition (per serving):

Nutrient	Amount
Calories	720 kcal
Protein	54 g
Carbs	78 g
Fat	22 g
Fiber	11 g
Sodium	730 mg

Day 9 (Tuesday): Bitter Greens Day

A vegetable-forward day that introduces ampalaya and saluyot. Both are traditional Filipino greens that aid blood-sugar control. Labanos adds a peppery crunch and a low-sodium flavor base.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,910 kcal	99%
Protein	146 g	97%
Carbohydrates	172 g	93%
Fat	60 g	94%
Fiber	38 g	127%
Sodium	1,580 mg	88%

10:00 AM Meal: Ginisang Ampalaya with Egg and Brown Rice

Field	Value
Prep Time	10 minutes
Cook Time	12 minutes
Servings	1
Estimated Cost	₱30 to ₱40

Ingredients:

1 medium ampalaya (about 200 g), seeded and sliced thin
1 tsp salt (for soaking the ampalaya)
2 whole eggs, beaten
1 small onion, sliced
2 cloves garlic, minced
1 small tomato, chopped
1 tbsp canola oil
½ tsp black pepper
1 tsp low-sodium soy sauce
130 g cooked brown rice (for serving)

Instructions:

Soak the ampalaya slices in salted water for 10 minutes. Squeeze out the bitter liquid. This step reduces the bitterness by about 50%.
Rinse the ampalaya under cold water. Drain well.
Heat oil in a pan. Sauté garlic, onion, and tomato for 2 minutes.
Add ampalaya. Stir-fry 4 to 5 minutes until tender but still crisp.
Push the ampalaya to one side. Pour the beaten eggs into the empty side. Scramble gently, then mix with the ampalaya.
Season with pepper and soy sauce.
Serve over brown rice.

Storage Tips:

Best eaten fresh. Ampalaya turns bitter when reheated.
Soak the ampalaya in salted water the night before and refrigerate to save morning time.

Nutrition (per serving):

Nutrient	Amount
Calories	640 kcal
Protein	30 g
Carbs	72 g
Fat	24 g
Fiber	12 g
Sodium	760 mg

Optional Snack: Banana with Peanut Butter

Description: 1 medium lakatan banana, sliced, with 1 tablespoon (16 g) unsweetened natural peanut butter. A drizzle of honey is optional.

Nutrient	Amount
Calories	220 kcal
Protein	6 g
Carbs	32 g
Fat	10 g
Fiber	5 g
Sodium	50 mg

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

6:30 PM Dinner: Saluyot Soup with Chicken and Steamed Labanos

Field	Value
Prep Time	10 minutes
Cook Time	20 minutes
Servings	2
Estimated Cost	₱40 to ₱55 per serving (₱80 to ₱110 for the batch)

Ingredients:

200 g chicken breast, sliced thin
1 large bundle saluyot leaves (about 150 g), washed
1 small labanos (about 200 g), peeled and sliced into rounds
1 small onion, sliced
3 cloves garlic, minced
1 thumb (15 g) ginger, sliced
1 tbsp canola oil
1.5 L water
1 tsp low-sodium fish sauce
½ tsp black pepper
1 tbsp calamansi juice
130 g cooked brown rice (per serving)

Instructions:

Heat oil in a pot. Sauté garlic, onion, and ginger for 2 minutes.
Add chicken. Cook 3 minutes until white.
Add labanos. Pour in water. Simmer 10 minutes until labanos is tender.
Add saluyot leaves. Cook 1 minute until wilted.
Season with fish sauce, pepper, and calamansi.
Serve with brown rice on the side.

Storage Tips:

Saluyot soup keeps 2 days refrigerated. The saluyot becomes more tender on standing.
Reheat gently to avoid overcooking the leaves.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	750 kcal
Protein	60 g
Carbs	78 g
Fat	16 g
Fiber	14 g
Sodium	770 mg

Day 10 (Wednesday): Lean Pork Day

A once-per-week pork meal. Lean pork tenderloin is the cut used here. far less fat than belly or shoulder, and infinitely less fat than lechon. The sinigang is a sour-and-savory classic that uses patola and sayote as the vegetable base.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,950 kcal	100%
Protein	152 g	101%
Carbohydrates	175 g	95%
Fat	66 g	103%
Fiber	35 g	117%
Sodium	1,720 mg	96%

10:00 AM Meal: Homemade Lean Pork Longganisa with Garlic Brown Rice and Egg

Field	Value
Prep Time	15 minutes (plus 2 hours to shape)
Cook Time	12 minutes
Servings	1 (longganisa mixture makes 4 portions)
Estimated Cost	₱60 to ₱75 for the plate (₱180 to ₱220 for all 4 longganisa portions)

Ingredients:

200 g lean ground pork (loin)
1 tbsp low-sodium soy sauce
1 tsp brown sugar
2 cloves garlic, minced
½ tsp paprika
½ tsp black pepper
1 tbsp calamansi juice
1 tsp canola oil
130 g cooked brown rice
1 clove garlic, minced (for rice)
1 whole egg
1 small tomato, sliced

Instructions:

Mix pork with soy sauce, sugar, garlic, paprika, pepper, and calamansi. Stir for 2 minutes until the mixture becomes slightly sticky.
Shape into 8 small logs (about 25 g each).
Heat oil in a nonstick pan. Cook the longganisa 3 to 4 minutes per side until browned and cooked through.
Remove longganisa. In the same pan, add garlic and rice. Stir-fry 2 minutes.
Push rice aside. Fry the egg to your preference.
Plate rice, longganisa, egg, and tomato slices.

Storage Tips:

Uncooked longganisa keeps 2 days refrigerated. Freeze uncooked portions up to 1 month.
Cooked longganisa keeps 3 days refrigerated.

Nutrition (per serving, 2 longganisa logs):

Nutrient	Amount
Calories	730 kcal
Protein	50 g
Carbs	64 g
Fat	26 g
Fiber	4 g
Sodium	850 mg

Optional Snack: Yogurt with Saging Saba

Description: 150 g plain Greek yogurt topped with 1 small sliced saging na saba (about 80 g, lightly steamed) and 1 tsp chia seeds.

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. The steamed saba provides slow-release energy to bridge to dinner.

6:30 PM Dinner: Lean Pork Sinigang with Patola and Sayote

Field	Value
Prep Time	10 minutes
Cook Time	35 minutes
Servings	2
Estimated Cost	₱55 to ₱70 per serving (₱110 to ₱140 for the batch)

Ingredients:

250 g lean pork tenderloin, cubed
1 patola (about 200 g), peeled and sliced
1 sayote (about 200 g), peeled and quartered
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 (or 3 tbsp fresh tamarind pulp)
1 tsp low-sodium fish sauce
2 pieces dried bay leaves
½ tsp whole black peppercorns
130 g cooked brown rice (per serving)

Instructions:

Heat oil in a pot. Sauté garlic, onion, ginger, and tomatoes for 3 minutes.
Add pork. Brown for 5 minutes.
Add water, sinigang mix, bay leaves, and peppercorns. Simmer 20 minutes until pork is tender.
Add sayote. Simmer 5 minutes.
Add patola. Simmer 3 more minutes.
Season with fish sauce. Adjust sourness to taste.
Serve with brown rice and a side of fish sauce with calamansi.

Storage Tips:

Sinigang keeps 3 days refrigerated. The flavor deepens overnight.
Freezes well for 1 month.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	790 kcal
Protein	62 g
Carbs	81 g
Fat	18 g
Fiber	14 g
Sodium	790 mg

Day 11 (Thursday): Fish Day

The one fish meal of the week. Galunggong is the budget-friendly cousin of bangus. smaller, more affordable, with soft edible bones that add calcium. Cucumber and lettuce introduce a new style of ensalada.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,960 kcal	100%
Protein	154 g	103%
Carbohydrates	168 g	91%
Fat	68 g	106%
Fiber	33 g	110%
Sodium	1,690 mg	94%

10:00 AM Meal: Grilled Galunggong with Brown Rice and Cucumber-Lettuce Ensalada

Field	Value
Prep Time	8 minutes
Cook Time	10 minutes
Servings	1
Estimated Cost	₱45 to ₱60

Ingredients:

2 medium galunggong (about 150 g each), cleaned
1 tbsp calamansi juice
½ tsp black pepper
1 tsp canola oil (for brushing)
130 g cooked brown rice
½ cucumber, sliced
4 lettuce leaves, torn
1 small tomato, sliced
1 tbsp onion, sliced thin
1 tsp calamansi juice (for dressing)
½ tsp olive oil
Pinch of salt and pepper

Instructions:

Rub the galunggong with calamansi, pepper, and a brush of oil.
Grill on a hot grill pan or in a nonstick pan, 4 minutes per side, until the skin is crisp and the flesh flakes easily.
Mix cucumber, lettuce, tomato, and onion in a bowl.
Dress with calamansi, olive oil, salt, and pepper.
Plate rice, fish, and salad.

Storage Tips:

Cooked galunggong is best eaten fresh.
Prep the ensalada vegetables in the morning and dress right before eating.

Nutrition (per serving):

Nutrient	Amount
Calories	660 kcal
Protein	50 g
Carbs	70 g
Fat	18 g
Fiber	7 g
Sodium	720 mg

Optional Snack: Carrot and Celery Sticks with Tokwa Dip

Description: 1 medium carrot and 2 celery stalks, cut into sticks, served with 80 g blended tokwa dip (tokwa + 1 tsp lemon juice + pinch of garlic + black pepper).

Nutrient	Amount
Calories	180 kcal
Protein	12 g
Carbs	18 g
Fat	7 g
Fiber	6 g
Sodium	80 mg

Eat between 2:00 and 4:00 PM. A crunchy, hydrating bridge to dinner.

6:30 PM Dinner: Fish Escabeche with Sautéed Upo and Brown Rice

Field	Value
Prep Time	12 minutes
Cook Time	20 minutes
Servings	2
Estimated Cost	₱60 to ₱75 per serving (₱120 to ₱150 for the batch)

Ingredients:

2 medium galunggong (about 150 g each), cleaned
½ upo (about 200 g), peeled and sliced
1 small onion, sliced
3 cloves garlic, minced
1 thumb (15 g) ginger, sliced
1 small bell pepper, sliced
3 tbsp sukang Iloco (cane vinegar)
2 tbsp low-sodium soy sauce
1 tbsp brown sugar
½ cup water
1 tsp canola oil (for frying fish)
1 tbsp canola oil (for sauce)
130 g cooked brown rice (per serving)

Instructions:

Pat the galunggong dry. Heat 1 tsp oil in a pan. Fry fish 3 to 4 minutes per side until golden. Remove and set aside.
In the same pan, add 1 tbsp oil. Sauté garlic, onion, and ginger for 2 minutes.
Add bell pepper. Stir-fry 1 minute.
Add upo. Pour in vinegar, soy sauce, sugar, and water. Simmer 5 minutes until upo is tender.
Return the fish to the pan. Spoon the sauce over the fish. Simmer 2 minutes.
Serve with brown rice.

Storage Tips:

Escabeche keeps 2 days refrigerated. The vinegar flavor intensifies.
Best reheated gently in a covered pan.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	920 kcal
Protein	62 g
Carbs	80 g
Fat	30 g
Fiber	8 g
Sodium	890 mg

Day 12 (Friday): Eggs and Soup Day

A vegetable-and-egg day. Shakshuka is a Middle-Eastern baked-egg dish that has become a global brunch staple. The sayote soup is a delicate, low-sodium counterpart to tinola.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,930 kcal	99%
Protein	147 g	98%
Carbohydrates	165 g	89%
Fat	70 g	109%
Fiber	38 g	127%
Sodium	1,650 mg	92%

10:00 AM Meal: Shakshuka Baked Eggs with Whole Wheat Toast

Field	Value
Prep Time	8 minutes
Cook Time	18 minutes
Servings	1
Estimated Cost	₱45 to ₱60

Ingredients:

3 whole eggs
1 small onion, chopped
1 small bell pepper, chopped
2 cloves garlic, minced
1 large tomato, chopped (or ½ cup canned no-salt-added tomatoes)
1 tbsp canola oil
½ tsp paprika
½ tsp cumin
½ tsp black pepper
Pinch of cayenne (optional)
2 tbsp chopped fresh basil (optional)
2 slices whole wheat bread (about 60 g)
1 tsp peanut butter (for toast)

Instructions:

Preheat oven to 200 °C.
Heat oil in an oven-safe skillet. Sauté onion, bell pepper, and garlic for 3 minutes.
Add tomato, paprika, cumin, pepper, and cayenne. Cook 5 minutes until thickened.
Make 3 small wells in the sauce. Crack one egg into each well.
Transfer the skillet to the oven. Bake 6 to 8 minutes until the egg whites are set and the yolks are still runny.
Toast the bread. Spread with peanut butter.
Serve the shakshuka in the skillet with toast on the side.

Storage Tips:

Best eaten fresh. The eggs continue to cook when reheated.
The tomato-pepper base (without eggs) can be made ahead and refrigerated for 2 days.

Nutrition (per serving):

Nutrient	Amount
Calories	620 kcal
Protein	28 g
Carbs	50 g
Fat	32 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 (about 120 g). Add 1 tsp chia seeds on the banana for a fiber boost.

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

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

6:30 PM Dinner: Chicken and Sayote Soup

Field	Value
Prep Time	10 minutes
Cook Time	25 minutes
Servings	2
Estimated Cost	₱40 to ₱55 per serving (₱80 to ₱110 for the batch)

Ingredients:

250 g chicken breast, sliced
2 sayote (about 400 g total), peeled and cubed
1 small onion, sliced
3 cloves garlic, minced
1 thumb (15 g) ginger, sliced
1 tbsp canola oil
1.5 L water
1 tsp low-sodium fish sauce
½ tsp black pepper
2 tbsp chopped spring onions (optional)
130 g cooked brown rice (per serving)

Instructions:

Heat oil in a pot. Sauté garlic, onion, and ginger for 2 minutes.
Add chicken. Cook 3 minutes until white.
Pour in water. Bring to a boil, then lower and simmer 10 minutes.
Add sayote. Simmer 8 more minutes until tender.
Season with fish sauce and pepper.
Top with spring onions. Serve with brown rice.

Storage Tips:

Sayote soup keeps 2 days refrigerated.
Freezes well for 1 month. The sayote may soften further on reheating.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	710 kcal
Protein	64 g
Carbs	80 g
Fat	16 g
Fiber	14 g
Sodium	750 mg

Day 13 (Saturday): Saturday Cookout

A double-cookout day. Chicken tocino is the sweet-savory cousin of longganisa. Chicken bistek is the citrus-soy steak of Filipino home cooking, here made with chicken breast for a leaner profile.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,970 kcal	100%
Protein	158 g	105%
Carbohydrates	178 g	97%
Fat	66 g	103%
Fiber	32 g	107%
Sodium	1,710 mg	95%

10:00 AM Meal: Homemade Chicken Tocino with Garlic Brown Rice and Egg

Field	Value
Prep Time	10 minutes (plus 4 hours marinade)
Cook Time	12 minutes
Servings	1 (tocino makes 3 portions)
Estimated Cost	₱55 to ₱70 for the plate (₱150 to ₱190 for all 3 tocino portions)

Ingredients:

200 g chicken thigh fillet, sliced thin
1 tbsp low-sodium soy sauce
1 tbsp pineapple juice (from a small can, no sugar added)
1 tbsp brown sugar
2 cloves garlic, minced
½ tsp paprika
½ tsp black pepper
1 tsp canola oil
130 g cooked brown rice
1 clove garlic, minced (for rice)
1 whole egg
1 small tomato, sliced

Instructions:

Mix chicken with soy sauce, pineapple juice, sugar, garlic, paprika, and pepper. Marinate 4 hours, or overnight in the fridge.
Heat oil in a pan. Sear the chicken slices 3 minutes per side until caramelized and cooked through.
Remove chicken. Add rice and garlic to the same pan. Stir-fry 2 minutes.
Push rice aside. Fry the egg.
Plate rice, tocino, egg, and tomato slices.

Storage Tips:

Marinated chicken keeps 2 days refrigerated. Freeze for up to 1 month.
Cooked tocino keeps 2 days refrigerated.

Nutrition (per serving):

Nutrient	Amount
Calories	730 kcal
Protein	52 g
Carbs	66 g
Fat	22 g
Fiber	4 g
Sodium	820 mg

Optional Snack: Papaya with Chia Seeds

Description: 200 g ripe papaya (about 1 cup, sliced) topped with 1 tbsp chia seeds and a squeeze of calamansi.

Nutrient	Amount
Calories	130 kcal
Protein	4 g
Carbs	24 g
Fat	3 g
Fiber	7 g
Sodium	5 mg

Eat between 2:00 and 4:00 PM. Light and refreshing.

6:30 PM Dinner: Chicken Bistek with Steamed Upo and Brown Rice

Field	Value
Prep Time	10 minutes (plus 30 minutes marinade)
Cook Time	15 minutes
Servings	1
Estimated Cost	₱55 to ₱70

Ingredients:

200 g chicken breast fillet, sliced thin
2 tbsp calamansi juice
1 tbsp low-sodium soy sauce
½ tsp black pepper
1 tsp canola oil (for chicken)
1 medium onion, sliced into rings
1 tbsp canola oil (for onion)
1 cup upo, peeled and sliced
1 tsp low-sodium fish sauce (for steaming upo)
130 g cooked brown rice (for serving)

Instructions:

Marinate chicken in calamansi, soy sauce, and pepper for 30 minutes.
Heat 1 tsp oil in a pan. Sear chicken 3 minutes per side until cooked through. Remove.
In the same pan, add 1 tbsp oil. Sauté onion rings 3 minutes until soft and slightly caramelized.
Steam the upo: place slices in a heat-safe dish with 2 tbsp water and fish sauce. Microwave covered for 4 minutes, or steam in a pan for 6 minutes.
Plate rice, chicken, onion rings on top, and steamed upo on the side.

Storage Tips:

Marinated chicken keeps 1 day refrigerated.
Bistek is best fresh. The onion loses texture when reheated.

Nutrition (per serving):

Nutrient	Amount
Calories	710 kcal
Protein	64 g
Carbs	68 g
Fat	18 g
Fiber	8 g
Sodium	880 mg

Day 14 (Sunday): Sunday Family Day

A comforting Sunday plate. Mushroom and tofu omelette is a vegetarian twist on a classic. Chicken embutido is a Filipino-style meatloaf that is naturally portion-controlled, easy to slice, and great for sharing.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,940 kcal	99%
Protein	150 g	100%
Carbohydrates	175 g	95%
Fat	65 g	102%
Fiber	36 g	120%
Sodium	1,630 mg	91%

10:00 AM Meal: Mushroom and Tofu Omelette with Brown Rice

Field	Value
Prep Time	8 minutes
Cook Time	12 minutes
Servings	1
Estimated Cost	₱35 to ₱45

Ingredients:

200 g firm tokwa, crumbled
150 g fresh button mushrooms, sliced
3 whole eggs, beaten
1 small onion, chopped
2 cloves garlic, minced
1 tbsp canola oil
1 tsp low-sodium soy sauce
½ tsp black pepper
1 tsp sesame oil
130 g cooked brown rice (for serving)

Instructions:

Heat oil in a nonstick pan. Sauté garlic and onion for 1 minute.
Add mushrooms. Cook 4 minutes until they release and reabsorb their liquid.
Add crumbled tokwa. Stir-fry 3 minutes.
Pour in the beaten eggs with soy sauce and pepper. Cook 3 to 4 minutes until just set.
Fold and slide onto a plate. Finish with sesame oil.
Serve with brown rice.

Storage Tips:

Best eaten fresh.
Pre-sauté the mushrooms and tokwa the night before for a 5-minute morning.

Nutrition (per serving):

Nutrient	Amount
Calories	650 kcal
Protein	40 g
Carbs	62 g
Fat	26 g
Fiber	8 g
Sodium	740 mg

Optional Snack: Apple with Walnuts

Description: 1 medium apple, sliced, with 15 g shelled walnuts. Add a few drops of calamansi juice to keep the apple from browning.

Nutrient	Amount
Calories	220 kcal
Protein	4 g
Carbs	30 g
Fat	12 g
Fiber	7 g
Sodium	5 mg

Eat between 2:00 and 4:00 PM. Walnuts are an omega-3-rich alternative to peanuts.

6:30 PM Dinner: Chicken Embutido with Cucumber-Tomato Salad and Brown Rice

Field	Value
Prep Time	15 minutes
Cook Time	35 minutes (steaming)
Servings	4 (saves 3 portions for the week ahead)
Estimated Cost	₱50 to ₱65 per serving (₱200 to ₱260 for the full batch)

Ingredients:

500 g lean ground chicken
2 eggs, beaten
1 small carrot, finely diced
1 small bell pepper, finely diced
50 g raisins
1 small onion, finely chopped
3 cloves garlic, minced
2 tbsp low-sodium soy sauce
1 tsp calamansi juice
½ tsp black pepper
½ tsp paprika
2 tbsp whole wheat flour or oat flour
130 g cooked brown rice (per serving)
1 cucumber, sliced (for salad)
1 tomato, sliced (for salad)
1 tsp calamansi juice (for salad)
1 tsp olive oil (for salad)

Instructions:

Mix ground chicken with 2 eggs, carrot, bell pepper, raisins, onion, garlic, soy sauce, calamansi, pepper, paprika, and flour. Stir until well combined.
Divide the mixture into 4 equal portions. Shape each into a log about 15 cm long.
Wrap each log tightly in aluminum foil, twisting the ends like a candy wrapper.
Place the logs in a steamer. Steam for 30 minutes.
Let cool 5 minutes before unwrapping. Slice into 2 cm rounds.
Mix cucumber and tomato with calamansi and olive oil for the salad.
Serve 1 round (about 100 g) per person with rice and salad.

Storage Tips:

Uncooked embutido logs keep 2 days refrigerated. Freeze uncooked logs for up to 1 month.
Cooked embutido keeps 4 days refrigerated. Freezes well for 1 month.

Nutrition (per serving, 100 g embutido + 130 g rice + 150 g salad):

Nutrient	Amount
Calories	870 kcal
Protein	66 g
Carbs	80 g
Fat	26 g
Fiber	12 g
Sodium	790 mg

Week 2 Shopping List

A single Saturday-morning trip covers all the new ingredients for Week 2. The pantry basics from Chapter 4 (rice, oats, oils, condiments) are still in stock. Buy only what is new or running low.

Fresh Proteins (Buy Saturday, use within 3 days)

Item	Quantity	Estimated Cost
Lean beef top round	200 g	₱80 to ₱100
Lean ground pork (loin)	250 g	₱90 to ₱120
Lean pork tenderloin	250 g	₱110 to ₱150
Lean ground chicken	500 g	₱90 to ₱120
Chicken breast fillet	800 g (2 packs)	₱160 to ₱190
Chicken thigh fillet, skinless	400 g	₱80 to ₱100
Eggs, medium (tray of 30, if low)	1 tray	₱230 to ₱280
Tokwa (firm)	1 kg (2 packs)	₱80 to ₱120
Galunggong (whole, cleaned)	4 medium (about 600 g)	₱80 to ₱120
Mushrooms, fresh button	400 g (2 packs)	₱80 to ₱120

Fresh Vegetables (Buy Saturday, refrigerate)

Item	Quantity	Estimated Cost
Ampalaya	2 medium (about 400 g)	₱60 to ₱90
Saluyot leaves	1 large bundle (about 200 g)	₱40 to ₱70
Labanos (white radish)	1 medium (about 250 g)	₱30 to ₱50
Patola	1 medium (about 200 g)	₱30 to ₱50
Sayote	2 medium (about 500 g)	₱40 to ₱70
Upo (bottle gourd)	1 small (about 500 g)	₱30 to ₱50
Cucumber	3 medium	₱60 to ₱90
Lettuce (iceberg or romaine)	1 small head	₱60 to ₱100
Tomatoes	500 g	₱40 to ₱60
Bell pepper (red)	2 medium	₱80 to ₱120
Onion (red)	500 g	₱40 to ₱60
Garlic	200 g	₱30 to ₱50
Ginger	100 g	₱15 to ₱25
Spring onions	1 small bundle	₱20 to ₱30
Carrots	200 g	₱20 to ₱30
Celery (for snack)	1 small bundle	₱30 to ₱50
Fresh basil (optional)	1 small pack	₱30 to ₱50

Fresh Fruits (Buy Saturday, ripen on counter)

Item	Quantity	Estimated Cost
Banana (lakatan)	1 hand (about 1 kg)	₱60 to ₱90
Saging na saba	1 hand (about 500 g)	₱25 to ₱40
Papaya (semi-ripe)	1 small	₱50 to ₱80
Apple (Fuji, if low)	2 medium	₱60 to ₱90
Calamansi (extra, for juice)	250 g	₱40 to ₱70
Pineapple (small, for tocino marinade)	1 small	₱60 to ₱100
Lemon (for shakshuka if no fresh tomato)	1 piece	₱20 to ₱30

Pantry Replenishment (Buy at Supermarket)

Item	Quantity	Estimated Cost
Sinigang sa sampaloc mix	1 pack (20 g)	₱15 to ₱25
Raisins	1 small pack (100 g)	₱50 to ₱80
Walnuts (shelled)	100 g	₱80 to ₱120
Pineapple juice (no sugar added, small can)	240 mL	₱40 to ₱60
Cumin (ground)	50 g (if low)	₱30 to ₱50
Paprika (smoked or sweet)	50 g (if low)	₱40 to ₱60
Low-sodium soy sauce	500 mL (if low)	₱50 to ₱75
Low-sodium fish sauce	250 mL (if low)	₱30 to ₱45
Sukang Iloco	500 mL (if low)	₱25 to ₱40
Oat flour (or whole wheat flour)	250 g	₱60 to ₱100
Whole wheat bread	1 loaf (if low)	₱80 to ₱120
Black pepper (whole peppercorns)	50 g (if low)	₱40 to ₱60
Bay leaves	50 g (if low)	₱30 to ₱50

Optional Items (for variety)

Item	Quantity	Estimated Cost
Natural peanut butter (unsweetened)	1 small jar (if low)	₱120 to ₱180
Cocoa powder (unsweetened, for shakshuka if desired)	100 g (if low)	₱60 to ₱90
Honey	1 small jar (250 g, if low)	₱150 to ₱220

Estimated Total Shopping Cost (Week 2)

Category	Estimated Cost
Fresh proteins	₱1,080 to ₱1,400
Fresh vegetables	₱580 to ₱880
Fresh fruits	₱315 to ₱500
Pantry replenishment	₱555 to ₱855
Optional items	₱330 to ₱490
Total	₱2,860 to ₱4,125

The cost lands in the same range as Week 1. The beef and pork add a small premium, but the lean cuts are still affordable when bought in small quantities at the wet market.

Shopping Strategy Tips for Week 2

Shop on Saturday morning. Palengke for the ampalaya, saluyot, labanos, patola, sayote, upo, cucumber, and lettuce. Supermarket for mushrooms, raisins, walnuts, and the sinigang mix.
Marinate the beef tapa and chicken tocino on Saturday night. The longer the marinade, the better the flavor. Eight hours is ideal.
Pre-shape the embutido logs on Saturday night. Wrap in foil and refrigerate. Steam on Sunday while you shower and prep the cucumber salad.
Pre-chop the shakshuka vegetables on Sunday morning. The dish cooks in 18 minutes, but chopping takes 8 of those.
Soak the ampalaya in salted water on Saturday night to reduce bitterness and save 10 minutes on Tuesday morning.
Clean the galunggong on Saturday and store in the coldest part of the refrigerator. Use on Day 11 (Thursday) and Day 11 dinner.
Buy the lean beef and lean pork at the palengke, not the supermarket. Ask the vendor to slice the beef thin for tapa and cube the pork for sinigang. Most will do it for free.

What to Do With Leftovers

Day	Leftover	How to Use
Day 8	2 beef tapa portions	Refrigerate. Eat cold or reheat for next breakfast.
Day 9	1 saluyot soup portion	Refrigerate. Eat for next lunch.
Day 10	1 pork longganisa + 1 sinigang portion	Refrigerate. Both keep well for next lunch.
Day 11	1 escabeche portion	Refrigerate. Eat for next lunch.
Day 12	1 chicken and sayote soup portion	Refrigerate. Eat for next lunch.
Day 13	1 tocino portion	Refrigerate. Eat for next breakfast.
Day 14	3 embutido portions	Refrigerate 1 for next lunch. Freeze 2 for later weeks.

End-of-Week Reflection

You have now completed 14 unique days on the plan. By now, you should notice:

The 14:10 fasting window feels natural in the morning.
Hunger between meals is shorter and less intense.
Your grocery list takes 15 minutes to write instead of 45.
Your kitchen is now set up for the rest of the book.
You have tried 18 different vegetables, 7 different protein preparations, and 5 new cooking methods.

Week 3 continues the progression with more legume-forward meals, more variety in your breakfasts, and a few new dinner techniques. By the end of Week 3, the eating pattern will feel like second nature, and you will be well on your way to a 3 to 4.5 kg total loss.