Week 3: Days 15 to 21

New soups, new stir-fries, new breakfasts, and six vegetables you have not met yet.

Welcome to Week 3. You are halfway through the 28-day plan, your kitchen is fully stocked, and the 14:10 rhythm is no longer a project. it is a habit. This week is about deepening your cooking vocabulary. You will meet cauliflower, broccoli, baguio beans, sigarilyas, langka, singkamas, and avocado. You will also learn four new soup techniques (creamy macaroni, sour sinigang with fish, bean stew, sotanghon) and three new stir-fry approaches (chop suey, tofu steak, vegetable medley).

The 14 recipes below are completely different from Weeks 1 and 2. The protein rotation follows your master plan: chicken, eggs, tokwa, and legumes are the foundation, with one fish day added. Pork and beef are absent this week to keep the rotation clean.

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 3 at a Glance

Day	Theme	New Ingredient Spotlight	Total kcal	Protein	Sodium
15	Soup Day	Macaroni, sigarilyas, corn	1,940	149 g	1,620 mg
16	Tofu Day	Baguio beans, avocado	1,920	152 g	1,580 mg
17	Stir Fry Day	Cauliflower, broccoli	1,960	154 g	1,640 mg
18	Fish Day	Bangus (daing), langka	1,950	150 g	1,710 mg
19	Legume Day	Red kidney beans, alugbati	1,930	156 g	1,590 mg
20	Chop Suey Day	Singkamas, baguio beans, avocado	1,970	151 g	1,650 mg
21	Comfort Day	Sotanghon, banana pancake	1,940	148 g	1,620 mg

Day 15 (Monday): Soup Day

A soup-and-stir-fry combination to start the week. The morning scramble is fast, the macaroni sopas is hearty, and the ingredient base carries over to keep prep simple.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,940 kcal	99%
Protein	149 g	99%
Carbohydrates	188 g	102%
Fat	60 g	94%
Fiber	32 g	107%
Sodium	1,620 mg	90%

10:00 AM Meal: Tofu and Vegetable Scramble with Brown Rice

Field	Value
Prep Time	8 minutes
Cook Time	12 minutes
Servings	1
Estimated Cost	₱40 to ₱50

Ingredients:

200 g firm tokwa, drained and crumbled
100 g sigarilyas (winged beans), ends trimmed and sliced
80 g sweet corn kernels (fresh or frozen)
1 small tomato, chopped
1 small onion, chopped
2 cloves garlic, minced
1 tbsp canola oil
1 tsp low-sodium soy sauce
½ tsp black pepper
1 tsp calamansi juice
2 whole eggs, beaten
130 g cooked brown rice (for serving)

Instructions:

Heat oil in a nonstick pan. Sauté garlic, onion, and tomato for 2 minutes.
Add sigarilyas. Stir-fry 2 minutes.
Add corn and crumbled tokwa. Cook 3 minutes.
Pour in the beaten eggs with soy sauce and pepper. Stir gently until just set, about 2 minutes.
Finish with calamansi. Serve over brown rice.

Storage Tips:

Best eaten fresh. Tofu loses texture when reheated.
Pre-chop the sigarilyas the night before.

Nutrition (per serving):

Nutrient	Amount
Calories	700 kcal
Protein	42 g
Carbs	80 g
Fat	24 g
Fiber	12 g
Sodium	740 mg

Optional Snack: Greek Yogurt with Banana and Chia

Description: 150 g plain Greek yogurt topped with 1 small sliced lakatan banana and 1 tbsp chia seeds.

Nutrient	Amount
Calories	220 kcal
Protein	15 g
Carbs	30 g
Fat	6 g
Fiber	7 g
Sodium	80 mg

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

6:30 PM Dinner: Chicken Macaroni Sopas

Field	Value
Prep Time	10 minutes
Cook Time	25 minutes
Servings	2
Estimated Cost	₱45 to ₱60 per serving (₱90 to ₱120 for the batch)

Ingredients:

200 g chicken breast, diced
80 g macaroni (whole wheat if available)
1 small onion, chopped
3 cloves garlic, minced
1 small carrot, diced
1 small celery stalk, diced
1 L water
1 chicken bouillon cube (low-sodium if available)
1 tsp canola oil
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 (optional, per serving)

Instructions:

Heat oil in a pot. Sauté garlic, onion, carrot, and celery for 3 minutes.
Add chicken. Cook 3 minutes until white.
Pour in water. Add bouillon cube. Bring to a boil.
Add macaroni. Simmer 8 to 10 minutes until tender.
Season with fish sauce and pepper.
Top with spring onions and boiled egg. Serve with brown rice on the side if you want a more substantial dinner.

Storage Tips:

Sopas thickens as it sits. Add a splash of water when reheating.
Keeps 2 days refrigerated. Freezes well for 1 month.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	820 kcal
Protein	52 g
Carbs	78 g
Fat	18 g
Fiber	8 g
Sodium	800 mg

Day 16 (Tuesday): Tofu Day

A plant-protein day. Tokwa't ensalada is a classic Filipino merienda-style breakfast, here upgraded into a full meal. Tofu steak is a hearty dinner that does not need meat to satisfy.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,920 kcal	99%
Protein	152 g	101%
Carbohydrates	178 g	97%
Fat	64 g	100%
Fiber	35 g	117%
Sodium	1,580 mg	88%

10:00 AM Meal: Tokwa't Ensalada with Brown Rice

Field	Value
Prep Time	8 minutes
Cook Time	10 minutes
Servings	1
Estimated Cost	₱35 to ₱45

Ingredients:

250 g firm tokwa, sliced into 1 cm thick slabs
1 tbsp canola oil
1 small cucumber, sliced
1 small tomato, sliced
½ small onion, sliced thin
1 tbsp calamansi juice
1 tsp fish sauce (low-sodium)
1 tsp olive oil
Pinch of black pepper
2 tbsp chopped spring onions
130 g cooked brown rice (for serving)
1 hard-boiled egg, halved (for serving)

Instructions:

Pat the tokwa dry. Heat oil in a nonstick pan. Sear the slabs 3 to 4 minutes per side until golden and crispy.
Whisk calamansi juice, fish sauce, olive oil, and pepper in a bowl.
Add cucumber, tomato, onion, and spring onions. Toss gently.
Plate the rice, top with tokwa slabs, salad on the side, and the boiled egg.

Storage Tips:

Best eaten fresh. The tokwa loses crispness quickly.
The salad can be made 1 hour ahead and refrigerated. Dress right before serving.

Nutrition (per serving):

Nutrient	Amount
Calories	700 kcal
Protein	44 g
Carbs	72 g
Fat	26 g
Fiber	10 g
Sodium	750 mg

Optional Snack: Apple with Walnuts

Description: 1 medium apple, sliced, with 15 g shelled walnuts. A few drops of calamansi to keep the apple fresh.

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. Skip if the tokwa kept you full.

6:30 PM Dinner: Tofu Steak with Sautéed Corn and Baguio Beans

Field	Value
Prep Time	10 minutes
Cook Time	15 minutes
Servings	1
Estimated Cost	₱45 to ₱60

Ingredients:

300 g firm tokwa, sliced into 2 cm thick steaks
150 g baguio beans (flat green beans), cut into 5 cm lengths
100 g sweet corn kernels
1 small onion, sliced
3 cloves garlic, minced
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 calamansi juice
130 g cooked brown rice (for serving)
1 hard-boiled egg, halved (for serving)

Instructions:

Press the tokwa for 5 minutes between paper towels. Cut into 2 cm thick steaks.
Heat oil in a nonstick pan. Sear tokwa 4 to 5 minutes per side until deeply golden.
Remove tokwa. In the same pan, sauté garlic and onion for 1 minute.
Add baguio beans. Stir-fry 3 minutes.
Add corn. Stir-fry 2 more minutes.
Return tokwa to the pan. Add soy sauce, oyster sauce, and pepper. Toss gently for 1 minute.
Finish with sesame oil and calamansi. Serve over brown rice with the boiled egg on the side.

Storage Tips:

Tofu steak is best fresh.
The corn and baguio beans can be pre-cooked and refrigerated for 1 day.

Nutrition (per serving):

Nutrient	Amount
Calories	800 kcal
Protein	60 g
Carbs	76 g
Fat	24 g
Fiber	12 g
Sodium	740 mg

Day 17 (Wednesday): Stir Fry Day

A vegetable-rotation day. Cauliflower and broccoli join the kitchen for the first time. Two high-fiber, low-calorie cruciferous vegetables that bring Vitamin C, Vitamin K, and folate.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,960 kcal	100%
Protein	154 g	103%
Carbohydrates	165 g	89%
Fat	70 g	109%
Fiber	36 g	120%
Sodium	1,640 mg	91%

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

Field	Value
Prep Time	6 minutes
Cook Time	10 minutes
Servings	1
Estimated Cost	₱40 to ₱50

Ingredients:

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

Instructions:

Steam the cauliflower for 4 minutes until just tender. Drain well.
Heat oil in a nonstick pan. Sauté garlic and onion for 1 minute.
Add cauliflower. Stir-fry 2 minutes.
Add crumbled tokwa. Stir-fry 2 more minutes.
Pour in the beaten eggs with soy sauce and pepper. Cook 3 to 4 minutes until just set.
Finish with sesame oil. Serve over brown rice.

Storage Tips:

Best eaten fresh.
Pre-chop the cauliflower the night before.

Nutrition (per serving):

Nutrient	Amount
Calories	660 kcal
Protein	38 g
Carbs	60 g
Fat	28 g
Fiber	10 g
Sodium	760 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 and a few drops of calamansi 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. A reliable protein-fruit bridge.

6:30 PM Dinner: Chicken and Broccoli Stir-Fry with Brown Rice

Field	Value
Prep Time	8 minutes
Cook Time	12 minutes
Servings	1
Estimated Cost	₱50 to ₱65

Ingredients:

200 g chicken breast fillet, sliced thin
200 g broccoli florets
1 small carrot, sliced thin
1 small onion, sliced
3 cloves garlic, minced
1 thumb (15 g) 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:

Steam the broccoli for 3 minutes until bright green and crisp-tender. Drain.
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 carrot. Stir-fry 2 minutes.
Return chicken to the wok. Add broccoli, soy sauce, oyster sauce, and pepper. Toss for 1 minute.
Stir in the cornstarch slurry. Cook 30 seconds until the sauce thickens.
Finish with sesame oil. Serve over brown rice.

Storage Tips:

Best eaten fresh. Broccoli loses color when reheated.
Pre-slice the chicken and vegetables the night before.

Nutrition (per serving):

Nutrient	Amount
Calories	900 kcal
Protein	76 g
Carbs	80 g
Fat	24 g
Fiber	14 g
Sodium	790 mg

Day 18 (Thursday): Fish Day

The one fish meal of the week. Bangus prepared as daing (marinated in vinegar and spices, then pan-fried) is a different preparation from the grilled version in Week 1. The sinigang sa isda is a sour fish soup, distinct from the pork sinigang in Week 2.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,950 kcal	100%
Protein	150 g	100%
Carbohydrates	170 g	92%
Fat	68 g	106%
Fiber	32 g	107%
Sodium	1,710 mg	95%

10:00 AM Meal: Daing na Bangus with Brown Rice and Ensalada

Field	Value
Prep Time	10 minutes (plus 30 minutes marinade)
Cook Time	8 minutes
Servings	1
Estimated Cost	₱60 to ₱75

Ingredients:

1 piece bangus fillet (about 200 g)
2 tbsp sukang Iloco (cane vinegar)
1 tsp low-sodium soy sauce
2 cloves garlic, crushed
½ tsp black pepper
1 tsp canola oil (for frying)
130 g cooked brown rice
1 small tomato, sliced
½ cucumber, sliced
1 tbsp onion, sliced
1 tsp calamansi juice (for salad)
Pinch of salt

Instructions:

Marinate the bangus in vinegar, soy sauce, garlic, and pepper for 30 minutes.
Heat oil in a pan. Fry the bangus 3 to 4 minutes per side until golden and the flesh flakes easily.
Mix tomato, cucumber, and onion in a bowl. Dress with calamansi and a pinch of salt.
Plate rice, bangus, and ensalada.

Storage Tips:

Marinated bangus keeps 1 day refrigerated.
Best eaten fresh. The fish skin loses crispness when reheated.

Nutrition (per serving):

Nutrient	Amount
Calories	700 kcal
Protein	50 g
Carbs	70 g
Fat	22 g
Fiber	6 g
Sodium	820 mg

Optional Snack: Papaya with Calamansi

Description: 200 g ripe papaya, sliced, with 1 tsp calamansi juice and 1 tsp chia seeds.

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: Fish Sinigang with Sigarilyas and Langka

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 firm white fish (galunggong or tilapia), cleaned
200 g unripe langka (jackfruit), sliced
100 g sigarilyas (winged beans), ends trimmed
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 pieces dried bay leaves
130 g cooked brown rice (per serving)

Instructions:

Heat oil in a pot. Sauté garlic, onion, ginger, and tomatoes for 3 minutes.
Add water, sinigang mix, and bay leaves. Bring to a boil.
Add langka. Simmer 10 minutes until tender.
Add sigarilyas. Simmer 3 more minutes.
Gently add the fish. Simmer 5 minutes until the flesh flakes.
Season with fish sauce. Adjust sourness to taste.
Serve with brown rice and a side of fish sauce with calamansi.

Storage Tips:

Fish sinigang keeps 1 day refrigerated. The fish becomes mushy on standing.
Best eaten fresh the day it is cooked.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	920 kcal
Protein	56 g
Carbs	76 g
Fat	30 g
Fiber	9 g
Sodium	880 mg

Day 19 (Friday): Legume Day

A red-kidney-bean day. Beans are the most underused high-fiber, high-protein food in the Filipino kitchen. A 200 g serving delivers 14 g of plant protein and 12 g of fiber for under ₱10.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,930 kcal	99%
Protein	156 g	104%
Carbohydrates	175 g	95%
Fat	60 g	94%
Fiber	40 g	133%
Sodium	1,590 mg	88%

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

Field	Value
Prep Time	6 minutes
Cook Time	10 minutes
Servings	1
Estimated Cost	₱35 to ₱45

Ingredients:

150 g firm tokwa, crumbled
100 g sweet corn kernels
3 whole eggs, beaten
1 small onion, chopped
2 cloves garlic, minced
1 tbsp canola oil
½ tsp black pepper
1 tsp low-sodium soy sauce
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 corn. Stir-fry 2 minutes.
Add crumbled tokwa. Stir-fry 2 more minutes.
Pour in the beaten eggs with soy sauce and pepper. Cook 3 to 4 minutes until just set.
Finish with sesame oil. Serve over brown rice.

Storage Tips:

Best eaten fresh.
Pre-cook the corn the night before for a 5-minute morning.

Nutrition (per serving):

Nutrient	Amount
Calories	650 kcal
Protein	36 g
Carbs	64 g
Fat	26 g
Fiber	8 g
Sodium	740 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. A pre-dinner bridge.

6:30 PM Dinner: Red Kidney Bean Stew with Chicken and Alugbati

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

Ingredients:

200 g red kidney beans (dried, soaked overnight)
200 g chicken breast, diced
100 g alugbati leaves (Malabar spinach), washed
1 small onion, chopped
1 small carrot, diced
1 small bell pepper, chopped
3 cloves garlic, minced
1 tbsp canola oil
1 tbsp low-sodium soy sauce
1 tsp calamansi juice
½ tsp black pepper
1 bay leaf
1.5 cups water
130 g cooked brown rice (per serving)

Instructions:

Drain the soaked beans. In a pot, cover with fresh water and simmer 20 minutes until almost tender. Drain.
Heat oil in a deep pan. Sauté garlic, onion, and carrot for 3 minutes.
Add chicken. Cook 4 minutes until white.
Add beans, bell pepper, soy sauce, bay leaf, and water. Simmer 15 minutes.
Add alugbati. Cook 2 more minutes until wilted.
Season with calamansi and pepper.
Serve with brown rice.

Storage Tips:

The stew keeps 3 days refrigerated and freezes well for 1 month.
The flavor deepens overnight. Excellent as a next-day lunch.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	850 kcal
Protein	65 g
Carbs	81 g
Fat	18 g
Fiber	18 g
Sodium	770 mg

Day 20 (Saturday): Chop Suey Day

A celebration of Filipino-Chinese cooking. Chop suey is the everyday stir-fry of the Filipino household, and Saturday is a good day to give it a proper turn. Avocado makes a cameo at breakfast.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,970 kcal	100%
Protein	151 g	101%
Carbohydrates	175 g	95%
Fat	68 g	106%
Fiber	38 g	127%
Sodium	1,650 mg	92%

10:00 AM Meal: Egg and Avocado with Brown Rice

Field	Value
Prep Time	4 minutes
Cook Time	6 minutes
Servings	1
Estimated Cost	₱45 to ₱60

Ingredients:

2 whole eggs
1 medium ripe avocado, sliced
130 g cooked brown rice
1 small tomato, sliced
1 tsp olive oil
1 tsp calamansi juice
Pinch of black pepper
Pinch of salt

Instructions:

Heat olive oil in a nonstick pan. Fry the eggs sunny-side up or over-easy.
Arrange the rice, eggs, avocado, and tomato on a plate.
Drizzle calamansi over the avocado. Season with salt and pepper.

Storage Tips:

Best eaten fresh. Avocado browns quickly.
Slice the avocado just before serving.

Nutrition (per serving):

Nutrient	Amount
Calories	700 kcal
Protein	22 g
Carbs	70 g
Fat	36 g
Fiber	12 g
Sodium	720 mg

Optional Snack: Boiled Egg and Apple

Description: One whole boiled egg (8 minutes in boiling water) plus 1 medium apple, sliced. A pinch of black pepper 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 simple, portable bridge.

6:30 PM Dinner: Chicken Chop Suey with Singkamas and Baguio Beans

Field	Value
Prep Time	12 minutes
Cook Time	15 minutes
Servings	2
Estimated Cost	₱55 to ₱70 per serving (₱110 to ₱140 for the batch)

Ingredients:

300 g chicken breast fillet, sliced thin
100 g baguio beans (flat green beans), cut into 5 cm lengths
100 g singkamas (jicama), peeled and sliced thin
1 small carrot, sliced
1 small bell pepper, sliced
1 small onion, sliced
100 g cauliflower florets
3 cloves garlic, minced
1 thumb (15 g) 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 tbsp cornstarch mixed with 2 tbsp water
130 g cooked brown rice (per 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 carrot and singkamas. Stir-fry 3 minutes.
Add baguio beans and cauliflower. Stir-fry 3 more minutes.
Add bell pepper. Stir-fry 1 minute.
Return chicken to the wok. Add soy sauce, oyster sauce, and pepper. Toss for 1 minute.
Stir in the cornstarch slurry. Cook 30 seconds until the sauce thickens.
Finish with sesame oil. Serve over brown rice.

Storage Tips:

Best eaten fresh. The vegetables lose crunch on reheating.
Pre-slice all the vegetables the night before.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	870 kcal
Protein	79 g
Carbs	75 g
Fat	16 g
Fiber	14 g
Sodium	840 mg

Day 21 (Sunday): Comfort Day

A gentle close to the week. Banana-egg oat pancake is a sweet-but-healthy breakfast that costs pennies. Chicken sotanghon soup is a clear, soothing, low-calorie dinner.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,940 kcal	99%
Protein	148 g	99%
Carbohydrates	180 g	98%
Fat	62 g	97%
Fiber	36 g	120%
Sodium	1,620 mg	90%

10:00 AM Meal: Banana-Egg Oat Pancake with Boiled Egg

Field	Value
Prep Time	5 minutes
Cook Time	8 minutes
Servings	1
Estimated Cost	₱30 to ₱40

Ingredients:

1 medium lakatan banana, mashed
2 eggs (1 for the pancake, 1 hard-boiled for serving)
30 g rolled oats
½ tsp baking powder
1 tsp vanilla extract
½ tsp cinnamon
1 tsp canola oil (for cooking)
1 tsp honey (optional)
130 g cooked brown rice (optional, for serving)

Ingredients note: You can cook this recipe with or without rice. Without rice, the pancake is the carbohydrate base (about 60 g of carbs). With rice, the meal is more substantial but reaches the upper end of the carb target. Most readers will skip the rice and let the pancake be the carbohydrate.

Instructions:

Mash the banana in a bowl. Add 1 egg, oats, baking powder, vanilla, and cinnamon. Stir until smooth.
Heat oil in a nonstick pan. Pour the batter into small rounds, about 8 cm wide.
Cook 2 minutes per side until golden.
Serve 2 to 3 pancakes with the hard-boiled egg on the side. Drizzle with honey if using.

Storage Tips:

Best eaten fresh. Pancakes lose fluffiness when reheated.
The batter can be made the night before and refrigerated.

Nutrition (per serving, with 1 boiled egg, no rice):

Nutrient	Amount
Calories	640 kcal
Protein	24 g
Carbs	86 g
Fat	18 g
Fiber	10 g
Sodium	240 mg

Optional Snack: Greek Yogurt with Banana

Description: 150 g plain Greek yogurt topped with 1 small sliced lakatan banana and 1 tsp chia seeds.

Nutrient	Amount
Calories	220 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 protein-rich bridge.

6:30 PM Dinner: Chicken Sotanghon Soup

Field	Value
Prep Time	8 minutes
Cook Time	20 minutes
Servings	2
Estimated Cost	₱45 to ₱60 per serving (₱90 to ₱120 for the batch)

Ingredients:

200 g chicken breast, shredded (rotisserie-style is fine)
80 g sotanghon (cellophane noodles)
100 g baguio beans (flat green beans), cut into 5 cm lengths
1 small carrot, sliced thin
1 small onion, sliced
3 cloves garlic, minced
1 thumb (15 g) ginger, sliced
1 tbsp canola oil
1.2 L water
1 chicken bouillon cube (low-sodium if available)
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:

Soak the sotanghon in warm water for 10 minutes. Drain and cut into 15 cm lengths.
Heat oil in a pot. Sauté garlic, onion, and ginger for 2 minutes.
Add carrot and baguio beans. Stir-fry 2 minutes.
Pour in water. Add bouillon cube. Bring to a boil.
Add the soaked sotanghon. Simmer 5 minutes.
Add shredded chicken. Simmer 3 more minutes until heated through.
Season with fish sauce and pepper.
Top with spring onions and boiled egg. Serve with brown rice on the side.

Storage Tips:

Sotanghon absorbs liquid as it sits. Add water when reheating.
Keeps 2 days refrigerated.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	880 kcal
Protein	69 g
Carbs	84 g
Fat	22 g
Fiber	12 g
Sodium	800 mg

Week 3 Shopping List

A single Saturday-morning trip covers all the new ingredients for Week 3. The pantry basics from Chapter 4 and Week 1-2 (rice, oats, oils, condiments, flour, raisins, walnuts) are still in stock. Buy only what is new or running low.

Fresh Proteins (Buy Saturday, use within 3 days)

Item	Quantity	Estimated Cost
Chicken breast fillet	1.2 kg (3 packs of 400 g)	₱240 to ₱285
Eggs, medium (tray of 30, if low)	1 tray	₱230 to ₱280
Tokwa (firm)	1.5 kg (3 packs of 500 g)	₱120 to ₱180
Bangus fillet	1 piece (about 200 to 250 g)	₱60 to ₱90
Firm white fish (galunggong or tilapia, whole, cleaned)	300 g	₱40 to ₱60

Fresh Vegetables (Buy Saturday, refrigerate)

Item	Quantity	Estimated Cost
Cauliflower	1 small head (about 500 g)	₱60 to ₱100
Broccoli	1 small head (about 400 g)	₱80 to ₱120
Baguio beans (habichuelas)	500 g	₱50 to ₱80
Sigarilyas (winged beans)	300 g	₱50 to ₱80
Singkamas (jicama)	1 small (about 300 g)	₱30 to ₱50
Unripe langka (jackfruit)	1 small pack (about 300 g, sliced)	₱50 to ₱80
Alugbati (Malabar spinach)	1 bundle (about 150 g)	₱30 to ₱50
Sweet corn (whole, fresh)	2 cobs (about 300 g)	₱40 to ₱60
Avocado (ripe)	2 medium	₱80 to ₱150
Cucumber	2 medium	₱40 to ₱60
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
Celery	1 small bundle	₱30 to ₱50
Carrots	300 g	₱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)	250 g	₱40 to ₱70
Lemon (for salad dressing)	1 piece	₱20 to ₱30

Pantry Replenishment (Buy at Supermarket)

Item	Quantity	Estimated Cost
Whole wheat macaroni (or regular macaroni)	250 g	₱40 to ₱60
Sotanghon (cellophane noodles)	1 small pack (200 g)	₱40 to ₱60
Red kidney beans (dried)	500 g (if pantry is low)	₱90 to ₱110
Sinigang sa sampaloc mix	1 pack (20 g)	₱15 to ₱25
Low-sodium soy sauce	500 mL (if low)	₱50 to ₱75
Low-sodium fish sauce	250 mL (if low)	₱30 to ₱45
Low-sodium oyster sauce	200 g (if low)	₱30 to ₱45
Low-sodium chicken bouillon cube	1 small pack (if low)	₱30 to ₱50
Sukang Iloco (vinegar)	500 mL (if low)	₱25 to ₱40
Canola oil	500 mL (if low)	₱90 to ₱110
Sesame oil	100 mL (if low)	₱70 to ₱100
Whole wheat bread (for snacks, if needed)	1 loaf (if low)	₱80 to ₱120
Rolled oats (if low)	500 g (if low)	₱80 to ₱120
Baking powder	1 small pack (if low)	₱30 to ₱50
Cinnamon (ground)	50 g (if low)	₱40 to ₱60
Black pepper (ground)	100 g (if low)	₱80 to ₱120
Bay leaves	50 g (if low)	₱30 to ₱50

Optional Items (for variety)

Item	Quantity	Estimated Cost
Honey	1 small jar (if low)	₱150 to ₱220
Walnuts (shelled)	100 g (if low)	₱80 to ₱120
Vanilla extract	1 small bottle (if low)	₱60 to ₱100

Estimated Total Shopping Cost (Week 3)

Category	Estimated Cost
Fresh proteins	₱570 to ₱895
Fresh vegetables	₱880 to ₱1,300
Fresh fruits	₱255 to ₱400
Pantry replenishment	₱680 to ₱1,025
Optional items	₱290 to ₱440
Total	₱2,675 to ₱4,060

The total is in the same range as Weeks 1 and 2, even with the new vegetables and pantry items. The fresh vegetable line is the largest cost this week, but cauliflower, broccoli, baguio beans, sigarilyas, singkamas, and langka are all affordable when bought at the palengke.

Shopping Strategy Tips for Week 3

Shop on Saturday morning. Palengke for the fresh produce. Supermarket for the macaroni, sotanghon, and red kidney beans.
Soak the red kidney beans on Saturday night. 8 to 12 hours of soaking is essential. Quick-soak by boiling 5 minutes, then resting covered for 1 hour.
Pre-chop the Sunday stir-fry vegetables on Saturday night. The chop suey cooks in 15 minutes, but chopping takes 12.
Pre-soak the sotanghon on Sunday morning while you shower. It is ready by lunch.
Buy the bangus already filleted at the supermarket or ask the palengke vendor to fillet it for you. Daing is much easier with a fillet.
Buy cauliflower and broccoli on Saturday and use them by Tuesday. They keep 5 days refrigerated, but are freshest in the first 3.
Buy langka pre-sliced at the supermarket produce section, or buy a small whole langka at the palengke and ask the vendor to peel and cut it.
Test the avocado for ripeness by gently pressing the skin. It should yield slightly. If too firm, leave on the counter for 1 to 2 days before Day 20.

What to Do With Leftovers

Day	Leftover	How to Use
Day 15	1 macaroni sopas portion	Refrigerate. Eat for next lunch. Add water when reheating.
Day 16	1 tofu steak portion (without rice)	Refrigerate. Reheat gently in a pan.
Day 17	1 stir-fry portion	Refrigerate. Best eaten within 1 day.
Day 18	1 fish sinigang portion	Refrigerate. Eat within 1 day.
Day 19	1 red kidney bean stew portion	Refrigerate. The flavor deepens overnight.
Day 20	1 chop suey portion	Refrigerate. Eat within 1 day.
Day 21	1 sotanghon portion	Refrigerate. Add water when reheating.

End-of-Week Reflection

You have now completed 21 unique days on the plan. By now, you should notice:

The 14:10 fasting window is automatic. You do not think about it anymore.
Cooking the morning meal in under 15 minutes feels easy. You have the timing down.
Your shopping list is shrinking. You know what you have, what you need, and what to skip.
Your weight is dropping at 0.5 to 0.75 kg per week, the realistic range.
Your blood pressure is showing the first signs of improvement.

Week 4 is the final week of the 28-day plan. It will introduce a few more vegetable and protein combinations, a celebratory family-style meal, and a few "test flex" days that show you how to eat out and eat socially while staying on plan. Turn the page when ready.