Week 4: Days 22 to 28

Your final week of the 28-day plan. New seasonal vegetables, a celebration Sunday, and a roadmap for the next 12 weeks.

Welcome to Week 4. You are 21 days into the plan, your kitchen is fully stocked, your shopping routine is down to 30 minutes, and your body has adapted to the 14:10 window. This final week is about expanding into the wet-season vegetables the Philippines is famous for. mustasa, kulitis, puso ng saging, talbos ng kamote, talbos ng kalabasa, and pako. These greens are at their peak from June to November, when the rains bring them in fresh and cheap to the palengke.

The 14 recipes below are completely different from Weeks 1, 2, and 3. The protein rotation is clean: chicken, eggs, tokwa, and legumes form the foundation, with one fish meal. The vegetable rotation is intentionally heavy on leaves and shoots, which deliver the most micronutrients per peso. Sunday is a celebration. a Filipino-style spaghetti and roasted chicken to mark the end of your first 28 days.

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 4 at a Glance

Day	Theme	New Seasonal Vegetable	Total kcal	Protein	Sodium
22	Soup Day	Kulitis (amaranth)	1,950	151 g	1,640 mg
23	Tofu Day	Puso ng saging (banana blossom), talbos ng kalabasa (squash tops)	1,920	154 g	1,580 mg
24	Stir Fry Day	Mustasa (mustard greens)	1,960	153 g	1,650 mg
25	Fish Day	Pako (fern), sigarilyas	1,940	148 g	1,710 mg
26	Legume Day	Talbos ng kamote (sweet potato leaves)	1,930	156 g	1,620 mg
27	Pancit Day	Bok choy, carrots	1,970	150 g	1,680 mg
28	Celebration Day	Roasted vegetables medley	1,990	152 g	1,690 mg

Day 22 (Monday): Soup Day

A warming, brothy day. Tofu longganisa is the vegetarian cousin of the W1 chicken longganisa. Chicken lomi is a thick, savory noodle soup from Lipa, Batangas. a different style from the macaroni sopas you had in W3.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,950 kcal	100%
Protein	151 g	101%
Carbohydrates	188 g	102%
Fat	60 g	94%
Fiber	34 g	113%
Sodium	1,640 mg	91%

10:00 AM Meal: Tofu Longganisa with Garlic Brown Rice and Egg

Field	Value
Prep Time	15 minutes (plus 30 minutes to set)
Cook Time	10 minutes
Servings	1 (longganisa makes 4 portions)
Estimated Cost	₱35 to ₱45 for the plate (₱120 to ₱150 for all 4 tofu longganisa portions)

Ingredients:

300 g firm tokwa, crumbled and pressed for 20 minutes
2 tbsp low-sodium soy sauce
1 tbsp brown sugar
1 tbsp annatto oil (for color)
3 cloves garlic, minced
½ tsp paprika
½ tsp black pepper
2 tbsp whole wheat flour
1 tbsp canola oil (for frying)
130 g cooked brown rice
1 clove garlic, minced (for rice)
1 whole egg
1 small tomato, sliced

Instructions:

Mash the pressed tokwa in a bowl. Mix with soy sauce, sugar, annatto oil, garlic, paprika, pepper, and flour. Stir until the mixture holds together when pressed.
Shape into 8 small logs (about 35 g each).
Heat oil in a nonstick pan. Fry the logs 3 to 4 minutes per side until browned and slightly crispy outside.
Remove longganisa. In the same pan, add garlic and rice. Stir-fry 2 minutes.
Push rice aside. Fry the egg.
Plate rice, tofu longganisa, egg, and tomato slices.

Storage Tips:

Uncooked tofu longganisa logs keep 2 days refrigerated. Freeze for up to 1 month.
Cooked longganisa keeps 3 days refrigerated. Reheat in a pan to restore crispness.

Nutrition (per serving, 2 logs):

Nutrient	Amount
Calories	720 kcal
Protein	44 g
Carbs	70 g
Fat	24 g
Fiber	8 g
Sodium	780 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 Lomi with Kulitis

Field	Value
Prep Time	10 minutes
Cook Time	20 minutes
Servings	2
Estimated Cost	₱55 to ₱70 per serving (₱110 to ₱140 for the batch)

Ingredients:

200 g chicken breast, sliced thin
150 g fresh lomi noodles (or thick egg noodles)
1 large bundle kulitis (amaranth), about 150 g, washed
1 small carrot, julienned
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 tbsp low-sodium soy sauce
½ tsp black pepper
1 hard-boiled egg, halved (for topping)
2 tbsp chopped spring onions
1 tbsp toasted garlic bits
130 g cooked brown rice (per serving, optional)

Instructions:

Heat oil in a pot. Sauté garlic, onion, and ginger for 2 minutes.
Add chicken. Cook 3 minutes until white.
Pour in water. Add bouillon cube. Bring to a boil.
Add lomi noodles. Simmer 4 to 5 minutes until tender but still chewy.
Add carrot. Simmer 2 minutes.
Add kulitis. Cook 1 minute until wilted.
Season with soy sauce and pepper.
Top each bowl with boiled egg, spring onions, and toasted garlic. Serve with brown rice if you want a more substantial dinner.

Storage Tips:

Lomi noodles absorb liquid quickly. Add water when reheating.
Keeps 2 days refrigerated. Best eaten fresh.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	830 kcal
Protein	57 g
Carbs	90 g
Fat	16 g
Fiber	9 g
Sodium	770 mg

Day 23 (Tuesday): Tofu Day

A plant-protein day. The banana blossom (puso ng saging) is a wet-season favorite in the Visayas and Mindanao, traditionally eaten in kinilaw or as a salad component. Squash tops (talbos ng kalabasa) are the tender shoots of the kalabasa plant, packed with iron and calcium.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,920 kcal	99%
Protein	154 g	103%
Carbohydrates	175 g	95%
Fat	64 g	100%
Fiber	38 g	127%
Sodium	1,580 mg	88%

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

Field	Value
Prep Time	15 minutes (boiling the blossom takes 10 minutes)
Cook Time	10 minutes
Servings	1
Estimated Cost	₱45 to ₱60

Ingredients:

250 g firm tokwa, sliced into 1 cm slabs
½ cup banana blossom (puso ng saging), boiled for 10 minutes, drained, and sliced
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
1 tbsp canola oil (for frying tokwa)
130 g cooked brown rice
1 hard-boiled egg, halved

Instructions:

Boil the banana blossom in salted water for 10 minutes. Drain and squeeze out excess water. Slice thin.
Pat the tokwa dry. Heat oil in a nonstick pan. Sear tokwa 3 to 4 minutes per side until golden and crispy.
Whisk calamansi juice, fish sauce, olive oil, and pepper in a bowl.
Add banana blossom, 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. Banana blossom discolors quickly once dressed.
Pre-boil the banana blossom in the morning and refrigerate to save 10 minutes.

Nutrition (per serving):

Nutrient	Amount
Calories	720 kcal
Protein	46 g
Carbs	74 g
Fat	26 g
Fiber	12 g
Sodium	760 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 Bola-Bola with Stir-Fried Squash Tops

Field	Value
Prep Time	15 minutes
Cook Time	15 minutes
Servings	1 (tofu balls make 4 portions)
Estimated Cost	₱45 to ₱60 for the dinner (₱130 to ₱160 for all 4 bola-bola portions)

Ingredients:

300 g firm tokwa, pressed and crumbled
1 small carrot, finely grated
2 tbsp chopped spring onions
2 cloves garlic, minced
1 tbsp low-sodium soy sauce
1 tsp sesame oil
1 tbsp whole wheat flour
1 egg, beaten
½ tsp black pepper
1 tbsp canola oil (for frying)
1 large bundle talbos ng kalabasa (squash tops), about 150 g, washed
1 small onion, sliced
2 cloves garlic, minced (for the tops)
1 tbsp canola oil (for the tops)
1 tsp fish sauce (low-sodium)
130 g cooked brown rice

Instructions:

Mash the pressed tokwa in a bowl. Mix with grated carrot, spring onions, garlic, soy sauce, sesame oil, flour, egg, and pepper.
Roll into 8 small balls (about 40 g each).
Heat 1 tbsp oil in a pan. Fry the balls 3 to 4 minutes per side until golden.
Remove the balls. In the same pan, add 1 tbsp oil and sauté garlic and onion for 1 minute.
Add squash tops. Stir-fry 2 to 3 minutes until wilted but still bright green.
Season with fish sauce.
Plate rice, squash tops, and tofu balls.

Storage Tips:

Uncooked tofu balls keep 2 days refrigerated. Freeze for up to 1 month.
Cooked balls keep 3 days refrigerated.
Squash tops are best fresh; they wilt quickly.

Nutrition (per serving):

Nutrient	Amount
Calories	780 kcal
Protein	64 g
Carbs	70 g
Fat	22 g
Fiber	12 g
Sodium	740 mg

Day 24 (Wednesday): Stir Fry Day

A vegetable-heavy day that introduces mustasa (mustard greens), a peppery leaf that is one of the most underrated vegetables in the Filipino kitchen. Mustasa is rich in vitamin K, vitamin A, and glucosinolates. compounds linked to lower blood pressure and reduced inflammation.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,960 kcal	100%
Protein	153 g	102%
Carbohydrates	168 g	91%
Fat	70 g	109%
Fiber	36 g	120%
Sodium	1,650 mg	92%

10:00 AM Meal: Egg Foo Young with Brown Rice

Field	Value
Prep Time	10 minutes
Cook Time	12 minutes
Servings	1
Estimated Cost	₱35 to ₱45

Ingredients:

4 whole eggs, beaten
100 g tokwa, crumbled
50 g bean sprouts
1 small carrot, grated
1 small onion, chopped
2 cloves garlic, minced
2 tbsp chopped spring onions
1 tbsp low-sodium soy sauce
½ tsp black pepper
1 tbsp canola oil (for cooking patties)
1 tbsp canola oil (for sauce)
2 tbsp low-sodium soy sauce (for sauce)
1 tsp cornstarch mixed with 2 tbsp water
100 mL water
1 tsp sesame oil
130 g cooked brown rice (for serving)

Instructions:

Mix the eggs, tokwa, bean sprouts, carrot, onion, garlic, spring onions, 1 tbsp soy sauce, and pepper in a bowl.
Heat 1 tbsp oil in a nonstick pan. Pour in about a third of the mixture. Cook 2 to 3 minutes per side until golden. Repeat for 2 more patties.
For the sauce: heat 1 tbsp oil in a small pan. Add 2 tbsp soy sauce, water, and cornstarch slurry. Stir until thickened, about 1 minute.
Finish with sesame oil.
Place the patties on the rice, pour the sauce over them.

Storage Tips:

Best eaten fresh. The patties lose fluffiness when reheated.
Pre-shred the carrot the night before for a 5-minute morning.

Nutrition (per serving):

Nutrient	Amount
Calories	700 kcal
Protein	36 g
Carbs	60 g
Fat	34 g
Fiber	8 g
Sodium	780 mg

Optional Snack: 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 Stir-Fry with Mustasa and Kulitis

Field	Value
Prep Time	10 minutes
Cook Time	12 minutes
Servings	1
Estimated Cost	₱50 to ₱65

Ingredients:

200 g chicken breast fillet, sliced thin
100 g mustasa (mustard greens), washed and trimmed
100 g kulitis (amaranth), washed and trimmed
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 hard-boiled egg, halved
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 and onion for 1 minute.
Add mustasa and kulitis. Stir-fry 2 to 3 minutes until wilted but still bright.
Return chicken to the wok. Add soy sauce, oyster sauce, and pepper. Toss for 1 minute.
Finish with sesame oil.
Serve over brown rice with the boiled egg on the side.

Storage Tips:

Best eaten fresh. The greens lose volume on reheating.
Pre-wash the mustasa and kulitis the night before for a 5-minute dinner.

Nutrition (per serving):

Nutrient	Amount
Calories	740 kcal
Protein	72 g
Carbs	68 g
Fat	16 g
Fiber	14 g
Sodium	790 mg

Day 25 (Thursday): Fish Day

The one fish meal of the week. Daing na tilapia is a different fish from the bangus (W1, W3) and galunggong (W2, W3). The paksiw-style dinner is a sour-braised preparation that uses pako (fern). a foraged Filipino green that is at its peak during the rainy season.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,940 kcal	99%
Protein	148 g	99%
Carbohydrates	165 g	89%
Fat	72 g	113%
Fiber	30 g	100%
Sodium	1,710 mg	95%

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

Field	Value
Prep Time	8 minutes (plus 30 minutes marinade)
Cook Time	8 minutes
Servings	1
Estimated Cost	₱45 to ₱60

Ingredients:

1 piece tilapia (about 200 g), cleaned and butterflied
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 tilapia in vinegar, soy sauce, garlic, and pepper for 30 minutes.
Heat oil in a pan. Fry the tilapia 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, fish, and ensalada.

Storage Tips:

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

Nutrition (per serving):

Nutrient	Amount
Calories	700 kcal
Protein	52 g
Carbs	68 g
Fat	22 g
Fiber	5 g
Sodium	800 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: Paksiw na Isda with Sigarilyas and Pako

Field	Value
Prep Time	10 minutes
Cook Time	20 minutes
Servings	2
Estimated Cost	₱55 to ₱70 per serving (₱110 to ₱140 for the batch)

Ingredients:

300 g firm white fish (tilapia or galunggong), cleaned
100 g sigarilyas (winged beans), ends trimmed
100 g pako (fern shoots), washed and trimmed
1 small onion, sliced
3 cloves garlic, crushed
1 thumb (15 g) ginger, sliced
¼ cup sukang Iloco (cane vinegar)
2 tbsp low-sodium soy sauce
½ cup water
½ tsp whole black peppercorns
2 pieces dried bay leaves
1 tsp brown sugar
130 g cooked brown rice (per serving)

Instructions:

In a wide pan, combine vinegar, soy sauce, water, garlic, ginger, onion, peppercorns, bay leaves, and sugar. Bring to a boil.
Add the fish. Spoon the sauce over the fish. Simmer covered for 8 minutes.
Add sigarilyas. Simmer 3 more minutes.
Add pako. Simmer 2 minutes until wilted.
Adjust sourness with more vinegar if needed.
Serve with brown rice.

Storage Tips:

Paksiw keeps 2 days refrigerated. The vinegar flavor intensifies.
Reheat gently in a covered pan. The fish may break apart, which is normal.

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	910 kcal
Protein	56 g
Carbs	78 g
Fat	36 g
Fiber	8 g
Sodium	905 mg

Day 26 (Friday): Legume Day

A black-bean day. Black beans have a deeper, earthier flavor than red kidney beans, and they pair particularly well with sweet potato leaves (talbos ng kamote). a wet-season green that is one of the most iron-rich vegetables in the Filipino kitchen.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,930 kcal	99%
Protein	156 g	104%
Carbohydrates	178 g	97%
Fat	58 g	91%
Fiber	40 g	133%
Sodium	1,620 mg	90%

10:00 AM Meal: Tokwa Lumpia with Brown Rice

Field	Value
Prep Time	20 minutes
Cook Time	10 minutes
Servings	1 (lumpia makes 6 to 8 pieces)
Estimated Cost	₱40 to ₱55

Ingredients:

12 lumpia wrappers (store-bought)
250 g firm tokwa, crumbled
1 small carrot, grated
50 g bean sprouts
2 tbsp chopped spring onions
2 cloves garlic, minced
1 tbsp low-sodium soy sauce
1 tsp sesame oil
½ tsp black pepper
1 tbsp canola oil (for sautéing filling)
1 tbsp canola oil (for brushing)
130 g cooked brown rice (for serving)
Sweet chili sauce (low-sugar) for dipping

Instructions:

Heat 1 tbsp oil in a pan. Sauté garlic for 30 seconds.
Add tokwa, carrot, bean sprouts, and spring onions. Stir-fry 4 minutes.
Season with soy sauce, sesame oil, and pepper. Let cool for 10 minutes.
Place 1.5 tbsp of filling on each wrapper. Roll like a spring roll, folding the sides in.
Brush the rolls lightly with oil. Bake at 200 °C for 12 to 15 minutes until golden and crispy, or pan-fry in a nonstick pan for 3 minutes per side.
Serve 4 to 5 lumpia per person with brown rice and sweet chili sauce.

Storage Tips:

Uncooked lumpia keeps 1 day refrigerated. Freeze for up to 1 month.
Cooked lumpia keeps 2 days. Reheat in a 200 °C oven for 5 minutes to restore crispness.

Nutrition (per serving, 4 pieces + rice):

Nutrient	Amount
Calories	680 kcal
Protein	32 g
Carbs	90 g
Fat	20 g
Fiber	10 g
Sodium	750 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: Black Bean Stew with Chicken and Sweet Potato Leaves

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

Ingredients:

200 g black beans (dried, soaked overnight)
200 g chicken breast, diced
150 g talbos ng kamote (sweet potato leaves), washed
1 small onion, chopped
1 small carrot, diced
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, soy sauce, bay leaf, and water. Simmer 15 minutes.
Add sweet potato leaves. Cook 2 more minutes until wilted.
Season with calamansi and pepper.
Serve with brown rice.

Storage Tips:

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

Nutrition (per serving, with rice):

Nutrient	Amount
Calories	850 kcal
Protein	64 g
Carbs	88 g
Fat	18 g
Fiber	18 g
Sodium	780 mg

Day 27 (Saturday): Pancit Day

A noodle day. Filipino pancit is the social food of the archipelago. served at birthdays, baptisms, and family gatherings. The bihon version uses thin rice noodles for a lighter profile than the traditional canton.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,970 kcal	100%
Protein	150 g	100%
Carbohydrates	192 g	104%
Fat	60 g	94%
Fiber	32 g	107%
Sodium	1,680 mg	93%

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

Field	Value
Prep Time	6 minutes
Cook Time	10 minutes
Servings	1
Estimated Cost	₱30 to ₱40

Ingredients:

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

Instructions:

Heat oil in a nonstick pan. Sauté garlic, onion, and tomato for 2 minutes.
Add crumbled tokwa. Stir-fry 2 minutes.
Pour in the beaten eggs with soy sauce and pepper. Cook 3 to 4 minutes until just set.
Finish with sesame oil and spring onions. Serve over brown rice.

Storage Tips:

Best eaten fresh.
Pre-crumble the tokwa the night before for a 5-minute morning.

Nutrition (per serving):

Nutrient	Amount
Calories	660 kcal
Protein	38 g
Carbs	60 g
Fat	28 g
Fiber	6 g
Sodium	760 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, 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: Chicken Pancit Bihon-Guisado

Field	Value
Prep Time	15 minutes
Cook Time	15 minutes
Servings	2
Estimated Cost	₱60 to ₱75 per serving (₱120 to ₱150 for the batch)

Ingredients:

200 g chicken breast, sliced thin
100 g bihon (rice vermicelli), soaked in warm water for 10 minutes
1 small carrot, julienned
1 small bell pepper, sliced
100 g bok choy (or pechay), chopped
1 small onion, sliced
3 cloves garlic, minced
2 tbsp canola oil
2 tbsp low-sodium soy sauce
1 tbsp oyster sauce (low-sodium)
1 cup chicken broth (low-sodium)
½ tsp black pepper
1 tsp sesame oil
1 hard-boiled egg, halved (for serving)
2 tbsp chopped spring onions
1 small calamansi, cut into wedges

Instructions:

Heat oil in a wok. Sear chicken in batches, 2 minutes per side. Set aside.
In the same wok, sauté garlic and onion for 1 minute.
Add carrot. Stir-fry 2 minutes.
Add bell pepper and bok choy stems. Stir-fry 1 minute.
Add the drained bihon. Pour in soy sauce, oyster sauce, and chicken broth.
Return chicken to the wok. Toss gently for 3 to 4 minutes until the noodles absorb the liquid.
Add bok choy leaves. Toss for 1 minute.
Season with pepper. Finish with sesame oil and spring onions.
Serve with the boiled egg and calamansi wedges.

Storage Tips:

Pancit dries out when refrigerated. Add a splash of broth or water when reheating.
Best eaten fresh. Keeps 2 days refrigerated.

Nutrition (per serving):

Nutrient	Amount
Calories	880 kcal
Protein	62 g
Carbs	102 g
Fat	22 g
Fiber	10 g
Sodium	840 mg

Day 28 (Sunday): Celebration Day

Your final day on the 28-day plan. Filipino-style spaghetti and whole roasted chicken are the celebratory meals of the archipelago. This dinner is bigger than your average weekday plate, but it still lands inside the daily targets.

Daily Nutrition Summary

Nutrient	Amount	% of Daily Target
Calories	1,990 kcal	102%
Protein	152 g	101%
Carbohydrates	195 g	106%
Fat	64 g	100%
Fiber	34 g	113%
Sodium	1,690 mg	94%

10:00 AM Meal: Filipino-Style Spaghetti with Chicken and Vegetables

Field	Value
Prep Time	10 minutes
Cook Time	25 minutes
Servings	2
Estimated Cost	₱55 to ₱70 per serving (₱110 to ₱140 for the batch)

Ingredients:

150 g whole wheat spaghetti (or regular spaghetti)
200 g chicken breast, diced
½ cup tomato sauce (no salt added)
2 tbsp banana ketchup (low-sugar)
1 small carrot, diced
1 small bell pepper, diced
1 small onion, chopped
3 cloves garlic, minced
1 tbsp canola oil
1 tsp low-sodium soy sauce
½ tsp black pepper
1 tsp brown sugar (or stevia equivalent)
1 tsp dried oregano
100 g tokwa, diced (for added protein)
50 g grated cheddar cheese (optional, for topping)
130 g cooked brown rice (optional, per serving)

Instructions:

Cook the spaghetti according to package directions, about 8 to 10 minutes. Drain.
Heat oil in a pan. Sauté garlic, onion, carrot, and bell pepper for 3 minutes.
Add chicken. Cook 4 minutes until white.
Add tokwa, tomato sauce, ketchup, soy sauce, sugar, pepper, and oregano. Simmer 8 minutes.
Toss the cooked spaghetti in the sauce.
Top with grated cheese if using. Serve with brown rice on the side if you want a more substantial meal.

Storage Tips:

The sauce keeps 3 days refrigerated. Freezes well for 1 month.
Reheat gently with a splash of water.

Nutrition (per serving, with cheese, no rice):

Nutrient	Amount
Calories	740 kcal
Protein	50 g
Carbs	96 g
Fat	16 g
Fiber	12 g
Sodium	820 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 bridge to the celebratory dinner.

6:30 PM Dinner: Whole Roasted Chicken (Filipino-Style) with Roasted Vegetables

Field	Value
Prep Time	15 minutes (plus 30 minutes marinade)
Cook Time	45 minutes
Servings	2 (saves 1 portion for the week ahead)
Estimated Cost	₱130 to ₱160 per serving (₱260 to ₱320 for the full chicken)

Ingredients:

1 small whole chicken (about 1 kg), cleaned
2 tbsp calamansi juice
2 tbsp low-sodium soy sauce
1 tbsp annatto oil (for color)
1 tbsp brown sugar
4 cloves garlic, crushed
1 tsp black pepper
1 tsp paprika
200 g kamote (sweet potato), cubed
200 g carrots, sliced thick
1 red onion, quartered
1 tbsp canola oil (for vegetables)
1 tsp dried rosemary or thyme (optional)
Pinch of salt
1 tbsp chopped spring onions (for garnish)
130 g cooked brown rice (per serving)

Instructions:

Mix calamansi, soy sauce, annatto oil, sugar, garlic, pepper, and paprika. Rub the chicken inside and out. Marinate 30 minutes (or overnight in the fridge).
Preheat oven to 200 °C.
Toss kamote, carrots, and onion with canola oil, herbs, and salt. Place in a roasting pan.
Place the chicken breast-up on top of the vegetables. Roast 40 to 45 minutes, basting once halfway, until the juices run clear and the skin is golden.
Let the chicken rest 5 minutes before carving. Slice the breast meat.
Plate brown rice, sliced chicken, and roasted vegetables. Garnish with spring onions.

Storage Tips:

Carved chicken keeps 3 days refrigerated. Use in sandwiches, salads, or fried rice.
Roasted vegetables keep 3 days refrigerated. Reheat in a 200 °C oven for 8 minutes.
Save the carcass for bone broth. Cover with water, simmer 2 hours, strain, and refrigerate.

Nutrition (per serving, with rice and vegetables):

Nutrient	Amount
Calories	850 kcal
Protein	62 g
Carbs	71 g
Fat	36 g
Fiber	10 g
Sodium	780 mg

Week 4 Shopping List

A single Saturday-morning trip covers all the new ingredients for Week 4. The pantry basics from Chapter 4 and Weeks 1-3 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	800 g (2 packs)	₱160 to ₱190
Whole small chicken (about 1 kg)	1 piece	₱200 to ₱250
Eggs, medium (tray of 30, if low)	1 tray	₱230 to ₱280
Tokwa (firm)	1.5 kg (3 packs)	₱120 to ₱180
Tilapia (whole, cleaned)	1 piece (about 200 g)	₱40 to ₱60
Firm white fish (for paksiw, tilapia or galunggong)	300 g	₱40 to ₱60

Fresh Vegetables. Seasonal Wet-Season Picks (Buy Saturday)

Item	Quantity	Estimated Cost
Kulitis (amaranth)	2 large bundles (about 300 g total)	₱60 to ₱100
Mustasa (mustard greens)	1 large bundle (about 200 g)	₱40 to ₱70
Puso ng saging (banana blossom)	1 small head (about 200 g)	₱40 to ₱70
Talbos ng kalabasa (squash tops)	1 large bundle (about 200 g)	₱40 to ₱70
Talbos ng kamote (sweet potato leaves)	1 large bundle (about 200 g)	₱40 to ₱70
Pako (fern shoots)	1 small bundle (about 200 g)	₱50 to ₱90
Sigarilyas (winged beans, if not stocked)	1 bundle (about 200 g)	₱40 to ₱60
Bok choy (or pechay)	1 small bundle (about 200 g)	₱40 to ₱60
Kamote (sweet potato)	500 g	₱30 to ₱50
Carrots	500 g	₱40 to ₱60
Bell pepper (red)	2 medium	₱80 to ₱120
Tomatoes	500 g	₱40 to ₱60
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
Cucumber	1 medium	₱20 to ₱30
Bean sprouts	100 g	₱30 to ₱50
Calamansi (extra, for juice)	250 g	₱40 to ₱70

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
Dalandan or ponkan	2 to 3 pieces	₱30 to ₱50
Calamansi (extra)	250 g	₱40 to ₱70

Pantry Replenishment (Buy at Supermarket)

Item	Quantity	Estimated Cost
Lomi noodles (or thick egg noodles)	250 g	₱50 to ₱80
Bihon (rice vermicelli)	250 g	₱40 to ₱60
Whole wheat spaghetti	500 g (if low)	₱80 to ₱120
Lumpia wrappers	1 pack (about 20 pcs)	₱60 to ₱90
Black beans (dried)	500 g	₱110 to ₱140
Whole wheat flour	250 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
Low-sodium oyster sauce	200 g (if low)	₱30 to ₱45
Sukang Iloco (vinegar)	500 mL (if low)	₱25 to ₱40
Banana ketchup (low-sugar)	1 small bottle (250 g)	₱60 to ₱90
Tomato sauce (no salt added)	1 small can (200 g)	₱40 to ₱60
Chicken broth (low-sodium)	1 small can (250 mL)	₱40 to ₱60
Low-sodium chicken bouillon cube	1 small pack (if low)	₱30 to ₱50
Canola oil	500 mL (if low)	₱90 to ₱110
Sesame oil	100 mL (if low)	₱70 to ₱100
Annatto seeds (for atsuete oil)	50 g (if low)	₱30 to ₱50
Sweet chili sauce (low-sugar)	1 small jar	₱60 to ₱100
Black pepper (ground)	100 g (if low)	₱80 to ₱120
Dried oregano	50 g (if low)	₱30 to ₱50
Dried rosemary or thyme (optional)	50 g	₱40 to ₱70
Paprika	50 g (if low)	₱40 to ₱60
Bay leaves	50 g (if low)	₱30 to ₱50
Brown sugar	250 g (if low)	₱40 to ₱60
Rolled oats (if low)	500 g (if low)	₱80 to ₱120

Optional Items (for the celebration meal)

Item	Quantity	Estimated Cost
Grated cheddar cheese (small block)	100 g	₱80 to ₱120
Honey (if low)	1 small jar	₱150 to ₱220
Walnuts (if low)	100 g	₱80 to ₱120

Estimated Total Shopping Cost (Week 4)

Category	Estimated Cost
Fresh proteins	₱790 to ₱1,020
Fresh vegetables	₱760 to ₱1,135
Fresh fruits	₱265 to ₱420
Pantry replenishment	₱985 to ₱1,415
Optional items	₱310 to ₱460
Total	₱3,110 to ₱4,450

The total is slightly higher this week because of the whole chicken for Sunday's celebration meal and the new specialty vegetables (pako, banana blossom, squash tops). Excluding the whole chicken, the rest of the week is in the same range as Weeks 1 to 3.

Shopping Strategy Tips for Week 4

Shop on Saturday morning. Palengke for the wet-season vegetables (mustasa, kulitis, pako, puso ng saging, squash tops, sweet potato leaves). Supermarket for the noodles, lumpia wrappers, and the whole chicken.
Soak the black beans on Saturday night. 8 to 12 hours of soaking is essential.
Pre-shape the tofu longganisa and tofu bola-bola on Saturday night. Refrigerate and fry in the morning.
Pre-roll the tokwa lumpia on Sunday morning. Keep covered and fry at 10:00 AM.
Marinate the whole chicken on Sunday morning if you are roasting it for dinner. The 30-minute marinade is the minimum; longer is better.
Boil the banana blossom on Sunday morning for Day 23's ensalada. Pre-boiled blossom keeps 1 day refrigerated.
Buy the whole chicken at the wet market or supermarket meat section. A 1 kg bird feeds 2 to 3 people. Ask the vendor to clean and remove the giblets if you do not want them.
Save the chicken carcass after Sunday dinner. Cover with water, simmer 2 hours with onion, garlic, and bay leaf, and you have 1.5 L of homemade bone broth for future recipes.

What to Do With Leftovers

Day	Leftover	How to Use
Day 22	1 chicken lomi portion	Refrigerate. Add water when reheating.
Day 23	1 tofu bola-bola portion	Refrigerate. Eat within 1 day.
Day 24	1 stir-fry portion	Refrigerate. Best eaten within 1 day.
Day 25	1 paksiw portion	Refrigerate. Eat within 1 day.
Day 26	1 black bean stew portion	Refrigerate. The flavor deepens overnight.
Day 27	1 pancit portion	Refrigerate. Add a splash of broth when reheating.
Day 28	1 spaghetti portion + 1 roasted chicken portion	Refrigerate. Use in sandwiches or salads for next lunch.

End-of-Week Reflection: Congratulations

You have completed the full 28-day plan. Take a moment to note the changes:

Likely outcomes by Day 28:

Marker	Expected Change
Weight	3 to 4.5 kg lighter (water + fat)
Waist	1 to 2 cm smaller
Blood pressure	5 to 15 mmHg lower systolic
Fasting energy	More stable through the morning
Sleep	Deeper, more consistent
Hunger	Less intense, more predictable
Cooking time	Faster, more confident
Grocery bill	Predictable, no surprises

If your numbers are better than expected, congratulations. keep going. If your numbers are smaller than expected, do not be discouraged. Weight loss is non-linear, and the 28-day plan was designed to reset your habits, not finish the journey.

What Comes Next: The 12-Week Continuation

The meal plan in this book covers 28 days. To reach 100 kg, you need 12 to 16 more weeks. The strategy for those weeks is straightforward:

Repeat the meal plan in cycles. Use Weeks 1 to 4 as a template. Rotate the days. Substitute recipes from the recipe library (Chapters 10 to 14) for variety.
Maintain the 14:10 window. It is no longer a project. It is your life.
Keep one fish day per week. Switch the fish (bangus, galunggong, tilapia, tawilis if available).
Add one social meal per week. Eat at a carinderya, a friend's house, or a fast-food restaurant once a week. Use the plate method from Chapter 3.
Keep moving. Walk 30 minutes a day, 5 days a week. Strength train 2 days a week.
Weigh weekly. Monday morning, after the bathroom, before food. The trend is the only number that matters.

Chapter 19 (Building Your 16-Week Plan Beyond This Book) gives you the full template. But the foundation you have built in the last 28 days will carry you through.

You did it. Mabuhay.