MENU NUTRITIONAL VALUE HEALTH BENEFITS

DAY 1: SUNDAY
BREAKFAST

Calories: 67 It promotes healthy

Fat: 1 g digestion, boost heart
WHEAT BREAD Carbohydrate: 13 g health, helps with weight
Protein: 2 g management, and
reduces the risk of type 2
diabetes.
Calories: 42 It can help you to prevent
Total fat: 1 g osteoporosis and bone
Saturated fat 0.6 g fractures and even help
MILK Cholesterol: 5 mg you maintain a healthy
Sodium: 44 mg weight
Potassium: 150 mg
Total Carbohydrate: 5 g
Sugar: 5 g
Protein: 3.4 g
LUNCH
Calories: 130 rich source of
Total fat: 0.3 g carbohydrates, the body's
Saturated fat: 0.1 g main fuel source.
Cholesterol: 0 mg Carbohydrates can keep
1 CUP OF RICE Sodium: 1 mg you energized and
Potassium: 35 mg satisfied, and are
Total Carbohydrate: 28 g important for fueling
Dietary fiber: 0.4 g exercise
Sugar: 0.1 g
Protein: 2.7 g

Calories: 129 Tilapia is packed with

Total fat: 2.7 g vitamins and minerals like
Saturated fat: 0.9 g choline, niacin, vitamin
Cholesterol: 57 mg B12, vitamin D, selenium,
TILAPIA Sodium: 56 mg and phosphorus. It is also
Potassium: 380 mg a good source of omega-
Total Carbohydrate: 0 g 3 fatty acids, which are
Sugar: 0 g healthy fats that your
Protein: 26 mg body needs to function.
DINNER
Calories: 75 good source of protein
Fat: 5 g (both whites/yolk). They
EGG Saturated fat: 1.6 g also contain heart-healthy
Protein: 7 g unsaturated fats and are
a great source of
 important nutrients, such
as vitamin B6, B12 and
vitamin D
DAY 2: MONDAY
BREAKFAST
Calories: 426 Has most of its calories
Total fat: 11 g coming from carbs and
Saturated fat: 1.9 g proteins so it can actually
PANCIT Cholesterol: 61 mg be a great meal to eat
Sodium: 1474 mg when dieting.
Potassium: 524 mg
Total Carbohydrate: 54 g
Dietary Fiber: 5.2 g
Sugar: 4.8 g
Protein: 28 g
LUNCH
Calories: 130 rich source of
Total fat: 0.3 g carbohydrates, the body's
Saturated fat: 0.1 g main fuel source.
Cholesterol: 0 mg Carbohydrates can keep
1 CUP OF RICE Sodium: 1 mg you energized and
Potassium: 35 mg satisfied, and are
Total Carbohydrate: 28 g important for fueling
Dietary fiber: 0.4 g exercise
Sugar: 0.1 g
Protein: 2.7 g
Calories: 219 provides an excellent
Total fat: 6 g source of protein and is
Total Carbohydrate: 7 g considered a complete
TINOLANG MANOK Protein: 35 g protein as it contains all
of the essential amino
acids the body needs to
build muscle mass, body
cells and tissue.
DINNER
Calories: 78 Lutein and zeaxanthin,
Total fat: 5.3 g which are found in boiled
Saturated fat: 1.6 g eggs, have antioxidant
Polyunsaturated fat: 0.7 g and anti-inflammatory
BOILED EGG Monounsaturated fat: 2 g properties that help
Cholesterol: 187 mg maintain your eye health
Sodium: 62 mg
Potassium: 63 mg
Total Carbohydrate: 0.6 mg
Sugar: 0.6 g
Protein: 6.3 g
 DAY 3: TUESDAY
BREAKFAST
Calories: 91 It contain several
Total fat: 3.9 g nutrients that can provide
PANCAKE Saturated fat: 0.9 g number of benefits to a
Polyunsaturated fat: 1.8 g person to improve the
Monounsaturated fat: 1 g health.
Cholesterol: 24 mg
Sodium: 176 mg
Potassium: 53 mg
Total Carbohydrate: 11 g
Protein: 2.6 g
Calories: 0 It helps enhance energy,
Total fat: 0.1 g reduce body fat,
Saturated fat: 0 g increased physical
Cholesterol: 0 mg activity, enhance heart
COFFEE Sodium: 4.7 mg health and etc.
Total Carbohydrate: 0 g
Potassium: 116 mg
Protein: 0.3 g
LUNCH
Calories: 130 rich source of
Total fat: 0.3 g carbohydrates, the body's
Saturated fat: 0.1 g main fuel source.
Cholesterol: 0 mg Carbohydrates can keep
1 CUP OF RICE Sodium: 1 mg you energized and
Potassium: 35 mg satisfied, and are
Total Carbohydrate: 28 g important for fueling
Dietary fiber: 0.4 g exercise
Sugar: 0.1 g
Protein: 2.7 g
Calories: 167 rich in magnesium, which
Total fat: 7.8 g helps regulate the
Saturated fat: 1.2 g heartbeat and muscles in
Trans fat: 0.2 g functioning. This makes it
Polyunsaturated fat: 4 g a good meal for those
CHOP SUEY Monounsaturated fat: 2 g who might have a heart
Cholesterol: 36 mg condition. This is
Sodium: 556 mg because it has lower
Potassium: 545 mg sodium levels.
Total Carbohydrate: 9.1 g
Dietary fiber: 2.5 g
Sugar: 3.8 g
Protein: 16 g
DINNER
 Calories: 78 Lutein and zeaxanthin,
Total fat: 5.3 g which are found in boiled
Saturated fat: 1.6 g eggs, have antioxidant
Polyunsaturated fat: 0.7 g and anti-inflammatory
Monounsaturated fat: 2 g properties that help
BOILED EGG Cholesterol: 187 mg maintain your eye health
Sodium: 62 mg
Potassium: 63 mg
Total Carbohydrate: 0.6 mg
Sugar: 0.6 g
Protein: 6.3 g
DAY 4: WEDNESDAY
BREAKFAST
Calories: 130 Good source of protein,
Total fat: 0.3 g relatively rich in vitamins
Saturated fat: 0.1 g and minerals, and also
Cholesterol: 0 mg good source of fiber.
CHAMPORADO Sodium: 1 mg
Potassium: 35 mg
Total Carbohydrate: 28 g
Dietary fiber: 0.4 g
Sugar: 0.1 g
Protein: 2.7 g
Calories: 42 It can help you to prevent
Total fat: 1 g osteoporosis and bone
Saturated fat 0.6 g fractures and even help
Cholesterol: 5 mg you maintain a healthy
MILK Sodium: 44 mg weight
Potassium: 150 mg
Total Carbohydrate: 5 g
Sugar: 5 g
Protein: 3.4 g
LUNCH
Calories: 130 rich source of
Total fat: 0.3 g carbohydrates, the body's
Saturated fat: 0.1 g main fuel source.
Cholesterol: 0 mg Carbohydrates can keep
1 CUP OF RICE Sodium: 1 mg you energized and
Potassium: 35 mg satisfied, and are
Total Carbohydrate: 28 g important for fueling
Dietary fiber: 0.4 g exercise
Sugar: 0.1 g
Protein: 2.7 g
Calories: 54 help the body convert
Total fat: 2.4 g food into energy
SINIGANG NA BANGUS Cholesterol: 19 mg (metabolism), create new
 Sodium: 26 mg blood cells, and maintain
Potassium: 106 mg healthy skin cells, brain
Total Carbohydrate: 0 g cells, and other body
Protein: 7.3 g tissues
DINNER
Calories: 130 rich source of
Total fat: 0.3 g carbohydrates, the body's
Saturated fat: 0.1 g main fuel source.
1 CUP OF RICE Cholesterol: 0 mg Carbohydrates can keep
Sodium: 1 mg you energized and
Potassium: 35 mg satisfied, and are
Total Carbohydrate: 28 g important for fueling
Dietary fiber: 0.4 g exercise
Sugar: 0.1 g
Protein: 2.7 g
Calories: 369 a good source of calcium
Total fat: 12 g and phosphorous for
Saturated fat: 6 g strong bones and teeth. It
ADOBONG SITAW Cholesterol: 0 mg is also a good source of
Sodium: 5200 mg protein, vitamin A,
Total Carbohydrate: 59 g thiamin, riboflavin, iron,
Dietary fiber: 2 g phosphorous and
Protein: 6 g potassium. It is also a
very good source of
vitamin C, folate,
magnesium and
manganese
DAY 5: THURSDAY
BREAKFAST
Calories: 105 as part of a balanced
Total fat: 0.4 g meal may help promote
Saturated fat: 0.1 g satiety and aid digestive
Polyunsaturated fat: 0.1 g health. Bananas contain
Cholesterol: 0 mg several important
BANANA Sodium: 1.2 mg micronutrients, including
Potassium: 422 mg potassium and vitamin C
Total Carbohydrate: 27 mg
Dietary fiber: 3.1 g
Sugar: 14 g
Protein: 1.3 g
Calories: 149 Calcium: Builds healthy
Total fat: 8 g bones and teeth;
Saturated fat: 5 g maintains bone mass.
Cholesterol: 24 mg Protein: Serves as a
FRESH MILK Sodium: 105 mg source of energy;
Potassium: 0 mg
 Total Carbohydrate: 12 g builds/repairs muscle
Sugar: 12 g tissue.
Protein: 8 g Potassium: Helps
maintain a healthy blood
pressure.
Phosphorus: Helps
strengthen bones and
generate energy.
Vitamin D: Helps
maintain bones
LUNCH
Calories: 130 rich source of
Total fat: 0.3 g carbohydrates, the body's
Saturated fat: 0.1 g main fuel source.
Cholesterol: 0 mg Carbohydrates can keep
1 CUP OF RICE Sodium: 1 mg you energized and
Potassium: 35 mg satisfied, and are
Total Carbohydrate: 28 g important for fueling
Dietary fiber: 0.4 g exercise
Sugar: 0.1 g
Protein: 2.7 g
Calories: 180.3 Pork is a high source of
Total fat: 9.1 g magnesium, zinc,
Saturated fat: 2.8 g potassium, iron, niacin,
ADOBONG BABOY Polyunsaturated fat: 0.7 g vitamin B 12 and
Monounsaturated fat: 4.7 g Thiamin. These nutrients
Cholesterol: 59.7 mg help in the growth of
Sodium: 649.2 mg blood cells, repairing
Potassium:323 mg muscles, promotes eye
Total Carbohydrate: 2.4 g and skin health.
Dietary fiber: 0.2 g Soysauce is a source of
Sugar:1.4 g niacin, which helps in the
Protein: 21.6 g reduction of fats in the
blood.
DINNER
Calories: 77 Bread contains a wide
Total fat: 1 g range of vitamins and
Saturated fat: 0.2 g minerals including B
BREAD Cholesterol: 0 mg group vitamins thiamine
Sodium: 142 mg (B1), Niacin (B3) which
Potassium: 37 mg are important for
Total Carbohydrate: 14 mg releasing energy from
Dietary fiber: 0.8 g food and maintaining
Sugar: 1.6 g healthy skin, eyes and
Protein: 2.6 g nails.
DAY 6: FRIDAY
 BREAKFAST
Calories: 198 It helps to prevent
Total fat: 1.3 g cancer, heart disease,
Saturated fat: 0.3 g and eggplants is high in
Polyunsaturated fat: 0.5 g fiber, that makes it great
EGGPLANT Monounsaturated fat: 0.1 g for a heart-healthy diet.
Cholesterol: 0 mg High fiber diets may
Sodium: 5.7 mg reduce the risk of heart
Potassium: 696 mg disease.
Total Carbohydrate: 49 g
Dietary fiber: 14 g
Sugar: 18 g
Protein: 4.7 g
Calories: 69 Protects your cells from
Total fat: 0.2 g damage, helps your body
Saturated fat: 0 g make collagen, a protein
Cholesterol: 0 mg that heals wounds and
ORANGE Sodium: 1.4 mg gives you smoother skin,
Potassium: 232 mg makes it easier to absorb
Total Carbohydrate: 18 g iron to fight anemia,
Dietary fiber: 3.1 g boosts your immune
Sugar: 12 g system, your body's
Protein: 1.3 g defense against germs
slows the advance of
age-related macular
degeneration (AMD), a
leading cause of vision
loss, helps fight cancer-
causing free radicals
LUNCH
Calories: 130 rich source of
Total fat: 0.3 g carbohydrates, the body's
Saturated fat: 0.1 g main fuel source.
Cholesterol: 0 mg Carbohydrates can keep
1 CUP OF RICE Sodium: 1 mg you energized and
Potassium: 35 mg satisfied, and are
Total Carbohydrate: 28 g important for fueling
Dietary fiber: 0.4 g exercise
Sugar: 0.1 g
Protein: 2.7 g
Calories: 377 Provides protein, easy to
Total fat: 21 g digest, low in cholesterol.
Saturated fat: 5.7 g
Polyunsaturated fat: 4.8 g
FRIED CHICKEN Monounsaturated fat: 8.2 g
Cholesterol: 126 mg
 Sodium: 118 mg
Potassium:328 mg
Total Carbohydrate: 4.4 g
Dietary fiber: 0.1 g
Protein: 40 g
DINNER
Calories: 77 Bread contains a wide
Total fat: 1 g range of vitamins and
Saturated fat: 0.2 g minerals including B
BREAD Cholesterol: 0 mg group vitamins thiamine
Sodium: 142 mg (B1), Niacin (B3) which
Potassium: 37 mg are important for
Total Carbohydrate: 14 mg releasing energy from
Dietary fiber: 0.8 g food and maintaining
Sugar: 1.6 g healthy skin, eyes and
Protein: 2.6 g nails.
DAY 7: SATURDAY
BREAKFAST
Calories: 91 It contain several
Total fat: 3.9 g nutrients that can provide
Saturated fat: 0.9 g number of benefits to a
PANCAKE Polyunsaturated fat: 1.8 g person to improve the
Monounsaturated fat: 1 g health.
Cholesterol: 24 mg
Sodium: 176 mg
Potassium: 53 mg
Total Carbohydrate: 11 g
Protein: 2.6 g
Calories: 149 Calcium: Builds healthy
Total fat: 8 g bones and teeth;
Saturated fat: 5 g maintains bone mass.
FRESH MILK Cholesterol: 24 mg Protein: Serves as a
Sodium: 105 mg source of energy;
Potassium: 0 mg builds/repairs muscle
Total Carbohydrate: 12 g tissue.
Sugar: 12 g Potassium: Helps
Protein: 8 g maintain a healthy blood
pressure.
Phosphorus: Helps
strengthen bones and
generate energy.
Vitamin D: Helps
maintain bones
LUNCH
Calories: 130 rich source of
Total fat: 0.3 g carbohydrates, the body's
 Saturated fat: 0.1 g main fuel source.
Cholesterol: 0 mg Carbohydrates can keep
1 CUP OF RICE Sodium: 1 mg you energized and
Potassium: 35 mg satisfied, and are
Total Carbohydrate: 28 g important for fueling
Dietary fiber: 0.4 g exercise
Sugar: 0.1 g
Protein: 2.7 g
Calories: 13 1-cup serving of the dish
Total fat: 0.4 g contains about 180
Saturated fat: 0.1 g calories and 16 grams of
Cholesterol: 6.7 mg lean tissue-building
MENUDO Sodium: 165 mg protein. With 6 grams of
Potassium: 28 mg fat per cup and 16 grams
Total Carbohydrate: 1.9 g of carbohydrates,
Dietary fiber: 0.6 g menudo fits into a healthy
Sugar: 0.2 g meal plan
Protein: 0.8 g
DINNER
Calories: 130 rich source of
Total fat: 0.3 g carbohydrates, the body's
Saturated fat: 0.1 g main fuel source.
Cholesterol: 0 mg Carbohydrates can keep
1 CUP OF RICE Sodium: 1 mg you energized and
Potassium: 35 mg satisfied, and are
Total Carbohydrate: 28 g important for fueling
Dietary fiber: 0.4 g exercise
Sugar: 0.1 g
Protein: 2.7 g
Calories: 98 Eggplant supports the
Total fat: 5.5 g reduction of causes of
Saturated fat: 1.5 g heart disease. Green
Monounsaturated fat: 2.8 g beans help to keep your
PINAKBET Cholesterol: 8.4 mg digestive system healthy
Sodium: 161 mg and running smoothly.
Potassium: 375 mg Squash is high in beta-
Total Carbohydrate: 11 g carotene, which our body
Dietary fiber: 3.6 g turns into vitamin A that
Sugar: 4.7 g can strengthen our
Protein: 2.7 g immune system and
promote healthy eyesight