7-Day Meal Plans

Not sure which level? Use the Body Calculator. Swap any dish for one with similar calories from the Calorie Guide.

Day 1 · Filipino day

1,194 kcal

Breakfast243 kcal

Oatmeal with banana
1 bowl · 160 kcal

0.5 × Boiled eggs
2 eggs · 78 kcal

Black coffee
1 cup · 5 kcal

Lunch403 kcal

0.5 × Steamed white rice
1 cup (160 g) · 103 kcal

Chicken tinola
1 bowl (350 g) · 210 kcal

Adobong kangkong
1 cup · 90 kcal

Snack105 kcal

Papaya
1 cup cubes · 60 kcal

Buko juice (coconut water)
1 glass (250 ml) · 45 kcal

Dinner443 kcal

Steamed fish with soy and ginger
200 g · 220 kcal

0.5 × Steamed white rice
1 cup (160 g) · 103 kcal

Garden salad, light dressing
1 bowl · 120 kcal

Day 2 · Japanese-style day

1,251 kcal

Breakfast253 kcal

Pandesal
2 pieces (60 g) · 170 kcal

0.5 × Boiled eggs
2 eggs · 78 kcal

Black coffee
1 cup · 5 kcal

Lunch435 kcal

Zaru soba (cold buckwheat)
1 plate · 300 kcal

Miso soup
1 bowl · 40 kcal

0.5 × Edamame
1 cup · 95 kcal

Snack95 kcal

Apple
1 medium · 95 kcal

Dinner468 kcal

Sashimi
10 pieces (150 g) · 200 kcal

0.5 × Brown rice
1 cup (160 g) · 108 kcal

Miso soup
1 bowl · 40 kcal

Garden salad, light dressing
1 bowl · 120 kcal

Day 3 · K-Food day

1,174 kcal

Breakfast240 kcal

Plain Greek yogurt
1 cup · 130 kcal

Banana (lakatan)
1 medium · 105 kcal

Black coffee
1 cup · 5 kcal

Lunch503 kcal

Doenjang jjigae (soybean paste stew)
1 bowl · 180 kcal

0.5 × Brown rice
1 cup (160 g) · 108 kcal

0.5 × Beef bulgogi
200 g · 200 kcal

Kimchi
1 small plate (50 g) · 15 kcal

Snack46 kcal

Watermelon
1 cup · 46 kcal

Dinner385 kcal

Grilled chicken breast
150 g · 250 kcal

Garden salad, light dressing
1 bowl · 120 kcal

Kimchi
1 small plate (50 g) · 15 kcal

Day 4 · Chinese-style day

1,146 kcal

Breakfast233 kcal

Taho
1 cup (250 g) · 150 kcal

0.5 × Boiled eggs
2 eggs · 78 kcal

Black coffee
1 cup · 5 kcal

Lunch400 kcal

Wonton soup
1 bowl · 220 kcal

Chop suey
1 cup · 180 kcal

Snack80 kcal

Pineapple
1 cup · 80 kcal

Dinner433 kcal

Beef with broccoli
1 serving · 330 kcal

0.5 × Steamed white rice
1 cup (160 g) · 103 kcal

Day 5 · Western day

1,140 kcal

Breakfast235 kcal

Oatmeal with banana
1 bowl · 160 kcal

0.5 × Fresh milk
1 glass (250 ml) · 75 kcal

Lunch410 kcal

Tuna sandwich on wheat
1 sandwich · 350 kcal

0.5 × Garden salad, light dressing
1 bowl · 60 kcal

Snack95 kcal

Apple
1 medium · 95 kcal

Dinner400 kcal

Grilled salmon
150 g · 310 kcal

Adobong kangkong
1 cup · 90 kcal

Day 6 · Grill day

1,174 kcal

Breakfast253 kcal

Pandesal
2 pieces (60 g) · 170 kcal

0.5 × Boiled eggs
2 eggs · 78 kcal

Black coffee
1 cup · 5 kcal

Lunch433 kcal

Chicken inasal
1 leg quarter (220 g) · 330 kcal

0.5 × Steamed white rice
1 cup (160 g) · 103 kcal

Snack60 kcal

0.5 × Ripe mango
1 medium (200 g) · 60 kcal

Dinner428 kcal

Shrimp sinigang
1 bowl (350 g) · 150 kcal

0.5 × Brown rice
1 cup (160 g) · 108 kcal

Tortang talong (eggplant omelette)
1 piece (150 g) · 170 kcal

Day 7 · Light weekend

1,235 kcal

Breakfast195 kcal

Plain Greek yogurt
1 cup · 130 kcal

Papaya
1 cup cubes · 60 kcal

Black coffee
1 cup · 5 kcal

Lunch460 kcal

Lumpia sariwa (fresh)
1 roll · 180 kcal

Pancit bihon
1 plate (200 g) · 280 kcal

Snack110 kcal

Boiled saba banana
1 piece · 110 kcal

Dinner470 kcal

Chicken teriyaki
1 plate, no rice · 350 kcal

Garden salad, light dressing
1 bowl · 120 kcal

Drink water, black coffee or unsweetened tea freely. Cook with a little oil and go easy on sauces — they are not counted here.

For general information only. Numbers are estimates for one typical serving. Talk to our team or your doctor before starting a diet or exercise program, especially if you are pregnant or have a medical condition.