Day Monday Day Tuesday Day Wednesday - Low Calorie

Breakfast Ingredient Quantity Unit Unit Price Total Breakfast Ingredient Quantity Unit Unit Price Total Breakfast Ingredient Quantity
Eggs 3 piece 5 15 Oatmeal 100 grams 0.143 14.3 Eggs 3
Brown Rice unc 30 grams 0.05 1.5 Eggs 3 piece 5 15 coconut oil 5
coconut oil 5 ml 0.7 3.5 coconut oil 5 ml 0.7 3.5 salt 0.025
salt 0.025 grams 0.065 0.0016 0
0 0
0 0
0 0
Lunch 20 Lunch 32.8 Lunch
Bangus 150 grams 0.16 24 Cabbage 150 grams 0.05 7.5 Brown Rice unc 30
Sweet Potato 150 grams 0.055 8.25 Tuna can 1 piece 28 28 onions 80
onions 80 grams 0.07 5.6 salt 0.025 grams 0.065 0.001625 tomatoes 100
garlic 7 grams 0.18 1.26 coconut oil 5 ml 0.7 3.5 Cucumber 200
coconut oil 5 ml 0.7 3.5 Brown Rice 35 grams 0.05 1.75 chicken thighs 200
tomatoes 100 grams 0.05 5 salt 0.025
salt 0.025 grams 0.065 0.0016
0
Dinner 47.612 Dinner 40.75163 Dinner
chicken Breast 150 grams 0.18 27 Ampalaya 100 grams 0.07 7 chicken thighs 200
Pechay baguio 150 grams 0.04 6 onions 80 grams 0.07 5.6 Sayote 100
onions 80 grams 0.07 5.6 garlic 7 grams 0.18 1.26 Ginger 5
garlic 7 grams 0.18 1.26 Sweet Potato 113 grams 0.05 5.65 garlic 7
coconut oil 5 ml 0.7 3.5 Chicken Thighs 180 grams 0.18 32.4 onions 80
salt 0.025 grams 0.065 0.0016 coconut oil 5 ml 0.7 3.5 coconut oil 5
Brown Rice unc 20 grams 0.05 1 salt 0.025 grams 0.065 0.001625 salt 0.025
0 0
0 0
Snacks 44.362 Snacks 55.41163 Snacks
Pineapple 150 grams 0.03 4.5 Pineapple 200 grams 0.03 6 Saba 3
Total 116.47 Total 134.9633

Friday - High Calorie Saturday - Low Calorie Sunday

Breakfast Ingredient Quantity Unit Unit Price Total Breakfast Ingredient Quantity Unit Unit Price Total Breakfast Ingredient Quantity
Oatmeal 100 grams 0.143 14.3 Eggs 3 piece 5 15 Eggs 3
Eggs 3 piece 5 15 Brown Rice unc 30 grams 0.05 1.5 Brown Rice unc 30
coconut oil 5 ml 0.7 3.5 onions 80 grams 0.07 5.6 coconut oil 5
0 garlic 7 grams 0.18 1.26 salt 0.025
0 coconut oil 5 ml 0.7 3.5

0 salt 0.025 grams 0.065 0.001625

0 0
Lunch 32.8 Lunch 26.86163 Lunch
Munggo 100 grams 0.08 8 0 Cabbage 150
Sweet Potato 113 grams 0.05 5.65 onions 80 grams 0.07 5.6 Long Beans 150
galunggong 300 grams 0.13 39 tomatoes 100 grams 0.05 5 Ground Pork 150
dnesday - Low Calorie Day Thursday
Unit Unit Price Total Breakfast Ingredient Quantity Unit Unit Price Total
piece 5 15 Eggs 3 piece 5 15
ml 0.7 3.5 Brown Rice uncooked 30 grams 0.05 1.5
grams 0.065 0.0016 coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.001625
0 0
0 0
0 0
18.502 Lunch 20.00163
grams 0.05 1.5 Chicken Thighs 250 grams 0.18 45
grams 0.07 5.6 Ginger 5 grams 0.22 1.1
grams 0.05 5 garlic 7 grams 0.18 1.26
grams 0.04 8 onions 80 grams 0.07 5.6
grams 0.18 36 0
grams 0.065 0.0016 Kangkong 1 bunches 8 8
salt 0.025 grams 0.065 0.001625
0 coconut oil 5 ml 0.7 3.5
56.102 Dinner 64.46163
grams 0.18 36 tulingan 200 grams 0.13 26
grams 0.03 3
grams 0.22 1.1 onions 80 grams 0.07 5.6
grams 0.18 1.26 garlic 7 grams 0.18 1.26
grams 0.07 5.6 Egg Plant 100 grams 0.05 5
ml 0.7 3.5 Brown Rice uncooked 30 grams 0.05 1.5
grams 0.065 0.0016 coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.001625
0 0
50.462 Snacks 42.86163
pieces 2 6 Saba 3 pieces 2 6
Total 131.06 Total 133.3249

Sunday
Unit Unit Price Total Total For the Week per day
piece 5 15 commute 50
grams 0.05 1.5 cooking (gas )1 week 45
ml 0.7 3.5 drinking water (5 gallons 50
grams 0.065 0.0016 total food for the week 907.9709 129.7
0

0 TOTAL 1052.971 ###

0
20
grams 0.05 7.5
grams 0.06 9
grams 0.23 34.5
 coconut oil 5 ml 0.7 3.5 Cucumber 200 grams 0.04 8 Brown Rice unc 30
salt 0.025 grams 0.065 0.0016 Tilapia 200 grams 0.12 24 coconut oil 5
coconut oil 5 ml 0.7 3.5 salt 0.025
0 salt 0.025 grams 0.065 0.001625
Dinner 56.152 Dinner 46.10163 Dinner
chicken Breast 150 grams 0.18 27 Squash 150 grams 0.03 4.5 Tilapia 200
Kangkong 1 bunches 8 8 Sweet Potato 130 grams 0.05 6.5 tomatoes 100
onions 80 grams 0.07 5.6 chicken Breast 200 grams 0.18 36 onions 80
garlic 7 grams 0.18 1.26 coconut oil 5 ml 0.7 3.5 garlic 7
coconut oil 5 ml 0.7 3.5 salt 0.025 grams 0.065 0.001625 Carrots 100
salt 0.025 grams 0.065 0.0016 0 coconut oil 5
0 0 salt 0.025
0 0
0 0
Snacks 45.362 Snacks 50.50163 Snacks
Pineapple 150 grams 0.03 4.5 Saba 3 pieces 2 6 Pineapple 150
Day Total 138.81 Total 129.4649
grams 0.05 1.5 ASSUMPTIONS
ml 0.7 3.5
grams 0.065 0.0016 cooking gas = 45 kgs will last 220 days, for a 75 mins per day usage
person is cooking every other day
56 1 pinch of salt = 0.025 grams
grams 0.12 24
grams 0.05 5
grams 0.07 5.6
grams 0.18 1.26
grams 0.04 4
ml 0.7 3.5
grams 0.065 0.0016
0
0
43.362
grams 0.03 4.5
Total 123.86
MONDAY DAY 1
FOODS Calories Carbs Fat Protein Cholest Sodium

Coconut Oil - ., 5 ml(s) 41 0g 4g 0g 0mg 0mg

Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg 186mg
Rice, brown, medium-grain, raw, 30 g 109 23g 1g 2g 0mg 1mg
Sweet Potato, 150 gram 129 30g 0g 2g 0mg 82mg
Oil - Vegetable, coconut, 5 ml(s) 40 0g 5g 0g 0mg 0mg
Tomatos - Tomatos, 100 grams 18 4g 0g 1g 0mg 5mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg 1mg
Onion - Onion, 80 grams 32 7g 0g 1g 0mg 3mg
Sarangani Bay - Milk Fish - Bangus, 150 gram 300 0g 16g 41g 106mg 44mg
Livestrong.Com - Boiled Pechay, 150 grams 15 3g 0g 2g 0mg 98mg
Onion - Onion, 80 grams 32 7g 0g 1g 0mg 3mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg 1mg
Oil - Vegetable, coconut, 5 ml(s) 40 0g 5g 0g 0mg 0mg
Rice, brown, medium-grain, raw, 20 g 72 15g 1g 2g 0mg 1mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg 30mg
Flik - Grilled Chicken Breast, 150 gram 259 0g 7g 45g 124mg 108mg
Eurest - Pineapple, 150 gram 75 20g 0g 1g 0mg 2mg
TOTAL: 1,384 114g 53g 115g 788mg 565mg

TUESDAY Calories Carbs Fat Protein Cholest Sodium

Salt - Salt, 0.05 g 0 0g 0g 0g 0mg 20mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg 1mg
Onion - Onion, 80 grams 32 7g 0g 1g 0mg 3mg
Costco - Chicken Thighs, 180 gram 244 0g 18g 22g 103mg 96mg
Homemade - Bitter Gourd, 100 grams 17 4g 0g 1g 0mg 5mg
Cabbage, raw, 2 cup, chopped 45 10g 0g 2g 0mg 32mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg 186mg
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g 0mg 0mg
Rice - Brown, long-grain, cooked, 1 cup 216 45g 2g 5g 0mg 10mg
Sweet Potato, 133 gram 114 27g 0g 2g 0mg 73mg
Eurest - Pineapple, 200 gram 100 26g 0g 1g 0mg 2mg
Oatmeal, Uncooked - Oatmeal Uncooked, 100 Gra 389 66g 7g 17g 0mg 2mg
Century - Tuna, 56 g 99 1g 5g 9g 0mg 280mg
TOTAL: 1,588 189g 60g 77g 661mg 710mg

WEDNESDAY Calories Carbs Fat Protein Cholest Sodium

Oil - Vegetable, coconut, 10 ml(s) 79 0g 9g 0g 0mg 0mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg 186mg
Onion - Onion, 160 grams 64 14g 0g 2g 0mg 6mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg 1mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg 30mg
Cucumber - With peel, raw, 200 g(s) 30 7g 0g 1g 0mg 4mg
Tomatos - Tomatos, 100 grams 18 4g 0g 1g 0mg 5mg
Chayote, fruit, raw, 100 g 19 5g 0g 1g 0mg 2mg
Ginger root - Raw, 1 tsp 2 0g 0g 0g 0mg 0mg
Saba banana - Banana, 150 g 134 34g 0g 2g 0mg 2mg
Sainsbury's - Brown Rice (Uncooked), 37 g 107 21g 1g 3g 0mg 0mg
Costco - Chicken Thighs, 400 gram 543 0g 40g 49g 229mg 214mg
TOTAL: 1,209 88g 64g 76g 787mg 450mg

THRUSDAY Calories Carbs Fat Protein Cholest Sodium

Sainsbury's - Brown Rice (Uncooked), 74 g 214 41g 2g 6g 0mg 0mg
Saba banana - Banana, 150 g 134 34g 0g 2g 0mg 2mg
Ginger root - Raw, 1 tsp 2 0g 0g 0g 0mg 0mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg 30mg
Garlic, raw, 4 clove 18 4g 0g 1g 0mg 2mg
Onion - Onion, 160 grams 64 14g 0g 2g 0mg 6mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg 186mg
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g 0mg 0mg
Sabra - Mackerel, 201.6 grams 180 0g 7g 29g 72mg 1,130mg
Eggplant, raw, 100 g 25 6g 0g 1g 0mg 2mg
Water Spinach - Water Spinach, 170 gram 60 10g 0g 5g 0mg 70mg
Costco - Chicken Thighs, 250 gram 339 0g 25g 30g 143mg 134mg
TOTAL: 1,359 110g 62g 93g 773mg 1,562mg

FRIDAY Calories Carbs Fat Protein Cholest Sodium

Water Spinach - Water Spinach, 170 gram 60 10g 0g 5g 0mg 70mg
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g 0mg 0mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg 186mg
Onion - Onion, 160 grams 64 14g 0g 2g 0mg 6mg
Garlic, raw, 4 clove 18 4g 0g 1g 0mg 2mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg 30mg
Saba banana - Banana, 150 g 134 34g 0g 2g 0mg 2mg
Eurest - Pineapple, 200 gram 100 26g 0g 1g 0mg 2mg
Sweet Potato, 133 gram 114 27g 0g 2g 0mg 73mg
Mackerel scad - Mackerel scad, 300 g 240 12g 9g 24g 0mg 0mg
Oatmeal, Uncooked - Oatmeal Uncooked, 100 Gra 389 66g 7g 17g 0mg 2mg
Bean - Mung Bean, 100 g 347 63g 1g 24g 0mg 15mg
Chicken Breast - Chicken Breast Raw, 150 g 186 0g 2g 30g 87mg 98mg
TOTAL: 1,975 257g 47g 125g 645mg 486mg

SATURDAY Calories Carbs Fat Protein Cholest Sodium

Chicken Breast - Chicken Breast Raw, 200 g 248 0g 2g 40g 116mg 130mg
Sweet Potato, 133 gram 114 27g 0g 2g 0mg 73mg
Saba banana - Banana, 150 g 134 34g 0g 2g 0mg 2mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg 30mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg 1mg
Onion - Onion, 160 grams 64 14g 0g 2g 0mg 6mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg 186mg
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g 0mg 0mg
Tilapia - Tilapia, 200 gram 176 0g 4g 35g 71mg 132mg
Squash, summer, all varieties, raw, 150 g 24 5g 0g 2g 0mg 3mg
Tomatos - Tomatos, 100 grams 18 4g 0g 1g 0mg 5mg
Sainsbury's - Brown Rice (Uncooked), 37 g 107 21g 1g 3g 0mg 0mg
TOTAL: 1,217 108g 35g 104g 745mg 568mg

SUNDAY Calories Carbs Fat Protein Cholest Sodium

Tilapia - Tilapia, 200 gram 176 0g 4g 35g 71mg 132mg
Tomatos - Tomatos, 100 grams 18 4g 0g 1g 0mg 5mg
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g 0mg 0mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg 186mg
Onion - Onion, 160 grams 64 14g 0g 2g 0mg 6mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg 1mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg 30mg
Sainsbury's - Brown Rice (Uncooked), 74 g 214 41g 2g 6g 0mg 0mg
Chinese - Long Bean, Fresh, 1 cup 45 8g 0g 3g 0mg 0mg
Cabbage, raw, 150 g 38 9g 0g 2g 0mg 27mg
Pork, fresh, ground, raw, 150 g 395 0g 32g 25g 108mg 84mg
Carrots, raw, 100 g 41 10g 0g 1g 0mg 69mg
Eurest - Pineapple, 150 gram 75 20g 0g 1g 0mg 2mg
TOTAL: 1,398 109g 66g 93g 737mg 542mg
 Calorie and
Calorie
Sugars Fiber Macro Carbs Fat Protein Cholest Sodium Sugars
s
Summary
0g 0g Monday 1,384 114g 53g 115g 788mg 565mg 32g
1g 0g Tuesday 1,588 189g 60g 77g 661mg 710mg 37g
0g 1g Wednesday 1,209 88g 64g 76g 787mg 450mg 34g
7g 5g Thursday 1,359 110g 62g 93g 773mg 1,562mg 30g
0g 0g Friday 1,975 257g 47g 125g 645mg 486mg 59g
3g 1g Saturday 1,217 108g 35g 104g 745mg 568mg 38g
0g 0g Sunday 1,398 109g 66g 93g 737mg 542mg 36g
3g 1g
0g 0g
0g 0g
3g 1g
0g 0g
0g 0g
0g 1g
0g 0g
0g 0g
15g 2g
32g 12g

Sugars Fiber
0g 0g
0g 0g
3g 1g
0g 0g
0g 3g
6g 4g
1g 0g
0g 0g
1g 4g
6g 4g
20g 3g
0g 11g
0g 0g
37g 30g

Sugars Fiber
0g 0g
1g 0g
7g 3g
0g 0g
0g 0g
3g 1g
3g 1g
2g 2g
0g 0g
 18g 4g
0g 2g
0g 0g
34g 13g

Sugars Fiber
0g 4g
18g 4g
0g 0g
0g 0g
0g 0g
7g 3g
1g 0g
0g 0g
0g 0g
4g 3g
0g 2g
0g 0g
30g 16g

Sugars Fiber
0g 2g
0g 0g
1g 0g
7g 3g
0g 0g
0g 0g
18g 4g
20g 3g
6g 4g
0g 0g
0g 11g
7g 15g
0g 0g
59g 42g

Sugars Fiber
0g 0g
6g 4g
18g 4g
0g 0g
0g 0g
7g 3g
1g 0g
0g 0g
0g 0g
3g 2g
3g 1g
 0g 2g
38g 16g

Sugars Fiber
0g 0g
3g 1g
0g 0g
1g 0g
7g 3g
0g 0g
0g 0g
0g 4g
0g 0g
5g 4g
0g 0g
5g 3g
15g 2g
36g 17g
Fiber

12g
30g
13g
16g
42g
16g
17g
 # unit price price per gram or ml
Vegetables
Carrots 1000 g 40 0.04
cucumber 1000 g 40 0.04
squash 1000 g 30 0.03
Baguio Beans 1000 g 45 0.045
Potatoes 1000 g 40 0.04
Eggs 1 piece 5 5
Kangkong 1 bunch 8 8
saluyot 1 bunch 10 10
leeks 1000 g 60 0.06
celery 1000 g 60 0.06
talong eggplant 1000 g 50 0.05
ampalaya bitter gourd 1000 g 70 0.07
labanos radish 1000 g 60 0.06
malunggay 1 bunch 10 10
bawang garlic 1000 g 180 0.18
sibuyas onions 1000 g 70 0.07
kamatis tomatoes 1000 g 50 0.05
sayote chayote 1000 g 30 0.03
mustasa mustard leaves 1 bunch 10 10
ginger 1000 grams 220 0.22
repolyo cabbage 1000 g 50 0.05
pechay tagalog chinese cabbage 1 bunch 10 10
pechay baguio chinese cabbage 1000 g 40 0.04
bell pepper 1000 g 120 0.12
monggo mung beans 1000 g 80 0.08
talbos sprout 1 bunch 10 10
okra 1 bunch 8 8
alugbati nightshade 1 bunch 10 10
saba platain 1 per piece 3 3
kamote sweet potato 1000 g 55 0.055
sitao long beans 1000 g 60 0.06
cauliflower 1000 g 175 0.175
broccoli 1000 g 180 0.18
Fruits
mango 1000 g 120 0.12
pineapple 1000 g 30 0.03
banana 1000 g 60 0.06
papaya 1000 g 70 0.07
watermelon 1000 g 33 0.033
pomelo 1000 g 115 0.115
mangoosteen 1000 g 120 0.12
guyabano 1000 g 60 0.06

Groceries
white rice 1000 g 36 0.036
brown/red rice 1000 g 50 0.05
 Quaker oats 1000 g 143 0.143
eggs 1 piece 5 5
coconut oil 500 ml 350 0.7
salt 1000 g 24 0.024
pepper 1000 g 970 0.97
whole milk 1000 ml 83 0.083
white vinegar 1000 ml 29.5 0.0295
Seafood
alimasag 1000 g 280 0.28
hipon swahe 1000 g 320 0.32
bangus 1000 g 160 0.16
tilapia 1000 g 120 0.12
salmon 1000 g 300 0.3
tambakol 1000 g 180 0.18
galungong 1000 g 130 0.13
tulingan mackarel tuna 1000 g 130 0.13
tahong 1000 g 60 0.06
Tanigue 1000 g 250 0.25
Squid 1000 g 300 0.3
Tuna 1000 g 320 0.32
Meat
Pigue 1000 g 200 0.2
Ribs 1000 g 180 0.18
Pata 1000 g 200 0.2
Liempo 1000 g 220 0.22
Ground Pork 1000 g 230 0.23
Beef 1000 g 300 0.3
chicken breast 1000 g 180 0.18
whole chicken 1 piece 155 155
drumstick 1000 g 140 0.14
Ground Beef 1000 g 240 0.24