Every January, we all ask the same question:
“Anong lulutuin ko ngayon na healthy pero kakainin pa rin ng pamilya?”
Because let’s be honest—
Most meal plans online look good on paper but don’t survive real Filipino kitchens.
So this is the meal plan I’m personally following as I start my calorie deficit journey—
✔ budget-friendly
✔ family-approved
✔ walang hiwalay na diet food
If you’re a mom, home cook, or just someone who wants to eat better without stress, this one’s for you.
How This Calorie Deficit Meal Plan Works
This plan is built around simple principles, not restriction.
✔ Smaller rice portions (not zero rice)
✔ Proper ulam + gulay
✔ Salads that feel like meals
✔ Repeatable dishes to save time and money
Target calories (flexible):
- Women: ~1,500–1,700/day
- Men: ~1,800–2,000/day
You can adjust rice depending on your needs.
7-Day Calorie Deficit Meal Plan (Filipino-Style)
DAY 1
Breakfast
- 2 scrambled eggs
- 1 slice wheat bread
- Coffee (minimal sugar)
Lunch
- Grilled chicken
- Ginisang pechay
- ½ cup rice
Snack
- Banana
Dinner
- Mango Kani Salad 🥗
(Perfect example of a filling, protein-balanced salad)
DAY 2
Breakfast
- Oatmeal with sliced banana
Lunch
- Pork adobo (lean cut)
- Ensaladang pipino
- ½ cup rice
Snack
- Yogurt or nuts
Dinner
- Tinolang manok (extra gulay, optional rice)
DAY 3
Breakfast
- Hard-boiled eggs + fruit
Lunch
- Bangus sinigang
- ½ cup rice
Snack
- Boiled corn
Dinner
DAY 4
Breakfast
- Peanut butter toast
Lunch
- Beef stir-fry with mixed vegetables
- ½ cup rice
Snack
- Apple
Dinner
- Tuna lettuce wraps or tuna salad
DAY 5
Breakfast
- Veggie omelet
Lunch
- Chicken afritada
- ½ cup rice
Snack
- Yogurt
Dinner
DAY 6
Breakfast
- Oatmeal or eggs
Lunch
- Grilled pork chop
- Tomato salad
- ½ cup rice
Snack
- Banana
Dinner
- Vegetable soup with tofu or fish
DAY 7
Breakfast
- Leftover ulam + egg
Lunch
- Sardines with pechay
- ½ cup rice
Snack
- Fruit
Dinner
- Light soup or salad
Why This Meal Plan Works for Filipino Families
✨ Walang sayang sa ingredients
✨ Same ulam, controlled portions
✨ Easy to repeat weekly
✨ Kids and adults can eat the same food
This isn’t about perfection—it’s about consistency.
Budget Tips to Keep This Meal Plan Affordable
✔ Buy protein in bulk (chicken, eggs, fish)
✔ Rotate gulay based on season
✔ Repeat breakfast and snacks
✔ Use salads as main meals, not sides
Healthy eating doesn’t have to be expensive—it just needs planning.
Related Posts to Bookmark
👉 Calorie Deficit for Beginners: A Filipino Guide
👉 How Many Calories Do You Really Need?
👉 Affordable Salad Ideas Under ₱200
👉 Protein-Packed Salads You’ll Actually Enjoy
