January always feels like a reset button.
After the lechon, ham, desserts, and endless Media Noche leftovers, most of us are thinking the same thing:
“Okay… time to eat better.”
Not starve.
Not diet hard.
Just eat a little smarter.
So this January 2026, I’m starting a calorie deficit — Filipino-style, family-friendly, and walang hiwalay na diet food.
If you’re doing this with me, this meal plan is for you.
What This Meal Plan Is (and Isn’t)
This meal plan is:
✔ Real Filipino food
✔ Portion-aware
✔ Budget-conscious
✔ Easy to repeat weekly
This meal plan is NOT:
❌ No rice forever
❌ No carbs
❌ No joy
The goal is consistency, not perfection.
Target Calories (Flexible)
This plan works best if your daily calorie target is around:
- 1,500–1,700 calories/day (common for many women)
- 1,800–2,000 calories/day (common for men)
You can adjust rice portions depending on your needs.
January 2026 Filipino Calorie Deficit Meal Plan (7 Days)
DAY 1
Breakfast:
- 2 scrambled eggs
- 1 slice wheat bread
- Coffee (minimal sugar)
Lunch:
- Grilled chicken thigh
- Ginisang pechay
- ½ cup rice
Snack:
- Banana or apple
Dinner:
- Mango Kani Salad
🥗 (Perfect example of a filling, protein-balanced salad)
DAY 2
Breakfast:
- Oatmeal with banana slices
Lunch:
- Pork adobo (lean cut)
- Ensaladang pipino
- ½ cup rice
Snack:
- Nuts or yogurt
Dinner:
- Tinolang manok (extra sayote & malunggay, less rice)
DAY 3
Breakfast:
- Hard-boiled eggs + fruit
Lunch:
- Bangus sinigang
- ½ cup rice
Snack:
- Crackers or boiled corn
Dinner:
- Protein-Packed Chicken Salad
👉 (You can link your Protein-Packed Salads Filipinos Actually Enjoy post here)
DAY 4
Breakfast:
- Peanut butter toast
Lunch:
- Beef stir-fry with mixed vegetables
- ½ cup rice
Snack:
- Fruit
Dinner:
- Tuna lettuce wraps or tuna salad
DAY 5
Breakfast:
- Egg omelet with veggies
Lunch:
- Chicken afritada (more sauce, less oil)
- ½ cup rice
Snack:
- Yogurt
Dinner:
- Affordable Salad Under ₱200
🥗 (Perfect internal link placement)
DAY 6
Breakfast:
- Oatmeal or boiled eggs
Lunch:
- Grilled Pork Chop
- Atchara or 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:
- Nuts or fruit
Dinner:
- Light salad or soup
Why Salads Are Key in a January Calorie Deficit
Salads help because they:
✔ Add volume without too many calories
✔ Keep you full longer
✔ Reduce overeating at night
But the key is NOT boring salads.
That’s why I rotate:
- Mango Kani Salad
- Chicken or shrimp salads
- Budget salads under ₱200
They feel like meals — not punishment.
Tips to Stick to This Meal Plan
✨ Don’t aim for perfection
✨ Eat the same plan weekly (less thinking)
✨ Adjust rice portions, not ulam
✨ One “off” meal won’t ruin the week
This is meant to be repeatable — January to March, or even beyond.
What’s Next in This Calorie Deficit Series
To support this meal plan, these posts come next:
➡️ Affordable Salad Ideas Under ₱200 for Weight Loss
➡️ What to Cook in January When You’re Trying to Eat Better
➡️ Is Eating Healthy Expensive in 2026? Salads vs Ulam
Everything links together — better SEO, better RPM.
