Every new year, we all promise the same things:
- Mas healthy kakain
- Mas tipid sa grocery
- Hindi na mag-iisip ng ulam araw-araw
Pero by the second week of January… balik na naman tayo sa
“Ano na naman lulutuin?” 😅
So this year, instead of overthinking it, I decided to make a simple, realistic 7-day Filipino family meal plan—yung kaya talagang sundin ng mga nanay, hindi lang pang-ideal world.
This is pang-araw-araw na ulam, hindi pang-diet, hindi pang-fiesta — just masarap, budget-friendly, and balanced meals.
Why Meal Planning Works (Especially After the Holidays)
After all the holiday handaan:
- Pagod na tayong mag-isip
- Medyo guilty sa sobrang kain 😆
- Gusto natin ng reset pero ayaw ng extreme
Meal planning helps you:
✔️ Save money
✔️ Avoid food waste
✔️ Eat better without pressure
✔️ Reduce daily stress
And honestly, less stress = healthier living already.
7-Day Filipino Family Meal Plan (New Year Edition)
MONDAY – Chicken Tinola
Light, comforting, and perfect pang-reset ng tiyan after holidays.
- Lean protein
- Sabaw-based
- May gulay agad
💡 Mom tip: Lutuin ng marami, mas masarap kinabukasan.
TUESDAY – Ginisang Sardines with Pechay
Budget hero ng mga nanay.
- High protein
- Omega-3
- Under ₱100 ulam
Perfect kapag gusto mong tipid pero masarap pa rin.
WEDNESDAY – Pork Steak (Toyomansi Style)
Hindi pwedeng mawala ang paborito ng pamilya.
- Familiar flavors
- Konting sauce lang
- Bagay sa konting rice
THURSDAY – Fish Fillet + Ensaladang Kamatis
Para may fish day tayo sa week.
- Light pero filling
- May freshness from the salad
- Good for heart health
FRIDAY – Chicken Adobo (Dry Style)
Healthy version ng classic.
- Less oil
- More suka & bawang
- Perfect pang-ilang init
SATURDAY – Beef & Vegetable Stir-Fry
Mukhang sosyal pero pang-bahay lang talaga.
- Konting beef
- Maraming gulay
- Masarap kahit konti lang ang karne
SUNDAY – Leftover Makeover Day
No pressure cooking day.
Ideas:
- Adobo fried rice
- Sardines omelette
- Pork steak sandwich
Less effort, more rest 💛
Can You Still Eat Rice?
YES. Always yes.
The key is:
- Portion control
- Pair rice with protein
- Huwag puro sabaw lang
Healthy eating ≠ no rice
Healthy eating = smart rice 🍚
Weekly Grocery Tip for the New Year
Before grocery day:
- Check pantry & freezer
- Plan meals first (use this list 😉)
- Stick to the list
This alone can save you ₱500–₱1,000 a week.
Where Salads Fit In
Salads are not punishment food.
Use them as:
- Side dish
- Pang-balance ng ulam
- Pangdagdag fiber
Healthy living doesn’t start with removing everything you love.
It starts with planning, balance, and being kind to yourself.
If this meal plan helps you stress less even a little—then it already did its job.
Save this, bookmark it, and balik-balikan mo every week.
