If you’re starting a calorie deficit journey this coming year, one of the biggest questions really is:
“Okay na yung ½ cup rice… pero ano naman ang kakainin ko buong linggo?”
This is exactly why I made this one-week rice portions sample menu — para hindi ka na mangapa, mag-isip, or ma-stress kung paano pagkakasyahin ang kanin sa healthy eating.
Spoiler: may kanin araw-araw 🍚
At oo, pwede pa ring masarap.
How This Menu Works
- ✔ Rice is portion-controlled, not eliminated
- ✔ Balanced with protein and gulay
- ✔ Uses normal Filipino ulam
- ✔ Family-friendly (hindi diet food vibes)
👉 Rice portions are based on:
- ½ cup cooked rice per meal
- Around 1–1½ cups total per day
Perfect for moms, working adults, and anyone who wants results without misery 😅
DAY 1 – MONDAY
Breakfast (No Rice):
- 2 eggs (scrambled or boiled)
- Sautéed tomatoes or spinach
- Coffee or tea (no sugar or low sugar)
Lunch (½ cup rice):
- Chicken Adobo (lean cut)
- Steamed pechay or kangkong
Dinner (½ cup rice):
- Grilled bangus
- Ensaladang talong
DAY 2 – TUESDAY
Breakfast (No Rice):
- Oatmeal with banana slices
Lunch (½ cup rice):
- Pork Sinigang (more gulay, less taba)
Dinner (No Rice):
DAY 3 – WEDNESDAY
Breakfast (No Rice):
- Peanut butter toast (1 slice)
- Hard-boiled egg
Lunch (½ cup rice):
- Beef Tapa (controlled portion)
- Tomato-cucumber salad
Dinner (½ cup rice):
- Ginisang sayote with shrimp
DAY 4 – THURSDAY
Breakfast (No Rice):
- Yogurt with fruit
Lunch (½ cup rice):
- Chicken Tinola (sabaw is life 💯)
Dinner (No Rice):
- Grilled tofu
- Steamed broccoli or cauliflower
DAY 5 – FRIDAY
Breakfast (No Rice):
- Omelette with onions and bell peppers
Lunch (½ cup rice):
- Pork Afritada (more gulay, konting sauce)
Dinner (½ cup rice):
- Fried fish (air-fried or minimal oil)
- Atchara
DAY 6 – SATURDAY
Breakfast (No Rice):
- Banana + boiled egg
Lunch (1 cup rice):
- Inasal-style grilled chicken
- Cucumber salad
Dinner (No Rice):
- Tuna salad (olive oil + calamansi)
👉 This is a good example of higher rice allowance on more active days.
DAY 7 – SUNDAY
Breakfast (No Rice):
- Pandesal (1 piece)
- Scrambled egg
Lunch (½ cup rice):
- Kare-Kare (konti bagoong, more gulay)
Dinner (Light / Optional Rice):
- Vegetable soup or leftover ulam
- Optional ¼–½ cup rice if needed
Weekly Rice Summary
- 🍚 Average rice per day: 1–1½ cups
- 🍽 Rice mostly eaten at lunch
- 🌿 Dinner is often lighter or rice-free
This keeps calories in check without feeling deprived.
Tips to Make This Work Long-Term
✔ Use a real measuring cup (wag tantya 😅)
✔ Fill up on sabaw and gulay
✔ Protein first before rice
✔ One heavy meal a day is okay — just balance the rest
How This Fits Your Calorie Deficit Plan
- How Much Rice Should You Eat on a Calorie Deficit?
- Calorie Deficit Meal Plan for Filipino Families
- Affordable Salad Ideas for January Reset
You don’t need to give up rice to lose weight.
You just need a plan that fits Filipino life.
This one-week rice portions sample menu proves that:
- may kanin
- may ulam
- may results
And most importantly — kaya mong panindigan.
