Reian
DAY1
BREAKFAST FOOD
Fruit - 1 serving 1 pc Ripe Papaya
Milk - 0
Sugar - 0
Rice - 1 2 slices of whole wheat bread
Meat - 1 1pc scrambled Eggwhite
Fat - 1 1 tsp Olive Oil
SNACK
Rice - 1 1 cup Bihon without meat
Sugar - 1 1 cup plain gelatin
Fruit - 1 1 pc medium Mangosteen
LUNCH FOOD
1 1/2 cup of mixed veggies (garlic, onion, red bell pepper,
Veggies - 3 servings Cabbage and Cauliflower)
Fruit - 1 1 pc Apple
Sugar - 1 1 tsp sugar/honey
Rice - 2 1 cup brown/black Rice
Meat - 1 2 pcs Fried Fish
Fat - 2 2 tsp of Canola Oil
SNACK FOOD
Fruit - 1 serving 1 pc medium Orange
Rice -1 1 pc medium size Camote
Sugar - 1 1 pc candy
Fat - 2 2 tsp unsalted butter
DINNER FOOD
1 1/2 cup Camote tops, alugbati, green papaya &
Veggies - 3 servings
malunggay
Fruit - 1 1 cup/medium size Pear
Rice - 1 1/2 cup black/brown Rice
Meat - 1 2 slices of Fish Tinola
Fat - 2 2 tsp Olive Oil
DAY2
BREAKFAST FOOD
Fruit - 1 serving 1 pc medium Apple
Milk - 0
Sugar - 0
Rice - 1 1/2 cup brown or black rice
Meat - 1 1 Fish Paksiw
Fat - 1 2 tsp Olive Oil
SNACK
Rice - 1 1 cup/serving Biko
Sugar - 1 1 pc candy
Fruit - 1 1/2 slice Mango
LUNCH FOOD
1 1/2 cup (garlic, onion, pineapple and carrots) No added
Veggies - 3 servings salt seasonings just spices
Fruit - 1 7-10 pcs of Lanzones
Sugar - 1 Pineapple Juice for Escabeche
Rice - 2 1 cup brown/black Rice
Meat - 1 1 slice Fish Escabeche topped with Spring Onions
Fat - 2 2 tsp of Canola Oil
SNACK FOOD
Fruit - 1 serving 1 cup Langka
Rice -1 1 sachet plain Biscuits
Sugar - 1 1 plain Gelatin
Fat - 2 2 tsp Olive Oil
DINNER FOOD
1 1/2 cup Camote tops & Tomato Salad with lots of Red
Veggies - 3 servings
Bell Pepper & Onion
Fruit - 1 1 cup Guyabano
Rice - 1 1/2 cup black/brown Rice
Meat - 1 1 slices of Grilled Chicken
Fat - 2 2 tsp Olive Oil with Kalamansi and Spicies for salad
dressing
DAY3
BREAKFAST FOOD
Fruit - 1 serving 1 pc medium Frozen Blue Berries
Milk - 0
Sugar - 0
Rice - 1 1/2 cup cooked Rolled Oats
Meat - 1 1 tablespoon Peanut Butter
Fat - 1 1 tsp Olive Oil
SNACK
Rice - 1 2 slices of Whole wheat bread
Sugar- 1 1 cup plain gelatin
Fruit- 1 1 cup Guava
LUNCH FOOD
1 1/2 cup Sauted Mixed Vegetables (garlic, onion, eggplant,
Veggies - 3 servings ampalaya, okra)
Fruit - 1 1 pc medium Caimito
Sugar - 1 1 tsp honey for the Lemon Fish
Rice - 2 1 cup brown/black Rice
Meat - 1 1 slice unsalted Butter Lemon Fish
Fat - 2 2 tsp of unsalted butter
SNACK FOOD
Fruit - 1 serving 1 pc medium Pear
Rice -1 1 pc Budbud or Biko / 1 pc Banana Turon
Sugar - 1 same
Fat - 2 same
DINNER FOOD
1 small head of lettuce, 1 tomato, 1 onion (apple cider, olive
Veggies - 3 servings
oil, black pepper)
Fruit - 1 1/2 slice Mango
Rice - 1 1/2 cup crotons or 2 slices of bread
Meat - 1 1 slice baked/grilled Fish
Fat - 2 2 tsp Olive Oil for dressing
