DAY BREAKFAST LUNCH DINNER SNACK

(OPTIONAL)
 Garlic Fried Rice (GO)  Steamed Rice (GO)  Sinigang na Baboy  Banana Cue (GO, GLOW)
 Scrambled Eggs  Chicken Adobo (GROW (GROW)  Iced Coffee (GLOW)
(GROW)  Stir-fried Pechay  Brown Rice (GO)
MONDAY  Fresh Mango (GLOW) (GLOW)  Ensaladang Talong
 Hot Chocolate (GO)  Calamansi Juice (GLOW) (GLOW)
 Lemon Water (GLOW)

 Pandesal (GO)  Pork Menudo (GROW)  Grilled Tilapia (GROW)  Turon (GO, GLOW)
 Cheese (GROW)  Garlic Rice (GO)  Corn Rice (GO)  Hot Chocolate (GO)
 Papaya Slices (GLOW  Ampalaya with Egg  Cucumber and Tomato
TUESDAY  Milk (GROW) (GLOW) Salad (GLOW)
 Iced Tea (GLOW)  Lemonade (GLOW)

 Champorado (GO)  Chicken Tinola (GROW  Beef Caldereta (GROW)  Kakanin (GO, GLOW)
 Tuyo (GROW)  Red Rice (GO)  Steamed Rice (GO)  Fresh Buko Juice
WEDNESDAY  Orange Slices (GLOW)  Malunggay Leaves  Chopsuey (GLOW) (GLOW)
 Coffee (GLOW) (GLOW)  Pineapple Juice (GLOW)
 Buko Juice (GLOW)

 Tapsilog – Beef Tapa  Ginisang Monggo with  Bangus Sisig (GROW),  Banana Chips (GO,
(GROW) Malunggay (GROW,  Black Rice (GO) GLOW)
 Garlic Rice (GO) GLOW)  Steamed Broccoli  Calamansi Juice (GLOW)
THURSDAY  Atchara (GLOW)  Steamed Rice (GO) (GLOW)
 Hot Tea (GLOW)  Grilled Eggplant (GLOW)  Watermelon Shake
 Guyabano Juice (GLOW) (GLOW)

 French Toast (GO,  Pork Sinigang (GROW,  Grilled Chicken Inasal  Puto Cheese (GO,
GROW),  Steamed Rice (GO) (GROW) GROW)
 Sliced Apple (GLOW)  String Beans &  Garlic Rice (GO),  Hot Tea (GLOW)
FRIDAY  Fresh Milk (GROW) Kangkong (GLOW)  Pickled Papaya (GLOW)
 Fresh Orange Juice  Buko Juice (GLOW)
(GLOW)
  Hot Coffee (GLOW)  Pinakbet with Lechon  Grilled Bangus (GROW)  Kamote Fries (GO,
 Bibingka (GO, GLOW), Kawali (GROW, GLOW)  Brown Rice (GO) GLOW)
SATURDAY  Salted Egg (GROW)  Steamed Rice (GO)  Fresh Lettuce Salad  Fresh Mango Juice
 Iced Green Tea (GLOW) (GLOW) (GLOW)
 Lemon Water (GLOW)

 Arroz Caldo with Egg  Mango Shake(GLOW)  Chicken Afritada  Ensaymada (GO, GROW
(GO, GROW)  Beef Caldereta (GROW, (GROW)  Hot Chocolate (GO)
 Orange Juice (GLOW) GLOW)  Steamed Rice (GO)
SUNDAY  Steamed Rice (GO)  Ginisang Pechay (GLOW)
 Fresh Pineapple Juice
(GLOW)
1. How does meal planning impact dietary health and weight management?

Meal planning plays a crucial role in maintaining a balanced diet and achieving healthy weight management. It helps in ensuring that meals are well-balanced with the right amount of carbohydrates, proteins,
and fats. By planning meals ahead, individuals can avoid impulsive eating or unhealthy food choices, such as fast food or processed snacks. Meal planning also allows better portion control, which prevents
overeating and unnecessary calorie intake. Additionally, it encourages the inclusion of nutrient-dense foods like vegetables, fruits, and lean proteins, which are essential for overall well-being. It can also help in
tracking calorie consumption, making it easier to achieve weight goals, whether it’s for weight loss, maintenance, or muscle gain. For students or professionals with busy schedules, meal planning can save time
and reduce stress about deciding what to eat. It also promotes mindful eating habits, which contribute to long-term health benefits. Moreover, it helps in reducing food waste by purchasing only the necessary
ingredients. Finally, meal planning supports a healthier lifestyle by ensuring a steady intake of nutritious meals instead of relying on unhealthy, last-minute food choices.

2. As a student, elaborate on the challenges of maintaining a meal plan despite a busy schedule/lifestyle.

Maintaining a meal plan as a student can be quite challenging due to a hectic schedule filled with academic responsibilities, extracurricular activities, and personal commitments. One of the main difficulties is
finding the time to prepare home-cooked meals instead of opting for convenient fast food or instant meals. Meal prepping requires planning, grocery shopping, and cooking, which can be time-consuming when
balancing schoolwork and other tasks. Additionally, budget constraints may make it difficult to purchase healthy and fresh ingredients regularly. Eating out or buying ready-made meals may seem like an easier
option, but it can be expensive and less nutritious. Another challenge is the lack of access to cooking facilities, especially for students living in dormitories or areas with limited kitchen space. The temptation to
eat unhealthy snacks or skip meals due to academic pressure can also disrupt a well-planned diet. Moreover, social events, peer influence, and unplanned activities can make it difficult to stick to a pre-planned
meal schedule. Stress and fatigue can also lead to emotional eating, where students crave unhealthy comfort foods instead of sticking to their meal plan. Despite these challenges, proper time management,
meal prepping during free time, and choosing simple, nutritious meals can help maintain a consistent and healthy eating routine.