2-Week Meal Planner

A general low-carb, high-protein plan with Filipino-friendly dishes. Carbohydrate sits at breakfast so lunch and dinner stay light — no rice, just cauliflower rice, extra vegetables, or a bigger portion of protein.

0 of 42 main meals done

Reference

Ground rules
  • No rice at lunch and dinner. Swap in cauliflower rice, double the vegetables, or take a larger portion of protein.
  • Protein at every meal — roughly a palm-and-a-half sized portion, 40–50 g per main meal.
  • Carbs live at breakfast — oats, fruit, and smoothies early in the day, not late.
  • Vegetables fill half the plate at lunch and dinner. Leafy greens, sitaw, sayote, kalabasa, pechay, kangkong, cabbage.
  • Cook with real fat — olive or coconut oil, whole eggs, avocado, nuts. Skip margarine and fried street food.
  • Water first. 3–4 litres a day. No soft drinks, no sweetened juice, no powdered iced tea.
  • Sauces are the hidden carb. Banana ketchup, sweet chilli, hoisin, and gravy add up fast — use vinegar, calamansi, soy, garlic, and chilli instead.
Fruit allowance

Two servings a day, taken at breakfast or as a morning snack — not at night.

Best choices

  • Berries — strawberry, blueberry
  • Papaya (1 thick slice)
  • Apple (1 medium)
  • Guava (2 small)
  • Pomelo (3–4 segments)
  • Watermelon (1 cup)

In moderation

  • Banana — lakatan or saba (1 small)
  • Mango (half a medium)
  • Pineapple (1 slice)
  • Orange (1 medium)

Skip

  • Dried fruit, fruit juice, canned fruit in syrup
  • Lanzones, chico, and durian in quantity
Snack ideas

One snack a day is optional — take it only if you are genuinely hungry between meals. Every option here leads with protein or fat, not starch.

  • Two hard-boiled eggs with a pinch of salt
  • A small handful of almonds, peanuts, or cashews (about 30 g)
  • Greek yogurt with a few berries
  • String cheese with apple slices
  • Protein shake mixed with water
  • Cucumber and carrot sticks with hummus
  • A small banana with a tablespoon of peanut butter
Weekly shopping list

Protein

  • Chicken breast and thigh — 3 kg
  • Lean pork kasim / chops — 1.5 kg
  • Lean beef (nilaga or tapa cut) — 1 kg
  • Bangus, tilapia, lapu-lapu — 2 kg
  • Shrimp or squid — 500 g
  • Eggs — 3 dozen
  • Canned tuna in water — 4 tins
  • Whey protein — 1 tub

Fruit

  • Papaya, apples, guava
  • Bananas (lakatan or saba)
  • Berries, fresh or frozen
  • Calamansi — 1/2 kg

Vegetables

  • Cauliflower — 3 heads (for cauliflower rice)
  • Kangkong, pechay, malunggay
  • Sitaw, okra, talong
  • Sayote, kalabasa, upo
  • Cabbage, broccoli, carrots
  • Tomato, onion, garlic, ginger
  • Bell pepper, chilli

Pantry & dairy

  • Rolled oats — 1 kg
  • Greek yogurt, cottage cheese
  • Fresh milk — 2 L
  • Olive oil, coconut oil
  • Peanut butter (no added sugar)
  • Almonds, chia, flaxseed
  • Vinegar, soy sauce, patis, black pepper
Practical notes

Prep

Cook proteins in bulk over the weekend — a tray of chicken, a pot of adobo, two dozen boiled eggs. Rice cauliflower in a food processor and freeze it in portions. Wash and cut vegetables the night before so a weekday meal is ten minutes, not forty.

Eating out

Order grilled or sinigang over fried and sweet. Ask for the rice to be left off — most carinderias and restaurants will swap in extra vegetables. Inasal without the rice and with extra atchara is a reliable default.

Alcohol

Beer is liquid carbohydrate. If you drink, keep it to two servings a week and choose spirits with soda water and calamansi over beer or sweet mixers.

Tracking progress

Weigh in once a week, same day, same time, after waking and before eating. The scale moves unevenly — the trend over three weeks is the signal, not any single morning.

Keep a copy. This planner does not save to your device — your picks, check-marks, and added dishes reset when the page reloads. Use Print / Save PDF to keep the plan you built.

This app supports meal planning and is not medical advice. Anyone on regular medication or with recently flagged bloodwork should consult their doctor before a significant dietary change.