🥗 Here’s a 7-day protein-rich Filipino-inspired meal plan that balances nutrition, flavor, and cultural familiarity. It’s designed to help burn fat, preserve muscle, and keep meals satisfying without being restrictive.
"Natural protein-rich foods fuel the body while keeping hunger at bay, making fat loss sustainable. They boost metabolism, helping burn stubborn belly fat more efficiently. Choosing eggs, fish, beans, and lean meats is a simple step toward a stronger, healthier you."
Day 1
- Breakfast: Scrambled eggs with tomatoes and onions + a slice of whole wheat pandesal
- Lunch: Grilled chicken breast with ensaladang talong (eggplant salad)
- Snack: Greek yogurt with chia seeds
- Dinner: Sinigang na hipon (shrimp in tamarind broth) with lots of kangkong
Day 2
- Breakfast: Tofu scramble with spinach and garlic + brown rice
- Lunch: Bangus (milkfish) grilled with calamansi + cucumber-tomato salad
- Snack: Handful of roasted peanuts or cashews
- Dinner: Beef tapa (lean beef strips) with cauliflower rice
Day 3
- Breakfast: Boiled eggs + avocado slices on whole wheat toast
- Lunch: Chicken tinola (with papaya and malunggay leaves)
- Snack: Cottage cheese with pineapple chunks
- Dinner: Grilled tilapia with garlic kangkong
Day 4
- Breakfast: Protein smoothie (banana, peanut butter, soy milk, chia seeds)
- Lunch: Pork tenderloin adobo (lean cut, less oil) + steamed broccoli
- Snack: Edamame beans sprinkled with sea salt
- Dinner: Salmon belly sinigang with radish and kangkong
Day 5
- Breakfast: Omelet with mushrooms, spinach, and cheese
- Lunch: Chicken breast inasal + ensaladang mangga (green mango salad)
- Snack: Hard-boiled eggs + cucumber sticks
- Dinner: Grilled squid stuffed with tomatoes and onions
Day 6
- Breakfast: Overnight oats with protein powder, almond milk, and banana
- Lunch: Beef nilaga (lean beef shank with pechay and corn)
- Snack: Handful of almonds or pumpkin seeds
- Dinner: Grilled tuna steak with garlic butter and steamed beans
Day 7
- Breakfast: Longganisa made from chicken or turkey (lean version) + brown rice
- Lunch: Chicken curry (coconut milk lightened with yogurt) + mixed vegetables
- Snack: Greek yogurt with mango cubes
- Dinner: Grilled bangus belly + sautéed ampalaya with egg
⚖️ Balanced Eating Tips
- Pair protein with fiber-rich gulay (vegetables) to aid digestion and satiety.
- Use brown rice, quinoa, or cauliflower rice for healthier carb options.
- Include healthy fats (avocado, olive oil, nuts) for hormonal balance.
- Drink plenty of water to support protein metabolism.
- Practice portion control—protein should be palm-sized per meal.
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Simple yet powerful ways to lose weight without starving yourself or sacrificing your favorite food! NO DIET SLIM is where you get plenty of slimming tips so you never have any excuse left for staying overweight.
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