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Supplement your 1st Week of our Workout Challenge with this healthy meal plan by US Certified Fitness Nutritionist-Chef and Weight Loss Consultant, Nadine Tengco!
WEEK 1
*Pre-breakfast
DAY 1
Lemon water Arroz a la Century Tuna 1 glass Tanglad water
DAY 2
Lemon water Bangusilog (w/ Banana Blossom rice) 1 glass Tanglad water Cooked Corn Cilantro lime shrimp skewers Cilantro lime Cauli-rice Tropical fruit salad
DAY 3
Lemon water Century Tuna and Vegetable Omelette Asian rice 1 glass Tanglad water Pineapple Basil Drink Fish Kebabs
DAY 4
Lemon water Longsilog
DAY 5
Lemon water Tortang Talong Asian rice
DAY 6
Lemon water Century Tuna Sisig rice 1 glass Tanglad water Boiled Saging na saba Garlic and Soy Grilled chops
DAY 7
Lemon water Tapsilog 1 glass Tanglad water
BREAKFAST
1 glass Tanglad water 1 small sized boiled sweet potato Char-grilled Salmon with Mango Salsa Sesame Spinach
*Mid- AM Snack
Boiled Saging na saba Chicken with Mushrooms Roasted Vegetable Medley 1 glass Tanglad water
Rice Crackers
LUNCH
Tilapia with Spinach Spring vegetable stir-fry 1 glass Tanglad water 1 glass Tanglad water
Spring vegetable Stir-fry 1 glass Tanglad water Hi-fiber Fried Bananas 1 cup Salabat
Pomelo Wedges
Papaya-Banana smoothie
DINNER
Coconut Fish with Rice Noodles Nilagang baka 1 cup Salabat
*Pre-bedtime Drink
Belly trimmer
Belly trimmer
Belly trimmer
Belly trimmer
Belly trimmer
Belly trimmer
Belly Trimmer
(*) Optional Only
WEEK 2
*Pre-breakfast
DAY 8
Lemon water
DAY 9
Lemon water
DAY 10
Lemon water
DAY 11
Lemon water
DAY 12
Lemon water
DAY 13
Lemon water
DAY 14
Lemon water
Adsilog
BREAKFAST
Longganisa Hash and Scrambled Eggs Basic Chowfan 1 glass Tanglad water
Tuna Maki
*Mid- AM Snack
Cooked Corn
Sneaky Burger Mango Stuffed Chicken with Vegetables 1 glass Tanglad water
High-Fiber Fried Bananas Braised Chicken with Spinach Vegetable Chowfan Picole Healthy Ice pops: Juicy Pop flavours only Belly trimmer
LUNCH
*Mid-PM Snack
DINNER
*Pre-bedtime Drink
Belly trimmer
Belly trimmer
Belly trimmer
Belly Trimmer
(*) Optional Only
WEEK 3
*Pre-breakfast
DAY 15
Lemon water
DAY 16
Lemon water
DAY 17
Lemon water
DAY 18
Lemon water
DAY 19
Lemon water
DAY 20
Lemon water
DAY 21
Lemon water
Chicken Fajita Omelette Adsilog Cauliflower Rice Deluxe 1 glass Tanglad water
Pomelo Wedges Pineapple Basil Drink
BREAKFAST
*Mid- AM Snack
Dreamy Applesauce
LUNCH
*Mid-PM Snack
Spicy Asian Shrimp Roasted Eggplant and Peppers 1 glass Tanglad water
Banana Puto
Espresso Custrad
Papaya-Banana Smoothie
Chicken Chopseuy
Pork Spring Rolls Cabbage Rolls Pumpkin Spice Custard 1 cup Salabat
Belly trimmer Belly trimmer
DINNER
*Pre-bedtime Drink
1 cup Salabat
Belly trimmer
Belly trimmer
Belly trimmer
Belly Trimmer
(*) Optional Only
WEEK 4
*Pre-breakfast
DAY 22
Lemon water
DAY 23
Lemon water
DAY 24
Lemon water
DAY 25
Lemon water
DAY 26
Lemon water
DAY 27
Lemon water
DAY 28
Lemon water
Bangus Steak Poached Egg Savoury Century Tuna Pancakes Poached Egg 1 glass Tanglad water
Boiled Saging na Saba
Corned Century Tuna Omelette Tapsilog Vegetable Chowfan 1 glass Tanglad water
Tropical Fruit Salad Grilled Fish with Chili Tomato Jam Dreamy Applesauce Lumpiang Hubad Picole Healthy Ice Pops 1 glass Tanglad water Tuna Rice Cakes
Pork Hash Adsilog 1 glass Tanglad water Basic Chowfan 1 glass Tanglad water
Boiled Saging na Saba Chicken with Mushrooms Roasted Vegetable Medley 1 glass Tanglad water 6oz Taho and 6-8pcs Sago Balls
BREAKFAST
*Mid- AM Snack
Pomelo Wedges
LUNCH
*Mid-PM Snack
Thai Beef Salad 1 glass Tanglad water Grilled Vegetable Salad 1 glass Tanglad water
Tuna Croquettes
Tropical Smoothie
Espresso Custard
Tropical Smoothie
DINNER
*Pre-bedtime Drink
Belly trimmer
Belly trimmer
Belly trimmer
Belly trimmer
Belly trimmer
Belly trimmer
WEEK 5
*Pre-breakfast
DAY 29
Lemon water
DAY 30
Lemon water Chicken Fajita Omelette (Phase 2)
DAY 31
Lemon water
DAY 32
Lemon water Chicken Pork Adobo Vegetable chowfan Poached Egg 1 glass Tanglad water Pineapple Basil Drink Cajun Fish with Tropical Fruit Salsa Grilled Eggplant with Garlic sauce 1 glass Tanglad water Espresso Custard
DAY 33
Lemon water
DAY 34
Lemon water Chicken and Sweet Potato Hash
DAY 35
Lemon water Century Tuna Salad Toasted Breaded Triangles
Longsilog
Oatmeal Pancakes
BREAKFAST
1 glass Tanglad water 1 glass Tanglad water Hi-fiber fried bananas Mongolian Stir-fry 1 glass Tanglad water
*Mid- AM Snack
Banana Puto
Pomelo Wedges
LUNCH
1 glass Tanglad water *Mid-PM Snack Watermelon, Orange, and Ginger Sorbet 1 glass Tanglad water Tropical Fruit Salad
1 glass Tanglad water 1 orange + 6-8 pcs. Almonds Asian Tuna Cakes
1 glass Tanglad water 6oz Taho and 68pcs Sago Balls Century Tuna Shepherds Pie
1 glass Tanglad water 3-4 pcs Hakaw or Shrimp Dumplings Beef Posole
Chicken Shawarma
DINNER
1 cup Salabat 1 cup Salabat *Pre-bedtime Drink Belly trimmer Belly trimmer
1 cup Salabat
1 cup Salabat
1 cup Salabat
1 cup Salabat
Belly trimmer
Belly trimmer
Belly trimmer
Belly Trimmer
(*) Optional Only
WEEK 6
*Pre-breakfast
DAY 36
Lemon water Beef Steak with Egg Vegetable Chowfan
DAY 37
Lemon water Tortang Talong Asian Rice
DAY 38
Lemon water Adsilog
DAY 39
Lemon water Mexican Tuna Rice
DAY 40
Lemon water Chicken Tocilog
DAY 41
Lemon water Chicken Fajita Omelette Cauliflower Rice Deluxe
DAY 43
Lemon water Century Corned Tuna Pandesal
BREAKFAST
Vegetable Chowfan 1 glass Tanglad water 1 glass Tanglad water 1 apple + 6pcs. Almonds Vietnamese Beef Stir Fry 1 glass Tanglad water High fiber fried bananas Pork Barbeque 1 glass Tanglad water Picole Healthy Ice Pops Chargrilled Salmon with Mango Salsa Sesame Spinach 1 glass Tanglad water Dreamy Applesauce Mediterranean Fish Sauteed Summer Vegetables 1 glass Tanglad water Century Tuna dip with Vegetable Sticks Banana Blossom Burger Banana Blossom Rice 1 cup Salabat Belly trimmer
*Mid- AM Snack
Boiled Kamote
1 glass Tanglad water Pineapple Basil Drink Grilled Fish with Salsa Roasted Vegetables 1 glass Tanglad water
LUNCH
*Mid-PM Snack
Grilled Vegetable Salad 1 glass Tanglad water 1 glass Tanglad water Century Tuna Rice Cakes
Banana Smoothie
Espresso Custard
Toasted Bread Triangles
Fruit Balls
Tropical Salad
Tuna Casserole
DINNER
1 cup Salabat *Pre-bedtime Drink Belly trimmer
1 cup Salabat
1 cup Salabat 1 cup Salabat 1 cup Salabat Belly trimmer 1 cup Salabat Belly Trimmer
(*) Optional Only
Belly trimmer
Belly trimmer
Belly trimmer