Time

Monday

Cal

Cost

2 Scrambled Eggs with

Tomato and Basil

165

15

One serving of fruit

(apple/banana/orange)

100

15

50
5

15
2

450

45

Rice and Fish

450

25

Coffee and wheat bread

100
slice

10

Coffee and
wheat bread
slice

100

10

Sauteed tofu with green

100
leafy vegetable

20

Steamed
vegetable and
tomato

100

20

Total Daily

970

122

875

89

Total Weekly

7265

871.00

Breakfast

Snack

Lunch

Snack

Dinner

Estimated Monthly

One small apple

Black coffee
Pasta in sardines and
tomato

3,484.00

Tuesday

Cal Cost

Wednesday

Cal Cost

2 Sliced toast
wheat bread

210

15

55

10

one boiled egg

120
with mayo

10

One small apple 50

Black coffee
5

15
2

1/3 cup (in dry)

115
Oatmeal
with tbsp of
raisins

Thursday
Cal Cost
Longganisa and
2 Slice wheat
350 20
bread

15
2

with one serving

of steamed
veggies
One small apple
Black coffee

40

Rice and meat

350

50

100

10

Coffee and
wheat bread
slice

100

10

1/2 cup rice and

150
veggies

20

1/2 cup rice and

150
veggies

20

One small apple 50

Black coffee
5
Rice and
350
veggies
Coffee and
wheat bread
slice

985 112

25

10

50
5

15
2

1030 127

Friday

Cal Cost

Saturday

Cal Cost

Sunday

Cal Cost

1/3 cup dry

oatmeal

115

10

Scrambled egg
omelet

250

30

Scrambled egg
omelet

250

30

1 tbsp. raisins

55

10

Wheat bread

110

10

Wheat bread

110

10

One small apple 50

Black coffee
5

15
2

15
2

50

One small apple 50

Black coffee
5
Sinigang and
500
brown rice

15
2

Pasta and Tuna 450

One small apple 50

Black coffee
5
Menudo and
450
brown rice

Coffee and
wheat bread
slice

100

10

1/2 cup rice and

150
veggies

20

925 117

Coffee and
wheat bread
slice

60

200

10

1/2 cup rice and

150
veggies

20

1215 147

Coffee and
wheat bread
slice

60

200

20

1/2 cup rice and

150
veggies

20

1265 157

The 20 Highest Protein Veggies (And Other Plant-Based Foods) You Can Eat

1) Organic Edamame
Protein: 18 g per 1-cup serving (cooked)
Talk about healthiest appetizer everjust a cup's worth of edamame
(or cooked soybeans) packs a huge protein punch. Be sure to pick
an organic variety, though, as most soybeans in the US are
genetically modified and heavily treated with pesticides. Try
edamame in this stir-fry: Edamame with Asparagus, Scallions, and
Egg.

3) Organic Tofu
Protein: 8 to 15 g per 3 oz serving
Ah, tofu, the classic vegetarian blank slate made from curdled
soymilk that's wonderful pan-fried, sauted in a stir-fry, and even
scrambled. Though it's not quite as protein-packed as tempeh, its
taste may be more tolerable. Opt for organic varieties to avoid
genetically modified soy and funky pesticides. Learn how to pan fry
tofu (the right way!) here.

4) Lentils
Protein: 9 g per -cup serving
Low-cal, high-fiber, and high-protein lentils can be morphed into a
nutrient-dense side dish, veggie burger, or even whipped into a
hummus-like dip. Bonus: They've been shown to lower cholesterol
and reduce risk of heart disease. Try this deliciously "meaty" Wild
Mushroom Lentil Burgers

5) Black Beans
Protein: 7.6 g per -cup serving (cooked)
Black beans are also packed with heart-healthy fiber, potassium,
folate, vitamin B6, and a range of phytonutrients. They also make a
killer batch of black bean brownies!

6) Lima Beans
Protein: 7.3 g per -cup serving (cooked)
What, you haven't had these since you were 10? Well, good news:
In addition to filling protein, lima beans contain the amino acid
leucine, which may play a big role in healthy muscle synthesis
among older adults.

7) Peanuts or Peanut Butter

Protein: 7 g per -cup serving (or 2 Tbsp peanut butter)
Not only are peanuts and peanut butter great for munching and
whipping up classic childhood comfort food, they're also super
versatilereally, you can even use them in a pizza! They've also
been shown to help you eat less at lunch if you consume them at
breakfastaka the second-meal effect. PB and banana, anyone?

8) Wild Rice
Protein: 6.5 g per 1-cup serving (cooked)

Move over, quinoa. Wild rice is the protein-rich grain you should be
gravitating toward. With a nutty taste and slightly chewy texture, it's
way more satisfying, too. For a comforting (but clean) cold-weather
meal, try this wild rice casserole with cranberries and goat cheese.

9) Chickpeas
Protein: 6 g per -cup serving
Permission to eat all the hummuswell, maybe not all of it, but
chickpeas' combo of protein and fiber make for one healthy dip. Try
it slathered on sandwich bread in place of mayo, or serve up one of
these four ridiculously tasty hummus recipes with veggie slices.

10) Almonds
Protein: 6 g per -cup serving
Along with protein, almonds deliver some serious vitamin E, which is
great for the health of your skin and hair. They also provide 61% of
your daily recommended intake of magnesium, which can help curb
sugar cravings, soothe PMS-related cramps, boost bone health, and
ease muscle soreness and spasms.
11) Chia Seeds
Protein: 6 g per 2 Tbsp
Chia packs a ton of protein in those pint-sized seeds, which are also
a great source of alpha-linolenic acid (ALA), a type of plant-based
omega-3 fatty acid. Bonus: Omega-3s help stimulate the satiety
hormone leptin, which signals your body to burn these fats instead of
storing them.

12) Steel-Cut Oatmeal

Protein: 5 g in -cup serving (dry)
Steel-cut oats aren't just a solid source of protein; they also
have a lower glycemic index than rolled oats. This means they
don't spike blood sugar as much, so you're likely to be more
satisfied and experience fewer cravings after eating them. Try
them in this Peach Crumble Steel-Cut Oatmeal, or for a
veggie protein double-whammy, make this Chickpea Veggie
Soup.
13) Cashews
Protein: 5 g per -cup serving
In addition to a decent protein punch, cashews contain 20% of the
recommended intake of magnesium, along with 12% of the
recommended intake of vitamin Ktwo essential bone-building
nutrients. Want more in your life? Check out these 8 Delicious
Things You Can Do with Cashews.

14) Pumpkin Seeds

Protein: 5 g per -cup serving
Pumpkin seeds aren't just a super convenient way to get a dose of
satiating protein, they're total nutrient powerhouses, packing about
half the recommended daily intake of magnesium, along with
immune-boosting zinc, plant-based omega-3s, and tryptophan
which can help ease you into a restful slumber. Try these 7 Delicious
New Ways to Use Pumpkin Seeds.

15) Potatoes
Protein: 4 g in 1 medium white potato
Another stealth source of protein! Despite having a reputation for
being pretty much devoid of all nutrition, a medium-sized spud
actually contains 4 g of protein, along with about 20% of the
recommended daily intake of heart-healthy potassium. Need some
fun topping ideas? Try these 10 Mind-Blowing Baked Potato
Recipes.

16) Spinach
Protein: 3 g per -cup serving (cooked)
Sure, 3 g may not sound like a lot, but for a green veggie it is. Still,
don't just make a salad and call it a day. Cooking this green is the
secret to upping its protein content. Try it out in this Spinach Mac 'N
Cheese.

17) Organic Corn

Protein: 2.5 g per -cup serving
Like potatoes, corn often gets put into the "plants with no redeeming
qualities" category, but paired with protein-rich veggies and legumes,
it can nicely round out a protein-packed plant-based dish. Pick
organic or non-GMO fresh or frozen varieties, though, as most
conventional corn has been genetically modified. Try it tonight in this
easy Sweet Corn and Butternut Squash Succotash.

18) Avocado
Protein: 2 g per avocado
This fruit is creamy, dreamy, and super filling, thanks to its bend of
monounsaturated fatty acids and a bit of protein. For a new spin on
everyone's favorite guacamole ingredient, try it in this Avocado
Mojito Smoothie.
19) Broccoli
Protein: 2 g per -cup serving (cooked)
Broccoli's not only an awesome source of fiber, its protein content is
surprising, too (for a veggie anyway). And you can't go wrong with a
vegetable that's been proven to deliver cancer-fighting compounds
like sulforaphane. Up your intake with this Broccoli Peanut Salad,
which combines two protein-packed plants in one simple recipe.