Day Monday Day Tuesday

Breakfast Ingredient Quantity Unit Unit Price Total Breakfast Ingredient

Eggs 3 piece 5 15 Oatmeal
Brown Rice uncooked 30 grams 0.05 1.5 Eggs
coconut oil 5 ml 0.7 3.5 coconut oil
salt 0.025 grams 0.065 0.001625
0
0
0
Lunch 20.00163 Lunch
Bangus 150 grams 0.16 24 Cabbage
Sweet Potato 150 grams 0.055 8.25 Tuna can
onions 80 grams 0.07 5.6 salt
garlic 7 grams 0.18 1.26 coconut oil
coconut oil 5 ml 0.7 3.5 Brown Rice
tomatoes 100 grams 0.05 5
salt 0.025 grams 0.065 0.001625

Dinner 47.61163 Dinner

chicken Breast 150 grams 0.18 27 Ampalaya
Pechay baguio 150 grams 0.04 6 onions
onions 80 grams 0.07 5.6 garlic
garlic 7 grams 0.18 1.26 Sweet Potato
coconut oil 5 ml 0.7 3.5 Chicken Thighs
salt 0.025 grams 0.065 0.001625 coconut oil
Brown Rice uncooked 20 grams 0.05 1 salt
0
0
Snacks 44.36163 Snacks
Pineapple 150 grams 0.03 4.5 Pineapple
Total 116.4749

Friday - High Calorie Saturday - Low Calori

Breakfast Ingredient Quantity Unit Unit Price Total Breakfast Ingredient
Oatmeal 100 grams 0.143 14.3 Eggs
Eggs 3 piece 5 15 Brown Rice uncooked
coconut oil 5 ml 0.7 3.5 onions
0 garlic
0 coconut oil

0 salt
0
Lunch 32.8 Lunch
Munggo 100 grams 0.08 8
Sweet Potato 113 grams 0.05 5.65 onions
galunggong 300 grams 0.13 39 tomatoes
coconut oil 5 ml 0.7 3.5 Cucumber
salt 0.025 grams 0.065 0.001625 Tilapia
 coconut oil
0 salt
Dinner 56.15163 Dinner
chicken Breast 150 grams 0.18 27 Squash
Kangkong 1 bunches 8 8 Sweet Potato
onions 80 grams 0.07 5.6 chicken Breast
garlic 7 grams 0.18 1.26 coconut oil
coconut oil 5 ml 0.7 3.5 salt
salt 0.025 grams 0.065 0.001625
0
0
0
Snacks 45.36163 Snacks
Pineapple 150 grams 0.03 4.5 Saba
Day Total 138.8133
 Tuesday Day Wednesday - Low Calorie
Quantity Unit Unit Price Total Breakfast Ingredient Quantity Unit Unit Price
100 grams 0.143 14.3 Eggs 3 piece 5
3 piece 5 15 coconut oil 5 ml 0.7
5 ml 0.7 3.5 salt 0.025 grams 0.065
0
0
0
0
32.8 Lunch
150 grams 0.05 7.5 Brown Rice uncooked 30 grams 0.05
1 piece 28 28 onions 80 grams 0.07
0.025 grams 0.065 0.001625 tomatoes 100 grams 0.05
5 ml 0.7 3.5 Cucumber 200 grams 0.04
35 grams 0.05 1.75 chicken thighs 200 grams 0.18
salt 0.025 grams 0.065

0
40.75163 Dinner
100 grams 0.07 7 chicken thighs 200 grams 0.18
80 grams 0.07 5.6 Sayote 100 grams 0.03
7 grams 0.18 1.26 Ginger 5 grams 0.22
113 grams 0.05 5.65 garlic 7 grams 0.18
180 grams 0.18 32.4 onions 80 grams 0.07
5 ml 0.7 3.5 coconut oil 5 ml 0.7
0.025 grams 0.065 0.001625 salt 0.025 grams 0.065
0
0
55.41163 Snacks
200 grams 0.03 6 Saba 3 pieces 2
Total 134.9633 Total

Saturday - Low Calorie Sunday

Quantity Unit Unit Price Total Breakfast Ingredient Quantity Unit Unit Price
3 piece 5 15 Eggs 3 piece 5
30 grams 0.05 1.5 Brown Rice uncooked 30 grams 0.05
80 grams 0.07 5.6 coconut oil 5 ml 0.7
7 grams 0.18 1.26 salt 0.025 grams 0.065
5 ml 0.7 3.5

0.025 grams 0.065 0.001625

0
26.86163 Lunch
0 Cabbage 150 grams 0.05
80 grams 0.07 5.6 Long Beans 150 grams 0.06
100 grams 0.05 5 Ground Pork 150 grams 0.23
200 grams 0.04 8 Brown Rice uncooked 30 grams 0.05
200 grams 0.12 24 coconut oil 5 ml 0.7
 5 ml 0.7 3.5 salt 0.025 grams 0.065
0.025 grams 0.065 0.001625
46.10163 Dinner
150 grams 0.03 4.5 Tilapia 200 grams 0.12
130 grams 0.05 6.5 tomatoes 100 grams 0.05
200 grams 0.18 36 onions 80 grams 0.07
5 ml 0.7 3.5 garlic 7 grams 0.18
0.025 grams 0.065 0.001625 Carrots 100 grams 0.04
0 coconut oil 5 ml 0.7
0 salt 0.025 grams 0.065
0
0
50.50163 Snacks
3 pieces 2 6 Pineapple 150 grams 0.03
Total 129.4649 Total
rie Day Thursday
Total Breakfast Ingredient Quantity Unit Unit Price
15 Eggs 3 piece 5
3.5 Brown Rice uncooked 30 grams 0.05
0.001625 coconut oil 5 ml 0.7
salt 0.025 grams 0.065
0
0
0
18.50163 Lunch
1.5 Chicken Thighs 250 grams 0.18
5.6 Ginger 5 grams 0.22
5 garlic 7 grams 0.18
8 onions 80 grams 0.07
36
0.001625 Kangkong 1 bunches 8
salt 0.025 grams 0.065
0 coconut oil 5 ml 0.7
56.10163 Dinner
36 tulingan 200 grams 0.13
3
1.1 onions 80 grams 0.07
1.26 garlic 7 grams 0.18
5.6 Egg Plant 100 grams 0.05
3.5 Brown Rice uncooked 30 grams 0.05
0.001625 coconut oil 5 ml 0.7
salt 0.025 grams 0.065
0
50.46163 Snacks
6 Saba 3 pieces 2
131.0649 Total

Total Total For the Week per day

15 commute 50
1.5 cooking (gas )1 week 45
3.5 drinking water (5 gallons) 50
0.001625 total food for the week 907.9709 129.7
0

0 TOTAL 1052.971 150.4

0
20.00163
7.5
9
34.5
1.5 ASSUMPTIONS
3.5
0.001625 cooking gas = 45 kgs will last 220 days, for a 75 mins per day usage
person is cooking every other day
56.00163 1 pinch of salt = 0.025 grams
24
5
5.6
1.26
4
3.5
0.001625
0
0
43.36163
4.5
123.8649
Total
15
1.5
3.5
0.001625
0
0
0
20.001625
45
1.1
1.26
5.6
0
8
0.001625
3.5
64.461625
26

5.6
1.26
5
1.5
3.5
0.001625
0
42.861625
6
133.324875
MONDAY DAY 1
FOODS Calories Carbs Fat Protein Cholest

Coconut Oil - ., 5 ml(s) 41 0g 4g 0g 0mg

Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg
Rice, brown, medium-grain, raw, 30 g 109 23g 1g 2g 0mg
Sweet Potato, 150 gram 129 30g 0g 2g 0mg
Oil - Vegetable, coconut, 5 ml(s) 40 0g 5g 0g 0mg
Tomatos - Tomatos, 100 grams 18 4g 0g 1g 0mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg
Onion - Onion, 80 grams 32 7g 0g 1g 0mg
Sarangani Bay - Milk Fish - Bangus, 150 gram 300 0g 16g 41g 106mg
Livestrong.Com - Boiled Pechay, 150 grams 15 3g 0g 2g 0mg
Onion - Onion, 80 grams 32 7g 0g 1g 0mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg
Oil - Vegetable, coconut, 5 ml(s) 40 0g 5g 0g 0mg
Rice, brown, medium-grain, raw, 20 g 72 15g 1g 2g 0mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg
Flik - Grilled Chicken Breast, 150 gram 259 0g 7g 45g 124mg
Eurest - Pineapple, 150 gram 75 20g 0g 1g 0mg
TOTAL: 1,384 114g 53g 115g 788mg

TUESDAY Calories Carbs Fat Protein Cholest

Salt - Salt, 0.05 g 0 0g 0g 0g 0mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg
Onion - Onion, 80 grams 32 7g 0g 1g 0mg
Costco - Chicken Thighs, 180 gram 244 0g 18g 22g 103mg
Homemade - Bitter Gourd, 100 grams 17 4g 0g 1g 0mg
Cabbage, raw, 2 cup, chopped 45 10g 0g 2g 0mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g 0mg
Rice - Brown, long-grain, cooked, 1 cup 216 45g 2g 5g 0mg
Sweet Potato, 133 gram 114 27g 0g 2g 0mg
Eurest - Pineapple, 200 gram 100 26g 0g 1g 0mg
Oatmeal, Uncooked - Oatmeal Uncooked, 100 Grams 389 66g 7g 17g 0mg
Century - Tuna, 56 g 99 1g 5g 9g 0mg
TOTAL: 1,588 189g 60g 77g 661mg

WEDNESDAY Calories Carbs Fat Protein Cholest

Oil - Vegetable, coconut, 10 ml(s) 79 0g 9g 0g 0mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg
Onion - Onion, 160 grams 64 14g 0g 2g 0mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg
Cucumber - With peel, raw, 200 g(s) 30 7g 0g 1g 0mg
Tomatos - Tomatos, 100 grams 18 4g 0g 1g 0mg
Chayote, fruit, raw, 100 g 19 5g 0g 1g 0mg
Ginger root - Raw, 1 tsp 2 0g 0g 0g 0mg
Saba banana - Banana, 150 g 134 34g 0g 2g 0mg
Sainsbury's - Brown Rice (Uncooked), 37 g 107 21g 1g 3g 0mg
Costco - Chicken Thighs, 400 gram 543 0g 40g 49g 229mg
TOTAL: 1,209 88g 64g 76g 787mg

THRUSDAY Calories Carbs Fat Protein Cholest

Sainsbury's - Brown Rice (Uncooked), 74 g 214 41g 2g 6g 0mg
Saba banana - Banana, 150 g 134 34g 0g 2g 0mg
Ginger root - Raw, 1 tsp 2 0g 0g 0g 0mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg
Garlic, raw, 4 clove 18 4g 0g 1g 0mg
Onion - Onion, 160 grams 64 14g 0g 2g 0mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g 0mg
Sabra - Mackerel, 201.6 grams 180 0g 7g 29g 72mg
Eggplant, raw, 100 g 25 6g 0g 1g 0mg
Water Spinach - Water Spinach, 170 gram 60 10g 0g 5g 0mg
Costco - Chicken Thighs, 250 gram 339 0g 25g 30g 143mg
TOTAL: 1,359 110g 62g 93g 773mg

FRIDAY Calories Carbs Fat Protein Cholest

Water Spinach - Water Spinach, 170 gram 60 10g 0g 5g 0mg
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g 0mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg
Onion - Onion, 160 grams 64 14g 0g 2g 0mg
Garlic, raw, 4 clove 18 4g 0g 1g 0mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg
Saba banana - Banana, 150 g 134 34g 0g 2g 0mg
Eurest - Pineapple, 200 gram 100 26g 0g 1g 0mg
Sweet Potato, 133 gram 114 27g 0g 2g 0mg
Mackerel scad - Mackerel scad, 300 g 240 12g 9g 24g 0mg
Oatmeal, Uncooked - Oatmeal Uncooked, 100 Grams 389 66g 7g 17g 0mg
Bean - Mung Bean, 100 g 347 63g 1g 24g 0mg
Chicken Breast - Chicken Breast Raw, 150 g 186 0g 2g 30g 87mg
TOTAL: 1,975 257g 47g 125g 645mg

SATURDAY Calories Carbs Fat Protein Cholest

Chicken Breast - Chicken Breast Raw, 200 g 248 0g 2g 40g 116mg
Sweet Potato, 133 gram 114 27g 0g 2g 0mg
Saba banana - Banana, 150 g 134 34g 0g 2g 0mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg
Onion - Onion, 160 grams 64 14g 0g 2g 0mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g 0mg
Tilapia - Tilapia, 200 gram 176 0g 4g 35g 71mg
Squash, summer, all varieties, raw, 150 g 24 5g 0g 2g 0mg
Tomatos - Tomatos, 100 grams 18 4g 0g 1g 0mg
Sainsbury's - Brown Rice (Uncooked), 37 g 107 21g 1g 3g 0mg
TOTAL: 1,217 108g 35g 104g 745mg

SUNDAY Calories Carbs Fat Protein Cholest

Tilapia - Tilapia, 200 gram 176 0g 4g 35g 71mg
Tomatos - Tomatos, 100 grams 18 4g 0g 1g 0mg
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g 0g 0mg
Boiled - Eggs, 3 Medium (44g) 204 1g 14g 17g 558mg
Onion - Onion, 160 grams 64 14g 0g 2g 0mg
Garlic, raw, 2 clove 9 2g 0g 0g 0mg
Salt - Salt, 0.08 g 0 0g 0g 0g 0mg
Sainsbury's - Brown Rice (Uncooked), 74 g 214 41g 2g 6g 0mg
Chinese - Long Bean, Fresh, 1 cup 45 8g 0g 3g 0mg
Cabbage, raw, 150 g 38 9g 0g 2g 0mg
Pork, fresh, ground, raw, 150 g 395 0g 32g 25g 108mg
Carrots, raw, 100 g 41 10g 0g 1g 0mg
Eurest - Pineapple, 150 gram 75 20g 0g 1g 0mg
TOTAL: 1,398 109g 66g 93g 737mg
 Calorie and
Sodium Sugars Fiber Calories Carbs Fat Protein Cholest
Macro Summary
0mg 0g 0g Monday 1,384 114g 53g 115g 788mg
186mg 1g 0g Tuesday 1,588 189g 60g 77g 661mg
1mg 0g 1g Wednesday 1,209 88g 64g 76g 787mg
82mg 7g 5g Thursday 1,359 110g 62g 93g 773mg
0mg 0g 0g Friday 1,975 257g 47g 125g 645mg
5mg 3g 1g Saturday 1,217 108g 35g 104g 745mg
1mg 0g 0g Sunday 1,398 109g 66g 93g 737mg
3mg 3g 1g
44mg 0g 0g
98mg 0g 0g
3mg 3g 1g
1mg 0g 0g
0mg 0g 0g
1mg 0g 1g
30mg 0g 0g
108mg 0g 0g
2mg 15g 2g
565mg 32g 12g

Sodium Sugars Fiber

20mg 0g 0g
1mg 0g 0g
3mg 3g 1g
96mg 0g 0g
5mg 0g 3g
32mg 6g 4g
186mg 1g 0g
0mg 0g 0g
10mg 1g 4g
73mg 6g 4g
2mg 20g 3g
2mg 0g 11g
280mg 0g 0g
710mg 37g 30g

Sodium Sugars Fiber

0mg 0g 0g
186mg 1g 0g
6mg 7g 3g
1mg 0g 0g
30mg 0g 0g
4mg 3g 1g
5mg 3g 1g
2mg 2g 2g
0mg 0g 0g
 2mg 18g 4g
0mg 0g 2g
214mg 0g 0g
450mg 34g 13g

Sodium Sugars Fiber

0mg 0g 4g
2mg 18g 4g
0mg 0g 0g
30mg 0g 0g
2mg 0g 0g
6mg 7g 3g
186mg 1g 0g
0mg 0g 0g
1,130mg 0g 0g
2mg 4g 3g
70mg 0g 2g
134mg 0g 0g
1,562mg 30g 16g

Sodium Sugars Fiber

70mg 0g 2g
0mg 0g 0g
186mg 1g 0g
6mg 7g 3g
2mg 0g 0g
30mg 0g 0g
2mg 18g 4g
2mg 20g 3g
73mg 6g 4g
0mg 0g 0g
2mg 0g 11g
15mg 7g 15g
98mg 0g 0g
486mg 59g 42g

Sodium Sugars Fiber

130mg 0g 0g
73mg 6g 4g
2mg 18g 4g
30mg 0g 0g
1mg 0g 0g
6mg 7g 3g
186mg 1g 0g
0mg 0g 0g
132mg 0g 0g
3mg 3g 2g
5mg 3g 1g
 0mg 0g 2g
568mg 38g 16g

Sodium Sugars Fiber

132mg 0g 0g
5mg 3g 1g
0mg 0g 0g
186mg 1g 0g
6mg 7g 3g
1mg 0g 0g
30mg 0g 0g
0mg 0g 4g
0mg 0g 0g
27mg 5g 4g
84mg 0g 0g
69mg 5g 3g
2mg 15g 2g
542mg 36g 17g
Sodium Sugars Fiber

565mg 32g 12g

710mg 37g 30g
450mg 34g 13g
1,562mg 30g 16g
486mg 59g 42g
568mg 38g 16g
542mg 36g 17g
 # unit price price per gram or ml
Vegetables
Carrots 1000 g 40
cucumber 1000 g 40
squash 1000 g 30
Baguio Beans 1000 g 45
Potatoes 1000 g 40
Eggs 1 piece 5
Kangkong 1 bunch 8
saluyot 1 bunch 10
leeks 1000 g 60
celery 1000 g 60
talong eggplant 1000 g 50
ampalaya bitter gourd 1000 g 70
labanos radish 1000 g 60
malunggay 1 bunch 10
bawang garlic 1000 g 180
sibuyas onions 1000 g 70
kamatis tomatoes 1000 g 50
sayote chayote 1000 g 30
mustasa mustard leaves 1 bunch 10
ginger 1000 grams 220
repolyo cabbage 1000 g 50
pechay tagalog chinese cabbage 1 bunch 10
pechay baguio chinese cabbage 1000 g 40
bell pepper 1000 g 120
monggo mung beans 1000 g 80
talbos sprout 1 bunch 10
okra 1 bunch 8
alugbati nightshade 1 bunch 10
saba platain 1 per piece 3
kamote sweet potato 1000 g 55
sitao long beans 1000 g 60
cauliflower 1000 g 175
broccoli 1000 g 180
Fruits
mango 1000 g 120
pineapple 1000 g 30
banana 1000 g 60
papaya 1000 g 70
watermelon 1000 g 33
pomelo 1000 g 115
mangoosteen 1000 g 120
guyabano 1000 g 60

Groceries
white rice 1000 g 36
brown/red rice 1000 g 50
 Quaker oats 1000 g 143
eggs 1 piece 5
coconut oil 500 ml 350
salt 1000 g 24
pepper 1000 g 970
whole milk 1000 ml 83
white vinegar 1000 ml 29.5
Seafood
alimasag 1000 g 280
hipon swahe 1000 g 320
bangus 1000 g 160
tilapia 1000 g 120
salmon 1000 g 300
tambakol 1000 g 180
galungong 1000 g 130
tulingan mackarel tuna 1000 g 130
tahong 1000 g 60
Tanigue 1000 g 250
Squid 1000 g 300
Tuna 1000 g 320
Meat
Pigue 1000 g 200
Ribs 1000 g 180
Pata 1000 g 200
Liempo 1000 g 220
Ground Pork 1000 g 230
Beef 1000 g 300
chicken breast 1000 g 180
whole chicken 1 piece 155
drumstick 1000 g 140
Ground Beef 1000 g 240
price per gram or ml

0.04
0.04
0.03
0.045
0.04
5
8
10
0.06
0.06
0.05
0.07
0.06
10
0.18
0.07
0.05
0.03
10
0.22
0.05
10
0.04
0.12
0.08
10
8
10
3
0.055
0.06
0.175
0.18

0.12
0.03
0.06
0.07
0.033
0.115
0.12
0.06

0.036
0.05
 0.143
5
0.7
0.024
0.97
0.083
0.0295

0.28
0.32
0.16
0.12
0.3
0.18
0.13
0.13
0.06
0.25
0.3
0.32

0.2
0.18
0.2
0.22
0.23
0.3
0.18
155
0.14
0.24