Cycle Menu Nutritionally Adequate Meal For A Healthy Individual Per Day Meal Plan 2000 Calories Cho:295 Pro:74 Fat:55 Week One

CYCLE MENU
Nutritionally Adequate Meal for a Healthy Individual per Day

MEAL PLAN 2000 CALORIES CHO:295 PRO:74 FAT:55
WEEK ONE
BREAKFAST LUNCH
DAY Recommended Measurements
₱20.00 ₱25.00
1 cup soup Steamed Rice
2 cups noodles (200kcal) Chicken Adobo with internal

organs (Atay)
Chicken Macaroni with Evaporated
Milk 2 slices chicken meat (matchbocx size) (82 kcal)
1
1/2 cup evaporated milk (per serving) (170 kcal) Toge Guisado
1/2 cup vegetables (carrots/sayote)16 kcal

Yema Candy 1 piece (40Kcal)
Calorie Content 508 kcal
Champorado with milk 1 1/2 cup (100 kcal) Steamed rice
thick consistency 4 TBSP Milk (170kcal) Fried Vegetable Lumpia with

ground pork
2
Ripe papaya/mango/pineapple 2 slices (80kcal)
Pandesal with Margarine 3 pieces small (100kcal) Steamed rice

Ginataang kalabasa and sitaw
Margarine 2 tsp (95kcal) with Ground Pork
3 Corned beef guisado 1/2 cup corned beef (237kcal)
Oil used in cooking (90kcal/2tsps)
Coffee with Milk Powder Milk (4TBSP/cup) (170kcal)

Steamed Rice 1 1/2 cup (300kcal) Steamed rice
Fried Tinapang Tamban with 2 pieces (82kcal) Ginataang langka with dilis
Tomatoes
4 1 medium tomato
Oil used in cooking (90kcal/2tsps) Pineapple
Powder Milk (4TBSP/cup) (170kcal)

Coffee with Milk
Scrambled egg with tomatoes 1 piece egg ( 86kcal) 1 med tomato Ginisang Monggo with Ground
Pork and Malunggay
5 Longganisa chorizo style 2 pieces(244 kcal)
Singkamas 1/2 cup (16kcal)


Boiled Egg Chicken egg 1 piece ( 86kcal) Chicken Putsero
Hotdog 2 pieces (288kcal)
6
Fats (oil for kooking) (45kcal/1tsp)

Arroz Caldo with Tripe (tuwalya) 2 cups thick consistency (150 kcal) Steamed rice
and Egg
7 3/4 Cup Tuwalya (41 kcal) Ground Pork Guisado with Cabbage
1 piece chicken egg (86 kcal)
Ponkan 1 piece (40Kcal)

CYCLE MENU
equate Meal for a Healthy Individual per Day
AL PLAN 2000 CALORIES CHO:295 PRO:74 FAT:55
WEEK ONE
DINNER
Recommended Measurements Recommended Measurements
₱25.00
1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
3/4 cup internal organs (122kcal) Paksiw na Galunggong with 2 pcs fish med (82 kcal)
ampalaya and eggplant
2 medium chicken wings (164 kcal) 1/2 cup vegetables
1/2 cup (16kcal)
Fats (oil for kooking) (90kcal/2 tsps) apple 1 piece small (80 kcal)
692 cal 462kcal

2 pieces Dinuguan (Internal Organs) 1 1/2 cup meat (cube)lean (244kcal)
1/2 cup vegetables 1/2 cup vegetables

100 grams ground pork (pork belly)
(307)kcal Lakatan 1 piece medium (40 kcal)
Fats (oil for kooking) (90kcal)
697 kcal 584 kcal

Chicken Tinola with Papaya and
1/2 cup kalabasa (16kcal) Malunggay 2 piece wings medium (86kcal)
1/2 cup sitaw (16 kcal) 1/2 cup vegetables
Gata (2 TBSP) (90Kcal) Oil used in cooking (90kcal/2tsps)
1/2 cup ground pork (pork belly)(385kcal)
807 kcal 476 kcal

1 1/2 cup langka (48 kcal) Pinakbet with Pork and Bagoong 2 slices pork ham (244kcal)
1/4 cup dilis (41kcal) Alamang 1 1/4 TBSP (41kcal)
2 slices (80 kcal) 1/2 cup vegetables(16kcal)
Pastillas Candy 1 piece (20kcal)
469 kcal 621 kcal

1/2 cup vegetables Sinigang na Bangus 1 slice medium (41 kcal)
1 cup vegetables (kangkong, labanos,

1/2 cup ground pork (pork belly)(385kcal)
sitaw)32kcal
Oil used in cooking (90kcal/2tsps) lakatan 1 piece (40kcal)
775 kcal 413 kcal

1 1/2 cup (423 kcal) Fish Sarciado (Galunggong, Tilapia)with pechay 1 medium (41 kcal)
1/2 cup pechay
Melon 1/2 cup (16kcal)
723 kcal 537 kcal
1/2 cup ground pork (pork belly)(385kcal) Sweet and Sour Fish with carrots 1 piece medium(41 kcal)
1/2 cup cabbage 1/2 cup carrot (16kcal)
Fats (oil for kooking) (90kcal) Polvoron 1 Piece (40 kcal)
775kcal 480 kcal
CYCLE MENU
WEEK TWO
BREAKFAST LUNCH Recommended DINNER

DAY Recommended Measurements Recommended Measurements
Measurements
₱20.00 ₱25.00 ₱25.00
Nilagang Mais with Margarine 1 medium size (200 kcal) Steamed Rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
Pork Nilaga with pechay 2 slices 4x2 cm thick (pata) ( Paksiw na Galunggong with
Boiled Egg Margarine 2 tsp (95kcal) and baguio beans 172kcal) sitaw 3 pcs fish medium size (123 kcal)
8 Coffee with Milk and Sugar Powder Milk (4TBSP/cup) (170kcal) 1 cup vegetables 1 cup vegetables (32kcal)
2 TBSP Sugar (40kcal) Pastillas candy 2 pieces (40 kcal) Fats (oil for kooking) (90kcal)
1 egg (86kcal) apple 1 piece medium (80kcal)

Calorie Content 591 kcal 512kcal 635 kcal
9 Ginataang Munggo 1 cup (325kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
thick consistency with Gata 2 TBSP Gata (90kcal) Daing na Bangus 1/2 size (82 kcal) Menudo 1 cup meat (cube)lean (192 kcal)
1/2 cup vegetables /carrots/

2 TBSP Sugar (40kcal) Lumpiang Toge 1 piece ( 137kcal) baguio beans (16kcal)
Oil used in cooking
Coffee with Milk and Sugar Powder Milk (4TBSP/cup) (170kcal) Yema 1 piece (20kcal)
(225kcal/5tsps)
2 TBSP Sugar (40kcal) Pineapple 2 slices (80kcal)
Calorie Content 665 kcal 744 kcal 528 kcal
10 Pandesal with Margarine 3 pieces small (100kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
Scrambled egg Margarine 2 tsp (95kcal) Pork Sinigang 3 slices matchbox size Chicken Tinola with Papaya and 2 piece wings medium (172kcal)
pigue(366kcal) Malunggay
1 piece egg ( 86kcal)
Oil used in cooking (90kcal/2tsps) Oil used in cooking (90kcal/2tsps)

1/2 cup vegetables
Coffee with Milk and Sugar Powder Milk (4TBSP/cup) (170kcal) (kangkong, sitaw, okra) 1/2 cup vegetables
(16kcal)
2 TBSP Sugar (40kcal)

11 Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
Ginataang Halo-Halo 2 cups thick consistency (412 kcal) Ginataang langka with dilis 1 cup langka (32kcal Pinakbet with Pork and Bagoong 2 slices pork ham (244kcal)
3n1 Coffee 1 cup (392kcal) 1/4 cup (41kcal) Alamang 1 1/4 TBSP (41kcal)
` Pineapple 2 slices (80 kcal) 1/2 cup vegetables(16kcal)
12 Steamed Rice 1 1/2 cup (300kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
Scrambled egg with tomatoes 1 piece egg ( 86kcal) 1 med tomato Ginisang Kalabasa at Sitaw 1 cup vegetables (32kcal) Sinigang na Bangus 1 slice medium (41 kcal)
with Pork
1/2 cup vegetables (kangkong,
Longganisa 1 piece (122kcal) Gata (2 TBSP) (90Kcal)
labanos)
Singkamas 1/2 cup (16kcal) 2 slices pork ham (244kcal) Banana 1 piece lakatan (40 kcal)
Calorie Content 524kcal 666kcal 381 kcal
Boiled Egg Chicken egg 1 piece ( 86kcal) Chicken Putsero 1 cup (282 kcal) Pininyahang Manok 1 medium leg (41 kcal)
Hotdog 2 pieces (288kcal) 1/2 cup pineapple/carrots(40)

Fats (oil for kooking) (90kcal) Dalanghita/Ponkan 1 piece (40kcal) 1/4 cup Evaporated Milk (85kcal)
Calorie Content 674 kcal 622 kcal 466kcal
Arroz Caldo with Tripe
14 (tuwalya) and Egg 2 cups thick consistency (150 kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
3/4 Cup Tuwalya (41 kcal) Ground Pork Guisado with Sayote
1/2 cup ground beef (262kcal)Sweet and Sour Fish with carrots 1 piece medium(41 kcal)
1 piece chicken egg (86 kcal) 1/2 cup cabbage Fats (oil for kooking) (90kcal)
Ponkan 1 piece (40Kcal) 1/2 cup carrot (16kcal)
Rice 9 1/2
9 1/2 Veg B 2 2 fruit 3
Meat Low 3
3 Milk 1 1/2 cup 1.5
Meat Med Fat 2 2 Sugar 4 4
Veg A 2 2 Fat 5 5
591 512 635 1738

Rice 9 1/2 Veg B 2
Meat Low 3
Milk 1 1/2 cup
Meat Med Fat 2 Sugar 4
Veg A 2 Fat 5
665 519 528 1712

Rice 9 1/2 Veg B 2
Meat Low 3 Milk 1 1/2 cup
Veg A 2 Fat 5
581 682 561 1824

Rice 9 1/2 Veg B 2
Meat Low 3
Milk 1 1/2 cup
Veg A 2 Fat 5
813 453 601 1867
Rice 9 1/2 Veg B 2
Meat Low 3
Milk 1 1/2 cup

Veg A 2 Fat 5
524 666 381 1571
Rice 9 1/2 Veg B 2
Veg A 2 Fat 5
674 622 466 1762
Rice 9 1/2
Veg B 2
Veg A 2 Fat 5
674 652 480 1806

CYCLE MENU
WEEK THREE
BREAKFAST LUNCH DINNER

DAY Recommended Measurements Recommended Measurements Recommended Measurements
₱20.00 ₱25.00 ₱25.00

Steamed Rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
Steamed Rice 1 1/2 cup (300kcal) Adobo ( Internal Organs, atay, 3/4 cups variety meats (122 kcal) Tinolang manok (Wings) with 2 pcs medium wings (172kcal)
balunbalonan) with sitaw malunggay leaves and papaya
Sardinas Guisado with Pechay 2 pcs sardines (129 kcal) 1/2 cup sitaw (16kcal) 1 cup vegetables
15
1 cup pechay
Coffee with Milk and Sugar Powder Milk (4TBSP/cup) (170kcal) Pastillas candy 2 pieces (40 kcal) Fats (oil for kooking) (90kcal)
2 TBSP Sugar (40kcal) apple 1 piece medium (80kcal)

16 Ginataang Munggo 1 cup (325kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
1/2 cup vegetables /carrots/ baguio

2 TBSP Sugar (40kcal) Lumpiang Toge 1 piece ( 137kcal) beans (16kcal)
Coffee with Milk and Sugar Powder Milk (4TBSP/cup) (170kcal) Oil used in cooking (225kcal/5tsps) Yema 1 piece (20kcal)
2 TBSP Sugar (40kcal) Ripe papaya 2 slices (80kcal)
3 slices matchbox size Chicken Tinola with Papaya and
Scrambled egg Margarine 2 tsp (95kcal) Pork Sinigang pigue(366kcal) Malunggay 2 piece wings medium (172kcal)

Coffee with Milk and Sugar Powder Milk (4TBSP/cup) (170kcal) sitaw, okra) (16kcal) 1/2 cup vegetables

18 Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
Ginataang Halo-Halo 2 cups thick consistency (412 kcal) Ginataang langka with dilis 1 cup langka (32kcal Pinakbet with Pork and Bagoong 2 slices pork ham (244kcal)
` Pineapple 2 slices (80 kcal) 1/2 cup vegetables(16kcal)
Ginisang Kalabasa at Sitaw
Scrambled egg with tomatoes 1 piece egg ( 86kcal) 1 med tomato with Pork 1 cup vegetables (32kcal) Sinigang na Bangus 1 slice medium (41 kcal)

Longganisa 1 piece (122kcal) Gata (2 TBSP) (90Kcal) labanos)

Arroz Caldo with Tripe (tuwalya)
21 2 cups thick consistency (150 kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
and Egg
3/4 Cup Tuwalya (41 kcal) Ground Pork Guisado with Sayote 1/2 cup ground beef (262kcal) Sweet and Sour Fish with carrots 1 piece medium(41 kcal)
CYCLE MENU
WEEK FOUR

₱20.00 ₱25.00 ₱25.00

Nilagang Mais with
Margarine 1 medium size (200 kcal) Steamed Rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
Pork Nilaga with

Boiled Egg Margarine 2 tsp (95kcal) pechay and baguio 2 slices 4x2 cm thick (pata) ( 172kcal) Paksiw na Galunggong with sitaw 3 pcs fish medium size (123 kcal)
beans
22
Coffee with Milk and Sugar Powder Milk (4TBSP/cup) (170kcal) 1 cup vegetables 1 cup vegetables (32kcal)

Ginataang Munggo 1 cup (325kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
2 TBSP Sugar (40kcal) Lumpiang Toge 1 piece ( 137kcal) 1/2 cup vegetables /carrots/ baguio
23 beans (16kcal)
Pandesal with Margarine 3 pieces small (100kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
Scrambled egg Margarine 2 tsp (95kcal) Pork Sinigang 3 slices matchbox size pigue(366kcal) Chicken Tinola with Papaya and 2 piece wings medium (172kcal)
Malunggay
24
1/2 cup vegetables (kangkong, sitaw,

Coffee with Milk and Sugar Powder Milk (4TBSP/cup) (170kcal) 1/2 cup vegetables
okra) (16kcal)

Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
25 Ginataang Halo-Halo 2 cups thick consistency (412 kcal)Ginataang langka with dilis 1 cup langka (32kcal Pinakbet with Pork and Bagoong 2 slices pork ham (244kcal)
Pineapple 2 slices (80 kcal) 1/2 cup vegetables(16kcal)
Steamed Rice 1 1/2 cup (300kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
Ginisang Kalabasa at
Scrambled egg with tomatoes 1 piece egg ( 86kcal) 1 med tomato Sitaw with Pork 1 cup vegetables (32kcal) Sinigang na Bangus 1 slice medium (41 kcal)
26
Longganisa 1 piece (122kcal) Gata (2 TBSP) (90Kcal) labanos)
Steamed Rice 1 1/2 cup (300kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
27
Arroz Caldo with Tripe
2 cups thick consistency (150 kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
(tuwalya) and Egg
28 3/4 Cup Tuwalya (41 kcal) Ground Pork Guisado with Sayote1/2 cup ground beef (262kcal) Sweet and Sour Fish with carrots 1 piece medium(41 kcal)
CYCLE MENU
WEEK FIVE

₱20.00 ₱25.00 ₱25.00

Nilagang Mais with Margarine 1 medium size (200 kcal) Steamed Rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
Boiled Egg Margarine 2 tsp (95kcal) Pork Nilaga with pechay 2 slices 4x2 cm thick (pata) ( 172kcal) Paksiw na Galunggong with sitaw 3 pcs fish medium size (123 kcal)
and baguio beans
29 Coffee with Milk and Sugar Powder Milk (4TBSP/cup) (170kcal) 1 cup vegetables 1 cup vegetables (32kcal)

Ginataang Munggo 1 cup (325kcal) Steamed rice 1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)
1/2 cup vegetables /carrots/ baguio beans

2 TBSP Sugar (40kcal) Lumpiang Toge 1 piece ( 137kcal)
30 (16kcal)
Chicken Tinola with Papaya and
Scrambled egg Margarine 2 tsp (95kcal) Pork Sinigang 3 slices matchbox size pigue(366kcal) 2 piece wings medium (172kcal)
Malunggay
1/2 cup vegetables (kangkong, sitaw,

Coffee with Milk and Sugar Powder Milk (4TBSP/cup) (170kcal) 1/2 cup vegetables
okra) (16kcal)
References:
1. Food Exchange Lists for meal Planning by
2. The Philippine Food Composition Tables 1997
Prepared by: Noted by:

JO2 Arrianne A Obias, RND JSSUPT FELIXBERTO S JAGORIN JR
Food Service Monitoring Officer Director for Welfare and Development Division

Cycle Menu Nutritionally Adequate Meal For A Healthy Individual Per Day Meal Plan 2000 Calories Cho:295 Pro:74 Fat:55 Week One

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Cycle Menu Nutritionally Adequate Meal For A Healthy Individual Per Day Meal Plan 2000 Calories Cho:295 Pro:74 Fat:55 Week One

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CYCLE MENU

Nutritionally Adequate Meal for a Healthy Individual per Day

2 cups noodles (200kcal) Chicken Adobo with internal

1/2 cup vegetables (carrots/sayote)16 kcal

thick consistency 4 TBSP Milk (170kcal) Fried Vegetable Lumpia with

Calorie Content 350 kcal

Pandesal with Margarine 3 pieces small (100kcal) Steamed rice

Oil used in cooking (90kcal/2tsps)

Coffee with Milk Powder Milk (4TBSP/cup) (170kcal)

Calorie Content 692 kcal

Oil used in cooking (90kcal/2tsps) Pineapple

Powder Milk (4TBSP/cup) (170kcal)

5 Longganisa chorizo style 2 pieces(244 kcal)

Singkamas 1/2 cup (16kcal)

Calorie Content 736 kcal

Calorie Content 719 kcal

Calorie Content 674 kcal

2 medium chicken wings (164 kcal) 1/2 cup vegetables

1/2 cup (16kcal)

692 cal 462kcal

2 pieces Dinuguan (Internal Organs) 1 1/2 cup meat (cube)lean (244kcal)

1/2 cup vegetables 1/2 cup vegetables

Fats (oil for kooking) (90kcal)

697 kcal 584 kcal

1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)

1/2 cup sitaw (16 kcal) 1/2 cup vegetables

Gata (2 TBSP) (90Kcal) Oil used in cooking (90kcal/2tsps)

1/2 cup ground pork (pork belly)(385kcal)

807 kcal 476 kcal

1/4 cup dilis (41kcal) Alamang 1 1/4 TBSP (41kcal)

2 slices (80 kcal) 1/2 cup vegetables(16kcal)

Pastillas Candy 1 piece (20kcal)

469 kcal 621 kcal

1/2 cup vegetables Sinigang na Bangus 1 slice medium (41 kcal)

1 cup vegetables (kangkong, labanos,

Oil used in cooking (90kcal/2tsps) lakatan 1 piece (40kcal)

775 kcal 413 kcal

1 1/2 cup (300kcal) Steamed Rice 1 1/2 cup (300kcal)

Nutritionally Adequate Meal for a Healthy Individual per Day

MEAL PLAN 2000 CALORIES CHO:295 PRO:74 FAT:55

BREAKFAST LUNCH Recommended DINNER

1 egg (86kcal) apple 1 piece medium (80kcal)

1/2 cup vegetables /carrots/

2 TBSP Sugar (40kcal) Pineapple 2 slices (80kcal)

Calorie Content 665 kcal 744 kcal 528 kcal

Oil used in cooking (90kcal/2tsps) Oil used in cooking (90kcal/2tsps)

Calorie Content 581 kcal 682 kcal 561 kcal

Hotdog 2 pieces (288kcal) 1/2 cup pineapple/carrots(40)

Meat Med Fat 2 2 Sugar 4 4

591 512 635 1738

Meat Med Fat 2 Sugar 4

665 519 528 1712

Meat Med Fat 2 Sugar 4

581 682 561 1824

Meat Med Fat 2 Sugar 4

674 622 466 1762

674 652 480 1806

Nutritionally Adequate Meal for a Healthy Individual per Day

MEAL PLAN 2000 CALORIES CHO:295 PRO:74 FAT:55

BREAKFAST LUNCH DINNER

₱20.00 ₱25.00 ₱25.00

2 TBSP Sugar (40kcal) apple 1 piece medium (80kcal)