Healthy Meal for the whole week

[leslee_santos]

Hi sises baka you can share some recipes that are affordable and healthy

thanks

[Genie Organic]

Hi,

Im selling organic eggs, salted eggs, fertilized duck eggs, chicken, and pork.

Here's my number 09153997896

Genie.

[piggyxoxo]

Dinner suggestions for 2

Monday:

Roasted chicken legs served with mashed sweet potatoes and salad

Tuesday:

Baked fish with soup and salad

Wednesday:

Pork chops with steamed veggies

Thursday:

Sauteed veggies with noodles

Friday:

Leftovers

I have a food diary at www.cuttingoffsugar.blogspot.com in case you need ideas. All the recipes are quite easy and I find them on google. Feel free to leave any suggestions or comments.

[tinaako]

you can make ahead grilled chicken salad..very quick to prepare and will last around 5 days..

you should buy the greens ahead and use salad spinner or just make sure na the leaves are not wet, kasi if wet, soggy salad siya.

then ikaw na bahala sa dressing..very refreshing and healthy talaga ang salads..basta incorporate ka lang ng proteins and carbo (like croutons).

[hoteamocha38]

these are my healthy baon sa work w/o rice


-di ko lam ano tawag dto ground beef with cubed  kamote instead of  potatoes, with carrots,and bell pepper.

-ampalaya with tuna
-mixed veggies (ginisa sayote/carrots/chinese cabbage)
-toge with tuna
-sliced apples with 1 jumbo hotdog
-fruit salad(grapes/ponkan/saging)
 

[piggyxoxo]

take a whole chicken, chop up the pieces and marinade the parts in separate bags or glass containers. Freeze and defrost in the fridge the night before and serve with veggies. This is a super easy way to make a meal. A whole chicken usually lasts me and bf for a whole week. Go crazy and creative with the marinade. Thai, indian, morroccan, mexican etc.

Works well with beef, pork and tofu too. For the side dishes I usually prepare steamed or stir fried veggies. The whole cooking process usually takes an hour.

For breakfast I usually  have fruit/veggie smoothies. I buy frozen fruit in bulk, defrost single serve portions the night before and in the morning I blend everything in the magic bullet along with a handful of veggies (spinach, arugula, carrots, tomatoes, peppers etc.) This is an easy way of getting my needed daily intake of veg.

[avesoriano]

I wAnt something that i can just stock in the fridge for
A week.... Something that is not processed and still healthy

[twelvth_goddess]

Some of the things I pack when I go to work now that I'm on a calorie counting diet:

- chicken breast marinated in olive oil, calamansi, and salt/pepper grilled for 15 minutes in the oven
- hard boiled egg or sweet potatoes (for snacking)
- drained tuna and 2 slices of sugarless whole weat bread
- mashed baby potatoes with olive oil and salt/pepper
- chicken  breast soup and 2 slices of sugarless whole weat bread
- grilled cream dory
- grilled tuna or tanigue
- fuji apples

[avesoriano]

Fuji apples- i assume everyday?

[twelvth_goddess]

^Yup, I love apples. I buy them from market market.

[avesoriano]

I went fruit shopping kanina sa rob. As in 50-70 per peice na pala yun. How muh ang apples sa market market.. So you buy i week stash na ng apples? 

Im trying hard to count on my sugar din e... Yung menu mo sis for 3 meals na?

[twelvth_goddess]

^Mura lang sis sa Market market eh. the prices range from 25-60 per piece but I'd usually buy the medium sized ones for 40/piece. Actually, I pass by everyday since it's near my office. pero pwede din naman i-stash yon. Sa rob mejo mahal talaga sis

I only eat 1 full meal a day na dapat no more than 400 calories. Usually it's chicken breast or grilled fish with brown rice or soup. Malakas ako mag-snack kaya I make sure to bring my own snacks kase pag bibili lang ako sa labas, it's hard to control plus there's a risk of buying junkfood diba? With fruits, I'ma lso very careful. Kase I love bananas but they're very high in calories and sugar din. Apples are better plus it's rich in fiber.

Yung chicken and fish ko sis, I marinade them in advance tapos I just store them in our chiller. Pero a couple of minutes before I grill them, I marinade them again for a little bit para mas malasa

[avesoriano]

I thought of stocking those jacobs biscuits too. Effective ba? Pero di ko gets e 400 cal per serving ba yun? E di parang rice na rin kasi di ba med whole grain rice is like 350 cal. Okay sana siya istock with the nestle lite cereal

Teka 400 cal in a day? Isnt  that too low? Di ba usually 1200-1500?

[twelvth_goddess]

^1200 calories per day ako sis. My main meal for the day shouldnt be more than 400 calories since I love to snack

I havent tried jacobs biscuits but I know that crackers and biscuits are high on calories too. You can stock up on Fitnesse cereal or oatmeal tapos use skim milk. You can also buy granola bars pero once per day lang ako nagga-ganon kase they're very sweet naman. Actually madame din options sis, I eat rice din naman. But as much as possible, red or brown rice. Pag white rice, half a cup for the day lang.

[avesoriano]

Waaah you make it sound so easy. One reason im still awake right now
Is im still hungry...Okay lang ba gayahin ko week menu mo?

How many times do you snack. I heard from jillian michaels doat every 4 hours daw tayo kumakain

[twelvth_goddess]

^Oo naman sis It wasnt easy at first but I have a goal now kase plus I've been going to the gym but napapansin ko hinde ako naglo-lose ng weight kase ang laka sko kumain. So finally i decided to do something about my eating habits and I;ve seen results It's inspiring and it'll make you push harder. Sa una, hirap i-control yung discipline.

I snack a lot sis, when I get  bored kase I eat. I eat every 2 hours. Apples, half ng sweet potatoes, ganyan. Tapos may main meal ako. Tanggalin mo lang yung mga matatamis masyado. I dont even go to Starbucks, hardly na lang talaga. Choose lang lage between the lesser evil. If I want coke, I'd get coke zero. If I want white rice, I'd eat half a cup. Kaya hinde sad kase I can eat what I want but controlled yung portions

[avesoriano]

Sana nga meron website or blog for filipino healthy recipes. Most kasi nakikita ko westernized. Most of the ingredient are hard to find. Not to mention they Often call for baking

^ sis other than apple ano pa ba less in calories?

[zelnluv]

Sana nga meron website or blog for filipino healthy recipes. Most kasi nakikita ko westernized. Most of the ingredient are hard to find. Not to mention they Often call for baking

^ sis other than apple ano pa ba less in calories?

I hope this thread will continue.

Will really appreciate your thoughts in the Healthy Meal Plan.

Yung madali lutuin at pwede ibaon sa office.

[twelvth_goddess]

Sometimes, I check Erwan Heusaff's blog for healthy recipes. Kaso nare-replicate ko lang pag may time pag weekends.

[domestic diva]

One of my favorite meals was ginisang  150 grams of ground chicken seasoned with salt, pepper
And paprika. Then I add Baguio pechay na sliced. Same din when I would use ground beef.

For snack, an apple or small orange.

Unlimited green tea or corn tea.