This is a sample meal plan I made for a client who is a young professional working at a corporate office in Manila.
He has just started getting back to his workout routine but he finds it challenging to keep his energy levels up during his training sessions.
Based on our nutrition assessment, he was undereating. This is probably the reason why he doesn’t find consistency in his workouts because he often feels exhausted at work during his training days.
Best Diet Meal Plan Philippines
If you noticed, food at lunch are also the same for dinner. This is because he can only find time to cook one dish a day as he is busy with work and commute. So in this meal plan, he only needs to cook one dish and have them for both lunch and dinner. He eats outside sometimes but still refers to the meal plan to guide him on what to order.
He was able to sustain his training during the entire program and was happy to tell me that he felt improvement in his training performance, felt more energized at work, and cooking once a day worked for him.
This meal plan was made for a generally healthy individual. If you have certain disease conditions or not aware of your current nutritional status, please consult a nutritionist-dietitian before following a certain dietary regimen.
Low Calorie Meal Prep
Please note that in a low calorie diet, micronutrients may be lacking. It may help if multivitamin supplements are taken while in this diet.
This meal plan was made for generally healthy individuals. If you have certain disease conditions or not aware of your current nutritional status, please consult a nutritionist-dietitian before following a certain dietary regimen.
It allows you to enjoy the health benefits of vegetarian diet but makes room for animal-based foods since these are good sources of protein, fat and micronutrients as well.
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In my opinion, it can be affordable for the typical Filipino budget. Prices of fruits and vegetables have significantly increased over the years and especially during the pandemic, and so are the prices of meats and fishes. If we lessen our budget for meats and increase our budget for plant-based foods, shifting to from meat-based diet to Flexitarian diet will NOT necessarily increase our food expenses.
Potatoes can be easily incorporated in a Flexitarian diet. Curries with Potatoes and Peas as main dish, Cheesy Potato Caldereta where a small amount of meat can be retained, Fries or Baked Potatoes can be eaten during snacks, and Hash Browns for breakfast. Aside from complex carbohydrates, potatoes are good sources of potassium, vitamin C and dietary fiber.
Plant-based foods can be good sources of protein. For example, a medium-sized potato contains about 3 grams of protein. 1 cup of rice contains about 4 grams of protein while vegetables contain about 2 grams of protein per cup. With proper meal planning, it is possible to get adequate protein when on a Flexitarian diet.
Easy Filipino Vegetable Recipes
Definitely! There are lots of plant-based options in the Filipino cuisine. I made a very Pinoy Flexitarian Diet and it was one of the easiest meal plan I made.
For people with obesity, diabetes, and other disease conditions, please consult a nutritionist-dietitian before following this diet so that you can be guided properly in terms of food quantity, balance and variety.
I didn’t have problems with overweight and obesity because my own struggle actually is in gaining weight. I have always been that “payat” girl in school. While our fat-phobic society favors the slim, I am fully aware of the disadvantages of being underweight and I have also felt the stigma and judgement towards people who are “payat”.
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While most of my clients want to lose weight, I also have clients who want to gain weight and I tell you, just as what I have experienced myself – gaining weight is not easy. Just like losing weight, gaining weight also needs a lot of work. Some people think it’s just about “eating more” but it’s more complicated than that.
I haven’t thought of creating a weight gain meal plan but then I get a lot of messages and comments from my Facebook page asking for a weight gain meal plan so here it is:
While it may be tempting to take the “easy” route to weight gain, that is, to eat high-calorie processed foods like pizza, fast foods, processed foods and sugary beverages – as a nutritionist-dietitian I would not recommend that route for obvious reasons.
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We want to gain weight but we also want to make sure that we don’t gain an unhealthy lifestyle that would most likely lead us to chronic diseases such as hypertension, heart diseases, diabetes and some forms of cancer. Yes, these diseases can also affect us lean people if we are not careful with what we eat.
Skipping meals – breakfast, lunch or dinner – can make you miss out on the calories that these meals provide. Hence, spread out your meals throughout the day to make sure that your meet your total daily calorie requirement.
Once you have established eating 3 meals a day, it can also be helpful if you add snacks in between meals – morning snack, afternoon snack and/or evening snack to get that calorie surplus we need to gain weight.
Day, 1,300 Calorie Meal Plan: Recipes & Prep
When we say we want to gain weight, we often mean we want to gain muscles. Besides, it’s easier to gain weight with muscles because muscles weigh more than fats. So, the best way to gain muscles is through nutrition PLUS resistance training aka weight training aka strength training. Examples are:
Rest is equally important as exercising when it comes to weight gain because it is during rest that your muscle “builds” from the wear and tear of exercise, provided that you have your nutrition covered.
This is why it’s important to consult a nutritionist-dietitian to determine your individual caloric requirement and macronutrient needs, plus information on how you can work on achieving your specific health goals given the resources you have at the moment.
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To gain weight, we often need to eat MORE which means spending more money on food, which can be a pain in the ass to some, if not most of typical Pinoys (like me :-D). Hence, it is important that we PLAN our meals ahead to be able to maximize our resources which include money, time and effort. Here are my bonus tips:
It may also help if you set a food budget prior to meal planning. Then, compare your actual food expenses to your set food budget and assess if your food budget is realistic.
To help you save time and effort, you can incorporate convenience foods to your meal plan. Add easy-to-prepare and ready-to-eat food items, especially for breakfast and snacks. Examples are canned goods, ready-made sauces, bread slices, sandwiches, instant oatmeals, etc.
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I am the one tasked at home to monitor food expenses on top of making sure we sustain a healthy diet for the family so I know the struggle. But, if I was able to rise up from being underweight, got stronger and stayed within food budget while juggling motherhood and career, I believe you can, too.
If I was able to rise up from being underweight, got stronger and stayed within food budget while juggling motherhood and career, I believe you can, too. Grace Banal, RND
Please note that this sample meal plan is for general information only and is intended for healthy individuals and not to be used for medical nutrition therapy. If you have medical conditions and wish to have a diet plan that suits your specific needs, please consult a registered nutritionist-dietitian.
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Pregnancy is NOT the right time to go on a diet – mapa-Ketogenic diet man yan o Intermittent fasting, juicing and other fad diets that promote too much or too little of a certain food or nutrient.This is because being on “a diet” without proper medical supervision may put you and your baby’s risk for malnutrition.
At dahil ang nutrition month theme natin ay nakasentro sa FIRST 1000 days of life – kasama dito ang 270 days of pregnancy, may I present you:
Siyempre 1-week sample meal plan lang ito kaya please keep reading for more tips to guide you on your diet throughout pregnancy.
Calorie Meal Plan To Lose Weight
You’re having a baby? Congratulations! And good job for being here because it shows that you are taking steps towards a healthy pregnancy. ?
Please talk to your OB-GYN before following any diet and exercise regimen and/or taking dietary supplements. For more information about nutrition during pregnancy, please consult a licensed nutritionist-dietitian.
Majella, M. G., Sarveswaran, G., Khrishnamoorthy, Y., Arikrishnan, K., & Kumar, S. (2019). A longitudinal study on high risk pregnancy and its outcome among antenatal women attending rural primary health centre in Puducherry, South India.
Try Palapa, Filipino Flavors Make Meal Prep Easy
Ross, C., Caballero, B., Cousins, R., Tucker, K., & Ziegler, T. (2014). Obesity: Epidemiology, Etiology and Prevention. In A. Ross, B. Caballero, R. Cousins, C. Tucker, & T. Ziegler (Eds.),
Stoggianni, A., Lendahls, L., & Thunander, M. (2019). Obstetric and perinatal outcomes in pregnancies complicated by diabetes, and control pregnancies, in Kronoberg, Sweden.
At para sa araw ng mga puso, may I present
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