How To Prepare Filipino Diet Meal Plan for Weight Loss (Free 30-Day Meal Plan)

When your blood sugar drops and you get hungry, you tend to eat everything you can get your hands on. This is why many of us choose the nearest fast food restaurant with unhealthy options. Meal planning solves this problem because it enables you to have a balanced meal at your disposal, loaded with nutrient-dense food that is prepped and ready to go. Now the question is, how should you do it?

Related: How To Start a No Rice Diet to Lose Weight (Free Diet Meal Plan)

Table of Contents

What Is a Meal Plan?

Meal planning is the process of planning and writing down any of your meals a week or month in advance either for yourself or your family. It is a simple way to help you achieve your fitness goals, whether you are attempting to lose weight or simply improve your nutrition by giving your body the nutrients it requires to function and remain healthy.

Benefits of Meal Planning

There are various benefits to preparing your meals ahead of time that may help you lose weight while improving your health. Some of these include the following:

1. Learning Portion Control

You will be able to observe how much you are consuming if you plan your meals. This also keeps you from overeating at restaurants, which provide far more food than your body needs.

2. Eating Healthy Meals

Unhealthy meals are frequently selected for their convenience. Fruits, veggies, whole grains, and legumes will become more convenient and consumed more often if we take the time to plan meals, prepare a grocery list, and have them on hand.

3. Saving Time

It’s hard enough to be hungry, but getting hungry and realizing there are no meals prepared beforehand is doubly hard. With meal planning, you may have a nutritious dinner ready in minutes, so you won’t stand in front of your fridge or cupboard contemplating what to make. 

4. Saving Money

Conserving money is a goal we all strive for, and meal planning is a fantastic way to get started. In addition to avoiding dining out, meal planning also entails purchasing goods in bulk, saving you a lot of money in the process. Sticking to the grocery list also helps you prevent impulsive purchases.

5. Avoiding Food Waste

When it comes to meal planning, you go to the grocery store with a strategy in mind on how you will use each item. This way, you will not have to worry about food going bad because you know exactly what each food will be used for. Taking the time to prepare your meals ahead of time is well worth the effort, whether you are cooking for your whole family or just yourself. The trick is to devote a small amount of time each week. 

However, it has a few disadvantages worth noting. With meal planning:

  • You may not feel like cooking after work
  • The dishes you thought would be delicious might be a disaster
  • You are required to be organized and disciplined, attributes which you may lack
  • You will need to make a timetable and follow it as closely as feasible, which again requires discipline

Many people have different ideas about meal planning. Some people make a grocery list based on the meals they expect to cook and consume over the week. Others prepare and divide out all of their meals using meal prep containers, allowing for less cooking throughout the week. Others get a combination of the two! Just a reminder that the most important aspect of good meal planning is making sure you prepare everything you planned on preparing each week. But how should you actually plan your meals?

How To Prepare Filipino Diet Meal Plan

When planning your meals for weight loss, ensure that the three macronutrients– carbohydrates, protein, and fats–are all present. Carbohydrate-rich foods should provide 55% of the calories, while fats and proteins should provide the remaining 30% and 15%, respectively. 

Also, remember to drink plenty of water, ideally at least 8 glasses a day. Otherwise, you run the danger of being dehydrated. 

Below are some tips if you have no idea where to start!

  • Choose a meal time that you find difficult to prepare. If you always struggle with what to eat during dinner, you might want to focus on this meal first and plan ahead to save time and money.
  • Plan out what you will eat for the said meal for the following three days. If you are looking for a place to start, check in your cupboard for some ingredients you already have.
  • Put your scheduled meals on paper, on a calendar, in an app, or print off one of “my meal planner” templates and hang it on the fridge.
  • Make a grocery list based on your planned recipes. Stick to your shopping list as much as possible. Meal preparation can help you save money in this way.
  • Make the meals you have planned a reality by actually preparing them. You do not have to accomplish everything precisely as you planned, but at least attempt it for three days until you can finally follow it for a week, eventually up to a month! Make wonderful home-cooked meals to use up your ingredients.

Free Sample 30-Day Filipino Diet Meal Plan for Weight Loss

Are you finding it hard to make your own meal plan? Here’s a sample 30-day meal plan you can follow, download, and print for free! 

Disclaimer: The sample meal plan below is for educational and informational purposes only and is not intended to substitute medical advice. Dietary needs vary based on age, sex, height, weight, physical activities, and any chronic health illnesses. Before starting any diet, speak with your physician and/or nutritionist-dietitian.

Download our free 30-day Filipino diet meal plan in printable PDF

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Download our free 30-day Filipino diet meal plan in printable PDF format

General Guidelines

  • Servings of meat (fish, chicken, pork, and beef): 2-3 matchbox sizes only
  • Servings of salads: 1-2 cups (128g/cup) 
  • Servings of rice/pasta/root crops: 1 cup (120g)  
  • Servings of any bread: 1-2 pcs.
  • Servings of spread: 1 tbsp only (5g)  
  • All meat should be lean as they are generally low in fat. Lean meats are chicken breast, pork tenderloin, beef sirloin, tilapia, mackerel, and salmon in fish
  • Drink a lot of water (at least 8 glasses a day); drink a glass of water before and after a major meal 
  • Take a moment to think about whether you are actually hungry/just craving/bored  
  • Avoid processed foods (i.e., canned or packaged foods; chips; and fast food), fried foods, as well as foods that are too sweet or salty  
  • Use olive or canola oil at home and avoid reusing the same oil for frying as it increases the number of free radicals in the body, which can lead to inflammation, which is the underlying cause of most diseases such as obesity, heart disease, and diabetes
  • Eat major meals at the same time every day 
  • Social events are a dieting minefield; attend them with caution, and go prepared   
  • Familiarize yourself with calorie counting; always check calorie contents in food labels  
  • Light-intensity physical activities (at least 30 mins/day) are recommended. Exercise but do not overexert yourself if you are running on just 1,500 calories a day

Our free simple 30-day weight loss meal plan can help you lose weight while eating healthy foods. This is a 1,500-calorie diet plan designed to keep you feeling energized and satisfied while reducing calories so you can lose about 1 to 2 pounds each week. This diet also includes the best Filipino meals for weight loss, featuring high protein and fiber foods that will help you lose weight by keeping you feeling full longer.

Keep in mind that if you are an active and a bigger individual with a lot of muscle mass, this calorie-per-day diet may not be enough for you. For example, 1,500-calorie diets are usually designated for individuals with light-intensity physical activities. They are not suitable for some males who have athletic built bodies or active persons of any gender as these groups of individuals may need to consume more daily calories for their body system to function well and get enough nutrients from food. 

Before starting any new diet, a consultation with your nutritionist-dietitian is still preferable to know the exact number of calories recommended for you.

Tips and Warnings

1. Losing weight goes beyond a diet meal plan

It is about making a lifestyle change, and the best way to do this is by adopting new habits that become second nature to you over time. So instead of looking for quick fixes, set yourself up for success by incorporating these gradual changes into your life.

2. Food should be fuel for your body—not just something you shove down your throat because it tastes good or makes you feel better temporarily

To fuel your everyday activities and perform at your best mentally and physically, you must consume adequate calories with an emphasis on nutrient-dense meals.

You need real nutrients from real ingredients like lean proteins from chicken breast or tokwa; healthy fats from nuts and seeds; whole grains like white rice or quinoa; leafy greens such as cabbage, talbos ng kamote, or lettuce; fruits such as papaya, watermelon, and mangoes which are loaded with antioxidants; legumes which provide protein while also being low in fat, and the list goes on.

3. Do not be intimidated by the word “meal plan”

Weight loss that is moderate and consistent is simpler to sustain psychologically as well as physically. Anything can be adjusted according to your food preferences. It is for you, so do not worry if you cannot actually follow the exact ingredients and amounts. 

Remember, meal plans are designed to be a guide, not a set of strict regulations that induce stress. If you do not like eating the same thing every day, planning is even more crucial to save time and money and make good choices. You may cook a large amount of chicken or other meat and use it in a variety of dishes throughout the week.

4. Following a meal plan is not the only way to lose weight

You will need to combine it with regular exercises to create a calorie deficit. As a result, you will benefit from decreased health risks, a healthy metabolism, stronger muscles and bones, a longer life span, and a healthier heart and lungs.  

5. Preparing a weight loss diet meal plan has a learning curve

For first-timers, the process of creating a diet meal plan from scratch might take a bit longer. But once you have established a strategy, you will eventually speed through the routine. It will feel good to get organized, and it will feel even better to achieve your weight loss goals. So give yourself enough time to complete the preparation steps and stick to your meal plan.

Frequently Asked Questions

1. I am diagnosed with diabetes and hypertension. Can I use this 30-day meal plan?

A good meal plan for diabetes and hypertension tells you when, what, and how much to eat to provide the nourishment you need while staying within your target blood sugar and cholesterol levels, as well as allowable sodium consumption. 

A consultation with your registered nutritionist-dietitian is a must to make sure that the meal plan you will follow is individualized and will take into account your medical condition, preferences, and lifestyle, as well as any medications you are taking.

2. Is the 30-day meal plan applicable too for kids?

Children’s meals should not be restricted to a certain number of calories as suggested in this article’s sample meal plan for weight loss. Thus, these meals may be followed but the serving sizes should depend on your child’s appetite. 

3. Is the 30-day meal plan applicable too for the elderly?

Nutritional requirements differ by age, hence the meal plan in this article may not be the best for those in their 60s. The food and beverages that make up their healthy diet may need to be different as older persons will need to consume less for some nutrients and more for others, in general. For a safe, individualized meal plan, a consultation with a registered nutritionist-dietitian is advised.

4. I see some foods in the meal plan that I am allergic or intolerant to. What should I replace them with?

Learning how to substitute ingredients with what is in the recipe and its alternative cooking methods should come in handy. You should be able to make necessary changes in the meal plan according to your medical conditions such as having food allergies and intolerances. For example, if you are allergic to eggs, you may choose to use tofu instead as they have almost similar nutritional values.

5. I suffer from an eating disorder, specifically binge-eating disorder. How can meal planning help me?

Controlling food consumption with a systematic approach is critical while recovering from Binge Eating Disorder (BED). Structured eating is the process of planning meals in order to have a healthy, balanced diet and a pleasant connection with food. When it comes to your dietary demands, a registered nutritionist-dietitian can guide you with your meals and eating habits.

6. Is the meal plan presented here low in carbohydrates or calories? What’s the difference anyway?

The free meal plan in this article is low in calories for a normal, healthy individual who has a recommended Total Energy Requirement (TER) that ranges from 2,000 to 2,500 calories in a day.

A low-calorie diet is a structured eating plan that limits daily caloric consumption, usually to lose weight. This entails eating between 1,200 and 1,500 calories per day, resulting in a calorie deficit that can contribute to weight loss. On the other hand, a low-carbohydrate diet prioritizes protein and fat, thus carbohydrates such as grains, starchy vegetables, and fruits are limited. Its goal is to make the body burn stored fat for energy, resulting in weight loss.

Bermonica Satuito, RND

Bermonica Satuito is a Registered Nutritionist-Dietitian (RND) who earned her degree from the University of the Philippines (UP) Los Baños. She is currently practicing in the medical aesthetics industry after working in research at WHO (World Health Organization) Philippines. Qualified and trained in educating individuals to achieve optimum well-being, she writes and creates content about health on various platforms. Youth leadership, community volunteering, SDGs, ASEAN, and entrepreneurship are among her interests.

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