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Grocery List

The document provides a detailed Filipino grocery list categorized by protein, vegetables, fruits, grains, and other items, along with their respective calorie counts. It also includes a 7-day meal plan designed to total 1,000 calories per day, featuring traditional Filipino dishes for each meal. Each day outlines specific breakfast, lunch, snack, and dinner options to help manage calorie intake.

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patrick.nahial001
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223 views3 pages

Grocery List

The document provides a detailed Filipino grocery list categorized by protein, vegetables, fruits, grains, and other items, along with their respective calorie counts. It also includes a 7-day meal plan designed to total 1,000 calories per day, featuring traditional Filipino dishes for each meal. Each day outlines specific breakfast, lunch, snack, and dinner options to help manage calorie intake.

Uploaded by

patrick.nahial001
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Here’s your Filipino Grocery List with Calorie Counts in plain text format:

🥩 Protein

 Chicken breast (100g) - 165 kcal


 Chicken leg (skinless, with bone) - 180 kcal
 Ground chicken (50g) - 110 kcal
 Egg (1 piece) - 70 kcal
 Tofu (1/2 cup) - 95 kcal
 Bangus (100g) - 190 kcal
 Tilapia (100g) - 130 kcal
 Shrimp (5 pcs) - 80 kcal
 Pork bits (30g) - 120 kcal

🥬 Vegetables

 Tomato (1 medium) - 20 kcal


 Kangkong (1 cup, cooked) - 40 kcal
 Ampalaya (1 cup, cooked) - 50 kcal
 Repolyo/Cabbage (1 cup, cooked) - 35 kcal
 Sayote (1 cup) - 25 kcal
 Talong/Eggplant (1 medium) - 35 kcal
 Sitaw (1 cup, cooked) - 40 kcal
 Malunggay leaves (1 cup) - 20 kcal
 Munggo (1/2 cup, cooked) - 110 kcal
 Cucumber (1/2 cup) - 8 kcal
 Mixed gulay for ginataan (1 cup) - 60 kcal

🍌 Fruits

 Latundan banana (1 small) - 90 kcal


 Boiled saba (1 piece) - 120 kcal
 Mango slice (1/4 fruit) - 60 kcal
 Suman (1 small) - 120 kcal

🍞 Grains & Carbs

 White rice (1/2 cup) - 100 kcal


 Oats (2 tbsp) - 70 kcal
 SkyFlakes (3 pcs) - 120 kcal
 Pandesal (1 piece) - 120 kcal
 Crackers (2 pcs) - 50 kcal
 Toast bread (1 slice) - 80 kcal

🍴 Others

 Peanut butter (1 tsp) - 30 kcal


 Yogurt, plain (1 small cup) - 100 kcal
 Coconut milk (1/4 cup) - 100 kcal
 Cooking oil (1 tsp) - 40 kcal
 Soy sauce, vinegar, spices - Negligible
 Coffee, tea (plain) - 0 kcal
 Chocolate (1 small square) - 50 kcal
 Wafer or candy (small) - 50–70 kcal
 Halo-halo scoop (small) - 100 kcal

🗓️7-Day Meal Plan (Filipino Style, 1,000 Calories per Day)

Day 1

 Breakfast: Boiled egg, 1 slice pandesal, black coffee


 Lunch: Grilled chicken breast, ensaladang kamatis, 1/2 cup rice
 Snack: 1 small banana (latundan)
 Dinner: Chicken tinola (sabaw + veggies + chicken leg), 1/3 cup rice

Day 2

 Breakfast: Oatmeal with 1 tsp peanut butter, 1/2 banana


 Lunch: Paksiw na bangus, steamed kangkong, 1/2 cup rice
 Snack: 5 pieces SkyFlakes
 Dinner: Sauteed ampalaya with egg, 1 piece lumpiang togue, 1/3 cup rice

Day 3

 Breakfast: Boiled saba, 1 tsp peanut butter, tea or coffee


 Lunch: Grilled tilapia, cucumber & tomato salad, 1/2 cup rice
 Snack: 1 square chocolate or 1 slice cheese
 Dinner: Ginisang repolyo with tofu, 1/3 cup rice

Day 4

 Breakfast: 1 egg + 1 slice toast, coffee with 1 tsp creamer


 Lunch: Adobong sitaw with ground chicken, 1/2 cup rice
 Snack: 1 small mango slice
 Dinner: Sinigang na hipon (broth + veggies + 2 pcs shrimp), 1/3 cup rice

Day 5

 Breakfast: Yogurt + 1 tbsp oats


 Lunch: Chicken adobo (skin removed), steamed sayote, 1/2 cup rice
 Snack: 1 chocolate wafer or candy
 Dinner: Pinakbet with pork bits, 1/3 cup rice

Day 6

 Breakfast: Boiled egg + 2 pcs plain crackers, black coffee


 Lunch: Ginataang gulay with shrimp, 1/2 cup rice
 Snack: 1 scoop halo-halo (ice, gulaman, banana, little milk)
 Dinner: Tortang talong (less oil), 1/3 cup rice

Day 7

 Breakfast: 1 small suman, black coffee


 Lunch: Grilled bangus belly, cucumber with vinegar, 1/2 cup rice
 Snack: 5 pcs roasted peanuts
 Dinner: Ginisang munggo with malunggay, 1/3 cup rice

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