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Health Goal
Kai Llaban: Nutritionist
Sample
Meal Plan
Nourish yourself right
It is said that "what you eat is what you are." Food affects the mood, productivity,
and overall health of a person.
Breakfast
1 egg
1 cup cucumber
1 piece of toast
1 cup coffee
The egg is a source of high-value protein and cholesterol needed for the body. Limit egg consumption to 3 pieces per week on average.
Lunch
1/2 slice of a palm-size meat
1/2 pc. corn on the cob
1/2 cup gabi
1 cup bok choy
Corn or root crops are good substitutes for rice. You can only get Vit. B12 from meat and other animal sources, but limit the portion of meat intake.
Dinner
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1 slice grilled fish
1 cup sauteed taugi
1 cup cubed papaya
1 cup green tea
Dinner is preferably light and taken early in the evening for better digestion,
A 12 hr. fasting starts at 7 in the evening and ends at 7 the following morning.
Snack
1 piece banana
Banana is a source of potassium and magnesium, which is good for the muscles; it also contains Vit. C. and a rich source of Vit. B6.
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