Day Monday Day

Breakfast Ingredient Quantity Unit Unit PriceTotal Breakfast

Eggs 3 piece 5 15
Brown Rice uncooke 30 grams 0.05 1.5
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163
0
0
0
Lunch 20.0016 Lunch
Bangus 150 grams 0.16 24
Sweet Potato 150 grams 0.055 8.25
onions 80 grams 0.07 5.6
garlic 7 grams 0.18 1.26
coconut oil 5 ml 0.7 3.5
tomatoes 100 grams 0.05 5
salt 0.025 grams 0.065 0.00163

Dinner 47.6116 Dinner

chicken Breast 150 grams 0.18 27
Pechay baguio 150 grams 0.04 6
onions 80 grams 0.07 5.6
garlic 7 grams 0.18 1.26
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163
Brown Rice uncooke 20 grams 0.05 1
0
0
Snacks 44.3616 Snacks
Pineapple 150 grams 0.03 4.5
Total 116.475

Friday - High Calorie

Breakfast Ingredient Quantity Unit Unit PriceTotal Breakfast
Oatmeal 100 grams 0.143 14.3
Eggs 3 piece 5 15
coconut oil 5 ml 0.7 3.5
0
0

0
0
Lunch 32.8 Lunch
Munggo 100 grams 0.08 8
Sweet Potato 113 grams 0.05 5.65
galunggong 300 grams 0.13 39
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163
 0
Dinner 56.1516 Dinner
chicken Breast 150 grams 0.18 27
Kangkong 1 bunches 8 8
onions 80 grams 0.07 5.6
garlic 7 grams 0.18 1.26
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163
0
0
0
Snacks 45.3616 Snacks
Pineapple 150 grams 0.03 4.5
Day Total 138.813
 Tuesday Day
Ingredient Quantity Unit Unit PriceTotal Breakfast
Oatmeal 100 grams 0.143 14.3
Eggs 3 piece 5 15
coconut oil 5 ml 0.7 3.5
0
0
0
0
32.8 Lunch
Cabbage 150 grams 0.05 7.5
Tuna can 1 piece 28 28
salt 0.025 grams 0.065 0.00163
coconut oil 5 ml 0.7 3.5
Brown Rice 35 grams 0.05 1.75

0
40.7516 Dinner
Ampalaya 100 grams 0.07 7
onions 80 grams 0.07 5.6
garlic 7 grams 0.18 1.26
Sweet Potato 113 grams 0.05 5.65
Chicken Thighs 180 grams 0.18 32.4
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163
0
0
55.4116 Snacks
Pineapple 200 grams 0.03 6
Total 134.963

Saturday - Low Calorie

Ingredient Quantity Unit Unit PriceTotal Breakfast
Eggs 3 piece 5 15
Brown Rice uncooke 30 grams 0.05 1.5
onions 80 grams 0.07 5.6
garlic 7 grams 0.18 1.26
coconut oil 5 ml 0.7 3.5

salt 0.025 grams 0.065 0.00163

0
26.8616 Lunch
0
onions 80 grams 0.07 5.6
tomatoes 100 grams 0.05 5
Cucumber 200 grams 0.04 8
Tilapia 200 grams 0.12 24
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163
46.1016 Dinner
Squash 150 grams 0.03 4.5
Sweet Potato 130 grams 0.05 6.5
chicken Breast 200 grams 0.18 36
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163
0
0
0
0
50.5016 Snacks
Saba 3 pieces 2 6
Total 129.465
 Wednesday - Low Calorie Day
Ingredient Quantity Unit Unit PriceTotal Breakfast
Eggs 3 piece 5 15
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163

0
0
0
18.5016 Lunch
Brown Rice uncooke 30 grams 0.05 1.5
onions 80 grams 0.07 5.6
tomatoes 100 grams 0.05 5
Cucumber 200 grams 0.04 8
chicken thighs 200 grams 0.18 36
salt 0.025 grams 0.065 0.00163

0
56.1016 Dinner
chicken thighs 200 grams 0.18 36
Sayote 100 grams 0.03 3
Ginger 5 grams 0.22 1.1
garlic 7 grams 0.18 1.26
onions 80 grams 0.07 5.6
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163

0
50.4616 Snacks
Saba 3 pieces 2 6
Total 131.065

Sunday
Ingredient Quantity Unit Unit PriceTotal
Eggs 3 piece 5 15
Brown Rice uncooke 30 grams 0.05 1.5
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163
0

0
0
20.0016
Cabbage 150 grams 0.05 7.5
Long Beans 150 grams 0.06 9
Ground Pork 150 grams 0.23 34.5
Brown Rice uncooke 30 grams 0.05 1.5
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163
 56.0016
Tilapia 200 grams 0.12 24
tomatoes 100 grams 0.05 5
onions 80 grams 0.07 5.6
garlic 7 grams 0.18 1.26
Carrots 100 grams 0.04 4
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.00163
0
0
43.3616
Pineapple 150 grams 0.03 4.5
Total 123.865
 Thursday
Ingredient Quantity Unit Unit PriceTotal
Eggs 3 piece 5 15
Brown Rice uncooked 30 grams 0.05 1.5
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.001625
0
0
0
20.001625
Chicken Thighs 250 grams 0.18 45
Ginger 5 grams 0.22 1.1
garlic 7 grams 0.18 1.26
onions 80 grams 0.07 5.6
0
Kangkong 1 bunches 8 8
salt 0.025 grams 0.065 0.001625
coconut oil 5 ml 0.7 3.5
64.461625
tulingan 200 grams 0.13 26

onions 80 grams 0.07 5.6

garlic 7 grams 0.18 1.26
Egg Plant 100 grams 0.05 5
Brown Rice uncooked 30 grams 0.05 1.5
coconut oil 5 ml 0.7 3.5
salt 0.025 grams 0.065 0.001625
0
42.861625
Saba 3 pieces 2 6
Total 133.324875

Total For the Week per day

commute 50
cooking (gas )1 week 45
drinking water (5 gallons) 50
total food for the week 907.971 129.7

TOTAL 1052.97 ###

ASSUMPTIONS

cooking gas = 45 kgs will last 220 days, for a 75 mins per day usage
person is cooking every other day
1 pinch of salt = 0.025 grams
MONDAY DAY 1
FOODS Calories Carbs Fat

Coconut Oil - ., 5 ml(s) 41 0g 4g

Boiled - Eggs, 3 Medium (44g) 204 1g 14g
Rice, brown, medium-grain, raw, 30 g 109 23g 1g
Sweet Potato, 150 gram 129 30g 0g
Oil - Vegetable, coconut, 5 ml(s) 40 0g 5g
Tomatos - Tomatos, 100 grams 18 4g 0g
Garlic, raw, 2 clove 9 2g 0g
Onion - Onion, 80 grams 32 7g 0g
Sarangani Bay - Milk Fish - Bangus, 150 gram 300 0g 16g
Livestrong.Com - Boiled Pechay, 150 grams 15 3g 0g
Onion - Onion, 80 grams 32 7g 0g
Garlic, raw, 2 clove 9 2g 0g
Oil - Vegetable, coconut, 5 ml(s) 40 0g 5g
Rice, brown, medium-grain, raw, 20 g 72 15g 1g
Salt - Salt, 0.08 g 0 0g 0g
Flik - Grilled Chicken Breast, 150 gram 259 0g 7g
Eurest - Pineapple, 150 gram 75 20g 0g
TOTAL: 1,384 114g 53g

TUESDAY Calories Carbs Fat

Salt - Salt, 0.05 g 0 0g 0g
Garlic, raw, 2 clove 9 2g 0g
Onion - Onion, 80 grams 32 7g 0g
Costco - Chicken Thighs, 180 gram 244 0g 18g
Homemade - Bitter Gourd, 100 grams 17 4g 0g
Cabbage, raw, 2 cup, chopped 45 10g 0g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g
Rice - Brown, long-grain, cooked, 1 cup 216 45g 2g
Sweet Potato, 133 gram 114 27g 0g
Eurest - Pineapple, 200 gram 100 26g 0g
Oatmeal, Uncooked - Oatmeal Uncooked, 100 Grams 389 66g 7g
Century - Tuna, 56 g 99 1g 5g
TOTAL: 1,588 189g 60g

WEDNESDAY Calories Carbs Fat

Oil - Vegetable, coconut, 10 ml(s) 79 0g 9g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g
Onion - Onion, 160 grams 64 14g 0g
Garlic, raw, 2 clove 9 2g 0g
Salt - Salt, 0.08 g 0 0g 0g
Cucumber - With peel, raw, 200 g(s) 30 7g 0g
Tomatos - Tomatos, 100 grams 18 4g 0g
Chayote, fruit, raw, 100 g 19 5g 0g
Ginger root - Raw, 1 tsp 2 0g 0g
Saba banana - Banana, 150 g 134 34g 0g
Sainsbury's - Brown Rice (Uncooked), 37 g 107 21g 1g
Costco - Chicken Thighs, 400 gram 543 0g 40g
TOTAL: 1,209 88g 64g

THRUSDAY Calories Carbs Fat

Sainsbury's - Brown Rice (Uncooked), 74 g 214 41g 2g
Saba banana - Banana, 150 g 134 34g 0g
Ginger root - Raw, 1 tsp 2 0g 0g
Salt - Salt, 0.08 g 0 0g 0g
Garlic, raw, 4 clove 18 4g 0g
Onion - Onion, 160 grams 64 14g 0g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g
Sabra - Mackerel, 201.6 grams 180 0g 7g
Eggplant, raw, 100 g 25 6g 0g
Water Spinach - Water Spinach, 170 gram 60 10g 0g
Costco - Chicken Thighs, 250 gram 339 0g 25g
TOTAL: 1,359 110g 62g

FRIDAY Calories Carbs Fat

Water Spinach - Water Spinach, 170 gram 60 10g 0g
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g
Onion - Onion, 160 grams 64 14g 0g
Garlic, raw, 4 clove 18 4g 0g
Salt - Salt, 0.08 g 0 0g 0g
Saba banana - Banana, 150 g 134 34g 0g
Eurest - Pineapple, 200 gram 100 26g 0g
Sweet Potato, 133 gram 114 27g 0g
Mackerel scad - Mackerel scad, 300 g 240 12g 9g
Oatmeal, Uncooked - Oatmeal Uncooked, 100 Grams 389 66g 7g
Bean - Mung Bean, 100 g 347 63g 1g
Chicken Breast - Chicken Breast Raw, 150 g 186 0g 2g
TOTAL: 1,975 257g 47g

SATURDAY Calories Carbs Fat

Chicken Breast - Chicken Breast Raw, 200 g 248 0g 2g
Sweet Potato, 133 gram 114 27g 0g
Saba banana - Banana, 150 g 134 34g 0g
Salt - Salt, 0.08 g 0 0g 0g
Garlic, raw, 2 clove 9 2g 0g
Onion - Onion, 160 grams 64 14g 0g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g
Tilapia - Tilapia, 200 gram 176 0g 4g
Squash, summer, all varieties, raw, 150 g 24 5g 0g
Tomatos - Tomatos, 100 grams 18 4g 0g
Sainsbury's - Brown Rice (Uncooked), 37 g 107 21g 1g
TOTAL: 1,217 108g 35g
SUNDAY Calories Carbs Fat
Tilapia - Tilapia, 200 gram 176 0g 4g
Tomatos - Tomatos, 100 grams 18 4g 0g
Oil - Vegetable, coconut, 15 ml(s) 119 0g 14g
Boiled - Eggs, 3 Medium (44g) 204 1g 14g
Onion - Onion, 160 grams 64 14g 0g
Garlic, raw, 2 clove 9 2g 0g
Salt - Salt, 0.08 g 0 0g 0g
Sainsbury's - Brown Rice (Uncooked), 74 g 214 41g 2g
Chinese - Long Bean, Fresh, 1 cup 45 8g 0g
Cabbage, raw, 150 g 38 9g 0g
Pork, fresh, ground, raw, 150 g 395 0g 32g
Carrots, raw, 100 g 41 10g 0g
Eurest - Pineapple, 150 gram 75 20g 0g
TOTAL: 1,398 109g 66g
 Calorie and Macro
Protein Cholest Sodium Sugars Fiber Calories
Summary
0g 0mg 0mg 0g 0g Monday 1,384
17g 558mg 186mg 1g 0g Tuesday 1,588
2g 0mg 1mg 0g 1g Wednesday 1,209
2g 0mg 82mg 7g 5g Thursday 1,359
0g 0mg 0mg 0g 0g Friday 1,975
1g 0mg 5mg 3g 1g Saturday 1,217
0g 0mg 1mg 0g 0g Sunday 1,398
1g 0mg 3mg 3g 1g
41g 106mg 44mg 0g 0g
2g 0mg 98mg 0g 0g
1g 0mg 3mg 3g 1g
0g 0mg 1mg 0g 0g
0g 0mg 0mg 0g 0g
2g 0mg 1mg 0g 1g
0g 0mg 30mg 0g 0g
45g 124mg 108mg 0g 0g
1g 0mg 2mg 15g 2g
115g 788mg 565mg 32g 12g

Protein Cholest Sodium Sugars Fiber

0g 0mg 20mg 0g 0g
0g 0mg 1mg 0g 0g
1g 0mg 3mg 3g 1g
22g 103mg 96mg 0g 0g
1g 0mg 5mg 0g 3g
2g 0mg 32mg 6g 4g
17g 558mg 186mg 1g 0g
0g 0mg 0mg 0g 0g
5g 0mg 10mg 1g 4g
2g 0mg 73mg 6g 4g
1g 0mg 2mg 20g 3g
17g 0mg 2mg 0g 11g
9g 0mg 280mg 0g 0g
77g 661mg 710mg 37g 30g

Protein Cholest Sodium Sugars Fiber

0g 0mg 0mg 0g 0g
17g 558mg 186mg 1g 0g
2g 0mg 6mg 7g 3g
0g 0mg 1mg 0g 0g
0g 0mg 30mg 0g 0g
1g 0mg 4mg 3g 1g
1g 0mg 5mg 3g 1g
1g 0mg 2mg 2g 2g
0g 0mg 0mg 0g 0g
2g 0mg 2mg 18g 4g
 3g 0mg 0mg 0g 2g
49g 229mg 214mg 0g 0g
76g 787mg 450mg 34g 13g

Protein Cholest Sodium Sugars Fiber

6g 0mg 0mg 0g 4g
2g 0mg 2mg 18g 4g
0g 0mg 0mg 0g 0g
0g 0mg 30mg 0g 0g
1g 0mg 2mg 0g 0g
2g 0mg 6mg 7g 3g
17g 558mg 186mg 1g 0g
0g 0mg 0mg 0g 0g
29g 72mg 1,130mg 0g 0g
1g 0mg 2mg 4g 3g
5g 0mg 70mg 0g 2g
30g 143mg 134mg 0g 0g
93g 773mg 1,562mg 30g 16g

Protein Cholest Sodium Sugars Fiber

5g 0mg 70mg 0g 2g
0g 0mg 0mg 0g 0g
17g 558mg 186mg 1g 0g
2g 0mg 6mg 7g 3g
1g 0mg 2mg 0g 0g
0g 0mg 30mg 0g 0g
2g 0mg 2mg 18g 4g
1g 0mg 2mg 20g 3g
2g 0mg 73mg 6g 4g
24g 0mg 0mg 0g 0g
17g 0mg 2mg 0g 11g
24g 0mg 15mg 7g 15g
30g 87mg 98mg 0g 0g
125g 645mg 486mg 59g 42g

Protein Cholest Sodium Sugars Fiber

40g 116mg 130mg 0g 0g
2g 0mg 73mg 6g 4g
2g 0mg 2mg 18g 4g
0g 0mg 30mg 0g 0g
0g 0mg 1mg 0g 0g
2g 0mg 6mg 7g 3g
17g 558mg 186mg 1g 0g
0g 0mg 0mg 0g 0g
35g 71mg 132mg 0g 0g
2g 0mg 3mg 3g 2g
1g 0mg 5mg 3g 1g
3g 0mg 0mg 0g 2g
104g 745mg 568mg 38g 16g
Protein Cholest Sodium Sugars Fiber
35g 71mg 132mg 0g 0g
1g 0mg 5mg 3g 1g
0g 0mg 0mg 0g 0g
17g 558mg 186mg 1g 0g
2g 0mg 6mg 7g 3g
0g 0mg 1mg 0g 0g
0g 0mg 30mg 0g 0g
6g 0mg 0mg 0g 4g
3g 0mg 0mg 0g 0g
2g 0mg 27mg 5g 4g
25g 108mg 84mg 0g 0g
1g 0mg 69mg 5g 3g
1g 0mg 2mg 15g 2g
93g 737mg 542mg 36g 17g
Carbs Fat Protein Cholest Sodium Sugars Fiber

114g 53g 115g 788mg 565mg 32g 12g

189g 60g 77g 661mg 710mg 37g 30g
88g 64g 76g 787mg 450mg 34g 13g
110g 62g 93g 773mg 1,562mg 30g 16g
257g 47g 125g 645mg 486mg 59g 42g
108g 35g 104g 745mg 568mg 38g 16g
109g 66g 93g 737mg 542mg 36g 17g
 # unit price
Vegetables
Carrots 1000 g 40
cucumber 1000 g 40
squash 1000 g 30
Baguio Beans 1000 g 45
Potatoes 1000 g 40
Eggs 1 piece 5
Kangkong 1 bunch 8
saluyot 1 bunch 10
leeks 1000 g 60
celery 1000 g 60
talong eggplant 1000 g 50
ampalaya bitter gourd 1000 g 70
labanos radish 1000 g 60
malunggay 1 bunch 10
bawang garlic 1000 g 180
sibuyas onions 1000 g 70
kamatis tomatoes 1000 g 50
sayote chayote 1000 g 30
mustasa mustard leaves 1 bunch 10
ginger 1000 grams 220
repolyo cabbage 1000 g 50
pechay tagalog chinese cabbage 1 bunch 10
pechay baguio chinese cabbage 1000 g 40
bell pepper 1000 g 120
monggo mung beans 1000 g 80
talbos sprout 1 bunch 10
okra 1 bunch 8
alugbati nightshade 1 bunch 10
saba platain 1 per piece 3
kamote sweet potato 1000 g 55
sitao long beans 1000 g 60
cauliflower 1000 g 175
broccoli 1000 g 180
Fruits
mango 1000 g 120
pineapple 1000 g 30
banana 1000 g 60
papaya 1000 g 70
watermelon 1000 g 33
pomelo 1000 g 115
mangoosteen 1000 g 120
guyabano 1000 g 60

Groceries
white rice 1000 g 36
brown/red rice 1000 g 50
Quaker oats 1000 g 143
 eggs 1 piece 5
coconut oil 500 ml 350
salt 1000 g 24
pepper 1000 g 970
whole milk 1000 ml 83
white vinegar 1000 ml 29.5
Seafood
alimasag 1000 g 280
hipon swahe 1000 g 320
bangus 1000 g 160
tilapia 1000 g 120
salmon 1000 g 300
tambakol 1000 g 180
galungong 1000 g 130
tulingan mackarel tuna 1000 g 130
tahong 1000 g 60
Tanigue 1000 g 250
Squid 1000 g 300
Tuna 1000 g 320
Meat
Pigue 1000 g 200
Ribs 1000 g 180
Pata 1000 g 200
Liempo 1000 g 220
Ground Pork 1000 g 230
Beef 1000 g 300
chicken breast 1000 g 180
whole chicken 1 piece 155
drumstick 1000 g 140
Ground Beef 1000 g 240
price per gram or ml

0.04
0.04
0.03
0.045
0.04
5
8
10
0.06
0.06
0.05
0.07
0.06
10
0.18
0.07
0.05
0.03
10
0.22
0.05
10
0.04
0.12
0.08
10
8
10
3
0.055
0.06
0.175
0.18

0.12
0.03
0.06
0.07
0.033
0.115
0.12
0.06

0.036
0.05
0.143
 5
0.7
0.024
0.97
0.083
0.0295

0.28
0.32
0.16
0.12
0.3
0.18
0.13
0.13
0.06
0.25
0.3
0.32

0.2
0.18
0.2
0.22
0.23
0.3
0.18
155
0.14
0.24