Embark on a flavorful culinary adventure with our budget-friendly and nutritious Filipino meal plan designed specifically for busy college students! This easy-to-follow, week-long guide is perfect for those looking to explore the delicious world of traditional Filipino dishes while balancing their studies and social lives. Our meal plan includes quick, affordable, and satisfying breakfasts, lunches, dinners, and snacks that cater to the unique needs and tastes of college students. Whether you’re new to Filipino cuisine or have fond memories of your Lola’s home-cooked meals, this meal plan will help you enjoy mouth-watering, authentic Filipino flavors without breaking the bank or spending hours in the kitchen. Get ready to dive into a gastronomic experience that’s perfect for dorm life, shared apartments, or solo living – all while keeping your wallet and nutritional goals in check!

Day 1

Breakfast: Garlic Fried Rice (Sinangag) with Scrambled Eggs and Banana

• Calories: 450 kcal
• Protein: 15g
• Fat: 15g
• Carbohydrates: 65g

Lunch: Chicken Adobo with Steamed Rice (1 cup)

• Calories: 600 kcal
• Protein: 35g
• Fat: 20g
• Carbohydrates: 70g

Snack: Sliced Mango with Bagoong (Shrimp Paste) (1/2 mango, 1 tbsp bagoong)

• Calories: 150 kcal
• Protein: 2g
• Fat: 1g
• Carbohydrates: 35g

Dinner: Ginisang Monggo with Malunggay and Fried Tofu (1 cup)

• Calories: 550 kcal
• Protein: 25g
• Fat: 25g
• Carbohydrates: 60g

Total Daily Nutritional Facts:

• Calories: 1,750 kcal
• Protein: 77g
• Fat: 61g
• Carbohydrates: 230g

Day 2

Breakfast: Pandesal with Cheese or Margarine and Coffee (2 pieces pandesal, 1 slice cheese or 1 tbsp margarine)

• Calories: 350 kcal
• Protein: 10g
• Fat: 15g
• Carbohydrates: 45g

Lunch: Tinolang Manok (Chicken Tinola) with Steamed Rice (1 cup)

• Calories: 500 kcal
• Protein: 30g
• Fat: 12g
• Carbohydrates: 70g

Snack: Banana Cue (1 piece, small banana)

• Calories: 150 kcal
• Protein: 1g
• Fat: 6g
• Carbohydrates: 25g

Dinner: Ginisang Pechay with Ground Pork and Steamed Rice (1 cup)

• Calories: 400 kcal
• Protein: 20g
• Fat: 15g
• Carbohydrates: 50g

Total Daily Nutritional Facts:

• Calories: 1,400 kcal
• Protein: 61g
• Fat: 48g
• Carbohydrates: 190g

Day 3

Breakfast: Champorado (Chocolate Rice Porridge) (1 cup)

• Calories: 300 kcal
• Protein: 6g
• Fat: 5g
• Carbohydrates: 60g

Lunch: Paksiw na Bangus (Milkfish in Vinegar) (1 piece, around 150g) with Steamed Rice (1 cup)

• Calories: 550 kcal
• Protein: 35g
• Fat: 20g
• Carbohydrates: 60g

Snack: Turon (Banana Spring Roll) (1 piece)

• Calories: 200 kcal
• Protein: 2g
• Fat: 10g
• Carbohydrates: 28g

Dinner: Sinigang na Baboy (Pork Sinigang) (1 serving, around 200g) with Steamed Rice (1 cup)

• Calories: 600 kcal
• Protein: 25g
• Fat: 25g
• Carbohydrates: 70g

Total Daily Nutritional Facts:

• Calories: 1,650 kcal
• Protein: 68g
• Fat: 60g
• Carbohydrates: 218g

Day 4

Breakfast: Tapsilog (Beef Tapa, Garlic Fried Rice, and Fried Egg) (100g tapa, 1 cup rice, 1 egg)

• Calories: 700 kcal
• Protein: 35g
• Fat: 30g
• Carbohydrates: 75g

Lunch: Tortang Talong (Eggplant Omelette) (1 piece) with Steamed Rice (1 cup)

• Calories: 450 kcal
• Protein: 15g
• Fat: 15g
• Carbohydrates: 60g

Snack: Kutsinta (Steamed Rice Cake) (2 pieces)

• Calories: 150 kcal
• Protein: 2g
• Fat: 0.5g
• Carbohydrates: 35g

Dinner: Ginisang Upo (Sauteed Bottle Gourd) with Shrimp (1 cup) and Steamed Rice (1 cup)

• Calories: 400 kcal
• Protein: 20g
• Fat: 10g
• Carbohydrates: 60g

Total Daily Nutritional Facts:

• Calories: 1,700 kcal
• Protein: 72g
• Fat: 55.5g
• Carbohydrates: 230g

Day 5

Breakfast: Arroz Caldo (Filipino Chicken Rice Porridge) (1 cup) with Calamansi (1 piece)

• Calories: 350 kcal
• Protein: 20g
• Fat: 10g
• Carbohydrates: 50g

Lunch: Bicol Express (1 cup) with Steamed Rice (1 cup)

• Calories: 550 kcal
• Protein: 20g
• Fat: 35g
• Carbohydrates: 50g

Snack: Puto (Steamed Rice Cake) (2 pieces)

• Calories: 100 kcal
• Protein: 2g
• Fat: 1g
• Carbohydrates: 20g

Dinner: Sardinas with Misua (Sardines with Misua Noodles) (1 cup)

• Calories: 300 kcal
• Protein: 15g
• Fat: 10g
• Carbohydrates: 35g

Total Daily Nutritional Facts.

• Calories: 1,300 kcal
• Protein: 57g
• Fat: 56g
• Carbohydrates: 155g

Day 6

Breakfast: Garlic Fried Rice (Sinangag) with Corned Beef (1/2 cup) and Fried Egg (1 egg)

• Calories: 450 kcal
• Protein: 20g
• Fat: 20g
• Carbohydrates: 50g

Lunch: Pinakbet (Mixed Vegetables with Shrimp Paste) (1 cup) with Steamed Rice (1 cup)

• Calories: 450 kcal
• Protein: 15g
• Fat: 15g
• Carbohydrates: 60g

Snack: Kamote Cue (Sweet Potato Fritters) (1 piece)

• Calories: 150 kcal
• Protein: 2g
• Fat: 6g
• Carbohydrates: 24g

Dinner: Ginisang Ampalaya (Sauteed Bitter Melon) with Egg (1 cup) and Steamed Rice (1 cup)

• Calories: 350 kcal
• Protein: 15g
• Fat: 10g
• Carbohydrates: 50g

Total Daily Nutritional Facts:

• Calories: 1,400 kcal
• Protein: 52g
• Fat: 51g
• Carbohydrates: 184g

Day 7

Breakfast: Pan de Coco (Sweet Coconut-filled Bread) (2 pieces) and Coffee

• Calories: 350 kcal
• Protein: 8g
• Fat: 12g
• Carbohydrates: 52g

Lunch: Afritadang Manok (Chicken Afritada) (1 serving, around 200g) with Steamed Rice (1 cup)

• Calories: 600 kcal
• Protein: 30g
• Fat: 25g
• Carbohydrates: 65g

Snack: Cassava Cake (1 slice)

• Calories: 250 kcal
• Protein: 2g
• Fat: 10g
• Carbohydrates: 38g

Dinner: Daing na Bangus (Marinated Milkfish) (1 piece, around 150g) with Steamed Rice (1 cup) and Tomato Salad (1 small tomato, 1/4 onion, vinegar dressing)

• Calories: 600 kcal
• Protein: 35g
• Fat: 25g
• Carbohydrates: 65g

Total Daily Nutritional Facts:

• Calories: 1,800 kcal
• Protein: 75g
• Fat: 72g
• Carbohydrates: 220g