My Diet Plan

Here's a detailed serving of what I should eat on a daily basis.

PRESCRIBED DIET: 1300kcal(kilo calorie) per day
     Food Group: # of Allowed Serving Per Day - Serving Portion Equivalent (examples)

     VEGETABLES: 6 servings - 1/2 cup leafy veg. or 1/2 cup whole veg.

     FRUIT:  4 servings - 1 slice (papaya, melon, pineapple), 1 piece of medium sized fruit (apple, pear, orange, banana) or 1/4 cup of sweetened fruit juice

     MILK/ DAIRY PRODUCTS: 1 serving - 1 serving nonfat milk or yogurt

     RICE/ SUBSTITUTES: 4 servings - 1/2 cup of rice, 2 slices of bread, 1 cup of noodles, cereal, oatmeal, 4 pieces of soda crackers or 3 pieces of pandesal


     MEAT (LOW FAT): 3 servings - 1 palm size of lean meat, 1 piece chicken leg or breast meat, 1 piece of medium size fish, 3 pieces of squid or 5 pieces of shrimps

     MEAT (MEDIUM FAT): 2 servings - 1 piece egg, 1 piece sardines, 1/2 cup of tofu, beef flank or brisket or 1/2 cup of beans

     SUGAR: 3 servings - 1 teaspoon of sugar (take note! 1 canned soda would be equivalent to 5 servings)

     FAT: 4 servings - 1 teaspoon of cooking oil, 1 strip of bacon, 1 teaspoon of mayonnaise, 1 tablespoon of cream or 2 tablespoons of peanut butter

SAMPLE MENU

BREAKFAST
     2 pieces wheat bread
     1/3 cup tuna in brine
     1 piece orange

AM SNACK
     2 medium oranges

LUNCH
     1 cup singkamas
     1 slice watermelon
     1 serving pasta
     2 pieces medium grilled fish

PM SNACK
     1 chicken sandwich

DINNER
     1 cup tomatoes and lettuce
     1 piece apple
     2 pieces wheat bread
     1 piece fried chicken drumstick

MIDNIGHT SNACK
     1 serving yogurt

NOTE: Try to avoid fried meals and go for a healthier option of cooking. Grilled, broiled, steamed, baked, soup type dishes are favorable. Eat every 3 to 4 hours. No skipping! Eat at least an hour or two before workout.

       This plan is tailored for my PT and based on the amount of calories I burn in a day. NO MORE NO LESS! Unfortunately, since March 10, I'm still not able to comply with the diet plan. Today, I'm trying to be on track. My meal summary for today will be posted later before bedtime.
       It is always best to consult a physician or nutritionist before trying this plan. Your daily routine and calorie consumption is more likely different than mine. If symptoms of gluttony persist, consult your doctor! :)