The Fat Kid Inside 1-Week Meal Plan

Meal planning can seem like it takes a lot of work at first, but you’ll be saving yourself lots of time if you think about it. This meal plan is prepped, cooked, and arranged in just 90 minutes. Compare that to an hour it takes each day to make one meal!

 

How to Set Up a Meal Plan:

  1. Half of each portion should go to vegetables/fruits. For a balanced diet, half of each portion should consist of fruits/vegetables. Great examples are broccoli, cabbage, and spinach.
  2. Choose lean protein or seafood. Protein is essential when it comes to a healthy meal plan. You can use lean beef, tofu, beans, or fish to supply your needed protein.
  3. Use healthy oils. For this meal plan, we used olive oil/coconut oil to cook our meat and vegetables.
  4. Use ingredients that are flexible for your week-long meal plan. Use ingredients that are great to mix and match for different meal sets. This will save you time and money.

 

 

This meal plan uses the following main ingredients, spread out for the whole week:

  • Chicken
  • Kangkong
  • Red Rice
  • Camote (sweet potato)
  • Shrimp
  • Monggo beans
  • Cabbage
  • Bangus
  • Tuna
  • Eggs
  • Red beans

 

We’ve come up with 6 meal sets using these ingredients!

 

Meal 1: Chicken Curry, Red rice, Kangkong

Ingredients:

  • Olive or coconut oil as needed
  • 600 grams chicken thighs
  • 1 tbsp fish sauce
  • 1 can coconut milk
  • Salt and pepper
  • 1 tsp curry powder
  • 6 cloves of garlic
  • 2 white onion
  • 1 cup of red rice
  • 2 cup of kangkong
  • 2 tbsp soy sauce
  • 1 tbsp of rice vinegar
  • 1 tbsp sesame oil

Makes 3 portions

Meal 2: Shrimp, Monggo, Cabbage

Ingredients:

  • Olive or coconut oil as needed
  • 500 grams of shrimp
  • 2 tbsp butter
  • 6 cloves of garlic
  • 2 cups of cabbage, shaved
  • 1 tbsp
  • sesame oil
  • salt and pepper to taste
  • 1 cup of cooked monggo seasoned with salt and pepper

Makes 3 portions

Meal 3: Bangus, Camote, Cabbage

Ingredients:

  • Olive or coconut oil as needed
  • 600g boneless cooked bangus
  • 2 cups mashed sweet potatoes (sweet potatoes, butter, salt)
  • 2 cups of cabbage shaved
  • 1 tbsp sesame oil
  • salt and pepper to taste
  • 1 cup of kangkong
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil

Makes 3 portions

Meal 4: Tuna, Red Rice, Camote, Egg

Ingredients:

  • Olive or coconut oil as needed
  • 600g of fish (can be salmon, tuna, lapu-lapu, or any fish really)
  • 6 cloves garlic
  • 1 cup mashed camote
  • ½ cup red rice
  • Garlic chili oil for seasoning
  • 2 boiled eggs

Makes 3 portions

Meal 5: Chicken Chilli, Monggo

Ingredients:

  • 1 ½ cup cooked monggo
  • Olive or coconut oil as needed
  • 500g ground chicken
  • 1 can stewed tomatoes
  • 6 cloves garlic
  • 1 red onion
  • 1 can of red beans
  • Salt and pepper to taste
  • Mixed Spices

Makes 3 portions

Meal 6: Soy Chicken, Kangkong, Saba, Red Rice

Ingredients:

  • Olive or coconut oil as needed
  • 2 cups of cooked kangkong
  • 600g chicken breast
  • 1/4 cup soy sauce
  • 1 tbsp Sesame oil
  • pepper to taste
  • 4 tbsp vinegar
  • 2 white onions
  • 6 garlic cloves
  • 1 saba banana

Makes 3 portions

 

Watch how to cook The Fat Kid Inside 1-Week Meal Plan!

Erwan Heussaff
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