Low-Carb Pinoy Meal Plan | Ulam Ideas & Market List for Week 4

Hello moms! It’s been a long while since I last added a weekly meal plan for low carb. This can effectively double as Ulam Ideas. This is for week 4 and if you’re interested you can check out the other links by searching meal plans on the website. Here’s Week 1 to start you off! The other weeks are mostly Pinoy Ulam Ideas but it’s getting a bit hard to put one together, lol.

To make up for that, I updated this meal plan with a basic market list since a lot of you are requesting a market list.

Once again, here are the basics for my Low Carb Diet House Rules:

The Basics

My Guidelines.

1. As much as possible, should be regular Pinoy Food or similar. The ingredients should be available on most market and the most special ones are at least accessible with special gourmet shops or by ordering online at Lazada. This is one of the challenges of creating a Low Carb Menu Diet. Almost all of the posted menus online are American or European food!
2. Can be eaten by other members of the family not on a diet. (Just to avoid war and not have to cook specially for you.
3. Budget-friendly.
4. As much as possible no sugars, including soft drinks, fruit juices, agave, candy, ice cream and many others, including Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium.
5. Avoid Gluten Grains such as wheat, spelt, white flour, barley and rye. Includes breads, cereals, crackers, and pastas.
6. No oil if possible, “Hydrogenated” or “partially hydrogenated” oils,  High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
7. No potatoes, corn, and other tubers.
8. “Diet” and low-fat products. You MUST read ingredient lists, even on foods labeled as “health foods.”
9. No highly processed foods. If it looks like it was made in a factory, don’t eat it.
10. Unlimited nuts, and vegetables. Fruits on moderation.
11. 1/2 cup rice. This is a low-carb diet, not a no-carb diet.
12. No calorie counting. Eat when you’re hungry, stop when you’re satiated.
13. I know some households require a pairing of veggies and protein for lunch and dinner and I will try to accommodate that as much as possible.
14. Sundays are cheat days.

Here is the updated version of the sample low-carb Filipino meal plan for a week, including breakfast, lunch, and dinner, for a family of four, with the amounts and weights converted from pounds to kilograms:

Monday:

• Breakfast: Scrambled eggs with sausage and sautéed vegetables
• Lunch: Grilled chicken with a side of roasted vegetables
• Dinner: Beef and broccoli stir-fry with cauliflower rice

Ingredients to buy (amount and weight may vary based on personal preference and availability):

• 12 eggs
• 0.45 kg sausage
• 0.45 kg beef
• 2 heads of broccoli
• 1 head of cauliflower
• 4 chicken breasts
• Assorted vegetables (e.g. bell peppers, onions, tomatoes, spinach)

Tuesday:

• Breakfast: Omelette with spinach (or kangkong), tomato, and cheese
• Lunch: Garlic Butter Shrimp and a side of greens
• Dinner: Grilled Sinigang Pork chops with a side of sautéed asparagus

Ingredients to buy:

• 12 eggs
• 0.45 kg shrimp
• 0.45 kg pork chops
• 1 bunch of asparagus
• Assorted vegetables (e.g. bell peppers, onions, tomatoes, spinach)

Wednesday:

• Breakfast: Avocado toast with scrambled eggs
• Lunch: Grilled salmon with a side of roasted vegetables
• Dinner: Chicken fajitas with peppers and onions, served with lettuce wraps

Ingredients to buy:

• 12 eggs
• 4 avocados
• 4 pieces of bread
• 4 salmon fillets
• 4 chicken breasts
• Assorted vegetables (e.g. bell peppers, onions, tomatoes, spinach)
• Lettuce

Thursday:

• Breakfast: Smoothie bowl with coconut milk, spinach, and berries
• Lunch: Tofu and vegetable stir-fry with cauliflower rice
• Dinner: Grilled steak with a side of broccoli

Ingredients to buy:

• 1 carton of coconut milk
• 0.45 kg tofu
• 0.45 kg steak
• 2 heads of broccoli
• 1 head of cauliflower
• Assorted vegetables (e.g. bell peppers, onions, tomatoes, spinach)
• Berries (optional)

Friday:

• Breakfast: Pancakes made with almond flour and topped with berries and whipped cream
• Lunch: Shrimp and vegetable skewers with a side of greens
• Dinner: Pork chops with a side of sautéed asparagus
• Ingredients to buy:
• Almond flour
• Berries (optional)
• Whipping cream (optional)
• 0.45 kg shrimp
• 0.45 kg pork chops
• 1 bunch of asparagus
• Assorted vegetables (e.g. bell peppers, onions, tomatoes, spinach)

Saturday:

• Breakfast: Egg and cheese muffins with sausage
• Lunch: Grilled chicken with a side of roasted asparagus
• Dinner: Beef and broccoli stir-fry with cauliflower rice

Ingredients to buy:

• 12 eggs
• 0.45 kg sausage
• 0.45 kg beef
• 2 heads of broccoli
• 1 head of cauliflower
• 4 chicken breasts
• 1 bunch of asparagus

Sunday:

Cheat day

This is just a sample low-carb meal plan, and there are many other delicious and nutritious options that you can try. Be sure to include a variety of vegetables, protein sources, and healthy fats in your meals to ensure that you are meeting your nutritional needs. The amounts and weights of ingredients may vary based on personal preference and availability.