MENU PLAN

Phase 1
Day 1
Breakfast: Bacon Omelette
Snacks: a handful of Peanuts
Lunch: Roast Chicken, Lettuce and Cucumber salad with Japanese mayonaise
Snacks: 1 wedge of cream cheese
Dinner: Igado (liver and pork in soy sauce and vinegar)
Day 2
Breakfast: 1 Soft boiled egg with pepper and soy sauce
Snacks: Pistachio nuts
Lunch: Grilled Porkchop with Sauteed Cabbage
Snacks: 2 tablespoon peanut butter (unsweetened)
Dinner: Roast Chicken and Lettuce and Cucumber salad with Italian dressing
Day 3
Breakfast: Embutido and tomatoes
Snacks: Peanuts
Lunch: Tinolang Manok
Snacks: Singkamas
Dinner: Fried Cream Dory and Baguio beans sauteed in butter
Day 4
Breakfast: Tuna and Egg Salad with Lettuce
Snacks: Singkamas
Lunch: Pork Sinigang
Snacks: Peanut Butter
Dinner: Chicken and Pork Adobo with Ginisang Ampalaya
Day 5

Breakfast: Natural Yogurt

Snacks: 1 wedge Cream Cheese
Lunch: Grilled Rosemary Chicken
Snacks: Peanuts
Dinner: Pritong Tilapia and Sauteed Bean Sprouts
Day 6
Breakfast: Tuna Omelette
Snacks: Pistachio nuts or almonds
Lunch: Porkchop and Ginisang Munggo
Snacks: Singkamas
Dinner: Chicken Brocolli
Day 7
Breakfast: Mushroom and Cheese Omelette
Snacks: Peanut Butter
Lunch: Sinigang na Bangus
Snacks: 2 slices of cheese
Dinner: Pritong Galunggong and Ginisang Sayote
Notes for Phase 1:
For sudden cravings, stock up on Laughing Cow Cream Cheese, Growers Pistachio nuts and almonds, Happy
Peanuts and peanut butter.
Do not eat rice or any form of carbs and fruits.
Do not drink alcohol.
Avoid sodas. But if you must, get the sugar-free kind.
You can eat desserts as long as its starch and sugar-free.

Pinoy Style South Beach Diet Phase 2

Day 1
Breakfast Boiled egg, 2 slices of cheese and cucumber
Snacks: Cucumber Sticks (left-over from breakfast)
Lunch: Grilled Porkchop and Stir Fried Cabbage
Snacks: Peanuts
Dinner Ginisang Tahong Soup
Day 2
Breakfast: Ham and Cheese Omelette
Snacks: 1 wedge cream cheese
Lunch: Tortang Talong with Minced Pork
Snacks: Peanut Butter (2 tbsp)
Dinner: Fried Tilapia and Steamed vegetables
Day 3

Breakfast: Tortang Sardinas

Snacks: Singkamas
Lunch: Chicken and Pork Adobo with Steamed Kangkong
Snacks: 2 slices Edam Cheese (leftover from Christmas)
Dinner: Nilagang Baboy without potatoes
Day 4
Breakfast: Breakfast Sausage (try Chomps)
Snacks: Egg Salad with Lettuce
Lunch: Sauteed Chicken and Tokwa
Snack: 2 Hotdogs
Dinner: Tinolang Manok

Day 5
Breakfast: Tuna and Egg Salad with Lettuce
Snacks: Nuts
Lunch: Sinigang na Tilapia
Snacks: Singkamas
Dinner: Adobong Pusit
Day 6
Breakfast: Spanish Omelette
Snacks: 2 tbsps Peanut Butter
Lunch: Grilled Chicken salad
Snacks: Boiled Egg
Dinner: Grilled Liempo with Cucumber Salad

Day 7
Breakfast: Natural Yogurt
Snacks: Macadamia Nuts
Lunch: Kare-Kare
Snacks: Soft boiled egg with pepper and light soy sauce
Dinner: Sinigang na Hipon
After Phase 2, you can slowly re-introduce carbohydrates in your diet. Its best to eat brown rice instead of
white, and wheat bread instead of the usual white variety. Keep your intake as minimal as possible to avoid
gaining back all the weight youve lost. Of course, its important to incorporate exercise in your lifestyle to
maintain a healthy weight.