Tiêu đề Glow Getter Meal Plan.pdf ✅

meal plan Eat light, move right, and glow from the inside out.
This 7-day meal plan is designed to match your energy needs during your Strength & Sweat workouts. No fad diets here—just nourishing, budget-friendly meals made with love (and easy cleanup!). 👉 Tips: Stick to 3 main meals + 1–2 healthy snacks. Hydrate with 6–8 glasses of water daily. Mix & match if needed — you’re the boss of your kitchen! ✨ WELCOME, GLOW GETTER! Glow Get er Gwen
💡 Grocery List (For the Whole Week) 🥬 Veggies: Sayote Pechay Cabbage Carrots Tomatoes Onions Garlic Potatoes Malunggay 🍗 Protein: Chicken breast Canned tuna in water Eggs Tofu or tokwa Ground pork or beef (optional) 🍚 Grains & Others: Brown rice Oats Whole wheat bread Pasta (preferably wheat) Sweet potato Banana Apples Peanut butter Milk (or soy milk) Chia seeds (optional)
Day Breakfast AM Snack Lunch PM Snack Dinner Day 1 Oatmeal with banana + chia seeds + 1 boiled egg Apple + 1 tbsp peanut butter Chicken tinola with brown rice + malunggay Cucumber sticks + yogurt dip Ginisang pechay with ground pork + brown rice Day 2 Scrambled egg with tomatoes + 2 slices wheat bread Banana + small handful of nuts Ginisang sayote + tokwa + brown rice Saging con yelo (no sugar) Chicken sopas (milk-based, with cabbage + carrots) Day 3 Overnight oats (milk + oats + chopped apples + cinnamon) Boiled sweet potato Tuna sandwich (wheat bread + lettuce + tomato) 2 cheese sticks (air fried) Garlic sardines + sautéed cabbage + brown rice Day 4 Banana pancakes (mashed banana + egg) + 1 tbsp peanut butter Apple slices Chicken adobo (less oil) + pechay + brown rice Popcorn with pink salt Monggo with malunggay + tokwa + rice Day 5 Oatmeal with grated coconut + honey + banana Boiled egg + crackers Pork giniling with carrots & potatoes + rice Banana + peanut butter Fish fillet (pan-fried) + sayote guisado + rice Day 6 Egg + kamote (sweet potato) + coffee Hard-boiled egg + tomato slices Chicken curry (light coconut milk) + cabbage + rice Banana oatmeal cookies (3 small pcs) Vegetable stir-fry (mixed veggies) + tofu + rice Day 7 Tuna omelette + 1 slice whole wheat bread Sliced cucumber + 1 boiled egg Sinigang na baboy with gabi and kangkong + rice Mango slices Baked chicken thigh + roasted carrots + sweet potato mash ️ Daily Sample Meal Plan