Every dish in the meal planner, with the ingredients, grams and USDA FoodData Central IDs we used. One serving, before rice.
Source: USDA FoodData Central, SR Legacy (April 2018 release). Meat and fish are cooked weights unless the USDA name says raw. Rice is added by the planner: 1 cup cooked white rice = 158 g (FDC 168878). Cauliflower rice: 1 cup = 107 g (FDC 169986).
Some local foods have no USDA entry, so we used the closest one: spinach for kangkong and malunggay, lemon juice for calamansi, spareribs for liempo, generic fast-food entries for fast-food meals.
| Dish | One serving | Ingredients |
|---|---|---|
| Tapsilog (beef tapa, egg, garlic rice) | 322 kcal · 31.7 g protein | 80 g Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled (FDC 168635); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 4 g Sugars, granulated (FDC 169655); 6 g Garlic, raw (FDC 169230); 50 g Egg, whole, raw, fresh (FDC 171287); 8 g Oil, vegetable, soybean, refined (FDC 172370) |
| Tocilog (pork tocino, egg, garlic rice) | 383 kcal · 26.4 g protein | 80 g Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised (FDC 168256); 12 g Sugars, granulated (FDC 169655); 50 g Egg, whole, raw, fresh (FDC 171287); 8 g Oil, vegetable, soybean, refined (FDC 172370); 4 g Garlic, raw (FDC 169230) |
| Longsilog (longganisa, egg, garlic rice) | 408 kcal · 16.2 g protein | 70 g Sausage, pork and beef, fresh, cooked (FDC 174579); 50 g Egg, whole, raw, fresh (FDC 171287); 6 g Oil, vegetable, soybean, refined (FDC 172370); 4 g Garlic, raw (FDC 169230) |
| Bangsilog (daing na bangus, egg, garlic rice) | 361 kcal · 33 g protein | 100 g Fish, milkfish, cooked, dry heat (FDC 171995); 10 g Vinegar, distilled (FDC 172237); 6 g Garlic, raw (FDC 169230); 50 g Egg, whole, raw, fresh (FDC 171287); 10 g Oil, vegetable, soybean, refined (FDC 172370) |
| Cornsilog (corned beef, egg, garlic rice) | 326 kcal · 27.1 g protein | 75 g Beef, cured, corned beef, canned (FDC 170602); 20 g Onions, raw (FDC 170000); 50 g Egg, whole, raw, fresh (FDC 171287); 6 g Oil, vegetable, soybean, refined (FDC 172370); 4 g Garlic, raw (FDC 169230) |
| Luncheon meat, egg and garlic rice | 320 kcal · 14.6 g protein | 60 g Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel) (FDC 172951); 50 g Egg, whole, raw, fresh (FDC 171287); 6 g Oil, vegetable, soybean, refined (FDC 172370); 4 g Garlic, raw (FDC 169230) |
| Chicken tapa silog (lean) | 304 kcal · 38.5 g protein | 100 g Chicken, broilers or fryers, breast, meat only, cooked, roasted (FDC 171477); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 6 g Garlic, raw (FDC 169230); 50 g Egg, whole, raw, fresh (FDC 171287); 6 g Oil, vegetable, soybean, refined (FDC 172370) |
| Tortang talong (eggplant omelette) | 279 kcal · 13.7 g protein | 120 g Eggplant, cooked, boiled, drained, without salt (FDC 169229); 100 g Egg, whole, raw, fresh (FDC 171287); 15 g Onions, raw (FDC 170000); 10 g Oil, vegetable, soybean, refined (FDC 172370) |
| Ginisang itlog at kamatis | 210 kcal · 13.5 g protein | 100 g Egg, whole, raw, fresh (FDC 171287); 80 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 20 g Onions, raw (FDC 170000); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Egg-white omelette with kangkong | 166 kcal · 18.7 g protein | 50 g Egg, whole, raw, fresh (FDC 171287); 100 g Egg, white, raw, fresh (FDC 172183); 40 g Spinach, raw (FDC 168462); 40 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 3 g Oil, vegetable, soybean, refined (FDC 172370) |
| Oatmeal with milk and banana | 324 kcal · 14.2 g protein | 40 g Cereals, oats, regular and quick, not fortified, dry (FDC 173904); 240 g Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D (FDC 170872); 80 g Bananas, raw (FDC 173944) |
| Oatmeal with milk, plus 2 boiled eggs | 391 kcal · 24.6 g protein | 40 g Cereals, oats, regular and quick, not fortified, dry (FDC 173904); 200 g Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D (FDC 170872); 100 g Egg, whole, cooked, hard-boiled (FDC 173424) |
| Pandesal with 2 boiled eggs | 310 kcal · 18 g protein | 100 g Egg, whole, cooked, hard-boiled (FDC 173424); 50 g Rolls, dinner, plain, commercially prepared (includes brown-and-serve) (FDC 172793) |
| Pandesal with tuna spread | 252 kcal · 20.9 g protein | 60 g Fish, tuna, light, canned in water, without salt, drained solids (FDC 171986); 50 g Rolls, dinner, plain, commercially prepared (includes brown-and-serve) (FDC 172793); 10 g Salad dressing, mayonnaise, light (FDC 173594); 10 g Onions, raw (FDC 170000) |
| Greek yogurt with mango | 172 kcal · 17.6 g protein | 170 g Yogurt, Greek, plain, lowfat (FDC 170903); 80 g Mangos, raw (FDC 169910) |
| Arroz caldo with egg | 503 kcal · 31.2 g protein | 180 g Rice, white, long-grain, regular, enriched, cooked (FDC 168878); 70 g Chicken, broilers or fryers, meat only, cooked, stewed (FDC 171451); 50 g Egg, whole, cooked, hard-boiled (FDC 173424); 8 g Ginger root, raw (FDC 169231); 6 g Garlic, raw (FDC 169230); 15 g Onions, raw (FDC 170000); 5 g Sauce, fish, ready-to-serve (FDC 174531); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Lugaw with egg | 334 kcal · 11.3 g protein | 160 g Rice, white, long-grain, regular, enriched, cooked (FDC 168878); 50 g Egg, whole, cooked, hard-boiled (FDC 173424); 5 g Ginger root, raw (FDC 169231); 5 g Garlic, raw (FDC 169230); 4 g Oil, vegetable, soybean, refined (FDC 172370); 5 g Sauce, fish, ready-to-serve (FDC 174531) |
| Tuna omelette | 265 kcal · 28.1 g protein | 60 g Fish, tuna, light, canned in water, without salt, drained solids (FDC 171986); 100 g Egg, whole, raw, fresh (FDC 171287); 20 g Onions, raw (FDC 170000); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Tokwa scramble with tomato | 282 kcal · 27.1 g protein | 150 g Tofu, raw, firm, prepared with calcium sulfate (FDC 172475); 60 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 20 g Onions, raw (FDC 170000); 5 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Boiled kamote and 2 eggs | 246 kcal · 14.2 g protein | 120 g Sweet potato, cooked, boiled, without skin (FDC 168484); 100 g Egg, whole, cooked, hard-boiled (FDC 173424) |
| Chicken adobo | 323 kcal · 34.4 g protein | 130 g Chicken, broilers or fryers, thigh, meat only, cooked, stewed (FDC 172389); 15 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 15 g Vinegar, distilled (FDC 172237); 10 g Garlic, raw (FDC 169230); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Chicken breast adobo | 281 kcal · 42.4 g protein | 140 g Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC 171478); 15 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 15 g Vinegar, distilled (FDC 172237); 10 g Garlic, raw (FDC 169230); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Tinolang manok | 289 kcal · 35 g protein | 120 g Chicken, broilers or fryers, meat only, cooked, stewed (FDC 171451); 100 g Chayote, fruit, cooked, boiled, drained, without salt (FDC 170403); 30 g Spinach, raw (FDC 168462); 10 g Ginger root, raw (FDC 169231); 20 g Onions, raw (FDC 170000); 8 g Sauce, fish, ready-to-serve (FDC 174531); 3 g Oil, vegetable, soybean, refined (FDC 172370) |
| Chicken inasal | 314 kcal · 35 g protein | 140 g Chicken, broilers or fryers, thigh, meat only, cooked, roasted (FDC 172388); 10 g Lemon juice, raw (FDC 167747); 5 g Vinegar, distilled (FDC 172237); 5 g Garlic, raw (FDC 169230); 6 g Oil, vegetable, soybean, refined (FDC 172370) |
| Chicken afritada | 338 kcal · 32.8 g protein | 110 g Chicken, broilers or fryers, meat only, cooked, stewed (FDC 171451); 60 g Potatoes, boiled, cooked without skin, flesh, without salt (FDC 170440); 40 g Carrots, raw (FDC 170393); 20 g Peppers, sweet, green, raw (FDC 170427); 80 g Tomato products, canned, sauce (FDC 170054); 20 g Onions, raw (FDC 170000); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Pinoy chicken curry | 420 kcal · 32.6 g protein | 110 g Chicken, broilers or fryers, meat only, cooked, stewed (FDC 171451); 60 g Nuts, coconut milk, canned (liquid expressed from grated meat and water) (FDC 170173); 50 g Potatoes, boiled, cooked without skin, flesh, without salt (FDC 170440); 30 g Carrots, raw (FDC 170393); 20 g Onions, raw (FDC 170000); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Ginataang manok with kalabasa | 382 kcal · 32.6 g protein | 110 g Chicken, broilers or fryers, meat only, cooked, stewed (FDC 171451); 70 g Nuts, coconut milk, canned (liquid expressed from grated meat and water) (FDC 170173); 100 g Squash, winter, all varieties, cooked, baked, without salt (FDC 170490); 8 g Ginger root, raw (FDC 169231); 15 g Onions, raw (FDC 170000) |
| Fried chicken (2 drumsticks) | 318 kcal · 35 g protein | 130 g Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour (FDC 173611) |
| Chicken barbecue (2 sticks) | 278 kcal · 30.5 g protein | 120 g Chicken, broilers or fryers, thigh, meat only, cooked, roasted (FDC 172388); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 8 g Sugars, granulated (FDC 169655); 3 g Oil, vegetable, soybean, refined (FDC 172370) |
| Adobong atay (chicken liver) | 256 kcal · 28.4 g protein | 110 g Chicken, liver, all classes, cooked, simmered (FDC 171061); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 10 g Vinegar, distilled (FDC 172237); 30 g Onions, raw (FDC 170000); 6 g Garlic, raw (FDC 169230); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Grilled chicken breast with ensalada | 330 kcal · 48 g protein | 150 g Chicken, broilers or fryers, breast, meat only, cooked, roasted (FDC 171477); 60 g Cabbage, raw (FDC 169975); 30 g Carrots, raw (FDC 170393); 50 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 10 g Vinegar, distilled (FDC 172237); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Chicken mami | 402 kcal · 34.5 g protein | 150 g Noodles, egg, enriched, cooked (FDC 169732); 70 g Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC 171478); 50 g Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt (FDC 170391); 50 g Egg, whole, cooked, hard-boiled (FDC 173424); 10 g Onions, raw (FDC 170000); 5 g Sauce, fish, ready-to-serve (FDC 174531) |
| Chopsuey with chicken and egg | 274 kcal · 26.2 g protein | 60 g Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC 171478); 50 g Egg, whole, cooked, hard-boiled (FDC 173424); 70 g Cabbage, raw (FDC 169975); 30 g Carrots, raw (FDC 170393); 50 g Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt (FDC 170391); 20 g Peppers, sweet, green, raw (FDC 170427); 5 g Cornstarch (FDC 169698); 5 g Oil, vegetable, soybean, refined (FDC 172370); 5 g Soy sauce made from soy and wheat (shoyu) (FDC 174277) |
| Ginisang sayote with chicken | 207 kcal · 24.7 g protein | 80 g Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC 171478); 150 g Chayote, fruit, cooked, boiled, drained, without salt (FDC 170403); 6 g Garlic, raw (FDC 169230); 15 g Onions, raw (FDC 170000); 4 g Oil, vegetable, soybean, refined (FDC 172370) |
| Pancit bihon | 376 kcal · 29.2 g protein | 160 g Rice noodles, cooked (FDC 168914); 60 g Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC 171478); 30 g Crustaceans, shrimp, cooked (FDC 175180); 50 g Cabbage, raw (FDC 169975); 30 g Carrots, raw (FDC 170393); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 6 g Oil, vegetable, soybean, refined (FDC 172370) |
| Pancit canton | 398 kcal · 26.9 g protein | 160 g Noodles, egg, enriched, cooked (FDC 169732); 60 g Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC 171478); 50 g Cabbage, raw (FDC 169975); 30 g Carrots, raw (FDC 170393); 30 g Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt (FDC 170391); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 6 g Oil, vegetable, soybean, refined (FDC 172370) |
| Pork adobo | 352 kcal · 31.7 g protein | 120 g Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised (FDC 168256); 15 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 15 g Vinegar, distilled (FDC 172237); 10 g Garlic, raw (FDC 169230); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Sinigang na baboy | 352 kcal · 31.5 g protein | 110 g Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised (FDC 168256); 60 g Radishes, oriental, raw (FDC 168451); 40 g Spinach, raw (FDC 168462); 40 g Yardlong bean, cooked, boiled, drained, without salt (FDC 169223); 40 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 30 g Okra, raw (FDC 169260); 15 g Tamarinds, raw (FDC 167763); 5 g Sauce, fish, ready-to-serve (FDC 174531) |
| Inihaw na liempo | 442 kcal · 32.6 g protein | 110 g Pork, fresh, spareribs, separable lean and fat, cooked, braised (FDC 167854); 8 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 5 g Lemon juice, raw (FDC 167747) |
| Pork bistek | 380 kcal · 33.7 g protein | 120 g Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried (FDC 168293); 12 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 10 g Lemon juice, raw (FDC 167747); 50 g Onions, raw (FDC 170000); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Pork menudo | 397 kcal · 32.4 g protein | 100 g Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised (FDC 168256); 20 g Pork, fresh, variety meats and by-products, liver, cooked, braised (FDC 167863); 50 g Potatoes, boiled, cooked without skin, flesh, without salt (FDC 170440); 40 g Carrots, raw (FDC 170393); 80 g Tomato products, canned, sauce (FDC 170054); 15 g Onions, raw (FDC 170000); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Pork sisig (lighter) | 410 kcal · 36.5 g protein | 100 g Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised (FDC 168256); 20 g Chicken, liver, all classes, cooked, simmered (FDC 171061); 40 g Onions, raw (FDC 170000); 50 g Egg, whole, raw, fresh (FDC 171287); 5 g Lemon juice, raw (FDC 167747); 6 g Oil, vegetable, soybean, refined (FDC 172370) |
| Lean pork tapa (tenderloin) | 262 kcal · 38 g protein | 140 g Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted (FDC 168250); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 8 g Garlic, raw (FDC 169230); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Pork giniling | 414 kcal · 29.9 g protein | 100 g Pork, ground, 84% lean / 16% fat, cooked, crumbles (FDC 169192); 50 g Potatoes, boiled, cooked without skin, flesh, without salt (FDC 170440); 40 g Carrots, raw (FDC 170393); 20 g Peas, green, cooked, boiled, drained, without salt (FDC 170420); 60 g Tomato products, canned, sauce (FDC 170054); 20 g Onions, raw (FDC 170000); 3 g Oil, vegetable, soybean, refined (FDC 172370) |
| Tokwa’t baboy | 398 kcal · 35.9 g protein | 70 g Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised (FDC 168256); 100 g Tofu, raw, firm, prepared with calcium sulfate (FDC 172475); 12 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 15 g Vinegar, distilled (FDC 172237); 25 g Onions, raw (FDC 170000); 8 g Oil, vegetable, soybean, refined (FDC 172370) |
| Lechon kawali | 468 kcal · 29.1 g protein | 100 g Pork, fresh, spareribs, separable lean and fat, cooked, braised (FDC 167854); 8 g Oil, vegetable, soybean, refined (FDC 172370) |
| Bistek tagalog | 300 kcal · 38.2 g protein | 120 g Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled (FDC 168635); 15 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 10 g Lemon juice, raw (FDC 167747); 50 g Onions, raw (FDC 170000); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Bulalo | 370 kcal · 48.7 g protein | 130 g Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered (FDC 169442); 80 g Corn, sweet, yellow, cooked, boiled, drained, without salt (FDC 169999); 60 g Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt (FDC 170391); 60 g Cabbage, raw (FDC 169975); 20 g Onions, raw (FDC 170000); 5 g Sauce, fish, ready-to-serve (FDC 174531) |
| Nilagang baka | 306 kcal · 39.1 g protein | 110 g Beef, chuck for stew, separable lean and fat, all grades, cooked, braised (FDC 171203); 70 g Potatoes, boiled, cooked without skin, flesh, without salt (FDC 170440); 80 g Cabbage, raw (FDC 169975); 50 g Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt (FDC 170391); 20 g Onions, raw (FDC 170000); 5 g Sauce, fish, ready-to-serve (FDC 174531) |
| Beef kaldereta | 395 kcal · 40.6 g protein | 110 g Beef, chuck for stew, separable lean and fat, all grades, cooked, braised (FDC 171203); 60 g Potatoes, boiled, cooked without skin, flesh, without salt (FDC 170440); 40 g Carrots, raw (FDC 170393); 20 g Peppers, sweet, green, raw (FDC 170427); 80 g Tomato products, canned, sauce (FDC 170054); 10 g Cheese, cheddar, sharp, sliced (FDC 170899); 6 g Oil, vegetable, soybean, refined (FDC 172370) |
| Beef salpicao | 343 kcal · 41.1 g protein | 130 g Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled (FDC 168635); 15 g Garlic, raw (FDC 169230); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 8 g Oil, vegetable, soybean, refined (FDC 172370) |
| Beef with broccoli | 318 kcal · 36.8 g protein | 110 g Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled (FDC 168635); 100 g Broccoli, cooked, boiled, drained, without salt (FDC 169967); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 5 g Cornstarch (FDC 169698); 5 g Oil, vegetable, soybean, refined (FDC 172370); 5 g Garlic, raw (FDC 169230) |
| Ginisang giniling na baka | 355 kcal · 31 g protein | 100 g Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned (FDC 174034); 50 g Potatoes, boiled, cooked without skin, flesh, without salt (FDC 170440); 40 g Carrots, raw (FDC 170393); 20 g Peas, green, cooked, boiled, drained, without salt (FDC 170420); 60 g Tomato products, canned, sauce (FDC 170054); 20 g Onions, raw (FDC 170000) |
| Sinigang na baka | 304 kcal · 39.8 g protein | 110 g Beef, chuck for stew, separable lean and fat, all grades, cooked, braised (FDC 171203); 60 g Radishes, oriental, raw (FDC 168451); 40 g Spinach, raw (FDC 168462); 40 g Yardlong bean, cooked, boiled, drained, without salt (FDC 169223); 40 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 30 g Okra, raw (FDC 169260); 15 g Tamarinds, raw (FDC 167763); 5 g Sauce, fish, ready-to-serve (FDC 174531) |
| Sinigang na hipon | 222 kcal · 35.3 g protein | 130 g Crustaceans, shrimp, cooked (FDC 175180); 60 g Radishes, oriental, raw (FDC 168451); 40 g Spinach, raw (FDC 168462); 40 g Yardlong bean, cooked, boiled, drained, without salt (FDC 169223); 40 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 30 g Okra, raw (FDC 169260); 15 g Tamarinds, raw (FDC 167763); 5 g Sauce, fish, ready-to-serve (FDC 174531) |
| Sinigang na bangus | 340 kcal · 38.3 g protein | 130 g Fish, milkfish, cooked, dry heat (FDC 171995); 60 g Radishes, oriental, raw (FDC 168451); 40 g Spinach, raw (FDC 168462); 40 g Yardlong bean, cooked, boiled, drained, without salt (FDC 169223); 40 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 30 g Okra, raw (FDC 169260); 15 g Tamarinds, raw (FDC 167763); 5 g Sauce, fish, ready-to-serve (FDC 174531) |
| Inihaw na bangus | 303 kcal · 40.5 g protein | 150 g Fish, milkfish, cooked, dry heat (FDC 171995); 40 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 20 g Onions, raw (FDC 170000); 5 g Soy sauce made from soy and wheat (shoyu) (FDC 174277) |
| Paksiw na bangus | 289 kcal · 35.3 g protein | 130 g Fish, milkfish, cooked, dry heat (FDC 171995); 30 g Vinegar, distilled (FDC 172237); 8 g Ginger root, raw (FDC 169231); 50 g Eggplant, cooked, boiled, drained, without salt (FDC 169229); 30 g Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt (FDC 168394); 5 g Garlic, raw (FDC 169230) |
| Pritong tilapia | 263 kcal · 39.2 g protein | 150 g Fish, tilapia, cooked, dry heat (FDC 175177); 8 g Oil, vegetable, soybean, refined (FDC 172370) |
| Tinolang isda | 208 kcal · 35.9 g protein | 130 g Fish, tilapia, cooked, dry heat (FDC 175177); 80 g Chayote, fruit, cooked, boiled, drained, without salt (FDC 170403); 30 g Spinach, raw (FDC 168462); 10 g Ginger root, raw (FDC 169231); 15 g Onions, raw (FDC 170000); 5 g Sauce, fish, ready-to-serve (FDC 174531) |
| Escabeche (sweet and sour fish) | 318 kcal · 34.6 g protein | 130 g Fish, tilapia, cooked, dry heat (FDC 175177); 8 g Oil, vegetable, soybean, refined (FDC 172370); 20 g Peppers, sweet, green, raw (FDC 170427); 20 g Carrots, raw (FDC 170393); 20 g Onions, raw (FDC 170000); 10 g Sugars, granulated (FDC 169655); 15 g Vinegar, distilled (FDC 172237); 5 g Cornstarch (FDC 169698) |
| Ginataang tilapia with kangkong | 301 kcal · 36.7 g protein | 130 g Fish, tilapia, cooked, dry heat (FDC 175177); 60 g Nuts, coconut milk, canned (liquid expressed from grated meat and water) (FDC 170173); 50 g Spinach, raw (FDC 168462); 6 g Ginger root, raw (FDC 169231) |
| Ginisang sardinas with egg | 278 kcal · 25.5 g protein | 90 g Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone (FDC 175140); 50 g Egg, whole, raw, fresh (FDC 171287); 20 g Onions, raw (FDC 170000); 30 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 3 g Oil, vegetable, soybean, refined (FDC 172370) |
| Grilled tuna steak | 236 kcal · 44.4 g protein | 150 g Fish, tuna, yellowfin, fresh, cooked, dry heat (FDC 172006); 8 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 8 g Lemon juice, raw (FDC 167747); 4 g Oil, vegetable, soybean, refined (FDC 172370) |
| Tuna sisig | 278 kcal · 37.4 g protein | 120 g Fish, tuna, light, canned in water, without salt, drained solids (FDC 171986); 40 g Onions, raw (FDC 170000); 10 g Salad dressing, mayonnaise, light (FDC 173594); 50 g Egg, whole, raw, fresh (FDC 171287); 5 g Lemon juice, raw (FDC 167747); 3 g Oil, vegetable, soybean, refined (FDC 172370) |
| Pritong galunggong | 332 kcal · 33.4 g protein | 130 g Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat (FDC 171994); 8 g Oil, vegetable, soybean, refined (FDC 172370) |
| Adobong pusit | 219 kcal · 26.5 g protein | 160 g Mollusks, squid, mixed species, raw (FDC 174223); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 15 g Vinegar, distilled (FDC 172237); 8 g Garlic, raw (FDC 169230); 20 g Onions, raw (FDC 170000); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Calamares (fried squid) | 210 kcal · 21.5 g protein | 120 g Mollusks, squid, mixed species, cooked, fried (FDC 171982) |
| Garlic shrimp | 217 kcal · 31.9 g protein | 130 g Crustaceans, shrimp, cooked (FDC 175180); 12 g Garlic, raw (FDC 169230); 8 g Oil, vegetable, soybean, refined (FDC 172370) |
| Halabos na hipon | 156 kcal · 36.3 g protein | 150 g Crustaceans, shrimp, cooked (FDC 175180); 5 g Garlic, raw (FDC 169230) |
| Ginataang alimasag | 252 kcal · 23.5 g protein | 120 g Crustaceans, crab, blue, cooked, moist heat (FDC 174205); 60 g Nuts, coconut milk, canned (liquid expressed from grated meat and water) (FDC 170173); 80 g Squash, winter, all varieties, cooked, baked, without salt (FDC 170490); 6 g Ginger root, raw (FDC 169231) |
| Tinolang tahong | 245 kcal · 32.4 g protein | 130 g Mollusks, mussel, blue, cooked, moist heat (FDC 174217); 8 g Ginger root, raw (FDC 169231); 40 g Spinach, raw (FDC 168462); 15 g Onions, raw (FDC 170000) |
| Tuyo with tomato | 171 kcal · 25.7 g protein | 40 g Fish, cod, Atlantic, dried and salted (FDC 174190); 60 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Ginisang monggo | 307 kcal · 17.5 g protein | 220 g Mung beans, mature seeds, cooked, boiled, without salt (FDC 174257); 40 g Spinach, raw (FDC 168462); 30 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 20 g Onions, raw (FDC 170000); 6 g Garlic, raw (FDC 169230); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Ginisang monggo with shrimp | 325 kcal · 25.6 g protein | 200 g Mung beans, mature seeds, cooked, boiled, without salt (FDC 174257); 40 g Crustaceans, shrimp, cooked (FDC 175180); 40 g Spinach, raw (FDC 168462); 30 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 20 g Onions, raw (FDC 170000); 6 g Garlic, raw (FDC 169230); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Tokwa with pechay | 285 kcal · 27.9 g protein | 150 g Tofu, raw, firm, prepared with calcium sulfate (FDC 172475); 60 g Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt (FDC 170391); 30 g Carrots, raw (FDC 170393); 10 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Tofu sisig | 374 kcal · 33.1 g protein | 150 g Tofu, raw, firm, prepared with calcium sulfate (FDC 172475); 40 g Onions, raw (FDC 170000); 10 g Salad dressing, mayonnaise, light (FDC 173594); 50 g Egg, whole, raw, fresh (FDC 171287); 5 g Soy sauce made from soy and wheat (shoyu) (FDC 174277); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Pinakbet with egg | 287 kcal · 16.3 g protein | 60 g Squash, winter, all varieties, cooked, baked, without salt (FDC 170490); 50 g Eggplant, cooked, boiled, drained, without salt (FDC 169229); 40 g Okra, raw (FDC 169260); 40 g Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt (FDC 168394); 40 g Yardlong bean, cooked, boiled, drained, without salt (FDC 169223); 40 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 100 g Egg, whole, cooked, hard-boiled (FDC 173424); 5 g Oil, vegetable, soybean, refined (FDC 172370); 5 g Sauce, fish, ready-to-serve (FDC 174531) |
| Ampalaya with egg | 227 kcal · 14.2 g protein | 100 g Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt (FDC 168394); 100 g Egg, whole, raw, fresh (FDC 171287); 20 g Onions, raw (FDC 170000); 30 g Tomatoes, red, ripe, raw, year round average (FDC 170457); 5 g Garlic, raw (FDC 169230); 5 g Oil, vegetable, soybean, refined (FDC 172370) |
| Fried chicken, 1 drumstick | 240 kcal · 19 g protein | 90 g Fast Foods, Fried Chicken, Drumstick, meat and skin with breading (FDC 170757) |
| Fried chicken, 1 breast piece | 346 kcal · 32.9 g protein | 150 g KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat and skin with breading (FDC 170744) |
| Fried chicken, 2 pieces | 587 kcal · 51.9 g protein | 90 g Fast Foods, Fried Chicken, Drumstick, meat and skin with breading (FDC 170757); 150 g KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat and skin with breading (FDC 170744) |
| Burger, single patty | 289 kcal · 14.6 g protein | 110 g Fast foods, hamburger; single, regular patty; with condiments (FDC 170694) |
| Spaghetti with meat sauce | 339 kcal · 16.2 g protein | 280 g Restaurant, Italian, spaghetti with meat sauce (FDC 167680) |
| 2 boiled eggs | 155 kcal · 12.6 g protein | 100 g Egg, whole, cooked, hard-boiled (FDC 173424) |
| Greek yogurt cup | 124 kcal · 16.9 g protein | 170 g Yogurt, Greek, plain, lowfat (FDC 170903) |
| Banana and peanuts | 206 kcal · 6 g protein | 100 g Bananas, raw (FDC 173944); 20 g Peanuts, all types, dry-roasted, without salt (FDC 173806) |
| Glass of low-fat milk | 101 kcal · 8.1 g protein | 240 g Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D (FDC 170872) |
| Mango slices | 90 kcal · 1.2 g protein | 150 g Mangos, raw (FDC 169910) |
| Taho with less syrup | 170 kcal · 13.8 g protein | 200 g MORI-NU, Tofu, silken, firm (FDC 172461); 12 g Sugars, granulated (FDC 169655) |
| Pandesal with peanut butter | 173 kcal · 6.3 g protein | 25 g Rolls, dinner, plain, commercially prepared (includes brown-and-serve) (FDC 172793); 16 g Peanut butter, smooth style, without salt (FDC 172470) |
| Papaya slices | 86 kcal · 0.9 g protein | 200 g Papayas, raw (FDC 169926) |
| Tuna in water, 1 small can | 106 kcal · 23 g protein | 90 g Fish, tuna, light, canned in water, without salt, drained solids (FDC 171986); 5 g Lemon juice, raw (FDC 167747) |