meal plan

CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR

Supplement your 1st Week of our Workout Challenge with this healthy meal plan by US Certified Fitness Nutritionist-Chef and Weight Loss Consultant, Nadine

Tengco!

WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 *Pre-breakfast Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water

BREAKFAST Arroz a la Century

Tuna

1 glass Tanglad water

Bangusilog (w/ Banana Blossom

rice)


Century Tuna and Vegetable Omelette

Asian rice

1 glass Tanglad

water

Longsilog


Tortang Talong

Asian rice


Century Tuna Sisig rice

1 glass Tanglad

water

Tapsilog


*Mid- AM Snack Boiled Saging na saba

Cooked Corn Pineapple Basil

Drink Rice Crackers

1 small sized boiled sweet potato

Boiled Saging na saba

Tropical Fruit Salad

LUNCH Chicken with Mushrooms

Roasted Vegetable

Medley


Cilantro lime shrimp skewers

Cilantro lime Cauli-rice

Tropical fruit salad

1 glass Tanglad

water

Fish Kebabs

Spring vegetable Stir-fry

1 glass Tanglad

water

Spicy chicken satay

Grilled Vegetable Salad

1 glass Tanglad

water

Char-grilled Salmon with Mango Salsa

Sesame Spinach


Garlic and Soy Grilled chops

Spring vegetable

stir-fry


Tilapia with Spinach


*Mid-PM Snack Papaya-Banana

Smoothie Tuna Maki

Hi-fiber Fried Bananas

1 cup Salabat

Pomelo Wedges Tropical Smoothie Papaya-Banana

smoothie 60z Taho and 6-8pcs Sago Balls

DINNER Coconut Fish with

Rice Noodles

Nilagang baka

1 cup Salabat

Savoury chicken saut

Sweet Potato and

Broccoli stir-fry

Beef and Sweet Potato Casserole

Banana Blossom Burger

Banana Blossom

rice


Ginger fish packet

Vegetable chowfan

1 cup Salabat

Nilagang Baboy at Manok

1 cup Salabat

*Pre-bedtime Drink

Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly Trimmer

(*) Optional Only


Down to your 2nd week of our Workout Challenge! Dont forget to also keep track with this healthy meal plan by US Certified Fitness Nutritionist-Chef and

Weight Loss Consultant, Nadine Tengco!


BREAKFAST

Adsilog


Seafood and Veggie Rice

1 glass Tanglad

water

Century Tuna and Egg Sarciado

1 glass Tanglad

water

Longganisa Hash and Scrambled

Eggs

Basic Chowfan


Tocilog


Bangusilog


Tortang Talong

Asian Rice


*Mid- AM Snack Pomelo Tropical Smoothie Pomelo Wedges Tuna Maki Boiled Saging na Saba Cooked Corn Fruit Salad

LUNCH

Grilled stuffed Squid

Chayote Salad

Dreamy Apple sauce

1 glass Tanglad

water

Grilled Fish with Salsa

Roasted

Vegetables


Mango Stuffed Chicken with Vegetables

1 glass

Tanglad water

Century Tuna-Salsa Rice

Garlic Bokchoy

1 glass

Tanglad water

Pinoy Steak with Bokchoy

1 glass

Tanglad water

Century Tuna Kilawin

Chayote Salad

1 glass

Tanglad water

Sneaky Burger

Spicy Pear Salsa


1 glass

Tanglad water *Mid-PM Snack

Tuna Avocado Salad 5-6pcs

Tuna/Salmon High-Fiber Fried

Bananas Papaya-Banana

Smoothie Tuna Rice Cakes

6oz Taho and 6-8 S ago Balls

Curried Tuna and Mango cakes

DINNER Hainanese Chicken

rice

1 cup Salabat

Thai Shrimp Roll

1 cup Salabat

Braised Chicken with Spinach

Vegetable Chow-fan

Picole Healthy Ice pops: Juicy

Pop flavours only

Rice-Stuffed Chicken Fillets

Broccoli and Leek

Soup

1 cup Salabat

Congee with Meatballs

1 cup

Salabat

Lemongrass Chicken Barbeque

Vegetable Chowfan

1 cup

Salabat

Cilantro Chicken Noodles

1 cup

Salabat

*Pre-bedtime Drink


(*) Optional Only


3rd Week to stay healthy and fit! Here are fresh meals to supplement your weekly workout specially prepared by US Certified Fitness Nutritionist-Chef and



BREAKFAST

Mexican Century Tuna Rice

Poached Egg

1 glass

Tanglad water

Chicken Fajita Omelette

Cauliflower Rice

Deluxe


Adsilog


Crunchy Tofu Steak with

Mushrooms


Baked Century Tuna Frittata

Asian Rice

1 glass

Tanglad water

Korean Style Steak and Eggs

1 glass Tanglad

water

Chicken Tocsilog


*Mid- AM Snack Dreamy Applesauce Pomelo Wedges

Pineapple Basil Drink


Cooked Corn 1 Orange + 6-8 pcs

Almonds Picole Healthy Ice

Pops

LUNCH

Chinese Chicken Salad

1 glass Tanglad

water

Century Tuna Lettuce Wrap

1 glass

Tanglad water

Grilled Salmon Kebab

Grilled

Vegetable Salad


Spicy Asian Shrimp

Roasted

Eggplant and Peppers

1 glass

Tanglad water

Garlic Steak

Spring Vegetable Stir-Fry

1 glass

Tanglad water

Century Tuna Spring Rolls

1 glass

Tanglad water

Bangus with Banana Blossom

Ceviche


*Mid-PM Snack Espresso Custrad

Papaya-Banana Smoothie

Tuna Hash Brown Banana Puto High-Fiber Fried

Bananas 6oz Taho and 6-8

pcs Sago Balls Boiled Saging na

Saba

DINNER Beef Posole

1 cup Salabat

Pochero

1 cup Salabat

Chicken Chopseuy

Vegetable Chowfan

1 cup Salabat

Pork Spring Rolls

Pumpkin Spice Custard

1 cup Salabat

Cabbage Rolls

1 cup Salabat

Fragrant Chicken Stew

1 cup

Salabat

Century Tuna Tacos

1 cup Salabat

*Pre-bedtime Drink


(*) Optional Only


4TH Week to stay healthy and fit! Here are fresh meals to supplement your weekly workout specially prepared by US Certified Fitness Nutritionist-Chef and



BREAKFAST

Bangus Steak

Poached Egg

Vegetable Chowfan


Savoury Century Tuna Pancakes

Poached Egg

1 glass Tanglad

water

Corned Century Tuna Omelette

Vegetable Chowfan

1 glass Tanglad

water

Tapsilog


Arroz a la Century Tuna

1 glass

Tanglad water

Adsilog


Pork Hash

Basic Chowfan


*Mid- AM Snack Pomelo Wedges

Boiled Saging na Saba


Dreamy Applesauce


Apple Wedges and 4-6pcs Almonds


LUNCH Asian Salad


Thai Beef Salad


Grilled Fish with Chili Tomato Jam

Grilled Vegetable

Salad


Lumpiang Hubad

Picole Healthy Ice Pops

1 glass

Tanglad water

Cilantro Lime Shrimp Skewers

Assian Coleslaw

1 glass

Tanglad water

Chinese Chicken Salad

1 glass

Tanglad water

Chicken with Mushrooms

Roasted Vegetable

Medley


*Mid-PM Snack Tuna Croquettes Tropical Smoothie Espresso Custard Tuna Rice Cakes

Hi-Fiber Fried Bananas

Tropical Smoothie 6oz Taho and 6-8pcs

Sago Balls

DINNER Chicken Squash

Soup

1 cup Salabat

Pork Rib Soup

1 cup Salabat

Chicken Noodle Soup

1 cup Salabat

Minestrone

1 cup Salabat


1 cup

Salabat

Century Tuna Char Kway Teow

1 cup

Salabat

Chicken with Ampalaya

Cauliflower Rice

Deluxe

1 cup Salabat

*Pre-bedtime Drink


(*) Optional Only


5TH Week to stay healthy and fit! Here are fresh meals to supplement your weekly workout specially prepared by US Certified Fitness Nutritionist-Chef and



BREAKFAST

Fruits N Oats Parfait


Chicken Fajita Omelette (Phase 2)

1 glass Tanglad

water

Longsilog


Chicken Pork Adobo

Vegetable chowfan

Poached Egg

1 glass Tanglad

water

Oatmeal Pancakes


Chicken and Sweet Potato Hash


Century Tuna Salad

Toasted Breaded Triangles


*Mid- AM Snack Banana Puto

Hi-fiber fried bananas

Pomelo Wedges Pineapple Basil

Drink Boiled Saging na

Saba Belly Trimmer Pomelo Wedges

LUNCH

Century Tuna Stuffed Tomatoes


Mongolian Stir-fry


Baked Fish with Pesto

Ratatouille

1 glass Tanglad

water

Cajun Fish with Tropical Fruit Salsa

Grilled Eggplant

with Garlic sauce


Chicken, Mango, and Papaya Salad


Beef with Peppers Cucumber Salad


Asian Chicken Salad 1 glass Tanglad water

*Mid-PM Snack Watermelon, Orange, and Ginger Sorbet

Tropical Fruit Salad 1 orange + 6-8 pcs. Almonds

Espresso Custard 6oz Taho and 6-8pcs Sago Balls

3-4 pcs Hakaw or Shrimp Dumplings

Tropical Fruit Smoothie

DINNER Chicken Shawarma

1 cup Salabat

Pochero

1 cup Salabat

Asian Tuna Cakes

Asian Noodle Salad

1 cup Salabat

Braised Chicken with Leeks

1 cup Salabat

Century Tuna Shepherds Pie

1 cup Salabat

Beef Posole

1 cup Salabat

Black Rice Salad

Chicken Tandoori

1 cup Salabat

*Pre-bedtime Drink


(*) Optional Only


Last hurrah Superbods! Heres the final meal plan by US Certified Fitness Nutritionist-Chef and Weight Loss Consultant, Nadine Tengco to complete your

Superbod Transformation!


BREAKFAST

Beef Steak with Egg Vegetable Chowfan

Vegetable Chowfan


Tortang Talong

Asian Rice


Adsilog


Mexican Tuna Rice

1 glass Tanglad

water

Chicken Tocilog

1 glass Tanglad

water

Chicken Fajita Omelette

Cauliflower Rice

Deluxe


Century Corned Tuna Pandesal


*Mid- AM Snack Boiled Kamote

1 apple + 6pcs. Almonds

High fiber fried bananas

Picole Healthy Ice Pops

Dreamy Applesauce



LUNCH

Spicy Chicken Satay



Vietnamese Beef Stir Fry


Pork Barbeque

Cucumber Pepper

Salad


Chargrilled Salmon with Mango Salsa

Sesame Spinach


Mediterranean Fish

Sauteed Summer

Vegetables


Grilled Fish with Salsa

Roasted

Vegetables


Asian Salad


*Mid-PM Snack

Banana Smoothie Century Tuna Rice

Cakes

Century Tuna and Mango Mousse

Toasted Bread

Triangles

Espresso Custard Century Tuna dip with Vegetable

Sticks Fruit Balls Tropical Salad

DINNER

Tuna Casserole

1 cup Salabat


1 cup Salabat

Chicken, Sprouts, and Tofu Soup

1 cup Salabat

Stir-fry Chicken Asparagus

Vegetable Chowfan

1 cup Salabat

Banana Blossom Burger

Banana Blossom

Rice

1 cup Salabat

Century Tuna Pastel

1 cup Salabat

Zesty Mexican Soup

1 cup Salabat

*Pre-bedtime Drink


(*) Optional Only

meal plan

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