When we interviewed celebrity mom of three, Chariz Solomon, she told us she had one question she asked herself every day. "Anong ulam?" She even put up a Facebook group because she was running out of ideas for her family meals!
We want to help, too and asked Roselle Miranda, the food editor of Yummy.ph, to help us with meal planning for a week. It’s designed for a family of four with a budget of P1,500* that covers breakfast, lunch, and dinner from Monday to Sunday!
SmartParenting.com.ph hopes this meal plan helps when you can’t think of anything to prepare and cook. Happy eating!
By the way, we also did a meal plan with a budget of P2,000 for one week, which you can check out here.
Your ingredient list for Monday
Breakfast: Scrambled Egg
large egg
Meal cost: P29.33 (4 servings)
Lunch: Tokwa Salpicao
2 packs tofu, cubed medium
1 head garlic, peeled, minced
2 tablespoons soy sauce
1 tablespoon Worcestershire sauce
Meal cost: P68 (4 servings)
Dinner: Apan-Apan
3 tablespoons vegetable oil
1 small red onion, chopped
5 cloves garlic, chopped
2 tablespoons bagoong
200 grams ground pork
1/2 cup vinegar
1 teaspoon ground black pepper
2 teaspoons sugar
2 bundles of water spinach (kangkong), leaves, and tender stalks sliced
Meal cost: P102.66 (4 servings)
Your ingredient list for Tuesday
Breakfast: Brown Sugar + Oatmeal
1 cup oatmeal
1/4 cup brown sugar
Meal cost: P10.28 (4 servings)
Lunch: Misua with Sardines
2 tablespoons cooking oil
2 cloves garlic, minced
1 small can of Spanish-style sardines (155 grams)
2 cups water2 tablespoons fish sauce (patis)
1 medium patola (Chinese okra), sliced1/8 teaspoon black pepper
1/8 kilo misua (fine rice noodles)
Meal cost: P97.37 (4 servings)
Dinner: Adobong Itlog at Patatas
1/4 cup oil
2 medium potatoes, peeled, cubed large
5 cloves garlic, lightly crushed
1/3 cup soy sauce
1/3 cup vinegar
1/4 teaspoon black peppercorns, crushed, more to taste
2 pieces of bay leaves
5 large eggs
1 1/2 cups water, or as neededsalt, to taste
Meal cost: P112.65 (4 servings)
Your ingredient list for Wednesday
Breakfast: Adobo Rice
Use the leftover adobo sauce from the previous night
Lunch: Tortang Repolyo
2 tablespoons cooking oil
1 small white onion, peeled, sliced thinly
2 cloves garlic, peeled, chopped
1 small potato, peeled, sliced into strips
1 small carrot, peeled, sliced into strips
1 small head cabbage, about 250 grams, cored removed, shredded
5 medium eggs, beaten
Meal cost: P110.76 (4 servings)
Dinner: Chili Garlic Tofu
500 grams firm tofu (tokwa), cut into cubes
3 cloves garlic, chopped
1 small red onion, chopped small
2 tablespoons chili garlic sauce
1 tablespoon brown sugar
1 tablespoon soy sauce
1 teaspoon sesame seeds, toasted
1 bird’s eye chili (siling labuyo), chopped (optional)
1 teaspoon cornstarch, diluted in 1 tablespoon water
Meal cost: P93.34 (4 servings)
Your ingredient list for Thursday
Breakfast: Oatmeal
1 cup oatmeal
1/4 cup sugar
Meal cost: P4.70 (4 servings)
Lunch: Ginisang Sardinas
2 tablespoons canola oil
1 medium red onion, peeled, sliced
3 cloves garlic, peeled, chopped
4 small native tomatoes, quartered
2 155-gram cans sardines in tomato sauce
1 tablespoon oyster sauce
1 calamansi, halved
Meal cost: P65.31 (4 servings)
Dinner: Hotdog and Potato Omelet
2 medium potatoes, peeled and cubed
1 pack hotdogs, fish, cut into rounds
4 pieces egg
Meal cost: P112.22 (4 servings)
Your ingredient list for Friday
Breakfast: Egg Lugaw
2 tablespoons canola oil
2 tablespoons white onion, chopped
2 tablespoon garlic, chopped
2 tablespoons ginger, julienned
1 1/2 tablespoons fish sauce (patis)
1/2 cup long-grain rice
4 cups chicken stock
1/2 piece chicken bouillon cubesalt, to taste
2 hard-boiled eggs, sliced
Meal cost: P40.60 (4 servings)
Lunch: Ginisang Togue
2 tablespoons oil
2 cloves garlic, minced
1 medium onion, chopped
1/4 kilo pork, use ground pork
1/4 kilo monggo sprouts, cleaned
2 tablespoons fish sauce (patis)
Meal cost: P104.46 (4 servings)
Dinner: Tortang Sardinas
2 large eggs
1/2 cup all-purpose flour
1 33-gram pack crackers, crushed
1 stalk celery, diced
1/4 teaspoon salt
1 215-gram can sardine in tomato sauce
2 tablespoons all-purpose flour
1/4 cup oil, for frying
Meal cost: P60 (4 servings)
Your ingredient list for Saturday
Breakfast: Egg Mayo Pandesal
1 large egg
1/2 cup mayonnaise
pandesal
Meal cost: P34 (4 servings)
Lunch: Gising-Gising With Kangkong
200 grams pork, use ground pork
2 bundles kangkong (water spinach) leaves, stems only, sliced into 1/2-inch pieces
2 tablespoons canola oil
2 tablespoons white onion, chopped
1 tablespoon garlic, chopped
2 tablespoons ginger, grated
2 tablespoons bagoong (shrimp paste)
1/2 cup coconut milk (gata)
1/4 cup coconut cream (kakang gata)
1 to 2 pieces finger chilies (siling pangsigang), sliced
Meal cost: P118.47 (4 servings)
Dinner: Calamansi Fish
1/4 cup calamansi juice, fresh
1 teaspoon fish sauce (patis)
2 tablespoons cilantro, chopped, plus more for garnish
400 grams cream dory fillets, thawed
1 teaspoon vegetable oil
1 tablespoon unsalted butter
2 cloves garlic, smashed
Meal cost: P120.31 (4 servings)
Your ingredient list for Sunday
Breakfast: Margarine + pandesal
margarine
pandesal
Meal cost: P20.54 (4 servings)
Lunch: Spicy Sauteed Hotdog In Ketchup
5 regular hot dogs, sliced diagonally
1 medium white onion, peeled, sliced into rings
1/4 cup banana ketchup, or to taste
2 tablespoons sriracha hot sauce, or to taste
siling labuyo, chopped, as garnish
Meal cost: P66 (4 servings)
Dinner: Adobong Tokwa
1 300 gram pack tofu (tokwa), sliced
1/3 cup soy sauce
1/3 cup white vinegar
1 tablespoon garlic, chopped
2 pieces bay leaf
1 tablespoon peppercorns
2 teaspoons brown sugar
1 to 2 teaspoons potato starch, diluted in water
Meal cost: P44.34 (4 servings)
*Costing was based on amount used and supermarket prices, which are subject to change.
Read here the 10 recipes a mom prepares when she gets the "bahala ka na sa ulam" reply.
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