Healthy Meal Plans

Day 1

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Dinner
Healthy Meal

Ginulay na mais at malunggay, Chicken Lumpia, White Rice and Watermelon

Ingredients

Ginulay na mais at Malunggay

  • 1 cup fresh corn kernels (or 1 cup frozen corn, thawed)
  • 1 cup chopped malunggay leaves
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon cooking oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1-2 cups water (or vegetable broth)

Chicken Lumpia

Ingredients:

For the filling:

  • 1/2 pound ground chicken or pork
  • 1/2 cup chopped onion
  • 1/4 cup chopped carrots
  • 1/4 cup chopped celery
  • 1 clove garlic, minced
  • 1/4 cup chopped green beans (optional)
  • 1 tablespoon soy sauce
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 egg, beaten
  • 1 tablespoon cooking oil (for sauteing)

For the wrapper:

  • 1 pack lumpia wrappers (around 20-25 pieces)
  • 1 cup water

Nutrient:

Nutrient Amount
Calories 120 kcal
Protein 4 g

White Rice

Nutritional information for a typical serving of white rice (around 1 cup cooked, or 185 grams):

Nutrient Amount
Calories 205 kcal
Protein 4.3 g
Fat 0.4 g
Carbohydrates 45 g

Meal Procedure

  1. In a pot or pan, heat the cooking oil over medium heat.
  2. Add the onion and garlic, and sauté until fragrant, about 30 seconds.
  3. Add the corn kernels and cook for 2-3 minutes, stirring occasionally.
  4. Add the water (or vegetable broth) and bring to a boil.
  5. Reduce heat and simmer for 5-7 minutes, or until the corn is tender.
  6. Add the chopped malunggay leaves and cook for another minute, until slightly wilted.
  7. Season with salt and black pepper to taste.