Healthy Meal Plans

Day 2

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Dinner
Healthy Meal

Chicken salpicao with mushroom and spinach, White rice, and Tropical Fruits medley.

Ingredients

Chicken Salipico with Mushroom and spinach

  • 1/2 pound boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 tablespoon olive oil
  • 1/2 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • Salt to taste
  • 1 tablespoon soy sauce
  • 1 tablespoon oyster sauce (optional)
  • 1/2 teaspoon ground black pepper
  • 1 clove garlic, minced
  • 1/2 cup water
  • Sliced mushrooms
  • Fresh spinach
  • Pat of butter (optional)

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

Tropical Fruits Medley

Fruit Serving Size Calories Protein (g)
Mango 165 g 99 1.4
Pineapple 165 g 82.5 0.89
Papaya 165 g 62 0.7
Guava 165 g 112 2.6
Kiwi 1 fruit (70g) 61 1.1
Starfruit 1 fruit (90g) 31 0.7
Passion fruit 1 fruit (18g) 17 0.9
Mangoesteen 1 fruit (185g) 143 1.4

Meal Procedure

  1. Combine chicken with olive oil, paprika, garlic powder, onion powder, black pepper, and salt. Marinate for 15-30 minutes.
  2. Cook marinated chicken until golden brown. Set aside.
  3. In the same pan, sauté soy sauce, oyster sauce, black pepper, and minced garlic. Add water and simmer.
  4. Add mushrooms and cook until softened. Add spinach and cook until wilted.
  5. Toss cooked chicken back into the pan. Heat through. Optionally, add a pat of butter for a richer flavor.