Download - Meal Plan
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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)
1 glass Tanglad water
Century Tuna and Vegetable Omelette
Asian rice
1 glass Tanglad
water
Longsilog
1 glass Tanglad water
Tortang Talong
Asian rice
1 glass Tanglad water
Century Tuna Sisig rice
1 glass Tanglad
water
Tapsilog
1 glass Tanglad water
*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
1 glass Tanglad water
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
1 glass Tanglad water
Garlic and Soy Grilled chops
Spring vegetable
stir-fry
1 glass Tanglad water
Tilapia with Spinach
1 glass Tanglad water
*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
1 glass Tanglad water
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
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CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR
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!
WEEK 2 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 *Pre-breakfast Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water
BREAKFAST
Adsilog
1 glass Tanglad water
Seafood and Veggie Rice
1 glass Tanglad
water
Century Tuna and Egg Sarciado
1 glass Tanglad
water
Longganisa Hash and Scrambled
Eggs
Basic Chowfan
1 glass Tanglad water
Tocilog
1 glass Tanglad water
Bangusilog
1 glass Tanglad water
Tortang Talong
Asian Rice
1 glass Tanglad water
*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
1 glass Tanglad water
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
Grilled Vegetable Salad
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
Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly Trimmer
(*) Optional Only
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CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR
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
Weight Loss Consultant, Nadine Tengco!
WEEK 3 DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 *Pre-breakfast Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water
BREAKFAST
Mexican Century Tuna Rice
Poached Egg
1 glass
Tanglad water
Chicken Fajita Omelette
Cauliflower Rice
Deluxe
1 glass Tanglad water
Adsilog
1 glass Tanglad water
Crunchy Tofu Steak with
Mushrooms
1 glass Tanglad water
Baked Century Tuna Frittata
Asian Rice
1 glass
Tanglad water
Korean Style Steak and Eggs
1 glass Tanglad
water
Chicken Tocsilog
1 glass Tanglad water
*Mid- AM Snack Dreamy Applesauce Pomelo Wedges
Pineapple Basil Drink
Tropical Fruit Salad
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
1 glass Tanglad water
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
1 glass Tanglad water
*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
Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly Trimmer
(*) Optional Only
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CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR
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
Weight Loss Consultant, Nadine Tengco!
WEEK 4 DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28 *Pre-breakfast Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water
BREAKFAST
Bangus Steak
Poached Egg
Vegetable Chowfan
1 glass Tanglad water
Savoury Century Tuna Pancakes
Poached Egg
1 glass Tanglad
water
Corned Century Tuna Omelette
Vegetable Chowfan
1 glass Tanglad
water
Tapsilog
1 glass Tanglad water
Arroz a la Century Tuna
1 glass
Tanglad water
Adsilog
1 glass Tanglad water
Pork Hash
Basic Chowfan
1 glass Tanglad water
*Mid- AM Snack Pomelo Wedges
Boiled Saging na Saba
Tropical Fruit Salad
Dreamy Applesauce
Pineapple Basil Drink
Apple Wedges and 4-6pcs Almonds
Boiled Saging na Saba
LUNCH Asian Salad
1 glass Tanglad water
Thai Beef Salad
1 glass Tanglad water
Grilled Fish with Chili Tomato Jam
Grilled Vegetable
Salad
1 glass Tanglad water
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
1 glass Tanglad water
*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
Nilagang Baboy at Manok
1 cup
Salabat
Century Tuna Char Kway Teow
1 cup
Salabat
Chicken with Ampalaya
Cauliflower Rice
Deluxe
1 cup Salabat
*Pre-bedtime Drink
Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly Trimmer
(*) Optional Only
-
CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR
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
Weight Loss Consultant, Nadine Tengco!
WEEK 5 DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35 *Pre-breakfast Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water
BREAKFAST
Fruits N Oats Parfait
1 glass Tanglad water
Chicken Fajita Omelette (Phase 2)
1 glass Tanglad
water
Longsilog
1 glass Tanglad water
Chicken Pork Adobo
Vegetable chowfan
Poached Egg
1 glass Tanglad
water
Oatmeal Pancakes
1 glass Tanglad water
Chicken and Sweet Potato Hash
1 glass Tanglad water
Century Tuna Salad
Toasted Breaded Triangles
1 glass Tanglad water
*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
1 glass Tanglad water
Mongolian Stir-fry
1 glass Tanglad water
Baked Fish with Pesto
Ratatouille
1 glass Tanglad
water
Cajun Fish with Tropical Fruit Salsa
Grilled Eggplant
with Garlic sauce
1 glass Tanglad water
Chicken, Mango, and Papaya Salad
1 glass Tanglad water
Beef with Peppers Cucumber Salad
1 glass Tanglad water
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
Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly Trimmer
(*) Optional Only
-
CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR
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!
WEEK 6 DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 43 *Pre-breakfast Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water Lemon water
BREAKFAST
Beef Steak with Egg Vegetable Chowfan
Vegetable Chowfan
1 glass Tanglad water
Tortang Talong
Asian Rice
1 glass Tanglad water
Adsilog
1 glass Tanglad water
Mexican Tuna Rice
1 glass Tanglad
water
Chicken Tocilog
1 glass Tanglad
water
Chicken Fajita Omelette
Cauliflower Rice
Deluxe
1 glass Tanglad water
Century Corned Tuna Pandesal
1 glass Tanglad water
*Mid- AM Snack Boiled Kamote
1 apple + 6pcs. Almonds
High fiber fried bananas
Picole Healthy Ice Pops
Dreamy Applesauce
Pineapple Basil Drink
Boiled Saging na Saba
LUNCH
Spicy Chicken Satay
Grilled Vegetable Salad
1 glass Tanglad water
Vietnamese Beef Stir Fry
1 glass Tanglad water
Pork Barbeque
Cucumber Pepper
Salad
1 glass Tanglad water
Chargrilled Salmon with Mango Salsa
Sesame Spinach
1 glass Tanglad water
Mediterranean Fish
Sauteed Summer
Vegetables
1 glass Tanglad water
Grilled Fish with Salsa
Roasted
Vegetables
1 glass Tanglad water
Asian Salad
1 glass Tanglad water
*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
Nilagang Baboy at Manok
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
Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly trimmer Belly Trimmer
(*) Optional Only