Pinoy
Meal Plan
7 days of Filipino meals, measured for your calorie level. Tapsilog, adobo, sinigang, tinola. Rice and all.
$6.99 abroad · one-time · instant PDF
Pay by scanning QR Ph with GCash, Maya or your bank app. Abroad or paying another way? Message me on WhatsApp.
Built by an ISSA Certified Nutritionist from his client food database
You just want to be told what to eat
- You don’t have time to plan meals or count every gram
- You want Pinoy food, not chicken-and-broccoli diets
- You cook for family and need one menu for everyone
- You’re abroad and miss ulam that fits your goals
Inside
- 7 day pages with portions for 1,400 · 1,700 · 2,000 · 2,300 · 2,600 kcal
- Protein around 30% of calories on every level
- One weekly grocery list per calorie level
- Protein swaps, quick cooking methods, eating out and abroad guide
- How to check and adjust after 2 weeks
Pick your number. Follow the column.
If this is you, keep reading
- You don’t know what to eat, so you end up at the fast-food counter
- “Diet food” in other plans isn’t food you or your family eat
- You cut rice, binge on the weekend, and start over Monday
- You’re abroad and miss Pinoy food that fits your goals
Everything inside
- 7 full days of Pinoy meals: tapsilog, adobo, sinigang, tinola, giniling
- Portions for 5 calorie levels: 1,400 · 1,700 · 2,000 · 2,300 · 2,600
- Protein at about 30% of calories on every level
- A weekly grocery list for each level
- Quick cooking methods for every dish
- Protein and rice swap tables
- Eating out, carinderia and abroad guide
- How to check and adjust after 2 weeks
See exactly what you’re getting
Swipe through. This is what lands in your inbox, not a mockup.
This is for you if…
- You want to be told exactly what to eat
- You cook for yourself or your family
- You want to keep rice and Pinoy food
This is NOT for you if…
- You’re vegan or on a medical diet
- You have food allergies and need a clinical plan
- You want a plan built around your exact numbers every week (that’s coaching)
Ebook, bundle or coaching?
| Pinoy Meal Plan | Bundle | 1-on-1 coaching | |
|---|---|---|---|
| Price | ₱299 | ₱999 (Meal Plan + Built For Busy) | Packages of 12, 16 or 24 weeks |
| Plan built for your numbers | Formulas to do it yourself | Formulas to do it yourself | Yes, built for you |
| Weekly check-ins and adjustments | No | No | Yes |
| Direct WhatsApp access to Coach Jeff | No | No | Yes |
| Keep it forever | Yes | Yes | Yes |
Your ebook pays for itself: what you paid comes off your first coaching package (12, 16 or 24 weeks) if you join within 30 days. See coaching rates →
What my clients say
“Coach was excellent. He helped me get down from 66kg to 60kg in a span of a year. He helped me lose the weight and maintain the weight loss.”
Carlo · 1-on-1 client
“Ramdam mo na every decision has a purpose, kaya mas madali magtiwala sa process.”
Jed · 1-on-1 client, recomposition
Ready? It’s in your inbox in minutes.
One personal-training session in Manila costs ₱500–1,000. This is yours to keep, for ₱299.
Real clients. Real results.
These clients ate rice and ulam the whole way. The difference was portions and protein.
Coach Jeff Alagar
NASM Physique & Bodybuilding Coach (NASM-PBC) and ISSA Certified Nutritionist. Since 2024 I’ve coached 156 clients in about 11 countries, mostly busy professionals and OFWs.
I compete too: Silver in Men’s Physique Novice and Bronze in Masters 30+ at MuscleContest 2022. And I work a full-time desk job, so every plan here is built for people with no spare time.
Every number in my ebooks matches the free calculators on this site.
Questions
Can I get a refund?
Because it’s an instant digital download, all sales are final. If your file doesn’t arrive or won’t open, message me on WhatsApp and I’ll sort it out the same day.
Will I need to buy anything else?
No. Everything is in the PDF. A food scale (about ₱300) helps for the first 2 weeks, and the free calculators on this site do the math.
How do I know my calorie level?
Use the free calculator on this site, then pick the closest level. Between two? Take the lower one for fat loss.
Can my family eat this too?
Yes. Cook the same ulam for everyone; each person adjusts only their rice and serving size.
I don’t eat pork or beef.
Use the swap table inside: same portion, similar protein.
Is this a physical book?
No. It’s a PDF ebook you can read on your phone, tablet or computer, or print at home.
How do I get it after paying?
Pay on the secure PayMongo checkout by scanning QR Ph with GCash, Maya or your bank app. Your ebook is emailed to the address you enter, usually within minutes (same day at the latest). Abroad? Message me on WhatsApp for PayPal or Wise.
I’m abroad. Can I still buy?
Yes. Most of my clients are OFWs and Filipinos abroad. Pay via PayPal or Wise in USD, or GCash if you still have it.
Can I share it with my partner or friend?
It’s for personal use, so please buy them their own copy. It keeps these ebooks affordable.
Does it work if I’m not in the Philippines?
Yes. Every book has notes for eating and training abroad, plus swaps for local ingredients and hotel or building gyms.
Eat Pinoy. Hit your numbers.
Your ebook pays for itself: what you paid comes off your first coaching package (12, 16 or 24 weeks) if you join within 30 days.
Want the gym plan too? Meal Plan + Built For Busy for ₱999: Men’s edition · Women’s edition
