Pinoy Protein
Plate
Lose fat eating the food you grew up with. One rule, one plate, and a grocery list that works in a palengke or an Asian grocery abroad.
We don’t overeat ulam. We overeat kanin.
A mountain of rice and a small piece of ulam keeps you full for an hour and hungry by merienda. The PPP flips the order: protein first, then gulay, then rice. Rice stays.
- Your protein number per meal, by body weight
- Protein per ₱100: the best-value Pinoy proteins
- Budget grocery list and real costs
- Ulam swaps, eating out, and a no-cook day for OFWs
- 3 sample Pinoy days
Protein first works
Real clients, rice included.
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.
Get it free
Sent to your email in a minute. Read it on your phone tonight, use it at your next meal.
