If there's one diet that feels practically made for Filipinas with PCOS, it's the pescatarian diet. We already live in an archipelago where fresh fish and seafood are part of everyday life. Bangus from Dagupan, fresh tilapia from the palengke, sardinas in the can, tahong from the coast. Fish is in our bones, literally and culturally.

A pescatarian diet means you eat fish and seafood but no poultry or red meat. For PCOS specifically, this is a strong combination: you get the omega-3 fatty acids from fish that reduce inflammation and improve insulin sensitivity, the high-quality protein that keeps blood sugar stable, and you cut out the saturated fats from red meat that can worsen hormonal imbalance.

Why Pescatarian Eating Is a Natural Fit for PCOS

Omega-3 fatty acids are among the most well-researched nutrients for PCOS. They reduce the inflammatory markers that are chronically elevated in PCOS, improve insulin receptor sensitivity, support ovulation, and have even been shown in studies to reduce testosterone levels in women with PCOS.

Fatty fish like bangus, salmon, mackerel, and sardines are your richest sources. The beauty of the Filipino diet is that these are all everyday, affordable options that don't require a fancy grocery store.

Additionally, fish is generally a complete, lean protein that digests easily and keeps you full without the metabolic drawbacks of red meat. It's a hormone-friendly protein source by almost every measure.

Best Fish and Seafood for PCOS in the Philippines

Highest omega-3 content: Bangus (milkfish), sardinas/sardines, galunggong (mackerel scad), tanigue (wahoo/mackerel), salmon (canned or fresh)

High protein, lower fat: Tilapia, cream dory, maya-maya (red snapper), lapu-lapu (grouper)

Shellfish (zinc-rich, great for hormones and skin): Hipon (shrimp), tahong (mussels), talaba (oysters), pusit (squid), alimango/alimasag (crab)

Practical canned options: Sardines in tomato sauce, tuna in water, mackerel in brine.

7 - Day Pescatarian PCOS Meal Plan

DAY 1

Breakfast: Scrambled Eggs with Garlic Spinach and Whole Grain Bread

Ingredient	Amount
Eggs	3 large
Baby spinach	1 large handful
Garlic, minced	2 cloves
Olive oil	1 teaspoon
Salt and pepper	To taste
Whole grain bread or whole wheat pandesal	1 slice or 1 piece
Green tea (unsweetened)	1 cup

Step	Instructions
1	Beat eggs with salt and pepper.
2	Heat olive oil in a non-stick pan over medium heat. Sauté garlic 30 seconds.
3	Add spinach. Toss until just wilted, about 1 minute.
4	Pour in beaten eggs. Stir gently with a spatula over medium-low heat until just set and slightly creamy.
5	Serve immediately with whole grain bread and a cup of green tea.

Lunch: Sinigang na Bangus

Ingredient	Amount
Bangus (milkfish), cleaned and sliced into serving pieces	1 medium (about 700g)
Kangkong (water spinach)	1 bunch
Eggplant (talong), sliced	1 large
String beans (sitaw), cut into 2-inch pieces	1 cup
Tomatoes, quartered	3 medium
Onion, quartered	1 medium
Tamarind powder or fresh sampaloc	1 sachet or 200g sampaloc
Fish sauce (patis)	2 tablespoons
Green chili (siling haba)	2 pieces
Water	6 cups
Cooked brown rice	1/2 cup

Step	Instructions
1	Bring water to a boil in a large pot. Add tamarind powder and stir until dissolved. (If using fresh sampaloc, boil sampaloc in water, mash, and strain into the pot.)
2	Add tomatoes and onion. Simmer 5 minutes.
3	Add bangus slices and eggplant. Cook 5 to 7 minutes until fish is cooked through.
4	Add sitaw and green chili. Cook 3 more minutes.
5	Season with fish sauce. Taste and adjust sourness by adding more tamarind if desired.
6	Add kangkong in the last 2 minutes. Cook until just wilted.
7	Serve immediately with 1/2 cup brown rice.

Dinner: Grilled Tanigue Steak with Steamed Broccoli

Ingredient	Amount
Tanigue (wahoo or Spanish mackerel) steak	2 pieces (about 500g total)
Calamansi juice	4 tablespoons
Soy sauce or tamari	2 tablespoons
Garlic, minced	3 cloves
Black pepper	1/2 teaspoon
Olive oil	1 tablespoon
Broccoli florets	2 cups
Cooked brown rice	1/2 cup

Step	Instructions
1	Mix calamansi juice, soy sauce, garlic, pepper, and olive oil. Marinate tanigue in this mixture for at least 20 minutes.
2	Heat a grill pan over high heat until very hot. Brush with a bit of oil.
3	Grill fish 4 to 5 minutes per side until grill marks appear and fish is cooked through.
4	While fish grills, steam broccoli over boiling water for 4 to 5 minutes until bright green and tender-crisp.
5	Serve grilled tanigue with steamed broccoli and 1/2 cup brown rice.

DAY 2

Breakfast: Oatmeal with Chia Seeds and Walnuts

Ingredient	Amount
Rolled oats	1/2 cup
Unsweetened soymilk or oat milk	1 cup
Chia seeds	1 tablespoon
Ground flaxseed	1 tablespoon
Banana, half (sliced)	1/2 piece
Walnuts, roughly chopped	1 tablespoon
Cinnamon	1/4 teaspoon

Step	Instructions
1	Combine oats and soymilk in a pot over medium heat.
2	Stir frequently and cook 5 to 7 minutes until thick and creamy.
3	Remove from heat. Stir in chia seeds, flaxseed, and cinnamon.
4	Pour into a bowl. Top with sliced banana and walnuts.
5	Serve immediately while warm.

Lunch: Ginisang Monggo with Tinapa Flakes and Malunggay

Ingredient	Amount
Green mung beans, soaked 1 hour	1 cup
Smoked fish (tinapa), flaked and bones removed	1/2 cup
Malunggay leaves	1 large handful
Garlic, minced	4 cloves
Onion, diced	1 medium
Tomatoes, chopped	2 medium
Cooking oil	1 tablespoon
Fish sauce	1 tablespoon
Water	4 cups
Salt and pepper	To taste
Cooked brown rice	1/2 cup

Step	Instructions
1	Heat oil in a pot. Sauté garlic, onion, and tomatoes until soft and fragrant.
2	Add tinapa flakes. Stir and cook 2 minutes.
3	Add soaked monggo and water. Bring to a boil.
4	Reduce heat. Simmer 20 to 25 minutes until monggo is soft.
5	Season with fish sauce, salt, and pepper.
6	Add malunggay leaves. Cook 2 more minutes.
7	Serve with 1/2 cup brown rice.

Dinner: Steamed Lapu-Lapu with Ginger and Tamari

Ingredient	Amount
Whole lapu-lapu (grouper), cleaned	1 medium (about 600g)
Fresh ginger, julienned	3 tablespoons
Green onions (scallions), cut into 2-inch pieces	4 stalks
Tamari or soy sauce	3 tablespoons
Sesame oil	1 tablespoon
Garlic, minced	3 cloves
Red chili, sliced (optional)	1 piece
Cooking oil (for hot oil drizzle)	2 tablespoons
Bok choy, halved	2 heads
Cooked brown rice	1/2 cup

Step	Instructions
1	Score the fish on both sides with diagonal cuts. Season lightly with salt.
2	Place fish on a heatproof plate. Stuff the cavity and cuts with half the ginger.
3	Set up a steamer with water. Place the fish plate inside once water is boiling.
4	Steam 15 to 18 minutes until flesh is opaque and flakes easily with a fork.
5	While fish steams, mix tamari, sesame oil, and garlic in a small bowl for the sauce.
6	Steam bok choy alongside the fish for the last 3 to 4 minutes.
7	Remove fish from steamer. Top with remaining julienned ginger, green onions, and chili.
8	Heat 2 tablespoons of oil until smoking. Pour carefully over the fish — it will sizzle dramatically and cook the aromatics.
9	Drizzle tamari sauce over everything. Serve with steamed bok choy and brown rice.

DAY 3

Breakfast: Soft-Boiled Eggs with Sweet Potato and Ginger Tea

Ingredient	Amount
Eggs	2 to 3 large
Sweet potato (camote), medium	1 piece
Fresh ginger, sliced	4 thick slices
Water	2 cups (for ginger tea)
Honey	1 teaspoon (optional, for tea)

Step	Instructions
1	For ginger tea: boil ginger slices in 2 cups water for 10 minutes. Strain into a mug. Add honey if desired.
2	For sweet potato: steam or boil until tender, about 20 minutes.
3	For soft-boiled eggs: bring water to a boil. Lower eggs in gently with a spoon. Cook exactly 6 minutes for a runny-jammy yolk.
4	Transfer eggs immediately to cold water for 2 minutes. Peel carefully.
5	Serve eggs halved alongside steamed sweet potato and ginger tea.

Lunch: Cold Brown Rice Tuna Salad Bowl

Ingredient	Amount
Cooked brown rice (cold)	1/2 cup
Canned tuna in water, drained	1 can (180g)
Cucumber, diced	1 large
Cherry tomatoes, halved	1 cup
Red onion, thinly sliced	1/4 medium
Baby spinach or kangkong (blanched and drained)	1 handful
Extra virgin olive oil	2 tablespoons
Calamansi juice	3 tablespoons
Garlic, grated	1 small clove
Salt and pepper	To taste

Step	Instructions
1	Make the dressing: whisk together olive oil, calamansi juice, grated garlic, salt, and pepper.
2	In a large bowl, combine cold brown rice, tuna, cucumber, tomatoes, red onion, and spinach.
3	Pour dressing over the bowl. Toss gently to combine.
4	Taste and adjust seasoning. Eat immediately or refrigerate for up to 4 hours.
5	No reheating needed — this bowl is eaten at room temperature or chilled.

Dinner: Sinigang na Hipon with Sitaw and Kangkong

Ingredient	Amount
Shrimp (medium to large), cleaned and deveined	400g
Kangkong	1 bunch
String beans (sitaw), cut	1 cup
Labanos (radish), sliced	1 medium
Tomatoes, quartered	3 medium
Onion, quartered	1 medium
Tamarind powder or fresh sampaloc	1 sachet or 200g
Fish sauce	2 tablespoons
Green chili	2 pieces
Water	6 cups
Cooked brown rice	1/2 cup

Step	Instructions
1	Bring water to a boil. Dissolve tamarind.
2	Add tomatoes and onion. Simmer 5 minutes.
3	Add labanos. Cook 5 minutes.
4	Add sitaw and green chili. Cook 3 minutes.
5	Add shrimp. Cook 3 minutes until pink and cooked through. Do not overcook.
6	Season with fish sauce.
7	Add kangkong. Cook 2 minutes.
8	Serve with 1/2 cup brown rice.

DAY 4

Breakfast: Sardine and Egg Brown Rice Sinangag

Ingredient	Amount
Cooked brown rice (cold, day-old)	1 cup
Canned sardines in tomato sauce	1/2 can (about 90g)
Eggs	2 large
Garlic, minced	4 cloves
Onion, diced	1/4 medium
Soy sauce or tamari	1 teaspoon
Coconut oil	1 tablespoon
Green onions, sliced	2 stalks
Salt and pepper	To taste

Step	Instructions
1	Heat coconut oil in a wide pan or wok over high heat.
2	Fry garlic and onion until golden and fragrant.
3	Add cold brown rice. Stir-fry 3 to 4 minutes, breaking up any clumps.
4	Push rice to the side. Crack eggs into the pan and scramble. Mix into rice.
5	Add drained sardines. Break apart gently and stir into rice.
6	Season with soy sauce, salt, and pepper.
7	Garnish with green onions. Serve hot.

Lunch: Kinilaw na Tanigue (Fresh Fish Ceviche)

Ingredient	Amount
Sashimi-grade fresh tanigue (wahoo), cubed into 2cm pieces	500g
Calamansi juice	1/2 cup (about 15 pieces)
White cane vinegar	3 tablespoons
Fresh ginger, julienned	2 tablespoons
Red onion, thinly sliced	1 medium
Tomatoes, diced	2 medium
Green or red chili, thinly sliced	1 to 2 pieces
Coconut cream (optional, for richer version)	3 tablespoons
Salt and pepper	To taste
Cooked brown rice	1/2 cup

Step	Instructions
1	Make sure your fish is extremely fresh — ideally bought that morning.
2	Place cubed fish in a non-metal bowl (glass or ceramic).
3	Pour calamansi juice and vinegar over fish. Toss well.
4	Let marinate 10 to 15 minutes at room temperature, stirring once or twice. Fish will turn opaque on the outside — this is the acid "cooking" it.
5	Drain most of the marinade, leaving just a small amount.
6	Add ginger, red onion, tomatoes, and chili. Toss to combine.
7	Stir in coconut cream if using, for a creamier version.
8	Season with salt and pepper. Taste and adjust sourness.
9	Serve chilled or at room temperature with brown rice.

Dinner: Baked Stuffed Bangus with Pinakbet

Ingredient	Amount
Whole bangus, cleaned and butterflied	1 large
Tomatoes, diced	2 medium
Onion, diced	1 medium
Garlic, minced	4 cloves
Ginger, sliced	4 thin slices
Calamansi juice	3 tablespoons
Soy sauce or tamari	2 tablespoons
Salt and pepper	To taste
Aluminum foil	For wrapping
For pinakbet:
Ampalaya, sliced	1 medium
Eggplant, sliced	1 large
Sitaw, cut	1 cup
Kalabasa, cubed	1 cup
Okra	6 pieces
Shrimp paste (bagoong alamang)	1 tablespoon
Garlic, minced	3 cloves
Onion, sliced	1 medium
Tomatoes, chopped	2 medium
Cooking oil	1 tablespoon

Step	Instructions
1	Preheat oven to 200°C.
2	Mix calamansi juice, soy sauce, garlic, salt, and pepper. Rub over bangus inside and out.
3	Stuff fish cavity with tomatoes, onion, and ginger.
4	Wrap tightly in foil. Bake 25 to 30 minutes.
5	For pinakbet: heat oil. Sauté garlic, onion, and tomatoes. Add bagoong.
6	Add kalabasa. Cover and cook 5 minutes.
7	Add eggplant, sitaw, okra, and ampalaya. Cook 8 minutes covered.
8	Serve baked fish alongside pinakbet.

DAY 5

Breakfast: Coconut Milk Chia Pudding with Mango and Pumpkin Seeds

Ingredient	Amount
Chia seeds	3 tablespoons
Full-fat coconut milk (unsweetened)	1 cup
Vanilla extract	A few drops
Cinnamon	A pinch
Fresh mango, diced	1/4 cup
Pumpkin seeds (for zinc)	1 tablespoon
Hard-boiled eggs (on the side)	2 large

Step	Instructions
1	The night before: combine chia seeds, coconut milk, vanilla, and cinnamon in a jar.
2	Stir very well for 2 minutes to prevent chia from clumping at the bottom.
3	Cover and refrigerate overnight.
4	In the morning, stir the pudding. Top with mango and pumpkin seeds.
5	Serve with 2 hard-boiled eggs on the side for protein.

Lunch: Seafood Chopsuey

Ingredient	Amount
Shrimp (medium), cleaned	200g
Squid (pusit), cleaned and sliced into rings	150g
Fish balls (homemade or store-bought)	8 pieces
Cabbage, cut into squares	1 cup
Carrots, sliced diagonally	1 medium
Cauliflower florets	1 cup
Snap peas	1/2 cup
Bell pepper (red and green), sliced	1/2 each
Garlic, minced	4 cloves
Onion, sliced	1 medium
Oyster sauce	2 tablespoons
Soy sauce	1 tablespoon
Sesame oil	1 teaspoon
Cornstarch	1 teaspoon dissolved in 3 tablespoons water
Chicken or fish broth	1/2 cup
Cooking oil	2 tablespoons
Cooked brown rice	1/2 cup

Step	Instructions
1	Heat oil in a wok over high heat. Sauté garlic and onion 1 minute.
2	Add carrots and cauliflower. Stir-fry 3 minutes.
3	Add squid and shrimp. Stir-fry 2 to 3 minutes until seafood is just cooked.
4	Add cabbage, snap peas, bell pepper, and fish balls. Toss together.
5	Pour in broth, oyster sauce, and soy sauce. Stir.
6	Add cornstarch mixture. Stir until sauce thickens and coats everything.
7	Finish with sesame oil. Serve with 1/2 cup brown rice.

Dinner: Red Lentil Soup with Pan-Fried Tilapia Fillet

Ingredient	Amount
Red lentils	1 cup
Tilapia fillets	2 pieces (about 350g)
Garlic, minced	5 cloves
Onion, diced	1 large
Tomatoes, chopped	3 medium
Cumin	1/2 teaspoon
Turmeric	1/2 teaspoon
Olive oil	3 tablespoons (divided)
Calamansi juice	3 tablespoons
Kangkong or spinach	1 large handful
Water	5 cups
Salt and pepper	To taste

Step	Instructions
1	Heat 2 tablespoons olive oil in a pot. Sauté garlic and onion until golden.
2	Add cumin and turmeric. Stir 30 seconds. Add tomatoes. Cook 3 minutes.
3	Add lentils and water. Bring to a boil. Reduce heat and simmer 20 minutes.
4	Stir in kangkong. Cook 2 more minutes. Season with salt, pepper, and calamansi.
5	Season tilapia with salt, pepper, and a bit of calamansi juice.
6	Heat remaining olive oil in a separate pan over medium-high heat.
7	Pan-fry tilapia 3 to 4 minutes per side until golden and cooked through.
8	Serve soup in bowls with a piece of fried tilapia on top or alongside.

DAY 6

Breakfast: Three-Egg Omelette with Bell Pepper and Onion

Ingredient	Amount
Eggs	3 large
Red bell pepper, diced	1/4 piece
Green bell pepper, diced	1/4 piece
Onion, diced	1/4 medium
Garlic, minced	1 clove
Coconut oil	1 teaspoon
Salt and pepper	To taste
Unsweetened soymilk	1 glass (on the side)

Step	Instructions
1	Beat eggs with salt and pepper.
2	Heat coconut oil in a non-stick pan. Sauté garlic, onion, and bell peppers 2 minutes.
3	Pour in eggs over the vegetables.
4	As edges set, lift and tilt pan. When mostly set, fold in half.
5	Cook 1 more minute. Slide onto plate.
6	Serve with a glass of cold unsweetened soymilk.

Lunch: Paksiw na Isda with Eggplant

Ingredient	Amount
Bangus, tilapia, or any firm fish, sliced	600g
Eggplant, sliced	1 large
Ginger, sliced into thick strips	5 slices
Garlic, crushed	5 cloves
White cane vinegar	1/2 cup
Water	1/2 cup
Whole peppercorns	1 teaspoon
Long green chili (siling haba)	2 pieces
Salt or fish sauce	To taste
Cooking oil	1 tablespoon
Cooked brown rice	1/2 cup

Step	Instructions
1	Arrange ginger and garlic at the bottom of a shallow pot or wide pan.
2	Lay fish slices on top. Arrange eggplant slices around and between the fish.
3	Pour in vinegar and water. Add peppercorns and green chili.
4	Do not stir. Bring to a boil over medium heat.
5	Once boiling, reduce heat to low. Cover and simmer 12 to 15 minutes.
6	Drizzle oil over the top. Season with salt or fish sauce.
7	Serve with steamed vegetables and 1/2 cup brown rice.

Dinner: Grilled Garlic Shrimp Skewers with Brown Rice Salad

Ingredient	Amount
Large shrimp, shell-on or peeled	500g
Garlic, minced	5 cloves
Calamansi juice	4 tablespoons
Olive oil	3 tablespoons
Red chili flakes	1/4 teaspoon
Salt and pepper	To taste
Bamboo skewers (soaked in water 30 minutes)	6 to 8
For brown rice salad:
Cooked brown rice (cold)	1/2 cup
Cherry tomatoes, halved	1/2 cup
Cucumber, diced	1 medium
Red onion, thinly sliced	1/4 medium
Olive oil	1 tablespoon
Calamansi juice	2 tablespoons
Salt and pepper	To taste

Step	Instructions
1	Mix garlic, calamansi, olive oil, chili flakes, salt, and pepper. Marinate shrimp in this mixture for 20 minutes.
2	Thread shrimp onto soaked bamboo skewers.
3	Grill over hot coals or in a grill pan over high heat, 2 to 3 minutes per side until pink and slightly charred.
4	For rice salad: combine cold brown rice, tomatoes, cucumber, and red onion.
5	Dress with olive oil, calamansi, salt, and pepper. Toss well.
6	Serve shrimp skewers alongside the brown rice salad.

DAY 7

Breakfast: Malunggay Smoothie with Chia Seeds and Hard-Boiled Eggs

Ingredient	Amount
Fresh malunggay leaves or malunggay powder	1 large handful or 1 teaspoon powder
Coconut milk (unsweetened)	1 cup
Frozen banana, half	1/2 piece
Chia seeds	1 tablespoon
Small piece of fresh ginger	1/2 teaspoon grated
Hard-boiled eggs	2 large

Step	Instructions
1	Add malunggay, coconut milk, banana, chia seeds, and ginger to a blender.
2	Blend 60 seconds until completely smooth and bright green.
3	Pour into a glass and drink immediately.
4	Serve with 2 hard-boiled eggs on the side for protein.

Lunch: Nilagang Isda with Bok Choy and Sayote

Ingredient	Amount
Bangus or any firm white fish, sliced	600g
Bok choy, halved	2 heads
Sayote (chayote), cubed	1 large
Potatoes, quartered (small)	1 small
Onion, quartered	1 medium
Ginger, sliced	4 thick slices
Peppercorns	1 teaspoon
Fish sauce	2 tablespoons
Calamansi	2 pieces
Water	6 cups
Cooked brown rice	1/2 cup

Step	Instructions
1	Bring water to a boil with onion, ginger, and peppercorns. Simmer 10 minutes to build flavor.
2	Add potato. Cook 8 minutes.
3	Add sayote. Cook 5 more minutes.
4	Add fish. Cook 5 to 7 minutes until fish is cooked through and flakes easily.
5	Add bok choy. Cook 2 minutes.
6	Season with fish sauce. Serve with calamansi on the side and brown rice.

Dinner: Steamed Tahong (Mussels) in Ginger Broth

Ingredient	Amount
Fresh tahong (mussels), scrubbed and debearded	1 kilo
Ginger, sliced into thick strips	4 tablespoons
Garlic, crushed	5 cloves
Onion, sliced	1 medium
Calamansi juice	3 tablespoons
Cooking oil	1 tablespoon
Fish sauce	1 tablespoon
Water or dry white wine	1/2 cup
Green onions, sliced	3 stalks
Red chili (optional)	1 piece
Sauteed kangkong (on the side)	1 bunch
Cooked brown rice	1/2 cup

Step	Instructions
1	Discard any mussels that are already open and don't close when tapped — these are dead.
2	Heat oil in a large pot or wok over medium-high heat. Sauté ginger, garlic, and onion 2 minutes.
3	Add water or wine. Bring to a boil.
4	Add mussels. Cover tightly. Cook over high heat 3 to 5 minutes until all shells open.
5	Discard any mussels that did not open.
6	Season broth with fish sauce and calamansi juice.
7	Add green onions and chili.
8	For sauteed kangkong: stir-fry with garlic and a drop of oil for 2 minutes.
9	Serve mussels in bowls with the broth poured over. Accompany with sauteed kangkong and brown rice.

Omega-3 Guide for Common Filipino Fish

Fish	Omega-3 per 100g (approx.)	Notes
Sardines (canned)	1,400 to 2,000mg	Highest, very affordable, eat 2 to 3x per week
Bangus (milkfish)	1,200 to 1,600mg	Excellent, widely available
Galunggong (mackerel scad)	1,000 to 1,400mg	Great value for omega-3s
Tanigue (wahoo)	800 to 1,200mg	Lean and mild, good for grilling
Tilapia	200 to 400mg	Lower omega-3, but still good protein
Shrimp	300 to 500mg	High in zinc, great for skin and hormones
Mussels (tahong)	600 to 800mg	Good omega-3, high in iron

Why Pescatarian Eating Is a Natural Fit for PCOS

Best Fish and Seafood for PCOS in the Philippines

Highest omega-3 content: Bangus (milkfish), sardinas/sardines, galunggong (mackerel scad), tanigue (wahoo/mackerel), salmon (canned or fresh)

High protein, lower fat: Tilapia, cream dory, maya-maya (red snapper), lapu-lapu (grouper)

Shellfish (zinc-rich, great for hormones and skin): Hipon (shrimp), tahong (mussels), talaba (oysters), pusit (squid), alimango/alimasag (crab)

Practical canned options: Sardines in tomato sauce, tuna in water, mackerel in brine.

7 - Day Pescatarian PCOS Meal Plan

DAY 1

Breakfast: Scrambled Eggs with Garlic Spinach and Whole Grain Bread

Ingredient	Amount
Eggs	3 large
Baby spinach	1 large handful
Garlic, minced	2 cloves
Olive oil	1 teaspoon
Salt and pepper	To taste
Whole grain bread or whole wheat pandesal	1 slice or 1 piece
Green tea (unsweetened)	1 cup

Step	Instructions
1	Beat eggs with salt and pepper.
2	Heat olive oil in a non-stick pan over medium heat. Sauté garlic 30 seconds.
3	Add spinach. Toss until just wilted, about 1 minute.
4	Pour in beaten eggs. Stir gently with a spatula over medium-low heat until just set and slightly creamy.
5	Serve immediately with whole grain bread and a cup of green tea.

Lunch: Sinigang na Bangus

Ingredient	Amount
Bangus (milkfish), cleaned and sliced into serving pieces	1 medium (about 700g)
Kangkong (water spinach)	1 bunch
Eggplant (talong), sliced	1 large
String beans (sitaw), cut into 2-inch pieces	1 cup
Tomatoes, quartered	3 medium
Onion, quartered	1 medium
Tamarind powder or fresh sampaloc	1 sachet or 200g sampaloc
Fish sauce (patis)	2 tablespoons
Green chili (siling haba)	2 pieces
Water	6 cups
Cooked brown rice	1/2 cup

Step	Instructions
1	Bring water to a boil in a large pot. Add tamarind powder and stir until dissolved. (If using fresh sampaloc, boil sampaloc in water, mash, and strain into the pot.)
2	Add tomatoes and onion. Simmer 5 minutes.
3	Add bangus slices and eggplant. Cook 5 to 7 minutes until fish is cooked through.
4	Add sitaw and green chili. Cook 3 more minutes.
5	Season with fish sauce. Taste and adjust sourness by adding more tamarind if desired.
6	Add kangkong in the last 2 minutes. Cook until just wilted.
7	Serve immediately with 1/2 cup brown rice.

Dinner: Grilled Tanigue Steak with Steamed Broccoli

Ingredient	Amount
Tanigue (wahoo or Spanish mackerel) steak	2 pieces (about 500g total)
Calamansi juice	4 tablespoons
Soy sauce or tamari	2 tablespoons
Garlic, minced	3 cloves
Black pepper	1/2 teaspoon
Olive oil	1 tablespoon
Broccoli florets	2 cups
Cooked brown rice	1/2 cup

Step	Instructions
1	Mix calamansi juice, soy sauce, garlic, pepper, and olive oil. Marinate tanigue in this mixture for at least 20 minutes.
2	Heat a grill pan over high heat until very hot. Brush with a bit of oil.
3	Grill fish 4 to 5 minutes per side until grill marks appear and fish is cooked through.
4	While fish grills, steam broccoli over boiling water for 4 to 5 minutes until bright green and tender-crisp.
5	Serve grilled tanigue with steamed broccoli and 1/2 cup brown rice.

DAY 2

Breakfast: Oatmeal with Chia Seeds and Walnuts

Ingredient	Amount
Rolled oats	1/2 cup
Unsweetened soymilk or oat milk	1 cup
Chia seeds	1 tablespoon
Ground flaxseed	1 tablespoon
Banana, half (sliced)	1/2 piece
Walnuts, roughly chopped	1 tablespoon
Cinnamon	1/4 teaspoon

Step	Instructions
1	Combine oats and soymilk in a pot over medium heat.
2	Stir frequently and cook 5 to 7 minutes until thick and creamy.
3	Remove from heat. Stir in chia seeds, flaxseed, and cinnamon.
4	Pour into a bowl. Top with sliced banana and walnuts.
5	Serve immediately while warm.

Lunch: Ginisang Monggo with Tinapa Flakes and Malunggay

Ingredient	Amount
Green mung beans, soaked 1 hour	1 cup
Smoked fish (tinapa), flaked and bones removed	1/2 cup
Malunggay leaves	1 large handful
Garlic, minced	4 cloves
Onion, diced	1 medium
Tomatoes, chopped	2 medium
Cooking oil	1 tablespoon
Fish sauce	1 tablespoon
Water	4 cups
Salt and pepper	To taste
Cooked brown rice	1/2 cup

Step	Instructions
1	Heat oil in a pot. Sauté garlic, onion, and tomatoes until soft and fragrant.
2	Add tinapa flakes. Stir and cook 2 minutes.
3	Add soaked monggo and water. Bring to a boil.
4	Reduce heat. Simmer 20 to 25 minutes until monggo is soft.
5	Season with fish sauce, salt, and pepper.
6	Add malunggay leaves. Cook 2 more minutes.
7	Serve with 1/2 cup brown rice.

Dinner: Steamed Lapu-Lapu with Ginger and Tamari

Ingredient	Amount
Whole lapu-lapu (grouper), cleaned	1 medium (about 600g)
Fresh ginger, julienned	3 tablespoons
Green onions (scallions), cut into 2-inch pieces	4 stalks
Tamari or soy sauce	3 tablespoons
Sesame oil	1 tablespoon
Garlic, minced	3 cloves
Red chili, sliced (optional)	1 piece
Cooking oil (for hot oil drizzle)	2 tablespoons
Bok choy, halved	2 heads
Cooked brown rice	1/2 cup

Step	Instructions
1	Score the fish on both sides with diagonal cuts. Season lightly with salt.
2	Place fish on a heatproof plate. Stuff the cavity and cuts with half the ginger.
3	Set up a steamer with water. Place the fish plate inside once water is boiling.
4	Steam 15 to 18 minutes until flesh is opaque and flakes easily with a fork.
5	While fish steams, mix tamari, sesame oil, and garlic in a small bowl for the sauce.
6	Steam bok choy alongside the fish for the last 3 to 4 minutes.
7	Remove fish from steamer. Top with remaining julienned ginger, green onions, and chili.
8	Heat 2 tablespoons of oil until smoking. Pour carefully over the fish — it will sizzle dramatically and cook the aromatics.
9	Drizzle tamari sauce over everything. Serve with steamed bok choy and brown rice.

DAY 3

Breakfast: Soft-Boiled Eggs with Sweet Potato and Ginger Tea

Ingredient	Amount
Eggs	2 to 3 large
Sweet potato (camote), medium	1 piece
Fresh ginger, sliced	4 thick slices
Water	2 cups (for ginger tea)
Honey	1 teaspoon (optional, for tea)

Step	Instructions
1	For ginger tea: boil ginger slices in 2 cups water for 10 minutes. Strain into a mug. Add honey if desired.
2	For sweet potato: steam or boil until tender, about 20 minutes.
3	For soft-boiled eggs: bring water to a boil. Lower eggs in gently with a spoon. Cook exactly 6 minutes for a runny-jammy yolk.
4	Transfer eggs immediately to cold water for 2 minutes. Peel carefully.
5	Serve eggs halved alongside steamed sweet potato and ginger tea.

Lunch: Cold Brown Rice Tuna Salad Bowl

Ingredient	Amount
Cooked brown rice (cold)	1/2 cup
Canned tuna in water, drained	1 can (180g)
Cucumber, diced	1 large
Cherry tomatoes, halved	1 cup
Red onion, thinly sliced	1/4 medium
Baby spinach or kangkong (blanched and drained)	1 handful
Extra virgin olive oil	2 tablespoons
Calamansi juice	3 tablespoons
Garlic, grated	1 small clove
Salt and pepper	To taste

Step	Instructions
1	Make the dressing: whisk together olive oil, calamansi juice, grated garlic, salt, and pepper.
2	In a large bowl, combine cold brown rice, tuna, cucumber, tomatoes, red onion, and spinach.
3	Pour dressing over the bowl. Toss gently to combine.
4	Taste and adjust seasoning. Eat immediately or refrigerate for up to 4 hours.
5	No reheating needed — this bowl is eaten at room temperature or chilled.

Dinner: Sinigang na Hipon with Sitaw and Kangkong

Ingredient	Amount
Shrimp (medium to large), cleaned and deveined	400g
Kangkong	1 bunch
String beans (sitaw), cut	1 cup
Labanos (radish), sliced	1 medium
Tomatoes, quartered	3 medium
Onion, quartered	1 medium
Tamarind powder or fresh sampaloc	1 sachet or 200g
Fish sauce	2 tablespoons
Green chili	2 pieces
Water	6 cups
Cooked brown rice	1/2 cup

Step	Instructions
1	Bring water to a boil. Dissolve tamarind.
2	Add tomatoes and onion. Simmer 5 minutes.
3	Add labanos. Cook 5 minutes.
4	Add sitaw and green chili. Cook 3 minutes.
5	Add shrimp. Cook 3 minutes until pink and cooked through. Do not overcook.
6	Season with fish sauce.
7	Add kangkong. Cook 2 minutes.
8	Serve with 1/2 cup brown rice.

DAY 4

Breakfast: Sardine and Egg Brown Rice Sinangag

Ingredient	Amount
Cooked brown rice (cold, day-old)	1 cup
Canned sardines in tomato sauce	1/2 can (about 90g)
Eggs	2 large
Garlic, minced	4 cloves
Onion, diced	1/4 medium
Soy sauce or tamari	1 teaspoon
Coconut oil	1 tablespoon
Green onions, sliced	2 stalks
Salt and pepper	To taste

Step	Instructions
1	Heat coconut oil in a wide pan or wok over high heat.
2	Fry garlic and onion until golden and fragrant.
3	Add cold brown rice. Stir-fry 3 to 4 minutes, breaking up any clumps.
4	Push rice to the side. Crack eggs into the pan and scramble. Mix into rice.
5	Add drained sardines. Break apart gently and stir into rice.
6	Season with soy sauce, salt, and pepper.
7	Garnish with green onions. Serve hot.

Lunch: Kinilaw na Tanigue (Fresh Fish Ceviche)

Ingredient	Amount
Sashimi-grade fresh tanigue (wahoo), cubed into 2cm pieces	500g
Calamansi juice	1/2 cup (about 15 pieces)
White cane vinegar	3 tablespoons
Fresh ginger, julienned	2 tablespoons
Red onion, thinly sliced	1 medium
Tomatoes, diced	2 medium
Green or red chili, thinly sliced	1 to 2 pieces
Coconut cream (optional, for richer version)	3 tablespoons
Salt and pepper	To taste
Cooked brown rice	1/2 cup

Step	Instructions
1	Make sure your fish is extremely fresh — ideally bought that morning.
2	Place cubed fish in a non-metal bowl (glass or ceramic).
3	Pour calamansi juice and vinegar over fish. Toss well.
4	Let marinate 10 to 15 minutes at room temperature, stirring once or twice. Fish will turn opaque on the outside — this is the acid "cooking" it.
5	Drain most of the marinade, leaving just a small amount.
6	Add ginger, red onion, tomatoes, and chili. Toss to combine.
7	Stir in coconut cream if using, for a creamier version.
8	Season with salt and pepper. Taste and adjust sourness.
9	Serve chilled or at room temperature with brown rice.

Dinner: Baked Stuffed Bangus with Pinakbet

Ingredient	Amount
Whole bangus, cleaned and butterflied	1 large
Tomatoes, diced	2 medium
Onion, diced	1 medium
Garlic, minced	4 cloves
Ginger, sliced	4 thin slices
Calamansi juice	3 tablespoons
Soy sauce or tamari	2 tablespoons
Salt and pepper	To taste
Aluminum foil	For wrapping
For pinakbet:
Ampalaya, sliced	1 medium
Eggplant, sliced	1 large
Sitaw, cut	1 cup
Kalabasa, cubed	1 cup
Okra	6 pieces
Shrimp paste (bagoong alamang)	1 tablespoon
Garlic, minced	3 cloves
Onion, sliced	1 medium
Tomatoes, chopped	2 medium
Cooking oil	1 tablespoon

Step	Instructions
1	Preheat oven to 200°C.
2	Mix calamansi juice, soy sauce, garlic, salt, and pepper. Rub over bangus inside and out.
3	Stuff fish cavity with tomatoes, onion, and ginger.
4	Wrap tightly in foil. Bake 25 to 30 minutes.
5	For pinakbet: heat oil. Sauté garlic, onion, and tomatoes. Add bagoong.
6	Add kalabasa. Cover and cook 5 minutes.
7	Add eggplant, sitaw, okra, and ampalaya. Cook 8 minutes covered.
8	Serve baked fish alongside pinakbet.

DAY 5

Breakfast: Coconut Milk Chia Pudding with Mango and Pumpkin Seeds

Ingredient	Amount
Chia seeds	3 tablespoons
Full-fat coconut milk (unsweetened)	1 cup
Vanilla extract	A few drops
Cinnamon	A pinch
Fresh mango, diced	1/4 cup
Pumpkin seeds (for zinc)	1 tablespoon
Hard-boiled eggs (on the side)	2 large

Step	Instructions
1	The night before: combine chia seeds, coconut milk, vanilla, and cinnamon in a jar.
2	Stir very well for 2 minutes to prevent chia from clumping at the bottom.
3	Cover and refrigerate overnight.
4	In the morning, stir the pudding. Top with mango and pumpkin seeds.
5	Serve with 2 hard-boiled eggs on the side for protein.

Lunch: Seafood Chopsuey

Ingredient	Amount
Shrimp (medium), cleaned	200g
Squid (pusit), cleaned and sliced into rings	150g
Fish balls (homemade or store-bought)	8 pieces
Cabbage, cut into squares	1 cup
Carrots, sliced diagonally	1 medium
Cauliflower florets	1 cup
Snap peas	1/2 cup
Bell pepper (red and green), sliced	1/2 each
Garlic, minced	4 cloves
Onion, sliced	1 medium
Oyster sauce	2 tablespoons
Soy sauce	1 tablespoon
Sesame oil	1 teaspoon
Cornstarch	1 teaspoon dissolved in 3 tablespoons water
Chicken or fish broth	1/2 cup
Cooking oil	2 tablespoons
Cooked brown rice	1/2 cup

Step	Instructions
1	Heat oil in a wok over high heat. Sauté garlic and onion 1 minute.
2	Add carrots and cauliflower. Stir-fry 3 minutes.
3	Add squid and shrimp. Stir-fry 2 to 3 minutes until seafood is just cooked.
4	Add cabbage, snap peas, bell pepper, and fish balls. Toss together.
5	Pour in broth, oyster sauce, and soy sauce. Stir.
6	Add cornstarch mixture. Stir until sauce thickens and coats everything.
7	Finish with sesame oil. Serve with 1/2 cup brown rice.

Dinner: Red Lentil Soup with Pan-Fried Tilapia Fillet

Ingredient	Amount
Red lentils	1 cup
Tilapia fillets	2 pieces (about 350g)
Garlic, minced	5 cloves
Onion, diced	1 large
Tomatoes, chopped	3 medium
Cumin	1/2 teaspoon
Turmeric	1/2 teaspoon
Olive oil	3 tablespoons (divided)
Calamansi juice	3 tablespoons
Kangkong or spinach	1 large handful
Water	5 cups
Salt and pepper	To taste

Step	Instructions
1	Heat 2 tablespoons olive oil in a pot. Sauté garlic and onion until golden.
2	Add cumin and turmeric. Stir 30 seconds. Add tomatoes. Cook 3 minutes.
3	Add lentils and water. Bring to a boil. Reduce heat and simmer 20 minutes.
4	Stir in kangkong. Cook 2 more minutes. Season with salt, pepper, and calamansi.
5	Season tilapia with salt, pepper, and a bit of calamansi juice.
6	Heat remaining olive oil in a separate pan over medium-high heat.
7	Pan-fry tilapia 3 to 4 minutes per side until golden and cooked through.
8	Serve soup in bowls with a piece of fried tilapia on top or alongside.

DAY 6

Breakfast: Three-Egg Omelette with Bell Pepper and Onion

Ingredient	Amount
Eggs	3 large
Red bell pepper, diced	1/4 piece
Green bell pepper, diced	1/4 piece
Onion, diced	1/4 medium
Garlic, minced	1 clove
Coconut oil	1 teaspoon
Salt and pepper	To taste
Unsweetened soymilk	1 glass (on the side)

Step	Instructions
1	Beat eggs with salt and pepper.
2	Heat coconut oil in a non-stick pan. Sauté garlic, onion, and bell peppers 2 minutes.
3	Pour in eggs over the vegetables.
4	As edges set, lift and tilt pan. When mostly set, fold in half.
5	Cook 1 more minute. Slide onto plate.
6	Serve with a glass of cold unsweetened soymilk.

Lunch: Paksiw na Isda with Eggplant

Ingredient	Amount
Bangus, tilapia, or any firm fish, sliced	600g
Eggplant, sliced	1 large
Ginger, sliced into thick strips	5 slices
Garlic, crushed	5 cloves
White cane vinegar	1/2 cup
Water	1/2 cup
Whole peppercorns	1 teaspoon
Long green chili (siling haba)	2 pieces
Salt or fish sauce	To taste
Cooking oil	1 tablespoon
Cooked brown rice	1/2 cup

Step	Instructions
1	Arrange ginger and garlic at the bottom of a shallow pot or wide pan.
2	Lay fish slices on top. Arrange eggplant slices around and between the fish.
3	Pour in vinegar and water. Add peppercorns and green chili.
4	Do not stir. Bring to a boil over medium heat.
5	Once boiling, reduce heat to low. Cover and simmer 12 to 15 minutes.
6	Drizzle oil over the top. Season with salt or fish sauce.
7	Serve with steamed vegetables and 1/2 cup brown rice.

Dinner: Grilled Garlic Shrimp Skewers with Brown Rice Salad

Ingredient	Amount
Large shrimp, shell-on or peeled	500g
Garlic, minced	5 cloves
Calamansi juice	4 tablespoons
Olive oil	3 tablespoons
Red chili flakes	1/4 teaspoon
Salt and pepper	To taste
Bamboo skewers (soaked in water 30 minutes)	6 to 8
For brown rice salad:
Cooked brown rice (cold)	1/2 cup
Cherry tomatoes, halved	1/2 cup
Cucumber, diced	1 medium
Red onion, thinly sliced	1/4 medium
Olive oil	1 tablespoon
Calamansi juice	2 tablespoons
Salt and pepper	To taste

Step	Instructions
1	Mix garlic, calamansi, olive oil, chili flakes, salt, and pepper. Marinate shrimp in this mixture for 20 minutes.
2	Thread shrimp onto soaked bamboo skewers.
3	Grill over hot coals or in a grill pan over high heat, 2 to 3 minutes per side until pink and slightly charred.
4	For rice salad: combine cold brown rice, tomatoes, cucumber, and red onion.
5	Dress with olive oil, calamansi, salt, and pepper. Toss well.
6	Serve shrimp skewers alongside the brown rice salad.

DAY 7

Breakfast: Malunggay Smoothie with Chia Seeds and Hard-Boiled Eggs

Ingredient	Amount
Fresh malunggay leaves or malunggay powder	1 large handful or 1 teaspoon powder
Coconut milk (unsweetened)	1 cup
Frozen banana, half	1/2 piece
Chia seeds	1 tablespoon
Small piece of fresh ginger	1/2 teaspoon grated
Hard-boiled eggs	2 large

Step	Instructions
1	Add malunggay, coconut milk, banana, chia seeds, and ginger to a blender.
2	Blend 60 seconds until completely smooth and bright green.
3	Pour into a glass and drink immediately.
4	Serve with 2 hard-boiled eggs on the side for protein.

Lunch: Nilagang Isda with Bok Choy and Sayote

Ingredient	Amount
Bangus or any firm white fish, sliced	600g
Bok choy, halved	2 heads
Sayote (chayote), cubed	1 large
Potatoes, quartered (small)	1 small
Onion, quartered	1 medium
Ginger, sliced	4 thick slices
Peppercorns	1 teaspoon
Fish sauce	2 tablespoons
Calamansi	2 pieces
Water	6 cups
Cooked brown rice	1/2 cup

Step	Instructions
1	Bring water to a boil with onion, ginger, and peppercorns. Simmer 10 minutes to build flavor.
2	Add potato. Cook 8 minutes.
3	Add sayote. Cook 5 more minutes.
4	Add fish. Cook 5 to 7 minutes until fish is cooked through and flakes easily.
5	Add bok choy. Cook 2 minutes.
6	Season with fish sauce. Serve with calamansi on the side and brown rice.

Dinner: Steamed Tahong (Mussels) in Ginger Broth

Ingredient	Amount
Fresh tahong (mussels), scrubbed and debearded	1 kilo
Ginger, sliced into thick strips	4 tablespoons
Garlic, crushed	5 cloves
Onion, sliced	1 medium
Calamansi juice	3 tablespoons
Cooking oil	1 tablespoon
Fish sauce	1 tablespoon
Water or dry white wine	1/2 cup
Green onions, sliced	3 stalks
Red chili (optional)	1 piece
Sauteed kangkong (on the side)	1 bunch
Cooked brown rice	1/2 cup

Step	Instructions
1	Discard any mussels that are already open and don't close when tapped — these are dead.
2	Heat oil in a large pot or wok over medium-high heat. Sauté ginger, garlic, and onion 2 minutes.
3	Add water or wine. Bring to a boil.
4	Add mussels. Cover tightly. Cook over high heat 3 to 5 minutes until all shells open.
5	Discard any mussels that did not open.
6	Season broth with fish sauce and calamansi juice.
7	Add green onions and chili.
8	For sauteed kangkong: stir-fry with garlic and a drop of oil for 2 minutes.
9	Serve mussels in bowls with the broth poured over. Accompany with sauteed kangkong and brown rice.

Omega-3 Guide for Common Filipino Fish

Fish	Omega-3 per 100g (approx.)	Notes
Sardines (canned)	1,400 to 2,000mg	Highest, very affordable, eat 2 to 3x per week
Bangus (milkfish)	1,200 to 1,600mg	Excellent, widely available
Galunggong (mackerel scad)	1,000 to 1,400mg	Great value for omega-3s
Tanigue (wahoo)	800 to 1,200mg	Lean and mild, good for grilling
Tilapia	200 to 400mg	Lower omega-3, but still good protein
Shrimp	300 to 500mg	High in zinc, great for skin and hormones
Mussels (tahong)	600 to 800mg	Good omega-3, high in iron

Why Pescatarian Eating Is a Natural Fit for PCOS

Best Fish and Seafood for PCOS in the Philippines

7 - Day Pescatarian PCOS Meal Plan

DAY 1

Breakfast: Scrambled Eggs with Garlic Spinach and Whole Grain Bread

Lunch: Sinigang na Bangus

Dinner: Grilled Tanigue Steak with Steamed Broccoli

DAY 2

Breakfast: Oatmeal with Chia Seeds and Walnuts

Lunch: Ginisang Monggo with Tinapa Flakes and Malunggay

Dinner: Steamed Lapu-Lapu with Ginger and Tamari

DAY 3

Breakfast: Soft-Boiled Eggs with Sweet Potato and Ginger Tea

Lunch: Cold Brown Rice Tuna Salad Bowl

Dinner: Sinigang na Hipon with Sitaw and Kangkong

DAY 4

Breakfast: Sardine and Egg Brown Rice Sinangag

Lunch: Kinilaw na Tanigue (Fresh Fish Ceviche)

Dinner: Baked Stuffed Bangus with Pinakbet

DAY 5

Breakfast: Coconut Milk Chia Pudding with Mango and Pumpkin Seeds

Lunch: Seafood Chopsuey

Dinner: Red Lentil Soup with Pan-Fried Tilapia Fillet

DAY 6

Breakfast: Three-Egg Omelette with Bell Pepper and Onion

Lunch: Paksiw na Isda with Eggplant

Dinner: Grilled Garlic Shrimp Skewers with Brown Rice Salad

DAY 7

Breakfast: Malunggay Smoothie with Chia Seeds and Hard-Boiled Eggs

Lunch: Nilagang Isda with Bok Choy and Sayote

Dinner: Steamed Tahong (Mussels) in Ginger Broth

Omega-3 Guide for Common Filipino Fish

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Why Pescatarian Eating Is a Natural Fit for PCOS

Best Fish and Seafood for PCOS in the Philippines

7 - Day Pescatarian PCOS Meal Plan

DAY 1

Breakfast: Scrambled Eggs with Garlic Spinach and Whole Grain Bread

Lunch: Sinigang na Bangus

Dinner: Grilled Tanigue Steak with Steamed Broccoli

DAY 2

Breakfast: Oatmeal with Chia Seeds and Walnuts

Lunch: Ginisang Monggo with Tinapa Flakes and Malunggay

Dinner: Steamed Lapu-Lapu with Ginger and Tamari

DAY 3

Breakfast: Soft-Boiled Eggs with Sweet Potato and Ginger Tea

Lunch: Cold Brown Rice Tuna Salad Bowl

Dinner: Sinigang na Hipon with Sitaw and Kangkong

DAY 4

Breakfast: Sardine and Egg Brown Rice Sinangag

Lunch: Kinilaw na Tanigue (Fresh Fish Ceviche)

Dinner: Baked Stuffed Bangus with Pinakbet

DAY 5

Breakfast: Coconut Milk Chia Pudding with Mango and Pumpkin Seeds

Lunch: Seafood Chopsuey

Dinner: Red Lentil Soup with Pan-Fried Tilapia Fillet

DAY 6

Breakfast: Three-Egg Omelette with Bell Pepper and Onion

Lunch: Paksiw na Isda with Eggplant

Dinner: Grilled Garlic Shrimp Skewers with Brown Rice Salad

DAY 7

Breakfast: Malunggay Smoothie with Chia Seeds and Hard-Boiled Eggs

Lunch: Nilagang Isda with Bok Choy and Sayote

Dinner: Steamed Tahong (Mussels) in Ginger Broth

Omega-3 Guide for Common Filipino Fish

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