7-Day Healthy Gut Reset Plan — Filipino Edition

7-Day Healthy Gut Reset Plan

Filipino Edition

By Coach Noel | HaveFunKeepFit

A 7-day Filipino-inspired meal plan designed to support fat loss and gut health using simple, natural, and balanced food choices.

Sustainable. Practical. Coach-tested.

 

Welcome! This sample 7-day plan is your clean reset: Filipino comfort food made lighter, daily hydration, and small consistent habits. We’ll support your gut, lower bloat, and keep calories around 1,800–2,000/day so fat loss stays on track without feeling deprived. Breathe, move daily, and keep it simple—discipline over drama.

How to use this plan:

• Follow the meals, swap similar items if needed, and season lightly with salt/pepper/calamansi.

• Hydrate 2.5–3L/day. Add 1 herbal tea (ginger, peppermint, or chamomile).

• Walk 30–45 min daily or do light mobility. Sleep 7–8 hours.

• Track how you feel: energy, bloating, mood, and bowel movement. 

Program Overview

• Goal: Gut health + fat loss + natural detox

• Calories: ~1,800–2,000 kcal/day

• Macros: ~40% protein / 30% carbs / 30% fats

• Water Goal: 2.5–3L/day (+1 cup herbal tea)

• Meal Names: Morning Fuel • Gut Boost Snack • Noon Power Plate • Evening Reset

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Day 1 — Reset & Hydrate

Morning Fuel: Oats (rolled) with low-fat milk, sliced banana, chia seeds; 1 tsp honey

• 380 kcal | P: 18g C: 50g F: 12g

Gut Boost Snack: Kefir yogurt with papaya

• 180 kcal | P: 10g C: 20g F: 6g

Noon Power Plate: Grilled chicken breast, brown rice, sautéed kangkong with garlic

• 500 kcal | P: 40g C: 45g F: 15g

Evening Reset: Sinigang na salmon (tamarind broth) with sitaw, labanos, kangkong

• 480 kcal | P: 42g C: 25g F: 18g

Gut Boost Snack: Boiled saba banana + green tea

• 150 kcal | P: 4g C: 30g F: 1g

Daily Total: ~1690 kcal | P: ~114g C: ~170g F: ~52g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 30–40 min brisk walk + 5 min diaphragmatic breathing

Coach Noel’s Reminder: Discipline builds the body. Consistency heals the gut.

Day 2 — Gentle Fiber

Morning Fuel: Garlic fried red rice (light oil), scrambled eggs (2), tomatoes, cucumber

• 420 kcal | P: 24g C: 48g F: 14g

Gut Boost Snack: Apple + 10 almonds

• 200 kcal | P: 6g C: 22g F: 10g

Noon Power Plate: Tinola (chicken, green papaya, malunggay) + 1 cup red rice

• 520 kcal | P: 40g C: 50g F: 14g

Evening Reset: Ginisang sayote with shrimp + cauliflower ‘rice’

• 480 kcal | P: 38g C: 28g F: 18g

Gut Boost Snack: Plain yogurt with calamansi drizzle

• 150 kcal | P: 10g C: 12g F: 5g

Daily Total: ~1770 kcal | P: ~118g C: ~160g F: ~61g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 20 min mobility + 20 min easy cycling or treadmill incline

Coach Noel’s Reminder: Small meals, strong discipline, solid results.

Day 3 — Probiotic Push

Morning Fuel: Champorado (oats + cacao) with non-fat milk; 1 tbsp peanut butter

• 420 kcal | P: 18g C: 56g F: 14g

Gut Boost Snack: Kimchi (2 tbsp) + hard-boiled egg

• 130 kcal | P: 8g C: 6g F: 7g

Noon Power Plate: Inihaw na bangus belly, ensaladang talong + 1 cup brown rice

• 520 kcal | P: 38g C: 48g F: 18g

Evening Reset: Chicken adobo (lean) with steamed pechay; ½ cup brown rice

• 520 kcal | P: 42g C: 35g F: 18g

Gut Boost Snack: Ginger tea + 1 small pear

• 150 kcal | P: 1g C: 38g F: 0g

Daily Total: ~1740 kcal | P: ~107g C: ~183g F: ~57g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 35–45 min walk/jog + 5 min core breathing (dead bug / bird dog)

Coach Noel’s Reminder: Your gut is your second brain—feed it well.

Day 4 — Anti-Bloat

Morning Fuel: Overnight oats with kefir, chia, mango cubes

• 400 kcal | P: 20g C: 52g F: 12g

Gut Boost Snack: Cucumber sticks + hummus (2 tbsp)

• 160 kcal | P: 6g C: 10g F: 10g

Noon Power Plate: Paksiw na isda (tilapia) with ampalaya & okra + 1 cup red rice

• 520 kcal | P: 36g C: 52g F: 14g

Evening Reset: Beef tadyang nilaga (lean) with repolyo, sayote; no added oil

• 560 kcal | P: 45g C: 28g F: 22g

Gut Boost Snack: Saba banana + peppermint tea

• 150 kcal | P: 2g C: 35g F: 0g

Daily Total: ~1790 kcal | P: ~109g C: ~177g F: ~58g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 30 min brisk walk + 10 min stretching (hips/hamstrings/backs)

Coach Noel’s Reminder: Breathe, sip water, move—repeat.

Day 5 — Lean & Light

Morning Fuel: Tuyo flakes (light, rinsed) + tomato & onion; 1 cup garlic brown rice

• 430 kcal | P: 24g C: 50g F: 14g

Gut Boost Snack: Papaya + 1 tbsp pumpkin seeds

• 190 kcal | P: 6g C: 24g F: 8g

Noon Power Plate: Turkey or chicken lettuce wraps, atsara (small), side miso soup

• 500 kcal | P: 42g C: 32g F: 18g

Evening Reset: Pinakbet (light oil) + grilled tuna steak

• 560 kcal | P: 46g C: 30g F: 22g

Gut Boost Snack: Chamomile tea + 1 small orange

• 120 kcal | P: 2g C: 28g F: 0g

Daily Total: ~1800 kcal | P: ~120g C: ~164g F: ~62g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 20 min mobility + 20–30 min light weights (full-body circuit)

Coach Noel’s Reminder: Train light, eat right, sleep tight.

Day 6 — Comfort & Control

Morning Fuel: Pandesal (2 small) with boiled egg, lettuce, and tomato; black coffee

• 380 kcal | P: 20g C: 48g F: 10g

Gut Boost Snack: Greek yogurt + banana slices

• 200 kcal | P: 12g C: 28g F: 4g

Noon Power Plate: Laing (light coconut, measured) + grilled chicken skewers + ½ cup red rice

• 540 kcal | P: 42g C: 40g F: 18g

Evening Reset: Sinigang na hipon with vegetables; ½ cup brown rice

• 540 kcal | P: 38g C: 44g F: 16g

Gut Boost Snack: Ginger-lemon tea + 1 kiwi

• 120 kcal | P: 2g C: 30g F: 0g

Daily Total: ~1780 kcal | P: ~114g C: ~190g F: ~48g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 30–40 min walk + 5 min posture resets (chin tucks, wall slides)

Coach Noel’s Reminder: Comfort food can be clean food.

Day 7 — Light & Fresh

Morning Fuel: Lugaw (oats + chicken stock) with shredded chicken, spring onion

• 380 kcal | P: 28g C: 48g F: 8g

Gut Boost Snack: Kefir + pineapple chunks

• 180 kcal | P: 10g C: 26g F: 4g

Noon Power Plate: Grilled salmon, ensaladang lato (or tomato-onion), ¾ cup brown rice

• 560 kcal | P: 42g C: 44g F: 20g

Evening Reset: Ginisang monggo (light oil) with malunggay + steamed sayote

• 600 kcal | P: 38g C: 60g F: 18g

Gut Boost Snack: Peppermint tea + 1 apple

• 120 kcal | P: 0g C: 32g F: 0g

Daily Total: ~1840 kcal | P: ~118g C: ~210g F: ~50g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 40 min walk + 10 min stretch & gratitude journal 3 lines

Coach Noel’s Reminder: Finish strong—fuel smart, move daily.

Grocery List (Organized by Category)

Protein

• Chicken breast

• Salmon

• Tuna steak

• Shrimp

• Bangus

• Eggs

• Greek yogurt

• Kefir yogurt

• Lean beef (tadyang)

• Turkey (optional)

Carbs & Staples

• Brown/red rice

• Oats

• Pandesal

• Saba banana

• Mango

• Papaya

• Pineapple

• Banana

• Oranges

• Apples

• Pears

Vegetables & Greens

• Kangkong

• Pechay

• Malunggay

• Sayote

• Ampalaya

• Okra

• Talong

• Cabbage

• Sitaw

• Labanos •

Tomato

• Cucumber

• Spring onion

• Lettuce

Gut-Boosting & Flavor

• Kimchi

• Atsara (small portions)

• Tamarind mix

• Ginger

• Garlic

• Onion

• Calamansi

• Miso

• Hummus

• Peanut butter (measured)

• Pumpkin seeds

Beverages & Teas

• Green tea

• Peppermint tea

• Chamomile tea

• Ginger tea

• Low-fat/non-fat milk

Pantry (Light Use)

• Olive/canola oil (measure)

• Light soy/coconut aminos

• Salt & pepper

Keep meals simple and measured. Swap like-for-like items as needed. You’ve got this!

— Coach Noel | HaveFunKeepFit



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