7 Days of Ulam: A P1,500 Weekly Meal Plan for a Filipino Family of Four

💸 Kaya ba ng ₱1,500?

“Ang mahal na ng bilihin ngayon!” You’ve probably said this while standing in the palengke, staring at the price of isda or manok, wondering how to stretch the budget for a whole week. Feeding a family of four on just ₱1,500 for ulam feels impossible, diba?

Pero eto ang sagot: diskarte lang ang kailangan. With smart planning, it’s achievable — without sacrificing taste or nutrition.

This guide will show you how to:

• Stretch the meat by bulking up dishes with gulay.

• Embrace tipid proteins like galunggong, munggo, tofu, and eggs.

• Shop once, cook smart, and avoid impulse buys.

Ready? Here’s your 7-day ulam plan for just ₱1,500.

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🗓️ The ₱1,500 Weekly Ulam Plan

(Note: Prices are estimates based on common palengke costs. Ulam only, assuming rice and basic condiments are already at home.)

This 7-day meal plan keeps your weekly ulam budget at around ₱1,500 while still serving hearty, nutritious dishes that the whole family will love.

🟢 MONDAY: Ginisang Munggo with Giniling at Chicharon

Why it works: Munggo is a classic tipid ulam — cheap, filling, and loaded with protein and fiber. A little ground pork and chicharon bring depth and crunch, while malunggay adds nutrients. Perfect for starting the week strong.

• Estimated Cost: ₱150

• Ingredients: ¼ kg munggo, ⅛ kg ground pork, small pack chicharon, sibuyas, kamatis, malunggay.

• Budget Hack: Cook extra — munggo gets tastier the next day and can be reheated for merienda with puto or pandesal.

🐟 TUESDAY: Pritong Galunggong + Ensaladang Kamatis at Itlog na Maalat

Why it works: GG (galunggong) is the “national fish of the masses” — affordable, tasty, and widely available. Pairing with tomatoes and salted egg balances the saltiness with freshness.

• Estimated Cost: ₱200

• Ingredients: ¾ kg galunggong, tomatoes, sibuyas, 2 itlog na maalat.

• Budget Hack: Save leftover GG — you can paksiw it the next day instead of reheating fried fish.

🍗 WEDNESDAY: Chicken Adobo with Patatas

Why it works: Adobo is the ultimate Filipino comfort food — flavorful, keeps well, and even tastes better overnight. Potatoes extend the dish and soak up all that savory-sour sauce.

• Estimated Cost: ₱220

• Ingredients: ½ kg chicken parts, ¼ kg potatoes, bawang, soy sauce, suka, paminta.

• Cooking Tip: Use a mix of chicken wings and thighs — they’re cheaper than breast and have more flavor.

🍳 THURSDAY: Adobo Flakes Fried Rice

Why it works: Zero waste day! Leftover adobo gets shredded and fried into crispy flakes, then tossed with bahaw. Add eggs for extra protein and you’ve got a brand-new dish.

• Estimated Cost: ₱50

• Ingredients: Leftover adobo, 2–3 eggs, cooking oil.

• Budget Hack: This is the cheapest day of the week since you’re reusing leftovers — proof that smart meal planning saves money.

🍲 FRIDAY: Tinolang Manok with Sayote & Malunggay

Why it works: Tinola is light yet hearty, with ginger broth that soothes after a long week. Even a small amount of chicken can flavor a whole pot.

• Estimated Cost: ₱180

• Ingredients: ½ kg chicken, 1 sayote, malunggay, luya.

• Nutrition Note: Malunggay is rich in vitamins A and C, while sayote adds fiber — a nutritious combo for the family.

🐖 SATURDAY: Pork Sinigang with Kangkong

Why it works: Pork buto-buto makes a rich, flavorful broth at a fraction of the cost of prime cuts. Sour sinigang is perfect for a weekend family meal, especially with gulay.

• Estimated Cost: ₱250

• Ingredients: ½ kg pork ribs, sinigang mix, kangkong, labanos or sitaw if budget allows.

• Budget Hack: Cook extra sabaw and freeze for weekday use. Add fish or shrimp later for variety.

🐟 SUNDAY: Ginataang Tulingan with Pechay

Why it works: A dish that feels pang-pista but still affordable. Coconut milk turns humble tulingan into a creamy, satisfying Sunday ulam.

• Estimated Cost: ₱200

• Ingredients: 2 medium tulingan, gata pack, pechay, siling haba.

• Cooking Tip: Simmer slowly to avoid bitterness and to bring out the gata’s sweetness.

✅ Weekly Total: ~₱1,470 (may konting sukli for calamansi, sili, or extra gulay)

This plan proves that with a bit of diskarte, ₱1,500 can go a long way in feeding a family with delicious, balanced meals.

📊 Table: 7-Day Ulam Breakdown

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🛒 Listahan ng Pamalengke (Market Shopping List)

Karne at Isda (Meat & Fish):

• Pork giniling – ⅛ kg

• Pork buto-buto – ½ kg

• Chicken parts – 1 kg (split for adobo & tinola)

• Galunggong – ¾ kg

• Tulingan – 2 medium pcs

Gulay at Halaman (Vegetables & Herbs):

• Munggo – ¼ kg

• Kamatis – ½ kg

• Sibuyas – ½ kg

• Bawang – 1–2 heads

• Luya – 1 pc

• Patatas – ¼ kg

• Sayote or green papaya – 1 pc

• Malunggay, kangkong, pechay – 1 tali each

• Siling haba – 2–3 pcs

Pantry & Others:

• Itlog na maalat – 2 pcs

• Chicharon – 1 small pack

• Toyo & suka – small bottles if none at home

• Sinigang mix – 1 pack

• Gata (powder or pack) – 1 pack

• Cooking oil – small bottle

📊 Table: Budget Allocation

👉 That leaves a small buffer for price fluctuations.

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🍎 Nutrisyon sa Bawat Ulam

Hindi lang tipid, healthy din ang mga pagkaing kasama sa ₱1,500 Weekly Ulam Plan. Kaya mas panatag si Nanay na busog na, nutritious pa ang pamilya.

• Munggo – Rich in protein at fiber, kaya nakakabusog at maganda para sa digestion. Dagdagan pa ng malunggay, vitamin-packed na talaga.

• Gulay – Sayote, pechay, kangkong, labanos — lahat ito puno ng vitamins at minerals para lumakas ang resistensya.

• Isda – Galunggong at tulingan may omega-3 fatty acids na maganda para sa puso at utak.

• Manok – Lean protein na mas mababa ang taba kaysa baboy. Perfect pang-adobo at tinola.

• Sabaw dishes (tinola, sinigang, ginataang ulam) – Bukod sa nutrition, nagbibigay din ng hydration at comfort, lalo na kapag pagod o masama ang pakiramdam.

Sa simpleng budget meals na ito, nakakakuha ang pamilya ng balanced nutrition — protina, gulay, good carbs, at sustansya. Hindi kailangang mahal para maging healthy.

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🥘 Meal Prep at Leftover Hacks

Para hindi abala araw-araw at para sulit ang budget, pwede talagang maging creative sa meal prep at leftover diskarte. Eto ang ilang hacks na parang tips lang galing sa kapitbahay:

• Batch cooking: Magluto ng mas maraming munggo, sinigang, o adobo. Pwede nang kainin ulit bukas — mas sumasarap pa nga pag reheat.

• Reusing broth: Yung sabaw ng tinola, pwede gawing base ng sotanghon soup kinabukasan.

• Adobo to flakes: Kung may sobra, i-shred at prituhin hanggang crispy. Pang-ulam ulit o topping sa sinangag.

• Freeze gulay: Kung maraming nabiling malunggay, pechay, o kangkong, linisin at ilagay sa freezer. Ready-to-cook gulay anytime.

• Bahaw magic: Yung natirang kanin, gawing fried rice with itlog, gulay, o leftover ulam bits.

Tipid sa oras, tipid sa pera, at siguradong wala halos nasasayang na pagkain.

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🔄 Mga Pamalit na Pwedeng Gamitin

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🛒 Tipid Tips sa Palengke

Nanays know — sa palengke, diskarte ang puhunan para sulit ang budget. Eto ang ilang tested-and-proven tips:

1. Bumili ng maaga. Mas sariwa at mas mura ang gulay at isda kung agahan ang punta.

2. Compare per kilo. Wag agad bumili sa unang tindahan. I-check muna ang presyo ng baboy, manok, o isda sa iba.

3. Buy in season. Mas mura at mas masustansya ang gulay at prutas kung tama sa panahon — hal. murang mangga sa tag-init.

4. Bring your own bag. Iwas dagdag-gastos sa plastic at mas madali pang magdala ng gulay at isda.

5. Gamitin ang cash. Magdala lang ng budgeted amount para iwas sa impulsive buys.

6. Stick to a list. Sulat na bago pumunta para siguradong essentials lang ang bibilhin.

Minsan hindi lang presyo ang laban — kundi diskarte sa pamimili.

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👩‍👧 Nanay Diskarte: Mula sa Ating Komunidad

Mga totoong tipid hacks mula sa mga Nanay na eksperto sa budget stretch:

• Nanay Lorna: “Nilalagyan ko ng repolyo ang sinigang para mas madami at mas busog.”

• Nanay Tess: “Kapag maraming ulam, nilalagay ko sa maliliit na lalagyan at iniinit lang yung kakainin. Para di madaling mapanis.”

• Nanay Belen: “Yung tirang sabaw ng adobo, nilalagyan ko ng tokwa kinabukasan — panibagong ulam na.”

• Nanay Inday: “Sa gulay, lagi kong binibili yung nasa season. Mas mura, mas sariwa, mas masarap.”

Tunay na diskarte ng mga Nanay ang nagpapabusog sa pamilya kahit tight ang budget.

📚 Frequently Asked Questions

Is ₱1,500 really enough for 1 week?
Yes, if you plan ahead and stretch meat with gulay. Prices vary per palengke, but ₱1,500 is doable.

What about breakfast and snacks?
This plan covers ulam. For breakfast, eggs, pandesal, or lugaw are affordable add-ons. Snacks can be bananas or kamote.

How can I make ulam last longer?
Cook dishes with sabaw (tinola, sinigang) or dishes that taste better the next day (adobo, munggo).

What if my kids don’t like gulay?
Chop veggies finely and mix into ginisa dishes or soups so they’re less noticeable.

Can I swap meat for tofu?
Yes! Tokwa’t gulay is cheap and healthy — a good replacement when meat prices are high.

How do I avoid overspending at the palengke?
Bring a list, stick to it, and bring cash (no extra). Buy gulay in season for lower prices.

What’s the cheapest protein for Filipinos?
Munggo, itlog, and tokwa are the most budget-friendly sources of protein.

Can I freeze leftovers?
Yes, freezing extends shelf life and reduces food waste. Reheat properly.

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❤️ Diskarte ang Kailangan!

Feeding a family of four on a tight budget isn’t about sacrifice — it’s about strategy. With careful planning, ₱1,500 can go a long way in serving nutritious, masarap na meals for the whole week.

Every ulam you cook isn’t just about tipid, it’s an act of love. You’re not only feeding stomachs but also creating memories around the table.

Kaya natin ’to, mga Nanay at Tatay. Try this plan for a week, then share your own tipid tips in the comments — because when we share diskarte, the whole barangay wins.