A 7 Day Plan and all my Weight Management Posts

I’ve covered weight loss/management and topics on how to lead an active lifestyle quite often in the past, but i still get questions on things that i’ve already discussed from time to time. I realised that it would probably be nice to just put everything in one place one more time, so that people can just refer to one post from now on.

For the non-believers, this was me before: – The Life Diet and Shopping List – Helping your children eat healthy – Why do people think meat is bad? – Alternative Protein choices – The Truth about Fat – Stop Complaining about having no time – About Bread – Recovery – Sugar – The New Food Pyramids – How to Find Balance in Food – the Real Fat Kid Outside – Fit Food and the Mentality of Weight Loss

woooohooo that’s alot of long weekend reading! But if you are serious about weight management and fitness, then you WILL read all of it right?

Secondly, the other most popular question i get is for a sample weekly menu. The reason why i haven’t really made one yet is because its tough to know what everyone has access to, the lives you lead and the nutrition your body requires. Depending on your level of activity, your needs will greatly vary. So i came up with this 7 day sample plan with my biggest readership demographic in mind: women. This is based on the needs of an active woman (because you guys will start working out 5-7 times a week right?). If you are guys reading this post, it can also help you, just increase the portion sizes and protein requirements if ever.

Let me be clear though, YOU NEED TO WORKOUT. Start with 3 times a week, then 5, then go for 7. Vary the intensity of the workouts and keep your body guessing, that’s the key for people who tend to plateau easily.

The plan is basically the poster child of a balanced diet. Because the key to a healthy body is balance, just how life requires balance to be complete.

I’m not going to write recipes because that would take me forever, but you can just type the ingredients i wrote down and google will surely give you something nice.
Just remember: – don’t add sugars, flours or unessary sauces.
– Follow the Life Diet Rules when using this diet also.
– For your salads you can add any vegetable you want. The dressing needs to be vinegar + olive oil only.
– Keep portionning at the back of your mind
– Drink lots of water
– If you workout alot, increase your protein intake with shakes, or just eat the amount of vegetbles you want until you are satisfied.
– Remember all my guiding principles from the other posts.

Day 1
Breakfast: 2 Poached Eggs, 1/2 cup of brown rice, 1/2 grapefruit
Snack: Swiss Cheese (2 Slices)
Lunch: Tuna Salad with Balasamic Vinegar dressing (no sugar), on leafy greens, cucumbers and tomatoes.
Snack: Banana
Dinner: Roasted Chicken Breast with a lemon sauce and 1cup of steamed peaas and cauliflower.

Day 2
Breakfast: 1 cup of fruit, 1 greek yogurt, 1/2cup of almonds
Snack: 2 steamed sweet potatoes
Lunch: Seared white fish with avocado and tomato salad (vinegar+oil based dressing)
Snack: Walnuts
Dinner: 200 g of stir fried shrimp with broccoli, onions and bell peppers

Day 3
Breakfast: 3 egg whites, mushroom and onion scramble, 1/2 mango
Snack: 2/3 cup of yogurt
Lunch: 150-200 grams of very lean beef, with a large green salad
Snack: almonds (10pcs)
Dinner: 1 Cup of sauteed spinach and seared tilapia with fresh herbs.

Day 4
Breakfast: tomato, mushroom and onion omelette with cheese.
Snack: cubed watermleon
Lunch: Roast Chicken breast with sauteed broccoli and carrots
Snack: banana
Dinner: Sauteed Zucchi and Cabbage with Turkey breast (or very lean pork)

Day 5
Breakfast: Almond Flour Pancakes
Snack: greek yogurt with fruit
Lunch: Sliced Chicken breast ham with a massive green salad
Snack: Almonds
Dinner: Shitake Mushroom, Bell Pepper and Tofu Stir Fry

Day 6
Breakfast: 2 Boiled Eggs and grapefruit
Snack: Pinneaple
Lunch: Poached Shrimp and Arugula salad
Snack: Cottage cheese
Dinner: Baked Fish with Asparagus

Day 7: eat what you want but always in moderation.


    1. Elle October 25, 2012 at 10:44 am

      You know, as a person, you’ve really inspired me to take charge of my life and become healthier. I’m definitely not in the best shape right now, but this post has made me realize that just because I’m in this state doesn’t give me a reason to continue living this way. Each day is always a chance to start over and do better. I’m definitely going to read everything that you’ve posted tonight, and I’ll always keep in mind that if you can do it, then there’s no reason I can’t. Thank you for all the encouragement and inspiration, Erwan! And congratulations on everything :)

      1. Erwan October 31, 2012 at 7:53 am

        go for it!

    1. Kitkat Pecson October 25, 2012 at 10:46 am

      Neat! :) Thanks for sharing!

      1. Erwan October 31, 2012 at 7:52 am


    1. Hzchellestil October 25, 2012 at 10:49 am

      Thanks for this Erwan. I always print every healthy tips you posted here. :) more more tips and encouragement from you. :) you’re such an inspiration! Thinspiration. :)

      1. Erwan October 31, 2012 at 7:52 am


    1. Lizette Joy Cajucom October 25, 2012 at 11:27 am

      Thanks! This is my first time reading your blog because I got interested with the topic of weight management that you’ve tweeted.And with my mom pushing me to go on diet. I’ve find it difficult to exercise and eat less because I’m still a college student and with all the school-stuffs(excuses!) :)). But with your blog, I think I’m more than motivated than ever. I think you’re going to be my role model for a healthy lifestyle. There are times when I feel guilty that I’m up as early as you: you’re running 10 km and I’m watching TV. I guess your blog tells me to “start” and to seek satisfaction of having a healthy lifestyle.

      Thank you for inspiring me. God bless. I’ll keep reading. This is my assignment for this sembreak. ^^

      1. Erwan October 31, 2012 at 7:51 am

        awesome, thank you

    1. Ella October 25, 2012 at 2:48 pm

      Thanks a lot for this Erwan! You’ve always been my inspiration in regards to keeping myself fit and healthy. I shall give this meal plan a try real soon!

      1. Erwan October 31, 2012 at 8:12 am

        not soon. now.

    1. Tess Arcega October 26, 2012 at 4:09 am

      Dear Erwan,

      Thanks for this post… you are indeed an inspiration and an great motivation on me to be on diet and to achieve my losing of weight…. will read this for this long weekend and then will follow as much as I could in order to achieve my goal to lose weight.

      God bless you immensely for sharing your knowledge and experience in this field.

      1. Erwan October 31, 2012 at 8:09 am

        go for it!!!!!

    1. Patrem October 26, 2012 at 6:57 am

      I’ve always been a fattie and I really do wanna change it. Been running for a while now, (just finished my 115th km in 3 months) but I don’t really know what to do with my diet! Thank you so much for this!!!

      1. Erwan October 31, 2012 at 8:08 am

        don’t count per km. count per day. challenge yourself, dont be complacent with your progress

    1. momblogger October 26, 2012 at 9:43 am

      To think I was just talking to you about your amazing weight loss. You have probably inspired many out there.

      1. Erwan October 31, 2012 at 8:05 am

        thank you so much!

    1. ems October 26, 2012 at 10:19 am

      i didnt know having a diet is so much fun. :) not depriving of something. thanks for this erwan!

      1. Erwan October 31, 2012 at 8:05 am

        it is!

    1. ems October 26, 2012 at 10:40 am

      if you are having an excercise for at least 4 x a week, how long it would be? how many hours per day?

      1. Erwan October 31, 2012 at 8:04 am

        min 1 hour depending on your intensity

    1. Arvisiosa October 26, 2012 at 6:50 pm

      I will NEVER forget how much sodium goes into adobo right after that RT last week.

      What I love about this blog is it isn’t JUST about weight loss. It’s helping you REALIZE (w/ emphasis because that’s what most people including me should be doing right now) that this isn’t just a One-Go kind of thing that you do and then forget afterwards. This is changing your lifesyle from eating what you think is healthy to trying to get the real thing inside that body.

      After all – you OWE every bit to yourself to be healthy and fit. And everything will come together (confidence and all)

      Team Gotta chase group! NB PowerRun (:

      1. Erwan October 31, 2012 at 8:04 am

        there you go. it has to be

    1. Kris October 27, 2012 at 2:47 am

      Thank you for this post and your awesome work on your site!! I’ve finally decided to commit to a healthier lifestyle this year–and stuck with it. Got back to working out also, with a new gym membership, then came across your blog. Love the recipes and great tips–as a new follower, I’m even more inspired :)

      1. Erwan October 31, 2012 at 8:03 am

        go after it

    1. Abbey Sy October 27, 2012 at 11:32 am

      Hi! Just stumbled upon your blog yesterday and you’re really inspiring – instant fan here. Can’t wait to try all your other recipes as I’m trying to live a healthier lifestyle. :) Also looking forward to more interesting recipes + healthy living advice!

      1. Erwan October 31, 2012 at 8:16 am

        thats awesome! start by reading all of these first :)

    1. Vinnie October 27, 2012 at 4:53 pm

      Dear Erwan,,,

      Could it mean I have a chance? A chance to shed this abominable and seemingly-impossible-to-deflate flab wrapped around my body like a lazy anaconda. I look at you… (damn is that really you???!) and I say “Hey! If you can do it, I can!” But the workout… the wretched temptations of a scrumptious meal… are they ominous demons? God help me…
      But thanks for the posts… your chronicles to a much liberating healthy living has proven something to us hopeless food romantics… that food can still be enjoyed and relished but everything in the right time, the right amount and the right purpose… Always reading your posts as an inspiration! Keep it up!

      1. Erwan October 31, 2012 at 8:16 am

        you are the only one stopping yourself

    1. CHris November 2, 2012 at 6:51 am

      Hey Erwan…
      you are such an inspiration… i am more than 210lbs now but i started working out a couple of weeks ago… i will surely try this game plan of yours… all i can say now is thank you… keep it up bro!

      1. Erwan November 20, 2012 at 3:10 am

        thanks bro

    1. 'dan Cb November 7, 2012 at 3:29 pm

      Awesome.. i hope I can keep like it up..
      Good Luck to me..

      1. Erwan November 20, 2012 at 3:30 am

        you will!

    1. sarah lee November 20, 2012 at 11:40 am

      HI erwan,

      is basmathi rice okay as a substitute for brown rice?

    1. tsharleth December 13, 2012 at 5:57 am


      ill tell this to my 278 lbs hubby. :) he was 154 lbs before.

      thanks Erwan.

    1. Tess Fajardo-Aulong January 7, 2013 at 11:14 am

      I love your blog! My husband is working in a fine food company here in Hong-Kong/Macau. We can enjoy gourmet foods at a good price as perks of his job but I guess also a disadvantage since our refrigerator is full of cheeses, dried hams, frozen veggies, & meats. I hope your blog can help me cook them properly.

    1. Koch January 17, 2013 at 12:59 am

      Would this menu also apply to people with high blood pressure? I am not overweight, but I do have high cholesterol level.

    1. cheyenne March 26, 2013 at 5:23 am

      hi erwan im gonna try this 7 day plan diet,but my problem is im not eating grapefruit cheese and almond i have allergy with nuts ,what will you recommend food to change them for my diet plan? thanks

    1. Anne April 5, 2013 at 3:19 am

      You are such an inspiration! Your recipes are amazing – you literally make “sinful” food so healthy (with your ingredient choices), and definitely waaaaaay more appetising than rye bread!! I’ve recently started working out + eating healthy + 1 cheat day (to keep me sane haha)!

      Quick question though, I try to run 30-45 minutes everyday (I just stared two weeks ago and that’s as far as my stamina can take me) and I’m worried that I’ll get bigger calves with all the running ( it does feel a little bigger :( ) Also, my thighs are usually the parts aching after a run. Not quite sure which part of my legs I’m really working out with all these after effects I’m noticing! Hope you can help!

      Thanks for being such an inspiration again xx

    1. Bernadette April 15, 2013 at 2:33 pm

      Do you recommend any detoxes?

    1. Jen April 22, 2013 at 9:32 am

      Where do you buy all these ingredients? I live in the province and I really want to switch my lifestyle to healthy living. I read blogs and recipes but I can’t find the ingredients you guys use. What do I do?!

      I read from somewhere that tropical fruits can make you gain weight since they are sweet and contains lots of sugar. Sugar is sugar, it makes you gain weight, no matter where they’d come from. What do you say about this?


    1. Autumn May 7, 2013 at 4:00 am

      I may be a year late in discovering this but you’ve definitely inspired me to make changes in my diet! So encouraged by you. You have given us such practical tips to all of us readers! :D Thank so much! :) God bless! :D

  1. Pingback: Lose Weight 7 days | Diet Solution Guide

    1. binxz May 12, 2013 at 7:43 am

      i’m a new follower and i must say this is the kind of blog i was looking hubby was naturally chubby and he lost a lot of weight when i started eating healthy with him..but after the December eat fest i had a hard time going back to our diet routine.And since we always eat together he kinda gained his chubby self back and i haven’t because i’m naturally petite and skinny..but now i’m a 100% dedicated to eat healthy with him and this diet plan is a good jump start for us..hope you make a lot more diet plans..keep on inspiring ;)

  2. Pingback: The Grocery List for a week of healthy meals | The Fat Kid Inside

    1. Arch.Rye May 16, 2013 at 12:46 pm

      is it just me or are the above links redirecting to other posts instead of the intended title? i wanna read them all. i tried searching thru your search box but it ain’t working too. please help. thanks.

    1. Claudia May 23, 2013 at 4:58 pm

      Hi! I’m college student, and i stay at a dorm. I don’t have time to prepare breakfast and I buy my lunch at school. I plan to prepare my food at night and during weekends since I will be at home. What recipes can you recommend? Sometimes I also drink Soya Milk for breakfast. Is that healthy? or will that make me more fat?

    1. Dee May 24, 2013 at 2:56 pm

      Inspiring! Now off to lose me some 91 lbs. of my own!

    1. Stephannie June 1, 2013 at 9:26 am

      hi kuya erwan :) i’m only 15 years old turning 16 on july. :) just want to ask if i can use this life diet even if i’m only 15? :) Thank you for inspiring. :) Thank you for everything! :)

    1. gammy June 10, 2013 at 12:44 pm

      i should have read this a year ago hehehe thanks for sharing ;)

    1. Carmela Tracy Verzon June 28, 2013 at 3:47 am

      Omg! I saw you with Karen Davila this morning and I have to say..what a great transformation. Kudos to you for your discipline. My question…is there any substitute for olive oil that you could recommend? They say it’s an acquired taste but sad to say….I haven’t acquired not even a tinge of liking it. Also the cottage and Swiss cheeses….any alternative? Both are kinda expensive for my budget. Thanks and more power!

      1. Erwan June 28, 2013 at 11:16 pm

        Use grapeseed oil. I don’t really know what you mean by alternative? But if just produce driven, we have our local kesong Puti

    1. Ser Cawicaan June 28, 2013 at 9:24 am

      I was watching tv earlier and accidentally switched the channel to ANC. The interview was interesting and heard about this blog. I just started reading today and i will read more of ur blog often from now on. You are very inspiring. I will share this blog to my friends. YES to a healthy living! Hoping to loose my MALAKING TYAN :D

      1. Erwan June 28, 2013 at 11:14 pm

        Thanks Ser!

    1. Louie Miguel June 29, 2013 at 11:29 am

      Never thought I could actually find a male fitspiration, but thanks to TFC and your interview with Karen Davila, I finally found back my motivation. I started to live a fit lifestyle at the beginning of this year and I have successfully lost around 10-12kilos. I live in Australia and at the moment, the weather here is just horrible given that it’s winter season and since it’s winter, I just can’t fight but stay in my bed all day and eat whatever I want! Around May, I finally reached my goal weight of 49kilos, but I’ve slipped over the last month due to stress and family gatherings (Filipino gatherings are just the insanely the best). Though I’ve been trying my hardest to lose the last few kilos, I just can’t seem to find the right and effective way. I’ve tried carb-cycling and everything the Internet advises me to. Any tips on losing the last few kilos?

      1. Erwan June 30, 2013 at 2:04 am

        Only wright lifters need to carb cylcle. Eat only protein (meat seafood), fruit and vegetables. Salt, oil, butter are ok too. But that’s it. So that means no juice, nothing with sugar, no rice, no bread. Start intense workouts, like Plyometrics.

    1. cooldude July 3, 2013 at 8:29 pm

      I got inspired by your story. Lost around 20 kilos in 6 months and I’m down to my ideal weight, although I still have a problem with belly fat. How can I lose those excess baggage in the stomach without losing wight. Any suggestions?

    1. empoypoy July 13, 2013 at 1:14 am

      Hello Erwan! :)

      I just noticed, while reading this post that you did not include potatoes (patatas) on your list. Did you just forget or somethin’ else? haha!


    1. Armi July 13, 2013 at 2:22 pm

      With your experience, you actually sound like a nutritionist. I think the food choices you made is really for those who wants to lose weight. You will definitely inspire a lot of “fat kid” out there! Im a nutritionist and thats my profession but sometimes people listen more to those people like you, who really experience the real thing. Love reading your blogs!

    1. Merl Hasuki July 18, 2013 at 2:39 am

      This is great! Been looking for a menu like this so I know what to buy at the supermarkets! Thank you!

    1. Jemm July 24, 2013 at 2:15 pm

      This is one of the reasons why I have so much respect for you. You’re like the living example of dedication!

    1. Belshanne July 24, 2013 at 2:56 pm

      Omg! its VERY HARD but I will try ur 7 day plan menu.
      starting today. hope to lose weight after 7

    1. Erica July 25, 2013 at 1:12 am

      Hi Erwan! This is really great! Thank you for inspiring us to take our health seriously. As a person whom I see myself as overweight, I do think this is a wake up call. I hope this works for me as well. :)

    1. lora perocho July 25, 2013 at 1:32 am

      thanks for this 7 day plan kuya erwan.. I will try this

    1. Murphy Katigbak July 25, 2013 at 2:47 pm

      Sorry I just had to point out: “Just remember: – don’t add sugars, flours or unessary sauces” -> unnecessary sauces :D

      I’m trying to get back in shape myself and choosing a diet plan can be confusing. Thanks for reminding us that it’s possible to get the body we want by eating right :)

    1. Reese August 5, 2013 at 10:48 am

      I look myself in the mirror everyday and how i’m out of breath just to fit into my pants, now all those unhealthy meals are haunting me. I look awful and I really lost determination and motivation to keep myself healthy. I’m a doctor and I feel like a hypocrite that I advise my patients to eat healthy while I do the opposite. I just opened your blog and from now on I’ll be your constant tracker. Thank you Erwan!

    1. M August 9, 2013 at 4:38 pm

      First timer! This is awesome. I will apply all of these healthy tips NOW! Thanks.

    1. misskayecc August 16, 2013 at 5:49 am

      Keep inspiring all of us OUT here, Fat Kid Inside :)

    1. Diana September 3, 2013 at 6:10 am

      I am 33 yrs and currently still at 200 lbs- thanks for the inspiration- now let me see if I can do this.

    1. Ilona September 10, 2013 at 10:54 am

      Thank you for the readings and for sharing with us the proper way on how to have a balance diet and a healthy lifestyle. I am on my 20th week of pregnancy and my doctor told me that I’ve gained too much weight (4kg to be exact in a span of 1 month where it should only be 1 kg per month).

      I will try to apply some of your recipes and see how I can even insert a bit of exercise with my condition. Wish me luck!

      Thanks a lot and kudos to a great work. Continue to inspire! :)

    1. Fainah September 17, 2013 at 11:05 am

      This will be assignment for this week. Thanks for posting this :)

    1. Audrey Gozon October 8, 2013 at 5:28 am

      This is what I would call (and Tim Ferriss too) a maximum frequency product this post. :) Thanks Erwan!

    1. Aura November 6, 2013 at 1:18 pm

      nag try na ko magpapayat sa mga paraan ng mga kung anu-ano nuon.. pero bumababalik padin sa dati dahil sa kahiligan ko sa pagkain. ngaun na nabasa ko tong mga blog mo gusto ko na talaga magbago. hindi lang para sa pag papapayat pati din sa kalusugan ko. thank you! isa ka na sa mga inspirasyon ko :”)

    1. Karen November 7, 2013 at 2:09 am

      Hi Erwann,

      You posted about Skinny Carbs last October, I messaged them immediately pero wala parin reply till now. I was wondering if you knew of another way to contact them or if they have a physical store or if the items they’re distributing are consigned somewhere? Parati kasing out of stock aa Healthy Options. Thank you so much :)

    1. felman November 13, 2013 at 3:33 pm

      very inspiring! keep it up

    1. Tavia November 24, 2013 at 6:37 am

      Hey Erwan, is it just me, or are the links no longer working?
      Would love to learn more about health and fitness from you. Thanks in advance!

    1. Roj November 25, 2013 at 10:02 pm

      Such an inspiration! Keep it up.

      1. Erwan December 2, 2013 at 5:47 am

        Thanks Roj!

    1. Trish December 4, 2013 at 4:06 pm

      Hi erwan I strictly followed your 7 day routine and I have lost 5 pounds already. Way to go!!

    1. Hopeless December 6, 2013 at 12:12 pm

      Poor me, can’t afford a real diet.

    1. define fad diet December 13, 2013 at 12:57 pm


    1. rowena January 12, 2014 at 6:04 pm

      HI Erwan,

      I just recently started to read your blogs. you really inspire me. I have not started yet any workouts tho, because of time constraints. I know the best way to start losing weight is by eating the right food as this is the most thing that we can have control on. Im prepared so I giving it a go with this diet plan. Again, many thanks and more power!

    1. Love G. February 11, 2014 at 10:12 am

      Hi Erwan,

      You are such an inspiration! Eversince I came across your blog/youtube posts, I have been hooked and inspired to lose weight. I vowed to only put healthy food / ingredients inside my cart whenever I do my groceries. Your dishes are great! I hope to lose 60 lbs as well through this fitness journey. One day at a time, one meal at a time =) Congratulations again, Erwan!

    1. marjorie April 2, 2014 at 4:33 am

      hello erwan,

      As i browse yahoo i saw your recipe about different kind of tacos, then there’s a link about your site the fat kid inside.. Its my first time to visit your site and I reed that its about a kid gained weight because of a sedentary lifestyle and overly indulging in foods.. I’m 26 now and growing up wasn’t easy because I’m a fat kid too and I’m a nurse also, I know what diseases i can acquire as years goes by if i didn’t change my lifestyle now.. I’m starting my weight loss program and your site is perfect and inspiring:) thank you for sharing :)) ill try this 7 day program to be fit and healthy like you:))

    1. Pam May 14, 2014 at 4:40 pm

      I’ve only known you as Anne’s gorgeous boyfriend until I’ve seen your blog. I think I’m going to legitimately like you now.

    1. Donnabell May 16, 2014 at 3:45 am

      Hello Erwan.. 1 question..what is your opinion about teas? Green tea? Thanks! You are such an inspiration..thanks for sharing all of these..

    1. jaime June 29, 2014 at 2:47 pm

      hey erwan. its really nice to see dieting and being healthy could be so much fun! thanks a lot buddy.. you really inspires me a lot!

      1. Erwan July 4, 2014 at 4:06 am

        Who said staying fit and healthy has to be boring, right? Thanks for dropping by!

    1. Francel Ann July 6, 2014 at 2:08 pm

      Dear Erwan,

      This is my first time to read your blog, I got curious so I went in to check. I always dream for a bikini bod and this article of yours really gives me a lot of motivation and ideas on what to eat.. But my problem is I dont have the time to workout because of my work,.. some advice?

    1. Marhiel July 8, 2014 at 12:18 am

      Dear Erwan,

      How do you get your significant other to start a healthy diet and lifestyle? My boyfriend has really unhealthy eating habits and I fear for his well being. :(

    1. Clara July 8, 2014 at 5:55 am

      So erwann, if iam working out for 3x a week ,how many hours would it take or any suggestions? Thanks! ;)

    1. Amy Bartolazo July 17, 2014 at 3:33 pm

      Hi Erwan your 7day diet plan looks readily available anywhere.
      I’ll follow this as I have lots of weight left after
      delivery 7 mos ago wish me luck. Starting is always the most
      difficult part esp here in Singapore were all the the
      good foods are. You inspired me.

    1. Lee August 7, 2014 at 2:55 pm

      Since I’m starting my quest to a healthier lifestyle, you’re the first person that came into my mind. Now I know that I’ve come to the right place. Amazing passion and dedication. You are now my FITspiration, well not to have a body like yours since I’m a girl (lol), but to have a healthy and active lifestyle. Thanks, Erwan!

    1. Nickie August 12, 2014 at 6:50 pm

      Hi Erwan! Just one question. I’m allergic to eggs, so what can I substitute it with? :)

      1. Erwan August 13, 2014 at 2:34 am

        It usually depends on the function of the egg in the recipe but for breakfast, tofu would be a good replacement.

    1. Ixia August 18, 2014 at 11:07 am

      Hi, kuya erwan. I just wanna ask if you could do a simple meal? I don’t have enough money to buy those foods. :( I can’t cook those foods also. I wish that you could notice me. Thankyou in advance, kuya erwan!

      1. Erwan August 21, 2014 at 9:36 am

        Check out the rest of my posts. I’ve got more recipes and one is sure to catch your fancy. thanks for dropping by!

    1. Annys Tenaja August 26, 2014 at 5:16 am

      Hi erwan, I’m not a water drinker person how can you help me?

    1. Charie August 31, 2014 at 5:51 am

      yes it was indeed an great help for fat people like me, but then the problem is it hard for me to follow these 7 days meal because im still a student. so i dont have proper schedule of eating and since my classes are oftenly whole day, i got a large time interval of eating, so the tendency is once i eat, i eat many foods as i can i want coz im thinking that i might get hungry later on and i need to be stay full for me to think properly during my class . So it was like im storing food on my tummy. I know its bad but i dont know what would be the best solution on it. Aside from that im a girl i know it’s really not good for us women to look very fat. So sir Erwan pls help me, I really want to loose weight and be fit :'(

    1. Bing Semilla September 8, 2014 at 1:31 pm

      Followed you on IG and Youtube already. I’ve been losing weight on and off. Really wanting to maintain my weight on +- 110lbs. Inspired by your sandwiches and will take it for lunch at work always. Thank you for helping me/us. :)

    1. haydz September 20, 2014 at 2:50 pm

      was reading on your blogs and i hope i can also loose weight eventually currently around 280lbs at 25yrs old. praying for discipline and patience as I change my lifestyle. Thank you for the inspiration :)

    1. Jay September 30, 2014 at 8:06 am

      I really love reading about this type of articles… mainly because i have friends who are having weight problems themselves… And i want to help them in any way possible… So a HUGE thanks from me on behalf of my friends & ex-gf…

    1. kei October 20, 2014 at 6:54 pm

      hi erwan,
      do you have any suggestions for filipino style.. 7 day plan diet? something that you can dpfind in a regular market.. thanks in advance..

    1. em October 22, 2014 at 2:29 pm

      Hi erwan! Thank you for sharing this blog with the rest of the world…especially those with weight issues. Like them, I also gained 35 kg because I lost control over food. It’s hard to go on diets under stress, especially working as a resident doctor on a 36-hour shift every other day, and missing meals because of long hours of surgery. I would love to try out your 7-day-meal plan… but some of the ingredients are hard to find here. I would appreciate it if you can post some substitutes in lieu of let’s say swiss cheese, that is just as effective.if you have any insights how not to over-eat after (unavoidable circumstances of) skipping meals.

    1. Sharon November 1, 2014 at 8:41 pm

      Hi! You are an inspiration for us people who finds it really hard to lose weight! I always watch your youtube channel for some ideas on how and what to cook. Thanks for sharing!

    1. Nova November 18, 2014 at 7:01 pm

      Hi! i want to try this 7 day plan.medjo mahirap sa kin kc d aq mhilig kumain ng gulay..hehe..that’s y i have bloated stomach coz i do love to eat plenty of rice and meat..but i want a change..ill try my very best to follow the 7day plan..thankx Erwan!

    1. Ina November 26, 2014 at 4:30 am

      Hi Erwan, after 20 years of overeating I suddenly got afraid that I’m near the 200lb mark on the scale at 27years old. So suddenly, one lazy Saturday afternoon I realized that I should start working out. I now do go to the gym 5-6 times a week and have lost about 5kg in 4 weeks. I haven’t been eating much really. A strawberry-banana-walnut smoothie for breakfast, a salad and vegetable spring roll for lunch, and another smoothie for dinner (or sometimes some fish and salad, if available). Am I doing it right? Should I add more protein in my diet?

    1. Jeff December 9, 2014 at 2:46 am

      Hi Kuya Erwan!

      Just want to ask what diet do you do to gain more muscle? And do you take any protein supplement? If you do what brand would you recommend?

      BTW! I always read your post! :D

      More post to come and more power!

      Thank you! :D

    1. Jeff December 9, 2014 at 2:46 am

      Hi Kuya Erwan!

      Just want to ask what diet do you do to gain more muscle? And do you take any protein supplement? If you do what brand would you recommend?

      BTW! I always read your post! :D

      More post to come and more power!

      Thank you! :D

    1. Catherine January 28, 2015 at 8:59 pm

      am i late for this change?

    1. cynthia February 3, 2015 at 4:42 pm

      hi erwan, do you have an alternative menu, i think it is expensive, can you suggest a more cheaper version of the menu that many can afford, please

    1. Zyrielle Salazar February 11, 2015 at 2:26 pm

      Hi Erwan,

      How do I get notify every time you post latest recipeo? Thanks

    1. ChubbyMD February 12, 2015 at 10:49 am

      hello sir!

      Read your posts. It was very helpful but I find it hard to follow. In my line of work we lack a lot of sleep, but we need to be alert and focused hence I eat a lot. No time for gym we do 32hr duty then 12hr. Often times I use my off days for sleep or reading. But I really want to be healthy, its kinda of ironic, im part of the so-called health provider team yet Im unhealthy myself.

    1. Maisel March 16, 2015 at 2:30 pm

      your site is awesome! I Learned a lot from it! Keep it up!

      1. Erwan March 16, 2015 at 3:33 pm

        Thanks for dropping by Maisel!

    1. Fat&Sad April 14, 2015 at 2:03 pm

      I just bumped into this site. I’m really emotionally challenged the past years because of how I look. I’ve gained a lot of weight now over 200pounds when I was just Medium-sized 3 years back. I do want though to change my life for the better. I feel so insecure and undesirable.

      What should be the first thing I should do to begin the journey to a healthier life?


      1. Erwan April 21, 2015 at 9:06 pm

        A lot of our readers started out where you are right now and managed to find the inspiration to change their life. You can do it too! Check out Inspire posts and find people who were in the same boat and I hope you find their message and tips helpful. But the most important thing is to START. good luck!

    1. reign April 29, 2015 at 9:15 pm

      i want to try this but I can’t eat nuts. can I replace it something else

    1. Ramon May 14, 2015 at 6:50 pm

      Great job! As a former fat kid myself I went through a lot of what you described in your post. Looking back with the knowledge I have now, I would say that tracking calories and macro nutrients is key. It is tedious to weigh foods I know, but with all the fitness apps we have today it isn’t too bad. Calories in vs calories out is all that matters in the end for weight loss, but as you mentioned lifting weights is also crucial because it will build muscle and having muscle alone will make your body burn more calories and speed up its metabolism. I found a book that really helped me understand nutrition on, it explained it in an organized way that made it easy to stick to. If you have time I would definitely give it a read. As you said, eat what you what but in moderation is a great way to diet that will make it easier to stay on track.

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      Hi, thank you for the free plan. This can help a lot of people who want to become healthier like me.

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      Hi Erwan! Can you give any tips on what to do because my body seems to have reached its “plateau”? Do I change my diet or my workout?

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I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.





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