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Meal Plan Ideas

SUNDAY
Breakfast Lunch Dinner Snack
1 slice of yam with mixed vegetable omelette Jollof Bulgur wheat with protein of choice and a side salad Grilled fish/seafood with steamed veggies Fruit salad
MONDAY
Breakfast Lunch Dinner Snack
Breakfast smoothie : Made of Paw paw, watermelon, oranges, lemon and a green of choice e.g. spinach, ugwu or kale+ ginger Grilled chicken, steamed veg with a side of grilled sweet potato wedges Grilled Fish with a salad handful of nuts
TUESDAY
Breakfast Lunch Dinner Snack
Oats with honey, semi skimmed milk and cinnamon Moi Moi and vegetable soup of choice Vegetable soup with chicken/ goat meat Small serving of greek or low fat yoghurt with mixed fruits
WEDNESDAY
Breakfast Lunch Dinner Snack
2 eggs, half avocado and (cherry) tomatoes Grilled plantain with beans and chicken/fish Grilled Fish/seafood with vegetable stir fry 1 apple with cashew or almond butter
THURSDAY
Breakfast Lunch Dinner Snack
Breakfast smoothie : Pawpaw, watermelon, oranges and banana Beef or lamb curry with steamed veggies Vegetable soup with chicken/ goat meat Handful of nuts
FRIDAY
Breakfast Lunch Dinner Snack
Brown toast with Vegetable omelette and avocado as a spread Healthy cous cous +veggies stirfry + chicken/seafood Grilled chicken with a salad Carrot sticks and cashew butter
SATURDAY
Breakfast Lunch Dinner Snack
Healthy Pancakes, eggs and turkey/chicken sausages+ fruits OR Moi moi and oatmeal/ Pap(ogi) Plantain flour amala or Oatmeal swallow with vegetable soup of choice Fish peppersoup or a Salad Small serving of greek/low fat/ frozen yoghurt with mixed fruits

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