Weekly Nigerian Meal Planner

I found this helpful for me and i believe it should be helpful to you also, this is to help plan your meals for the week. Some like to plan ahead and cook everything for one week over the weekend and not have to worry about cooking during the week, while others go with the flow and cook in the week or whenever is needed or better yet, order take out!

These are general guidelines on creating a meal plan for the week with emphasis on consuming a considerable amount of fruits and vegetables. You can take the basic meal planner and tweak it as you see fit to fit your schedule and lifestyle. There are two meal planners in this post. You can take elements from both to create your own if you’d like and if ingredients are readily available in your neck of the woods, you’re also free to substitute one for the other. You can also add some stuffs you feels its necessary for your health.

  • THE FIRST MEAL PLANNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
MONDAY Quaker Oats w/ a cup of tea/coffee Any fruit in season Amala w/ Fish stew & Ewedu. Water to drink Any fruit in season Boiled/ Baked Sweet Potatoes w/ meat stew Cereal w/ skim milk OR a Granola bar
TUESDAY Akara & Ogi (Baba-the brown Ogi) Any fruit in season Fufu w/ Efo Riro (vegetable stew). Water to drink Fruit Salad Rice w/ Efo Riro (vegetable stew) Cereal w/ skim milk OR  a granola bar
WEDNESDAY Boiled Eggs & Bread. Cup of tea/coffee Any fruit in season Jollof Rice & Dodo (fried plantain) w/ meat or chicken stew Chin Chin Eko w/ meat or chicken stew Cereal w/ skim milk OR  a granola bar
THURSDAY Bread & stew. Cup of tea/coffee Any fruit in season Iyan (pounded yam) w/ Egusi stew. Water to drink Fruit Salad Boiled Plantains w/ meat or chicken stew OR vegetable stew Cereal w/ skim milk OR  a granola bar
FRIDAY Quaker Oats w/ a cup of tea/coffee Any fruit in season White Rice w/ moi moi & stewed fish or fried meat/chicken. Soft Drink/ Mineral. Boli (roast plantain) w/ groundnuts Regular Beans OR Ewa Aganyin  w/ chicken stew. Cereal w/ skim milk OR  a granola bar
SATURDAY Boiled Yam w/ geisha or corned beef stew. Cup of tea/coffee Any fruit in season Ikokore w/ meat/chicken stew. Water to drink. Meat/Chicken Pies Fried Rice w/ coleslaw, fried chicken. Fruit Juice. Cereal w/ skim milk OR  a granola bar
SUNDAY Boiled Yam w/ fried eggs, stew & sausages. Cup of tea/coffee Any fruit in season Semolina OR Amala w/ Ogbonno & Bitter Leaf stew Fruit Salad Tuwo (ground rice) w/ meat stew Cereal w/ skim milk OR  a granola bar
  • THE SECOND MEAL PLANNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
MONDAY Instant Quaker Oats w/ a cup of tea Small Smoothie Jollof Rice & Dodo (fried plantain) w/ meat or chicken stew Fruit Salad Boiled/ Baked Sweet Potatoes w/ meat stew Cereal w skim milk OR a Granola bar. Water to drink.
TUESDAY ½ a Bagel or a mini bagel w/ light cream cheese. Cup of tea/coffee 1 cup mixed fruits/nuts Asaro w/ goat meat/chicken stew. Water to drink Fruit Salad Rice w/ Efo Riro (vegetable stew) Cereal w skim milk OR a Granola bar. Water to drink.
WEDNESDAY Scrambled Eggs w/sausages. Cup of tea/coffee Any fruit in season White Rice & Ayamashe. Water to drink. Fruit Salad Noodles w/ meat or chicken stew & a boiled egg Cereal w skim milk OR a Granola bar. Water to drink.
THURSDAY Bread & stew. Cup of tea/coffee. Granola Bar Iyan (pounded yam) w/ Egusi stew. Water to drink Fruit Salad Boiled Plantains w/ meat or chicken stew OR vegetable stew. Water to drink Cereal w skim milk OR a Granola bar. Water to drink.
FRIDAY Instant Quaker Oats w/ a cup of tea/coffee Any fruit in season Rice w/fish stew.  Soda or juice. Fruit Salad Spaghetti w/ chicken stew. Water to drink. Cereal w skim milk OR a Granola bar. Water to drink.
SATURDAY Pancakes or Crepes w/ sausages. Cup of tea/coffee. Any fruit in season Eba w/ Okra soup (and meat/chicken stew). Water to drink. Meat/Chicken Pies Fried Rice w/ coleslaw, fried chicken. Juice. Cereal w skim milk OR a Granola bar. Water to drink.
SUNDAY Boiled Yam w/ fried eggs, stew & sausages. Cup of tea/coffee Any fruit in season Beans w/ chicken stew. Water to drink. Fruit Salad Fried Plantains w/ vegetable stew. Water to drink Cereal w skim milk OR a Granola bar. Water to drink.

Notes:

  1. After having dinner, try snacking on something light if you still feel hungry, more so if you’re concerned about your weight.
  2. Soda, juice and the like, (as much as they taste good!) are usually loaded with sugar and hence, empty liquid calories, so substitute for water where possible and if you’re one who doesn’t like the ‘taste’ of water, try adding lemon/lime/cucumber slices for a subtle change in taste.
  3. If you do decide to eat cereal after dinner, ensure that it’s not one loaded with sugar.
  4. Though some days might call for meals like Eba or Iyan (pounded yam), it doesn’t mean you should eat mountains and mountains of it (till you feel the need to make a slit in your side so your stomach can ‘breathe,’ lol)! Eat everything in moderation.

Enjoy…  Credit: avarstycooking.com

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