This
Weekly Nigerian Meal Planner
is to help plan 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: one for readers in Nigeria and the other for readers in the
U.S, U.K, Canada and elsewhere overseas. 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 find most of the recipes on our site.
- First up, the meal planner for readers in Nigeria:
| |
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 |
- Next up, the meal planner for readers outside of Nigeria (U.S, U.K, Canada etc)
| |
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:
- After having dinner, try snacking on something light if you still feel hungry, more so if you’re concerned about your weight.
- 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.
- If you do decide to eat cereal after dinner, ensure that it’s not one loaded with sugar.
- 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.
You see, Oma cares, LOL......Let me know what you think
