Weekly Nigerian Meal Planner

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:

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.

   You see, Oma cares, LOL......Let me know what you think