SUGGESTED AGGRESSIVE MEAL PLAN FOR NEXT 4 WEEKS

DAYS/MEAL BREAKFAST LUNCH SUPPER

MONDAY Guinea-corn pap with 3 Plantain flour (amala) + Basmatic Rice with
Crown milk vegetables + chicken tomato/pepper sauce +
any fish (boiled)
TUESDAY Boiled Unripe plantain IKOKORE (wateryam) Vegetable
with UGWU vegetable pottage with roasted fish (chicken)Salad + Fish
soup (eja kika) Pepper soup
WEDNESDAY Custard pap with3 Bean and boiled plantain Ofada rice with any
crown milk porridge (with cray fish) vegetable soup + boiled
fish
THURSDAY Boiled Sweet Potato Wheat flour (amala) with Salad
with Bitter leaf soup vegetables and stock fish
FRIDAY Guinea-corn pap with 3 Plantain flour (amala) + Basmatic Rice with
Crown milk vegetables + chicken tomato sauce and any
fish (boiled)
SATURDAY Boiled Unripe plantain IKOKORE (wateryam) Vegetable
with Bitter-leaf pottage with roasted fish (chicken)Salad +( goat
vegetable soup (eja kika) or fish)Pepper soup
SUNDAY Brown Whole-wheat Brown Rice with Chicken Sweet Potato with
bread + Lipton tea + soup bitter-leaf soup
milk and 2 boiled eggs
(GET RID OF THE
YELLOW YOLK eat only
white)

Note the following

EVERY MEAL HERE WAS WELL-CONSIDERED IN TERMS OF THE GLYCEMIC INDEX. YOU CAN CROSS
CHECK ON THE INTERNET

I SUGGEST YOU REPEAT EVERY WEEK, AT ANY CONVENIENT BUT SPECIFIC TIME, THE NECESSARY
BLOOD TESTS 1. Blood Glucose tests 2. Blood Cholesterol tests (especially LDL) and keep the records

1. Basmatic rice can be bought from SPAR Supermarket around you in Lekki
2. Maggi should be avoided in cooking the vegetables and sauces ; salt should be used sparingly
3. Curry and thyme can be used
4. Diet coke and yellow cracker biscuit may be ingested in-between meals (on the road but no
other soda drinks or fruit juices) but not after evening meals
5. Where hunger persist after evening meal eat any of the following only
 Cucumber
 Carrots
 Garden egg
 Unripe apple (sparingly)