PRIME FOOD AND FITNESS 1

EAT RIGHT
TO
TRANSFORM YOUR BODY

THE BEGINNERS GUIDE TO LOSING WEIGHT AND

STAYING HEALTHY WITHOUT AVOIDING
CARBOHYDRATES

PRIME FOOD AND FITNESS 2

 DEDICATION
THIS BOOK IS DEDICATED TO ALL THE PEOPLE
WHO BELIEVED IN PRIME FOOD AND FITNESS.
TO YOUR SUCCESS.

PRIME FOOD AND FITNESS 3

Table of Content
Dedication......................................................................................… 3

Introduction ...................................................................................… 5

Section 1 : Nutrition........................................................................… 7

Calories ...............................................................................… 7

Balanced diet ......................................................................… 10

Carbohydrates .....................................................................… 12

Protein .................................................................................… 13

Fat and Oil ...........................................................................… 13

Vitamins and minerals ..............................................................15

Section 2: Factors affecting weight loss

Hydration ................................................................................… 17

Sleep ...........................................................................................17

Metabolism .................................................................................18

Stress ...........................................................................................19

Exercise ........................................................................................19

Section 3:

Meal samples ............................................................................… 21

Shopping list ……………………………………………………………………………. 22

Beginners meal plan ..................................................................… 23

Maintenance meal plan .............................................................… 26

Section 4: Recipes .................................................................................… 29

Section 5:

Apps to download …………………………………………………………………… 31

Detox recipe …………………………………………………………………………… 31

General tips............................................................................…….32

PRIME FOOD AND FITNESS 4

 INTRODUCTION
Being overweight and Obese may increase the risk of many health problems
including diabetes, heart disease, and certain cancers. Even in pregnancy,
excess weight may lead to short- and long-term health problems for mother
and child. If you are considered to be overweight, losing as little as 5 percent of
your body weight may lower your risk for several diseases. If you weigh 100kg,
this means losing 5kg. Slow and steady weight loss of 0.5kg, and not more than
1kg per week is the safest way and most sustainable to lose weight.

Over the years, losing weight has been a major concern to many, especially
women. While there are many ways to lose weight, very few weight loss
programs actually help you lose weight permanently. Many diet plans leave
you feeling hungry, miserable and unhappy, which is why you find it difficult to
stick to a diet. But what is the use of a diet plan that helps you lose weight,
only to gain it back immediately you go off the diet?

No matter what you do (spend hours at the gym, use slimming pills, wear
girdles/waist trainers...) if your nutrition is poor, you will not lose weight
permanently. Gaining weight is very easy but losing it is not that easy.

Ever heard of the phrase “abs are made in the kitchen? Any successful weight
loss journey must start in the kitchen. To lose weight and keep it off
permanently, you need to change your diet. As a general rule, weight loss is
80% nutrition and 20% everything else. Exercise, sleep, hydration, lifestyle...all
comes under 20% everything else. Knowing what to eat, when to eat and what
quantity to eat is the most important aspect of weight loss.

Have you ever felt like...?

It's impossible to lose weight in Nigeria, simply because of your favorite

Nigerian dishes?

This book (Eat Right to Transform Your Body) covers everything you need to
know about weight loss. It guarantees weight loss without having to eradicated
carbs from your meals. A balanced diet that helps you lose weight, while
staying healthy and happy.

PRIME FOOD AND FITNESS 5

No matter where you are on this weight loss journey (beginner, intermediate
or maintenance level), this book will serve a good purpose for you.

To your success.

PRIME FOOD AND FITNESS 6

SECTION 1: NUTRITION
Good nutrition is a critical aspect of health and development. Using the right
nutrition can help one lose significant amount of weight. The best way to lose
weight is by changing your diet. But there are far too many diet plans for losing
weight, which makes it difficult for one to get started. This is partly due to the
fact that one is unsure of the most suitable, effective and sustainable. So many
of these diet plans are effective but not sustainable. They only help you lose
weight temporarily, as soon as you go off these diets, the weight comes right
back.

Losing weight eating Nigerian meals seems daunting. With our various
delicacies high in carbohydrates, it is often believed that one can’t lose weight
eating these types of meals. Now, I'm going to tell you that your weight loss
problem has nothing to do with the tasty Nigerian meals you love. The one and
only thing that is responsible for weight gain/weight loss is CALORIES.

Now what are calories?

A calorie is a measurement, just like a teaspoon or an inch. It is the "unit

measurement of the energy" obtained from foods and drinks. Calories are the
amount of energy released when your body breaks down (digests and absorbs)
food. The more calories a food has, the more energy it can provide to your
body. In nutrition, calories refer to the energy we get from the food and drink
we consume, and the energy we use in physical activity. Calories in food
provide energy in the form of heat so that our bodies can function. Our bodies
store and "burn" calories as fuel.

Now, everything you eat contains calories and everything you do burn calories
(eating, talking, walking, brushing, dancing, driving, yawning, even sleeping).In
fact, your body would still burn calories if you sit all day doing nothing because
of basic biological activities such as breathing, digesting etc. The rate your body
burns calories (energy) for these activities is called a Basal Metabolic Rate
(BMR).

So, why do we get fat when what we eat contains calories and everything we
do burn calories?
PRIME FOOD AND FITNESS 7
The answer is simple this: WE CONSUME MORE CALORIES THAN OUR BODY
NEEDS.

When you eat more calories than you need, your body stores the extra calories
as body fat. Even a fat-free food can have a lot of calories. Excess calories in
any form can be stored as body fat.

An average man needs 2,700 kcal per day and an average woman needs 2,200
kcal per day. Not everybody needs the same number of calories each day.
People have different metabolisms that burn energy at different rates, and
some people have more active lifestyles than others.

The recommended intake of calories per day depends on several factors,

including:

 overall general health

 physical activity demands
 sex
 weight
 height
 body shape

Now read this carefully: when it comes to eating and burning calories, 3 and
only 3 things can happen:

 If you consume the SAME number of calories your body needs each day
(this is known as your Calorie Maintenance Level), your weight remains
exactly the same simply because your body ends up using up all the
calories.
 If you can consume MORE calories than your body needs (this is known
as a Caloric Surplus), Easy...You’ll gain weight because excess calories
your body did (or could) not use will be stored as fat.
 If you consume LESS calories than your body needs (this is known as a
Caloric Deficit), you’ll lose weight because your body uses up stored
body fat (or muscles) to compensate for the shortage of calories.

PRIME FOOD AND FITNESS 8

Keep this somewhere please, to serve as a reminder: Caloric Deficit is the one
and only way to lose weight, and keep it off permanently.

So, if you want to lose weight eating Nigerian foods, all you need is to eat
below your daily allowance. This means that you don’t have to eat only salad
or boring foods to lose weight. You can lose weight eating amala, fufu,
pounded yam, Jollof rice and the rest of Nigerian delicacies. Also, you can
design your own custom meal plan with this knowledge.

If you don’t believe me let us look at this example. Look at some notable
weight loss programs, you will notice they all make you eat less calories. Eating
less fat, carb, protein...are tricky ways to make you consume less calories.

 Keto: requires you to eat little or no carb.

 Low carb diet: requires you to eat less carb.
 Low fat diet: requires you to eat low fat.

So, you can see that no matter the diet plan you choose, you will need to eat
less calories.

With this knowledge, why would you want to stay away from eating your
favourite meals to lose weight when you can actually eat your normal foods
and still lose weight?

How many calories does your body need daily?

Simple. Go online and search for “calorie requirement calculator”, fill in your
details, you get your estimated number of calories you need per day
immediately. Next, you need to consume 20% – 30% less than your caloric
maintenance number.

For instance, my body needs 1800 calories per day. I need to consume:

 1800 calories to remain the same.

 Less than 1800 to lose weight.
 More than 1800 to gain weight.

Therefore, I need to consume between 1200 – 1500 to lose weight.

PRIME FOOD AND FITNESS 9

Now, par-adventure I consume more than what my body needs, this is where
exercise comes in. I will need to increase my daily activities to balance up.

This 20%-30% keeps you within the ideal weight loss rate. Most doctors and
nutrition experts warn that losing weight fast is dangerous for your health
because:

 It slows down your metabolism.

 It is not sustainable (you can’t do it for a long time).
 It minimizes fat loss (you won’t lose fat but body water which leads to
hunger and dehydration).
 It maximizes muscle loss (your muscles will depreciate, leading to
weakness).

AMOUNT OF FAT IDEAL WEIGHT LOSS RATE

ABOVE AVERAGE 1kg or more weekly

AVERAGE 0.5kg - 1kg weekly

BELOW AVERAGE 0.5kg or less weekly

Losing more than 1kg per week may be dangerous for your health in the long
run.

Scientists say that when you lose weight rapidly, your body will see it as
starving to death. Then, your body starts storing excess fat. It holds on to fat
and starts using your muscles for energy. This is the only reason why most
people experience extreme weakness/fatigue when they go on extreme diet or
weight loss.

Besides, studies have shown that people who lose weight fast dieting tends to
gain double when they go off diets.

Now that you know about calories and how much your body needs, you will
wonder where the calories should come from?

This book says BALENCED DIET.

PRIME FOOD AND FITNESS 10

You probably need to read that again. B-A-L-A-N-C-E-D D-I-E-T

A balanced diet is a diet consisting of a variety of different types of food and

providing adequate amounts of the nutrients necessary for good health.

Sometimes we eat because we enjoy the taste and experience of different

foods. But other than for pleasure, we need food to get nutrients, vitamins,
minerals and energy. Very few foods are either all good or all bad. By having an
idea of the balance in your diet, it should be easier to enjoy food, lose weight
and be healthy.

There are seven essential factors for a balanced diet: carbs, protein, fat, fiber,
vitamins, minerals and water.

The composition of your food can affect how you lose weight. Eating all classes
of food increases your chances of losing weight permanently and staying
healthy. Also, choosing the right food to eat can either make losing weight
difficult or easy. Let's look at this example:

 You eat 300 calories cereal as breakfast

 You eat 300 calories beans and yam as breakfast

This is what will happen: with cereal, you will get hungry soon but with beans
and yam, you will be filled for a long time.

How many calories should you eat and where should these calories come
from?

If 4 apples contain 320 calories and 1 snickers bar chocolate contain 280
calories. The better option here will be what? Apples. That is where your
calorie should come from (healthy option).

The only diet you should follow is a balanced diet. Ask your doctor/nutrition
experts.

There are different diet plans out there, promising fast weight loss. They will
give you results. Sure. But that result won’t last long.

PRIME FOOD AND FITNESS 11

Carbohydrates (carbs)
All carbs are not created equal. With the “low carb” craze around, many
people think eating carbs makes them fat. However, we know that the only
thing that makes people fat is eating too many calories (which can come from
any source including carbs).

Just like fat there are good carbs and bad carbs
Simple carbs (AKA “bad” carbs) should usually be limited/avoided. Simple carbs
are bad because of they are quickly digested by the body thereby making you
get hungry almost immediately. Simple carbs have a bad effect on your blood
insulin levels, they are addictive and don't keep you full for long.

The "bad" type of carbs would be found in the typical snack/junk and most
processed foods. They contained refined carbohydrates and low fiber amount.
Examples are white flour, sugar, cakes, cookies, white bread...

On the other hand, Complex carbs (AKA “good” carbs) contains high amount of
fiber. They are slower to digest and they should be where you get most of your
daily carbs' intake from. They are found in fibrous roots, whole grain,
vegetables and fruits.

Examples are: Vegetables, Oatmeal, Sweet Potatoes, Yam, Fruits, Brown Rice,
Beans, Irish potatoes...

Don’t be afraid to load your plate with low carb vegetables. They are packed
with nutrients and you can eat very large amounts without going over
overboard in a day. Many vegetables are low in carbs, including: broccoli,
cauliflower, spinach, tomatoes, kale, Brussels, sprouts, cabbage, lettuce,
cucumber, carrot...

Note: 1gram of carb contains 4calories. Consuming 100g of carbs equals

400calories.

PRIME FOOD AND FITNESS 12

PROTEIN
Protein is an essential component of a balanced diet. It helps our bodies repair
damaged cells as well as make new ones. It plays a critical role in metabolism,
immunity, fluid balance and energy.

The human body cannot function properly without protein. Your skin, hair nails,
muscles and even bones contains protein. Eating plenty of protein is an
essential part of this plan. Evidence suggests that eating lots of protein may
boost calorie expenditure by 80–100 calories per day.

When it comes to losing weight, protein is a crucial nutrient to think about.

Proteins keep you full longer (making you eat less and drink water more).
Protein also keeps your muscle. You should be losing fat, not muscle.

Healthy protein sources include:

 Meat: beef, chicken, turkey, pork, and lamb

 Fish and seafood: salmon, trout, and shrimp
 Eggs: whole eggs with the yolk
 Plant-based proteins: beans, legumes, nuts and soy

A diet based mostly on lean protein sources and vegetables contains all the
fiber, vitamins, and minerals you need to be healthy.

Note: 1gram of protein contains 4calories. Basically, if you consume 10grams

of protein, you have consumed 40caloried.

Fat and Oil

Fats are essential part of a balanced diet and important for good health. There
are different types of fat, with some fats being healthier than others.

Saturated fats: Eating greater amounts of saturated fat is linked with an

increased risk of heart diseases and high blood cholesterol levels. These fats
are usually solid at room temperature and are found in: meat, chicken skin,
palm oil, coconut, coconut milk, margarine, cakes, sweets, biscuits, deep fried
foods, fatty snacks...
PRIME FOOD AND FITNESS 13
Unsaturated fats: These fats help reduce the risk of heart diseases and lower
cholesterol levels. They can be found in: olive oil, canola oil,avocado, cashew
nut, almond nut, omega 3 fats (fish), omega 6 fats (nuts, soybean oil…)

Trans fats: They are unsaturated fats that have been processed to behave like
saturated fats. Eating them increases the levels of “bad cholesterol” and
reduces the levels of “good cholesterol”. they are found in many packaged
foods (butter, margarine).

Don’t be afraid of eating fats. You may ask “Does eating fat not make you fat?”
The answer is YES! and NO!
If you over-eat fatty foods (even other classes of food), YES you will get fat
because as we already know, consuming more calories than your body needs
equals weight gain. BUT, if you eat the right amount of fat on its own, then NO
you won’t get fat (some fats are actually good for your health).

Remember we are following a balanced diet, which contains all classes of food,
so we’ll be looking at healthy fat.
I know that dietary fat has a bad reputation due to bad information that has
been spreading over the years, BUT not all fats are bad.

Why does fat get much attention?

Fat gets much of the attention for many good reasons. Consider these facts:

 Saturated and trans-fat can raise low-density lipoprotein (LDL)

cholesterol (known as the “bad cholesterol”) levels in the blood. High
total cholesterol or a high LDL cholesterol level is a leading risk factor for
heart disease.
 Some fatty foods (such as bacon, sausage, and potato chips) often have
higher calories with fewer vitamins and minerals than low-fat other
foods. (Note: Protein sources, especially red meat and dairy products,
contain saturated fat. Good, low-fat sources of protein include lean
meat, fish, poultry without skin, beans, lentils, tofu, fat-free or low-fat
yogurt, milk, and cottage cheese.)

PRIME FOOD AND FITNESS 14

  Fat has more than twice as many calories per gram as carbohydrates and
proteins. A gram of fat has about 9 calories, while a gram of
carbohydrate or protein has about 4 calories. In other words, you could
eat twice as much carbohydrates or proteins as fat for the same amount
of calories.

That said, some fats are horrible for your health and weight (artificial Trans-fat),
some are not as bad (polyunsaturated fat) and others are amazing for your
health and weight (monounsaturated and saturated).
So which fats are good for weight loss and your health?? ...Good question
Here are Sources Of "Good Fat":

Fish (salmon, mackerel, sardines, etc.), Nuts, Seeds, Olive Oil, palm oil, butter
(not margarine, Avocados, Coconut Oil...

Note: if you over-eat healthy carbs, proteins or fat, you will get fat

Vitamins and minerals

Vitamins are chemical compounds and minerals are chemical elements that
the body needs in small quantities. They are used by the body for a wide range
of functions and very low levels (deficiency) are related to some health
complications. They are metabolism regulators, aid cell growth and other
biochemical functions.

Fat soluble vitamins: vitamins A, D, E and K can be gotten from animal fat,
vegetable oils, dairy foods, liver and oily fish.

Water soluble vitamins: vitamin C, B and Folic acid can be gotten from fruits,
vegetables, grains, milk and diary foods.

These vitamins are not stored in the body so you will need to consume them
frequently. If you consume more than you need, your body will get rid of the
excess vitamins when you urinate.

Minerals: calcium and iron amongst many others can be found in meat, cereals,
fish, milk,diary products, fruits, vegetables and nuts. Minerals are good for:

 Building strong bones and teeth.

PRIME FOOD AND FITNESS 15

  Converting foods into energy.

 Controlling body fluids inside and outside body cells.

Unless you have a low level of a particular mineral or vitamin, there is unlikely
to be a benefit from taking a supplement. You will get all the vitamins and
minerals your body needs from a balanced diet.

PRIME FOOD AND FITNESS 16

SECTION TWO
FACTORS THAT AFFECT YOUR WEIGHT LOSS
HYDRATION
Many studies support the theory that drinking water is beneficial for weight
loss. Hydration plays a key role in weight loss, including digestion and muscle
function. It promotes what is known as “thermogenic state” which increases
your metabolic rate. Water is a natural appetite suppressant (helps you avoid
eating for the wrong reasons). Water increases calorie burning. Water also
removes waste from the body. How much water should you drink? It depends
on your body activity, temperature, body size, age, sex...

Not drinking enough water will stall your weight loss. So, DRINK. DRINK. DRINK.

SLEEP
Lack of sleep has an impact on your hormones. This can promote weight gain
and insulin resistance. Even with the very best diet and fitness routine, if sleep
is off, you're wrecked. Not sleeping enough (less than seven hours of sleep per
night) can reduce and undo the benefits of dieting.

Usually, sleep deprivation is associated with obesity and diabetes. The

hormones that regulate your appetite are greatly influenced by how you sleep.
This means that lack of sleep causes an increase in appetite which is bad for
your weight loss. Two major hormones control hunger (ghrelin and leptin).

Think about the last time you had a bad night of sleep. How did you feel when
you woke up? Exhausted. Dazed. Confused. Maybe even a little grumpy? It's
not just your brain and body that feel that way, your fat cells do, too. When
your body is sleep-deprived, it suffers from "metabolic grogginess". Your
body's ability to properly use insulin (the master storage hormone) becomes
completely disrupted. Lack of sleep also makes you crave more food. If you
don’t get enough sleep and need more energy, you may find yourself reaching
for excess amount of food to provide the necessary fuel.

PRIME FOOD AND FITNESS 17

Metabolism
Do you know people who complain about having a slow metabolism and how
they barely eat anything yet still gain weight?

Or have you met people who complain about someone they know who can eat
whatever he or she wants — including large portions of junk food — due to a
fast metabolism and apparently never gain weight. In both cases the individual
usually ends by saying, "It's not fair!"

Metabolism basically refers to all those chemical processes that are essential
for basic bodily functions.

One way to think about metabolism is to view your body as a car engine that is
always running. When you're sitting still or sleeping, your engine is idling like a
car at a stop light. A certain amount of energy is being burned just to keep the
engine running. Of course, for humans, the fuel source is not gasoline. It's the
calories found in foods we eat and beverages we drink — energy that may be
used right away or stored (especially in the form of fat) for use later.

How fast your body's "engine" runs on average, over time, determines how
many calories you burn. If your metabolism is "high" (or fast), you will burn
more calories at rest and during activity. A high metabolism means you'll need
to take in more calories to maintain your weight. That's one reason why some
people can eat more than others without gaining weight. A person with a
"low" (or slow) metabolism will burn fewer calories at rest and during activity
and therefore has to eat less to avoid becoming overweight.

Many Nigerians are food lovers. Most often it gets difficult to resist temptation
as we all go to owambes and savour delicious food like there's no tomorrow.
Jollof rice, moi-moi, pounded yam, semovita, samosa, spring rolls, you name it!
But amidst these indulgences, what we forget to pay attention to is our
metabolism, and as such, our body takes a toll. A faster metabolic rate means
that you tend to lose weight faster and have good energy levels throughout
the day. More than that, you tend to have stronger immunity since your blood
circulates more efficiently. Simple activities like breathing and digesting food
require energy and it is determined by your Basic Metabolic Rate (BMR), which

PRIME FOOD AND FITNESS 18

I'm sure your doctors and nutritionists tell you to pay a great deal of attention
to.

To lose weight effortlessly, you need to boost your metabolism, then dieting
will work faster.

STRESS
As if stress wasn’t pesky enough, many people are not aware that it has a
sneaky effect on weight. Ever heard of the word "cortisol”? It is the stress
hormone that will be released when you are stressed. When cortisol is
released, insulin sensitivity reduces. This will cause weight gain as fats will be
stored in the mid-section. Stress and weight gain go together for a few reasons.
First, stress affects hormones: increases cortisol which leads to emotional
eating and weight gain. Those stress cravings you have aren’t psychological.
The decrease in insulin sensitivity and increase in insulin levels makes you
anxious and then leads to a drop in blood sugar.

Being under stress can sabotage your healthy routine. Try reducing your stress
level. Listen to music, meditate, sing, dance...whatever relives stress for you.

EXERCISE
Regular exercise and physical activity may

 Help you control your weight. Along with diet, exercise plays an
important role in controlling your weight and preventing obesity.
 Reduce your risk of heart diseases. Exercise strengthens your heart and
improves your circulation. The increased blood flow raises the oxygen
levels in your body. This helps lower your risk of heart diseases such as
coronary artery disease, and heart attack.
 Regular exercise can also lower your blood pressure and triglyceride
levels.
 Help your body manage blood sugar and insulin levels. Exercise can
lower your blood sugar level and help your insulin work better. This can
cut down your risk for metabolic syndrome and type 2 diabetes. And if

PRIME FOOD AND FITNESS 19

 you already have one of those diseases, exercise can help you to manage
it.
 Improve your mental health and mood. During exercise, your body
releases chemicals that can improve your mood and make you feel more
relaxed. This can help you deal with stress and reduce your risk of
depression.
 Help keep your thinking, learning, and judgment skills sharp as you age.
Exercise stimulates your body to release proteins and other chemicals
that improve the structure and function of your brain.
 Strengthen your bones and muscles. Regular exercise can help kids and
teens build strong bones. Later in life, it can also slow the loss of bone
density that comes with aging. Doing muscle-strengthening activities can
help you increase or maintain your muscle mass and strength.
 Reduce your risk of some cancers, including colon, breast, uterine, and
lung cancer.
 Reduce your risk of falls. For older adults, research shows that doing
balance and muscle-strengthening activities in addition to moderate-
intensity aerobic activity can help reduce your risk of falling.
 Improve your sleep. Exercise can help you to fall asleep faster and stay
asleep longer.
 Improve your sexual health. Regular exercise may lower the risk of
erectile dysfunction in men. For those who already have ED, exercise
may help improve their sexual function. In women, exercise may
increase sexual arousal.

By working out, you will burn lots of calories and prevent your metabolism
from slowing down, which is a common side effect of losing weight.

Even if you can't workout due to work, injury, ailment or personal reason, try
walking for at least 30minutes daily.

PRIME FOOD AND FITNESS 20

SECTION THREE
Meal Samples (ideas)
1. Moi-moi and Coleslaw (cucumber, carrots, and cabbage) with
Roasted/smoked fish.
2. Boiled unripe plantain with vegetable soup and 1 portion fish/chicken.
3. Sweet potato porridge with ugwu and roasted fish.
4. Oatmeal with 1 tablespoon skimmed milk.
5. Beans porridge with dried fish and ugwu.
6. Fish peppersoup or Goat meat peppersoup or chicken peppersoup
7. Peanut butter sandwich.
8. Egg omelette.
9. Yam and fish peppersoup.
10. Seafood okra.
11. Vegetable salad.
12. Fruit salad.
13. Smoothie.
14. Low-fat yogurt with berries.
15.Coffee.
16. Roasted fish/chicken with sliced cucumber.
17. Wheat bread with egg omelette.
18. Amala/wheat swallow with any Nigerian soup.
19. Grilled fish with steamed veggies.
20. Roasted chicken breast with sliced cucumber.
21. Avocado salad

PRIME FOOD AND FITNESS 21

 SHOPPING LIST
Carbohydrates Fruits Vegetables

*oat *citrus fruits *cucumber

*potatoes *mango *cabbage

*unripe plantain *pineapple *carrot

*brown rice/ofada rice *watermelon *tomatoes

*legumes (beans,peas) *apple *onions

*whole wheat bread *banana *ugwu

*plantain flour *garden egg *okra

*berries *waterleaf

*avocado

Proteins Fats Nuts

*fish *coconut oil *almond nuts

*eggs *palm oil *cashew nuts

*turkey (no skin) *olive oil *wallnuts

*chicken (no skin) *mayonnaise *coconut

*goat meat *tiger nuts

*milk (low fat) Note: Only a handful of

nuts per day
*seafoods

PRIME FOOD AND FITNESS 22

BEGINNERS MEAL PLAN
WEEK ONE

DAYS Breakfast snack Lunch snack Dinner Workout

8am - 10am 12pm - 3pm 4pm - 7pm

Monday Egg omelet 1 medium Potato porridge 1 orange Chicken 6000 steps
cucumber with dried fish pepper soup
and ugwu + 1
portion fish
Tuesday 1 cup oatmeal + 1 green 1 cucumber 1 carrot Seafood okro 6000 steps
1 tablespoon apple sliced + roasted soup 20 jumping
skimmed milk + fish jacks

1 boiled egg

Wednes Cucumber chicken 1 orange 1 cup chopped Garden Beans 5000 steps
day salad watermelon and eggs porridge with 20 lunges
pineapple dried fish and
ugwu
Thursda 1 banana Coleslaw + 1 orange Potato 5000 steps
y 1 tbs porridge with 20 squats
Avocado salad
mayonnaise + fish and
chicken ugwu

Friday Fruit salad with 1 green 1 cup brown rice cucumber Any 6000 steps
unsweetened apple with vegetable peppersoup 20 high
yogurt soup and of choice knees
chicken

Saturday 1 wrap moi-moi 1 orange 1 bowl mixed Garden 1 unripe 5000 steps
fruit eggs plantain with 2 minutes
1 fish
vegetable arm
soup scissors

Sunday Egg omelet 2 bananas Potato porridge 1 carrot Any 30 minutes

with dried fish vegetable walk
and vegetable soup

PRIME FOOD AND FITNESS 23

 WEEK TWO

DAYS Breakfast snack Lunch snack Dinner Workout

8am - 10am 12pm - 3pm 4pm - 7pm

Monday Avocado salad 1 bowl mixed cucumber Any vegetable 5000steps

- fruits soup

Tuesday 2 hard boiled eggs Potato porridge 1 apple Chicken 6000 steps
with 1 cucumber with dried fish peppersoup 20 burpees
1 banana and ugwu + 1
portion fish

Wednes 1 apple 1 Seafood okra 5000 steps

day Mixed fruit salad Beans porridge cucumber soup 20 squats

Thursda 1 unripe plantain 1 orange Chicken wings 6000 steps

y Vegetable salad 1 banana + vegetable soup with 2 minutes
+ 1 portion fish cucumber leg scissors

Friday 1 wrap moi-moi Garden Coleslaw + 1 Any 6000

with 1 portion fish eggs 1 tbs cucumber peppersoup 20 crunches
mayonnaise + of choice
chicken

Saturday 1 bowl mixed 1 1 cup brown rice Cucumber 5000 steps

fruits with 1 cup cucumber with vegetable - chicken salad 30 jumping
unsweetened soup jacks
yoghurt

Sunday 2 boiled eggs 1 orange Beans porridge 1 carrot 3000 steps

1 sliced cucumber with dried fish Seafood okro
and vegetable soup

PRIME FOOD AND FITNESS 24

 WEEK THREE

DAYS Breakfast snack Lunch snack Dinner Workout

8am - 10am 12pm - 3pm 4pm - 7pm

Monday
1 green 1 unripe plantain Garden Chicken 3000steps
Avocado salad
apple with vegetable eggs peppersoup 20 lunges
and fish

Tuesday
1 1 apple Coleslaw with 6000 steps
Egg omelette
cucumber Fruit smoothie fish 10 crunches

Wednes 1 cup oatmeal + 1 apple Potato porridge 1 orange Roasted

day 1 tablespoon with peppered chicken with 3000 steps
skimmed milk fish/snail cucumber 20 squats

Thursday
Fruit smoothie Garden Fish 6000 steps
1 cup brown rice
eggs 1 banana peppersoup 2 minutes
with vegetable
leg scissors
soup

Friday Potato porridge

Garden with dried fish 1 apple Vegetable 6000 steps
2 boiled eggs with
eggs and ugwu soup 20 crunches
1 cucumber

Saturday 1 carrot 1 bowl coleslaw Roasted 5000 steps

with 1 tbs 1 orange chicken wings 30 jumping
Beans porridge
mayonnaise and with jacks
with dried fish
1 egg cucumber

Sunday
1 cup brown rice Seafood okra 20 minutes
Cucumber chicken 1 apple with vegetable 1 orange soup stretch
salad soup

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MAINTENANCE MEAL PLAN
WEEK ONE

DAYS Breakfast snack Lunch snack Dinner Workout

8am - 10am 12pm - 3pm 4pm - 7pm

Monday Fruit smoothie Cucumber Coleslaw with 1 1 handful Yam and 3000steps
egg and 1 tbs nuts Chicken 20 lunges
mayo peppersoup

Tuesday 1 wrap amala Cucumber 6000 steps

orange with any soup cucumber chicken salad 10 crunches
Egg omelette
and 1 portion
protein

Wednes 1 cup oatmeal + 1 cup brown rice Avocado 3000 steps

day 1 tablespoon - with vegetable 1 apple salad 20 squats
skimmed milk soup

Thursda Beans porridge Cucumber Roasted fish and 1 orange Vegetable 6000 steps
y with vegetables cucumber salad 2 minutes
leg scissors

Friday 1 wrap wheat 1 Roasted 6000

carrot with any cucumber chicken with 20 crunches
Fruit smoothie
vegetable soup coleslaw

Saturday 1 bowl pap 1 bowl coleslaw 2 bananas 1 unripe 5000 steps

1 orange with 1 tbs plantain with 30 jumping
1 wrap moi-moi
mayonnaise any vegetable jacks

Sunday 1 cup Fried rice 1 cup mixed

with 1 portion fruits Fish 20 minutes
chicken - peppersoup stretch
-

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 WEEK TWO

DAYS Breakfast snack Lunch snack Dinner Workout

8am - 10am 12pm - 3pm 4pm - 7pm

Monday 1 cup oatmeal + 1 carrot 1 wrap wheat Coleslaw with 5000steps

1 tablespoon with any soup of 1 tbs mayo 30 squats
skimmed milk + 1 choice and chicken
boiled egg -

Tuesday Avocado salad Beans porridge 1 apple Fruit salad 5000 steps
- 20 lunges

Wednesd Fruit Smoothie cucumber 1 unripe plantain 1 Fish pepper- 5000 steps
ay with vegetables cucumber soup 20 burpees

Thursday 2 wraps moi-moi Fruit salad 1 handful 1 unripe 5000 steps

- nuts plantain with 20 squats
vegetable
soup

Friday Egg omelette Brown rice with Fish pepper- 6000 steps
1 orange vegetable soup - soup

Saturday 1 cup oat + 1 tbs 1 bowl fruit salad 1 Beans 20 minutes

skimmed milk - cucumber porridge stretching
vegetable

Sunday Avocado salad Jollof rice with Coleslaw with 40 minutes

1 orange peppered - chicken walking
fish/snail

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 WEEK THREE

DAYS Breakfast snack Lunch snack Dinner Workout

8am - 10am 12pm - 3pm 4pm - 7pm

Monday 1 boiled egg with 1 orange Rice and beans 1 1 wrap amala 5000steps
1 cucumber with vegetable cucumber with any soup 20 jumping
soup and fish jacks

Tuesday Egg omelette with 1 bowl mixed 1 apple Beans 5000 steps
2 slices of bread - fruits porridge 30 squats

Wednes Oatmeal with 1 1 apple 1 unripe Fish 6000 steps

day tbs skimmed milk plantain with - Peppersoup 30 lunges
vegetable soup

Thursda Fruit smoothie 1 handful Coleslaw with 1 orange 1 wrap wheat 6000 steps
y nuts chicken with any soup 2 minutes
leg scissors

Friday Beans porridge 1 bowl mixed 1 handful Yam + fish 6000

with dried fish - fruits nuts peppersoup 20 high
knees

Saturday Egg omelette 2 wraps moi-moi 1 1 wrap 6000 steps

- cucumber swallow with 20 arm
vegetable scissors
soup

Sunday 30 minutes
Fruit smoothie 1 slice yam with - Beans stretching
cucumber
vegetable soup porridge

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SECTION FOUR
MEAL RECIPES
Fruit smoothie

*1 cup watermelon

*1 cup pineapple

*1 banana

Remove the seeds, blend all together.

Egg omelette

*2 eggs

*1 cup mixed veggies (tomato, carrot, pepper, peas...)

*1 tbs oil

Stir fry all together in low heat.

Cucumber chicken salad

*1 big cucumber (peeled and cut)

*1 big chicken breast (de-boned)

*1 tbs mayonnaise

*1 tbs lemon juice

Season the chicken well and cook. Add chili pepper (if you want).

Mix them together and enjoy

Vegetable salad

*1 cup shredded cabbage

*1 large tomato

*1 cucumber

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*1 carrot

*1 tbs mayonnaise

Wash all ingredients. Mix together and enjoy.

Avocado salad

*1 small avocado

*1 small cucumber

*1 boiled egg

*1 tbs mayonnaise

*a handful lettuce

Dice all ingredients. Mix together and serve.

Seafood okra

*1 bowl of okra

*seafoods (crabs, lobsters, fish, shrimps, prawns...)

*pepper

*seasoning

*1tbs palm oil

*spinach

Dice the okra, wash fish and spinach. Shell and de-vein the shrimps.

Cook fish, shrimp, crabs...

Put oil in a pan and heat. Add onions then okra. Stir fry a little. Add
water/stock. Add blended pepper and spinach. Let it cook. Then add fish,
shrimp...

Add salt to taste.

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SECTION FIVE
Apps to download:
 Google Fit: to track your steps/movement/workout.

 Lose weight: for workouts

 Zero : fasting app. Set it to 13hours. Click start everyday after dinner
and click stop the next day whenever you want to take breakfast.

Detox :
*ginger

*garlic

*lemon

Peel ginger and garlic. Wash properly,

Cut lemon in two, squeeze the juice into a cup.

Blend/grate ginger,garlic and lemon back together, adding little water.

Put in a pan and boil.

Allow it to cool. Then sieve.

Add the lemon juice and drink warm.

Take this first thing in the morning on empty stomach and drink 2 glasses of
water immediately.

You can take last thing at night too, before going to bed.

Note: if you have suffered ulcer in the past, take only lemon in warm water. If
you are currently suffering from ulcer, take warm water only first thing in the
morning.

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 GENERAL TIPS
What Not to Eat (and Why?) A general rule of thumb is to avoid/reduce:
 Foods high in sugar: they mess with your hunger/fullness hormones
(ghrelin and leptin) which causes your brain not to respond to the 'STOP
EATING' signal, thereby not able to control your food intake. Foods high
in sugar also leads Insulin resistance, making it difficult for your body to
access stored body fat causing the brain to think that you’re hungry.
Then you eat more and more. A few examples of foods high in sugar are
biscuits, cake, chocolates... etc.
 Processed Foods: Besides being horrible for your health, processed
foods are bad for weight loss because of various reasons:
-They are low in nutrients and fiber which causes you to get hungry
again in no time after eating them
- Processed foods are addictive which makes you eat too much of them
leading to more calories in.
- Processed foods are usually high in sugar which messes up your hunger
hormones and causes insulin resistance (as you already know)
Examples of such foods are bread, cereal, noodles etc.
 Foods high in trans-fat.
We know that gram for gram fats contains the highest number of
calories compared to protein and carbs. Food high in trans fats are bad
for weight loss and can be dangerous to your health.
Examples of foods high in trans-fat are Fried foods, Butter, margarine,
Cheese, Biscuit, cakes etc.

What Not to drink (and why?)

 Juice
 Soft drinks
 Alcohol
 Energy drinks....

These are drinks you should stay away from because they add significantly to
your calorie intake per day and make losing weight difficult.
So, stick to water and maybe green tea (of course without milk and sugar)

How fast will you lose weight?

PRIME FOOD AND FITNESS 32

You may lose 2-3 kg of weight (sometimes more) in the first week of the meal
plan, and then lose weight consistently after that.

If you’re new to dieting, weight loss may happen more quickly. The more
weight you have to lose, the faster you will lose it.

On this plan, you will eat healthy food until you’re full and still lose a significant
amount of fat. The initial drop in water weight can lead to a drop in the scales
within a few days. Fat loss takes longer.

If you have any ailment or on medication, talk to your health-care provider

before making changes, as this plan can reduce your need for medication.

PORTIONS: use the picture below

When in doubt, fill more of vegetables.

When eating out, stick to 1 portion/spoon of starch carbohydrate and fill with
more veggies.

Ensure you cook your meals.

Meal prep in bulk. Also, bulk up with healthy snack options.

Avoid carbohydrates after 7pm and starchy carbs should be taken before 5pm

PRIME FOOD AND FITNESS 33

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© Prime Food and Fitness. All rights reserved. The contents of this guide is for informational
purposes only. Prime Food and Fitness does not provide medical advice, diagnosis, or treatment.

PRIME FOOD AND FITNESS 34