Meal Plan for Week 1-2

DAY PRE- BREAKFAST SNACK LUNCH DINNER BEDTIME

BREAKFAST (7a.m- 8a.m) (10a.m-11a.m) (1p.m-2p.m) (6p.m) (9p.m)
(6 a.m)
MONDAY 1 cup of green 1 cup of 1 Apple Ofada rice and chicken Fish peppersoup 1 cup of green tea
tea smoothie/juice 2 garden eggs stew
2 scrambled
eggs
TUESDAY 1 cup of green 2 slices of toast 1 slice of 2 slices of boiled yam A portion of chicken 1 cup of green tea
tea bread with two watermelon with egg sauce suya/Peppered
boiled eggs 1 banana chicken
1 glass of zobo
WEDNESDAY 1 cup of green 1 cup of 1 Apple Beans with boiled Chicken 1 cup of green tea
tea smoothie/juice A cup of plantain peppersoup
2 scrambled popcorn
eggs
THURSDAY 1 cup of green 2 slices of toast A handful of Any swallow with A portion of grilled 1 cup of green tea
tea bread with two groundnuts vegetable/Okro soup fish
boiled eggs 1 glass of zobo with chicken
FRIDAY 1 cup of green Oats or cereal 1 boiled egg Boiled Plantain with Vegetable soup 1 cup of green tea
tea with Skimmed 1 banana vegetables with chicken
milk
SATURDAY 1 cup of Pap with 2 Slices of Boiled/ Baked sweet Fruit salad 1 cup of green tea
smoothie/juice skimmed milk watermelon potato with fish sauce 1 glass of tigernut
6 strawberries milk
SUNDAY 1 cup of green 1 boiled 1 serving of Rice with chicken/ fish Fish peppersoup 1 cup of green tea
tea plantain with Greek yoghurt stew
fried eggs

NOTE:

 Chicken should be eaten without the skin (preferably chicken breasts)

 Portion control is Key. Ensure that the measurement of your rice and other grains are not less than 125g ( Equivalent
to the small blue band butter can)
 Yam should be 1-2 moderate round slices; Potatoes are 2-3 medium ones.
 Milk should be skimmed e.g. Dano slim or Marvel Skimmed Milk
 The size of swallow should not be more than your fist size.
 Olive oil is preferable unless otherwise advised.
 No eating past 6p.m. Max should be 7p.m