Reduce Tummy Fat

Buyer: Bukola Adepoju (bukyaras@yahoo.
com)
Transaction ID: u-qiigao21019ea9a2
Buyer: Bukola Adepoju (bukyaras@yahoo.com)
Table of Contents
Welcome 4
3 Important Factors To Losing Tummy Fat 5
Faqs 6
Suggested Exercise Links 8
Breakfast+ Options 9
Tummy Down Green Shot 11
Sleep Time Tea 13
Egg Rollup 15
Tummy Burster Smoothie 17
Lunch Meals 18
Chicken-Vegetable Fried Rice 20
Chunky Chicken Curry Stew 22
Vegetable Okro Soup 24
Parsley Salad 26
Bonus Recipe 27
Spicy Chicken Slaw 29
Meal Tables 30
When To Eat 31
Lin Tummy Down - Meal Plan 32
Message From The Author 33
LIN TUMMY DOWN loseitnigerian.com/DOWN 2

Important - Medical Notice

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If you suffer from any health condition, please speak with your Doctor before embarking on any diet plan.
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Important - Legal Notice n .
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All work under the Lose It Nigerian (LIN) brand are registered and covered under the Berne Convention
thereby legally copyrighted in all countries that are a party to this convention. All rights reserved.
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No part of this publication may be reproduced, distributed, or transmitted in any form or by any
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means, including photocopying, recording, rewriting, forwarding or other electronic or mechanical
methods.
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This plan is for individual use,o
no commercialization in any form allowed.
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THIS LIN PLAN HAS BEEN SOLD TO (AND BELONGS TO) THE NAME & EMAIL PROVIDED ON TOP OF
EACH PAGE OF THIS PLAN.

WELCOME
Hello and welcome to LIN Tummy Down! m
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The goal of this plan is to get your Tummy Down! It’s honestly that simple.
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This is also a challenge and participation is 100% required.

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allowed. This is 7 days, you will get in and get out with results.
No procrastination or monitoring spirt
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For this challenge, you will be assigned accountability partners, please note that there is no option but
participation. If you are not participating , you willi be removed from the challenge group.
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t submission is required.
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To guide and help with tracking, daily scorecard
shttps://loseitnigerian.com/resources/.
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Visit the resource page to download
If you are unable to click the link, copy and paste in your browser.

3 IMPORTANT FACTORS TO LOSING TUMMY FAT

Healthy Eating And Exercise
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This one is a no-brainer. We all know that eating healthy and exercising is key to overall wellness and
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weight loss. This is especially true if you are down to just the belly. A proper well balanced diet, proper
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hydration and appropriate exercise will help you get to that goal and maintain it too.
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Stress Levels
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If you are doing everything else right but the weight/belly is not budging, its time to examine your stress
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levels. Several studies have show that there is a direct correlation between stress level and fat store.
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Stress is a factor that is often overlooked when it comes to weight loss. The truth is that stress can lead
to excessive craving for unhealthy meals. If you are stressed, you likely will not exercise or sleep well and
these factors also affect the overall functioning of your body.
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Sleep
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Several studies have shown that adequate sleep improves performance of immune cells in our bodies
aka "T cells”. These cells help our bodies fight off all sorts of infections and diseases.
The more adequate sleep you get, the better these cells do their work.
Getting adequate sleep can also help reduce stress (above).

FAQS
What Else Can I Eat?
You are not allowed anything that is not part of the meal table for best results. m
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What If I Do Not Have An Ingredient?
Preferred substitutes are those listed on the plan. Seek clarityn
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on further substitutions in the support
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groups if you are still unclear.

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I Am Constipated, What Can I Do?
You should experience one bowel movement perg
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your water intake. You can also try a warm n
i day. If this isn't happening, try to significantly increase
glass of black tea (tetley, orange poke) or plain coffee on an
empty stomach first thing in the morning. t
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What Constitutes As Spices? s
Everything from thyme, curry,o scent leaf, basil, garlic, ginger etc. Anything used in seasoning and
flavouring food. Crayfish is notla spice o.
Can I Skip Meals?
Yes, if you are not hungry you do not have to eat.
Can I Switch Meals?

Yes; within the same day.

What Oil Should I Use?

Any oil available to you. There are no restrictions. Stick to the quantities provided in the recipes.
What Time Should I Eat?

See menu m
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What’s A Serving?
What constitutes a serving is recipe dependent. At the top of every n .
recipe you will see a servings number.
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If a recipe says 5 servings, this means you cook the total recipe and divide into 5 to get one serving. Each
serving is used as one meal. If a recipe says 1 serving, that means the entire meal is eaten once. If this
concept isn’t clear, please seek clarification in theegroup. It’s extremely important that this is well
understood.
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Here is a detailed video as well https://youtu.be/sLA3A6g6h9c
https://loseitnigerian.com/the-art-of-cooking-lin/
OR
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What Can I Drink? s
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Water! at least 2 litres per day, plain tea of any kind and black coffee.
.
What Is A Cup?
A standard cup size is 250ml. https://loseitnigerian.com/measuring-utensils/
You will need measuring cups and a kitchen scale to take the guess work out of measurements.

SUGGESTED EXERCISE LINKS

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We have created an exclusive playlist for the 7 days of this challenge, do one video daily for the 7 days.
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Exercise: https://www.youtube.com/playlist?list=PLvA0tER31LOsWEReCpQjlJVegE1ScOgDe
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If you are not able to do this video, 30 minutes of skipping ora
Loseitnigerian.Com
Please submit your “Sweatfie” daily.

r i 1 hour walk is acceptable substitute.
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BREAKFAST+ er OPTIONS
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Tummyig Down Green Shot
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Tummy Down Green Shot

7 Servings
Ingredient
• 4 limes (divided) m
• 4 cucumbers (300g)
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1 bunch mint leaf (4 tablespoons dried)
2 hot pepper (Chili or ata-rodo) (chopped) n .
•
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2 index finger length ginger root (washed and chopped)
Loseitnigerian.Com
• 2 tablespoons vinegar (regular or apple cider)

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Direction
1. Combine all ingredients with 4 cupsn
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of water and blend until smooth
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2. Pour the blended mixture into a strainer. Collect the juice and discard the chaff
3. Store in the fridge
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Note: This shot is NOT SWEET, I REPEAT; IT IS NOT SWEET. Suck it up :)
About the main ingredient: Mint is a high source of antioxidants.
Antioxidants work by helping protect the body from oxidative stress, a type of damage to cells caused by free radicals.
Mint is also extremely powerful in helping relief digestive symptoms and discomfort caused by improper indigestion.

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isleep time tea
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Sleep Time Tea

1 Serving
Ingredient
• 1/2 large banana peel m
• 1/2 teaspoon turmeric powder
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• 3-4 pods cardamom (optional)
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Direction i a
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2. Sieve and discard the banana and cardamom. e r

1. Combine all ingredients with 2 cups of water and boil on medium heat for 10 minutes.
3. Drink an hour before bed.

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Note: This can be replaced with chamomile or sleep time tea
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About the main ingredient : Banana peels are rich in potassium and magnesium. This helps your muscles and blood vessels
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relax . This will ultimately help your body fall asleep quicker and stay asleep longer.
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egg rollup
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Egg Rollup
4 Servings
Ingredients
• 4 bell peppers (tatashe) m
• 1 medium onion
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6 large eggs
1 tablespoon oil n .
• Spices – to taste
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Direction e r
1. Start by chopping the peppers and onion,
i g season and set aside.
2. Place a frying pan on high heat. Add
excess water (if any). Set aside t
n in chopped vegetables. Stir-fry for 2-3 minutes. Drain out any
3. Crack the eggs into a bowl, e

i to cool.
season with salt and spices. Whisk. Add in the cooked peppers.
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4. Line an oven tray with parchment, brush with oil. Pour on the egg mixture.
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5. Bake in a preheated oven at 350f for 15 minutes or until cooked through
l from the oven, start rolling. Starting at one short end, peel off parchment
6. As soon as you remove
until rolled to the end
Note: No oven? Alternatives discussed in group.
About the main ingredient: Eggs can simply be described as nature’s perfect food, they are a super protein source. Eating a
high-protein diet has been shown to boost metabolism through a process called the thermic effect of food. This helps your
body burn fat.

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tummy burster smoothie
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Tummy Burster Smoothie

1 Serving
Ingredients
• 150g frozen mango or banana m
• 2/3 cup water
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1/3 cup plain unflavoured yoghurt (optional)
1/3 cup quaker oat
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• Thumb size ginger (peeled and chopped)
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Directions
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1. Combine all ingredients in a blender, add some ice (optional). Blend until smooth.
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About the main ingredient: Oats contain large amounts of beta-glucan, a type of soluble fiber. This type of fiber increases
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growth of good bacteria in the digestive tract. A good digestive track is important for regulating how the body stores and uses
fat.
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LUNCHi g MEALS
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Chicken-Vegetable
i g fried Rice
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Chicken-Vegetable Fried Rice

5 Servings
Ingredients
• 500g boneless skinless chicken thighs (700g snails, shrimp or chicken breast) m
• 1 head cauliflower (800g) (grated or finely chopped)
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1 cup raw rice (boil and set aside to cool)
1 bell pepper (chopped)
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• 1 medium onion (chopped)
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•
•
1 hot pepper (minced)
2 cups total mixed vegetables (peas, carrot & corn)
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•
•
1 teaspoon each : curry, thyme, white pepper, pepper flakes
2 bay leaves
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•
•
Salt and stock cube – to taste
2 tablespoons oil i t
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Directions
1.
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Cut chicken into bite size pieces. Season with spices and salt
Add one tablespoon of oil to a hot pan, stir in the chicken. Cook until chicken is browned and cooked through.
3. Add in the other tablespoon of oil, onions, bayleaf and spices. Stir.
4. Stir in the cauliflower, mixed vegetables and rice. Season with salt, spices and stock cube.
5. Taste and adjust for seasoning.
About the main ingredient: Rice is a source of carbohydrate, carbohydrates give us energy, But more importantly, rice is one
major ingredient that makes us happy, happiness is important to the journey of losing weight and keeping weight off.

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Chunky Chicken Curry stew
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Shred Stylei g Vegetable
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Vegetable Yam Pottage
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Chunky Chicken Curry Stew

5 servings
Ingredients
• 800g chicken breast (snail or shrimp) m
• 3 seasoning cubes
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•
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Salt – to taste
2 tablespoons oil (sesame oil is great in this recipe)
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•
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500g sweet potato or yam
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1kg vegetables (bell peppers, carrot, green beans, mushrooms, zucchini, celery etc)
• 1 tablespoon each curry powder, thyme and ginger
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•
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1-3 scotch bonnet pepper (Atarodo) – Minced
Directions
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1. Cut chicken into small pieces, season with salt and 1 seasoning cube. Set aside
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2. Heat a large skillet over high heat. Add in half the oil. Add in the seasoned chicken and sear on all
sides until brown.
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3. Add in all left over ingredients with the chicken (save oil). Add in 8 cups of water. Stir to combine
4. Simmer on medium heat until potato is tender. Drizzle on left over oil.
About the main ingredient: Pick a vegetable, any vegetable and you will find plethora of health information on why you should
eat them. When it comes to belly fat loss, foods that help improve digestion are important. Vegetables do not only provide
essential nutrients and vitamins, they are important in attaining satiety as well as proper digestive function.

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Vegetable Okro Soup c o
GingerBeef Bowl n .
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Vegetable Okro Soup

5 Servings
Ingredients
• 2 hot peppers m
• 2 red bell peppers
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1/2 small onion
600g tilapia or hake fish (fresh panla) – cleaned and cut
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• 400g snail or goat meat
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•
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1/3 cup crayfish (optional)
5 cups okro (chopped)
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•
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10 cups leafy green (chopped)
Salt and stock cube – to taste
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Directions i t
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2.
Season fish with salt and pepper. Set aside.
Boil goat or snail until tender s e
3.
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Combine bell pepper, hot pepper and onion in a blender. Blend until just coarse
Place a pot on medium heat. Add in 4 cups of water, blended pepper, crayfish, stock cube and salt. Leave to simmer
for 5 minutes. Add in Fish. Simmer for another 5 minutes. Add in cooked meat.
5. Stir in okro and greens. Taste and adjust for seasoning.
6. Cook for 2 more minutes.
About the main ingredient: Okro is a high in fiber food. high fiber foods are important for moving things through the digestive
system. Okro helps digestion, reduce cravings, and keep you fuller for longer without bloating. Okro can also help decrease
stress levels which is important for abdominal fatloss.

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Parsleyasalad
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Stewed i g Egusi Soup
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Parsley Salad
1 Serving
Ingredients
• 1-2 cups chopped parsley m
• 2 cups chopped tomatoes
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1/2 small onion - minced
2 sprigs green onion - optional n .
• 1 cup sliced cucumber
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Dressing
• 1 teaspoon olive oil er
•
•
1 teaspoon honey (optional)
1- 2 tablespoons lemon or lime juice
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• Salt and pepper – to taste
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To serve : 2 boiled eggs, 100g cooked fish, 150g cooked chicken breast or 1/2 cup cooked quinoa
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Directions
1.
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l ingredients. Set aside
Whisk together dressing
2. Combine dressing with vegetables
3. Serve with 2 boiled eggs, 100g fish, 150g chicken breast or 1/2 cup cooked quinoa.
About the main ingredient: Parsley is an anti-inflammatory ingredient that can help the body expel waste, battle bloating and
tenderness, reduce risk of some cancers and improve immune system.

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BONUS i g RECIPE
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Recipe in this section can be eaten in place of Lunch or Supper.
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Spicyer Chicken Slaw

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Turkey iSalad
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Bowl
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Spicy Chicken Slaw

5 servings
Ingredients
• 700g chicken (drumstick or breast), prawns or • 1-4 hoto
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peppers–minced
fresh fish fillet
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• 1 tablespoon oil
•
•
700g cabbage or coleslaw mix
1 large onion – minced n
• 2 cups Carrot–chopped
a 2 bell pepper– chopped
•
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• 1 thumb size ginger – minced • 3 large tomatoes – chopped

• 4 gloves garlic – minced
er • Spices & salt - to taste
Direction n ig
1.
2. Add oil to a pot. Heat. Add e
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Season chicken with salt and spices. Set aside.
onions and fry until fragrant and translucent. Add in chicken and stirfry
until cooked through. s
3.
4.
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Stir in garlic, ginger and hot pepper. Cook for 2 minutes.
l for 3-4 minutes. Taste and ajust for seasoning.
Stir in vegetables. stir-fry

MEAL TABLES
Important Note:
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• The “1x” in the table below refers to number of servings. Each recipe has serving information shown in
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green. If the recipe makes 5 servings, divide cooked meal into 5 . Each portion is 1 serving.
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• This plan is dynamic as you get to pick and choosenyour own meals off the menu, there is no
ingredients list.
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WHEN TO EAT
Okay, here is the thing, I want you to be successful on this plan. Over the next 7 days, I really want you to
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be deliberate in your commitment to this plan. I want you to trust me 100% by following the recipes, the
quantities as well as the schedule as I have laid out.
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PLEASE take pictures, weigh yourself and track your measurements using a tape.
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Pre Breakfast: 11:00 am. A cup of warm water and Tummy Down Shot .
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Breakfast : 11:30 am-1pm. Choice of one breakfast option.
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Pre Lunch :1pm-3pm. 1+ litre of water. n
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Lunch : 3pm-4pm. Choice of onee
s lunch option.
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l litre of water.
Post Lunch : 4pm-6pm. 1+
Supper : 6pm-7:30pm. Choice of one Supper option.
Post Supper : 7:30- 8:30pm 200g fruits and vegetable snack (Carrot, cucumber, garden egg etc). Plus
Sleep time tea 1 hour before sleep (optional).

Lin Tummy Down - Meal Plan

Pre-Breakfast Breakfast Lunch Supper Post-Supper
11am 11:30am - 1pm 3pm - 4pm
m 6pm - 7:30pm 7:30pm +
Warm water
1 x Egg Rollup
c o 1 x Okro Soup with 200g Fruits/
Day 1
TO
Day 7
And
Tummy Down green
OR
1 x Tummy Burster
Smoothie
OR
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1 x Chicken Fried Rice
1 x Chicken Curry Stew

1/3 cup Garri
OR
Vegetables
And
Shot
i a 1 x Parsley Salad 1 x Sleep Time Tea
Loseitnigerian.Com
Drink at least 2-3 litres of water at any time throughout the day.
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divide cooked meal into 5 . Each portion is 1 serving.
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The “1x” in the table above refers to number of servings. Each recipe has serving information. If the recipe makes 5 servings,
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MESSAGE FROM THE AUTHOR

Hello and thank you for purchasing this Lose It Nigerian
( LIN) plan . m
I am Ronke. Founder of 9jafoodie and Lose It Nigerian. My c
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goal is to impact the Nigerian food chain from farm to table.
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I am a mother & practising chartered accountant.
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Loseitnigerian.Com
Your purchase of LIN programs and referral of your

e r friends
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and family helps me to continue to fund research around
Nigerian food as a whole. It continues to ibe my believe that
our food has never been the enemy, wen
t
up to lose weight or live a healthierilife.
do not have to give it
e
s of people across the world
achieve their health ando
LIN continues to help thousands
l weight-loss goals, I am glad you
have chosen to join the family.
Need to connect with me? you can reach me via

ronke@loseitnigerian.com or loseitnigerian.com/consult.

Need More Plans?

Get one of our plans at - loseitnigerian.com
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Need Plan Recommendation?
Leave us at note at loseitnigerian.com/contact-us/
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OR
help@loseitnigerian.com n .
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Reduce Tummy Fat

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Reduce Tummy Fat

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Buyer: Bukola Adepoju (bukyaras@yahoo.

LIN TUMMY DOWN loseitnigerian.com/DOWN 2

Important - Medical Notice

LIN TUMMY DOWN loseitnigerian.com/DOWN 3

This is also a challenge and participation is 100% required.

LIN TUMMY DOWN loseitnigerian.com/DOWN 4

3 IMPORTANT FACTORS TO LOSING TUMMY FAT

Getting adequate sleep can also help reduce stress (above).

LIN TUMMY DOWN loseitnigerian.com/DOWN 5

groups if you are still unclear.

Can I Switch Meals?

LIN TUMMY DOWN loseitnigerian.com/DOWN 6

What Oil Should I Use?

What Time Should I Eat?

LIN TUMMY DOWN loseitnigerian.com/DOWN 7

SUGGESTED EXERCISE LINKS

Please submit your “Sweatﬁe” daily.

LIN TUMMY DOWN loseitnigerian.com/DOWN 8

LIN TUMMY DOWN loseitnigerian.com/DOWN 9

LIN TUMMY DOWN loseitnigerian.com/DOWN 10

Tummy Down Green Shot

• 2 tablespoons vinegar (regular or apple cider)

LIN TUMMY DOWN loseitnigerian.com/DOWN 11

LIN TUMMY DOWN loseitnigerian.com/DOWN 12

Sleep Time Tea

2. Sieve and discard the banana and cardamom. e r

3. Drink an hour before bed.

LIN TUMMY DOWN loseitnigerian.com/DOWN 13

LIN TUMMY DOWN loseitnigerian.com/DOWN 14

3. Crack the eggs into a bowl, e

Note: No oven? Alternatives discussed in group.

LIN TUMMY DOWN loseitnigerian.com/DOWN 15

LIN TUMMY DOWN loseitnigerian.com/DOWN 16

Tummy Burster Smoothie

LIN TUMMY DOWN loseitnigerian.com/DOWN 17

LIN TUMMY DOWN loseitnigerian.com/DOWN 18

LIN TUMMY DOWN loseitnigerian.com/DOWN 19

Chicken-Vegetable Fried Rice

LIN TUMMY DOWN loseitnigerian.com/DOWN 20

LIN TUMMY DOWN loseitnigerian.com/DOWN 21

Chunky Chicken Curry Stew

LIN TUMMY DOWN loseitnigerian.com/DOWN 22

LIN TUMMY DOWN loseitnigerian.com/DOWN 23

Vegetable Okro Soup

LIN TUMMY DOWN loseitnigerian.com/DOWN 24

LIN TUMMY DOWN loseitnigerian.com/DOWN 25

LIN TUMMY DOWN loseitnigerian.com/DOWN 26

LIN TUMMY DOWN loseitnigerian.com/DOWN 27

Spicyer Chicken Slaw

LIN TUMMY DOWN loseitnigerian.com/DOWN 28

Spicy Chicken Slaw

• 1 thumb size ginger – minced • 3 large tomatoes – chopped

LIN TUMMY DOWN loseitnigerian.com/DOWN 29

LIN TUMMY DOWN loseitnigerian.com/DOWN 30

Supper : 6pm-7:30pm. Choice of one Supper option.

LIN TUMMY DOWN loseitnigerian.com/DOWN 31

Lin Tummy Down - Meal Plan

1 x Chicken Curry Stew

LIN TUMMY DOWN loseitnigerian.com/DOWN 32

MESSAGE FROM THE AUTHOR

Your purchase of LIN programs and referral of your

Need to connect with me? you can reach me via

LIN TUMMY DOWN loseitnigerian.com/DOWN 33