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:
- After having dinner, try snacking on something light if you still feel hungry, more so if you’re concerned about your weight.
- 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.
- If you do decide to eat cereal after dinner, ensure that it’s not one loaded with sugar.
- 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.
Enjoy…
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Yetunde,
Thanks for the meal planner; it is of great help. God bless!
Hey Mercy!
Glad you find it helpful :) Thank you and God bless you too!
Hey Yetunde,
I just discovered your site and I just wanted you to know that you are amazing! Thank you so much for this resource. God bless!
Bidemi
Hey Abidemi!
Aww, thank you SO much! :)))
Can I refer to u as an angel cos u r indeed one.thank u so much for ur beautiful recipes.They r a blessing in my life
Hey Marie!
Aww, thank you! Glad the recipes are of help to you :)
You are a Godsent. You just lifted a very headvy burden off my chest. God bless you
Hey Oluwanifemi! (I love your name!)
Aww, wow, thank you, I’m almost speechless. Glad you’re finding the site helpful, please feel free to ask questions if you’re stumped on any of the recipes.
I am a guy in search of a solution to my family’s brainstorming sessions on what to eat with our busy schedules. I am so grateful that we have someone who cares about the needs of others. My wife will be so proud of me when i show her this website. Thank you so much.
Hey Olaoluwa!
Aww, thank you so much! I really appreciate it and I’m glad that you’re finding the site to be of help to you and your family.
If you have questions on any of the recipes, please don’t hesitate to let me know :)
Hey Yetunde,
Fantastic plan! You have solved everyday problems for many and definitely added value to our lives. My problem has always been how to vary the food i eat everyday. Now i have many options to choose from. Thanks for your help! God bless you with more creativity.
Hey Meg!
Aww, thank you! I’m glad you’re finding the planner helpful. Amen to that!
Hello,
This really came wen i needed it most, my husband jst asked me to mk a meal plan, cos he wuz tired of me askin him wat he wanted to eat everydai for da pass 5yrs… ( Funny isnt it?) Well tanx to u i now av a meal plan…. Cant wait to show him this evenin when he gets home…
Ps: although der r some meals i av no idea wat they are …. But in all a very big HELP i must say!…
THANX LOTS…
Hey!!
Lol, that’s hilarious actually! Glad you found the planner to be of help. Feel free to ask me questions on any of the recipes.
You’re welcome!
thanks for the above plan
please sir can you get me diet plan for weight loss in Nigeria i need it badly sir
Hey Wunmi!
I’m actually a female! :) There is no diet plan per se, it’s more of watching what you eat, especially with carbohydrates like yam, bread, rice, eba etc. More fruits, vegetables, water and less meat. You can replace meat with chicken, turkey or fish.
These are changes that have to be consistent, so more of a lifestyle change, otherwise, if you do lose the weight, you could gain it back just as easily.
Hope that helps!