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Eating right isn’t always easy, especially when your schedule is jam-packed with meetings, deadlines, and obligations. But with a little planning, it can be done - and we’ve got the meal timetable to prove it.

Meal Timetable for a Busy Person

Breakfast: 7:00am - 8:00am

• 1 cup of cooked oatmeal with 1/2 cup of fresh berries
• 1 hard-boiled egg
• 1 cup of unsweetened almond milk

Morning Snack: 10:00am - 10:30am

• 1 apple
• 2 tablespoons of almond butter

Nigerian Food Timetable For Fast Weight Loss - 2 Weeks Diet Plan - Healthy Nigerian Meal Plan

If you’re looking to lose weight and enjoy delicious Nigerian cuisine, this two-week meal plan is for you.

Monday

• Breakfast: 2 boiled eggs, 1 cucumber, 1 avocado
• Snack: 1 grapefruit
• Lunch: 1 chicken breast, mixed vegetables
• Snack: 10 almonds, 1 apple
• Dinner: Green salad, 1 salmon fillet

Tuesday

• Breakfast: Nigerian boiled plantain and egg stew (recipe below)
• Snack: 1 orange
• Lunch: Okra soup, 1 cup of rice
• Snack: 1 cup of sliced carrots
• Dinner: Grilled chicken, spinach salad

Wednesday

• Breakfast: Oatmeal with a tablespoon of honey and banana
• Snack: 1 apple, 1oz of cheddar cheese
• Lunch: Stir-fried beef with veggies
• Snack: Yogurt and berries
• Dinner: Grilled fish, steamed broccoli

Thursday

• Breakfast: Nigerian breakfast beans (recipe below)
• Snack: 1 banana, 10 cashews
• Lunch: Vegetable stir-fry, 1 cup of cooked quinoa
• Snack: Sliced bell peppers, hummus
• Dinner: Moroccan chicken, green salad

Friday

• Breakfast: Smoothie (1 cup of spinach, 1 sliced banana, 1 cup of almond milk, 1 scoop of protein powder)
• Snack: 1 pear, 1oz roasted almonds
• Lunch: Nigerian Jollof rice and salad (recipe below)
• Snack: 1 hard-boiled egg
• Dinner: Barbecue chicken, mixed vegetables

Weekends are reserved for cheat meals, as long as you keep portion sizes in mind and make sure to eat plenty of fruits and vegetables throughout the day.

Recipes:

Nigerian Boiled Plantain and Egg Stew

Ingredients:

• 1 ripe plantain
• 2 eggs
• 1/2 onion, chopped
• 1/2 red pepper, chopped
• 1/2 green pepper, chopped
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of ginger powder
• 1 tablespoon of olive oil

Instructions:

1. Peel the plantain and cut it into small pieces. Boil in water for 15 minutes until soft.
2. Meanwhile, whisk the eggs in a bowl. Add the onion, red pepper, green pepper, garlic powder, and ginger powder.
3. Heat the olive oil in a pan over medium heat. Pour in the egg mixture and scramble until cooked.
4. Add the boiled plantains to the pan with the scrambled eggs.
5. Serve hot and enjoy!

Nigerian Breakfast Beans

Ingredients:

• 1 can of black-eyed peas
• 1/2 onion, chopped
• 1/2 red pepper, chopped
• 1/2 green pepper, chopped
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of ginger powder
• 1 tablespoon of olive oil

Instructions:

1. Drain the black-eyed peas and rinse them under running water.
2. Heat the olive oil in a pot over medium heat. Add the onion, red pepper, and green pepper. Cook for 3-5 minutes until the veggies are soft.
3. Add the black-eyed peas, garlic powder, ginger powder, and 1/2 cup of water to the pot. Cover and let simmer for 10-15 minutes.
4. Remove the cover and simmer for an additional 5 minutes until the sauce thickens.
5. Enjoy with a slice of whole grain bread or over rice.

Nigerian Jollof Rice

Ingredients:

• 2 cups of long-grain rice, rinsed and drained
• 1 can of tomato paste
• 1 onion, chopped
• 1/2 red pepper, chopped
• 1/2 green pepper, chopped
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of ginger powder
• 1 tablespoon of olive oil
• 1 tablespoon of curry powder
• 1 teaspoon of dried thyme
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a pot. Add the onion, red pepper, and green pepper. Cook for 3-5 minutes until the veggies are soft.
2. Add the tomato paste, garlic powder, ginger powder, curry powder, thyme, salt, and pepper. Stir until well combined.
3. Add the rice to the pot and stir to coat it with the tomato mixture evenly.
4. Add 3 cups of water to the pot and stir gently to combine.
5. Cover the pot and bring the mixture to a boil, then reduce the heat to low and let the rice cook until tender and all the liquid has been absorbed, about 20-25 minutes.
6. Fluff the rice with a fork and serve hot.

Remember, a healthy and balanced diet is just one part of a healthy lifestyle. Make sure to get enough sleep, exercise regularly, and stay hydrated throughout the day.

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