Most working mums and even house wives have a hard time choosing what to cook from Sunday to Saturday. At times, we often get fed up and end up repeating previous meals, especially when we do not have helping hands and our husbands are too busy to bother with the planning and execution of meals.
It is necessary to ensure that all the needed vitamins and elements are included in each menu and that the food is portioned appropriately.
In doing so, it is essential to choose whole foods more often than processed or junk food. Food manufacturers add salt to many processed and fast foods, and a person who wishes to lower their blood pressure should avoid these products.
A healthful diet may help maintain cognition and brain health. However, further conclusive research is necessary.
A healthy eating plan:
Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Limits saturated and trans fats, sodium, and added sugars
Controls portion sizes
Here's a 7-day Nigerian meal plan, featuring popular dishes:
Monday
- Breakfast: Akara (Bean Cakes) with Pap and milk.
- Lunch: Jollof Rice with Chicken and Vegetables
- Dinner: Spagetti and meat balls with orange juice
Tuesday
- Breakfast: Pancakes with Tea/ Milk/ Cereal
- Lunch: Vegetable fish sauce with Yam Fries or boiled Yam
- Dinner: Okra Soup with Eba/Semo/Wheat
Wednesday
- Breakfast: Toast with Avocado and Eggs
- Lunch: Rice and Beans with Plantain
- Dinner: Ogbono Soup with Semovita/Eba/Yam flour
Thursday
- Breakfast: Moi Moi (Steamed Beans) with Pap (corn pudding)
- Lunch: Chicken Pepper Soup with Eba
- Dinner: Quaker Oats with bananas and honey
Friday
- Breakfast: Plantain and Eggs
- Lunch: Sweet potatoes with Fish/egg sauce
- Dinner: Afang/Banga Soup with Fufu
Saturday
- Breakfast: Kunu (Millet Drink) with Puff-Puff
- Lunch: Jollof rice with beef/ goat meat
- Dinner: Ewedu Soup with Amala
Sunday
- Breakfast: Bread and egg sauce with tea/beverage
- Lunch: Coconut Rice with Chicken/ Fried rice with Chicken
- Dinner: Egusi with Eba
Grocery List:
- Grains:
- Rice
- Semovita
- Eba/Amala
- Fufu
- Oats
- Proteins:
- Chicken
- Beef/ Goat meat
- Fish
- Eggs
- Produce:
- Vegetables (onions, tomatoes, peppers)
- Leafy greens (spinach, bitter leaves, ugwu, Okro, Oha)
- Fruits (plantains, avocados)
- Beans
- Peas
- Spices:
- Curry
- Thyme
- Salt
- Pepper
- Others:
- Palm oil
- Vegetable oil
- Salt
Fruits
- Oranges
- Avocado
Tips:
- Use local markets for fresh produce.
- Buy in bulk to save money.
- Cook meals in large quantities and refrigerate or freeze for later.
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