LOW-CARB WEEKLY MEAL PLAN
Breakfast | Lunch | On or before 5pm dinner | |
Monday | 2 boiled eggs +banana +water | Oil-less vegetable soup with fish + water | Chicken pepper soup with vegetable |
Tuesday | a large bowl of watermelon | ½ sweet potatoes +grilled chicken air fried preferable | Grilled fish |
Wednesday | 2 boiled eggs +1 grapefruit | Beans pottage crayfish ,pepper, oiless | Shredded spicy meat |
Thursday | Oat meal with fruit | Vegetable soup with orisirisi meat | Fish pepper soup with orange |
Friday | Green smothies with banana, grapes, lemon spinach, cucumber | Boiled plantain with peppered meat | Boil or smoked chicken pepper soup |
Saturday | Moimoi with vegetable | Any meat pepper soup | Watermelon |
Sunday | Fruit salad | Oat meal and vegetable | Snail pepper soup |
low carb
Breakfast | Lunch | Dinner | |
Monday | Veggie smothie | Crunchy cucumber salad and shrimp | Chicken roasted veggies |
Tuesday | Egg white avacado | Grilled chicken spinach salad with nuts | Orange chicken |
Wednesday | Egg mufins | Stuffed tomato and chicken | Turkey lettuce wraps |
Thursday | Oatmeal casserole | Heart salad and chicken | Salmon apricot with roasted asparagus |
Friday | Scrambled egg white avacado | Green salad with shrimp | Coconut crusted chicken with veggies |
Saturday | Protein smothies | Tuna salad avacado | Spinach turkey meatballs |
Sunday | Veggie smothies | Crunchy cucumber salad | Chicken + veggies |
kito diet
Breakfast | Lunch | Dinner | |
Monday | Green smoothie | Chicken salad | Chicken and cauliflower rice |
Tuesday | Scrambled egg and bacon | Tuna salad | Steak and steamed veggies |
Wednesday | Almond flour pancake | Avocado and dried pork | Chicken and spinach |
Thursday | Bulletproof coffee | Tuna mayo peppersoup | Salmon and green veggies |
Friday | Cream chesse pancake | Lettuce wrap | Chicken and broccoli |
Saturday | Ground beef and egg | Celery sticks | Beet steak and cauliflower rice |
Sunday | Bullet proof coffee | Shrimp and asparagus | Chili salad |
nigerian meal time-table i
Breakfast | Lunch | Dinner | |
Monday | Oats with milk | Jollof rice | Amala+ soup meat |
Tuesday | Boiled yam or boiled potatoes with fish sauce | Semovita and okro soup with meat | Beans and garri |
Wednesday | Bread + egg sauce or peanut butter | Rice + beans with stew | Amala + soups fish |
Thursday | Cereal with fruit salad | Wheat meal and vegetable soup | Boiled corn with fish or chicken |
Friday | Plantain and yam with fish stew/sauce | Rice + stew vegetable | Beans pottage |
Saturday | Pancakes and salad | Pounded yam + soup of choice and meat | Pepper soup |
Sunday | Moi-moi with garri/custard | Yam pottage | Sandwich with drink |
nigerian meal time-table ii
Breakfast | Lunch | Dinner | |
Monday | Bread and tea with egg | White rice and chicken | Noodles and egg |
Tuesday | Cornflakes and egg | Beans and diced plaintain | Boiled plantain with egg sauce |
Wednesday | Custard and milk | Pasta with minced meat sauce | French fries with hog dogs and ketchup |
Thursday | Yam and egg | Amala and ewedu/ogbonno/okro with fish stew | Moi-moi and garri |
Friday | Oat meal with milk | Jollof rice with beef or chicken | Boiled sweet potatoes |
Saturday | Moi-moi with custard | Eba with ewedu | Beans |
Sunday | Bread and egg with tea | Fried rice with chicken | Fried plantain and egg |
Don’t tell me you want to go this week without having some fruits
Those immune system of yours needs to be boosted. Oya send your list asap
❇fruits
🔰fresh apples 1000
🔰basket orange 1000
🔰 watermelon 1000
🔰 pineapple 1000
🔰cherry 1000
🔰grapes 2500
🔰pawpaw 1000
🔰 sugar cane 1000
🔰 cucumber 1000
🔰plum 1500
🔰 english pear 1500
🔰avocado pear 1500
🔰 green garden eggs 1000
🔰white garden eggs 1000
✅mango 1000
✅ agbalumo 1000
✅ banana 1500
You will be needing this weekend.
Trust me, we go deliver sharp sharp
Don’t tell me you want to go this week without having some fruits
Those immune system of yours needs to be boosted. Oya send your list asap
❇fruits
🔰fresh apples 1000
🔰basket orange 1000
🔰 watermelon 1000
🔰 pineapple 1000
🔰cherry 1000
🔰grapes 2500
🔰pawpaw 1000
🔰 sugar cane 1000
🔰 cucumber 1000
🔰plum 1500
🔰 english pear 1500
🔰avocado pear 1500
🔰 green garden eggs 1000
🔰white garden eggs 1000
✅mango 1000
✅ agbalumo 1000
Beans: nutritional facts. Amount of calories per grams 347
% daily value
1) Total fat 1.2g 1%
2) Saturated fat 0.2g 1%
3) Cholesterol 0mg 0%
4) Sodium 12mg 0%
5) Potassium 1,393mg 39%
6) Total carbohydrates 63g 21%
7) Dietary fiber 16g 64%
8) Sugar 21lg
9) Protein 21l 42%
10) Vitamin c 10%
11) Iron 28%
12) Vitamin b-6 25%
13) Magnesium 44% Calcium 11%
14) Vitamin d 0%
15) Cobalamin 0%
Beans are a rich source of fibre and vitamin b, a good replacement for meat as a source of vegetarian protein. Beans reduce cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria
A) Chickpeas: great source of fiber and protein beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer especially when the replace red meat in the diet.one cup (164 grams) of cooked chickpeas contains roughly
Calories: 269
Fiber: 12.5gm
Protein: 14.5gm
Fdate (vit.b9):71% of the rdi
Manganese: 84% of the rdi
Iron: 26% of the rdi
Copper: 29% of the rdi
A study of 19 women, those who ate a meal containing 50gms of chickpea-had significant lower blood sugar an insulin levels than those who ate the same white bread.
B) lentiles :are great source of vegetarian protein and can be great additions to soups and stews.
One cup of lentiles
Calories: 230
Fiber: 15.5gm of the rdi
Protein: 17.9grams
Foliates (vitamin b5): 90% of the rdi
Manganese: 49% of the rdi
Copper: 29% of the rdi
Thiamine (vitamin b):22% of the rdi
C) Peas: they are a great source of fiber and protein which can be used as a supplement. Reduces belly fat
calories: 215
Fiber: 13.6
Manganese: 22%
Protein: 13.4
Foliate (vitamin b9):23%
Thiamine
D) Kidney beans: Reduces weight, lowers blood sugar level, reduces the risk factors of diabetes and metabolic syndrome.
E) Black beans: are a great source of fiber, protein and folate they are stable food.
Soybeans: high levels of antioxidants called so flavours, reduces risk of cancer, in addition to calcium and vitamin d significantly reduce the loss of bone density that occurs at menopause helps reduce a number of risk factors for heart disease including blood pressure and blood cholesterol.
Beans can be consumed in different relish forms –beans pottage, beans and stew, which can be eaten with different other foods such as plantain, bread, garri sprinkled on it , corn flour (aadun),beans as Puddy (MoiMoi), beans as soup (gbegiri).
Pealed beans on request.
All our beans are well picked stone free.
Moi-moi available on request with desired relish.
You will be needing this weekend.
Trust me, we go deliver sharp sharp
Bitter leaf (Ewuro, Onugbu, chusar doki): the most distinctive characteristic is the bitterness. It is used as a toner of vital organs especially the liver and kidney, helps the liver to release bile. Diabetic paitents can also use bitter leaf as one of their medication to prevent high sugar level in the blood it will not only lower sugar level in the blood but also repairs impaired pancreas.
It increases the rate of metabolism in the body system there by improving weight loss it detoxifies the blood prevents indigestion, rheumatism scurvy and nourishes the skin, the juice when taken by nursing mother improves the quality and production of breast milk. Cures mull stomach ailment, pile fight liver problem and energizes the body. It is a rich source of vitamins such as vitamin a b1 and b2 which are needed for the body. May reduce the risk of breast cancer can reduce cholesterol which in turn helps reduce the risk factors associated with stroke, heart attack and Alzheimer’s.
The antioxidants in it helps to check oxidation thereby increasing the body’s disease fighting properties. It cleans the lymphatic system. It heals sexually transmitted disease. Helps in the treatment of pneumonia for people suffering from insomnia taking bitter leaf juice at night helps. It soothes swollen joints and relieves pains.
500gm packs, 1kg, 500ml bottle and dry pack clears sick diseases, ringworms, eczema, fresh juice regularly gives vigor and vitality
Ewedu (jute leaves): it is rich in beta-carbone which supports good eyesight, antioxidant present in ewedu leaves aid in the protection of the body from chronic disease and some medical condition, high percentage of calcium rich in fiber, regular intake of the leaves help control blood pressure, cholesterol build up, diabetes, lowers risk of asthma, cancer and also prevents heart disease, good for pregnant women experiencing prolonged labour and aids milk secretion in lactating mothers. Used as herbal medicine to control or prevent dysentery, worm infestation and constipation.
Cooked, chopped, dried, blended.
Yam flour: rich in fibre very high in dietary fiber which helps reduce low-density lepoprotenis (one of the carriers of cholesterol) safe for diabetics paitents.
Supports a healthy digestive system. Rich in vitamins b and c, good for menopausal women, supports a healthy digestive system improves cardiovascular diseases, lowers cancer risk, build immune system, improves eye sight.
Comes in 1kg, 2kg, 5kg, 10kg packs
Potatoes flour: boost immunity, blood condition and mental health with very impressive portion of vitamin b6.helps to maintain your normal blood pressure and nervous system.
Plantain Elubo: Lowering Cholesterol and controlling blood sugar, unripe plantain is a natural source of resistant starch that helps to reduce blood glucose levels so it is considered an excellent ingredient for food fortification.
It has a natural way of managing diabetics
It comes in 1kg, 2kg, 5kg, 10kg packs
It contains antioxidant compounds that help prevent diseases and provides vitamins. It promotes bowels movement because of its fiber content very versatile.