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Meal Plan For Week 1-2

This document provides a sample 2-week meal plan. It includes breakfast, snacks, lunch, dinner and bedtime meals and beverages for each day of the week. The plan emphasizes eating chicken without skin, portion control of grains and starches, choosing skimmed milk, limiting swallow sizes and olive oil use, and stopping eating by 6 or 7 pm. Key foods included are green tea, smoothies, eggs, toast, fruits, rice, yams, plantains, soups and stews.

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Mahmoud Titilayo
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280 views1 page

Meal Plan For Week 1-2

This document provides a sample 2-week meal plan. It includes breakfast, snacks, lunch, dinner and bedtime meals and beverages for each day of the week. The plan emphasizes eating chicken without skin, portion control of grains and starches, choosing skimmed milk, limiting swallow sizes and olive oil use, and stopping eating by 6 or 7 pm. Key foods included are green tea, smoothies, eggs, toast, fruits, rice, yams, plantains, soups and stews.

Uploaded by

Mahmoud Titilayo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Meal Plan for Week 1-2

DAY PRE- BREAKFAST SNACK LUNCH DINNER BEDTIME


BREAKFAST (7a.m- 8a.m) (10a.m-11a.m) (1p.m-2p.m) (6p.m) (9p.m)
(6 a.m)
MONDAY 1 cup of green 1 cup of 1 Apple Ofada rice and chicken Fish peppersoup 1 cup of green tea
tea smoothie/juice 2 garden eggs stew
2 scrambled
eggs
TUESDAY 1 cup of green 2 slices of toast 1 slice of 2 slices of boiled yam A portion of chicken 1 cup of green tea
tea bread with two watermelon with egg sauce suya/Peppered
boiled eggs 1 banana chicken
1 glass of zobo
WEDNESDAY 1 cup of green 1 cup of 1 Apple Beans with boiled Chicken 1 cup of green tea
tea smoothie/juice A cup of plantain peppersoup
2 scrambled popcorn
eggs
THURSDAY 1 cup of green 2 slices of toast A handful of Any swallow with A portion of grilled 1 cup of green tea
tea bread with two groundnuts vegetable/Okro soup fish
boiled eggs 1 glass of zobo with chicken
FRIDAY 1 cup of green Oats or cereal 1 boiled egg Boiled Plantain with Vegetable soup 1 cup of green tea
tea with Skimmed 1 banana vegetables with chicken
milk
SATURDAY 1 cup of Pap with 2 Slices of Boiled/ Baked sweet Fruit salad 1 cup of green tea
smoothie/juice skimmed milk watermelon potato with fish sauce 1 glass of tigernut
6 strawberries milk
SUNDAY 1 cup of green 1 boiled 1 serving of Rice with chicken/ fish Fish peppersoup 1 cup of green tea
tea plantain with Greek yoghurt stew
fried eggs

NOTE:

 Chicken should be eaten without the skin (preferably chicken breasts)


 Portion control is Key. Ensure that the measurement of your rice and other grains are not less than 125g ( Equivalent
to the small blue band butter can)
 Yam should be 1-2 moderate round slices; Potatoes are 2-3 medium ones.
 Milk should be skimmed e.g. Dano slim or Marvel Skimmed Milk
 The size of swallow should not be more than your fist size.
 Olive oil is preferable unless otherwise advised.
 No eating past 6p.m. Max should be 7p.m

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