BURN&BUILD MEAL PLAN (BURN 1.
0)
WEEK ONE
DAYS BREAKFAST LUNCH DINNER SNACK(OPTIONAL)
Day 1 1 cup of cooked oats with 2 1 cup of rice with 1 plate of fruit 1 apple
(Tuesday) tbsp milk, 1 cube of sugar vegetable sauce and 1 salad without milk or
and 2 boiled eggs. portion of protein. or sweetener. 1 wedge of
watermelon.
Day 2 3 slices of bread, 2 fried A plate of Chicken Potato stir fry 1 pineapple wedge
(Wednesday) eggs with 1 cup of salad or
vegetable and 1 tsp of oil. OR 2 oranges
A plate of coleslaw
(salad) with 2 boiled
eggs.
Day 3 1 cup of lipton (sweetened A plate of soup, 1 pc 1 plate of fruit 1 medium sized
(Thursday) with 2 tbsp of milk and 1 of protein and 100g salad without milk cucumber
cube of sugar) with 2 of swallow. or sweetener. Or
boiled eggs. 1 Apple
Day 4 2 small sachets of 1 cup of porridge 1 portion of protein 3 pcs of garden egg
(Friday) cornflakes (sweetened with beans (cooked with pepper soup. Or
2 tbsp milk and 1 tsp sugar) as little oil as 1 medium banana
and 1 boiled egg. possible) and 1 pc of
protein.
Day 5 1 portion of okpa or moi 200g yam with a 1 wedge of 1 low calorie biscuits
(Saturday) moi portion of egg sauce watermelon and 2
(see recipe below) apples.
Day 6 2 slices of bread with 2 1 cup of rice, 1 cup of A plate of Chicken 1 portion of any
(Sunday) eggs (boiled or fried) vegetable or salad salad fruit of choice
and 1 pc of protein. OR asides banana
A plate of cole slaw
with 1 boiled egg.
Day 7 2 Apples 1 cup of rice, 1 cup of Potato stir fry 3 sticks of carrot
(Monday) vegetable or salad
and 1 pc of protein.
NOTE:
• Not more than 1 cube of sugar or 1 teaspoon of spoon of sugar per recipe. As an alternative, low calorie
sweeteners like Splenda, Sweetex, Canderel or tropicana slim can be used.
• Eggs should be fried with not more than 2 teaspoons of oil.
• Swallow for soup :100g max. Options are Garri, Fufu, Amala, Pounded yam.
• No palm oil stew of any kind (ofe akwu or Banga)
• Not more than 1 tablespoon of mayonnaise for every salad.
RECIPE
1. VEGETABLE SAUCE
Ugu or Spinach: 2- 4 cups
Chopped Tomato: 2 cups
Onion: 1 small
Oil: 1 tablespoon
Pepper and seasoning to taste.
Procedure
In a pan heat up oil, add in chopped onion and tomato and allow to cook for 2 mins,
Season as desired,
Add in pepper and chopped spinach.
Allow to simmer for a minute and serve.
2. POTATO STIR FRY
Potato: 100g
Eggs: 2
Cabbage: 1 cup
Carrot: ½ cup
Onion: 1 small
Oil: 2 teaspoons
Pepper and seasoning to taste.
Procedure
Boil potato till soft.
In a pan heat up oil, add in chopped onion and carrot
allow to cook for 2 mins,
Add in pepper and cooked potato, Season as desired.
Add in eggs and allow to cook.
Add in cabbage and combine.
Allow to simmer for a minute and serve.
3. EGG SAUCE
Chopped Tomato: 2 cups
Eggs: 3
Onion: 1 small
Oil: 2 teaspoons
Pepper and seasoning to taste.
Procedure
In a pan heat up oil, add in chopped onion and tomato and allow to cook for 2 mins,
Season as desired,
Add in pepper and eggs.
Allow to simmer for 2 minutes and serve.
4. FRIED EGGS WITH VEGETABLES
Eggs: 2
Vegetable (spinach, ugu, carrot, cabbage, green pepper, green beans): 1 cup
Onion (optional): 1 small
Oil: 1 teaspoon
