2,000kcal Sample Diet Plan
| DAYS | BREAKFAST (7 - 8am) | LUNCH (12 - 2pm) | DINNER (6 - 8pm) |
|---|---|---|---|
| Monday | 3 slices of Bread sandwich (Cabbage+ shredded carrot + 1 boiled egg + Half avocado+ 1tsp mayonnaise filling) | 300g boiled or grilled irish potato Low fat egg sauce (1 tbsp oil + 2 eggs) 3 Cups of Vegetable Salad (see recipe) | 1 Cup Yogurt and fruit parfait 100g peppered goat meat or choice fish |
| Tuesday | Chicken Salad (200g Chicken +choice veggies + 1 tbsp mayonnaise) | 300g of any Swallow 1.5 cups of okro soup OR 2 cups eforiro (low fat) Almost a palm size choice fish | Mackerel Soup (see recipe) Simple veggie salad (see recipe) |
| Wednesday | 1.5 Cup of Oatmeal 3tbsp of skimmed milk 1 boiled egg 1 apple | 1 Cup of boiled rice Half cup of cooked beans Low fat stew Almost a palm size grilled Mackerel fish (150g) | 2 Cups of Goat meat/Catfish peppersoup (200g goat meat with 150g diced yam) 1 whole cucumber diced with 1 apple |
| Thursday | 300g grilled potatoes and 150g peppered chicken | 300g cup of any Swallow 1.5 cups of okro soup OR 2 cups vegetables (low fat) 100g Goat meat | 1 Cup of cooked beans Low fat fish sauce |
| Friday | 300g boiled yam Egg sauce (low fat) | 1 medium size grilled plantain Palm size peppered and grilled mackerel fish 3 cups of simple vegetable salads | Mackerel Soup (see recipe) Simple veggie salad (see recipe) |
| Saturday | 1.5 Cups of Pap with 300g Moinmoin | 300g Irish potato porridge 3 Cups of Vegetable salad | Yogurt and fruit parfait (see recipe) 100g peppered goat meat or choice fish |
| Sunday | 4 medium slices of Oat-Banana Pancakes 1 cup of low fat yogurt | 1.5 level Cups of fried rice 3 cups of Egg salad | 2 Cups of Goat meat/Catfish peppersoup (200g goat meat with 150g diced yam) 1 whole cucumber diced with 1 apple |
