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Food Plan

2,000kcal Sample Diet Plan

DAYSBREAKFAST (7 - 8am)LUNCH (12 - 2pm)DINNER (6 - 8pm)
Monday3 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
TuesdayChicken 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)
Wednesday1.5 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
Thursday300g grilled potatoes and 150g peppered chicken300g 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
Friday300g 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)
Saturday1.5 Cups of Pap with 300g Moinmoin300g Irish potato porridge
3 Cups of Vegetable salad
Yogurt and fruit parfait (see recipe)
100g peppered goat meat or choice fish
Sunday4 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
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