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Hi there
Hi there
Your meal plan for the month is readyy!
Your meal plan for the month is readyy!
Meal plan
Ask Nora
Monthly Meal Timetable
Monthly Meal Timetable
January 2025
Adult
No-Carb
Low-Carb
WEEK 1
BREAKFAST
SNACKS/FRUITS
LUNCH
DINNER
MONDAY
Breakfast bowl two hard boiled eggs + 1 whole avocado & tomatoes
1 Cup diced cucumber
Tuna salad (canned tuna, salt, black pepper, onions, cucumber and mayonnaise
Grilled chicken braest with sauteed carrots, bell peppers, onions and spring onions
TUESDAY
Omelette and spinach roll-up + Tea
1/2 cup sliced strawberries and nuts of choice
Lettuce, avocado, groundnut, tomatoes salad
1 cup cooked quinoa + grilled chicken and avocado slices
WEDNESDAY
Green juice or smoothie ( celery, green apple, lemon, avocado & seedless grapes)
2 hard boiled eggs topped with sunflower or sesame seeds
Lettuce,carrot, chick peas,& avocado wrap
Beef & Chicken and vegetable curry or stir-fry
THURSDAY
Scrambled eggs, steamed spinach or ugwu & pan seared beef strips
1 Large watermelon slice
Avocado, kidney beans, leftover scarmbled eggs & yoghurt Buritto
Cauliflower or Quinoa jollof + grilled or fried turkey
FRIDAY
Sunny side up egg, 4 pcs baby potatoes and tomato salsa
1 cup baby carrots + 2 tbsp Peanut butter
Lelluce wrap with beef strips
Tomato & kidney beans soup with Beet steak
SATURDAY
Oatmeal, berry compote & nuts
watermelon & Pineapple combo
Greek yoghurt, berries, bloomed chia seed and coconut flakes
Mashed potatoes + pork roast & vegetables
SUNDAY
Egg & Sausage Frittata ( bell peppers & spring onions)
2 oranges or clementine
Beef burger + Juice
Garnished noodles + Crispy chicken and Orange juice
WEEK 2
BREAKFAST
SNACKS/FRUITS
LUNCH
DINNER
MONDAY
Green smoothie or Cereal of choice + milk
Spicy chicken taco bites
Banga stew, goat meat + white rice
Jollog Pasta, plantain & fried fish
TUESDAY
Tuna and mayo sandwich
Caramel popcorn
Chicken shawarma & Apple juice
Yam & sweet potato pottage
WEDNESDAY
Scrambled eggs, pancake and sausage
Zobo (hibiscus leaf ) drink
Cobb salad ( avocado, tomatoes, sweet corn, lettuce, cashew nut & chilli mayo dressing
Pepper soup & Eko/ Agidi or white rice
THURSDAY
Smoothie bowl + coconut flakes and nut toppings
Mixed fruits & nuts
Porridge beans & corn
Coleslaw ( cabbage, carrot, lettuce) & chicken
FRIDAY
Oatmeal, yoghurt & apple slices
Kilishi or Dambu nama ( beef jerky or beef floss)
Egg, lettuce & avocado wrap
Spaghetti & meat sauce
SATURDAY
Moi-moi & custard/ pap
Yoghurt & fruits parfait
Chicken or Shrimp creamy pasta
Eba or swallow of choice + Afang soup
SUNDAY
Bread, egg sauce & tea
Apple & cucumber slices
Amala, Gbegiri & ewedu + cow meat or offals
Yoghurt & Granola parfait
WEEK 3
BREAKFAST
SNACKS/FRUITS
LUNCH
DINNER
MONDAY
Nigerian sardine toast bread + tea
kunun aya (tigernut milk) or banana & cashew nut
Chicken or Fish Quesadillas
Fries ( yam, potato, plantain)+BBQ chicken wings
TUESDAY
Oatmeal, milk & banana
Mixed nuts and cracker biscuit
Seafood okra soup with swallow of choice
Jollof rice, Coleslaw & beef
WEDNESDAY
Cereal of choice and milk
Tropical fuits salad
Noodles stir-fry & boiled eggs
Boiled plantain, fish and vegetable stew (efo riro)
THURSDAY
Peanut butter & jam toast
watermelon & pineapple
Garri, milk, sugar & kilishi
Ofada rice, plantain and sauce
FRIDAY
Oatmeal + yoghurt & nuts
Plantain chips or leftover kilishi (beef jerky)
Coconut rice, + meat of choice and Avocado
Crispy chicken and potato fries + ketchup
SATURDAY
Puff-puff or Buns & Tea
Pop corn & groundnut
Amala, Gbegiri & ewedu + cow meat or offals
Plantain or Potato Pepper soup
SUNDAY
Yam & mackerel fish sauce
Mixed fruit salad
Egusi soup, pounded yam & goat meat
Yoghurt & Granola parfait
WEEK 4
BREAKFAST
SNACKS/FRUITS
LUNCH
DINNER
MONDAY
Sweet potato or Banana waffles
Lemonade & plantain chips
Semo,Ogbona soup & Goat meat
Jollof macaroni & boiled egg
TUESDAY
Egg, cheese slice wrap + coffee
Cucumber, baby carrots & greek yoghurt dip
Asian take out ( white rice & chicken stir-fry)
Grilled fish, plantain & yam fries
WEDNESDAY
Bagel tuna sandwich + Iced tea
Apple & no-soda crackers
Egg, chicken & bell pepper wrap
White rice & beans + turkey stew
THURSDAY
Avocado, boiled eggs + Toast Sandwich
Malt & CocLemonade & plantain chipsonut chips
Semo,Ogbona soup & Goat meat
Noodles + fried shrimps/gizzard
FRIDAY
Custard, Akara & Bread
SKIP A MEAL
Fried plantains & egg
Ogbono soup & Poundo
SATURDAY
Bread & Fried eggs + Fruit juice
Stuffed Masa or Popcorn & Groundnut
SKIP A MEAL
Nigerian fried rice & Coleslaw
SUNDAY
Chicken & cheese Wrap
Watermelon & Pineapple
Pounded yam & Efo riro or Afang soup
White Rice & Nigerian egg sauce
Adult
No-Carb
Low-Carb
WEEK 1
BREAKFAST
SNACKS/FRUITS
LUNCH
DINNER
MONDAY
Breakfast bowl two hard boiled eggs + 1 whole avocado & tomatoes
1 Cup diced cucumber
Tuna salad (canned tuna, salt, black pepper, onions, cucumber and mayonnaise
Grilled chicken braest with sauteed carrots, bell peppers, onions and spring onions
TUESDAY
Omelette and spinach roll-up + Tea
1/2 cup sliced strawberries and nuts of choice
Lettuce, avocado, groundnut, tomatoes salad
1 cup cooked quinoa + grilled chicken and avocado slices
WEDNESDAY
Green juice or smoothie ( celery, green apple, lemon, avocado & seedless grapes)
2 hard boiled eggs topped with sunflower or sesame seeds
Lettuce,carrot, chick peas,& avocado wrap
Beef & Chicken and vegetable curry or stir-fry
THURSDAY
Scrambled eggs, steamed spinach or ugwu & pan seared beef strips
1 Large watermelon slice
Avocado, kidney beans, leftover scarmbled eggs & yoghurt Buritto
Cauliflower or Quinoa jollof + grilled or fried turkey
FRIDAY
Sunny side up egg, 4 pcs baby potatoes and tomato salsa
1 cup baby carrots + 2 tbsp Peanut butter
Lelluce wrap with beef strips
Tomato & kidney beans soup with Beet steak
SATURDAY
Oatmeal, berry compote & nuts
watermelon & Pineapple combo
Greek yoghurt, berries, bloomed chia seed and coconut flakes
Mashed potatoes + pork roast & vegetables
SUNDAY
Egg & Sausage Frittata ( bell peppers & spring onions)
2 oranges or clementine
Beef burger + Juice
Garnished noodles + Crispy chicken and Orange juice
WEEK 2
BREAKFAST
SNACKS/FRUITS
LUNCH
DINNER
MONDAY
Green smoothie or Cereal of choice + milk
Spicy chicken taco bites
Banga stew, goat meat + white rice
Jollog Pasta, plantain & fried fish
TUESDAY
Tuna and mayo sandwich
Caramel popcorn
Chicken shawarma & Apple juice
Yam & sweet potato pottage
WEDNESDAY
Scrambled eggs, pancake and sausage
Zobo (hibiscus leaf ) drink
Cobb salad ( avocado, tomatoes, sweet corn, lettuce, cashew nut & chilli mayo dressing
Pepper soup & Eko/ Agidi or white rice
THURSDAY
Smoothie bowl + coconut flakes and nut toppings
Mixed fruits & nuts
Porridge beans & corn
Coleslaw ( cabbage, carrot, lettuce) & chicken
FRIDAY
Oatmeal, yoghurt & apple slices
Kilishi or Dambu nama ( beef jerky or beef floss)
Egg, lettuce & avocado wrap
Spaghetti & meat sauce
SATURDAY
Moi-moi & custard/ pap
Yoghurt & fruits parfait
Chicken or Shrimp creamy pasta
Eba or swallow of choice + Afang soup
SUNDAY
Bread, egg sauce & tea
Apple & cucumber slices
Amala, Gbegiri & ewedu + cow meat or offals
Yoghurt & Granola parfait
WEEK 3
BREAKFAST
SNACKS/FRUITS
LUNCH
DINNER
MONDAY
Nigerian sardine toast bread + tea
kunun aya (tigernut milk) or banana & cashew nut
Chicken or Fish Quesadillas
Fries ( yam, potato, plantain)+BBQ chicken wings
TUESDAY
Oatmeal, milk & banana
Mixed nuts and cracker biscuit
Seafood okra soup with swallow of choice
Jollof rice, Coleslaw & beef
WEDNESDAY
Cereal of choice and milk
Tropical fuits salad
Noodles stir-fry & boiled eggs
Boiled plantain, fish and vegetable stew (efo riro)
THURSDAY
Peanut butter & jam toast
watermelon & pineapple
Garri, milk, sugar & kilishi
Ofada rice, plantain and sauce
FRIDAY
Oatmeal + yoghurt & nuts
Plantain chips or leftover kilishi (beef jerky)
Coconut rice, + meat of choice and Avocado
Crispy chicken and potato fries + ketchup
SATURDAY
Puff-puff or Buns & Tea
Pop corn & groundnut
Amala, Gbegiri & ewedu + cow meat or offals
Plantain or Potato Pepper soup
SUNDAY
Yam & mackerel fish sauce
Mixed fruit salad
Egusi soup, pounded yam & goat meat
Yoghurt & Granola parfait
WEEK 4
BREAKFAST
SNACKS/FRUITS
LUNCH
DINNER
MONDAY
Sweet potato or Banana waffles
Lemonade & plantain chips
Semo,Ogbona soup & Goat meat
Jollof macaroni & boiled egg
TUESDAY
Egg, cheese slice wrap + coffee
Cucumber, baby carrots & greek yoghurt dip
Asian take out ( white rice & chicken stir-fry)
Grilled fish, plantain & yam fries
WEDNESDAY
Bagel tuna sandwich + Iced tea
Apple & no-soda crackers
Egg, chicken & bell pepper wrap
White rice & beans + turkey stew
THURSDAY
Avocado, boiled eggs + Toast Sandwich
Malt & CocLemonade & plantain chipsonut chips
Semo,Ogbona soup & Goat meat
Noodles + fried shrimps/gizzard
FRIDAY
Custard, Akara & Bread
SKIP A MEAL
Fried plantains & egg
Ogbono soup & Poundo
SATURDAY
Bread & Fried eggs + Fruit juice
Stuffed Masa or Popcorn & Groundnut
SKIP A MEAL
Nigerian fried rice & Coleslaw
SUNDAY
Chicken & cheese Wrap
Watermelon & Pineapple
Pounded yam & Efo riro or Afang soup
White Rice & Nigerian egg sauce
2024.
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