Healthy Weight Gain

Real food to help you achieve

your goals
INTRODUCTION
First thing, this is not a DIET what we aim for this 30days and beyond is to.

Educate you on the types of food that you can eat on a regular basis

Gain healthy body weight and improve body shape

Provide you with healthy tasty recipes you can eat and enjoy

The major benefits of this meal plan are that you get to eat REAL food.
There is no more point in calorie counting or weighing of food.
You may have tried many diets or eating plans previously.
However, if you have found you have lost the weight or still feel tired and bloated, then the
plan didn’t work.
You have probably heard us say before “Abs are made
in the kitchen” or “You can’t out train a bad diet”.
These quotes don’t imply that everyone wants a flat stomach but often we believe that we can eat
LOTS of junk food on a REGULAR basis and undo this by exercising, this doesn’t and will never
work. Sorry!!!
Telegram Channel Support Community

We have set up a private support group for everyone that will be following the program these are
likeminded people that are in the same situation as you.
It will be a platform for you to share your journey on a day to day basis if you wish or just
occasionally.
Everyone needs a download for morale
It’s a good place to share recipe ideas and your achievements along the way, and the odd slip up
which we all have.
The group will aim to keep you on the right path and will provide expert guidance from the
Weight Gain and Recovery team and they will share their experience in nutrition, training
and lifestyle
choices.
Please join our Telegram Channel following the hyperlink below.

https://t.me/joinchat/iB9RzZepdos3NTg0

Weight Gain Meal Plan

Real food to help you achieve your goals
EASY QUICK FIX SMOOTHIE RECIPES FOR WEIGHT GAIN
Smoothies are such an easy way to consume more calories, they’re perfect for packing more into your day.
Let’s face it, it’s far easier to drink several of those high calorie drinks over the course of a day, than to fit in
the equivalent number of “WHOLE” foods especially if you’re on the go a lot.
Here are some recipes that will help through the meal plan and gain journey.
1) BANANA & NUT BUTTER SMOOTHIE
1 Cup of full cream milk
2 Fingers of banana
2 Tablespoon of nut butter
Add milk into blender, banana and nut butter then blend.

2) NUT SMOOTHIES WITH CHIA SEEDS

2 Glasses of full cream milk
A Handful Almond nut
A Handful Walnut
Honey
Add Milk, Nuts, and Honey into blender and blend top with chia seeds and enjoy.
3) AVOCADO GREEK SMOOTHIE
1 Cup of full cream milk
Half of a Whole Avocado
1 Cup of Greek Yogurt
Put Milk, Greek Yogurt into blender and blend then Avocado should be added to the blender after other
ingredients to avoid them getting stuck to the bottom and being difficult to blend properly.
For this smoothie you can make Avocado pudding alternatively. It’s a yummy goodness.
4) SMOOTHIE BOWL
A handful Frozen Strawberry
A handful Frozen Banana
3 tablespoon of Greek Yogurt
Ingredients can be frozen or not. If not frozen, you can add ice. Add all to blender and blend.
Note this smoothie may be very thick that’s why it’s called a spoon smoothie just enjoy it.
5) TROPICAL MANGO BERRY SMOOTHIE
1Cup of frozen banana
1Cup of frozen mango

1Cup of frozen strawberry

¼ Cup of milk
Add all ingredients into the blender and blend you can add some topping of seeds and nuts.

THE FOOD TIMETABLE

So next is the food timetable.

The timetable is from MONDAY TO SATURDAY.
SUNDAYS are cheat days in other words FREE TO EAT JUNK DAYS on the timetable you’ll find a few examples of
the kind of meals you can eat on cheat days.
NB: Cheat days are not compulsory you can decide to carry on your proper and healthy eating without taking
any day off. I don’t recommend them but we are humans so.
 SAMPLE TABLE
DAY MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 CLOSE TO BEDTIME

6:00AM -7:30AM 9:30AM – 10:00AM 1:00PM – 2:00PM 4:00PM – 5:00PM 7:00PM – 8:00PM

Monday A glass of smoothie Bread toast with 2 Yam Porridge with protein meat Apple and nut butter or Rice and Beans with Cereal and milk
hardboiled eggs and tea of choice Banana with nut butter any protein meat of
Or a glass of milk (Tea is optional) choice. Or
Or
Or a bowl of Oatmeal Make extra for A glass of full cream milk
Carrot and nut butter morrow’s lunch
Or a bottle of Ensure Plus

Tuesday A glass of smoothie Bread and Oatmeal with Leftover of yesterday’s dinner Apple and nut butter or Spaghetti with Fried Cereal and milk
plenty of milk and two Banana with nut butter Plantain with protein
Or a glass of milk hardboiled eggs fish of choice. Make Or
Or extra for morrow’s
Or a bowl of Oatmeal lunch A glass of soy milk
Carrot and nut butter
Or a bottle of Ensure Plus

Wednesday A glass of smoothie Bread and sardine with 2 Leftover of yesterday’s dinner Apple and nut butter or Stewed Plantain (See Cereal and milk
hardboiled eggs and tea. Banana with nut butter Recipe below)
Or a glass of milk Or
Or Make extra for
Or a bowl of Oatmeal morrow’s lunch A glass of soy milk
Carrot and nut butter
Or a bottle of Ensure Plus

Thursday A glass of smoothie Oatmeal with plenty of Leftover of yesterday’s dinner Granola and Yogurt Boiled sweet potatoes Cereal and milk
milk and banana topping and Vegetable and
Or a glass of milk and 2 hardboiled eggs protein of choice. Or
Make into 3 servings.
Or a bowl of Oatmeal A glass of soy milk
Or a bottle of Ensure Plus

Friday A glass of smoothie Oatmeal with plenty of One serving of yesterday’s meal Granola and Yogurt Last serving of Cereal and milk
milk and almond nuts with 5 yesterday’’s dinner.
Or a glass of milk banana topping. Or
Or a bowl of Oatmeal A glass of soy milk
Or a bottle of Ensure Plus

Saturday MoiMoi with boiled Egg Pap with plenty of milk Swallow and any soup of choice Vegetable Salad and Rice and fried plantain Cereal and milk
and Pap with lots of milk and beans balls with protein. Avocado with dressing with protein game of
of choice or without choice. Or
(see photo ideas) Or (See Photo Ideas)
A glass of soy milk
(See photo ideas)

Sunday Free to drink packed Free to hot dog day Free to eat taco day, Free to eat Free to eat pancakes Free to eat waffles day Free to eat pastry day
drinks day Masa day. day
 DAY MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 CLOSE TO BEDTIME
Monday A glass of smoothie Vegetable Omelette and Yam Porridge and Plantain Snackie (See Pasta with protein of choice. Cereal and milk
Or a glass of milk Bread with tea protein fish of choice. Recipe below) Make in 3 servings.
Make three servings Or
Or a bowl of Oatmeal
A glass of soy milk
Or a bottle of Ensure Plus

Tuesday A glass of smoothie Vegetable Omelette with One serving from Sweet Potato Chips (See One Serving of Pasta from Cereal and milk
Or a glass of milk Oatmeal yesterday’s Lunch Recipe Below) Monday’s dinner.
Or
Or a bowl of Oatmeal
A glass of soy milk
Or a bottle of Ensure Plus

Wednesday A glass of smoothie Vegetable Omelette and Last Serving from Plantain Snackie Last serving from Mondsy’s Cereal and milk
Or a glass of milk noodles Monday’s lunch dinner with fresh fruit drink.
Or
Or a bowl of Oatmeal
A glass of soy milk
Or a bottle of Ensure Plus

Thursday A glass of smoothie Veggie Noodles and 2 Beans and Plantain Sweet Potato Chips Boiled Yam and Egg Sauce Cereal and milk
Or a glass of milk hardboiled eggs Porridge.
Or
Or a bowl of Oatmeal
A glass of soy milk
Or a bottle of Ensure Plus

Friday A glass of smoothie Veggie Noodles and 2 Beans and Plantain Plantain Snackie Swallow with soup of soup Cereal and milk
Or a glass of milk hardboiled eggs Porridge
Or
Or a bowl of Oatmeal
A glass of soy milk
Or a bottle of Ensure Plus

Saturday Banana, Yogurt and Milk Yamaritta and stew Swallow and any soup of Vegetable Salad with Olive Use Recipe section below to Cereal and milk
smoothie (Google Recipe) choice with protein. Oil topping fix an appropriate dinner.
Or
Or Tuwo Shinkafa Or
Banku and a soup A glass of soy milk

Sunday Free to eat hot dog day Free to eat chips day Free to eat chocolate Free to drink soda day Free to drink alcohol day Free to eat candy day
day
 DAY MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 CLOSE TO BEDTIME

Monday Stir Fry Noodles and Chicken stir fry with protein Coconut, Fried or Jollof rice 2 Hard boiled and a bottle of Swallow and any soup Cereal and milk OR
veggies with boiled of choice with rice or banku and coleslaw with protein Ensure Shake or A Cup of Ensure of choice with protein
eggs or pasta or quinoa. (See meat of choice. Make extra Powder mixed with water or meat A glass of soy milk OR
Recipe below) for morrow’s lunch liquid milk
Or Tuwo Shinkafa Or A glass of smoothie
Banku and a soup

Tuesday Stir Fry Noodles and Chicken stir fry with protein Leftover of yesterday’s 2 Hard boiled and a bottle of Yamaritta or Plantain Cereal and milk OR
veggies with boiled of choice with rice or banku lunch Ensure Shake or A Cup of Ensure and egg frittata or
eggs or pasta or quinoa Powder mixed with water or Potato golden skillet A glass of soy milk OR
liquid milk (Google recipes)
A glass of smoothie

Wednesday Stir Fry Noodles and Chicken stir fry with protein Prep Boiled Rice and Beans 2 Hard boiled and a bottle of Swallow and any soup Cereal and milk OR
veggies with boiled of choice with rice or banku with stew or sauce and Ensure Shake or A Cup of Ensure of choice with protein.
eggs or pasta or quinoa protein fish of choice. Powder mixed with water or A glass of soy milk
Make extra for 2days liquid milk Or Tuwo Shinkafa Or
Banku and a soup Or a glass of smoothie

Thursday Bread and Avocado Bolognese sauce with boiled Leftover of yesterday’s 2 Hard boiled and a bottle of Boiled rice or Pasta Cereal and milk
toast with tea. rice or yam or boiled lunch with fried plantain. Ensure Shake or A Cup of Ensure with Gizdodo sauce
plantain. (Google Recipe) Powder mixed with water or with protein meat of A glass of smoothie
liquid milk choice

Friday Bread and Avocado Bolognese sauce with boiled Leftover of yesterday’s 2 Hard boiled and a bottle of Boiled rice or Pasta Cereal and milk OR
toast with tea. rice or yam or boiled lunch with boiled eggs. Ensure Shake or A Cup of Ensure with Gizdodo sauce.
plantain (Google Recipe) Powder mixed with water or (Google Recipe) A glass of soy milk OR
liquid milk
A glass of smoothie

Saturday Moi Moi and Pap or Veggies stir fry and boiled Fruit parfait with granola 2 Hard boiled and a bottle of Swallow and any soup Cereal and milk
Custard or Garri rice or yam or potato or Ensure Shake or A Cup of Ensure of choice with protein
plantain Greek yogurt is a better Powder mixed with water or Or Tuwo Shinkafa Or
choice of yogurt for you liquid milk Banku and a soup
parfait.

Sunday Free to eat burger Free to eat pizza day Free to eat shawarma day Free to eat ice cream day Free to eat French Free to eat cakes day
day fries day
BASIC CALORIE INFORMATION
1Cup Macronutrien Uncooked Just Calories Whole by size Macronutrient
Measurement t 100g
measurement
Measurement

Whole wheat 173Calories Fish 158 WW Bread 67

Spaghetti
0.76gFat 1 regular slice 1gFat
cooked
36.9gCarbs 12.2gCarbs

7.42gProtein 2.3gProtein

WW 173Calories Red Meat 177 Dry full or 120Calories

Macaroni whole milk
0.76gFat 7gFat
cooked (PEAK)
36.9gCarbs 8gCarbs
3tablespoon
7.42gProtein 6gProtein

Brown Rice 215Calories Plantain 122 1 Large sized 322Calories

cooked Avocado
1.74gFat

44.4gCarbs

4.99gProtein

White Rice 205 Yam 118 1 small 90Calories (6"

cooked Banana to 6-7/8" long))
0.44gFat

44gCarbs
1 medium 105Calories
4.2gProtein
Banana (7" to 7-7/8" long)

1 large 121Calories (8"

Banana to 8-7/8" long)
 Brown Beans 312Calories Sweet Potato 86 1 small Egg 54Calories

Cooked dry 14.8gFat Medium 65Calories

34.1gCarbs Large 74Calories

11.8gProtein XLarge 85Calories

Jumbo 96Calories

Oatmeal 145Calories Shrimp 144 1 small Red 16Calories (2-

cooked Tomato 2/5")
2.3gFat

25.3gCarbs
1 medium 22Calories (2-
6gProtein 3/5")

Cassava 330Calories Chicken 195 ---------- ---------

Breast
0.58gFat

78.4gCarbs

2.8gProtein

Chopped Bell 39Calories Chicken 214 ---------- ----------

Pepper Drumstick
0.45gFat

8.9gCarbs

1.4gProtein

Further recipes and meal and snacks you can take are below the shopping list.
  Healthy fats

SHOPPING LIST  Olive Oil

 Nut butter
 Fruits  Almond Nut
 Walnut
 Berries  Pecan nut
 Watermelon  Flaxseed
 Pineapple  Chia seed
 Apple  Pumpkin seed
 Lime
 Lemon  Legumes
 Grapefruit
 Grapes  Black eyed peas
 Kiwi  Chick Peas
 Mango  Green Peas
 Orange  Red Kidney Beans
 Pear  Brown Beans
 Black Beans
 Vegetables (particularly foods rich  Soy Bean
in prebiotics)
 Lean meats & Fish
 Spinach
 Cucumber  Skinless Chicken Breast
 Carrot  Skinless Turkey Breast
 Cauliflower  Liver
 Broccoli  Catfish
 Kale  Prawn
 White Cabbage  Salmon Fish
 Red Cabbage  Titus Fish
 Bell pepper  Mackerel Fish
 Beetroot  Minced beef
 Celery
 Mushroom  Dairy products
 Lettuce
 Almond Milk
 Whole grains  Cashew Milk
 Soy Milk
 Oat  Plain Yogurt
 Pasta  Greek Yogurt
 Brown Rice  Cottage Cheese
 Bread
 Barley
 Quinoa
 Corn
 RECIPES AND MACRONUTRIENTS

TIME AND SERVING INFORMATION Every recipe includes preparation time, cook time and
number of servings underneath the title.
CALORIE INFORMATION PER SERVING The calorie and macro nutrients information overlays
the photo of each recipe. Note: This information is per serving
INGREDIENT LIST This is a list of ingredients occasionally including substitutes for the recipe.
DIRECTIONS AND TIPS This section gives detailed instruction on how to prepare each recipe.
Now if a recipe contains 4 servings and you are following the exact measurements for the
recipe it means after cooking you will have to portion the meals equally to enable the
serving be equal and nutrition info be accurate.
Please if you don’t understand this kindly ask for a clearly explanation on WhatsApp.

TOMATO SAUCE
INGREDIENTS
• 6 large tomatoes
• 6 red bell peppers (tatashe)
• 2 large onions
• 3 scotch bonnet peppers (ata-rodo)

DIRECTIONS
1. Chop all ingredients into large chunks. Combine in a large pot with 1 cup of water. Cover and bring
to a boil over medium heat.
2. Pour into a sieve to remove excess water.
3. Place boiled pepper mix in a blender, blend to a paste.
4. Store in the fridge for future use. Note: This sauce is the base for various recipes to follow

Prep Time 30mins, 6Servings,

99Calories, 0.9gFat, 20.9gCarbs, Protein3.8g per serving.

QUICK FIX AND SNACKS RECIPES

OATMEAL
INGREDIENTS
• ½ cup oatmeal
• 1 cup Almond milk
• 1 medium banana - 136g (Sliced)
DIRECTIONS
1. Combine milk and oatmeal in a pot or microwave safe bowl.
2. Microwave (2 minutes) or cook stovetop until milk starts to boil.
3. Pour into a bowl and top with bananas. Serve warm
Prep time 10mins, 1Serving
Calories 330, Fat 5g, Carbs 69g, Protein 7g

GREEN SMOOTHIE
INGREDIENTS
• 3 handfuls fresh ugu leaves (Substitute Spinach or kale)
• 1 cup Almond milk (substitute other non dairy milk)
• 1 medium ripe banana.
DIRECTIONS
1. Combine all ingredients in a blender. Blend until smooth

Prep Time 5mins, 1Serving

263Calories, 5gFat, 53gCarbs, 11gProtein

OATMEAL SMOOTHIE
INGREDIENTS
• 1 medium ripe banana
• ⅔ cup Almond milk
• ¼ cup quaker oat
• 2 tablespoons yogurt
DIRECTIONS
1. Combine all ingredients in a blender. Blend until smooth

Prep Time 5mins, 1Serving

283Calories, 6gFat, 54gCarbs, 7gProtein per serving.

DRY FRIED PLANTAIN

INGREDIENTS
• Medium plantain (200 grams)
• 1 tablespoon vegetable oil.
DIRECTIONS
1. Peel and slice the plantain.
2. Heat up the oil in a large frying pan on medium heat.
3. Arrange plantain slices in the oil and cook on all sides until golden

Prep Time 20mins, 1Serving

368Calories,15gFat, 64gCarbs, 3gProtein per serving.

ROASTED VEGETABLE
INGREDIENTS
• 6 large tomatoes – cubed
• 2 large bell peppers – sliced
• 6 cups sliced carrots
• 6 cups sliced zucchini
• 2 tablespoons coconut or vegetable oil
• Pepper – to taste

DIRECTIONS
1. Preheat oven to 400F and line a baking tray with parchment.
2. Combine all the ingredients a large bowl. Toss well to combine
3. Pour the combined vegetables unto the tray and place in the oven. Bake for 25 minutes

Prep Time 20mins, 5Servings

174Calories, 7gFat, 26gCarbs, 5gProtein

BOILED PLANTIAN AND EGGS

INGREDIENTS
• 1 medium plantain (200g)
• 1 large egg + 1 egg white - cracked & beaten
• 1 cup chopped mixed pepper, onions, tomatoes & mushrooms
• 1 teaspoon olive oil
• Fresh cracked pepper – to taste
DIRECTIONS
1. Place a large pot on medium heat.
2. Add unpeeled plantain and cover with water. Boil for 15 minutes.
3. Remove plantain from water and set aside to cool while plantain is boiling
4. Place a frying pan on medium heat and add in oil. Add pepper/tomato mix
into hot oil. stir fry for 2 minutes.
5. Whisk in egg and stir until cooked. Season with pepper
6. Peel and slice cooked plantains. Serve with scrambled eggs

Prep Time 30mins, 1Serving

Calories 487, Fat13g, Carbs 84g, Protein 16g

PLANTAIN SNACKIE
INGREDIENTS
• 2 small Unripe plantains (360g)
• 1⁄2 cup groundnut or nut butter divided
DIRECTIONS
1. Preheat oven to 350F.
2. Line an oven tray with foil and set aside.
3. Peel plantain and place on oven tray. Bake for 15 minutes or until the plantain is almost cooked.
4. Remove the plantains from the oven. Cut into two-inch chunks
5. Collapse each plantain chunk by gently pressing down on it with a plate. - You can cut out a shape
from the flattened plantain with a cookie cutter. This is not important
6. Return the plantains to the oven for another 3 minutes or until completely cooked
7. Puree half of the groundnut in a blender or food processor to make groundnut butter. Set aside.
8. Gently crush the other half groundnut. Combine both crushed and pureed groundnut.
9. To serve, top the cooked plantains with the groundnut mix

Prep Time 30mins, 4Serving

165Calories, 5gFat, 31gCarbs, 3gProtein per serving.

HOMEMADE GRANOLA BAR

INGREDIENTS
• 1½ cups quaker oat
• 1 tablespoon coconut or groundnut oil
• ½ cup roasted cashew nuts
• 1 cup chopped almond and walnut
DIRECTIONS
1. Start by soaking the raisins or dates in hot water for 10 minutes. Strain and set aside.
2. Place a large pan on low-medium heat, heat up oil. Pour in quaker oat and stir continuously until
lightly toasted (4-5 minutes). Set aside to cool.
4. Pour cashew nut into a blender and puree until smooth. Set aside
5. Combine pureed cashews in a small pot, place over low heat and stir until well combined and
fluid.
6. Mix until all ingredients are well incorporated
7. Line a medium size baking dish (with a little depth) with parchment or foil paper.
8. Pour mixture into the pan.Press down until uniformly compacted (this is a very important step).
Set in fridge for 2 hours to harden. Remove bar from pan by gently lifting the foil. Cut into 10 even
bars. Store in an airtight container in a cool place
Note: If you prefer crunchy bars. Bake sliced bars (after step 8) at 325F for 20 minutes.

Prep Time 2hrs5mins, Cook time 15mins, 10Servings

264Calories, 13gFat, 34gCarbs, 7gProtein per serving

BAKED PLANTAIN CHIPS

INGREDIENTS
• 2 large green plantains (450g)
• 2 tablespoons vegetable oil
• pepper - to taste
DIRECTIONS
1. Preheat oven on bake to 320F.
2. Line an oven tray with culinary parchment or foil. Set aside.
3. Peel plantain and slice thinly.
4. Thoroughly combine sliced plantain with oil, pepper.
5. Place plantain pieces on lined oven tray and bake until cooked through (30-45 minutes). Chips will
harden further as it cools.

Prep Timme 55mins, 10Serving

Calories 80, 3gFat, 14gCarbs, 1gProtein

BAKED BEANS
INGREDIENTS
• 2 cups brown or black eyed beans
• Pepper - to taste
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 tablespoons vegetable oil
DIRECTIONS
1. Thoroughly clean and wash the beans.
2. Combine beans and 6 cups of water in a large pot. Place on low-medium heat and simmer until
beans is cooked through (1.5 – 2 hrs). Strain beans to remove any excess water. Rest cooked beans
in a colander or pour unto a large tray to dry.
3. Thoroughly combine beans and left over ingredients.
4. Preheat oven to 350ºF and line 2 oven trays with parchment or foil.
5. Pour spiced beans unto lined oven tray, place in oven and bake for 35- 45 minutes or until beans is
completely dry.
6. Allow roasted beans to cool at room temperature and store in an airtight container

Prep Time 10mins, Cook time 3hours, 10Serving

132Calories, 3gFat, 19gCarbs, 7gProtein

POPCORN
INGREDIENTS
• ¼ cup popping corn kernels
• 1 teaspoon coconut or vegetable oil
DIRECTIONS
1. Place a large pot on medium-high heat.
2. Add in oil and a few kernels of corn (about 4). Cover and cook until the kernels pop.
3. Remove the popped kernels.
4. Add the rest of the popping corn into the oil, cover the pot and remove from heat for about 30
seconds (This step will allow the kernels to pop more evenly).
5. Return the covered pot to the heat. Cook until popping slows down (shake pot occasionally to
distribute un-popped kernels).
6. Uncover the pot. Season popcorn with some salt and pepper to serve.

Prep Time 15mins, 2Servings

102Calories, 3gFat, 19gCarbs, 3gProtein per serving.

SWEET POTATO CHIPS

INGREDIENTS
• 2 large sweet potatoes (600g)
• 2 tablespoons vegetable oil
• 1 teaspoon onion powder
• 1 teaspoon ginger powder
• Pepper to taste
DIRECTIONS
1. Preheat oven to 275ºF
2. Line an oven tray with culinary parchment or foil. Set aside
3. Scrub the sweet potatoes thoroughly with an iron sponge. Slice very thinly (with the skin on) and
pat dry to remove excess water
4. Combine sliced potatoes with oil, seasonings, salt and pepper. Toss well to coat.
5. Place potato pieces on lined oven tray and bake until cooked through (30-45 minutes).
6. Chips will harden and crisp up as it cools.

Prep Time 55mins, 10Serving

78Calories, 3gFat, 13gCarbs, 1gProtein

COCONUT SNACKIE
INGREDIENT
• 1 small coconut (200g)
• 2 egg whites
DIRECTIONS
1. Preheat oven to 350F.
2. Line an oven tray with parchment or foil paper. Set aside.
3. Break open coconut and remove the flesh.
4. Using a hand held grater or food processor, shred coconut
5. Combine honey and egg white in a large bowl. With an electric mixer or whisk, whisk until foamy
6. Combine shredded coconut and egg mix
7. Divide into 8 balls, place on oven tray and bake for 25 minutes or until set

Prep Time 35mins. 4Servings

202Calories, 17gFat, 12gCarbs, 3gProtein

VEGETABLE OMELET
INGREDIENTS
• 1 teaspoon olive or vegetable oil
• 3 eggs - (cracked & beaten)
• ¼ cup chopped bell pepper - (tatashe)
• ¼ cup chopped tomatoes
• ¼ cup sliced greens (Ugu, kale or spinach)
• Pepper to taste
DIRECTIONS
1. Combine peppers, tomatoes and greens and pepper. Set aside.
2. Heat a large skillet on medium heat and add in oil.
3. Add beaten eggs, allowing to cover the bottom of the pan.
4. Cook for 3 minutes, or until the bottom starts to set.
5. Top half of the omelette with the vegetable mix.
6. Gently fold the remaining half over the filling and cook for 3 more minutes.
Prep Time 20mins, 1Serving
303Calories, 20gFat, 9gCarbs, 20gProtein

PROTEIN GREEN SALAD

INGREDIENTS
• ½ cup flaked smoked fish (substitute canned tuna)
• 1 hardboiled egg (sliced)
• 4 cups fresh greens (ugu, spinach or young callaloo (efo-tete)
• 1 tablespoon fresh lemon juice
• 1 teaspoon honey
• Pepper- to taste
DIRECTIONS
1. Start by combining lemon and honey with pepper. Set aside.
2. Add the green leaves into a bowl, add in the lemon mix. Toss to combine.
3. Pour tossed salad into a serving bowl.
4. Top with sliced egg & smoked fish. Enjoy.

Prep Time 10mins, 1Serving

296Calories, 10gFat, 25gCarbs, 30gProtein

CUCUMBER & TOMATO SALAD

INGREDIENTS
• 3 cups chopped cucumber
• 2 cups chopped tomato
• 2 tablespoons chopped scent leaf
• Pepper - to taste
• 2 teaspoons vinegar or fresh lemon juice
DIRECTIONS 1. Gently combine all ingredients in a large bowl. Serve immediately.

Prep Time 10mins, 1Serving

116Calories, 1gFat, 27gCarbs, 5gProtein

CARROT SALAD
INGREDIENTS
• 2 large size carrots
• 1 cup chopped purple or green cabbage
• 1 cup sweet corn
• Salt and pepper to taste
• 2 tablespoons fresh squeeze lemon juice.
DIRECTIONS
1. Wash the carrots and pat dry.
2. Using a hand held grater, food processor or spiral peeler, grate or shave the carrots.
3. Combine carrot with all left over ingredients Serve as a side or with your choice of smoked fish or
boiled eggs
Prep Time 10mins, 1Serving
228Calories, 2gFat, 54gCarbs, 7gProtein

CAULIFLOWER SALAD
INGREDIENTS
• 1 head cauliflower (3 cups shaved)
• 2 large carrots
• 1 cup finely chopped cabbage (green or purple)
• ¼ cup minced onion
• Pepper - To Taste
• ¼ cup roasted cashew nut or groundnut (chopped)
DIRECTIONS
1. Start by grating cauliflower and carrot with a food processor or hand-held grater.
2. Pour grated cauliflower into a sieve, press down to remove excess fluid.
3. Combine grated cauliflower and carrot with cabbage and onion. Season with pepper.
4. Top salad with chopped nuts and serve

Prep Time 15mis, 2Servings

182Calories, 8gFat 24gCarbs, 9gProtein

WHOLE WHEAT PANACAKES

INGREDIENTS
DRY • ½ cup whole-wheat flour • ½ teaspoon baking powder • ¼ teaspoon baking soda
WET • 1 egg • ¼ cup whole milk • 1 teaspoon vegetable oil • ½ teaspoon vanilla extract.
DIRECTION
1. Thoroughly combine dry and wet ingredients in two separate bowls.
2. Pour wet ingredients into the bowl containing dry ingredients. Mix until just combined (resist the
urge to over mix, this will make the pancakes tough).
3. Let the batter rest for 10 minutes.
4. Coat a non-stick pan with a little oil and place on medium heat. Measure 1⁄4 cup of batter into the
pan to make one pancake.
5. Cook until the edges are dry and you see bubbles on the pancakes. Flip and cook until brown on
the other side.
6. Repeat steps 4 and 5 until done

Prep Time 30mins, 1Serving

356Calories, 12gFat, 47gCarbs, 16gProtein per serving

BAKED YAM FRIES

INGREDIENTS
• Fresh yam 300g (peeled, washed and cut into sticks)
• 1 tablespoons coconut oil
• Thyme and hot pepper - to taste
• 2 sprigs green onion (chopped)
DIRECTIONS
1. Preheat oven to 350F.
2. Line a baking tray with parchment or foil and set aside.
3. Pat dry and toss the yam with leftover ingredients.
4. Arrange on oven tray and drizzle over residual oil.
5. Bake for 35-40 minutes or until tender. Serve warm.

Prep Time 55mins, 2Servings

246Calories, 7gFat, 44gCarbs, 0gProtein per serving.

Note: This recipe can also be modified using cocoyam, sweet or Irish potatoes.

MIXED VEGETABLE
INGREDIENTS
• ½ cup water
• 1 tablespoon cornstarch or flour
• Black pepper – to taste
• 1 tablespoon vegetable oil
• 2 cups broccoli
• ½ cup onion – sliced
• 1 cup carrot – sliced • 1 cup green beans – trimmed
• 1 cup mushrooms – sliced
DIRECTIONS
1. Combine first 4 ingredients in a small bowl; stir until well combined. Set aside.
2. Heat oil in a large pot over high heat. Add in all the vegetables and stir-fry for 2 minutes.
3. Add broth mixture from step 1. Stir-fry for 1-2 minutes. Serve warm

Prep Time 20mins, 2Servings

178Calories, 8gFat, 24gCarbs, 7gProtein

CAULIFLOWER FUFU
INGREDIENTS
• 1 cup chopped cauliflower
• ⅓ cup garri
• ¾ cup water
DIRECTIONS
1. In a blender, combine cauliflower with 1 cup water. Blend until smooth.
2. Pour mixture into a pot and place on medium heat.
Stir with a rolling pin until hot and bubbly. Stir in the garri until dough forms.
Cool slightly and serve.

Prep Time: 15mns 1serving

209Calories, 1gFat, 48gCarbs, 3gProtein

SHRIMP FRIED RICE

INGREDIENTS
• 1½ cups brown rice
• 2 cups green beans
• 3 cups chopped carrots
• 1 cup sweet corn
• 1 green bell pepper (chopped)
• 1 medium onion (chopped)
• 1 teaspoon white pepper
• 1 teaspoon curry powder
• 1 teaspoon thyme powder
• 2 tablespoons vegetable oil
• 300 grams shrimp
• 1 seasoning cubes

DIRECTIONS
1. Wash the rice until water runs clear.
2. Bring 8 cups of water to a boil and add in washed rice. Boil on medium-high heat uncovered for 35
minutes.
3. Drain water from boiled rice. Cover pot tightly and leave for another 15 minutes.
4. Season shrimps with salt and pepper. set aside
5. Place a large pot on medium heat, add in oil. Add in sliced onion and stir-fry until onion is fragrant.
6. Add in spices (thyme, curry, seasoning cube, white pepper) and stir fry for another 2 minutes.
7. Add in all vegetables including bell pepper. Stir-fry for 2 minutes. Stir in shrimp.
8. Add cooked rice to shrimp/veggie. Stir until well combined. Taste and adjust for seasoning.
9. Reduce heat to low, cover pot and cook for 2 more minutes.

Prep Time 50mins, 6Servings

367Calories, 8gFat, 58gCarbs, 18gProtein per serving

MOIMOI
INGREDIENTS
• 1 cup brown beans – cleaned
• 1 red bell pepper (tatashe)
• ½ large onion
• 1 egg
• 2 tablespoons coconut oil
• ½ teaspoon each (thyme and ginger powder)
• Aluminum pan, ewe-eran or ramekins for steaming
DIRECTIONS
1. Soak the beans in large amount of water overnight. Rinse and drain.
2. Combine drained beans, red pepper and onion in a blender. Add in 2/3 cup water, puree to a
smooth paste.
3. Pour the batter into a large bowl, Add in coconut oil, crack in eggs. Whisk until all ingredients are
well incorporated and batter is smooth.
4. Portion batter into ramekins or moi moi leaves. Steam for 35 minutes.
Prep Time 1hr15mins, 2Servings
450Calories, 17gFat, 52gCarbs, 22gProtein

SWEET POTATES FRITTERS

INGREDIENTS
• 1 medium sweet potato (300g)
• 6 large shrimps – chopped
• 1 cup chopped bell pepper (tatashe)
• Salt and pepper - to taste
• 1 egg
• 1 tablespoon flour
• 1 teaspoon coconut oil (substitute vegetable oil)
DIRECTIONS
1. Wash and peel the potato.
2. Using a hand held grater or food processor, grate the potato.
3. Thoroughly combine left over ingredients (except the oil) with the grated potato.
4. Heat a large griddle or frying pan on medium-high heat, add in the oil.
5. Scoop about half a cooking spoon of the mixture into the oil and flatten to form a circle. Repeat to
fill the pan. Fry on both side until golden (6-8 minutes)

Prep Time 20mins, 1Serving

489Calories, 11gFat. 74gCarbs, 25gProtein

WHOLE WHEAT JOLLOF SPAGHETTI

INGREDIENTS
• 2 tablespoons vegetable oil
• 1 maggi cube
• ½ cup sliced onion
• 3 tablespoons tomato paste (puree)
• 1 tablespoon each curry and thyme
• 2 bay leaves
• Pepper – to taste
• 375 grams whole wheat spaghetti
• 4 cups sliced carrots
DIRECTIONS
1. Place a pot with a tight-fitting lead on medium heat, add in oil and heat up for 1 minute, add in
chopped onions and fry until translucent.
2. Add in the tomato paste and bay leaves; stir-fry for about 3 minutes. Add in Maggi cube, thyme,
curry, pepper and salt. Combine.
3. Add in 3 cups of water. Cover and bring to a rolling boil.
4. Add in the pasta. Reduce heat to low-medium. Cover and leave to cook for 15 - 20 minutes or until
pasta is cooked through. Stir in chopped carrot.
5. Remove the pot from heat and stir. Remove and discard the bay leaves to serve.

Prep Time 45mins, 4Serving

436Calories, Fat10g, 81gCarbs, 15gProtein
BULGUR JOLLOF
INGREDIENTS
• 2 cups bulgur wheat
• 3 tablespoons coconut oil
• ½ medium onion (thinly sliced)
• 2-3 bay leaves
• 2 heaped tablespoons tomato paste (puree)
• 1 teaspoon each thyme & curry
• 2 knorr chicken cubes
• 1 teaspoon pepper powder
• 1 teaspoon ginger powder
DIRECTIONS
1. Wash bulgur under running water and pour into a large pan. Add in 6 cups of water and boil on
medium heat for 15 minutes. Remove from heat and drain out excess water.
2. Place a large pan on medium-high heat. Add and Heat up oil. Add in onion and bay leaves, stir-fry
until onion is translucent and fragrant (3-4 minutes). Add tomato paste and stir to combine. Reduce
heat to low. Cover pot and leave to cook for 10 minutes
3. Add in spices and 1/2 cup water. Stir thoroughly to combine. Add in Bulgur, stir-fry on medium-
high heat for 4-5 minutes. Cover pan and turn off heat. Leave pan covered for another 10 minutes.

Prep Time 40mins, 4Servings

358Calorie, 11gFat, 58gCarbs, 9gProtein

OVEN ROAST CHICKEN

INGREDIENTS
• 5 chicken breasts (150g each)
• 1 tablespoon Onion powder
• 1 tablespoon Garlic powder
• 1 tablespoon thyme
• 2 tablespoon vegetable oil
• Pepper – to taste
DIRECTIONS
1. Combine all spices and seasoning in a small bowl.
2. Preheat oven to 350 degrees.
3. Line a baking tray with parchment or foil and set aside.
4. Pat dry chicken breasts. Season generously with spice combination from step 1.
5. Place chicken on oven tray and bake for 35 minutes or until no longer pink

Prep Time 10mins, Cook Time 30mins, 5Servings

228Calories, 7gFat, 3gCarbs, 35gProtein
STEWED PLANTAIN
INGREDIENTS
• 1 semi ripe plantain (180g) (peeled and cubed)
• 2 medium size tomatoes (cubed)
• ¼ cup chopped onion
• 1 teaspoon minced garlic
• 1 teaspoon vegetable oil
• 1 scotch bonnet pepper (ata-rodo)
• 8 medium shrimps (90g)
DIRECTIONS
1. Place a small size pot on medium heat. Add oil and heat for 1 minute.
2. Add in the onion and garlic. Stir-fry for 2-3 minutes until the onion becomes translucent
3. Add in 1.5 cups water and left over ingredients except shrimps & flour. Simmer for 15 minutes.
4. Add in the flour and shrimps. Stir. Simmer for another 4 minutes. Serve warm

1Serving
414Calories, 12gFat, 20gProtein, 17g Carbs

CHICKEN STIR FRY

INGREDIENTS
• 1 portion roast chicken
• ½ teaspoon black or cameroon pepper
• 1 teaspoon olive oil (substitute coconut or vegetable oil)
• 2 cups sliced bell pepper (tatashe)
• 2 cups sliced cabbage
• 1⁄4 cup onion – thinly Sliced
DIRECTIONS
1. Place a large skillet on high heat; heat up the oil, and onion and stir-fry until translucent.
2. Add in left over ingredients and stir-fry for 3 more minutes. Serve by itself, with boiled brown rice
or bulgur

Prep Time 10mins, 1Serving

396Calories, 12gFat, 30gCarbs, 40gProtein

BAKED SPICY CROAKER

INGREDIENTS
• 1 medium size whole croaker fish (350g)
• ½ medium onion
• 1 - 2 hot peppers
DIRECTIONS
1. Pulse onion and pepper in a blender to a coarse paste
2. Preheat oven to 350F
3. Line a clean baking tray with foil paper. Set aside.
4. With a knife, cut horizontal slits in the fish on both sides. Rub in mixture from step one.
5. Place fish on oven tray. Bake for 20-25 minutes or until fish is cooked through. Serve alone or with
a side of salad

Prep Time 10mins, Cook time 30mins, 1Serving

429Calories, 11gFat, 15gCarbs, 65gProtein

TOFU STIR FRY

INGREDIENTS
• Cubed tofu - 150g
• ½ teaspoon pepper
• 1 teaspoon oil
• ¼ cup sliced onion
• 2 cups chopped spinach (or other leafy green)
• 2 cups sliced tomatoes
DIRECTIONS
1. Place the cubed tofu in a large bowl, season with some pepper. Toss to combine.
2. Set a large pan on medium heat and add in the oil. Add in seasoned tofu, cook on all sides until
brown.
3. Add in left over ingredients. Stir-fry for 3 minutes. Serve warm.
Prep Time 25mins, 1Serving
365Calories, 16gFat, 36gCarbs, 25gProtein

TILIPIA SOUP
INGREDIENTS
• 1 whole tilapia 200g (gutted, cleaned and cut)
• 2 - 3 cups water
• 1 teaspoon ground pepper
• 1 tablespoon scent leaf (efirin or basil)
• 1 tablespoon fresh sliced ginger
• 2 tablespoons fresh chopped onions
• 1 cube maggi
DIRECTIONS
1. Combine ingredients (except fish) in a medium pot and place on medium-high heat. Bring to a
boil.
2. Add in fish, cover the pot and simmer on medium heat for 15 minutes

Prep Time 25mins, 1Serving

221Calories, 5gFat, 4gCarbs, 41gProtein

GOAT PEPPERSOUP
INGREDIENTS
• 3 cups cubed goat meat (400g)
• ⅓ cup onion – Minced
• 1 tablespoon grated ginger
• 1 tablespoon minced garlic
• 1-2 scotch bonnet peppers (ata rodo) (chopped)
• ¼ cup fresh scent leaf (efirin or basil)
DIRECTIONS
1. Set a medium size pot on low-medium heat; add in the washed goat, 1-cup water, onion, ginger
and garlic. Cover and simmer until meat is tender.
2. Add another 4 cups of water, chopped pepper and scent leave. Stir, taste and adjust for seasoning.
3. Cover and simmer for another 15 minutes.

Prep Time 1hr, 3Serving

185Calories, 3gFat, 4gCarbs, 31gProtein

UNRIPE PLANTAIN
INGREDIENTS
• 1 semi ripe plantain (180g) (peeled and cubed)
• 2 medium size tomatoes (cubed)
• ¼ cup chopped onion
• 1 teaspoon minced garlic
• 1 teaspoon vegetable oil
• 1 scotch bonnet pepper (ata-rodo)
• 1 cube maggi
• ½ teaspoon flour
• 8 medium shrimps (90g)
DIRECTIONS
1. Place a small size pot on medium heat. Add oil and heat for 1 minute.
2. Add in the onion and garlic. Stir-fry for 2-3 minutes until the onion becomes translucent
3. Add in 1.5 cups water and left over ingredients except shrimps & flour. Simmer for 15 minutes.
4. Add in the flour and shrimps. Stir. Simmer for another 4 minutes. Serve warm.

Prep Time 30mins, 1Serving

414Calories, 8gFat, 74gCarbs, 18gProtein

EFO RIRO (OIL FREE)

INGREDIENTS
• 3 cups Tomato Sauce (Check first)
• 2 whole mackerel fish (400g) (cleaned and cut into steaks)
• 2 tablespoons whole locust beans (iru)
• 10 cups chopped fresh spinach (tete - greens, kale, spinach or ugu)
• 1 red bell pepper (tatashe) – minced
DIRECTIONS
1. Place a large pot over medium heat.Add in ingredients except vegetable and minced tatashe.
2. Cover and simmer for 15 minutes. Remove fish from sauce and set aside
3. Add in chopped vegetable and tatashe. cover and simmer for another 3-4 minutes. Stir to
combine. Remove from heat and uncover the pot so as not to overcook the vegetables. Return fish
pieces to the pot.
Prep Time 20mins, Cook Time 25mins, 5Servings
249Calories, 12gFat, 17gCarbs, 20gProtein per serving

SEAFOOD OKRO (OIL FREE)

INGREDIENTS
• 2 cups Tomato sauce
• 2 tablespoons ground crayfish
• 6 cups freshly chopped okro
• 2 medium croaker fish (400g) (cleaned and cut into steaks)
• 16 shrimps (180g )
• 6 cups sliced ugu (tete, spinach or kale)
DIRECTIONS
1. Place a pot on medium heat, add in Nigerian sauce and 5 cups water. Stir.
2. Add ground crayfish, croaker. Simmer for 15 minutes.
3. Add in chopped okra, ugu and shrimp. Stir to combine. Taste and adjust for seasoning
4. Simmer uncovered for another 3 minutes.

Prep Time 5mins, Cook Time 25mins 6Serving

203Calories 4gFat, 20gCarbs, 25gProtein

CATFISH STEW (OIL FREE)

INGREDIENTS
• 2 large catfish – 500g (gutted and cleaned)
• 1 teaspoon cameroon or black pepper
• 2 cups Tomato sauce (check first recipe)
• ½ teaspoon thyme
• 1 teaspoon freshly grated ginger.
DIRECTIONS
1. Cut fish into steaks and pat dry. Season with pepper. Set aside.
2. Place a large pot on medium heat and add all ingredients including fish plus 3 cups water.
3. Simmer for 15 minutes or until fish is cooked through.

Prep Time 5mins, Cook Time 25mins, 6Servings

134Calories, 5gFat, 7gCarbs, 14gProtein

EGUSI SOUP (OIL FREE)

INGREDIENTS
• 1 cup egusi seed (melon seed)
• 4 cups chopped green vegetable (washed)
• 1 small onion
• 1 tablespoon ground pepper
• 2 tablespoons ground crayfish
• Cubed goat (400 grams)
• 1 cup shredded smoked fish (100 grams)
• 1 cup dried red prawn
DIRECTIONS
1. Combine goat meat with 3 cups of water and place on medium high heat.Boil until meat is tender.
2. While meat is boiling, chop and blend onion with egusi and 2 tablespoons of water. Set aside
3. Add more water into the cooked goat to double the volume.
4. Add in all left over ingredients except vegetable & egusi paste. Stir well to combine. Cover and
bring the mixture to a boil.
5. About 1 teaspoon at a time, scoop egusi paste into the boiling broth until all the egusi is in.
6. Simmer covered for another 10 minutes. Add in chopped vegetables, remove from heat

Prep Time 5mins, Cook Time 30mins, 6Servings.

FOOD PHOTO IDEAS

To further help, so you can have a hand on the meals, here are a few meal
pictures to fascinate food choice and picking.
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