Two days sample menu for muscles atrophy:
Day one
Breakfast: (Whole finger millet pap and bambara nut moimoi ogba):
- 2 cups finger millet pap.
- 2 cups bambara nut pudding (ogba).
- 1 cup onions.
- 1/2 cup tomatoes.
- 1 teaspoon pepper.
- 2 medium size bell pepper.
- 2 tablespoon Olive oil.
- 2 tablespoon honey to the pap.
Mid breakfast: (cucumber and carrot smoothie):
- 1 cup cucumber 🥒.
- 1/4 cup carrots 🥕.
- 1 cup skim milk.
- 4 dates.
Lunch: (sorghum swallow and baobab leaves soup with sardine fish 🐟):
- 2 cups sorghum moulds (tuwon dawa).
- 2 table spoon dried baobab levels.
- 3oz sardine.
- 1 tablespoon fermented locust beans ( dadawa).
- 1 teaspoon pepper (yaji).
- 2tablespoons onions paste.
- 2 tablespoons olive oil.
- 1 teaspoon crayfish powder.
- 1/4 tablespoon garlic and ginger.
- 1/4 cup pumpkin leaves.
- (kuka soup).
Mid Lunch (Apples) 2 small apples.
Dinner: (skinless chicken pepper soup):
- 8oz skinless chicken breast and thighs.
- 1/2 teaspoon garlic.
- 1 teaspoon ginger.
- 1/2 cup onions paste.
- 1/2 cup bell pepper paste.
- 2 tablespoons olive oil.
- 1/2 tablespoon mint leaves.
Bedtime (1 and 1/2 cup lemongrass tea:
- 2 tablespoon tablespoons honey 🍯.
Day two
Breakfast (Whole wheat and vegetable sandwich):
- 4 slices of whole wheat.
- 1 cup skim milk.
- 2 tablespoons honey.
- 1/2 cup cuts of cabbage.
- 1//2 cup cuts of lectuce.
- 1/2 cup fresh sliced tomatoes.
- 2 boiled eggs.
Mid breakfast (bananas and roasted groundnuts):
- 2 medium size ripe bananas.
- 1/2 roasted groundnuts.
Lunch: sweet potatoes and beans porridge with fish.
- 3 medium size sweet potatoes
- 1 cup boiled beans.
- 1/4 cup tomatoes paste.
- 1/2 cup bell pepper patse.
- 1/2 cup onions patse.
- 1 teaspoon pepper 🌶️.
- 1/2 teaspoon ginger.
- 1/2 teaspoon garlic.
- 3 tablespoons olive oil.
- 1 tablespoon fermented locustbeans (daddawa).
- 3 oz herring fish 🐟.
- 1 cup pumpkins leaves.
Mid lunch: (baobab fruit pulp).1 cup baobab fruit pulp (madaran kuka),:
- 3 tablespoons honey 🍯.
Dinner: (hungary rice swallow, acha and mixed vegetables soup):
- 1 and 1/2 cups of acha swallow (tuwon acha).
- 1 cup water leaves.
- 1/2 cup bitter leaves.
- 1/2 Spinach.
- 1 tablespoon crayfish 🦐.
- 1 teaspoon fermented locust beans.
- 2 oz lean beef.
- 3oz sea snail.
- 2 tablespoons olive oil.
- 1/4 tablespoon ginger.
- 1/4 tablespoon garlic🧄.
- 2 tablespoon grounded Mellon.
Bed time: (fruit salad):
- 1/2 cup sliced pawpaw.
- 1/2 cup sliced watermelon 🍉.
- 1 cup orange juice .