Seven Days Sample Menu Plan For Weight Loss

 

1. Low Calories (1200-1350)
2. High Fiber
3. Low carbohydrate
4. Low Fat
5. Moderate Protein
6. High anti-inflammatory and oxidative agent
7. Vitamin C, K zinc and B vitamins
8. Vitamin D.

Day One

Breakfast (whole wheat bread and green tea with skim milk)

• 3 slices whole wheat bread🍞

• 1 cup skim milk🥛

• 3 cups green tea with 1 tablespoon green tea powder

• 1 tablespoon honey🍯

Mid Breakfast (1 small apple)

• 1 small apple🍏

Lunch (rice and beans with tomatoes fish sauce and cabbage)

• 1 cup rice🍚

• ½ cup tomatoes sauce

• 1 cup boiled beans

• 2 oz sardine fish🐟

• 2 table spoon olive oil

• ½ cup shredded cabbage

Mid Lunch (2 small carrots)

• 2 small finger size carrots

Dinner (moringa salad)

• 1 cup cooked moringa salad🥗

• ½ cup sliced tomatoes🍅

• ½ cup groundnut flake (grounded) kulikuli

• ½ cup bell pepper 🌶️

• ¼ cup onions🧅

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Bed time (turmeric tea)

• 2 cups turmeric tea with 1 teaspoon turmeric powder

• 1 table spoon honey🍯

Day Two

Breakfast (boiled potatoes, egg white sauce and green tea)

• 2 small size sweet potatoes🥔

• 2 egg white🥚

• 1 cup bell pepper, ½ cup onions, ½ cup tomatoes

• 1 tablespoon olive oil

• 2 cups green tea of 1 teaspoon green tea powder

• 1 tablespoon honey

Mid Breakfast (avocado)

• 1 small avocado

Lunch (acha swallow and baobab soup [kuka])

• 1 cup acha swallow (tuwon acha)

• 1 cup baobab soup (kuka) of 2 tablespoon baobab powder

• 1 teaspoon pepper, 1 teaspoon onions

• 1 teaspoon of locust beans (daddawa)

• 1 table spoon olive oil

• ½ teaspoon ginger powder, ½ teaspoon garlic

• 2 oz fish🐟

Mid Lunch (1 medium cucumber)

• Medium size cucumber 🥒

Dinner (cabbage sauce)

• 1 cup shredded cabbage

• 1 bell pepper🌶️,1 cup onions 🧅,½ cup tomatoes

• 2 tablespoon olive oil and 2 oz chicken (skinless)

Bed Time (green tea and lemon)

• 2 cups green tea of 1 teaspoon green tea powder

• 1 teaspoon lemon juice

Day Three

Breakfast (millet pap and moi moi)

• 2 cups whole millet pap

• 1 cup moi moi

• 1 table spoon honey🍯

Mid Breakfast (skim yoghurt)

• 1 cup skim yoghurt

• 1 tablespoon honey 🍯

Lunch (tuwon rice and mixed vegetable soup)

• 1 cup rice swallow (tuwon shinkafa)

• 1 cup bell pepper🌶️,1 cup onions 🧅,2 tablespoon olive oil

• 2 cups pumkin leaves (ugu), 1 cup amaranthus (alaiyaho)

• 2 tablespoon crayfish🦐, 1 tablespoon locust beans (daddawa) 

• 2 oz chicken (skinless) 🍗

Mid Lunch (1 small orange)

• 1 small ripe orange🍊

Dinner (fruits salad) 1 and half cups

• ½ cup pawpaw

• ½ cup water melonb🍉

• 1 small banana🍌

• 1 small apple🍏

Bed Time (turmeric tea)

• 2 cups turmeric tea of 1 teaspoon turmeric powder

• 1 teaspoon lemon juice, 1 teaspoon honey

Day Four

Breakfast (whole wheat bread sandwitch and ginger tea)

• 1 cup skim milk 🥛

• 2 slices of toasted bread 🍞

• ¼ cup sliced ripe tomatoes 🍅

• 1/2 cup cabbage and cucumber 🥒

• 2 cups ginger tea of 1 teaspoon dried ginger, 1tablespoon honey 🍯

Mid Breakfast (skim milk)

• 1 cup skim milk

Lunch (beans porridge)

• 1/2 cup beans

• ½ cup sliced onions 🧅,1 cup bell pepper 🌶️

• 1 tablespoon Tomatoes

• 1 cup amaranthus, 2 tablespoon crayfish

• 2 tablespoon olive oil and 2 Oz beef liver

Mid Lunch (cucumber 🥒)

• 1 medium size cucumber

Dinner (jollof rice and fish)

• 1 cup jollof rice

• 1 cup lettuce

• 2 Oz fish 🐟

Bedtime (banana)

• 1 medium size banana 🍌

Day Five

Breakfast (finger millet pudding and skim milk)

• 2 cups finger millet pudding

• ½ cup skim milk and 1 tablespoon honey 🍯.

Mid Breakfast (grapes 🍇)

• 10 – 15 grapes 🍇.

Lunch (Acha porridge)

• 1 cup cooked acha

• ½ cup bell pepper 🌶️, 1 cup onions 🧅.

• 1 tablespoon crayfish 🦐.

• 1 cup amaranthus and 2 tablespoon olive oil.

Mid Lunch (Africa star apple (agualuma)

• 2 medium agualuma

Dinner (carrots 🥕and onions soup)

• 1 cup shredded carrots

• 1 cup onions, 1 cup bell pepper 🌶️

• 1 teaspoon ginger, 1 teaspoon garlic 🧄

• 1 tablespoon olive oil

• 2 Oz shredded skinless chicken breasts.

Bed Time (green tea and lemon 🍋)

• 2 cups green tea of 1 teaspoon green tea powder

• 1 teaspoon lemon 🍋

Day Six

Breakfast (unripe plantain and fish sauce)

• 1 medium size boiled unripe plantain

• ½ cup tomatoes 🍅, ½ cup bell pepper, 1 cup onions

• 1 tablespoon olive oil

Mid Breakfast (avocado 🥑)

• 1 small avocado pear

Lunch (rice 🍚 and tomatoes sauce and coleslaw)

• 1 cup boiled rice 🍚

• 1 cup tomatoes sauce 🍲

• 1 cup coleslaw (cabbage and carrots 🥗)

• 2 oz fish 🎏

Mid Lunch (watermelon 🍉)

• 1 cup watermelon 🍉

Dinner (vegetable salad 🥗)

• 1 cup cucumber 🥒

• 1 cup carrot 🥕, 1 cup cabbage, 1 cup lettuce 🥬

• 1 teaspoon lemon (fat free salad cream)

Bed Time (green tea)

• 2 cups green tea of 1 teaspoon green tea powder

• 1 teaspoon honey 🍯

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Day Seven

Breakfast (egg white sauce and tea)

• 3 egg white

• 2 cup cabbage

• 1 cup bell pepper, ½ cup tomatoes 🍅, ½ cup onions 🧅

• 1 tablespoon olive oil

• 2 cups green tea of 1 teaspoon green tea powder

• 1 teaspoon honey 🍯

Mid Breakfast (grapes)

• 18 grapes

Lunch (yam amala and okra fish soup)

• 1 cup amala

• 1 cup okra soup

• 2 Oz fish 🎏

Mid Lunch (banana 🍌)

• 2 small banana 🍌

Dinner ( chicken 🍗soup)

• 3 Oz skinless chicken

• 1 cup bell pepper 🌶️, 1 cup onions, ½ cup tomatoes 🍅

• 1 teaspoon ginger, 1 teaspoon garlic 🧄

• ½ cup carrot 🥕, ½ cup peas

• 1 teaspoon olive oil

Bed Time (herbal tea)

• 2 cups of herbal tea of 1 teaspoon mixed herbs

• 1 tablespoon honey 🍯

NOTE: Avoid fried food, because they are hard to digest, avoid carbonated drinks (coke, fanta etc.), avoid alcohol, avoid processed food such as processed meat, avoid sugar juice and drinks, because they increase calories to the body and are less in fiber, avoid sweets and dissents because they increase calories and fat to the body (such as candies, chocolate, ice cream etc.), limit salt intake to prevent excess sodium in the body which may leads to cardiovascular disease and obesity (only sea salt is allowed), avoid junks such as cake, burns, fried potatoes, pizza, doughnut etc, they can cause damage to the entire system, as they are either high in salt, fat or sugar. It is more of great to eat a healthy diet (well balanced), rich in fruits and vegetables, whole grain, low fat, low salt and low sugar, exercise regularly, increase level of physical activities to burn fat, go for good fat and oil (olive oil, avocado, soybeans oil are unsaturated fat), go for fish (herring, sardine, mackerel etc. are rich in omega3 fatty acid), avoid cat fish because it contains omega6 fatty acid which is not good for the heart, go for roasted unsalted nuts and seeds (almond, cashew etc.), go for fat free, sugar free milk and milk products such as cheese and yoghurt.

Dietitian +2348137323444  YouTube Aisha Nutria Diet

gmail: [email protected] ✉️