- High Fiber
- Low sodium
- Moderate carbohydrate
- Low Fat
- Moderate Protein
- High anti-inflammatory and oxidative agent
- Adequate vitamin A, adequate calcium
- Vitamin D
Day One
Breakfast (finger millet pap and moi moi)
- 3 cups finger millet
- 2 cups beans
- 2 tablespoon crayfish
- 2 tablespoon olive oil
- 1 big bell pepper 🌶️
- 1 cup onion 🧅.
Mid Breakfast (1 cucumber 🥒)
- 1 medium size cucumber 🥒.
Lunch (yam amala and jute or okra and tomatoes fish sauce)
- 2½ cup amala
- 1 cup jute soup
- ½ cup tomatoes 🍅 sauce
- 2 oz sardine fish🐟
- 2 table spoon olive oil
Mid Lunch (carrots)
- 3 small finger size carrots
Dinner (beans porridge)
- 2 cups beans
- 1 tablespoon olive oil
- 3 Oz fish
- 1 cup spinach ☘️
- 1 teaspoon fermented locust beans (daddawa)
- ½ cup bell pepper 🌶️. ¼ cup
Bed Time (green cabbage tea)
- 2 cups green tea with 1 teaspoon green tea powder
Day Two
Breakfast (millet pap and fish sauce)
- 3 cups millet pap
- 5 Oz fish 🐟
- 1 cup bell pepper 🌶️, ½ cup onions, ½ cup tomatoes 🍅.
- 2 tablespoon olive oil
- 2 cups green beans
- 2 tablespoon olive oil.
Mid Breakfast (avocado)
- 1 small avocado
Lunch (rice 🍚 and beans and vegetables soup 🥗)
- 1 cup rice 🍚, 2 cups beans
- 1 cup spinach, 1 cup pumpkins leaves (ugu)
- ½ cup tomatoes
- 1 cup bell pepper 🌶️. 1 cup onions 🧅
- 1 table spoon olive oil
- 3 Oz chicken breasts 🍗
- Mid Lunch (cabbage and carrots salad)
- 1 cup cabbage and carrots salad
Dinner (Hungary rice porridge)
- 2 cups Acha porridge
- 2 cups pumpkin leaves, ½ cup bell pepper 🌶️.
- 2 tablespoon crayfish, 3 tablespoon olive oil.
- 5 Oz chicken tights
Bed Time (tumeric tea)
- 2 cups tumeric tea of 1 table spoon tumeric power.
Day Three
Breakfast (boiled unripe plantain and egg sauce)
- 1 big unriped plantain
- 2 eggs, 3 tablespoon olive oil
- ½ cup onion 🧅, ½ cup bell pepper 🌶️.
- 2 tablespoon tomatoes patse
- ½ cup cabbage.
Lunch (sorghum swallow and baobab soup)
- 2 cups sorghum swallow (tuwon dawa)
- 2 cups of baobab soup (Luka)
- 5 Oz fish 🐟, 2 tablespoon olive oil
- 1 tablespoon crayfish🦐, 1 tablespoon locust beans (daddawa)
Mid Lunch (grapes)
- 20 – 25 grapes 🍇
Dinner (moi moi and millet pap)
- 2 cups moi moi
- 2 cups millet pap
Bed Time (green tea)
- 2 cups green tea of 1 teaspoon green tea powder
Day Four
Breakfast (whole wheat bread sandwitch and green tea)
- 2 slices of toasted bread 🍞
- ¼ cup sliced ripe tomatoes 🍅
- 1/2 cup cabbage and cucumber 🥒
- 2 cups ginger tea of 1 teaspoon green tea powder, 2 eggs
Mid Breakfast (apple)
- 2 small apples 🍏🍏
Lunch (amala and unriped plantain with fish vegetable soup)
- 2 cups amala (unriped plantain)
- 2 cups spinach, 1 cup pumpkin leaves
- ½ tablespoon Tomatoes 🍅, 1 cup bell pepper 🌶️
- 2 tablespoon crayfish
- 2 tablespoon olive oil and 2 Oz beef liver
Mid Lunch (cucumber 🥒)
- 1 medium size cucumber
Dinner (chicken cabbage sauce)
- 10 Oz skinless chicken
- 2 cups shredded cabbage
- ½ cup carrots
- ½ cup peas
- ½ cup bell pepper 🌶️
Bedtime (green tea)
- 2 cups green tea of 1 tablespoon green tea powder
Day Five
Breakfast (Acha pudding and beans )
- 2 cups Acha pudding, 2 cups boiled beans
- 1 cup of mixed vegetable sauce 🥗.
Mid Breakfast (garden egg)
- 1 medium garden egg.
Lunch (Acha porridge)
- 1 cup cooked acha
- ½ cup bell pepper 🌶️, 1 cup onions 🧅.
- 1 tablespoon crayfish 🦐.
- 1 cup spinach and 2 tablespoon olive oil.
Mid Lunch (fura and soya beans milk)
- 1 cup fura, 1 cup soyabeans milk, (sugar free)
Dinner (yam amala and jute soup)
- 2 cups amala
- ½ cup jute soup
- 3 Oz goat meat
- 2 olive oil
Bed Time (tumeric tea)
- 2 cups turmeric tea of 1 teaspoon turmeric powder
Day Six
Breakfast (millet pap and soft fried kosai)
- 2½ cups millet pap,
- ½ cup onion 🧅, ½ cup bell pepper
- 1 tablespoon olive oil or soy oil
Mid Breakfast (moringa leaves salad 🥗)
- 2 cups of mixed moringa leaves salad
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 (cucumber 🥒)
- 1 medium size cucumber
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
Day Seven
Breakfast (tamba pap and moi moi)
- 3 cups finger millet pap,
- ½ cups moi moi
Mid Breakfast (carrots)
- 2 medium size carrots
Lunch (jollof rice and vegetable)
- 2 cups rice 🍚
- 1 cup amaranths, 1 cup pumpkin leaves
- 3 tablespoon olive oil, 3 Oz chicken skinless.
- ½ cup onions, ½ cup bell pepper
- 1 tablespoon crayfish 🦐.
Mid Lunch (cucumber)
- 1 medium size cucumber
Dinner ( Acha porridge)
- 2 cups Acha
- 1 cup amaranthus, 1 cup pumpkin leaves
- 1 teaspoon crayfish
- 1 tablespoon fermented locust beans (daddawa)
- 1 teaspoon olive oil
- 2 cups onions, 1 cup bell pepper 🌶️
Bed Time (green tea)
- 2 cups green tea of 1 tablespoon green tea powder.
NOTE: Avoid the intake of sugary foods, fats especially saturated fats such as butter and margarine and fats from animals. Avoid carbonated drinks such as coke and Fanta, avoid refined foods like cuscus, macaroni and spaghetti. Limits wheat and wheat products such as white bread and cakes. Avoids fried and roasted hard foods. Avoid citrus such as oranges, lime, and lemon, avoid acidic and sour taste foods. Limits salt intake and gaseous foods. Avoid skipping meals and don’t over feed the stomach. Don’t lay down immediately after eating.
Eat a lot of vegetables as recommended by your dietician, drink enough water at least 8 to 10 glasses a day. Go for whole grains and cereals, eat more of unsaturated fats such as olive oil, fish oil and avocado, they are high in omega3 fatty acids. Eat whole fruits and avoids excess fruits juices. Cook foods by boiling, stewing and steaming. Increase level of physical activities by walking and carrying home activities. Find time to always relax and have enough rest to avoid stress. Follow your Doctor and Dietician for your medication and dietary management.
Dietitian +2348137323444 www.aishanutridiet.xyz YouTube Aisha Nutria Diet