Eating healthy is important for staying strong and feeling good. In Nigeria, we have many delicious foods that can be part of a balanced diet.
Below are the samples of food you can emulate:
1. JOLLOF RICE & FRIED PLANTAIN
2. Pounded Yam and Egusi Soup
3. Eba and Ogbono Soup
4. Fried Rice and Chicken
5. Amala and Ewedu with Gbegiri Soup
6. Ofada Rice and Ayamase Sauce
7.Beans Porridge and Fried Plantain
8. White Rice and Tomato Stew
9.Akara and Pap (Ogi)
10. Spaghetti and Stew
11. Okro Soup and Eba
12. Pounded Yam and afang soup
13. Jollof Rice and Chicken
14. Boiled Yam and Vegetable
15. Roasted Plantain (Boli) and Groundnut
TIME TABLE TO FOLLOW
| Day | Breakfast | Best Time for Lunch | Lunch | Dinner | Snacks |
|---|---|---|---|---|---|
| Monday | 7:30 AM – Pap with moi moi | 1:00 PM | Jollof rice with grilled chicken and vegetables | 7:00 PM – Eba with egusi soup and fish | 10:00 AM – Fresh fruit (bananas, oranges) <br> 4:00 PM – Groundnuts |
| Tuesday | 7:30 AM – Yam porridge with vegetables | 1:00 PM | Fried rice with shrimp and coleslaw | 7:00 PM – Pounded yam with vegetable soup and beef | 10:00 AM – Fresh fruit (mangoes, pineapple) <br> 4:00 PM – Chin chin |
| Wednesday | 7:30 AM – Bread with scrambled eggs | 1:00 PM | Beans and plantain | 7:00 PM – Eba with okra soup and chicken | 10:00 AM – Fresh fruit (pawpaw, watermelon) <br> 4:00 PM – Coconut slices |
| Thursday | 7:30 AM – Akara with pap | 1:00 PM | White rice with stew and goat meat | 7:00 PM – Semovita with banga soup and fish | 10:00 AM – Fresh fruit (apples, oranges) <br> 4:00 PM – Roasted groundnuts |
| Friday | 7:30 AM – Boiled yam with fried eggs | 1:00 PM | Ofada rice with ayamase and vegetables | 7:00 PM – Plantain pottage with vegetables and beef | 10:00 AM – Fresh fruit (grapes, pineapple) <br> 4:00 PM – Cashew nuts |
| Saturday | 8:00 AM – Pancakes with honey | 1:00 PM | Jollof rice with fried fish and salad | 7:00 PM – Amala with ewedu and gbegiri soup, meat | 10:00 AM – Fresh fruit (oranges, bananas) <br> 4:00 PM – Garden eggs |
| Sunday | 8:00 AM – Beans porridge with bread | 1:00 PM | Coconut rice with grilled chicken and vegetables | 7:00 PM – Eba with ogbono soup and fish | 10:00 AM – Fresh fruit (watermelon, apples) <br> 4:00 PM – Boli |