1. You don’t have to follow it strictly : it’s
just a guide. Mix and match. Add your own
ideas. After all, you’re the one eating it. Just
make sure it’s healthy.

2. Eat small portions of carbohydrates at
every meal. For example, try not to eat more
than a cooking spoon of rice or beans. Don’t
eat more than 1 finger of boiled plantain or 2
slices of yam.

3. Stop when you’re full. Don’t force
yourself to finish your food. Don’t help your
husband or kids finish their food either.

4. If possible, get a digital kitchen scale.
Weigh your cereal. You won’t believe that 1
serving of some cereals are about 200
calories for 40g of cereal. Don’t eat more
than 2 servings of that cereal oh!

5. Snack on fruits e.g apples, avocados,
mangoes, etc. you can also snack on yoghurt.
Healthy Cereals are also a good snack. If
possible, always have a healthy snack in your
purse or handbag just I case you get hungry.
Don’t eat too many fruits though cos’ they also
contribute towards your daily calorie intake!

6. Don’t skip meals if possible. This can
make your body metabolism slow down and
you’ll find that you’re not losing weight.
Besides, when you skip meals, you might get
very very hungry and jump on a huge bowl of
eba!

7. Don’t drink your calories. A glass of juice
is about 100 – 120 calories depending on the
type. Opt for water or Green Tea.

8. Eat lots of vegetables.

9. Onions are great for weight loss. Cook
with lots of onions.

10. Don’t too much meat or chicken. In a
bid to avoid carbs, some people (including
myself) end up eating a lot of meat!

11. Prepare your lunch the previous evening
and take it to work or school. That way,
you control what YOU eat.

Breakfast* Lunch* Dinner*

Sun
day:
Spanish
omelette
and a slice
of toasted
bread
(optional) Jollof
rice (with
very little
oil) and
salad Moimoi,
chicken
and
coleslaw

Mo
nda
y:
Moimoi and
green tea
(you can
simply eat
the leftover
moi-moi
from the
previous
Sunday
evening)
Sweet
potato
with green
peppers
and carrot
porridge
(with
chicken or
fish)
Stir fry
vegetabl
es and
chicken.

Tue
sda
y:
Boiled eggs
and a slice
of toasted
whole wheat
bread
(optional) Beans,
fish and
veggie
porridge
(add
‘greens’,
carrots,
green
pepper,
etc)
Grilled
Fish
with
steamed
vegetabl
es

We
dne
sda
y:
Any healthy
breakfast
cereal (e.g
Special K,
Muesli, etc) Boiled
semi-ripe
plantain
with fish
and veggie
stew.
1/2
packet
of
noodles
with
chicken
and lots
of
carrots
and
green
pepper

Thu
rsd
ay:
Plain
yoghurt
mixed with
a few cubes
of your
favorite
fruit e.g
mango. (Add
a natural
sweetener
i.e Stevia if
available).
Eba/
Amala
with
either
okra soup
or
vegetable
soup
cooked
with fish
and very
very little
or Oil
Salad
and
boiled
egg.

Fri
day:
Quaker oats
with
skimmed
milk Ofada
rice,
green leaf
stew with
any meat
of your
choice.
Steamed
potatoes
and
chicken
stir fry

Sat
urd
ay:
Boiled
plantain and
fish stew Eba and
vegetable
soup. Pepper
soup and
yam.

All these
I will try my best