s a rule of thumb, to get 600 calories, u'll need to STAY OFF most CARBOHYDRATES BECAUSE THEY ADD SIGNIFICANTLY TO YOUR CALORIES. And if you must at all, please do rice and wheat amala, (in DIET Quantities). Use little or no palm oil, your best option at this point is olive oil. Foods you can eat regularly include: irish and sweet potato in fish (preferrably crocker, Kote) peppersoup, proteins, Vegetables. A lot of low fat fish (boiled or roasted). Roasted/boiled plantain is great too, Pap and moi-moi with honey is also good for you). As for the meal Replacement shake which requires you to use Skimmed milk or Soya milk, I would advise that you use Water instead and drink lots of water. Fruits and veg to eat regularly include pawpaw, watermelon, cucumber, carrots, lime, lemon,. Stay off bananas n apples n pineapple, they are higher in calories thank other fruits. NAIJA CALORIE COUNTER 1cup of cooked rice is 204kcal, 1 moimoi because of oil n pepper n curry in it is 256kca, 1 slice fried plantain is 68kca, 1 boiled corn is 123kca, 1 eko-pap is 9r1kca, sweet potato medium is 105kca, irish potato medium is 161kca, snail is 90kca ewedu is 97kca, okra soup is 105kca, 1cup wheatmeal flour is 455kca 1 medium size slice yam is 330kca 1 serving size croakerfish is 101-150kca 1 cup of beans is 199kca 1 ounce of goatmeat is 31kca n 3 oz is 120kca 1 plate of porridge with d oil,pepper n prawn is 550kca, 1 full cup/scoop of ugwu veg-pumpkin is 25kca, tomato is 20kca, canned sweetcorn is 60kca,

This is really hard-work. Which nigerian has the time to be calculating calories of food? I would advice anyone wanting to loose weight to minimize the portion of food consumed and also eat healthy diets like beans, fish, lean cuts of chicken and turkey without the skin, plantain, nuts, fruits and vegetables. And above all exercise, exercise and exercise because it is very important.