Here's a meal plan focusing on foods that do not spike insulin levels, suitable for someone in
Ghana:
Weekly Meal Plan
Day 1
Breakfast:
Scrambled eggs with spinach and tomatoes
A small serving of avocado
Lunch:
Grilled chicken breast
Steamed kontomire (cocoyam leaves) and green beans
A small portion of brown rice
Snack:
A handful of cashews
Dinner:
Baked tilapia
Mixed vegetable stir-fry (carrots, bell peppers, zucchini)
Banku (made with a small portion of corn and cassava dough)
Day 2
Breakfast:
Greek yogurt with chia seeds and a few slices of fresh pawpaw
Lunch:
Lentil stew with spinach and carrots
A side salad with cucumber and tomatoes
Snack:
Sliced cucumber with hummus
Dinner:
Beef stew with green leafy vegetables (e.g., kontomire)
Cauliflower rice
Day 3
Breakfast:
Omelette with onions, peppers, and mushrooms
A small portion of fresh fruit (e.g., a few slices of mango)
Lunch:
Grilled tilapia
Steamed kontomire and kale
A small portion of millet
Snack:
Apple slices with peanut butter
Dinner:
Chicken and vegetable curry (zucchini, carrots, green beans)
A small portion of brown rice
Day 4
Breakfast:
Smoothie with spinach, banana, and coconut milk
A boiled egg
Lunch:
Chickpea and vegetable salad (cucumbers, tomatoes, red onion)
A side of roasted sweet potatoes
Snack:
Carrot sticks with guacamole
Dinner:
Grilled beef skewers (kebabs)
Mixed vegetable stir-fry
A small portion of quinoa
Day 5
Breakfast:
Scrambled eggs with bell peppers and onions
A small serving of avocado
Lunch:
Black-eyed pea stew with tomatoes and spinach
A side salad with lettuce, cucumber, and carrots
Snack:
A handful of peanuts
Dinner:
Baked chicken thighs
Roasted vegetables (carrots, zucchini, bell peppers)
Brown rice
Day 6
Breakfast:
Greek yogurt with chia seeds and a few slices of fresh pawpaw
Lunch:
Grilled tilapia
Steamed green beans and broccoli
A small portion of millet
Snack:
Sliced cucumber with hummus
Dinner:
Beef and vegetable stir-fry (carrots, bell peppers, zucchini)
Cauliflower rice
Day 7
Breakfast:
Omelette with onions, peppers, and mushrooms
A small portion of fresh fruit (e.g., a few slices of mango)
Lunch:
Grilled chicken breast
Steamed spinach and kale
Quinoa
Snack:
Apple slices with peanut butter
Dinner:
Chicken and vegetable curry (zucchini, carrots, green beans)
A small portion of brown rice
Notes:
1. Hydration: Drink plenty of water throughout the day. Herbal teas and water with lemon
can also be included.
2. Portion Control: Pay attention to portion sizes, especially with higher-carb foods like
brown rice, millet, and sweet potatoes.
3. Preparation: Preparing meals in advance can help save time and ensure you stick to the
plan.
4. Local Substitutions: If certain ingredients are not available, look for local alternatives
that fit the same nutritional profile.
