Note: Find list of in-between snacks in the guideline note attached to this meal plan.
WEEK 2
DAYS BREAKFAST IN- LUNCH IN-BETWEEN DINNER
7-8am BETWEEN 1-2pm 6-7pm
SUNDAY 3 thin slices of bread 200g of 240g of Agidi +
(with avocado Ofada/Basmati seasoned Veg
feelings) + tea bag + rice + Ofada stew (Onions, Pepper,
skimmed milk + grilled skinned Garlic, Ginger)
Chicken breast
Or (85g) Or
Replacement meal Replacement meal
shake shake
MONDAY 200g of Stir fry wheat 150g of stewed 200g of swallow +
pasta (garnished beans + 100g of Eforiro Soup+ 60g
with dices of carrot, boiled yam + 90g of beef
cucumber and of fish
mushroom) + 90g of Or
fish Replacement meal
shake
Or
Replacement meal
shake
TUESDAY 100mls of oatmeal + 200g of jollof rice 150g of Irish
skimmed milk + dices + 60g of beef stew potatoes + mixed
of (lean meat) + veg sauce + 90g of
cucumber/apple/ban salad (with fish
ana/grapefruits/egg skimmed milk)
white Or
Replacement meal
Or shake
Replacement meal
shake
WEDNESDAY 3 thin slices of Bread 150g of roasted 200g of swallow +
+ ½ Avocado (for sweet potatoes + Ewedu/mixed
filling) + egg (1 veg sauce (lettuce, okro + 90g of fish
whole) + a tea bag + cabbage, fresh
skimmed milk tomatoes and Or
pepper, onions, Replacement meal
Or garlic, ginger, 1 shake
Replacement meal whole egg)
shake
THURSDAY 240g of moin-moin + 200g of yam 240g of Agidi/Eko
200g of pap potage + + skinless chicken
seasoned veg + (85g) pepper soup
Or 90g of fish
Replacement meal Or
shake Replacement meal
shake
FRIDAY 100g of breakfast Low carb Tortilla 200g of swallow +
cereals + skimmed wrap stuffed with veg soup + 60g 0f
milk + 2tsp soy (lettuce, carrot, fish
powder + pieces of cabbage,
banana/ coconut Skinned grilled Or
flakes/ diced apple + chicken, tomatoes) Replacement meal
2 egg white shake
Or
Replacement meal
shake
SATURDAY 4 crackers biscuit + a 200g Porridge Cat fish pepper
tea bag + skimmed beans + veg + soup (1 portion) +
milk 100g of plantain + 150g of boiled rice
90g of fish
Or replacement meal Or replacement
shake meal shake
