WEEK ONE MEAL PLAN

Detox every morning is a cup of green tea mixed with one tablespoon of fresh ginger juice.

Day 1

Breakfast

10am. 2 boiled eggs + 2 slices of whole grain bread spread with one tablespoon of unsweetened
peanut butter each + one cup of green tea (no sugar or milk).

Lunch

2pm. One cup of eba or unripe plantain swallow + 2 cooking spoons of vegetable soup (efo riro,
afang or edikaikong soup) + one fish tail or middle + one avocado.

Dinner

7:30pm. 2 boiled unripe plantains + 2 cooking spoons of leftover vegetable soup with fish + one
avocado.

Day 2

Breakfast

10am. A small bowl of greek yoghurt topped with apple slices (use one apple only), 2 tablespoons
of peanuts/cashews + 6 blue berries.

Lunch

2pm. One cup of eba or unripe plantain swallow + 2 cooking spoons of leftover vegetable soup
with one fish tail or middle from day 1 + 6 blue berries.
Dinner

7:30pm. 2 boiled unripe plantains + 2 cooking spoons of leftover vegetable soup with fish from
day 1 + a handful of nuts (almonds or cashews or peanuts).

Day 3

Breakfast

10am. Two grilled or boiled chicken wings or drum sticks + 4 tablespoons of chopped and
slightly steamed cabbage and carrots by the side.

Lunch

2pm. 2 boiled small sweet potatoes + 2 cooking spoons of egg sauce (check recipe below) +
one small cucumber.

Dinner

7:30pm. 2 boiled small sweet potatoes + 2 cooking spoons of leftover egg sauce + one small
cucumber.

Day 4

Breakfast

10am. 2 slices of bread spread with avocado puree + one boiled egg + one cup of green tea (no
milk or sugar).

Lunch

2pm. One cooking spoon of boiled brown rice or ofada rice + 2 cooking spoons of chicken/fish
sauce (check recipe below) + one garden egg/apple.

Dinner
7:30pm. A small bowl of fruit salad (use 6 grapes/berries, one apple, half cucumber, one boiled
egg + a handful of peanuts on top).

Day 5

Breakfast

10am. Egg pizza (check recipe below) + half cup of warm milk (no sugar) + one avocado.

Lunch

2pm. One and half cooking spoons of leftover boiled brown rice/ofada rice + 2 cooking
spoons of chicken/fish sauce from day 4 + one small cucumber.

Dinner

7:30pm. Egg pizza (check recipe below) + half cup of warm milk + a handful of nuts (almonds,
peanuts or cashews).

Day 6

Breakfast

10am. A small bowl of greek yoghurt topped with 2 tablespoons of chia seeds, banana slices (use
half banana only. It shouldn't be too ripe) and 6 berries (black berries).

Lunch

2pm. One and half cooking spoons of beans porridge (check recipe below) + one boiled fish tail
or middle + one cooking spoon of steamed spinach/ugu leaves by the side.

Dinner

7:30pm. One and half cooking spoons of leftover beans porridge + one fish tail or middle + carrot
slices by the side. Use one carrot only.
Day 7

Breakfast

10am. A small bowl of chicken salad (check recipe below).

Lunch

3pm. 2 small boiled sweet potatoes + 2 cooking spoons of veggie sauce (check recipe below) +
a handful of nuts (any type).

Dinner

7:30pm. 2 small boiled sweet potatoes + 2 cooking spoons of leftover veggie sauce + a handful of
nuts (any type).

RECIPES

CHICKEN SALAD

Ingredients;

Cabbage, carrots, lettuce, fresh tomatoes, cucumbers, apples, berries; fresh lemon juice, some boiled
chicken, apple cider vinegar ( with mother) and a little dry black pepper (skip pepper if you have ulcer).

Preparation;

Wash and cut the cabbage, lettuce, cucumbers and tomatoes in circular shapes. Wash and cut the
apples and carrots in cubes. Do not cut the berries.

Boil hot water and pour over the cabbage, lettuce and carrots, let it sit for 3 minutes and then drain.
Layer the veggies and fruits (berries and apples) in a bowl one after the other starting with the cabbage.
Repeat the process till the veggies and fruits are finished.

Shred the cooked chicken into smaller pieces and sprinkle on top of the salad.

Mix little lemon juice, little apple cider vinegar and a little black pepper in a bowl and sprinkle over the
salad. Gently Mix everything well Freeze and enjoy.

EGG SAUCE

Ingredients;

2 small raw eggs, 4 diced fresh tomatoes, 1 or 2 sliced bell peppers, 1 tablespoonful of chopped ginger
and garlic each, little olive oil (extra virgin), 1 chopped onion, chopped curry leaves or scent leaves (2
tablespoons), salt and seasoning cubes.

Preparation

Hit up little olive oil in a pot or pan, stir in the onions, garlic and ginger for a few seconds.

Add the diced fresh tomatoes, bell peppers and seasoning cubes to taste. Stir and allow to simmer for 2-
3 minutes.

Break and whisk the egg well with very little salt, then pour into the sauce and leave it to cook for a
minute or two without stirring.

Gently split the egg into smaller bits (not into pieces) and lift them to the other side to cook as well for
another 1 minute.

BEANS PORRIDGE
Ingredients:

One or two cups of white beans, one bell pepper, one small red onion (chopped), a teaspoon of grated
ginger, a teaspoon of grated garlic, one seasoning cube, little salt, little palm oil or coconut/olive oil (if
palm oil isn't available), 2 tablespoons of blended dry crayfish, 4 fresh tomatoes (blended to paste) and
a handful of chopped curry leaves.

Preparation:

Wash and parboil beans for 5 minutes, drain, rinse with cold water and bring to a boil again with water
and little salt till it's almost soft. (do not sieve the water out). Make sure that the water left in the beans
isn't too much.

Add little coconut oil/olive oil/palm oil, blended fresh tomatoes, crayfish, ginger, garlic & pepper, mix
well and add seasoning cube to taste.

Let it cook on low heat till the beans is now soft but not too soft.

Add the chopped onions and chopped curry leaves, stir and cook for a minute. Serve hot with any
steamed veggie of your choice by the side.

FISH SAUCE

Ingredients;

Chopped carrots ( in cubes); chopped fresh tomatoes, some fish (boiled and shredded) chopped onions,
garlic, ginger, bell peppers and scent leaves, olive oil and seasoning cubes.

Preparation;
Hit up a little quantity of olive oil, stir in the onions, ginger and garlic for a few seconds. Do not over-fry
or burn them.

Add the fresh tomatoes, carrots and pepper and then the seasoning cubes to your taste; stir and allow it
simmer for 5 minutes. You can add a little water if the sauce is too thick.

Stir in the scent leaves and fish for a minute and turn off the heat.

EGG PIZZA

Ingredients 3 raw eggs, quater tea cup of milk, one small unripe plantain (cut into small cubes), one
chopped small green pepper, one small red onion (chopped), 2 tablespoons of fresh carrots (chopped
into small cubes) a pinch of black pepper, one teaspoon of thinly chopped fresh ginger, one seasoning
cube, a tablespoonful of olive oil, one tablespoon of chopped fresh curry leaves and some salt.

Preparation

Whisk the raw eggs in a large bowl thoroughly then add the milk and whisk well.

Put in the other ingredients one after the other while mixing gently, the last being the plantain. Then
season with half of one seasoning cube. If that's not enough, you can add very little salt to taste.

Heat up the olive oil in a non stick pan on low heat for few seconds and pour in the egg mixture. Don't
stir. Allow it to cook on low heat for a few minutes till the bottom is golden brown. Flip it to the other
side and cook till golden brown too. Do not let it burn.

Turn off heat and serve with blue or black berries on top and a cup of green tea or a tea cup of warm
milk.

VEGGIE SAUCE

Ingredients
4 carrot sticks, a handful of green beans, 3 big fresh tomatoes, one green pepper, 2 red bell peppers, 2
tablespoons of chopped fresh ginger, one red onion (chopped), a handful of lettuce, seasoning cube,
extra virgin olive oil, boiled & shredded chicken, and chicken stock. You can use shredded fish and fish
stock in place of shredded chicken and chicken stock.

Preparation

Wash and chop up all the veggies to your desired sizes.

In a clean pot/pan, heat up 3 tablespoons of olive oil on low heat, then add the onions, fresh pepper,
ginger slices, chopped tomatoes and let it cook for a few seconds.

Put in the chopped veggies one after the other, add little chicken stock, shredded chicken and seasoning
cube to taste, stir and allow it simmer for 2 minutes. Do not overcook the veggies.

Turn off heat and serve with pasta, rice, yam, potatoes, plantains or bread.

WEEK ONE WORKOUT PLAN

Day 1. 50 air punches (boxing the air)

5 minutes Jogging on the spot.

20 loaded carries (carry two 4kg dumbbells or 4-litre gallons of water in both hands and walk
from one end of a room to the other end 20 times).

30 jumps (jumping into the air).

Stretch your whole body for 2 minutes.

Day 2. 30 high knees

30 standing side bends with weight (15 bends each side. use dumbbells or 150cl bottle of
water as weight.).
 20 inch worms.

55 air punches with hand weight (use dumbbells or two 150cl bottles of water as weight).

Stretch for 2 minutes.

Day 3. REST

Day 4. 50 shuffles.

5 minutes Jogging on the spot.

30 chair squats.

30 overhead presses with weight.

30 mountain climbers (if you are 50 years and above, do the mountain climbers slowly).

2 minutes stretching.

Day 5. 30 inch worms

50 air punches with hand weights (hold two dumbbells or two 150cl bottles of water in your
hands while punching the air).

25 loaded carries

40 side to side hops

20 squats with weight (use dumbbell or 4-litre gallon of water as weight).

2 minutes stretching.

Day 6. REST

DAY 7. 50 Jumping jacks

40 heel touches (20 each side)

30 toe touch crunches.

20 inch worms.

20 walking lunges with weights.

2 minutes stretching.

Please use youtube or google to see how the exercises are done.