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Nigerian Weight Gain Meal Plan

The document outlines a 7-day meal plan for healthy weight gain, emphasizing balanced, calorie-dense meals rich in proteins, healthy fats, and complex carbohydrates. Each day includes specific meals for breakfast, snacks, lunch, dinner, and evening snacks, with suggestions to adjust portion sizes based on individual energy needs. Additional tips are provided for frequency of meals, protein inclusion, healthy fats, hydration, and exercise to support muscle gain.

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shittubusayo585
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3K views3 pages

Nigerian Weight Gain Meal Plan

The document outlines a 7-day meal plan for healthy weight gain, emphasizing balanced, calorie-dense meals rich in proteins, healthy fats, and complex carbohydrates. Each day includes specific meals for breakfast, snacks, lunch, dinner, and evening snacks, with suggestions to adjust portion sizes based on individual energy needs. Additional tips are provided for frequency of meals, protein inclusion, healthy fats, hydration, and exercise to support muscle gain.

Uploaded by

shittubusayo585
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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7-Day Nigerian Meal Plan for Healthy Weight Gain

This plan is designed to provide balanced, calorie-dense meals with a focus on proteins, healthy fats, and

complex carbohydrates.

Adjust portion sizes based on your specific energy needs.

Day 1

Breakfast: Pap with milk and sugar + 2 boiled eggs + banana

Mid-Morning Snack: Peanut butter sandwich + fruit juice

Lunch: White rice with stew + chicken + fried plantain

Afternoon Snack: Golden Morn with full cream milk and banana

Dinner: Eba with egusi soup (fish/meat, vegetables)

Evening Snack: Bread with tea/milk or Greek yogurt

Day 2

Breakfast: Oats with milk, sugar, and groundnut + boiled egg

Mid-Morning Snack: Coconut pieces + chin chin

Lunch: Yam porridge with vegetables and fish

Afternoon Snack: Puff-puff + zobo

Dinner: Spaghetti with tomato sauce + fried eggs

Evening Snack: Custard with milk and sugar

Day 3

Breakfast: Akamu (pap) with akara (bean cake)

Mid-Morning Snack: Fruit salad with peanuts

Lunch: Jollof rice with beef and moi moi

Afternoon Snack: Banana smoothie with peanut butter

Dinner: Amala with ewedu and gbegiri + assorted meat


Evening Snack: Crackers with cheese or yogurt

Day 4

Breakfast: Bread with scrambled eggs and avocado

Mid-Morning Snack: Plantain chips + coconut water

Lunch: Pounded yam with vegetable soup (ugu or bitterleaf) + fish

Afternoon Snack: Golden Morn with milk and groundnut

Dinner: Noodles with vegetables + boiled eggs

Evening Snack: Milkshake or sweetened yogurt

Day 5

Breakfast: Custard with milk + boiled yam + egg sauce

Mid-Morning Snack: Groundnut and banana

Lunch: Rice and beans with stew + meat

Afternoon Snack: Chin chin + zobo or malt drink

Dinner: Semovita with okra soup + chicken

Evening Snack: Bread and milk

Day 6

Breakfast: Ogi with milk and sugar + fried plantain

Mid-Morning Snack: Boiled corn with pear (ube)

Lunch: Coconut rice with goat meat

Afternoon Snack: Biscuits with chocolate drink

Dinner: Wheat with ogbono soup + beef

Evening Snack: Custard or cereal with milk

Day 7
Breakfast: Pancakes with honey + tea with milk

Mid-Morning Snack: Sausage roll + smoothie

Lunch: Ofada rice with sauce + plantain

Afternoon Snack: Golden Morn with banana and milk

Dinner: Eba with vegetable soup + fish

Evening Snack: Yogurt or tea with bread

Tips:

- Eat 5-6 times daily

- Include a source of protein in every main meal

- Add healthy oils or fats (palm oil, avocado, nuts)

- Drink plenty of water

- Combine with light resistance training to gain muscle

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