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Dakane 3 Day Meal Plan

The DAKANE 3 Day Meal Plan outlines a structured diet for three days, emphasizing balanced meals with specific portion sizes. Each day includes breakfast, mid-morning snacks, lunch, afternoon snacks, and supper, focusing on protein, vegetables, and limited carbohydrates. Additional notes highlight the importance of portion control, healthy cooking methods, and maintaining an active lifestyle.

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Hamza Abdi Noor
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13 views3 pages

Dakane 3 Day Meal Plan

The DAKANE 3 Day Meal Plan outlines a structured diet for three days, emphasizing balanced meals with specific portion sizes. Each day includes breakfast, mid-morning snacks, lunch, afternoon snacks, and supper, focusing on protein, vegetables, and limited carbohydrates. Additional notes highlight the importance of portion control, healthy cooking methods, and maintaining an active lifestyle.

Uploaded by

Hamza Abdi Noor
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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DAKANE 3 DAY MEAL PLAN

Day 1

Breakfast (7:00 AM)

 White tea (1 cup, unsweetened)


 Egg (1 boiled or fried with minimal oil)

Mid-Morning Snack (10:00 AM)

 Milk- 1 cup or 300 mls yogurt

Lunch (1:00 PM)

 ½ Rice cooked rice


 ½ cup cooked Ndengu
 2 cups Sukuma wiki

Afternoon Snack (4:00 PM)

 250 or 300 mls Plain yogurt


 1Apple

Supper (7:30 PM)

 ½ Chapati
 Beef stew cooked with tomatoes, onions, and minimal oil
 2 cups of Spinach

Day 2

Breakfast (7:00 AM)

 1 cup white tea – no sugar


 Egg (1 boiled or scrambled)

Mid-Morning Snack (10:00 AM)

 Orange or 1 banana or 1 slice pawpaw

Lunch (1:00 PM)

 ½ cup Ugali
 Chicken stew cooked with desired vegetables
 2 cups steamed cabbage
Afternoon Snack (4:00 PM)

 Plain yogurt or 1 banana

Supper (7:30 PM)

 Rice and beans – if cooked together use 1 cup


 2 cups Kunde (cowpea leaves) if not available use the available vegetables.)

Day 3

Breakfast (7:00 AM)

 Milk (1 cup, unsweetened)


 ½ anjera cooked with an egg or ½ chapati

Mid-Morning Snack (10:00 AM)

 1 apple or 1 small mango or a slice pine apple or 1 cup tea

Lunch (1:00 PM)

 ½ cup cooked Rice and ½ cup ndengu


 2 cups Sukuma wiki or cabbage

Afternoon Snack (4:00 PM)

 1 cup tea or 300 mls yogurt or milk or fruit

Supper (7:30 PM)

 ½ cup Ugali with


 Beef stew cooked with desired vegetables
 2 cups Spinach

NOTE
1. Stick and consider to the portion sizes we discussed during the nutrition
counselling session. Limit the intake of high carbohydrate/starchy foods like
pasta, chapati, anjera, ugali, potatoes, sweet potatoes.
2. Remember the amount of the foods consumed matters more than the type
and the colour of the flour used.
3. Vegetables should be used in larger amounts- this can be Sukuma wiki,
cabbage, spinach, pumpkins, kunde, mchicha
4. Proteins use meats, chicken, fish, eggs and alternate with beans and ndengu
5. Use healthy amounts ant types of fats when cooking. If possible some ffods
can be boiled, vegetables can be steamed, and avoid deep frying foods.
6. Avoid sugary and refined and sweetened foods. Eg avoid sodas, packaged
juices, biscuits, cakes etc.alternatively drink water and take whole fruits.
7. Stay active- take walks and exercise to keep your body healthy
8. Most importantly remember to take your medications as instructed by the
doctor

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