6:00–7:00 AM
Water
Warm water, water with a slice of lemon
1–2 glasses
Hydration, digestion
7:00–9:00 AM (Breakfast)
Complex carbohydrates + protein + fruit
Oats, millet pap, acha porridge, sweet potatoes, boiled unripe plantain, eggs, beans, avocado, oranges, pawpaw
1 carbohydrate + 1 protein + 1 fruit
Sustained energy, brain function
10:00–11:00 AM (Snack)
Fruits
Banana, watermelon, pineapple, mango, guava, agbalumo
1–2 servings
Vitamins, antioxidants
1:00–2:00 PM (Lunch)
Balanced meal
Ofada rice, yam, beans, fish, chicken, ugu soup, okra soup, vegetables salad
Half vegetables, quarter protein, quarter carbohydrates
Muscle repair, immunity
4:00–5:00 PM (Snack)
Healthy fats + fruit
Coconut, tiger nuts, groundnuts, avocado, cucumber
Small handful
Heart and hormone health
6:00–8:00 PM (Dinner)
Light balanced meal
Vegetable soup with fish, bean porridge, unripe plantain with vegetables, steamed vegetables and fish
Smaller than lunch
Recovery, healthy weight management
Before Bed
Hydration
Water, unsweetened herbal tea
1 glass
Overnight hydration
Healthy Nigerian Breakfast Options
Option 1
Oats
2 boiled eggs
Orange
Option 2
Boiled sweet potatoes
Fish
Pawpaw
Option 3
Beans and unripe plantain
Cucumber slices
Option 4
Millet pap (unsweetened)
Groundnuts
Banana
Vegetables (Eat Daily)
Aim for 50% of your lunch and dinner plate to contain vegetables.
Ugu (pumpkin leaves)
Waterleaf
Bitter leaf
Scent leaf
Moringa
Spinach
Cabbage
Carrots
Tomatoes
Cucumber
Bell peppers
Okra
Garden eggs
Protein Foods (Eat at Every Main Meal)
Choose 1–2 servings per meal:
Fish
Eggs
Chicken
Turkey
Lean beef
Goat meat
Beans
Cowpeas
Soybeans
Lentils
Bambara nuts
Fruits (2–4 Servings Daily)
Best eaten:
Morning
Mid-morning snack
Afternoon snack
Examples:
Oranges
Pawpaw
Watermelon
Pineapple
Banana
Mango
Guava
Tangerine
Lemon
Agbalumo (African star apple)
Healthy Fats (Small Amounts Daily)
Avocado
Coconut
Groundnuts
Tiger nuts
Flaxseeds
Sesame seeds
Pumpkin seeds
Best eaten:
Breakfast
Afternoon snack
Natural Drinks
Water (2–3 litres daily)
Unsweetened zobo
Coconut water
Fresh fruit smoothies without sugar
Tiger nut milk
Unsweetened kunu
Foods to Avoid or Greatly Reduce
Soft drinks
Refined sugar
Excess pastries
Deep-fried foods
Processed meats
Excess salt
Instant noodles as a staple food
Excess alcohol
Ideal Nigerian Healthy Plate
50% Vegetables and fruits
25% Whole carbohydrates (yam, sweet potato, brown rice, millet, unripe plantain)
25% Protein (fish, eggs, beans, chicken)
+ Small amount of healthy fats
+ Plenty of water
Daily Health Habits
Eat colorful vegetables daily.
Consume fruit 2–4 times daily.
Drink 2–3 litres of water.
Exercise for at least 30 minutes.
Sleep 7–9 hours nightly.
Choose fresh foods over processed foods.
Simple rule: If it grows naturally or is minimally processed, it should make up most of your plate.
