✅ ALL MEALS ARE:
• NO cassava (fufu/banku/gari)
• NO fried foods
• LOW sugar
• LOW salt (no Maggi cubes)
• HIGH fiber for constipation
• Safe for diabetes, thyroid, heart failure
Remember: Wait 1 hour after thyroid pills before breakfast!
📅 DAY 1 - Monday
Breakfast (7:00 AM)
• 5 prunes (for constipation)
• 2 boiled eggs
• 1 slice whole wheat bread
• Herbal tea (no sugar)
• 1 orange
Lunch (12:00 PM)
• Kontomire soup with fish
• Small yam fufu (fist size, NO cassava)
• Side: Sliced tomatoes and cucumber
• Water
Snack (3:00 PM)
• 1 cup papaya (pawpaw)
• 10 groundnuts
Dinner (6:00 PM)
• Grilled sardines
• Steamed spinach with garlic
• 1/2 cup brown rice
• Garden egg (eggplant)
📅 DAY 2 - Tuesday
Breakfast (7:00 AM)
• Bowl of plain oatmeal with berries
• Boiled egg
• 1/2 grapefruit
• Green tea
Lunch (12:00 PM)
• Okra soup with tilapia
• Small plantain fufu (fist size)
• Sliced cucumber
• Water
Snack (3:00 PM)
• Apple with 1 tbsp groundnut butter
• Handful of almonds (10 nuts)
Dinner (6:00 PM)
• Grilled chicken (no skin)
• Steamed broccoli and carrots
• Small boiled yam
• Light soup (pepper soup)
📅 DAY 3 - Wednesday
Breakfast (7:00 AM)
• Ewa agoyin (black-eyed peas) - small portion
• Steamed vegetables on side
• 1 slice whole grain bread
• Herbal tea
Lunch (12:00 PM)
• Groundnut soup (low salt) with fish
• Small yam fufu (fist size)
• Steamed kontomire
• Water
Snack (3:00 PM)
• 1 cup guava
• Small handful pumpkin seeds
Dinner (6:00 PM)
• Baked mackerel
• Cabbage stir-fry (little oil)
• Boiled sweet potato
• Fresh tomato salad
📅 DAY 4 - Thursday
Breakfast (7:00 AM)
• Scrambled eggs (2 eggs, little oil)
• Steamed spinach
• 1 slice whole wheat toast
• 5 prunes
• Orange juice (small glass)
Lunch (12:00 PM)
• Egusi soup (moderate amount) with fish
• Small plantain fufu
• Steamed okra on side
• Water
Snack (3:00 PM)
• 1/2 cup plain yogurt
• Handful of strawberries
Dinner (6:00 PM)
• Grilled tilapia
• Garden egg stew
• 1/2 cup brown rice
• Steamed green beans
📅 DAY 5 - Friday
Breakfast (7:00 AM)
• Millet porridge (no sugar, add cinnamon)
• Boiled egg
• 1 pear
• Herbal tea
Lunch (12:00 PM)
• Palm nut soup (moderate oil) with chicken
• Small yam fufu
• Steamed cabbage
• Water
Snack (3:00 PM)
• 1 cup watermelon
• 10 cashews
Dinner (6:00 PM)
• Red-red (bean stew) - moderate portion
• Boiled ripe plantain (1 small)
• Fried fish (grilled, not fried!)
• Fresh pepper and onions
📅 DAY 6 - Saturday
Breakfast (7:00 AM)
• 2 boiled eggs
• Steamed kontomire
• Boiled yam (small piece)
• 5 prunes
• Green tea
Lunch (12:00 PM)
• Light soup (pepper soup) with fish
• Small plantain fufu
• Boiled okra on side
• Water
Snack (3:00 PM)
• 1 orange
• Small handful groundnuts
Dinner (6:00 PM)
• Grilled chicken breast (no skin)
• Tomato stew (less oil)
• 1/2 cup Ofada rice
• Steamed carrots and green beans
📅 DAY 7 - Sunday
Breakfast (7:00 AM)
• Plain Greek yogurt with berries
• 1 slice whole grain toast
• Boiled egg
• 1 apple
• Herbal tea
Lunch (12:00 PM)
• Unripe plantain porridge with fish
• Steamed spinach on side
• Fresh tomatoes and pepper
• Water
Snack (3:00 PM)
• 1 cup papaya
• 1 tbsp chia seeds in water
Dinner (6:00 PM)
• Sardines (your favorite!)
• Garden egg stew
• Small boiled yam
• Steamed okra
📖 SIMPLE RECIPES
1. Low-Salt Kontomire Soup
Ingredients:
• 2 bunches kontomire (cocoyam leaves), washed and chopped
• 2 fresh tomatoes, blended
• 1 onion, diced
• 2 pieces fish (tilapia or mackerel)
• 1 tbsp peanut oil
• Fresh pepper to taste
• Herbs: basil, thyme, garlic (instead of Maggi cubes!)
Steps:
1. Heat oil in pot, add onions and garlic
2. Add blended tomatoes and fresh pepper, cook 5 min
3. Add water (2 cups) and herbs
4. Add kontomire leaves, cook 10 minutes
5. Add fish, cook another 5 minutes
6. Serve with small yam fufu
2. Unripe Plantain Porridge
Ingredients:
• 2 unripe plantains, peeled and cut
• 1 cup spinach, chopped
• 200g fish (mackerel or sardines)
• 1 tbsp olive oil
• 1 onion, diced
• Fresh pepper
• Uziza spice (optional)
Steps:
1. Boil plantains in water until soft (15 min)
2. Mash lightly with fork
3. Add spinach, onions, and pepper
4. Add fish and oil
5. Cook together 5 more minutes
6. Serve hot
3. Ewa Agoyin (Beans & Sauce)
Ingredients:
• 1 cup black-eyed peas or brown beans
• 3 fresh tomatoes
• 1 onion
• 2 fresh peppers
• 1 tbsp peanut oil
• Garlic, ginger
Steps:
1. Cook beans until very soft, mash slightly
2. Sauté onions in oil until dark brown
3. Add blended tomatoes and peppers
4. Cook on low heat for 20 minutes, stirring
5. Pour sauce over beans
6. Serve with steamed vegetables
4. Healthy Okra Soup
Ingredients:
• 2 cups fresh okra, sliced (or dried okra soaked)
• 2 pieces fish
• 1 tomato, diced
• 1 onion, diced
• 1 tbsp peanut oil
• Fresh pepper
• Herbs instead of cubes
Steps:
1. Heat oil, add onions
2. Add tomatoes and pepper, cook 3 min
3. Add 2 cups water, bring to boil
4. Add okra, cook 10 minutes (should be slimy)
5. Add fish, cook 5 more minutes
6. Serve with plantain fufu
🥄 COOKING TIPS
Replace Maggi cubes with:
• Fresh garlic and ginger
• Basil, thyme, rosemary
• Grains of Selim (hwentia)
• Calabash nutmeg
• Fresh pepper and onions
Reduce oil:
• Use 1 tbsp instead of 1/4 cup
• Switch to olive oil or peanut oil
• Grill or bake instead of frying
Make fufu safe:
• 100% yam fufu (NO cassava mixed in!)
• 100% plantain fufu
• Small portion = your fist size
• Ask seller "Is there cassava in this?"
🛒 SHOPPING LIST FOR WEEK
Proteins: 7 fish (sardines, tilapia, mackerel), 2 lbs chicken breast, 2 dozen eggs
Vegetables: Kontomire (2 bunches), spinach (2 bunches), okra (2 lbs), tomatoes (2 lbs), onions, peppers, cabbage, carrots
Starches: Yam (small), plantains (unripe and ripe), sweet potato, brown rice, oatmeal
Fruits: Prunes (1 lb), papaya, oranges, apples, berries
Beans: Black-eyed peas (1 lb), black beans (1 lb)
Others: Groundnuts, whole wheat bread, olive oil, herbs