I’ve received numerous requests for sample meal plans and
this is really exciting. It’s so great that everybody wants to eat better and
understand what goes in their body. It’s really awesome :D.
This meal plan that I will post is directed at weight loss
for the average woman. Except for a few allowances here and there, this plan
will work for you if you are putting in 30 minutes of sweaty exercise at least
3 times a week. And if you’re not putting in up to 30 minutes, it will still
work for you but those who put in 90 minutes of good cardio per week will reap
dividends quicker and more sustainably. I’m all for sustainability. I don’t
believe in doing what you can’t continue for life. Our bodies aren’t phases or
trends, they’re built for lifetime use and so whatever we do to it should be
sustainable.
Breakfast
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Water
1 banana
1/3 cup dry rolled oats
½ cup fresh milk.
You may use full fat but stick to the portion prescribed
2 eggs, 1 yolk.
They can be eaten boiled or fried. If fried, please make them with spray oil,
not regular oil
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Pre-Lunch
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12 raw almonds. OR 3 Jacob's crackers
1 apple
Carrots (no limit)
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Lunch
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1 (dry) cup of pasta.
I like to stick to pasta that’s easy to measure in a cup as opposed to
spaghetti. But no need to bother if you have a food scale.
1 tablespoon extra virgin olive oil
1 chicken drumstick,
without skin
Vegetables-
spinach, carrots, onions, mushrooms, ugu, tatase (red bell peppers), green
peppers – Unlimited
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Pre-dinner
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Any fruit (you
may have 2 or 3 servings if you like)
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Dinner
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Stir-fry à
Cabbage, carrots, long green beans, onions, mushrooms, bell peppers, spinach
etc. (Sweet corn not included)
1 piece of fish
i.e. ½ a fillet (perhaps half of a medium sized fish as we have commonly in
Nigeria).
A cup of tea à
1 teaspoon of sugar and 3 teaspoons of evaporated milk
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