Bankable Food Plan for You

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.

I want to focus on foods that are inexpensive and readily accessible in Nigerian cities. As much as I love raw almonds and blueberries, they are pricey and not always readily accessible. For foods like this, I will provide alternatives.

Breakfast	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
Pre-Lunch	12 raw almonds. OR 3 Jacob's crackers 1 apple Carrots (no limit)
Lunch	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
Pre-dinner	Any fruit (you may have 2 or 3 servings if you like)
Dinner	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

 I can actually guarantee that this plan WORKS. This should serve as a guide for portion control as well. If you need alternatives, please post in the comments page and I'm more than happy to look into what you want to eat and tell you how much you should be eating of it.

Till next time,

anu