Nigerian Food Time Table For Weight Loss

Nigerian Food Time Table For Weight Loss – How to lose weight with Nigerian Food – Nigerian Food For Weight Loss Plan

Today’s topic is on popular Nigerian meal menu to lose weight. Many individuals attempt to keep track of their health in the current environment. Of course, there is increased focus to the over weight problem. Nearly everyone wants to have a slender and fit physique. This is why many individuals are trying to get their weight and shed up by using different diets. Today, we’ll advise you on the most delicious Nigerian recipes for weight loss.

For weight loss calculations, there is no secret formula. The key is to consume fewer calories than you burn. If you can find a technique to attain this equilibrium, you’ll lose body mass and weight.

However, whatever you do, don’t deprive yourself of food in order to lose weight. When combined with an active lifestyle, a Nigerian food plan for quick weight loss will help you strike a good balance.

The Weight Loss Meal Plan is for people who have a BMI of 25 or above. The body mass index (BMI) is a metric that is used to determine your weight status.

Your weight and height are used to compute BMI. When it comes to assessing the correctness of your result, there are several things to consider.

The table below provides typical weight status categories for adults along with BMI ranges.

BMI Weight status
Below 18.5 Underweight
18.5–24.9 Healthy
25.0–29.9 Overweight
30.0 and above Obese

Other Weight Loss Diet Alternatives

  • The keto diet- necessitates a low-carbohydrate diet.
  • Low-fat diet – Entails consuming less calories from fat.
  • Low-carbohydrate diet- consuming less carbohydrates is necessary.
  • Green smoothie diets – lose weight quickly by simply drinking green smoothies.
  • Clean 9 diet- is basically, a nine-day detox diet that can help you lose weight quickly. It’s a calorie-restricted diet that emphasizes meal replacement beverages and weight-loss supplements.

See what you’re drinking or Eating

We eat plenty of extra calories in beverages because what we eat is more likely same as what you drink. The weight losses of drinks are equally important. All of these should be avoided along from pop (Soda/minerals). There is also the potential for excessive weight gain in a certain amount of drinks, which are perceived as healthy. For example, a normal 300ml of malt drink has 48g of carbohydrate. The idea is not to not drink health drinks (malts and juices), but don’t forget the calories on your regular diet.

10 Healthy Nigerian Foods for Weight Loss

Ofada Rice – Nigerian Weight Loss Food

If you genuinely want to lose weight, you must cut back on carbs and switch to low-carb meals. Fortunately, Ofada rice has a low carbohydrate level and a high protein content, so eating it consistently will help you lose weight and build your muscles.

Carbohydrates are among the primary causes of weight gain, and to make matters worse, most of the foods eaten in normal Nigerian homes, restaurants, parties, and so on are high in carbohydrate, that is not ideal for slimming world dieters.

Brown rice or Ofada rice also has vital nutrients not found in the white rice, such as antioxidants, vitamins, and minerals. So create a Nigerian Food Time Table For Weight Loss

Boiled Potatoes

Sweet potatoes as well as Irish potatoes are excellent choices for Nigerians who want to lose weight. They include resistant starch and a considerable quantity of fibre, which implies that after eating this delicious meal you will feel full for a longer period of time.

Although the excessive use of potatoes might frustrate your goal for weight loss, so ensure that you have reasonable consumption. Remarkably it is very high fiber content plus the potato skin.


If you are not getting [enough] fruit, your weight loss effort is not yet complete. Create Nigerian Food Time Table For Weight Loss

Fruits offer natural sugars that provide a healthier alternative for manufactured sweets and are a natural food. They also add to your satiety, so you feel more complete for a longer time without too much calorie intake.

Nevertheless, there are hundreds of fruits in Nigeria that are extremely helpful in losing weight, which you can use in a fruit salad in order to benefit from the full.

  • Nigerian pear (ube)
  • Apples
  • Avocado
  • Bananas
  • Grapefruit and Lemon
  • Cucumber and Watermelon
  • Tiger nuts
  • Dates

Nigerian Leafy Vegetables

Nigeria has a broad range of powerful vegetables, that promote weight loss, which provide essential health advantages.

The high fiber content in veggies improves your fullness as well as curtail hunger for a very long time. How may needless calorie intake be stopped!

Vegetables are in fact considered one of the most efficient food for weight loss due to their powerful characteristics. It’s a low-carb food and include a substantial quantity of nutritional vitamins and minerals.

Spinach, cabbage, beets, Ugu- fluted pumpkin, lettuce, water leaf, bitterleaf, are some of Nigeria’s favourite weight loss veggies.

Honey or Date Syrup Alternative

Honey Honey is widely recognized for its flexibility and great advantages, which may contribute to a substantial increase in your weight loss program. 

Most of the meals that we consume every day typically include artificial sweeteners or refined sugar, which might lead to excess weight gain and other severe problems of health.

The wonderful thing about this is, however, that you are able to substitute this  artificial sweetener that is unhealthy to a natural sweetener with natural sweetness. Meanwhile Date Syrup Alternative is also good.


Beans are among Nigeria’s greatest weight loss foods, and some reasons for this are here. Firstly, beans that are easy to cook.  Second, beans are highly protein-rich and have very low concentration of calories. Third, beans are building up the muscles and burning fat. Fibre-rich beans can give you a sense of completeness and less calorie consumption.

I would suggest that you eat at least three times a week a diet full of beans and legumes to aid lose weight.

Low-Fat Yogurt

It’s another fantastic way to lose weight. Low-fat yogurt is filled with probiotics, beneficial microorganisms that reduce your body’s fat absorption. This facilitates losing more weight, particularly in combination with a good diet and intensive activities.

Furthermore, yogurt low-fat have exceptionally low calories and a substantial quantity of protein that is important for quick loss of weight and muscle development. Furthermore, there are no artificial sweeteners or preservatives that can offer severe health and well-being hazards, which implies that they are safe for human use.


Oats are made up of insoluble fiber that provides a sensation of fullness that stops you from feeling hungry for a long period, but it also prevents the body from gaining calories.

Change to a cup of oats for breakfast meal and only to seen the fat gone.

Herbs And Spices

  • Garlic
  • Ginger
  • Turmeric

Eggs (Including Yolk.)

If you’re trying to lose weight, a whole egg (including yolk) is one of the healthiest things you can consume.

They’re strong in protein and good fats, and they can leave you feeling full on a low-calorie diet.

It’s a good idea to include eggs in your breakfast food if you’re attempting to reduce weight.

Nuts (Peanuts, Cashew, & Walnuts)

They have a good combination of protein, fiber, healthy fats, heart-protective omega-3 fatty acids, and skin-conditioning vitamin E.

Nuts have a poor name in the diet industry, but they’re really good weight-loss treats.

If you desire a flat tummy and a thin waistline, nibble on a small handful of almonds in between meals.


Seafoods are high in calcium and protein, both of which are fat-burning nutrients.

Add seafood to your diet since it is an excellent fat-burning weapon.

Nigerian Food Time Table For Weight Loss – Lose Weight Fast

Proposed Weight Loss Meal Plan for a Week

Day Breakfast Lunch Snack Dinner
Sun Apple oat Smoothie or (Healthy Smoothie bowl) Ofada Rice and vegetable sauce with chicken Mixed nuts Unripe plantains with fish Pepper soup 
Mon Hard Boiled Egg Sandwich Boiled potatoes with vegetable and Egg Apple Okra soup with Oatmeal swallow
Tue Healthy Breakfast Akara and Ogi (pap) Vegetable soup with swallow (Semo or Wheat) Banana Chicken and Salad (Coleslaw)
Wed Oat or wheat pancakes for breakfast Durum wheat spaghetti Jollof meatballs Watermelon or Cucumber Beans porridge and potato
Thu Mixed Fruit Salad or Low Calorie Egg Breakfast White rice and beans stew with vegetables Yogurt Boiled plantain with veggies
Fri Oatmeal porridge with fruits Beans porridge and fried plantains Apple spaghetti Jollof with Boiled Egg
Sat Moi-Moi Macaroni with mixed vegetables, meat/fish. Nuts Mashed potatoes, stews, baked fish, and veggies

How to lose weight with Nigerian Food – Nigerian Weight Loss Food – Nigerian Food for Weight Loss

Nigeria Healthy Food Timetable

A healthy food time table for Nigeria should include a variety of nutrient-dense foods that provide the body with the necessary nutrients for good health. Here is an example of a healthy food timetable for Nigeria:

In Nigerian households, dinnertime typically occurs between 6:00 PM and 9:00 PM. It’s also advised to eat dinner (or other light meals) at least three hours before going to bed.

Dinner will can be veggies and sweet potatoes. Jollof spaghetti is served for lunch, Whole grain bread with fried egg and tea.


  Breakfast Snacks/ Fruit Lunch Snacks /Fruit Dinner Snack /Fruit
Monday Bread & Tea with fried egg or Coffee Orange Beans & plantain Porridge, with Chicken Pineapple Wheat, vegetable or egusi soup with beef Any Fruit Available
Tuesday Custard Meat Pie Semo & Efo with beef Watermelon Boiled Plantain & Fish sauce Any available fruits
Wednesday Akara & Ogi Nuts Amala & Ewedu with  beef Any available fruit Yam & catfish Pepper Soup Fruit salad
Thursday Toast bread & sausage with tea or Beverage Watermelon Jollof rice & fried plantain with chicken Pineapple Efo riro with beef & Eko Fresh fruit
Friday Boiled yam or plantain & fried egg Nuts Wheat & Oha soup with Beef Fruit Salad Rice & Beans with fish sauce Fresh fruit
Saturday Ogi & Akara Fresh fruit Potato & plantain porridge with beef sauce Any available fruit Amala  & ewedu with fish Fresh fruit
Sunday Quaker oats Sausage roll with natural fruit juice Pounded yam & Egusi  Fruit salad Boiled plantain & beef stew Fresh fruit

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Which Nigeria food that low in calories?

In the western part of Nigeria, jute leaves are a common vegetable and Ewedu soup is made with it. Ewedu has an extremely low calorie count. There are just about 37 calories per 100g.

Which Nigeria soup is good for weight loss?

Ewedu Soup (Jute Leaves Soup)

Ewedu is a good option for people trying to lose weight because it has little calories. A healthy lifestyle depends on a diet rich in antioxidants, important vitamins, and minerals.

What is the healthiest Nigerian food?

  • Moi-Moi – It’s contains fiber and high in protein.
  • Beans and Dodo – Beans and plantain
  • Edikang Ikong Soup – good source of green vegetables –Ugu and waterleaf
  • Yam Porridge/ Asaro or Potato porridge
  • Peppered Goat Meat
  • Ogbono Soup

Try this healthy Nigerian foods you will love them.

What kills belly fat faster?

In the sections that follow, we’ll look at specific strategies for reducing belly fat.

  • Cut out sugary drinks.
  • Place emphasis on low calorie foods.
  • Pick out healthy fats.
  • Cut down on refined carbohydrates
  • Increase your intake of fruits and vegetables.
  • Choose lean proteins.
  • Create an exercise plan.
  • Boost overall activity.
  • Pick out healthy fats.

Does Moi Moi add weight?

No! Moi Moi is extremely high in protein and energizing, with complex carbohydrates, which can quickly make your stomach feel full and cause you to eat less. It aids in losing weight.

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