The Yessydey 7-day diversity meal plan was developed with diversity mostly in mind. Another way to use the word ‘diversity’ is to say ‘eat varied meals’ or a variety of foods. I know that the diversity meal plan I created may not work for everyone so I have created another one with both diversity (variety) and a little convenience (easier) as a priority. The next one I will work on will be a Meal plan on a slim budget so please watch out for that.
Eating healthy takes some effort and you just have to walk the extra mile to get that quality in food that your body deserves. Diversity or variety in food is something that will give you more access to different nutrients that your body needs.
If you look through this menu, you will see that fruits and vegetables feature daily. Fruits and vegetables are micronutrient-rich and in addition to protein, healthy grains, roots, tubers and legumes, they form a diverse diet that can help prevent malnutrition and promote health generally.
The Breakfast meals are easy to make and they take little time. With proper planning, you can have great breakfasts. Please remember that this is just a guide and it can assist you by suggesting alternative choices when you are at a restaurant also.
For lunch, the meals in the plan are not strangers to restaurants or canteens and you should be able to purchase some of them if you do not want to prepare them yourself or you are on-the-go.
The dinners are easy-to-do meals after a tiring day.
As mentioned in my previous post, you can modify to suit your preferences, foods are available to you and what you have in your pocket. If you are adventurous with food, you can explore some of the recipes that I have on my website like Craincrain soup (Ewedu), Ikokore (Water yam pottage), Bread with Efo riro etc. You can eat our indigenous foods and still be healthy.
Finally, you can focus on easy but meals with variety during the week while you make more time-consuming meals at the weekend if you have the time.
|Sunday||Grilled potatoes and garden egg sauce with fish+ Orange
|Poundo Yam + Vegetable Egusi and Chicken
|Jollof Rice + Boiled Egg and Mixed vegetables|
|Monday||Boiled Yam + Egg sauce and stew
|Beans Porridge + Garri (or bread)
(Fruit in season)
|Eko (Agidi) + garden egg sauce+ turkey|
|Tuesday||Fish Sandwich (with lettuce or cucumber) + apple||Rice + Beans with Vegetable and Boiled Fish
|Potatoes (Irish or Sweet)Pottage + gizzard+ coleslaw (or steamed vegetables)|
|Wednesday||Oats + milk
|Yam pottage with vegetables + Beef
|Eko (Agidi) + Ogbono soup and goat meat+ (fruit in season)|
|Thursday||Tapioca pudding (or any cereal) with milk
|Amala + Ewedu
+ Bean soup (Gbegiri), (Chicken is optional)
(Fruit in season)
|Jollof Spaghetti with mixed vegetables + shredded beef
|Friday||Toasted bread+ poached eggs + mixed vegetables+ Orange||Eba and Okra soup (Seafood or beef)||Unripe plantain pottage with Ugu + Grilled fish|
|Saturday||Pap + with moin-moin + (Fruit in season)||Fufu + Afang or Efo riro with liver||Ofada rice + sauce (assorted meat) Ayamase)+ (coleslaw)|
Shopping List for the Meal Plan
- White Bread
- Crate of eggs
- Rice/Ofada rice
- Beans (You can also purchase beans flour for your moin moin and gbegiri)
- Sweet potato
- Irish potato
- Pounded Yam flour
- Elubo (Yam flour for Amala)
- Fufu (buy flour or buy fufu)
- Eko (Agidi) (You can buy or make your own)
- Pap (you can make your pap or buy freshly made from a good source)
- Unripe Plantain
- Mixed vegetables (frozen or buy fresh carrots, green beans and green peas)
- Cabbage and carrot
- Tomatoes, Pimento pepper (Tatase), Scotch bonnet (Rodo)
- Fish (Mackerel (Titus or Kote); Croaker, Tilapia, Catfish, ‘Argentina’ whatever you prefer)
- Fresh shrimps or Periwinkle
- Liver, Gizzard, (other offals for the ofada stew)
- Leafy Vegetables (Jews Mallow (Ewedu); Pumpkin leaves (Ugu),
- Garden egg
Note: This might look like a long list to Shop for but you probably have some of the ingredients at home or are going to buy some ingredients just once in a while especially the grains and flours. If there is electricity, you can purchase your beef, fish, and chicken in bulk and freeze them. If you have a problem with electricity, you can modify the meal plan such that you get to repeat the use of some ingredients to avoid spoilage.