One meal a day (OMAD)

One full plate a day, built around protein and vegetables so it keeps you going, with room for a snack and a drink. Eat it at the time that suits you.

7 days · about 1,297 kcal a day

Day 1

Planned: 1,360 kcal

Dinner1230 kcal

Big plate: jollof, peppered chicken & moi moi

Jollof rice · 4 cooking spoons (≈ 2 cups)640

Chicken (grilled/peppered) · 2 pieces (≈ 240 g)340

Moi moi · 1 wrap/leaf (≈ 150 g)180

Vegetable side / salad (no cream) · 2 cooking spoons (≈ 1 cup)70

Your one meal: move it to breakfast or lunch if you eat earlier.

Snacks115 kcal

Groundnuts (roasted) · 1 small handful (20g) (≈ ¼ cup)

Drinks15 kcal

Zobo (no sugar, ginger & pineapple peel) · 1 cup

Day 2

Planned: 1,325 kcal

Dinner1210 kcal

Big plate: amala, ewedu & gbegiri with fish

Amala · 2 fist-size wraps (≈ 1¾ cups)540

Ewedu · 2 cooking spoons (≈ ¾ cup)80

Gbegiri · 1 cooking spoon (≈ ½ cup)150

Fish (grilled/peppered) · 2 pieces (≈ 240 g)280

Beef (stew meat) · 1 medium piece (≈ 50 g)100

Orange · 1 medium (≈ 150 g)60

Your one meal: move it to breakfast or lunch if you eat earlier.

Snacks100 kcal

Banana · 1 medium (≈ 120 g)

Drinks15 kcal

Tea/coffee (no sugar) · 1 cup

Day 3

Planned: 1,300 kcal

Dinner1170 kcal

Big plate: beans, plantain & fish

Beans porridge · 4 cooking spoons (≈ 2¼ cups)600

Plantain (boiled) · 2 half plantains (≈ 200 g)220

Fish (grilled/peppered) · 2 pieces (≈ 240 g)280

Vegetable side / salad (no cream) · 2 cooking spoons (≈ 1 cup)70

Your one meal: move it to breakfast or lunch if you eat earlier.

Snacks130 kcal

Corn (roasted/boiled) · 1 cob (≈ 150 g)

Drinks0 kcal

Water · 1 glass (≈ 1 cup)

Day 4

Planned: 1,245 kcal

Dinner1130 kcal

Big plate: yam, egg sauce & fish

Yam (boiled) · 4 slices (≈ 400 g)480

Egg sauce · 2 cooking spoons (≈ ½ cup)240

Fish (grilled/peppered) · 2 pieces (≈ 240 g)280

Vegetable side / salad (no cream) · 2 cooking spoons (≈ 1 cup)70

Pawpaw · 1 cup60

Your one meal: move it to breakfast or lunch if you eat earlier.

Snacks100 kcal

Greek/unsweetened yoghurt · 1 cup

Drinks15 kcal

Zobo (no sugar, ginger & pineapple peel) · 1 cup

Day 5

Planned: 1,301 kcal

Dinner1226 kcal

Big plate: ofada rice, stew & assorted

Ofada / brown rice · 4 cooking spoons (≈ 2 cups)460

Tomato stew · 2 cooking spoons (≈ ½ cup)240

Beef (stew meat) · 2 medium pieces (≈ 100 g)200

Egg (boiled) · 2 eggs (≈ 100 g)156

Vegetable side / salad (no cream) · 2 cooking spoons (≈ 1 cup)70

Banana · 1 medium (≈ 120 g)100

Your one meal: move it to breakfast or lunch if you eat earlier.

Snacks60 kcal

Orange · 1 medium (≈ 150 g)

Drinks15 kcal

Tea/coffee (no sugar) · 1 cup

Day 6

Planned: 1,185 kcal

Dinner1160 kcal

Big plate: wheat swallow, okra & goat meat

Wheat swallow · 2 fist-size wraps (≈ 1¾ cups)500

Okra soup · 3 cooking spoons (≈ 1¼ cup)270

Goat meat · 3 medium pieces (≈ 150 g)330

Orange · 1 medium (≈ 150 g)60

Your one meal: move it to breakfast or lunch if you eat earlier.

Snacks25 kcal

Garden egg · 2 pieces (≈ 120 g)

Drinks0 kcal

Water · 1 glass (≈ 1 cup)

Day 7

Planned: 1,360 kcal

Dinner1230 kcal

Big plate: jollof, peppered chicken & moi moi

Jollof rice · 4 cooking spoons (≈ 2 cups)640

Chicken (grilled/peppered) · 2 pieces (≈ 240 g)340

Moi moi · 1 wrap/leaf (≈ 150 g)180

Vegetable side / salad (no cream) · 2 cooking spoons (≈ 1 cup)70

Your one meal: move it to breakfast or lunch if you eat earlier.

Snacks115 kcal

Groundnuts (roasted) · 1 small handful (20g) (≈ ¼ cup)

Drinks15 kcal

Zobo (no sugar, ginger & pineapple peel) · 1 cup