Starter week

Seven days of familiar Nigerian plates. In the app, portions are scaled to your own calorie budget.

7 days · about 1,864 kcal a day

Day 1

Planned: 1,865 kcal

Breakfast260 kcal

Oats with fruit

Oats (water/milk, no sugar) · 1 bowl (≈ 1 cup)160

Banana · 1 medium (≈ 120 g)100

Lunch630 kcal

Beans & dodo

Beans porridge · 3 cooking spoons (≈ 1¾ cups)450

Dodo (fried plantain) · 1 handful (6–8 pieces) (≈ ¾ cup)180

Dinner845 kcal

Semo & okra soup

Semovita · 1½ fist-size wraps (≈ 1¼ cups)510

Okra soup · 1½ cooking spoons (≈ ½ cup)135

Fish (fried) · 1 piece (≈ 120 g)200

Snacks115 kcal

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

Drinks15 kcal

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

Day 2

Planned: 1,765 kcal

Breakfast380 kcal

Moi moi & pap

Moi moi · 1 wrap/leaf (≈ 150 g)180

Pap/ogi with milk & sugar · 1 cup200

Lunch910 kcal

Jollof rice, chicken & dodo

Jollof rice · 3 cooking spoons (≈ 1½ cups)480

Chicken (fried) · 1 piece (≈ 120 g)250

Dodo (fried plantain) · 1 handful (6–8 pieces) (≈ ¾ cup)180

Dinner360 kcal

Boli & grilled fish

Boli / roasted plantain · 2 half plantains (≈ 200 g)220

Fish (grilled/peppered) · 1 piece (≈ 120 g)140

Snacks100 kcal

Banana · 1 medium (≈ 120 g)

Drinks15 kcal

Tea/coffee (no sugar) · 1 cup

Day 3

Planned: 2,175 kcal

Breakfast600 kcal

Boiled yam & egg sauce

Yam (boiled) · 3 slices (≈ 300 g)360

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

Lunch915 kcal

Eba & egusi

Eba (garri) · 1½ fist-size wraps (≈ 1¼ cups)495

Egusi soup · 1 cooking spoon (≈ ½ cup)220

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

Dinner530 kcal

Goat meat pepper soup

Pepper soup (broth) · 1 bowl (≈ 1½ cups)90

Goat meat · 4 medium pieces (≈ 200 g)440

Snacks130 kcal

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

Drinks0 kcal

Water · 1 glass (≈ 1 cup)

Day 4

Planned: 1,580 kcal

Breakfast260 kcal

Oats with fruit

Oats (water/milk, no sugar) · 1 bowl (≈ 1 cup)160

Banana · 1 medium (≈ 120 g)100

Lunch360 kcal

Boli & grilled fish

Boli / roasted plantain · 2 half plantains (≈ 200 g)220

Fish (grilled/peppered) · 1 piece (≈ 120 g)140

Dinner845 kcal

Semo & okra soup

Semovita · 1½ fist-size wraps (≈ 1¼ cups)510

Okra soup · 1½ cooking spoons (≈ ½ cup)135

Fish (fried) · 1 piece (≈ 120 g)200

Snacks100 kcal

Greek/unsweetened yoghurt · 1 cup

Drinks15 kcal

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

Day 5

Planned: 1,445 kcal

Breakfast380 kcal

Moi moi & pap

Moi moi · 1 wrap/leaf (≈ 150 g)180

Pap/ogi with milk & sugar · 1 cup200

Lunch630 kcal

Beans & dodo

Beans porridge · 3 cooking spoons (≈ 1¾ cups)450

Dodo (fried plantain) · 1 handful (6–8 pieces) (≈ ¾ cup)180

Dinner360 kcal

Boli & grilled fish

Boli / roasted plantain · 2 half plantains (≈ 200 g)220

Fish (grilled/peppered) · 1 piece (≈ 120 g)140

Snacks60 kcal

Orange · 1 medium (≈ 150 g)

Drinks15 kcal

Tea/coffee (no sugar) · 1 cup

Day 6

Planned: 2,065 kcal

Breakfast600 kcal

Boiled yam & egg sauce

Yam (boiled) · 3 slices (≈ 300 g)360

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

Lunch910 kcal

Jollof rice, chicken & dodo

Jollof rice · 3 cooking spoons (≈ 1½ cups)480

Chicken (fried) · 1 piece (≈ 120 g)250

Dodo (fried plantain) · 1 handful (6–8 pieces) (≈ ¾ cup)180

Dinner530 kcal

Goat meat pepper soup

Pepper soup (broth) · 1 bowl (≈ 1½ cups)90

Goat meat · 4 medium pieces (≈ 200 g)440

Snacks25 kcal

Garden egg · 2 pieces (≈ 120 g)

Drinks0 kcal

Water · 1 glass (≈ 1 cup)

Day 7

Planned: 2,150 kcal

Breakfast260 kcal

Oats with fruit

Oats (water/milk, no sugar) · 1 bowl (≈ 1 cup)160

Banana · 1 medium (≈ 120 g)100

Lunch915 kcal

Eba & egusi

Eba (garri) · 1½ fist-size wraps (≈ 1¼ cups)495

Egusi soup · 1 cooking spoon (≈ ½ cup)220

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

Dinner845 kcal

Semo & okra soup

Semovita · 1½ fist-size wraps (≈ 1¼ cups)510

Okra soup · 1½ cooking spoons (≈ ½ cup)135

Fish (fried) · 1 piece (≈ 120 g)200

Snacks115 kcal

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

Drinks15 kcal

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