No-Sugar: Cheap 7 days meal time table with High-Fiber, High-Protein easy to find in Abuja market

Here is a simple weekly meal timetable to prepare a very low or No-Sugar breakfast, lunch and dinner vision while ensure a High-Fiber and High-Protein. This ingredient is cheap and easy to find in any West African market like in Lagos or Abuja

Monday:

  • Breakfast: Oatmeal with plantain and peanut butter (High-Fiber, High-Protein)
  • Lunch: Jollof rice with chicken and vegetables (Brown rice is High-Fiber, chicken is High-Protein)
  • Dinner: Bean soup with whole wheat bread (Beans are High-Protein and High-Fiber)

Tuesday:

  • Breakfast: Yogurt with granola and honey (Yogurt is High-Protein, granola is High-Fiber)
  • Lunch: Grilled fish with roasted sweet potatoes and steamed broccoli (Fish is High-Protein, sweet potatoes are High-Fiber)
  • Dinner: Lentil soup with whole wheat bread (Lentils are High-Protein and High-Fiber)

Wednesday:

  • Breakfast: Scrambled eggs with whole wheat toast and avocado (Eggs are High-Protein, whole wheat toast is High-Fiber)
  • Lunch: Chicken and vegetable stir-fry with brown rice (Chicken is High-Protein, brown rice is High-Fiber)
  • Dinner: Black bean and corn stew with whole wheat bread (Black beans are High-Protein and High-Fiber)

Thursday:

  • Breakfast: Smoothie bowl with Greek yogurt, spinach, and banana (Greek yogurt is High-Protein, spinach is High-Fiber)
  • Lunch: Grilled chicken with roasted plantains and steamed green beans (Chicken is High-Protein, plantains are High-Fiber)
  • Dinner: Vegetable and bean soup with whole wheat bread (Beans are High-Protein and High-Fiber)

Friday:

  • Breakfast: Omelette with whole wheat toast and mixed vegetables (Eggs are High-Protein, whole wheat toast is High-Fiber)
  • Lunch: Fish and vegetable soup with brown rice (Fish is High-Protein, brown rice is High-Fiber)
  • Dinner: Grilled chicken with roasted sweet potatoes and steamed broccoli (Chicken is High-Protein, sweet potatoes are High-Fiber)

Saturday:

  • Breakfast: Whole wheat pancakes with scrambled eggs and mixed berries (Eggs are High-Protein, whole wheat pancakes are High-Fiber)
  • Lunch: Lentil and vegetable stew with whole wheat bread (Lentils are High-Protein and High-Fiber)
  • Dinner: Grilled fish with roasted plantains and steamed green beans (Fish is High-Protein, plantains are High-Fiber)

Sunday:

  • Breakfast: Breakfast burrito with scrambled eggs, black beans, and avocado (Eggs are High-Protein, black beans are High-Protein and High-Fiber)
  • Lunch: Chicken and vegetable soup with brown rice (Chicken is High-Protein, brown rice is High-Fiber)
  • Dinner: Vegetable and bean stew with whole wheat bread (Beans are High-Protein and High-Fiber)

Note: All of these meals can be found in an African market in Lagos and are affordable. Also, make sure to drink plenty of water throughout the day.

Here are some high-fiber and high-protein foods that are commonly found in African markets in Lagos:

  • High-Fiber foods: plantains, sweet potatoes, brown rice, whole wheat bread, beans, lentils, broccoli, green beans, spinach
  • High-Protein foods: chicken, fish, eggs, Greek yogurt, peanut butter, black beans, lentils

Remember to always choose whole foods over processed foods and vary your diet to ensure you are getting all the necessary nutrients.

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