Weekly Meal Plan: Ghanian Cuisine
Ghanaian meal prep plan. This list is based on the typical ingredients used in each dish, ensuring you have everything you need for the week.
Grocery List:
Grains and Carbohydrates:
Millet (for Koko) – 1 lb
Rice – 3 lbs (for Jollof, Waakye, Omo Tuo)
Beans (Black-eyed peas, red beans) – 2 lbs
Maize flour – 1 lb (for Tom Brown)
Plantains – 12 medium (for Fried Plantains, Kelewele, Kakro)
Yam – 3 large (for Boiled Yam, Fried Yam)
Cassava flour – 1 lb (for Banku, Fufu)
Cornmeal – 1 lb (for Kenkey, Banku)
Gari – 1 lb (for Gari Fortor)
Vegetables and Herbs:
Tomatoes – 15 medium
Onions – 10 medium
Okra – 2 lbs (for Okro Soup)
Spinach – 1 lb (for Palava Sauce, Ayoyo Soup)
Green bell peppers – 5 medium
Hot peppers (Habanero, Scotch Bonnet) – 10 pieces
Garlic – 2 bulbs
Ginger – 1 large root
Meats and Proteins:
Chicken – 3 lbs (for Jollof, Red Red)
Goat meat – 2 lbs (for Light Soup)
Tilapia – 2 medium
Ground beef or lamb – 2 lbs (for Ayoyo Soup)
Turkey wings – 2 lbs (for Spicy Turkey)
Koose ingredients (Black-eyed pea flour) – 1 lb
Groundnuts (Peanuts) – 2 lbs (for Groundnut Soup)
Fish (preferably mackerel or herring) – 2 lbs (for Kenkey and fried fish)
Spices and Condiments:
Shito (Ghanaian hot pepper sauce) – 1 jar
Palm oil – 1 liter (for Palava Sauce, Red Red)
Curry powder – 1 small container
Thyme – 1 small container
Nutmeg – 1 small container
Paprika – 1 small container
Oils and Fats:
Vegetable oil – 1 liter
Coconut oil – 1 small jar (optional, for added flavor)
Miscellaneous:
This breakdown provides an estimate of the macronutrients based on common portion sizes. Adjustments can be made based on your dietary needs.
Grocery List:
Grains and Carbohydrates:
Millet (for Koko) – 1 lb
Rice – 3 lbs (for Jollof, Waakye, Omo Tuo)
Beans (Black-eyed peas, red beans) – 2 lbs
Maize flour – 1 lb (for Tom Brown)
Plantains – 12 medium (for Fried Plantains, Kelewele, Kakro)
Yam – 3 large (for Boiled Yam, Fried Yam)
Cassava flour – 1 lb (for Banku, Fufu)
Cornmeal – 1 lb (for Kenkey, Banku)
Gari – 1 lb (for Gari Fortor)
Vegetables and Herbs:
Tomatoes – 15 medium
Onions – 10 medium
Okra – 2 lbs (for Okro Soup)
Spinach – 1 lb (for Palava Sauce, Ayoyo Soup)
Green bell peppers – 5 medium
Hot peppers (Habanero, Scotch Bonnet) – 10 pieces
Garlic – 2 bulbs
Ginger – 1 large root
Meats and Proteins:
Chicken – 3 lbs (for Jollof, Red Red)
Goat meat – 2 lbs (for Light Soup)
Tilapia – 2 medium
Ground beef or lamb – 2 lbs (for Ayoyo Soup)
Turkey wings – 2 lbs (for Spicy Turkey)
Koose ingredients (Black-eyed pea flour) – 1 lb
Groundnuts (Peanuts) – 2 lbs (for Groundnut Soup)
Fish (preferably mackerel or herring) – 2 lbs (for Kenkey and fried fish)
Spices and Condiments:
Shito (Ghanaian hot pepper sauce) – 1 jar
Palm oil – 1 liter (for Palava Sauce, Red Red)
Curry powder – 1 small container
Thyme – 1 small container
Nutmeg – 1 small container
Paprika – 1 small container
Oils and Fats:
Vegetable oil – 1 liter
Coconut oil – 1 small jar (optional, for added flavor)
Miscellaneous:
This breakdown provides an estimate of the macronutrients based on common portion sizes. Adjustments can be made based on your dietary needs.
