Weekly Meal Plan: Nigerian Cuisine
The weekly meal prep plan focuses on Nigerian cuisine, providing a variety of traditional dishes for each day. The plan covers breakfast, lunch, and dinner, offering balanced nutrition with a combination of protein, carbohydrates, and healthy fats. Each meal is rich in flavor and culturally authentic, featuring popular Nigerian dishes such as Jollof Rice, Egusi Soup, and Akara. The plan also includes a detailed grocery list to ensure all necessary ingredients are easily accessible, making meal preparation for the week both convenient and enjoyable.
Grocery List:
Grains and Carbohydrates:
Rice – 3 lbs (for Jollof, Fried Rice, Rice Porridge)
Yam – 4 large (for Asaro, Pounded Yam)
Garri (Cassava flakes) – 1 lb
Fufu (Cassava dough) – 1 lb
Semovita (Wheat) – 1 lb
Starch – 1 lb (for Banga Soup)
Beans – 2 lbs (for Moi Moi, Akara, Beans Porridge)
Plantains – 10 medium (for Fried Plantains)
Bread – 1 loaf (for Akara and Bread)
Vegetables and Herbs:
Spinach or Ugu leaves – 2 lbs (for Efo Riro, Afang Soup)
Tomatoes – 12 medium
Onions – 10 medium
Okra – 1 lb
Pumpkin leaves (Oha or Ugu) – 1 lb (for Oha Soup)
Red bell peppers – 5 medium
Scotch Bonnet peppers – 8 pieces
Garlic – 2 bulbs
Ginger – 1 large root
Meats and Proteins:
Chicken – 3 lbs
Goat meat – 2 lbs
Shrimp – 1 lb (for Fried Rice)
Fish (Tilapia or Mackerel) – 2 medium
Beef or Suya meat (thinly sliced) – 2 lbs
Eggs – 12 (for breakfast and Moi Moi)
Spices and Condiments:
Palm oil – 1 liter (for soups and stews)
Vegetable oil – 1 liter
Crayfish (ground) – 1 small container
Egusi (melon seeds) – 1 lb
Ogbono seeds (ground) – 1 lb
Thyme – 1 small container
Nutmeg – 1 small container
Curry powder – 1 small container
Banga spice – 1 packet (for Banga Soup)
Suya spice – 1 packet
Oils and Fats:
Vegetable oil – 1 liter
Palm oil – 1 liter (for soups)
Miscellaneous:
Hot chocolate powder – 1 packet
Salt and black pepper – as needed
Grains and Carbohydrates:
Rice – 3 lbs (for Jollof, Fried Rice, Rice Porridge)
Yam – 4 large (for Asaro, Pounded Yam)
Garri (Cassava flakes) – 1 lb
Fufu (Cassava dough) – 1 lb
Semovita (Wheat) – 1 lb
Starch – 1 lb (for Banga Soup)
Beans – 2 lbs (for Moi Moi, Akara, Beans Porridge)
Plantains – 10 medium (for Fried Plantains)
Bread – 1 loaf (for Akara and Bread)
Vegetables and Herbs:
Spinach or Ugu leaves – 2 lbs (for Efo Riro, Afang Soup)
Tomatoes – 12 medium
Onions – 10 medium
Okra – 1 lb
Pumpkin leaves (Oha or Ugu) – 1 lb (for Oha Soup)
Red bell peppers – 5 medium
Scotch Bonnet peppers – 8 pieces
Garlic – 2 bulbs
Ginger – 1 large root
Meats and Proteins:
Chicken – 3 lbs
Goat meat – 2 lbs
Shrimp – 1 lb (for Fried Rice)
Fish (Tilapia or Mackerel) – 2 medium
Beef or Suya meat (thinly sliced) – 2 lbs
Eggs – 12 (for breakfast and Moi Moi)
Spices and Condiments:
Palm oil – 1 liter (for soups and stews)
Vegetable oil – 1 liter
Crayfish (ground) – 1 small container
Egusi (melon seeds) – 1 lb
Ogbono seeds (ground) – 1 lb
Thyme – 1 small container
Nutmeg – 1 small container
Curry powder – 1 small container
Banga spice – 1 packet (for Banga Soup)
Suya spice – 1 packet
Oils and Fats:
Vegetable oil – 1 liter
Palm oil – 1 liter (for soups)
Miscellaneous:
Hot chocolate powder – 1 packet
Salt and black pepper – as needed