Need a Nigerian food time table for Weight Loss?
Then you're in sweet luck!
Because I have complied not 1 but 11 different types of Nigerian weight loss meal plan, for you to pick and choose from.
Quick Note: Make sure you read to the end because I saved the best Nigerian weight loss meal plan for last.
Let's get started right away...
1. Intermittent Fasting Nigerian Diet Plan
The intermittent fasting (IF) diet alternates between periods of fasting and periods of eating.
The idea of intermittent fasting is to restrict the time you’re allowed to eat, in order to reduce your overall calorie intake so you lose weight.
There are many different forms of intermittent fasting. However, the 16/8 method is one of the simplest and most popular forms of IF.
Which involves limiting your food intake to 8 hours daily, and fasting for the remaining 16 hours.
Foods allowed are healthy fat, protein, vegetables and fruits. In the fasting period: water, herbal tea and coffee are allowed to be taken.
Below is a eating schedule to lose weight fast with the advanced (16/8) intermediate fasting diet...
Intermittent Fasting Nigerian Diet Meal Plan
Day | Breakfast | Lunch | Dinner | Fast |
|---|---|---|---|---|
Time | 11am - 7pm | 7pm -11am | ||
1 | Oats Meal | Sweet Potatoes With Scrambled Eggs | Grilled Fish | Green Tea |
2 | Green Smoothie | Grilled Fish with Vegetable Sauce | Brown Rice And Chicken | Green Tea |
3 | Pancakes and Scrambled Eggs | Egg Salad | Whole Grain Pasta With Beef Sauce | Green Tea |
4 | Banana Smoothie | Chicken Salad | Coconut Rice And Fish | Green Tea |
5 | Brown Bread and Eggs | Spaghetti Garnished With Ugu & Goat Meat | Fruit Salad & Yoghurt | Green Tea |
Snack Options Include Mixed Nuts, Granola Bar, Fruit In Season, Yoghurt, Etc.
Pros
Cons
2. Nigerian Plant based Diet Plan
The main idea of the plant based diet is to reduce or eliminate intake of food(s) sourced from animals for health, weight loss ethical, or environmental reasons.
There are several versions of the plant based diet, however, the vegetarian diet and the vegan diet are the most popular.
Below is a sample of the vegan diet meal plan:
Nigerian vegan Diet meal Plan
Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
1 | Green smoothie | Brown Rice with Vegetable stew & Tofu | Sweet Potato Porridge |
2 | Banana Ugu smoothie | Fruit salad | Beans porridge |
3 | Whole grain bread & Tomato sauce | Beans porridge | Whole wheat pasta with Vegetable sauce |
4 | Banana & Nuts | Jollof Rice & Tofu | Boiled Potatoes and Sauce |
5 | Whole Wheat Bread With Peanut Butter | Green Salad | Whole Wheat Pasta And Tomato Sauce |
Snack Options Include Any Fruit In The Season And Mixed Nuts.
Pros
Cons
3. Nigerian Low-carb Diet Plan
Low carb diets like keto diet, Atkins diet, and low-carb, high-fat (LCHF) diet are some of the most popular weight loss diets right now.
The low carb diets works by limiting carb intake and replacing them with more protein or fats.
Some form of low carb diet limits carbs more than others. For example, keto diet limits carbs to less than 10% of your total calories, compared 30% or less for other forms of low-carb diets.
Below is a sample of the Keto diet meal plan:
Nigerian Keto Diet Meal Plan
Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
1 | Fried Eggs & Bacon (Fried with butter) And Bulletproof Coffee | Turkey & Vegetable Salad with Olive Oil Dressing | Cabbage Swallow & Egusi Soup |
2 | Avocado Smoothie | Grilled Fatty Fish With Veggies | Cauliflower Rice with Palm oil Sauce and Pork Meat |
3 | Diced Cucumber Bowl With Tuna Fish | Roasted Pork with Vegetable Sauce | Cauliflower Swallow & Banga soup |
4 | Scrambled Eggs | Grilled Shrimps with Lemon Butter Sauce | Goat Meat Pepper Soup |
5 | Pancake (Made with Almond flour) | Coleslaw with Chicken Breast | Cauliflower Rice and Roasted Beef |
Get the complete Keto meal plan with snack ideas and other Nigerian food time table for fast weight loss pdf version here:
Pros & Cons of the Ketogenic Diet
Pros
Cons
4. Nigerian Paleo Diet Plan
The main idea behind the paleo diet (Caveman diet, or stone-age diet) is to go back to the ways our ancestors ate.
On the basis that modern illness and disease are linked to the Western diet.
Foods allowed on the diet are vegetables, fruits, nuts, roots, and meat.
While foods Not allowed are processed food, processed oils, salt, sugar, alcohol, coffee, dairy products, grains, and legumes (Paleo advocates believe that the human body hasn’t evolved to process legumes, grains, and dairy products)
Below is a sample of the Paleo diet meal plan:
Nigerian Paleo Diet Meal Plan
Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
1 | Scrambled Eggs With Sausages | Fruit Salad | Yam Porridge |
2 | Fruit Smoothie | Tuna Salad | Sweet Potatoes And Diced Sauce |
3 | Chicken Wrapped In Lettuce | Vegetable Sauce & Roasted Beef | Homemade Sweet Potato Fries With Grilled Fish |
4 | Paleo Pancakes (Pancake Made With Either Coconut Flour Or Almond Flour) And Berries | Tuna Salad | Grilled Chicken Cooked In Herbs And Garlic. |
5 | Yam and eggs | Vegetable Sauce & Roasted Beef | Homemade Sweet Potato Fries And Turkey |
Pros
Cons
5. Nigerian Low-Fat Diet Plan
Low fat diet was very popular for decades, until low-carb diets took over.
Anyway, the idea behind the low-fat diet plan is to restrict fat intake to 30% or less than 10% (for the case of ultra-low-fat diet ) because fat contain about twice as much calories as protein and carbs.
Below is a sample of the Low-fat diet meal plan:
Nigerian Low-Fat Diet Meal Plan
Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
1 | ½ Cup Of Oats With ¼ Cup Of Skimmed Milk | Chicken Salad (without salad cream) | Baked Potatoes With Sauce (little to no oil) |
2 | Green Smoothie | Grilled Chicken & | Fruit Salad |
3 | ½ Cup Of Granola With ¼ Cup Of Skimmed Milk. | Chicken Salad | Baked Potatoes And Cooked Fish |
4 | Chicken Salad | ½ Cup Of Steamed Brown Rice With Vegetable Stew | Fruit Salad |
5 | Vegetable Stew (little to no oil) With Yam | Fruit Salad | Chicken Pepper Soup |
Snack Ideas Include a Handful Of Berries, Nuts, Carrot, And Any Piece Of Fruit.
Pros
Cons
6. Nigerian Mediterranean Diet Plan
The Mediterranean Diet, as the name implies, is simply just diet of the people in the Mediterranean countries like Italy and Greece.
The diet consist of eating plenty of vegetables, fruits, legumes, seeds. whole grains, nuts, seafood. fish and olive oil.
Other foods like dairy, eggs, and poultry are to be eaten in moderation. While processed meat, refined grains, added sugar, and other processed foods are avoided.
Below is a sample of the Mediterranean diet meal plan:
Nigerian Mediterranean Diet Meal Plan
Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
1 | Omelet Made With Onions And Tomatoes. | Beans And Fish | Goat Meat Pepper Soup, (Sparingly Garnished With Scented Leaves.) |
2 | Chicken Salad | Greek Yogurt With Mixed Nuts | Sweet Potatoes With Tomato Sauce |
3 | 2 Slices Of Whole Grain Bread With Cheese And Tomatoes | Seafood Jollof Rice | Grilled Fish With Veggies |
4 | Oats With Yoghurt And Mixed Nuts | Cauliflower Rice With Vegetable Stew | Goat Meat Pepper Soup |
5 | 2 Slices Of Whole Grain Bread With Unsweetened Peanut Butter | Fish With Yoghurt | Seafood Jollof Rice |
Snack Options Include Muffins, Any Fruit In The Season, Mixed Nuts, Popcorn And Dark Chocolates.
Pros
Cons
7. Nigerian DASH Diet Plan
The word “DASH” means Dietary Approaches to Stop Hypertension.
The DASH diet is simply a diet modification to help prevent or treat high blood pressure (or Hypertension). Even though the DASH diet is not a weight loss diet, many people swear by it for weight loss.
This diet focuses on eating plenty of vegetables, fruits, whole grains, and lean meats. And limits the intake of sodium (salt), added sugars, red meat, and fat.
Below is a sample of the DASH diet meal plan:
Nigerian DASH Diet Meal Plan
Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
1 | 1 Serving Of Granola With Greek Yoghurt And Berries | Coleslaw With Chicken | 1 Serving Of Brown Rice With Vegetable Stew And Fish |
2 | 1 Hard Boiled Egg With Any Fruit Juice Of Choice | Tuna Salad | Seafood Pasta Garnished With Veggies |
3 | Whole Grain Bread, Tomato And Avocado Slices | Sliced Chicken And Vegetable Stew | Mashed Potatoes With Vegetable Salad And Chicken |
4 | 1 Serving Of Oats With Fruits/Nuts And Yoghurt | Grilled Fish | Homemade Sweet Potato Fries With Salad And lean meat |
5 | Lean meat, A Handful Of Cashew Nuts And Tomato Juice. | Coleslaw And Turkey | Seafood Vegetable Soup |
Snack Options Include Carrots, Almonds, Cashew, Peanuts, Yoghurt, Cheese, Popcorn, Dried Fruits, Any Fruit In Season
Pros
Cons
8. Nigerian WW (weight watchers) diet Plan
WW (formerly known as 'Weight Watchers') is one of the most popular weight-loss programs in the world.
WW diet works based on points, where different foods are assigned different points based on their number of calories, fat, and fiber content.
The central ideas is that you have to eat within your daily allowed point, to get to your desired weight.
Below is a sample of the Nigerian WW diet meal plan:
Nigerian WW (Weight Watchers) Diet Meal Plan
Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
1 | Chicken Sandwich | Cauliflower Fried Rice And Chicken | Beef And Veggies Stir-Fry |
2 | Granola Bar | Tuna Salad | Goat Meat Pepper Soup |
3 | Whey Protein Shake | Chicken And Veggies Stir-Fry | Pasta and Veggie Sauce |
4 | Banana Smoothie | Tuna Salad | Brown Rice With Beef Stew |
5 | Oatmeals | Chicken Salad | Grilled Fish |
Snack Options Include Yoghurt And Any Fruit Of Choice.
Pros
Cons
9. Nigerian dukan Diet Plan
The Dukan diet is basically a high-protein, low-carbohydrate, and high-fat diet that was designed by Dr. Pierre Dukan in the 2000s for weight loss and nutrition.
The diet plan is usually followed for four weeks (or eight weeks in the case of people with diabetes) and has been popularized by celebrities such as Kim Kardashian.
There are four stages to this diet including the attack phase (eliminating carbs and surviving on lean proteins) and the cruise phase (gradually reintroducing healthy carbs).
Below is a sample of the Nigerian Dukan diet meal plan:
Nigerian Dukan Diet Meal Plan
Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
1 | Greek Yoghurt | Goat Meat Pepper Soup | Baked Fish |
2 | Scrambled Eggs | Baked Fish | Chicken Pepper Soup |
3 | 2 Hard Boiled Eggs | Chicken Kebab | Grilled Fish |
4 | Scrambled Eggs With Cheese | Tuna salad | Grilled Chicken With A Dip Sauce |
5 | Oatmeal With Skimmed Milk | Egg Salad | Turkey With Cheese As A Dip Sauce |
All Snack Options Are Protein Sources.
Pros
Cons
10. Nigerian Zone Diet Plan
The Zone Diet Plan is based on the theory that your body operates in a certain range of calories, and when you go too low or too high, it will react negatively.
It's goal is to help you balance your hormones, metabolism and moods.
The Zone Diet plan follows the ratio of 40% carbohydrate, 30% protein and 30% fat
diet.
The carbs should have a low glycemic index (a slower rise in blood sugar) which will make you fuller for longer. Your protein should mostly be lean and most of your fat should be mainly monounsaturated.
Below is a sample of the Zone diet meal plan:
Nigerian Zone Diet Meal Plan
Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
1 | Tuna Sandwich | Turkey And Veggies | Beef & Beef Sauce |
2 | Whey Protein Shake | Beef & Beef Sauce | Beans |
3 | Banana Pancake and Eggs | Fruit Salad | Chicken Salad |
4 | Smoothie (Nuts And Protein Powder added) | Chicken Salad | Roasted Sweet Potatoes With Vegetable Salad And Beef |
5 | Oatmeal And Mixed Nuts | Fruit Salad | Fresh Fish |
Snack Options Include Berries, Mixed Nuts, Avocados And Greek Yoghurt.
Pros
Cons
11. SFS Diet: the Best Nigerian Weight loss Meal Plan
After blood, sweat, tears, and years Of Careful Testing…
I was able to create a Fast, Safe, & Robust Fat-loss plan designed for imperfect People who love Nigerian Food.
And I called is Supreme Fat Loss System (SFS) for lack of a better name.
This new Rapid fat-loss diet has produced hundreds of transformation and Raving Reviews from Doctors, Nutritionist, Students, Busy Mums & Other Smart fitness coaches.
Learn more about the SFS meal plan (and see reviews and transformations) here:
SFS plan is the best Nigerian diet to lose weight. it's a strictly Nigerian weight loss meal plan for 30 days plus.
nigerian food time table for weight loss Conclusion
I have shared with you different Free meal plan for weight loss in Nigeria.
You can pick and choose from any of 11 different diet time table for weight loss in Nigeria that you feel you can stick to for the long term.
And don't forget to download the Nigerian food time table for fast weight loss pdf version here:
Good luck!
Thanks for sharing..it was quite helpful