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Are you a woman looking for a detailed and result-oriented Nigerian meal plan? Well, look no further.
In this 14-day Nigerian weight loss meal plan, I’ll show you how to eat your best Nigerian foods while making choices that support your health.
I’m taking the wisdom of Nigerian grandmothers, the flair of Nigerian chefs, and the science of nutrition to create a plan that’s as effective as it is enjoyable.
So, whether you’re a proud daughter of Naija, a lover of Nigerian meals, or simply someone seeking a delicious path to weight loss, join me on this interesting post.
Let’s get started.
I’ve set the daily intake at 1500 calories, as this is the recommended calorie intake you need to lose 0.5-1 kg weekly.
Following this plan will lead to reduced body fat and will help you lose weight fast.
Side Note – To continue to lose weight at this pace, after a 1-month mark, you will have to reduce the above calorie intake again by 100-200 calories.
This is because, the more weight you lose, the harder it gets to lose even more.
When choosing or creating a meal plan, you should plan your meals based on your lifestyle and requirements. You should consider:
Each person’s diet plan is going to be different due to people’s varying lifestyles and requirements.
When using a weight loss diet plan, you shouldn’t feel like you have to follow it to the T, you can edit it based on your specific requirements.
When shopping for ingredients such as oils, salad dressings, snacks, and drinks, pay attention to their calorie value and pick the lowest option.
This makes sure you’re making your meals with lower-calorie ingredients.
Spend some time at the beginning of each week to plan out what you’ll eat on some meals, this helps curb impulsive taking out and the draining question of “What should I have for breakfast?”
Meal prepping is a huge time saver for people who don’t have the time to cook every day.
Choose one or two meals in the plan on a weekend and cook enough for the coming week.
You don’t have to eat different, complex meals every day.
Eating the same foods on most days is completely fine, the simpler you keep your meal plan, the easier it is to stay consistent.
Keeping a log of your meals is a great way to see clear results, make adjustments when you hit a plateau (The point where you stop losing weight), and hold yourself accountable.
These tips and considerations will help make sure you use this meal plan properly and customize it to fit your specific lifestyle.
I made this meal plan very specific and detailed, making it applicable and ensuring weight loss. This diet is not restrictive; you can still eat your favorite Nigerian foods in moderation.
The foods in this meal plan are calorie counted and measured, Use the guide below to properly understand portion sizes.
100g of cooked rice is 4 Heaping tablespoons.
Wherever you see + followed by a number, that is the remaining calories for the day you can either eat, have a 330ml drink, save for another day, or just go on a lower deficit.
Check out my post on Nigerian low-calorie snack ideas for snacks you can add to the meal plan.
Ready? Let’s get into what you came for!
Daily Total: 1402 calories + 100
Daily Total: 1374 calories + 100
Daily Total: 1412 calories + 100
Daily Total: 1550 calories
Daily Total: 1396 calories + 100
Daily Total: 1327 calories + 150
Daily Total: 630 calories. You’re left with about 900 calories to eat whatever you want! That’s one large shawarma, 2.5 slices of pizza, or Burger and fries.
Daily Total: 1412 calories + 100
Daily Total: 1454- 1554 calories
Daily Total: 1389 calories + 100
Daily Total: 1366 calories + 150
Daily Total: 1504 calories
Daily Total: 1510 calories
Daily Total: 560 calories. You’re left with over 900 calories to eat whatever you want!
This might all seem a bit confusing at first if you’re new to the world of calories, but if you stick with this meal plan long enough, it will get clearer, and you will see rapid results.
Remember you must be reasonable and honest with yourself.
If you add a few more spoonsful of food to your plate then the calorie increases, wherever you see 1 piece of protein in the meal plan, and you decide to choose the fattest meat in the pot, the calorie increases, if you eat too much on the cheat meal, you can potentially wipe out your previous day’s diet efforts.
Check out Does Weight Loss Reduce Breast Size?
So far, I haven’t mentioned anything about drinks. Do you have to cut them out completely during a diet?
That would be ideal, but I doubt many of us would continue for long with that type of restriction.
It is suggested that you take 2-3 drinks at most per week if you want to lose weight quickly.
Here are some low-calorie drinks you take during your diet.
And there you have it, my detailed High-protein, low-carb Nigerian meal plan designed to achieve immediate and long-lasting weight loss results.
As I conclude this article, remember that this meal plan is not a one-size-fits-all solution. It’s a starting point, depending on your metabolism and BMI, you may have to eat less or more.
Nigerian food is diverse, and so are your tastes and needs. Feel free to make adjustments, personalize your meals, and explore the delicious world of local ingredients.
I’ve shared tips on personalizing your meal plan, from paying attention to ingredients and meal prepping to keeping it simple and tracking your meals.
These practices will empower you to make the most of this plan and customize it to your specific lifestyle.
And what about drinks during your diet? I’ve suggested low-calorie options that allow you to enjoy the occasional beverage without derailing your progress.
Ready to embark on this exciting journey towards a healthier, happier you? I hope you’ve found inspiration, guidance, and a taste of the wonderful flavors of Nigeria in this meal plan.