Simple 14-Day Nigerian Weight Loss Meal Plan for Men

Are you a male looking for a detailed and reliable Nigerian weight-loss meal plan? You’ve come to the right place.

In this blog post, I will give you a Nigerian weight loss meal plan that strikes the sweet balance between healthy and delicious.

As men, I know most of us lack the time or skill to make meals all day, so I have made it simple, repetitive (You don’t need many varieties for weight loss), and sustainable. Very important.

With this meal plan, you have no excuse to not have that ripped physique you tell yourself is unattainable.

Let’s get started.

Meal Plan Overview

The meal plan is set at 2200 calories per day, as this is the recommended calorie deficit the average man will need to lose 0.5 – 1kg per week.

But there’s a wide range- Various factors such as muscle mass, height, age, and metabolism rate can increase or decrease this number.

I made this meal with the optimal mixture of carbohydrates, high protein, healthy fats, and dietary fiber, giving you great Nigerian foods that will keep you feeling fuller for longer.

Note – After about 3 weeks, to continue losing weight at said pace, you will need to reduce your calorie intake by 100-200 or increase your physical activity.

This is because the more weight you lose, the harder it gets to lose even more.

Meal Plan Considerations

When choosing or creating a meal plan, you should plan your meals based on your lifestyle and requirements. Things you should consider are:

• How much weight do you want to lose?
• Your activity levels.
• The pace at which you want to lose weight.
• Diet type. Keto diet? High carbs diet?
• A timeline and a deadline to achieve your desired weight.
• Your lifestyle. Are you always out? Work 9-5? How often do you eat out with friends?
• Can you settle for high-volume, less tasty meals overeating small amounts of high-calorie tastier foods?

Each person’s weight loss diet plan is different due to these considerations.

This isn’t a one-size-fits-all meal plan, I want you to take the foods in this plan and fit them into your personalized diet.

Meal Plan Guidelines

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.
• 75g of Spaghetti is 1 full fork load.
• 100g of cooked beans is 2.5 Heaping tablespoons.
• 100g of Macaroni is 2 Heaping tablespoons.
• 120g of sweet potatoes is half a medium-sized potato.
• 120g of Irish potatoes is 1 medium-sized potato.
• 100g of Garri is 10 tablespoons.
• 1 chicken drumstick is 70-80g.
• A piece of protein is 1 medium-sized meat.

Nigerian Weight Loss Meal Plan for Men

Some preparation is required for this meal plan.

You’re going to eat bean porridge and some other foods several times within the week, to make it easier, cook them in bulk and keep them in the freezer, they can last for quite a while.

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.

Here are some diet-friendly drink options:

Low-calorie Drinks in Nigeria

• Sans Cream Soda (1 calorie)
• Diet Coke (1 calorie)
• Chivita Iced Tea 350ml (112 calories)

Ready? Let’s begin – one meal at a time, one day at a time.

Day 1

Breakfast (509 calories)

• 100g of Oatmeal with 1.5 tbsp sugar, and 50 ml of evaporated milk or 2 tbsp of powdered milk

Lunch (915 calories)

• 350g Beans Porridge and 70g of Garri with 1.5 tbsp sugar

Dinner (620 calories)

• 70g Indomie with 2 boiled eggs and 1 piece of protein

Daily Total: 2042 calories + 150

Day 2

Breakfast (641 calories)

• White/Wheat Bread (3 slices), 2 Fried Eggs (with minimal fat), and 1 sausage
• A Cup of Coffee/Tea with 1.5 tbsp Sugar or honey and 40 ml milk

Lunch (604 calories)

• 300g Jollof rice, 80g piece of grilled chicken

Dinner (789 calories)

• 500g Boiled sweet potatoes with 2 boiled eggs, and 5 tbsp of stew/sauce with 1 piece of protein.

Daily Total: 2034 calories + 150

Day 3

Breakfast (688 calories)

• 2 Wrap Moi-Moi with (2 slices of bread, plain coffee/tea) or (Pap/Akamu

Lunch (740 calories)

• 300g Jollof whole-wheat spaghetti, with 2 boiled eggs, and 1 piece of protein

Dinner (613 calories)

• 400g Boiled sweet potatoes with egg sauce (2 eggs with minimal fat)

Daily Total: 2041 calories + 150

Day 4

Breakfast (509 calories)

• 100g of Oatmeal with 1.5 tbsp sugar, and 50 ml of evaporated milk or 2 tbsp of powdered milk

Lunch (808 calories)

• 350g Beans porridge with 1 steamed medium unripe plantain

Dinner (685 calories)

• 300g ofada rice and 5 tbsp of vegetable soup, with 1 piece of protein

Daily Total: 2000 calories + 150

Day 5

Breakfast (759 calories)

• 1 Indomie super pack with 2 boiled eggs and 1 sausage

Lunch (460 calories)

• 500 ml Yogurt with 2 apples

Dinner (812 calories)

• 5 Sticks of beef suya, with 3 masa’s

Daily Total: 2031 calories + 150

Day 6

Breakfast (688 calories)

• 2 Wrap Moi-Moi with (2 slices of bread, plain coffee/tea) or (Pap/Akamu)

Lunch (683 calories)

• 200g Grilled fish with 400g boiled or baked potatoes

Dinner (648 calories)

• 350g White rice and beans, with 1 piece protein, and stew/sauce

Daily Total: 2019 calories + 150

Day 7

Breakfast (509 calories)

• 100g of Oatmeal with 1.5 tbsp sugar, and 50 ml of evaporated milk or 2 tbsp of powdered milk

Lunch (368 calories)

• Lettuce and egg salad with 1 tbsp salad cream, with 100g grilled chicken

Dinner

• Cheat Meal “Reward yourself but don’t overdo it.”

Daily Total: 877 calories. You’re left with about 1300 calories to eat whatever you want! That’s one large shawarma and some fries or 3.5 slices of pizza.

Day 8

Breakfast (595 calories)

• Egg sandwich – 4 Slice bread, 2 tbsp mayonnaise, and 2 boiled eggs, with plain tea.

Lunch (757 calories)

• 300g Jollof Brown Rice and Beans with 80g of protein and 3 tbsp coleslaw

Dinner (703 calories)

• 2 Wrap Moi-Moi and 150g Grilled Fish

Daily Total: 2055 calories

Day 9

Breakfast (585 calories)

• Banana smoothie – 2 medium bananas, 3 dates, 130ml milk, and 1 tbsp peanut butter, With 1 apple

Lunch (865 calories)

• 350g Beans porridge, 80g of Garri with 1.5 tbsp sugar

Dinner (550-650 calories)

• 1 Wrap Swallow with Okra soup

Daily Total: 2000 – 2100 calories + 100

Day 10

Breakfast (509 calories)

• 100g of Oatmeal with 1.5 tbsp sugar, and 50 ml of evaporated milk or 2 tbsp of powdered milk

Lunch (960 calories)

• 2 whole boiled medium-sized unripe plantain with vegetable soup and 150g grilled fish

Dinner (450-550 calories)

• 1 bowl of Chicken or Goat meat pepper soup

Daily Total: 1919 – 2019 calories + 150

Day 11

Breakfast (789 calories)

• 500g Boiled sweet potatoes, 6 tbsp stew, 1 piece protein, and 2 boiled eggs.

Lunch (648 calories)

• 200g boiled rice, 150g boiled beans with 5 tbsp of stew, and 70g protein

Dinner (560 calories)

• 1 bowl Fruit Salad – Watermelon, Pineapple, apple, and 550ml Yogurt

Daily Total: 1997 calories + 200

Day 12

Breakfast (759 calories)

• 1 Indomie super pack with 2 boiled eggs and 1 sausage

Lunch (300 calories)

• 200g Cauliflower fried rice with 100g protein

Dinner (924 calories)

• 400g fried chips, with 150g grilled chicken

Daily Total: 1983 calories + 200

Day 13

Breakfast (914 calories)

• 350g Beans porridge with 1 fried medium plantain

Lunch (412 calories)

• 150g grilled Chicken, with 1 bowl of Lettuce and egg salad

Dinner (550-650 calories)

• 1 wrap swallow with vegetable soup and 70g protein

Daily Total: 1876 -1976 calories + 200

Day 14

Breakfast (509 calories)

• 100g of Oatmeal with 1.5 tbsp sugar, and 50 ml of evaporated milk or 2 tbsp of powdered milk

Lunch (478 calories)

• 2 Wraps of Moi-Moi

Dinner

• Cheat Meal “Reward yourself but don’t overdo it.”

Daily Total: 987 calories. You’re left with about 1200 calories to eat whatever you want!

The Nigerian foods in this meal plan will surely help you lose weight fast as long as you follow the directions accordingly.

I didn’t lean much on fried foods, whenever you fry a food item, it raises the calorie value significantly.

You might also notice that foods like yam and other carb-dense foods aren’t on the plan, this is intentional as they are too heavy in calories.

Final Words

And there you have it, a comprehensive 14-day low carb nutritious Nigerian weight loss meal plan for not just Nigerian men, but anyone going on a 2000-calorie diet.

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, this meal plan is a roadmap, not a destination, make your little tweaks to fit your specific lifestyle and watch that weight shed off.