Below you can find an African 7 day low carb meal plan. You can download this page as a pdf here.
Day 1
Porridge
Oats (30g) with semi-skimmed milk (200ml)
Egusi soup
Soup (400g)
Papaya
Papaya (100g)
Chicken stew & jollof rice
Chicken stew (140g) and rice (100g)
Day 2
Boiled eggs with vegetables
Eggs (2) with vegetables (30g)
Fish stew and rice
Fish stew (150g) with brown rice (100g)
Berries
Berries (80g)
Chicken stew and rice
Chicken stew (150g) with brown rice (100g)
Day 3
Poached eggs
Eggs (2) with mushrooms (70g) and avocado (70g)
Coated fish and salad
Coated fish (100g) and salad (50g)
Peach
Peach (medium sized)
Chicken stew with pap and green vegetables
Chicken stew (140g) with pap (200g) and green vegetables (80g)
Day 4
Fried eggs
Eggs (2) with 1 slice seeded bread and butter (1 tsp)
Okra soup
Soup (160g)
Mango
Mango slices (80g)
Beef stew and rice
Beef stew (150g) and brown rice (100g)
Day 5
Beans with eggs
Boiled eggs (2) with beans (80g) and 1 slice seeded bread
Ogbono soup
Soup (200g) with green vegetables (80g)
Orange
Orange (1 whole)
Black eye bean soup
Soup (85g) with mixed vegetables (80g)
Day 6
Poached eggs with salmon and avocado
Eggs (2) with salmon (50g) and avocado (70g)
Pepper goat soup
Soup (200g)
Walnuts
Portion (30g)
Mushroom omelette
Made with 2 eggs and mushrooms (40g)
Day 7
Cornmeal porridge with carnation milk
Portion (200g)
Tilapia fish with banku
Tilapia fish (100g) with banku (100g) and vegetables (80g)
Melon
Melon (125g)
Spinach stew
Stew (200g) with pap (100g)
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