Here is a sample weight loss food table using 1200-1500 calories per day.
Download High Resolution Version
Here are some Nigerian recipe notes for weight loss
OMG, I LOVE YOU GUYS FOR THIS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Runs to print, share on Facebook, Twitter and my blog!!!
But erm, a whole plantain for breakfast?
Lol… we love you more!!! You think a whole plantain is too much?
Tanx, indeed very helpful
you are welcome
Great table. I like that there’s brown rice and whole wheat pasta
Why not more fruits though? Especially local fruits oranges, garden egg, paw paw, water melon… Lol, my F&N mindset is running wild.
Things like Indomie and Pounded yam can go abeg. People who want to lose weight have to make sacrifices jore. No short cut. In fact no dinner sef. LOL!
When I was in Nigeria, I noticed more ‘whole wheat’ and plantain flours used to make ‘swallows’ instead of eba and poundo yam or any of the other Tuwo varieties (semo, corn, alkama (wheat)).
Please correct your tuwo spelling don Allah. Its not Tuo.
No dinner ke? lol… that wont work, people have to progress in indulgence stages to actually loose weight, you cannot totally take away things that they are used to. And for the fruits, we tried to only include things that are in season year round…. people can always substitute with what they have available. The Tuwo spelling shall be corrected.
where can i get brown rice in abuja
Comment…is brown rice the as ofada rice or abakaliki rice? Secondly, is ‘Okpa'(igbo delicacy, just like moimoi) gud for weight loss? If yes, wen can it be eaten(morn, afternoon or nite) and what quantity?
Comment…u can get brown rice in gwagwalada market
Thanks for this naija foodie but i keep seeing palm oil free , i mean how do i cook all dese soups without palmoil or is there a substitute?? please let me know thanks in advance
Palm oil is extremely high in calories and fat therefore not weight loss friendly. Substitute healthier oils like olive oil and vegetable oil.
Yes Ade, you can actually cook all these soups without palm oil or any oil at all. Try it. Make the soups the way you usually do just without the oil. If you need to fry any ingredient, steam it instead with a little water. I have done it before, it is very do-able. Good luck.
Or you use tomato as someone has mentioned. It gives you that color you want or you are used to.
@ade substituting palm oil with tomatoes gives the soup a delicious taste and great colour too. u know like youre making stew-soup. its cheating!
Are you going to come up with a weight gain table soon?
If you need one, we can hook you up.
Abeg hook us up with the weight gain table…
I am on it!
very helpful, plus its something i can modify for my daughter who’s on the big side as well. thank you!
we are glad you find it useful
Pls is there such a thing as too much fruit? I eat a lot of bananas in a day. What is too much? I hate crash diet cos u always gain it back. Thanks 9jafoodie can I be ur best friend? Lol.
Yes!!!! you can definitely eat too much fruit, especially the high sugar stuff like bananas. YES you can be my best friend…. lol.
..came across this page by mistake and am loving it.having being trying to lose the remaining weight I gained during pregnancy but its just refuse to go.anytime I get on scale.its same weight! Will try out this food time table and hope its works,
let us know
You know you can actually be loosing some weight without the scale tipping or better still before the scale starts tipping. Check whether your clothes are easier to enter, do u feel lighter? So that you don’t get fixated on the scale while you are actually shedding those kg!
these is really helpful….but wud really luv to have a weight gain table……
we are on it
i rili wish to lose this weight,bt it is just stuck there,i stopped eatin caborhydrates of all sort stopped everytin,i eat fruit mostly wit lot of water bt ve nt seen any changes is there any other way out
You need a good balance of all food classes for sustainable weight loss
Thank you for this 9jafoodie. I like the fact that you take time to respond to comments, but I’d like to clarify if brown rice is the same as ofada rice…thank you
Brown rice is different from Ofada rice.
Please where can I get brown rice in Lagos??????? And please what is boiled cassava?
Depending on where you shop, you should be able to find it at the bigger chain grocery stores. There is a variety of cassava you can boil and eat (similar to yam)
Pls I need a weight gain table.I av tried to take my breakfast,vitamin enrichn drinks n lots more.ders no changes.pls help me out!
Thanks for this…I like the fact that you respond to your comments. Weldone, please I will like to clarify if brown rice is the same with Ofada rice. thank you
this is really great. too depressed to stand on a scale. i always believe my clothes will tell the real truth, and they do. thanks for d food table. kind of u to give it freely. i’ll start today. i’ll report in when i see results. thanks.
You’ve done it again!!! This is great.
LOVE THIS… Pls how can I make tuwo plantain flour
9jafoodie,am new on this blog and I lov what u’re doing.I am a breastfeeding mother on exclusivetype.Pls help me out with a food plan on weight loss while lactating.Thanks.
Hummm… that is a tough one, please email us.
Thanks for this it actually came in handy, my question goes thus; please, where we have the roasted sweet potatoes can be take it boiled? as I noticed fries are avoided? Thank you
yes, you can boil the potatoes if you prefer.
Ah! God bless you guys for me for this reasonable diet plan. I was searching for a Nigerian based diet plan and I saw one on a blog (name withheld) that essentially was two eggs for breakfast everyday for two weeks and absolutely no carbs or fats/oils. Around 10 eggs per week. Can someone say cholesterol overdose? I just laughed and continued my search till I found you guys. God bless you again. I already exercise three times a week and was just looking for a diet to go with it. Now printing and pasting on my kitchen wall.
10 eggs??? wow… I think 2 – 4 eggs per week is plenty. You are most welcome.
Great site. i was recently diagnozed with hypertension and was looking for a diet plan that will help reduce my blood pressure. i will definitely try this plan.
could you please confirm if Basmati rice is a good substitute for Brown rice.
Hi there! pls I need the one for weight gain, thanks.
Wow wat a blog I ve been searching for dis kind of place 4 a long time now. U’re 1derful pls am a nursing mother esp am on baby friendly can I ve a food plan 4 lactating mothers
thank you for a job welldone. i need a table for pregnant women, thanks
I’m just 17 but i weigh 110kg everyone makes mockery of me pls i need help urgently
just found this.
would try this out ad get back to yu
wow its been a while my friend i have missed your recipes but this i really love. i have saved it and will talk about it on my blog, Facebook page etc and i will follow it, cos my diet is kinda boring. http://www.secretlilies.blogspot.com
Yeiiii!! I need to visit your blog soon, sorry I have been MIA
Woooo. I’m really impressed with this time table because is really hard to keep to your weight in Nigeria. This is really a good job. Weldone guys.
wow this so helpful and so nice for more interesting details kindly send them to the university of Nigeria
People assume that to lose weight u have to stay of carbs and this and that. U need carbs. U need all classes of food. so I totally love this. Thanks a lot.
U can replace milk with almond milk. Lower in calories and has more benefits OR with Tiger Nuts milk..amazing substitutes for everyone.
Basmati rice is great but not a substitute for brown rice. Brown basmati rice are sold everywhere as far as I know. Also please leave the pounded yam abeg. we like it there. LOL what is a Nigerian food table without pounded yam?
ofada rice is very healthy. u can substitute it for ur white rice. no? i think so. not sure sha.
Thanks for this. *prints*
hey 9jafoodie, thanks for the thumbs up for we plus-sized ladies and gents. Late last year,I delivered a beautiful set of twins (yayy!) so I have added enough weight already from eating too much to allow breast milk flow well. My kids are approaching 1 year now so i am fully ready to burn all those preggy weights off! i intend to breastfeed them till they are one, but i think i need to start losing weight without compromising on my breast milk flow. Please can you help me plan a food time table that can achieve both effects?thank you!
pls i really want to trim down but there is no time for me to do some exercise considering the fact that i go to work early and close late. wot else can i do
Eat healthy/eat less
Thank you very much 4 dis guyz.. Buh I hav a lil problem.. I am a student nd it is nt everytin on that table dat I can afford.. So wat shuld I do cos dere z no time 2 prepare al dis in skul.. Thank you.
if you cant control what you eat, you should definitely find time to exercise
I really like this page and the diet time table,but my problem goes with the majority who said they don’t get to see the changes in their weight,it does happen to me,more so am a nursing mother who is breast feeding and I can’t get my hands off small foods.please help as I need to drop some weight too.
All you need do is exercise some self control and eat high fiber food that will keep you full for a long time
Hurray! *dancing* #Operation print and paste on fridge!
Hi, I’d like to know if I can replace spinach with ugu as spinach is not common in my neighbourhood.
Ugu is even better…
Pls I need an answer τ̅☺ my questions. Thanks
My son just clocked 6months n ah’ve bn do¡n exclus¡ve. Now ¡ Th¡nk ¡ts tym 2 shed dose extra we¡ght…am glad ¡ Got here…buh d T¡me-Table ¡s T¡ny…cant c wat z pr¡nted der…*s¡gh*…any way to zoom ¡t?
Plz I want to know if only eaten once a day can make me lose weight.thanks.
Temporarily it will. You need to eat healthy which means 3-5 small meals per day.
I am so happy to find this. I just recently decided to go on a crash diet and build up from there, as you can imagine, I only have one thing on my mind-food! I have concerns though. Are we supposed to take all the items in each box or we choose? The plantain should be ripe or unripe? I don’t think I know any wholewheat pasta, any help?
pls can i get a Weight Gain table…. Need 2 build up
you sure can!
Pls which address can one used to email u
To loose weight, I ‘ll just say (a) eat in moderation. For instance, If you normally eat 3 spoons servings of rice/beans or any other meal, reduce it to 1and half. Basically, reduce all the portions of food you normally eat. And if possible, cut out bread or solid foods (pounded yam, eba etc.) entirely. (b) Set a goal for yourself, coupled with about 20-25 mins cardio/abs workout every other day (preferably daily if you’ve got the time). Because trust me, eating moderately will do the trick, but could leave all the fat you have shed “sagging”. (c) Eat lots of fruits, and drink lots and lots of water….. I mean, lots of water! I started my weight loss journey 2 weeks ago, and these tips have worked for me. Already lost 5kg, More so, my clothes are already really loose on me. Good luck guys. xxx
@ kenny,am motivated by ur comment cos av bn lookin for ways to cut. Down all these fats nd its as if nothin I̶̲̥̅̊s̶̲̥̅̊ workin but am goin to try these nd hope i get result lik you.
Wow I have searched for this all my life & I hope it works am 16 buh look 20 I weigh 80:( I hope this works. Were can I get brown rice in ph ??
Thank you 9jafoodie!! Please how do I cook my fav Ogbono Soup without Palm Oil?
Hi Smon… you can substitute olive oil.
i’ve been on anti depressants for a couple of months and i just went off them. i’m much better now but i’v e gained a lot of weight due to d drugs’ effects. i am trying to lose the weight and this diet plan just inspired me so thanks 9jafooodie. i just need discipline and a good sense of humor to get me into shape. #fingerscrossed.
Thanks guy u rocks
thnks 9ja foodie…u ar d best…*Muah*
I recently had twins and I’m gaining weight everyday . Pls any diet plan for breastfeeding mothers.
Any thing I can use to go down In 2weeks,my baby will b 6month next month,pls let me know
I am new to this page although I have been trying some some fat burning diet but culdnt get it right with nigerian meals, I am so happy to get dis time table. I’ll give it a try and see hw it turns out. Does dis timetable also apply to burning tommy fat? cos my main issue is my tommy.
Tanx,pls where can I get brown rice in kano state?
Kano state should be one of the easiest places to find brown rice since a lot of grains and vegetables are grown there. Its the rice locally grown and processed by our Nigerian farmers. The colour is brownish because its not excessively milled and polished like imported rice.
Any local market will be a good place to search
Please i need a weight gain table.I will be very glad if you can help out.thanks
I love dis timetable. But there re some foods here I ve not heard of before like:tomato sandwhich, vegetable omelette, boiled casava. And I don’t eat salad.is there anything I can use to subtitute dis.
Thanks it so helpful….
ade February 2, 2013 at 4:05 pm – Reply Thanks for this naija foodie but i keep seeing palm oil free , i mean how do i cook all dese soups without palmoil or is there a substitute?? please let me know thanks in advance
Thanks for the food time table but I need to loose my belly fat and my christian mother fats on my hands. Its killing me and I ve a 4mths old baby. Hw do I loose the weight while breast feeding.
Hi 9jafoodie, I ve just started a weightloss program at the Gym and needed a food Timetable. I lazily decided to google a nigerian diet plan With doubts in my mind, but to my suprise, I found you guys! Don’t know what to say but Thank You so much. You ve made my Day. I’m so sharing this page with my fat friends Asap. God bless you real Good.
Am so sad cus i cnt zoom on d time table so i can’t see it
Finally zoomed it!…buh…am a student nd am really into ‘quick–fix’ meals (noodles) nd though I play basketball,I regain d fat in double if I dnt ball for more dan a week.PLEASE I NEED A PERMANENT WEIGHT LOSS PLAN (dat includes my precious noodles);-)
Bn searching 4 dis. Dis is so kind of u. Really aprc8 it. D only problem am having is dt am unable 2 zoom it
@ jasmine. Pls how did u zoom it?
Wow! I love wat av seen so far Bt i need urget help,cos i cant excercise at d moment cos of my present health state I urgently need a diet plan dat can make me loose atlst 20kg per mnth
pls do dis ASAP nd save a life.
I use an android phone so I double clicked the image.
Please what brand of whole wheat pasta is available in Nigeria? Thanx
Comment…i want 2 lose some weight.wat am i suppose 2 eat and wat not 2 eat.bcos i like eating noodles.pls help me
Wow…. Am so apy honestly…. Shared dis wit my mum, she was just laffing wit d list of foods. Am sure she’s nt wit me on dis. Am doing dis alone. Pls i need frnds wu are also on dis journey either on FB or any social network,so we cn chat abt our achievements and encourage one another. E no easy ooo na God’s grace ooo.
omg! something great is happening here.. where have i been?how come all this while i have been researching on weight loss i never stumbled into this page? anyway’s its good i found you..please kindly list out the Nigerian soups for dieters apart from the usual Okro and Vegetable oil free soup… i need more options please.
@Kenny A nigerian diet is typically very difficult to eliminate bread and solid food totally. A more reasonable, doable option would be to switch the normal white rice for brown rice or ofada rice. White bread for wheat bread (Park n Shop and Val U are delicious (healthier) options). Also if someone is looking into weight loss, some fruits can be one’s undoing due to their high sugar content (e.g Pineapple), opt for fruits like banana, grapes, limes (can be squeezed into your glass of water) and so on. Hope this has helped a little.
@dherb barilla. Check Goodies stores (got mine from the branch in Apapa)
If you are trying to lose belly fat, you would need to stay away from bananas. Apples, avocado and pears are very helpful with that.
Hey guys I love this sooooo much but pls does taking 2 much pineapple makes one add weight? Cos I take 3 big slices(almost a whole) of it everyday
Well done guys on this blog, its amazing but i noticed one or two questions from people that I ll like to comment on having been on this journey of weight loss myself for a while and have been able to keep it off. One of the keys to weight loss is portion size, you can be eating all the right stuff but size matters. Most of our food in Nigeria are carbohydrate based so go slow on the grains, bread, gari, wheat, amala, pounded yam e.t.c if you cannot avoid them totally. You can get your carbohydrate from other sources like your green leafy vegetables, nuts e.t.c Some of the fruits contain high level of carbohydrate so watch out, the greener the better. Tread softly with oil, use sparingly if you must. Don’t get addicted to your scale you can make out time to weigh once a week and before you know it the weight will start melting off. Avoid crash diet, it will work for a while but it is not sustainable. Good luck
Am lovind dis site,pls am okay with ma weight but only want to loose belly fat,does this tym table work for me or what do I do.thanx
This is nice ve been looking for dis
Hi 9jafoodie, brilliant work, I have been on a weightloss programme for just 3 weeks now, but I realized its not a drastic thing dat will happen, its has to go with change of lifestyle totally,no more frizzy drinks, lots of water, food high in protein, very little carbs, but one thing has been confusing, do you have to exercise your heart out to loose weight or there are simple exercise that u can do indoor that will help, also is it ok to take ofada rice and basmatic rice.looking forward to your response
very well said… it’s a journey. No you don’t have to do intense exercise to see result, simple things like jogging, power walking will do the trick. you can also try in house exercise DVDs
thanx alot. what is d difference btw ofada rice, basmati rice and browm rice
Pls pple am unable 2view it all..I can only see from sunday-tuesday pls and I neeeeeeeeeeed it badtly pls 9jafoodie plssss
What is your email address? I will send you a copy.
What and what should I be eating n what so stop eating. Pls help me am seriouslt adding weight.
Hey 9jafoodie! being new to Nigeria, I am extremely grateful for this timetable. A few questions, where can I find egg whites, I know back in the states they sell them on their own. Also what is palm oil free? Do you mean no palm oil. Thanks once again and I am loving this site.
Hi Jumoke….. I will check shoprite for egg whites. it’s not very common in Nigeria.
hi guys, pls what good brand of brown rice can i get in the US, i tried GOYA’s brand, it ended up in a mess… please help me ASAP
Uncle Bens brown rice is the best
Hi guys if you are fat & u gain more than ur bmi pls skip carbohydrate & sugar totally for 1yr.
I devoted 2 weeks to this plan plus my workout. I have seen results of up to 8 pounds. 9jafoodie please do a couple more time tables for variety. you are the best.
Thumbs up 9jafoodie…..great jo Losing weight isn’t easy don’t mind me but dats τ̣̣ђё bitter truth. I’m a fitness instructor in Port Harcourt. My personal journey which was weighing 64kg before pregnancy then weighing 106kg after pregnancy was as real as my belly button. Shedding 35kg took me 4 months cos I had a concerned instrustor who cared so much. Now I look lik a girl who has not given birth before. Those who knew me when I was preggies now seek me to handle them lose weight. If you are in PH and wish to lose weight,email me at: email@example.com. Let’s get you looking chicky and sleek
Permit me to answer some questions. _Worthy of note_ One fitness plan that works for A won’t work for B cos we are built differently. Pls don’t feel bad if you are not losing weight. You n eed an exercise and diet plan to shed weight,don’t feel I’m saying this bcos I’m a fitness instructor rather see it as an advise rendered by a professional. For those doing sit up,pls its a NO..NO. Sit ups actually create a bulge on ur tummy and for those wit belly fat the muscles that has been stressed bcos of the belly fat doesn’t respond to sit ups positively. If its belly fat ΰ want to lose,do exercises that target belly fat but know that at the same time ΰ will lose weight generally but more on τ̣̣ђё tummy. PORtions of food is very important get a very small plate to aid ur food control. Drink lots of water before and after eating helps ΰ feel full quickly. Wish ΰ luck in ur journey
Can we rank Adani and Abakiliki rice found in the Eastern part of the country as brown rice?
if they are unpolished- Yes. Any rice can be white or brown depending on the gems being intact
It looks awesome. One thing though, why do we preach against using Palm-oil? Did you know that Palm-oil has GREAT benefits for your body as a whole? Yes, it is high in calories and should be consumed in moderation. You need healthy fats and oil to absorb fat soluble vitamins like A,D, E and K. A low fat diet is the path to fat-soluble vitamins deficiencies. Did you know that to properly absorb the vitamins in your greens, you need fat too? Let’s take it easy with this “palm-oil free” business.
NO! palm oil does not have cholesterol. It is BIOLOGICALLY impossible. Any oil from a plant can not have cholesterol. Only animals produced cholesterol.
Thanks Funke….. the average Nigerian does not consume healthy levels of palm oil when it comes to the way we cook. I agree that palm oil is healthy fat, but, like all other fats it should be consumed in moderation and when absolutely necessary. when you look at the protein compositions of most of our soups, there is high use of meat and fish which already provides lots of healthy oil. Palm oil does not contain cholesterol but it contains high amounts of saturated fat which has been proven to increase cholesterol levels in the human body.
please send to me too. pleaseeeee. email id is; firstname.lastname@example.org. thanks
Actually, the FDA and USDA are revising that stance. The same oil we are rejecting is what oyinbo people are paying arms and legs for.
Moderation is the key here
Pls send me a copy too I can’t see email@example.com.
Tanks 9jafoodie!pls do send me a copy too my email addr is firstname.lastname@example.org
Beautiful piece. Please this is my email -email@example.com. Pls send the time table to me too
Hi.. Nice one.. Pls send to my email too, I can’t zoom d time table.. firstname.lastname@example.org tnx a lot!
Pls I can’t zoom.pls send via email expecting it soonest! Tnx
you want to burn down your fats while i am very slim and trying to add weight…na wa o
Pls d oats do one stil ve 2 add milk 2 take it cos I heard milk is very fattening
Milk is essential for a good diet, you shouldn’t remove it from your diet.
@ jessica use skimmed milk instead(no-fat milk)
pls can u mail me the food time table could not download it
This is very helpful. Started a new section on my blog where I talk on fitness and diet (with the help of experts though) and I’ll have to include this. I just found out your blog today and I’m addicted already. Thanks
Please send to my email too. It’s email@example.com thank u.
@9ja food. I so much appreciate this. Thumbs up. Please email me the time table cos I cant c it. My mail is firstname.lastname@example.org. Will be expecting your reply. Thanks
Wow! @9jafoodie. I REALLY appreciate this and thanks †̥O̶̷̩̥̊͡ other contributors. Please I can’t see the table clearly even after downloading it. Please send †̥O̶̷̩̥̊͡ email@example.com. Earnestly waiting for it. Thanks A LOT.
Can you email the list to me to
I could not download this food list please email me..
Is it possible to loose weight in 2weeks without exercise
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