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
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?
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
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.
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)
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
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.
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RT @F_owolabi : @9jafoodie I think I may just have fallen in love with you!