1. High Fiber
2. Low sodium
3. Moderate carbohydrate
4. Low Fat
5. Moderate Protein 
6. High anti-inflammatory and oxidative agent
7. Adequate vitamin A, adequate calcium
8. Vitamin D, vitamin A
9. Iron

Day One

Breakfast (millet pap and moi moi)

• 4 cups finger millet

• 2 cups beans

• 2 tablespoon crayfish

• 2 tablespoon olive oil

• 1 big bell pepper 🌶️

• 1 cup onion 🧅

• 2 tablespoon honey 🍯.

Mid Breakfast (orange)

• 2 medium size ripe sweet orange 🍊.

Lunch (Hungary rice swallow and mixed vegetable soup)

• 3 cups Acha swallow

• 2 cups pumpkin leaves

• 2 cups amaranthus

• 1 cup onion

• 1 cup bell pepper 🌶️

• 2 tablespoon crayfish 🦐 

• 2 tablespoon olive oil 

• 4 Oz fish 🐟 (sardine, herring, salmon and mackerel)

Mid Lunch (cucumber)

• 1 medium size cucumber 🥒

Dinner (jollof rice and coleslaw)

• 2 cups jollof rice of:

• 2 tablespoon tomatoes 🍅

• ½ cup onion

• ½ cup bell pepper 🌶️

• 2 tablespoon olive oil

• 1 ½ cups coleslaw salad 🥗 ( 1 cup cabbage and ½ cup carrot 🥕)

Bed Time (green tea)

• 3 cups green tea with 1 teaspoon green tea powder

Day Two

Breakfast (boiled Irish potatoes with skin and tomatoes sauce)

• 6 small boiled potatoes with skin

• 2 cups tomatoes eggs sauce of:

• ½ cup bell pepper 🌶️

• 1 cup onions

• 1 cup tomatoes 🍅.

• 2 tablespoon olive oil

• 2 eggs

Mid Breakfast (apples)

• 2 small apples 🍏🍏

Lunch (yam amala and jute soup and tomatoes fish sauce)

• 3 cups amala yam

• ½ cup jute soup

• 1 cup tomatoes sauce

• 4 Oz fish 🐟

• 2 table spoon olive oil

Mid Lunch (grapes)

• 20 – 25 grapes 🍇

Dinner (beans porridge)

• 2 cups beans porridge of:

• ½ cups pumpkin Leaves

• ½ cup amaranthus

• ½ cup bell pepper 🌶️.

• 1 tablespoon crayfish

• 2 tablespoon olive oil.

• 2 tablespoon tomatoes patse

• ½ cup onions

Bed Time (watermelon and pawpaw salad)

• 2 cups of pawpaw

• 1 cup of watermelon 🍉.

Day Three

Breakfast (finger millet pap and moi moi)

• 4 cups finger millet pap

• 2 cups moi moi.

Mid Breakfast (garden egg)

• 2 medium garden egg

Lunch (sorghum swallow and ogbono soup)

• 3 cups sorghum swallow

• 3 cups ogbono soup of :

• ½ cup pumpkin leaves

• ¼ cup bitter leaves

• 4 Oz skinless chicken breasts 🍗

Mid Lunch (cabbage and tomatoes salad 🥗)

• 2 cups cabbage, 1 cup tomatoes 🍅.

Dinner (rice 🍚 and stew with lettuce)

• 2 cups rice

• 3 cups lettuce

• 1 cup tomatoes stew

• 4 Oz fish 🐟

Bed Time (tumeric tea)

• 3 cups tumeric tea of:

• 1 teaspoon Turmeric powder

• 2 teaspoon honey 🍯

Day Four

Breakfast (boiled unripe plantain and vegetable soup)

• 2 medium boiled unripe plantain

• 3 cups vegetable soup of:

• 4 cups amaranthus

• 1 cup bell pepper

• 1 cup tomatoes 🍅

• 1 cup onions

• 2 tablespoon olive oil

• 1 tablespoon crayfish 🦐.

Mid Breakfast (carrots)

• 2 medium size carrots 🥕🥕

Lunch (rice and beans with tomatoes sauce and cabbage)

• 2 cups boiled 🍚

• 1 cup boiled beans

• ½ cup tomatoes sauce

• 4 Oz fish 🐟

• 2 cups shredded cabbage

• ½ cup sliced ripe tomatoes 🍅.

Mid Lunch (cucumber 🥒)

• 1 medium size cucumber

Dinner (unripe plantain amala and ogbono soup)

• 2 cups unripe plantain amala

• 2 cups ogbono soup

• 4 Oz fish

Bedtime (green tea)

• 2 cups green tea of 1 tablespoon green tea powder

Day Five

Breakfast (green tea and toasted bread 🍞 sandwich)

• 3 cups green tea of:

• 1 tablespoon green tea powder

• 4 slices of whole wheat bread 🍞

• 1 cup shredded cabbage

• ½ cup tomatoes 🍅 slice

• ½ cup sliced onions 🧅.

Mid Breakfast (garden egg)

• 1 medium garden egg.

lunch (beans porridge)

• 2 cups boiled beans

• ½ cup bell pepper 🌶️

• 1 cup onions 🧅.

• 1 tablespoon crayfish 🦐.

• 1 cup Amaranthus and 2 tablespoon olive oil.

Mid Lunch (cucumber 🥒)

• 1 medium cucumber

Dinner (Hungary rice swallow and okra stew with fish or chicken)

• 3 cups Hungary rice swallow

• 1 cup fresh okra soup

• 1 cup tomatoes 🍅 stew

• 3 Oz fish 🐟 or skinless chicken 🍗

Bed Time (moringa leaves salad)

• 1 cup cooked moringa leaves

• ½ cup fresh sliced tomatoes

• ¼ cup onions

• ½ cup bell pepper

• ½ cup groundnut flake (grounded Kuli Kuli)

Day Six

Breakfast (finger millet pap and boiled beans with tomatoes fish sauce)

• 4 cups finger millet pap

• 2 cups boiled cooked beans

• 4 Oz fish

• 1 cup tomatoes sauce

• 3 tablespoon olive oil

Mid Breakfast (grapes)

• 20 – 25 grapes 🍇

Lunch (sorghum swallow and baobab soup)

• 3 cups sorghum swallow

• 3 cups baobab soup

• 3 tablespoon olive oil

• 4 Oz fish 🎏

Mid Lunch (herbal mixed tea)

• 2 cups of herbal tea of 1 tablespoon herbal tea powder

Dinner (Hungary rice swallow and ogbono soup)

• 2 cups Hungary rice swallow

• 2 cups ogbono soup

• 3 Oz skinless chicken 🍗

Bed Time (cabbage and cucumber salad)

• 2 cups shredded cabbage

• 1 cup shredded cucumber

Day Seven

Breakfast (tumeric tea and boiled unripe plantain and cabbage sauce)

• 2 medium size boiled unripe plantain

• 3 cups cabbage sauce of:

• 1 cup carrot

• 2 cups cabbage

• 1 cup bell pepper 🌶️

• 1 cup onions

• 1 tablespoon olive oil, 

• 2 eggs white

• 2 cups tumeric tea of 1 tablespoon tumeric powder

Mid Breakfast (Pawpaw)

• 1 cup of sliced pawpaw

Lunch (yam amala and jute soup and tomatoes fish sauce)

• 3 cups amala yam

• ½ cup jute soup

• 1 cup tomatoes sauce

• 4 Oz fish 🐟

• 2 table spoon olive oil

Mid Lunch (cucumber)

• 1 medium size cucumber

Dinner (Acha porridge)

• 2 cups Acha

• 1 cup amaranthus

• 1 cup pumpkin leaves

• 1 teaspoon crayfish

• 1 tablespoon fermented locust beans (daddawa)

• 1 teaspoon olive oil

• 2 cups onions

• 1 cup bell pepper 

Bed Time (green tea)

• 2 cups green tea of 1 tablespoon green tea powder.

NOTE: Foods to avoid, avoid fried foods, avoid saturated fats such as butter, ,fats from animals flesh such beef. Avoid sugary foods, salty foods, carbonated drinks like fanta and colas. Avoid refined and polished cereals such as polished rice, spaghetti, couscous, macaroni, etc. they are fiber free and high in gluten which is not friendly with the gastrointestinal tract. Avoid snacking with junks such as cakes, doughnut and pizza. Don’t skip meals. Eat more vegetables such green leaves like pumpkins, spinach, amaranthus, cabbage, lettuce, cucumber, carrots. Also increase fruits like, apple, pawpaw, grapes, oranges.

Take up to 10 cups of water everyday, Take a Cup of warm water fist thing in the morning. Avoid caffeine and alcohol.

Eat fish and avoid meat, fish is high in omega3 fatty acids for proper digestion and removal of bad fats.

Avoid package foods, avoid herbs that are not recommended by a health worker like a qualify Dietician. Eat whole grains and cereals.

Dietitian +2348137323444 www.aishanutridiet.xyz YouTube Aisha Nutria Diet