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What to Eat to Lose Weight – Part 3 : 7 Day Meal Plan

What to Eat to Lose Weight – Part 3:  A  7 Day Meal Plan

eat to lose weight

In Part 3 of the series – What to eat to lose weight, due to popular demand, we’ll be looking at a 7 day Meal plan for weight loss. What makes this meal plan particularly interesting is that it comprises of common every day Nigerian  food. A lot of Nigerian women are over-weight because most of the weight-loss meal plans out there are foreign or intercontinental meals.

Today I present a ketogenic  meal plan based on food stuff available around us, so ladies and gentlemen no more excuses.

A ketogenic diet is one where the food macros are put together in this ratio

Fats and Oil – 75%

Protein – 20%

Carbohydrate – 5%

All this in an effort to put the body into a metabolic state called ketosis.  Ketosis is a metabolic state where the body uses fat (both stored and consumed) for energy. More or less turning your body into a fat burning machine, day and night.

The GOAL of a ketogenic AKA “keto” diet is to get the body into a state of ketosis AND keep it there.

In the ketogenic life style, there are certain Macros allowed.

Fats and Oil

  • Coconut Oil
  • Olive Oil
  • Palm Oil
  • Butter (NOT margarine)
  • Animal fat


  • Chicken
  • Fish
  • Offals
  • Beef
  • Goat


  • low carbohydrate vegetables such as cucumber, cabbage, egg-plant, avocado pear etc.

Not allowed

The list is really long, but following this meal plan strictly will keep you on track.

Just so you know

  1. Cabbage and egg-plant swallow replaces Eba, Pounded yam, Amala etc.
  2. Pumpkin and cucumber replaces Yam
  3. Grated cabbage or cauliflower replaces rice

What this means is that these staple foods can be substituted with its ketogenic or low carbohydrate equivalent.

Please note that the soups are cooked normally with the regular condiments including crayfish, protein,onion, salt and pepper but no thickeners. 

Day 1

Day  2

Day 3

meal plan Day 3

Day 4

Meal plan day4

Day 5

Meal plan day 5

Day 6

meal plan day6

Day 7

meal plan Day 7

Do you have a keto friendly recipe? Please share.



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What to Eat to Lose Weight – Part 3 : 7 Day Meal Plan


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