Meal plans

Balanced eating

Everyday healthy eating built on traditional dishes, with plenty of legumes and greens.

Tips

• Fill half the plate with vegetables or a leafy soup, a quarter with the swallow or rice, a quarter with protein.
• Eat beans, lentils or groundnuts most days — they are cheap, filling and rich in fibre.
• Choose fresh fruit like pawpaw, oranges and mango over sweetened drinks.

Breakfast

Akara (1 × 4 balls (100 g))

Pap / Ogi / Koko (1 × 1 cup (250 g))

Boiled egg (1 × 1 large egg)

Lunch

Jollof rice (1 × 1 cup (250 g))

Grilled tilapia (1 × 1 fish (150 g edible))

Garden egg (1 × 100 g)

Dinner

Amala (yam flour) (1.25 × 1 cup (240 g))

Efo riro (1 × 1 cup (240 g))

Snack

Pawpaw (1 × 1 cup (145 g))

Roasted groundnuts (1.5 × 30 g handful)

Breakfast

Uji (millet porridge) (1 × 1 cup (250 g))

Boiled egg (2 × 1 large egg)

Lunch

Githeri (1.5 × 1 cup (250 g))

Sukuma wiki (1 × 1 cup (150 g))

Avocado (1 × ½ fruit (100 g))

Dinner

Ugali / Nsima / Sadza / Pap (1 × 1 cup (250 g))

Grilled tilapia (1 × 1 fish (150 g edible))

Sukuma wiki (1 × 1 cup (150 g))

Snack

Mango (1 × 1 cup (165 g))

Roasted maize (1 × 1 ear)

Roasted groundnuts (1 × 30 g handful)