Healthy Nigerian Meal Plan

Healthy Nigerian Meal Plan Image

One of the greatest cuisines in Africa and the entire globe is that of Nigeria.

Dishes from the several ethnic groups that make up Nigeria feature prominently in the Nigerian menu. Not only do we have different kinds of delicacies, but these meals are also healthy and medicinal as well.

A healthy Nigerian meal plan has to do basically with nature.

Nigeria is blessed with so many edible leaves, herbs, and spices that are employed in making rich savory dishes, sauces, and soups.

Like many other West African cuisines, Nigerian food is well renowned for being spicy and tasty.

In this post, you will find the following;

  • A list of healthy Nigerian foods to choose from when planning your meals
  • A 1-week healthy Nigerian meal plan
  • How to prepare a healthy Nigerian meal
  • Components of a healthy meal
  • Benefits of a healthy meal plan


Healthy Nigerian meal plan

From personal research and studies, a healthy Nigerian meal plan is a meal plan that is devoid of humanly modified foods and additives but rich in plant-based foods. Simply put, it should consist of whole grains, fruits, vegetables, lean meat, poultry, seafood, legumes, healthy fats, natural oils, nuts, and seeds.

A list of healthy Nigerian foods to choose from when planning your meals

Nigerian foods are opulent and colorful as described by Wikipedia, with a variety of roadside snacks, local foods, and barbecues in abundance. The majority of Nigerian recipes are grain-based and most dishes though made from starch are so beautifully prepared that it becomes a feast for the eyes first before it is eventually consumed.

A typical healthy Nigerian menu can be grouped into swallows, soups, and other traditional delicacies.

Healthy Nigerian Meal Plan Image


In Nigeria, the word “swallow” is frequently used to refer to solid starchy food that is served with soup. They are meant to be rolled into a ball and swallowed whole without chewing. All natural swallows are healthy. Among them are;

  • Pounded Yam
  • Eba/Garri
  • Fufu(Akpu)
  • Amala
  • Potato flour meal
  • Tuwo shinkafa
  • Tuwo masara
  • Cassava/corn meal
  • Plantain flour meal
  • Oat meal
  • Guinea corn meal
  • Starch meal
  • Wheat meal
Healthy Nigerian Meal Plan Image


The particular sauces that go with the main Nigerian “swallows” are known as Nigerian soups. Because swallows typically lack flavor, they rely on the richness and tastefulness of the soups to elevate the dish. Ingredients such as dry fish, stockfish, assorted meats, seafood, edible leaves, and local reasonings are used in preparing the soups.

Nigerians, especially the Igbos from the east, are well-known for having at least one swallowed meal in a day. Soups are therefore a crucial component of Nigerian meal preparations. Examples are:

  • Edikang-Ikong soup
  • Ewedu
  • Okro soup
  • Bitterleaf soup
  • Ofe Owerri
  • Efo Riro
  • Oha (ora) soup
  • Groundnut soup
  • Egusi soup
  • Afang soup
  • Black soup
  • Banga soup
  • White soup(ofe nsala)
  • Ogbono (draw) soup
Healthy Nigerian Meal Plan Image

Side delicacies

Other delicacies abound apart from swallow and soup. Some of these delicacies are peculiar to certain tribes and ethnic groups. Examples are;

  • Jollof rice/ rice and stew/fried rice
  • Ofada rice and sauce
  • Unripe plantain porridge
  • Yam/cocoyam porridge
  • Water yam porridge
  • Breadfruit porridge(ukwa)
  • Ewa Agoyin
  • Bean pudding (Moi-moi)
  • Pepper soups and agidi
  • Beans and yam/plantain porridge
  • African salad (Abacha and ugba)
  • Nkwobi
  • Bambaranut pudding (okpa)
  • Bean cake (Akara) and millet pap(ogi)
  • Roasted plantain and sauce
  • Corn pudding (okpo oka)
  • Plantain pudding (okpo ogede)

Read also: Nigerian Diet To Lose 10kg In 2 Weeks

How to prepare a healthy Nigerian meal

The nutrients your body needs to maintain its health and keep its vitality are found in healthy meals. The main components that make up a healthy, balanced diet include water, carbs, fat, protein, vitamins, and minerals. An example of a healthy Nigerian meal is yam and garden egg sauce.


  • 6 Garden eggs chopped
  • 4 medium sized Peppers(bell, cayenne or scotch bonnet or mixed) chopped
  • 5 Fresh tomatoes, chopped
  • 1 large onion, diced
  • Grated Garlic cloves and ginger
  • Smoked fish
  • 2 tablespoon of ground Crayfish
  • 3 tablespoons of palm oil
  • Sea salt to taste

Preparation: Transfer the chopped garden eggs to a food processor and blend loosely to get a fine texture. In a pot, put in the palm oil, salt and locust bean(iru) over a medium heat. Throw in the diced onions and cook for a minute before adding your garlic, ginger, peppers and tomatoes.

Stir and allow it to dry a bit before introducing the smoked fish that has been cleaned and crayfish. Stir for 2-3 minutes before adding the blended garden eggs , stir and allow to cook for few minutes. At this stage you can add a little water and allow everything to cook for 4-5 minutes on low to medium heat and its ready. Serve with either boiled yam or boiled plantain.

Note: No artificial seasoning was used.

Components of a healthy meal

The following should be found in a healthy meal. They are;

Protein: Good source of protein include lean meat, poultry, fish and seafood, eggs, plant-based milk, greek yogurt, legumes, nuts and seeds

Fiber: Fiber-rich foods include fruits, vegetables, whole grains, and legumes.

Good fat: Good sources include natural oils like olive, canola, groundnut oil, sesame, avocado, nuts, fatty fish,

Benefits of a healthy meal plan

One of the most significant things you can do to safeguard your health is to eat a healthy, balanced diet. In reality, lifestyle choices and behaviors like eating a nutritious diet and exercising regularly can prevent up to 80% of early heart disease and stroke.

Your risk of heart disease and stroke can be decreased by eating a healthy meal. Healthy meals can also help by;

  • decreasing your cholesterol
  • decreasing blood pressure
  • regulating your blood sugar while assisting you in managing your body weight.

Below is a 1-week healthy Nigerian meal plan to serve as a guide.







Boiled yam with garden egg sauce  + a cup of fresh orange juice

A plate of amala with ewedu soup

A handful of walnuts + a cup of orange juice

Garden egg with peanut butter


Olive oil fried bean cakes(akara) and millet pap

Boiled local rice with vegetable sauce and fish stew

A glass of watermelon smoothie + a handful of peanuts/almond nuts 



Boiled potatoes with vegetable sauce

Unripe plantain porridge

Cod fish or fresh fish peppersoup

Nuts with ginger cinnamon tea


A bowl of fruit salad

Jollof rice cooked with beef/chicken/fish and moi moi

Abacha and ugba(African salad) with dry fish/garden egg

Boiled/roasted corn


4-5 fingers of banana with a handful of peanuts

Okro soup with plantain flour fufu/eba

A glass of pineapple juice and moi moi

Tiger nuts/cashew nuts with lemon tea


Vegetable salad with a cup of pineapple/ beetroot juice

Pounded yam with bitterleaf/vegetable/any  soup of your choice

Coconut rice with a cup of zobo+ginger+honey drink

Cucumber slices with peanut butter


Bambara nut pudding (okpa) with a glass cup of orange/apple juice

Yam porridge garnished with spinach

Fresh cocoa tea sweetened with pure honey and coconut milk

Hibiscus ginger tea with almond nuts

I am sure planning your next meal will be pretty much easy. Invest in your health by making the right dietary decisions today!

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Paschal Achunine
Paschal Achunine
Paschal Achunine Is the founder of Health Emergency Initiative(HEI) for Indigent patients. HEI stands as next -of-kin to indigent patients in public hospitals and also for road accident victims.

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