It is important to have a balanced meal at least every time you sit down to eat. The meals included in the plans are balanced, quick and easy to prepare, meaning that it is a plan that one can comfortably work with, despite our busy life and work schedules.
I did breakfast and dinner plans only for all the 3 weeks. My thought is, cook enough for supper and lunch to save you the time and hustle the next day.
You will also, notice that I wrote day numbers instead of days of the week, this is to make it flexible. Your day 1 can either be Saturday or Monday, whichever is comfortable with you. I will do my best to ensure there are recipes for all that I include in the meal plans in the RECIPE section.
NB: You can replace the tea with Cocoa, drinking chocolate, Coffee, Green tea or any hot beverage of choice.
Nuts include; peanuts, cashews, macadamia, hazel nuts
Fruits: pineapples, mango, apple, grapes, bananas, water melon, oranges, kiwi, berries, pears, plums etc., whichever is in season or available for you.
Greens: Spinach, cabbage, traditional veggies (amaranth, managu, saga etc.), pumpkin leaves, skuma wiki etc.
Now, go ye forth, shop, plan and cook away people…
Week 1
| wdt_ID | Day | Breakfast | Supper |
|---|---|---|---|
| 1 | 1 | Whole wheat bread, boiled egg and fruit juice | Mashed potatoes, beef stew and green vegetables of choice |
| 2 | 2 | Mandazi, Tea, seasonal Fruit | Ugali, green vegetables and eggs or omena |
| 3 | |||
| 4 | 3 | Toast, fried eggs, glass of milk and fruit | Rice, chicken(either fried or stewed) steamed cabbages |
| 5 | 4 | Breakfast cereal mixed with yoghurt and fruits | Spaghetti, minced meat and spinach |
| 6 | 5 | Toasted bread, Tea and peanuts | Ugali, traditional vegetables and maziwa mala |
| 7 | 6 | Pancakes, Fruit Juice | Rice, Coconut beans (or normal beans) |
| 8 | 7 | Breakfast cereal mixed with milk and fruit pieces | Chapatti, green grams (or lentils) |
| Day | Breakfast | Supper |
Week 2
| wdt_ID | Day | Brekafast | Supper |
|---|---|---|---|
| 1 | 1 | Porridge then fruit slices | Beef Pilau, Kachumbari and banana |
| 2 | 2 | Sausages, Toast, black tea | Chapati, lentil stew |
| 3 | 3 | Chapatti rolls (omelet rolled inside a chapatti), Fruit Juice | Mshenye (mashed sweet potatoes with beans n soft maize), beef stew |
| 4 | 4 | Boiled sweet potatoes with white tea | Brown ugali, Traditional vegetables |
| 5 | 5 | Cake slices, glass of milk, fruits | White rice, goat curry stew, green peas |
| 6 | 6 | Sandwich, fruit juice | Soft maize Githeri |
| 7 | 7 | Boiled cassavas, white tea, fruit | Ugali, Fish, traditional vegetables |
| 8 | |||
| Day | Brekafast | Supper |
Week 3
| wdt_ID | Day | Breakfast | Supper |
|---|---|---|---|
| 1 | 1 | Brown bread toasted, boiled egg, black tea | Mukimo with liver |
| 2 | 2 | Smoothie with seasonal fruits (check recipes on drinks section) | Ugali, fried pork, greens |
| 3 | 3 | White tea, boiled maize | Matoke with peanut sauce |
| 4 | 4 | Yoghurt with fruits and nuts pieces inside | Fried or baked potatoes/ potato wedges, mixed veggies (Carrots, Zucchinis, French beans, peas etc) |
| 5 | 5 | Tea, toast spread with avocado and nuts | Spaghetti, meatballs |
| 6 | 6 | Smoothie with fruits and veggies | Vegetable fried rice with sauce of choice or kachumbari |
| 7 | 7 | Fresh fruit juice, French toast | Brown Ugali, spinach, wet fry mutton or goat meat |
| Day | Breakfast | Supper |