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…
|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|
|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)|
|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|
|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|