There are times when you just don’t know what to eat even though you have a full freezer. For busy people especially mums, planning your weekly menu is very important to save you time and a lot of stress. So, for those days that you are stuck with the foodie version of writers block this page will come to your rescue. I’ll be updating this page regularly with fresh menu ideas for your daily, weekly and even monthly food plan. I’ll also be including what you can add to your shopping list, so you stop buying the same of the same. Boring meals come from repetitive shopping lists. You can only cook what you have at home. So, no matter your budget, no matter your cooking expertise you will find something here that you can relate to and prepare at home.
Menu Plan 1
|Sunday||Akara (fried bean cake) and Pap||Sunday Roast (whole chicken, a big slab of beef, leg of lamb, joint of ham, goose) and Vegetables||Peppersoup (fish/meat) and bread|
|Monday||Cereals (granola, wheat bran, fruit and nuts) and skimmed milk/low fat yoghurt||Jollof rice – with your choice of protein e.g boiled eggs, fish, chicken or meat||Moi – Moi (steamed savoury bean pudding)|
|Tuesday||Oats + honey and warmed milk with a drop of vanilla||Afang Soup + Boiled Yam||Noodles vegetable stir fry (Indomie or other brands) -meat optional|
|Wednesday||Pancakes with a selection of fruit + honey or maple syrup||Beans + sweet corn porridge||Dodo and eggs (scrambled with a selection of chopped vegetables)|
|Thursday||Tuna and crabmeat sandwiches||Rice and Stew (buka stew or Don Jazzy stew)||Grilled Chicken + vegetable salad|
|Friday||Fruit Salad + low fat yoghurt||Ogbono soup + amala/garri||Lasagne|
|Saturday||Boled yam or lightly toasted bread and fried eggs||Bitterleaf soup + pounded yam||Curried Chicken or curried goat + basmati rice|
Download Meal Planner 1 (PDF)
So, this is my idea of a healthy, delicious and well balanced menu plan for the week. You will notice that my breakfast options are light and refreshing. Just what you need to start the day. My lunch options on the other hand are packed full with meals designed to digest and get you through the day while my dinner options are light, just what you need to wind down the day. The recipes for all of the dishes are already on the blog except two, which are Lasagne and bitter leaf soup and they will be coming soon. Just type the words into the search bar on the left hand corner of the blog and it will take you straight to the page. I hope this helps many people
Shopping list to the rescue
Vegetables – To be able to prepare these meals this week. Get out the shopping list and include vegetables in your list. Options such as spring onions, carrots, cabbage, lettuce, sweetcorn, tatashe (red bell peppers), green bell peppers, ata rodo (scotch bonnet/habanero pepper), zucchini, cucumbers and radishes. You can also buy pre-packed vegetables for stir fry. If you don’t have access to stores that sell them, buy the vegetables whole and dice with a food processor. Using the different blades attached, this will take you minutes. Also stock up on local vegetables such as Ugu, waterleaf, okazi, oha, ego tete (spinach), soko
Meats and fish – If you’ve always bought the same combination, try something different this week. Buy different cuts of meat, e.g chicken breast instead of whole chicken which will be great for thursday’s dinner of grilled chicken and vegetable salad. Buy thick cuts of lamb, beef, or even ham for sunday roast which you can grill in the oven with potatoes, carrots, peppers, onions and garlic
Cereals – boring old cornflakes and Weetabix? try quinoa, granola (you can make your own), dried fruit and nuts, oatmeal. Spice up your breakfast by warming your milk in the microwave with drops of vanilla and a pinch of cinnamon/nutmeg.
Beans – Peel a big batch of beans and store in plastic bags or freezer bags, so you can make akara (fried bean cake) or Moi-moi (steamed savoury pudding) in minutes. Simply defrost and blend.
Canned goods – stock up on tuna, crabmeat, chopped tomatoes, plum tomatoes, sardines, etc
Fruits – buy a selection of your favourite fruits, and chop ahead of time. Sprinkle lemon juice over the chopped fruit. This will preserve the fruits in the fridge for longer.
This page will be refreshed every saturday afternoon/night with a weekly menu plan for the coming week. A new week starts tomorrow, I hope I have given you ideas. Now get to shopping. Lol.