Nigerian Food Table for Weight Loss

As with everything in life, moderation is key. They very simple formula to weight loss is burning more calories than you take in.

Average person burns between 1600 – 2000 calories per day by just being alive. To lose weight, you have to take in less that 1600  – 2000 calories. If you live a active life or work at a job that requires lots of activities/manual labor, that number goes up.

Remember, starvation is not good for the body. Avoid unhealthy snacks and sugary drinks

Combine this with an active lifestyle and you are well on your way with your weight loss journey.

If you would like a custom food time table, click here to download

Sample Food Table

Food Table for weight loss

Here is a sample weight loss food table using 1200-1500 calories per day. For maximum result, you need a plan customized for you personally based on your goals. For weight-loss plan customized to your specific needs, check out our custom meal planner here

Lose Weight on a Nigerian Diet with Lose It Nigerian (LIN)

Nigerian weight loss meal plan

You can download the zip and pdf versions below.

Food Table

[Zip]Food Table [PDF]



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Recipe Index

Lose It Nigerian

By |January 31st, 2013|224 Comments


  1. Faith Okechukwu November 14, 2017 at 3:59 pm - Reply

    Do you have meal plan for nursing mothers?

    • 9jafoodie
      9jafoodie November 18, 2017 at 1:47 pm - Reply

      Hello – Both the main LIn plan and the Belly blaster are nursing friendly.

  2. Faith Okechukwu November 14, 2017 at 3:57 pm - Reply

    Do you have meal plan for nursing ?

  3. TEMITOPE DAMILOLA DAODU October 5, 2017 at 3:09 am - Reply


  4. TEMITOPE DAMILOLA DAODU October 5, 2017 at 3:07 am - Reply

    pls i want to reduce my weight help please

  5. ASCAH July 1, 2017 at 3:44 am - Reply

    This is so good,wish i can get one with a kenyan food for my weight loss.

  6. Oluchi December 5, 2016 at 2:23 am - Reply

    Hello 9jafoodies, I am new here. I gained 110kg and counting. I am depressed cos nothing is working for me. I have a ten months old son but I need to lose my weight fast. Pls send me tips and a meal plan [email protected]. Pls help so I don’t lose my husband.

  7. Gloria September 5, 2016 at 4:33 pm - Reply

    How do I pay for the e book,am in Ghana.payment option for credit card was not activated when I tried.note PayPal is not in Ghana

    • 9jafoodie
      9jafoodie September 6, 2016 at 7:19 pm - Reply

      what type of credit card do you use? people in Nigeria are able to use their cards

  8. cuddles July 2, 2016 at 9:55 am - Reply

    Hello dear, is there a phone number or email I can reach you on. I’d like us to create a specific table for myself, as I have food aversion to some of the food on the table

    • 9jafoodie
      9jafoodie July 3, 2016 at 8:53 am - Reply

      Hello, no there isn’t. We do have a customizable meal peal on the blog which you will find here

  9. Bimbola May 19, 2016 at 12:40 pm - Reply

    Hello, can I have the meal plan? How much would it cost me?

  10. Cynthia March 31, 2016 at 12:34 am - Reply

    Hi, I paid for my copy of the book early in March
    I’ve sent 2 copies of the payment receipt to the email address provided but I still yet to receive my copy.

    Kindly advice

    • e__victor
      e__victor March 31, 2016 at 7:12 am - Reply

      I will send you an email. We have not received any email from you.

  11. Mrs faith March 16, 2016 at 6:42 am - Reply

    Gud day pls I have a big belly what can I do.

  12. Barbara February 5, 2016 at 3:50 am - Reply

    Pls how do I get ur email I also need a food plan for a breastfeeding mom..

  13. ijeoma January 29, 2016 at 4:52 am - Reply

    Am new here .please can you give me the time to take breakfast lunch and supper? Please which one is brown rice Ihave not see it bbefore. Is there a substitute for it?

  14. rochitouch January 5, 2016 at 10:01 am - Reply

    Wow!!!! Been looking for DIS…so grateful

  15. franny November 9, 2015 at 3:15 pm - Reply

    @9jafoodie pls I really need a weight loss table for breastfeeding moms on exclusive….I’ve added 15 kg in just 4 months and I can’t go on a normal diet because of d baby..

  16. dupsy October 16, 2015 at 6:09 am - Reply

    I came across this site today,the meal plan came in handy.So grateful!

  17. 'Dunni September 20, 2015 at 1:01 am - Reply

    Thank you. I was wondering pls, how many calories are in a wrap of rIpe plantain if fried? I ate about two wraps and a number of boiled gizzards for lunch and feel terribly guilty! Thanks.

  18. joy July 28, 2015 at 12:48 pm - Reply

    am so happy that Nigerians are starting to get awareness of the need to eat right ……..thank you so much @9jafoodie

  19. Juditha June 14, 2015 at 7:03 pm - Reply

    Please I will need a personal weight loss table in my email. Thanks…[email protected]

  20. Mariam Arowona June 14, 2015 at 3:54 pm - Reply

    The table is rather too tiny to read, and I am in dare need of it

  21. Rahmat June 11, 2015 at 11:04 pm - Reply

    And that’s how 9ja foodie put some of us on “iscoming” over the weight gain timetable since 2013. I’m officially beefing the plus size henceforth. This is pure Size Inequality! Not fair o.

  22. Ann June 2, 2015 at 11:47 am - Reply

    Hi I’m only 16 and I weigh 110kg,that’s obviously overweight.Most of these foods aren’t common in Nigeria like vegetable omelette and so on,any substitute? And is basmati rice a good replacement for normal white rice?

    • mary October 29, 2016 at 9:26 am - Reply

      Omlette is just d normal fried eggs nd vegetables could range from lettuce..carbage..spinach.. And d rest

  23. olateju Akintade May 27, 2015 at 11:35 am - Reply

    Could you send the time table to my email? [email protected] thanks

  24. Gbenga May 18, 2015 at 5:10 am - Reply

    Hi. Interesting…Been looking for a dietician…R u one?

  25. Temitope May 17, 2015 at 7:21 pm - Reply

    hello ma pls am new here, i also need the meal timetable pls send it to my address- [email protected]

  26. Perryblinkz May 13, 2015 at 2:26 pm - Reply

    Please send the food time table to my e-mail [email protected]

  27. Maduka Chukwudi Gracious May 10, 2015 at 7:43 am - Reply

    Thanks. This is just what i want cos as a fitness instructor ive been wondering where and how to draw out a food chart for my fitness courses. am so grateful. i’ll tell others about u guys and follow ur blog , twitter and face book pages. pls feel free to share more info.

  28. Olayinka April 30, 2015 at 5:53 am - Reply

    Hi, I’m new here, pls what can I use to burn belly fat? Tnx.

  29. ozoilo chioma April 21, 2015 at 1:26 am - Reply

    what is d diff btw ofada,basmatic and brown cassava low in cabonhydrate

  30. ajekiigbe tomi April 16, 2015 at 1:58 pm - Reply

    Pls am a student too and this meal plan will be difficult to adhere to in Skul..pls upload a student friendly meal table as soon as you can…rily want to shed off weight. Tnx

  31. Olukoya sekinat iretiola April 12, 2015 at 6:43 am - Reply

    Hi am grateful for this information concerning weight loss. I weigh above 100kg and am so sad about it. Pls help me draw a diet plan that can help me loss weight. My weight is killing

  32. miky April 2, 2015 at 11:50 am - Reply

    Hi ! Thnk god i found a site like this. pls can you send me a meal Plan for Athlete. [email protected]

  33. Ife March 24, 2015 at 11:00 pm - Reply

    Hi, the table is nice. You have done well. Please do you have a table for 600 – 1000 calories a day? If you do please can you mail it to me @ [email protected]. Thanks and God bless.

  34. mercii March 24, 2015 at 8:44 am - Reply

    hi could you also send me the timetable @ [email protected]. Thanks… luv ur blog

  35. Olufunke March 9, 2015 at 8:08 am - Reply

    Hello …

    I have a problem with pet drinks , i consume coke a lot, can it be replaced with ribena drink instead?

  36. Anonymous January 12, 2015 at 12:27 am - Reply

    Hey ,I’m a student and is usually hard to find or cook most of these ,could you please do a student table for us .thank you

  37. Lynda January 11, 2015 at 5:41 pm - Reply

    Hello 9jafoodie, did you ever come around to creating a meal plan for lactating/ nursing mothers for weight loss. Would be very grateful if you could steer me in the right direction.

  38. Amanda January 5, 2015 at 6:09 pm - Reply

    Having problems downloading table please can you help by sending it to my email

    • 9jafoodie
      9jafoodie January 6, 2015 at 10:57 am - Reply

      Please use the high resolution button

      • Amoudath January 20, 2017 at 4:23 pm - Reply

        Paid for the book. Haven’t still gotten it .. i have sent you the details.

  39. Amanda January 5, 2015 at 5:40 pm - Reply

    Thanks 9jafoodie this just popped in at the right time.been trying hard to loose weight without really success as most times it affects my baby too.I just love u now. Thanks again n PLEASE keep the info coming

  40. Bukola Jimoh January 4, 2015 at 8:03 pm - Reply

    Have always been on a bigger side right from childhood And doesn’t take slimming down into consideration has much but now it really something I would love to do. Thanks for the food time table. U rock

  41. amaka January 4, 2015 at 5:01 pm - Reply

    please email the food table to me [email protected]

  42. Adijat December 18, 2014 at 12:54 pm - Reply

    Please will appreciate if you could send the meal table to my email address cos I can’t view the table.Great work you are doing here.My address is [email protected]

  43. temimola December 11, 2014 at 7:08 am - Reply

    please has anyone tried this diet and since any decrease in weight?

  44. Laide November 19, 2014 at 3:05 pm - Reply

    Please send me the time table…My mail addy is [email protected]

  45. Ezekiel Nnamdi October 5, 2014 at 6:17 pm - Reply

    Is it possible to loose weight in 2weeks without exercise

  46. angela September 22, 2014 at 3:07 pm - Reply

    I could not download this food list please email me..

  47. Angela September 22, 2014 at 3:06 pm - Reply

    Can you email the list to me to

  48. Gift September 18, 2014 at 3:12 pm - Reply

    Wow! @9jafoodie. I REALLY appreciate this and thanks †̥O̶̷̩̥̊͡ other contributors. Please I can’t see the table clearly even after downloading it. Please send †̥O̶̷̩̥̊͡ [email protected]. Earnestly waiting for it. Thanks A LOT.

  49. kyindy September 15, 2014 at 12:05 pm - Reply

    @9ja food. I so much appreciate this. Thumbs up. Please email me the time table cos I cant c it. My mail is [email protected]. Will be expecting your reply. Thanks

  50. Dupe August 21, 2014 at 4:19 am - Reply

    Please send to my email too. It’s [email protected] thank u.

  51. Gbemi August 11, 2014 at 4:18 am - Reply

    This is very helpful. Started a new section on my blog where I talk on fitness and diet (with the help of experts though) and I’ll have to include this. I just found out your blog today and I’m addicted already. Thanks

  52. sally August 1, 2014 at 4:21 am - Reply

    pls can u mail me the food time table could not download it

  53. Pweety MzEbony July 23, 2014 at 4:38 am - Reply

    @ jessica use skimmed milk instead(no-fat milk)

  54. Jessica July 17, 2014 at 1:17 am - Reply

    Pls d oats do one stil ve 2 add milk 2 take it cos I heard milk is very fattening

    • 9jafoodie
      9jafoodie July 17, 2014 at 9:50 pm - Reply

      Milk is essential for a good diet, you shouldn’t remove it from your diet.

  55. Runor July 4, 2014 at 7:12 am - Reply

    you want to burn down your fats while i am very slim and trying to add weight…na wa o

  56. Ekebosi juliet June 30, 2014 at 10:01 pm - Reply

    Pls I can’t zoom.pls send via email expecting it soonest! Tnx

  57. chioma June 29, 2014 at 1:46 am - Reply

    Hi.. Nice one.. Pls send to my email too, I can’t zoom d time table.. [email protected] tnx a lot!

  58. Brenda June 25, 2014 at 4:01 am - Reply

    Beautiful piece. Please this is my email [email protected]. Pls send the time table to me too

  59. ify June 21, 2014 at 4:31 am - Reply

    Tanks 9jafoodie!pls do send me a copy too my email addr is [email protected]

  60. fati May 26, 2014 at 12:49 pm - Reply

    Pls send me a copy too I can’t see [email protected].

  61. Funke April 23, 2014 at 12:07 pm - Reply

    It looks awesome. One thing though, why do we preach against using Palm-oil? Did you know that Palm-oil has GREAT benefits for your body as a whole? Yes, it is high in calories and should be consumed in moderation. You need healthy fats and oil to absorb fat soluble vitamins like A,D, E and K. A low fat diet is the path to fat-soluble vitamins deficiencies. Did you know that to properly absorb the vitamins in your greens, you need fat too? Let’s take it easy with this “palm-oil free” business.

    NO! palm oil does not have cholesterol. It is BIOLOGICALLY impossible. Any oil from a plant can not have cholesterol. Only animals produced cholesterol.

    • 9jafoodie
      9jafoodie April 27, 2014 at 10:30 am - Reply

      Thanks Funke….. the average Nigerian does not consume healthy levels of palm oil when it comes to the way we cook. I agree that palm oil is healthy fat, but, like all other fats it should be consumed in moderation and when absolutely necessary. when you look at the protein compositions of most of our soups, there is high use of meat and fish which already provides lots of healthy oil.
      Palm oil does not contain cholesterol but it contains high amounts of saturated fat which has been proven to increase cholesterol levels in the human body.

      • Uwa April 28, 2014 at 7:44 am - Reply

        please send to me too. pleaseeeee. email id is; [email protected]. thanks

      • Funke May 16, 2014 at 3:25 pm - Reply

        Actually, the FDA and USDA are revising that stance. The same oil we are rejecting is what oyinbo people are paying arms and legs for.

  62. Eloo Ndulue April 17, 2014 at 3:35 am - Reply

    Can we rank Adani and Abakiliki rice found in the Eastern part of the country as brown rice?

    • 9jafoodie
      9jafoodie April 21, 2014 at 12:56 pm - Reply

      if they are unpolished- Yes. Any rice can be white or brown depending on the gems being intact

  63. sarah March 17, 2014 at 11:07 am - Reply

    Thumbs up 9jafoodie…..great jo Losing weight isn’t easy don’t mind me but dats τ̣̣ђё bitter truth. I’m a fitness instructor in Port Harcourt. My personal journey which was weighing 64kg before pregnancy then weighing 106kg after pregnancy was as real as my belly button. Shedding 35kg took me 4 months cos I had a concerned instrustor who cared so much. Now I look lik a girl who has not given birth before. Those who knew me when I was preggies now seek me to handle them lose weight. If you are in PH and wish to lose weight,email me at: [email protected]. Let’s get you looking chicky and sleek

    Permit me to answer some questions.
    _Worthy of note_
    One fitness plan that works for A won’t work for B cos we are built differently. Pls don’t feel bad if you are not losing weight. You n eed an exercise and diet plan to shed weight,don’t feel I’m saying this bcos I’m a fitness instructor rather see it as an advise rendered by a professional. For those doing sit up,pls its a NO..NO. Sit ups actually create a bulge on ur tummy and for those wit belly fat the muscles that has been stressed bcos of the belly fat doesn’t respond to sit ups positively. If its belly fat ΰ want to lose,do exercises that target belly fat but know that at the same time ΰ will lose weight generally but more on τ̣̣ђё tummy. PORtions of food is very important get a very small plate to aid ur food control. Drink lots of water before and after eating helps ΰ feel full quickly. Wish ΰ luck in ur journey

  64. Bolade March 14, 2014 at 8:14 am - Reply

    I devoted 2 weeks to this plan plus my workout. I have seen results of up to 8 pounds. 9jafoodie please do a couple more time tables for variety. you are the best.

  65. Anonymous March 8, 2014 at 9:25 am - Reply

    Hi guys if you are fat & u gain more than ur bmi pls skip carbohydrate & sugar totally for 1yr.

  66. Adeola March 3, 2014 at 11:33 am - Reply

    hi guys, pls what good brand of brown rice can i get in the US, i tried GOYA’s brand, it ended up in a mess… please help me ASAP

    • Angela September 22, 2014 at 3:16 pm - Reply

      Uncle Bens brown rice is the best

  67. Jumoke February 27, 2014 at 9:55 am - Reply

    Hey 9jafoodie! being new to Nigeria, I am extremely grateful for this timetable. A few questions, where can I find egg whites, I know back in the states they sell them on their own. Also what is palm oil free? Do you mean no palm oil. Thanks once again and I am loving this site.

    • 9jafoodie
      9jafoodie February 28, 2014 at 7:28 am - Reply

      Hi Jumoke….. I will check shoprite for egg whites. it’s not very common in Nigeria.

  68. fareedah baballe January 29, 2014 at 5:55 am - Reply

    What and what should I be eating n what so stop eating. Pls help me am seriouslt adding weight.

  69. pearls December 30, 2013 at 4:25 am - Reply

    Pls pple am unable 2view it all..I can only see from sunday-tuesday pls and I neeeeeeeeeeed it badtly pls 9jafoodie plssss

    • 9jafoodie
      9jafoodie December 30, 2013 at 6:26 am - Reply

      What is your email address? I will send you a copy.

  70. halimat sadiya bello December 15, 2013 at 2:54 am - Reply

    thanx alot. what is d difference btw ofada rice, basmati rice and browm rice

  71. beebz November 30, 2013 at 2:35 am - Reply

    Hi 9jafoodie, brilliant work, I have been on a weightloss programme for just 3 weeks now, but I realized its not a drastic thing dat will happen, its has to go with change of lifestyle totally,no more frizzy drinks, lots of water, food high in protein, very little carbs, but one thing has been confusing, do you have to exercise your heart out to loose weight or there are simple exercise that u can do indoor that will help, also is it ok to take ofada rice and basmatic rice.looking forward to your response

    • 9jafoodie
      9jafoodie December 1, 2013 at 9:47 am - Reply

      very well said… it’s a journey. No you don’t have to do intense exercise to see result, simple things like jogging, power walking will do the trick. you can also try in house exercise DVDs

  72. Mary November 20, 2013 at 9:28 am - Reply

    This is nice ve been looking for dis

  73. rukky November 15, 2013 at 2:58 am - Reply

    Am lovind dis site,pls am okay with ma weight but only want to loose belly fat,does this tym table work for me or what do I do.thanx

  74. Anonymous November 12, 2013 at 4:03 am - Reply

    Well done guys on this blog, its amazing but i noticed one or two questions from people that I ll like to comment on having been on this journey of weight loss myself for a while and have been able to keep it off. One of the keys to weight loss is portion size, you can be eating all the right stuff but size matters.
    Most of our food in Nigeria are carbohydrate based so go slow on the grains, bread, gari, wheat, amala, pounded yam e.t.c if you cannot avoid them totally. You can get your carbohydrate from other sources like your green leafy vegetables, nuts e.t.c
    Some of the fruits contain high level of carbohydrate so watch out, the greener the better.
    Tread softly with oil, use sparingly if you must.
    Don’t get addicted to your scale you can make out time to weigh once a week and before you know it the weight will start melting off.
    Avoid crash diet, it will work for a while but it is not sustainable.
    Good luck

  75. Lizzy November 5, 2013 at 5:09 am - Reply

    Hey guys I love this sooooo much but pls does taking 2 much pineapple makes one add weight? Cos I take 3 big slices(almost a whole) of it everyday

  76. Daizie October 22, 2013 at 9:42 am - Reply

    @dherb barilla. Check Goodies stores (got mine from the branch in Apapa)

    • Og. May 15, 2014 at 4:41 pm - Reply

      If you are trying to lose belly fat, you would need to stay away from bananas. Apples, avocado and pears are very helpful with that.

  77. Daizie October 22, 2013 at 9:40 am - Reply

    @Kenny A nigerian diet is typically very difficult to eliminate bread and solid food totally. A more reasonable, doable option would be to switch the normal white rice for brown rice or ofada rice. White bread for wheat bread (Park n Shop and Val U are delicious (healthier) options).
    Also if someone is looking into weight loss, some fruits can be one’s undoing due to their high sugar content (e.g Pineapple), opt for fruits like banana, grapes, limes (can be squeezed into your glass of water) and so on.
    Hope this has helped a little.

  78. Anonymous October 9, 2013 at 2:27 am - Reply

    omg! something great is happening here.. where have i been?how come all this while i have been researching on weight loss i never stumbled into this page? anyway’s its good i found you..please kindly list out the Nigerian soups for dieters apart from the usual Okro and Vegetable oil free soup… i need more options please.

  79. Anonymous September 28, 2013 at 5:13 am - Reply

    Wow…. Am so apy honestly…. Shared dis wit my mum, she was just laffing wit d list of foods. Am sure she’s nt wit me on dis. Am doing dis alone. Pls i need frnds wu are also on dis journey either on FB or any social network,so we cn chat abt our achievements and encourage one another. E no easy ooo na God’s grace ooo.

    • an April 8, 2015 at 1:36 pm - Reply

      am with you all the way

  80. Anonymous September 23, 2013 at 8:10 am - Reply

    Comment…i want 2 lose some weight.wat am i suppose 2 eat and wat not 2 eat.bcos i like eating noodles.pls help me

    • Ngozi December 15, 2014 at 3:10 pm - Reply

      Noodles is really fattening! U have to let it go! Sorry.

  81. kemi September 12, 2013 at 4:31 am - Reply

    Please what brand of whole wheat pasta is available in Nigeria? Thanx

  82. Jasmine September 11, 2013 at 10:18 am - Reply

    I use an android phone so I double clicked the image.

  83. Anon September 10, 2013 at 5:50 pm - Reply

    Wow! I love wat av seen so far
    Bt i need urget help,cos i cant excercise at d moment cos of my present health state
    I urgently need a diet plan dat can make me loose atlst 20kg per mnth

    pls do dis ASAP nd save a life.

  84. Anonymous September 10, 2013 at 6:20 am - Reply

    @ jasmine. Pls how did u zoom it?

  85. Anonymous September 10, 2013 at 6:18 am - Reply

    Bn searching 4 dis. Dis is so kind of u. Really aprc8 it. D only problem am having is dt am unable 2 zoom it

  86. Jasmine September 10, 2013 at 1:38 am - Reply

    Finally zoomed it!…buh…am a student nd am really into ‘quick–fix’ meals (noodles) nd though I play basketball,I regain d fat in double if I dnt ball for more dan a week.PLEASE I NEED A PERMANENT WEIGHT LOSS PLAN (dat includes my precious noodles);-)

  87. Jasmine September 8, 2013 at 6:44 pm - Reply

    Am so sad cus i cnt zoom on d time table so i can’t see it 🙁

  88. ochanya August 29, 2013 at 7:41 am - Reply

    Hi 9jafoodie, I ve just started a weightloss program at the Gym and needed a food Timetable. I lazily decided to google a nigerian diet plan With doubts in my mind, but to my suprise, I found you guys! Don’t know what to say but Thank You so much. You ve made my Day. I’m so sharing this page with my fat friends Asap. God bless you real Good.

  89. maryjane August 24, 2013 at 2:59 am - Reply

    Thanks for the food time table but I need to loose my belly fat and my christian mother fats on my hands. Its killing me and I ve a 4mths old baby. Hw do I loose the weight while breast feeding.

  90. Liz August 18, 2013 at 8:53 pm - Reply

    ade February 2, 2013 at 4:05 pm – Reply
    Thanks for this naija foodie but i keep seeing palm oil free , i mean how do i cook all dese soups without palmoil or is there a substitute?? please let me know thanks in advance

    Yes Ade, you can actually cook all these soups without palm oil or any oil at all. Try it. Make the soups the way you usually do just without the oil. If you need to fry any ingredient, steam it instead with a little water. I have done it before, it is very do-able. Good luck.

  91. Maryjane August 12, 2013 at 8:37 am - Reply

    Thanks it so helpful….

  92. Temidayo August 3, 2013 at 9:39 pm - Reply

    I love dis timetable. But there re some foods here I ve not heard of before like:tomato sandwhich, vegetable omelette, boiled casava. And I don’t eat there anything I can use to subtitute dis.

  93. sophiaName (required) July 23, 2013 at 7:34 pm - Reply

    Please i need a weight gain table.I will be very glad if you can help out.thanks

  94. Anonymous July 23, 2013 at 10:36 am - Reply

    Tanx,pls where can I get brown rice in kano state?

    • star June 3, 2014 at 4:58 am - Reply

      Kano state should be one of the easiest places to find brown rice since a lot of grains and vegetables are grown there. Its the rice locally grown and processed by our Nigerian farmers. The colour is brownish because its not excessively milled and polished like imported rice.

      • star June 3, 2014 at 5:02 am - Reply

        Any local market will be a good place to search

  95. eezy July 21, 2013 at 2:15 pm - Reply

    I am new to this page although I have been trying some some fat burning diet but culdnt get it right with nigerian meals, I am so happy to get dis time table. I’ll give it a try and see hw it turns out. Does dis timetable also apply to burning tommy fat? cos my main issue is my tommy.

  96. monica simons July 16, 2013 at 4:43 am - Reply

    Any thing I can use to go down In 2weeks,my baby will b 6month next month,pls let me know

  97. chumzy July 15, 2013 at 8:06 pm - Reply

    I recently had twins and I’m gaining weight everyday . Pls any diet plan for breastfeeding mothers.

  98. timah July 9, 2013 at 5:48 am - Reply

    thnks 9ja foodie…u ar d best…*Muah*

  99. ejiro July 7, 2013 at 5:27 pm - Reply

    Thanks guy u rocks

  100. Anonymous July 7, 2013 at 5:26 pm - Reply

    Thanks guy u rocks

  101. sweettooth July 4, 2013 at 1:39 pm - Reply

    i’ve been on anti depressants for a couple of months and i just went off them. i’m much better now but i’v e gained a lot of weight due to d drugs’ effects. i am trying to lose the weight and this diet plan just inspired me so thanks 9jafooodie. i just need discipline and a good sense of humor to get me into shape. #fingerscrossed.

  102. SMON June 27, 2013 at 12:46 am - Reply

    Thank you 9jafoodie!! Please how do I cook my fav Ogbono Soup without Palm Oil?

    • 9jafoodie
      9jafoodie June 30, 2013 at 2:36 pm - Reply

      Hi Smon… you can substitute olive oil.

      • Debbie Famurewa May 24, 2016 at 10:52 am - Reply

        i wanted to know how u make moimoi, but i was surprised that u added palmoil, is that really healthy or good for weightloss

        • 9jafoodie
          9jafoodie May 26, 2016 at 8:01 pm - Reply

          with palm oil and any other oil, moderation is key. Healthy fats like palm oil, coconut oil, olive oil should be a part of your diet.

  103. nelly June 25, 2013 at 3:57 am - Reply

    Wow I have searched for this all my life & I hope it works am 16 buh look 20 I weigh 80:( I hope this works. Were can I get brown rice in ph ??

  104. Kenny June 11, 2013 at 6:07 am - Reply

    To loose weight, I ‘ll just say (a) eat in moderation. For instance, If you normally eat 3 spoons servings of rice/beans or any other meal, reduce it to 1and half. Basically, reduce all the portions of food you normally eat. And if possible, cut out bread or solid foods (pounded yam, eba etc.) entirely.
    (b) Set a goal for yourself, coupled with about 20-25 mins cardio/abs workout every other day (preferably daily if you’ve got the time). Because trust me, eating moderately will do the trick, but could leave all the fat you have shed “sagging”.
    (c) Eat lots of fruits, and drink lots and lots of water….. I mean, lots of water!
    I started my weight loss journey 2 weeks ago, and these tips have worked for me. Already lost 5kg, More so, my clothes are already really loose on me.
    Good luck guys. xxx

    • nike August 1, 2013 at 3:39 pm - Reply

      @ kenny,am motivated by ur comment cos av bn lookin for ways to cut. Down all these fats nd its as if nothin I̶̲̥̅̊s̶̲̥̅̊ workin but am goin to try these nd hope i get result lik you.

      • ogechi May 14, 2016 at 8:48 am - Reply

        This is really nice,I have learnt more from d contributions and question,

  105. Cecilia June 9, 2013 at 12:15 am - Reply

    Pls which address can one used to email u

  106. Wyse June 7, 2013 at 5:24 am - Reply

    pls can i get a Weight Gain table…. Need 2 build up

  107. dherb May 29, 2013 at 8:37 am - Reply

    I am so happy to find this. I just recently decided to go on a crash diet and build up from there, as you can imagine, I only have one thing on my mind-food! I have concerns though. Are we supposed to take all the items in each box or we choose? The plantain should be ripe or unripe? I don’t think I know any wholewheat pasta, any help?

  108. abigail. May 24, 2013 at 9:35 am - Reply

    Plz I want to know if only eaten once a day can make me lose weight.thanks.

    • 9jafoodie
      9jafoodie May 27, 2013 at 6:03 pm - Reply

      Temporarily it will. You need to eat healthy which means 3-5 small meals per day.

    • mary October 30, 2016 at 5:54 am - Reply

      Preferably u get a small helps to minimize d quantity of food u take

  109. Anonymous May 24, 2013 at 8:31 am - Reply

    My son just clocked 6months n ah’ve bn do¡n exclus¡ve. Now ¡ Th¡nk ¡ts tym 2 shed dose extra we¡ght…am glad ¡ Got here…buh d T¡me-Table ¡s T¡ny…cant c wat z pr¡nted der…*s¡gh*…any way to zoom ¡t?

  110. Anonymous May 21, 2013 at 1:28 am - Reply

    Pls I need an answer τ̅☺ my questions. Thanks

  111. fatboi May 17, 2013 at 9:14 am - Reply

    Hi, I’d like to know if I can replace spinach with ugu as spinach is not common in my neighbourhood.

  112. Esohe May 17, 2013 at 4:33 am - Reply

    Hurray! *dancing* #Operation print and paste on fridge! 😀

  113. Harding May 15, 2013 at 12:34 pm - Reply

    I really like this page and the diet time table,but my problem goes with the majority who said they don’t get to see the changes in their weight,it does happen to me,more so am a nursing mother who is breast feeding and I can’t get my hands off small foods.please help as I need to drop some weight too.

    • 9jafoodie
      9jafoodie May 21, 2013 at 10:53 am - Reply

      All you need do is exercise some self control and eat high fiber food that will keep you full for a long time

  114. Anonymous May 15, 2013 at 11:55 am - Reply

    Thank you very much 4 dis guyz.. Buh I hav a lil problem.. I am a student nd it is nt everytin on that table dat I can afford.. So wat shuld I do cos dere z no time 2 prepare al dis in skul.. Thank you.

    • 9jafoodie
      9jafoodie May 21, 2013 at 10:54 am - Reply

      if you cant control what you eat, you should definitely find time to exercise

  115. tolulope May 10, 2013 at 4:57 am - Reply

    pls i really want to trim down but there is no time for me to do some exercise considering the fact that i go to work early and close late. wot else can i do

    • 9jafoodie
      9jafoodie May 21, 2013 at 11:15 am - Reply

      Eat healthy/eat less

      • Debbie Famurewa May 24, 2016 at 10:46 am - Reply

        i dont think dat is completely true my mum goes to work and come back late and eats really little after having salad for lunch then eats little when she gets back with lots of water. still no weight is lost. why not experiment on it to know for sure

  116. bukola April 30, 2013 at 4:40 am - Reply

    hey 9jafoodie,
    thanks for the thumbs up for we plus-sized ladies and gents. Late last year,I delivered a beautiful set of twins (yayy!) so I have added enough weight already from eating too much to allow breast milk flow well. My kids are approaching 1 year now so i am fully ready to burn all those preggy weights off! i intend to breastfeed them till they are one, but i think i need to start losing weight without compromising on my breast milk flow. Please can you help me plan a food time table that can achieve both effects?thank you!

  117. AdeYossie April 26, 2013 at 9:29 pm - Reply

    People assume that to lose weight u have to stay of carbs and this and that. U need carbs. U need all classes of food.
    so I totally love this. Thanks a lot.

    U can replace milk with almond milk. Lower in calories and has more benefits OR with Tiger Nuts milk..amazing substitutes for everyone.

    Basmati rice is great but not a substitute for brown rice. Brown basmati rice are sold everywhere as far as I know.
    Also please leave the pounded yam abeg. we like it there. LOL what is a Nigerian food table without pounded yam?

    Love this.

    ofada rice is very healthy. u can substitute it for ur white rice. no? i think so. not sure sha.

    Thanks for this. *prints*

  118. chidimma April 22, 2013 at 5:52 am - Reply

    wow this so helpful and so nice for more interesting details kindly send them to the university of Nigeria

  119. Anonymous April 15, 2013 at 8:27 am - Reply

    Woooo. I’m really impressed with this time table because is really hard to keep to your weight in Nigeria. This is really a good job. Weldone guys.

  120. Ibifiri Kamson April 14, 2013 at 4:40 am - Reply

    wow its been a while my friend i have missed your recipes but this i really love. i have saved it and will talk about it on my blog, Facebook page etc and i will follow it, cos my diet is kinda boring.

    • 9jafoodie
      9jafoodie April 19, 2013 at 10:10 pm - Reply

      Yeiiii!! I need to visit your blog soon, sorry I have been MIA

  121. Anonymous April 5, 2013 at 2:26 pm - Reply

    just found this.

    would try this out ad get back to yu

  122. Anonymous April 3, 2013 at 10:47 am - Reply

    I’m just 17 but i weigh 110kg everyone makes mockery of me pls i need help urgently

    • Promise Joshua February 25, 2016 at 9:15 am - Reply

      Hey! Happy to know that a site like this exist. Pls am done having babies, but over weight to take proper care of them HELP!

  123. cinder April 2, 2013 at 8:30 am - Reply

    thank you for a job welldone. i need a table for pregnant women, thanks

  124. chinnygirlie March 29, 2013 at 8:37 am - Reply

    Wow wat a blog I ve been searching for dis kind of place 4 a long time now. U’re 1derful pls am a nursing mother esp am on baby friendly can I ve a food plan 4 lactating mothers

  125. Anonymous March 27, 2013 at 8:18 am - Reply

    Hi there! pls I need the one for weight gain, thanks.

  126. Ola March 25, 2013 at 10:17 am - Reply

    Great site. i was recently diagnozed with hypertension and was looking for a diet plan that will help reduce my blood pressure. i will definitely try this plan.

    could you please confirm if Basmati rice is a good substitute for Brown rice.


  127. Ijeoma Uduma March 20, 2013 at 7:48 am - Reply

    Ah! God bless you guys for me for this reasonable diet plan. I was searching for a Nigerian based diet plan and I saw one on a blog (name withheld) that essentially was two eggs for breakfast everyday for two weeks and absolutely no carbs or fats/oils. Around 10 eggs per week. Can someone say cholesterol overdose? I just laughed and continued my search till I found you guys. God bless you again. I already exercise three times a week and was just looking for a diet to go with it. Now printing and pasting on my kitchen wall.

    • 9jafoodie
      9jafoodie March 22, 2013 at 10:17 am - Reply

      10 eggs??? wow… I think 2 – 4 eggs per week is plenty. You are most welcome.

  128. Rherbeeyear March 19, 2013 at 9:33 am - Reply

    Thanks for this it actually came in handy, my question goes thus; please, where we have the roasted sweet potatoes can be take it boiled? as I noticed fries are avoided? Thank you

    • 9jafoodie
      9jafoodie March 22, 2013 at 10:18 am - Reply

      yes, you can boil the potatoes if you prefer.

  129. chomsky March 12, 2013 at 2:13 pm - Reply

    9jafoodie,am new on this blog and I lov what u’re doing.I am a breastfeeding mother on exclusivetype.Pls help me out with a food plan on weight loss while lactating.Thanks.

    • 9jafoodie
      9jafoodie March 14, 2013 at 5:00 pm - Reply

      Hummm… that is a tough one, please email us.

  130. chenny March 6, 2013 at 3:10 am - Reply

    LOVE THIS… Pls how can I make tuwo plantain flour

  131. Obi March 4, 2013 at 6:55 pm - Reply

    You’ve done it again!!! This is great.

  132. Name (required) March 4, 2013 at 12:36 pm - Reply

    this is really great. too depressed to stand on a scale. i always believe my clothes will tell the real truth, and they do. thanks for d food table. kind of u to give it freely. i’ll start today. i’ll report in when i see results. thanks.

  133. Funke February 28, 2013 at 11:04 am - Reply

    Thanks for this…I like the fact that you respond to your comments. Weldone, please I will like to clarify if brown rice is the same with Ofada rice. thank you

  134. dhorlah February 28, 2013 at 10:13 am - Reply

    Pls I need a weight gain table.I av tried to take my breakfast,vitamin enrichn drinks n lots more.ders no changes.pls help me out!

  135. Amaks February 28, 2013 at 7:14 am - Reply

    Please where can I get brown rice in Lagos??????? And please what is boiled cassava?

    • 9jafoodie
      9jafoodie March 2, 2013 at 6:04 pm - Reply

      Depending on where you shop, you should be able to find it at the bigger chain grocery stores. There is a variety of cassava you can boil and eat (similar to yam)

  136. Funke February 28, 2013 at 5:50 am - Reply

    Thank you for this 9jafoodie. I like the fact that you take time to respond to comments, but I’d like to clarify if brown rice is the same as ofada rice…thank you

    • 9jafoodie
      9jafoodie March 2, 2013 at 6:01 pm - Reply

      Brown rice is different from Ofada rice.

  137. omodolapo February 22, 2013 at 1:31 pm - Reply

    i rili wish to lose this weight,bt it is just stuck there,i stopped eatin caborhydrates of all sort stopped everytin,i eat fruit mostly wit lot of water bt ve nt seen any changes is there any other way out

    • 9jafoodie
      9jafoodie February 27, 2013 at 5:10 pm - Reply

      You need a good balance of all food classes for sustainable weight loss

  138. Niyi February 22, 2013 at 6:40 am - Reply

    these is really helpful….but wud really luv to have a weight gain table……

  139. Name (required) February 20, 2013 at 3:49 pm - Reply

    ..came across this page by mistake and am loving it.having being trying to lose the remaining weight I gained during pregnancy but its just refuse to go.anytime I get on scale.its same weight! Will try out this food time table and hope its works,

    • 9jafoodie
      9jafoodie February 27, 2013 at 5:12 pm - Reply

      let us know

    • Amaks February 28, 2013 at 7:17 am - Reply

      You know you can actually be loosing some weight without the scale tipping or better still before the scale starts tipping. Check whether your clothes are easier to enter, do u feel lighter? So that you don’t get fixated on the scale while you are actually shedding those kg!

  140. winnie February 11, 2013 at 11:59 pm - Reply

    Pls is there such a thing as too much fruit? I eat a lot of bananas in a day. What is too much? I hate crash diet cos u always gain it back. Thanks 9jafoodie can I be ur best friend? Lol.

    • 9jafoodie
      9jafoodie February 15, 2013 at 4:30 pm - Reply

      Yes!!!! you can definitely eat too much fruit, especially the high sugar stuff like bananas. YES you can be my best friend…. lol.

  141. Name (required) February 7, 2013 at 3:57 am - Reply

    very helpful, plus its something i can modify for my daughter who’s on the big side as well. thank you!

  142. Slim February 6, 2013 at 8:16 am - Reply


    Are you going to come up with a weight gain table soon?

    • 9jafoodie
      9jafoodie February 6, 2013 at 5:00 pm - Reply

      If you need one, we can hook you up.

      • Yeva February 8, 2013 at 11:50 am - Reply

        Abeg hook us up with the weight gain table…

    • nomcy August 14, 2015 at 3:12 am - Reply

      Pls u didn’t answer this question someone asked

      Comment…is brown rice the as ofada rice or abakaliki rice? Secondly, is ‘Okpa'(igbo delicacy, just like moimoi) gud for weight loss? If yes, wen can it be eaten(morn, afternoon or nite) and what quantity?

  143. ud February 4, 2013 at 3:13 pm - Reply

    @ade substituting palm oil with tomatoes gives the soup a delicious taste and great colour too. u know like youre making stew-soup. its cheating!

  144. ade February 2, 2013 at 4:05 pm - Reply

    Thanks for this naija foodie but i keep seeing palm oil free , i mean how do i cook all dese soups without palmoil or is there a substitute?? please let me know thanks in advance

    • 9jafoodie
      9jafoodie February 3, 2013 at 12:23 pm - Reply

      Palm oil is extremely high in calories and fat therefore not weight loss friendly. Substitute healthier oils like olive oil and vegetable oil.

    • Liz August 18, 2013 at 8:56 pm - Reply

      Yes Ade, you can actually cook all these soups without palm oil or any oil at all. Try it. Make the soups the way you usually do just without the oil. If you need to fry any ingredient, steam it instead with a little water. I have done it before, it is very do-able. Good luck.

      Or you use tomato as someone has mentioned. It gives you that color you want or you are used to.

  145. Name (required) February 1, 2013 at 6:10 am - Reply

    where can i get brown rice in abuja

    • Fatima February 1, 2013 at 5:09 pm - Reply

      Wuse market

      • 9jafoodie
        9jafoodie February 2, 2013 at 6:25 am - Reply

        Thanks Fatima!

        • is brown rice the same as ofada rice or abakaliki rice? June 15, 2013 at 10:23 am - Reply

          Comment…is brown rice the as ofada rice or abakaliki rice? Secondly, is ‘Okpa'(igbo delicacy, just like moimoi) gud for weight loss? If yes, wen can it be eaten(morn, afternoon or nite) and what quantity?

    • Anonymous June 9, 2013 at 8:51 am - Reply

      Comment…u can get brown rice in gwagwalada market

  146. Ladi February 1, 2013 at 1:29 am - Reply

    Great table. I like that there’s brown rice and whole wheat pasta

    Why not more fruits though? Especially local fruits oranges, garden egg, paw paw, water melon… Lol, my F&N mindset is running wild.

    Things like Indomie and Pounded yam can go abeg. People who want to lose weight have to make sacrifices jore. No short cut. In fact no dinner sef. LOL!

    When I was in Nigeria, I noticed more ‘whole wheat’ and plantain flours used to make ‘swallows’ instead of eba and poundo yam or any of the other Tuwo varieties (semo, corn, alkama (wheat)).

    Please correct your tuwo spelling don Allah. Its not Tuo.

    • 9jafoodie
      9jafoodie February 2, 2013 at 6:50 am - Reply

      No dinner ke? lol… that wont work, people have to progress in indulgence stages to actually loose weight, you cannot totally take away things that they are used to. And for the fruits, we tried to only include things that are in season year round…. people can always substitute with what they have available. The Tuwo spelling shall be corrected.

      • Tomisin November 22, 2014 at 11:25 pm - Reply

        Hello,pls am new here but I love this for my plan but have a little problem..can u please help out with a student time table..fnk u

  147. Majekodunmi Temmy January 31, 2013 at 8:44 pm - Reply

    Tanx, indeed very helpful

    • 9jafoodie
      9jafoodie February 2, 2013 at 6:51 am - Reply

      you are welcome

    • Jummy Salvy April 5, 2016 at 8:13 am - Reply

      Temmy I see where the inspiration came from #stalkeralert

  148. Berry Dakara January 31, 2013 at 6:54 am - Reply

    OMG, I LOVE YOU GUYS FOR THIS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    Runs to print, share on Facebook, Twitter and my blog!!!

    But erm, a whole plantain for breakfast? 😐

    • 9jafoodie
      9jafoodie February 2, 2013 at 6:54 am - Reply

      Lol… we love you more!!! You think a whole plantain is too much?

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