DAY 1
BREAKFAST1 cup of skim milk
1 cup mixed fresh veggies (cabbage, lettuce and cucumber)
|
Foods |
Amt |
CHO |
Calories |
Fat |
Pro |
|
Bread 🍞 |
3 |
45 |
210 |
- |
6 |
|
Skim milk 🥛 |
1 cup |
12 |
80 |
- |
8 |
|
Dates |
5 |
25 |
90 |
- |
- |
|
Vegetables 🥗 |
1 cup |
10 |
50 |
- |
4 |
|
Total |
92 |
430 |
0 |
18 |
|
MID BREAKFAST: 1½ cup orange juice
|
Foods |
Amt |
CHO |
Calories |
Fat |
Pro |
|
Orange 🍊 juice |
1 ½ cup |
25 |
100 |
- |
- |
|
Total |
25 |
100 |
0 |
0 |
|
LUNCH: Boiled beans and tomatoes fish sauce
|
Foods |
Amt |
Kcals |
Pro |
CHO |
Fat |
|
Beans (boiled) |
2 cups |
280 |
8 |
60 |
- |
|
Fish 🐟 |
2oz |
110 |
14 |
- |
6 |
|
Tomatoes 🍅 |
¼ cup |
12.5 |
1 |
2.5 |
- |
|
Pepper 🌶️ |
½ tsp |
3 |
0.01 |
1 |
- |
|
Onions 🧅 |
½ cup |
25 |
2 |
5 |
- |
|
Peanut oil |
Hbs |
45 |
- |
- |
5g |
|
Total |
475.5 |
25.001 |
68.5 |
11gm |
|
MID LUNCH:1 small apple
|
Foods |
Amt |
Kcal |
CHO |
Pro |
Fat |
|
Apple 🍏 |
1 small |
40 |
10 |
- |
- |
|
Total |
40 |
10 |
0 |
0 |
|
DINNER: Spaghetti and crayfish sauce
|
Foods |
Amt |
Kcals |
Pro |
CHO |
Fat |
|
Spaghetti 🍝 |
1 cup |
140 |
4 |
30 |
- |
|
Crayfish 🦐 |
1oz |
55 |
7 |
- |
3 |
|
Mixed veggies (Tomatoes, onions, pepper, pea) |
1 cup |
25 |
2 |
5 |
- |
|
Olive oil |
1tbsp |
45 |
- |
- |
5g |
|
Total |
255 |
13gm |
35g |
8g |
|
BED TIME: Grapes fruits
|
Foods |
Amt |
Kcal |
CHO |
Pro |
Fat |
|
Grapes fruits 🍇 |
18 |
60 |
- |
- |
15 |
|
Total |
60 |
- |
- |
15 |
|
Total kilocalories = 1,360.5
Total fat = 19gms
Total carbohydrates = 251gms
Total protein = 56gm
DAY 2
BREAKFAST: Millet pap and moimoi
|
Foods |
Amt |
Kcals |
CHO |
Pro |
Fat |
|
Millet: Pap |
2 cups |
280 |
60 |
8 |
- |
|
Beans |
1 cups |
140 |
30 |
4 |
- |
|
Mixed veggies (Onions, pepper) |
½ cup |
25 |
5 |
2 |
- |
|
Olive oil |
2tbps |
90 |
- |
- |
10gm |
|
Total |
535 |
95 |
14 |
10gms |
|
MID BREAKFAST: Cucumber & carrots
|
Foods |
Amt |
CHO |
Calories |
Fat |
Pro |
|
Carrots 🥕 |
½ cup |
25 |
2 |
5 |
- |
|
Cucumber🥒 |
½ cup |
25 |
2 |
5 |
- |
|
Total |
50 |
4 |
10 |
0 |
|
LUNCH: Rice and beans and vegetable fish
sauce
|
Foods |
Amt |
Kcals |
Pro |
CHO |
Fat |
|
Rice 🍚 |
1 cup |
140 |
30 |
4 |
- |
|
Beans |
½ cup |
70 |
15 |
2 |
- |
|
Fish (sardine) |
2oz |
110 |
- |
14 |
6 |
|
Tomatoes 🍅 |
1 cup |
50 |
10 |
4 |
- |
|
Onions |
½ cup |
25 |
5 |
2 |
- |
|
Ground oil |
1 tsbp |
90 |
0 |
0 |
10 |
|
Total |
485 |
60 |
26 |
10gm |
|
MID LUNCH: Orange Juice
|
Foods |
Amt |
Kcal |
CHO |
Pro |
Fat |
|
Orange |
1½ cup |
120 |
30 |
- |
- |
|
Total |
120 |
30 |
0 |
0 |
|
DINNER: Boiled sweet potatoes and onions tofu sauce
|
Foods |
Amt |
Kcals |
Pro |
CHO |
Fat |
|
Sweet potatoes |
1 cup |
|
|
|
|
|
Onions 🧅 |
1 cup |
50 |
10 |
4 |
- |
|
Tofu |
4 blocks ½ cup |
160 |
24 |
16 |
- |
|
Olive oil |
2 tbsp |
90 |
- |
- |
10 |
|
Bell pepper |
¼ cup |
12.5 |
2.5 |
1 |
- |
|
Total |
31.5 |
59 |
1 |
10 |
|
BED TIME: 2 cups of Moringa salads
|
Foods |
Amt |
Kcal |
CHO |
Pro |
Fat |
|
Moringa leaves (cooked) |
1½ cups |
75 |
15 |
6 |
- |
|
Mixed veggies |
½ cup |
25 |
5 |
2 |
- |
|
Kulikuli (grounded) |
½ cups |
90 |
2 |
7 |
6 |
|
Total |
190 |
22 |
15 |
6 |
|
Total kilocalories = 1,667
Total fat = 36gms
Total carbohydrates = 271gms
Total protein =
DAY 3
BREAKFAST: Hungary rice pudding (acha) with skim milk and whole wheat bread
|
Foods |
Amt |
Kcals |
CHO |
Pro |
Fat |
|
Acha |
1½ cups |
210 |
45 |
6 |
- |
|
Wheat bread |
3 slices |
210 |
45 |
6 |
- |
|
Skim milk 🥛 |
1 cup |
80 |
12 |
8 |
- |
|
Total |
500 |
102 |
20 |
0 |
|
MID BREAKFAST: 3 small bananas and water
|
Foods |
Amt |
CHO |
Calories |
Pro |
Fat |
|
Banana 🍌 |
3 small |
120 |
30 |
- |
- |
|
Total |
120 |
30 |
0 |
0 |
|
LUNCH: Boiled unripe plantain and
vegetable fish sauce
|
Foods |
Amt |
Kcals |
Pro |
CHO |
Fat |
|
Plantain |
1½ cups |
490 |
14 |
105 |
- |
|
Fish (Sardine) |
2 oz |
110 |
14 |
- |
6 |
|
Ground oil |
2 tbsp |
90 |
- |
- |
10 |
|
Mixed veggies (Tomatoes, pepper, onions, pea) |
1½ cups |
75 |
6 |
15 |
- |
|
Total |
765 |
34 |
120 |
16 |
|
MID LUNCH: Moringa Salad
|
Foods |
Amt |
Kcal |
CHO |
Pro |
Fat |
|
Moringa leaves |
2 cups |
100 |
20 |
3 |
- |
|
Tomatoes, onion |
½ cup |
25 |
5 |
2 |
- |
|
Kulikuli (grounded) |
½ cup |
45 |
5 |
12 |
2 |
|
Total |
170 |
30 |
17 |
2 |
|
DINNER: Skinless chicken breast pepper soup
|
Foods |
Amt |
CHO |
Pro |
Fat |
Kcals |
|
Chicken breast |
5oz |
- |
35 |
- |
|
|
Pepper (green) |
¼ cup |
2.5 |
1 |
- |
12.5 |
|
Scent leaves |
¼ cup |
2.5 |
1 |
- |
12.5 |
|
Onions |
½ cup |
2.5 |
1 |
- |
12.5 |
|
Total |
7.5 |
38 |
0 |
312.5 |
|
BED TIME: 1½ cups of melon juice
|
Foods |
Amt |
Kcal |
Pro |
CHO |
Fat |
|
Water melon 🍉 |
1½ cup |
60 |
- |
15 |
- |
|
Total |
60 |
0 |
15 |
0 |
|
Total kilocalories = 1,927.5kcals
Total fat = 18gmgs
Total carbohydrates = 304.5gms
Total protein = 104gms
DAY 4
BREAKFAST: Moimoi and whole millet pap with date
|
Foods |
Amt |
Kcals |
CHO |
Fat |
Pro |
|
Moimoi (beans) |
1 cup |
140 |
30 |
- |
4 |
|
Mix vegetable |
½ cup |
70 |
15 |
- |
2 |
|
Groundnut oil |
2 tbsp |
90 |
- |
15 |
10 |
|
Millet pap |
2 cups |
280 |
60 |
- |
8 |
|
Total |
580 |
105 |
10 |
24 |
|
MID BREAKFAST: 2 small apples
|
Foods |
Amt |
Calories |
CHO |
Pro |
Fat |
|
Apple 🍏 |
2 small |
80 |
20 |
- |
- |
|
Total |
80 |
20 |
0 |
0 |
|
LUNCH: Tuwon rice and okra fish soup with
dried fish
|
Foods |
Amt |
CHO |
Pro |
Fat |
Kcals |
|
Tuwon |
1½ cups |
45 |
6 |
- |
210 |
|
Okra |
½ cup |
5 |
2 |
- |
25 |
|
Other veggies |
½ cup |
5 |
2 |
- |
2.5 |
|
Fish 🐟 |
3oz |
- |
21 |
9 |
165 |
|
Total |
60 |
31 |
9 |
425 |
|
MID LUNCH: Pear avocado
|
Foods |
Amt |
Kcal |
CHO |
Pro |
Fat |
|
Avocado pear |
1 small |
40 |
10 |
- |
- |
|
Total |
40 |
10 |
0 |
0 |
|
DINNER: Spaghetti and fish stew
|
Foods |
Amt |
Kcals |
Pro |
Fat |
CHO |
|
Spaghetti 🍝 |
1 cup |
70 |
2 |
- |
15 |
|
Fish 🐟 |
2 oz |
110 |
4 |
6 |
- |
|
Mixed vegetable |
½ cup |
25 |
2 |
- |
5g |
|
Total |
205 |
18 |
6 |
20 |
|
BED TIME: Vegetable salad (coleslaw)
|
Foods |
Amt |
CHO |
Pro |
Fat |
Kcal |
|
Cabbage |
1 cup |
10gm |
4 |
- |
50 |
|
Carrot 🥕 |
¼ cup |
2.5gm |
1 |
- |
2.5 |
|
Total |
12.5 |
5 |
0 |
52.5 |
|
Total kilocalories = 1,382.5kcals
Total fat = 25gm
Total carbohydrates = 227.5gms
Total protein = 78gms
DAY 5
BREAKFAST: Boiled Irish potatoes and egg white tomatoes sauce
|
Foods |
Amt |
Kcals |
CHO |
Pro |
Fat |
|
Irish potatoes |
5 small |
350 |
75 |
10 |
- |
|
Egg white |
2 eggs |
110 |
- |
14 |
6 |
|
Tomatoes 🍅 |
½ cup |
25 |
5 |
2 |
- |
|
Onions/veggies |
½ |
25 |
5 |
2 |
- |
|
Total |
510 |
85 |
28 |
6 |
|
MID BREAKFAST: Pineapple
|
Foods |
Amt |
Calories |
Pro |
Fat |
CHO |
|
Pineapple |
1 cup |
80 |
- |
- |
20 |
|
Total |
80 |
0 |
0 |
0 |
|
LUNCH: White rice and tomatoes onions
sauce and chicken tight
|
Foods |
Amt |
CHO |
Pro |
Fat |
Kcals |
|
Rice |
1½ cups |
210 |
6 |
45 |
- |
|
Tomatoes |
1 cup |
50 |
4 |
10 |
- |
|
Onions |
1 cup |
50 |
4 |
10 |
- |
|
Green pepper |
¼ cup |
12.5 |
1 |
5 |
- |
|
Olive oil |
2tbsp |
90 |
- |
- |
10 |
|
Chicken tight |
2oz |
110 |
14 |
- |
6 |
|
Total |
522.5 |
28 |
70 |
16 |
|
MID LUNCH: Cucumber
|
Foods |
Amt |
Kcal |
CHO |
Pro |
Fat |
|
Cucumber |
1 cup |
50 |
4 |
10 |
- |
|
Total |
50 |
4 |
10 |
0 |
|
DINNER: Turmeric tea and whole wheat bread and honey
|
Foods |
Amt |
Kcals |
Pro |
CHO |
Fat |
|
Turmeric |
1 tbsp (1/8) |
6.25 |
0.5 |
1.25 |
- |
|
Bread |
3 slices |
210 |
6 |
45 |
- |
|
Honey |
2 tbsp |
63 |
0.06 |
17 |
0 |
|
Total |
|
|
|
|
|
BED TIME: Vegetable Salad
|
Foods |
Amt |
Kcal |
CHO |
Pro |
Fat |
|
Cabbage |
½ cup |
25 |
5 |
2 |
- |
|
Lettuce |
½ cup |
25 |
5 |
2 |
- |
|
Carrots |
1/8 cup |
3.125 |
0.625 |
0.4 |
- |
|
Scent leaves |
1/8cup |
3.125 |
0.625 |
0.4 |
- |
|
Fat free mayonnaise |
½ cup |
107.5 |
34.8g |
0.25 |
3.45 |
|
Total |
|
|
|
|
|
Total kilocalories = 1,605.5kcals
Total fat = 25gm
Total carbohydrates = 209.3gms
Total protein = 73.86gms
DAY 6
BREAKFAST:
1½ cup boiled spaghetti
1 cup mixed vegetable sauce
2oz of fish
1 cup turmeric tea (1 tablespoon)
1 tablespoon honey
|
Foods |
Amt |
CHO |
Pro |
Fat |
Kcals |
|
Spaghetti |
1½ cups |
45 |
6 |
- |
210 |
|
Turmeric |
1 tbsp |
2 |
1 |
- |
51 |
|
Fish |
2oz |
- |
14 |
6 |
110 |
|
Mixed vegetables |
1 cup |
10 |
4 |
- |
50 |
|
Total |
57 |
25 |
6 |
375 |
|
MID BREAKFAST: 1 ½ cup vegetable salad (cucumber, carrots and cabbage)
|
Foods |
Amt |
Calories |
Pro |
Fat |
CHO |
|
Cucumber |
½ cup |
25 |
5 |
2 |
0 |
|
Cabbage |
½ cup |
25 |
5 |
2 |
0 |
|
Carrots |
½ cup |
25 |
5 |
2 |
0 |
|
Total |
75 |
15 |
6 |
0 |
|
LUNCH:
1½ cup of eba
1 cup vegetable soil
2 table spoon olive oil
2 oz chicken gizzard
2 oz of dried fish
1 cup of tomatoes sauce
|
Foods |
Amt |
Kcals |
Pro |
CHO |
Fat |
|
Eba (cassava) |
1 ½ cup |
350 |
10 |
75 |
0 |
|
Vegetable |
1 cup |
50 |
4 |
10 |
0 |
|
Olive oil |
2 tbsp |
90 |
- |
- |
10 |
|
Chicken gizzard |
2oz |
110 |
14 |
- |
6 |
|
Dried fish |
2oz |
110 |
14 |
0 |
6 |
|
Tomatoes |
1 cup |
50 |
4 |
10 |
- |
|
Total |
710 |
46 |
95 |
22 |
|
MID LUNCH: 2 small oranges
|
Foods |
Amt |
Kcal |
Pro |
CHO |
Fat |
|
Orange |
2 small |
80 |
- |
20 |
- |
|
Total |
80 |
|
20 |
|
|
DINNER:
1 cup of boiled plantain
½ cup tomatoes sauce
2oz shrimp/snail/periwinkles
|
Foods |
Amt |
Pro |
CHO |
Kcal |
Fat |
|
Plantain |
1 cup |
8 |
60 |
250 |
0 |
|
Tomatoes |
½ cup |
2 |
5 |
25 |
0 |
|
Shrimp |
2oz |
14 |
0 |
110 |
6 |
|
Onions |
½ cup |
2 |
5 |
25 |
0 |
|
Total |
26 |
70 |
440 |
6 |
|
BED TIME:
1 cup fat free yoghurt
|
Foods |
Amt |
Kcal |
CHO |
Pro |
Fat |
|
Yoghurt |
1 cup |
80 |
8 |
12 |
0 |
|
Total |
80 |
8 |
12 |
0 |
|