Three Days Sample Menu For Calories Intake (1624kcals, 1936.321kcals, 1835.1065kcals)

Day one (1)

Breakfast (boiled cocoa yam and tomatoes source)

Foods	Quality	Calories	CHO
Water yam🥔	200gms	256.6	55.8
Skim milk🥛	100gms	80	12
Egg chicken🥚	50gm	75.275	0.53
Tomatoes🍅	50gms	13.5	2.5
Pepper🌶️	5gms	19.89	3.62
Pea nut oil🍶	10gms	90	-
Onion🧅	80gm	8.5	1.5
		289.731	75.95

Mid breakfast (Banana and water)

Foods	Quantity	Calories	CHO
Banana🍌	200gm	207.79	22.84
		207.79	22.84

Lunch (tuwon shinkafa and mixed okra soup with sardine)

Foods	Quantity	Calories	CHO
Moulded rice 🍚	2500gms	224.65	48.825
Okra 🥗	100gms	59.65	7.91
Locus beans⚫	10gm	20.983	0.225
Crayfish 🦐	5gms	16.6255	0.1725
Pepper🌶️	5gms	45	-
Sardine🐟	100gms	103.70	-
Onion 🧅	40gms	6.8	0.6
		497.2985	61.3525

Mid lunch (water melon slides)

Foods	Quantity	Calories	CHO
Water melon🍉	100gms	30.96	6.50
		30.96	6.50

Dinner (mixed vegetables salad)

Foods	Quantity	Calories	CHO
Cabbage ☘️	50gms	17.11	2.9
Cucumber🥒	100gms	19.11	3.63
Carrots🥕	25gms	12.45	2.395
Tomatoes🍅	25gms	6.75	1.25
Cashew nut	25gms	153.8	8.1725
		55.42	18.3475

Bed time (ripe pawpaw and apple)

Foods	Quantity	Calories	CHO
Pawpaw🥭	150gms	104.7	13.5
Apple🍏	100gms	63.72	14.06
		168.42	27.56

Total calories in first day (day one) =1624kcals.

Day Two (2)

Breakfast (whole wheat bread, skim milk and honey)

Foods	Quantity	Calories	CHO
Whole wheat bread 🍞	150gms	105	22
Skim milk 🥛	100gms	80	2
Orange 🍊	200gms	133.28	23.5
Honey 🍯	20gms	66.76	16.48
		365.04

Mid Breakfast (150mgs avocado)

Foods	Quantity	Calories	CHO
Avocado 🥑	150mg	281.19	12.790
		281.19

Lunch (amala and vegetables soup)

Foods	Quantity	Calories	CHO
Amala	200gms	223.5	53
Pumpkin leave 🥦	100gms	21.92	2.33
Spinach ☘️	50gms	23.46	2.92
Tomatoes 🍅	20gms	5.4	1
Onion 🧅	50	8.5	1.5
Crayfish 🦐	10gms	33.251	0.345
Palm oil 🫖	10gms	90	0
Chicken thigh 🍗	150mgs	202.05	0
Pepper 🌶️	5gms	19.89	3.62
		627.971

Mid Lunch (150gms pineapple)

Foods	Quantity	Calories	CHO
Pineapple 🍍	150gms	80.22	18
		80.22

Dinner (sweet potatoes porridge)

Foods	Quantity	Calories	CHO
Sweet potatoes 🥔	200gms	235.58	51
Fish (mackerel)	50gms	68.75	0
Tomatoes 🍅	5gms	1.35	0.25
Palm oil 🫖	5gms	45	0
Pepper 🌶️	5gms	19.89	3.62
Locust beans ⚫	5gms	10.5	0.1125
Peas	10gms	11.16	1.6
Water leave ☘️	25gms	9.5	1.1
Onions 🧅	50gms	8.5	1.5
		410.23

Day Three 

Breakfast (white potatoes boiled and fried egg and lemon 🍋 tea)

Food	Amount	Calories	CHO
White potatoes	250gm	203.75	44.375
Egg 🥚	100gm	150.55	106
Peanut 🥜 oil	10gm	90	0
Onions 🧅	25gm	4.25	0.75
Lemon grass 🌿	20gm	22.586	5.062
Honey 🍯	25gm	83.45	20.6
		554.586

Mid Breakfast (avocado 🥑 and 1 cup of water)

Food	Amount	Calories	CHO
Avocado 🥑	150gm	281.19	12.795
		281.19

Lunch (maize/corn 🌽 mould (tuwon masara) and dried baobab leaves soup with lean beef. (Kuka soup)

Food	Amount	Calories	CHO
Maize mould (tuwo)	250gm	233.35	49.375
Dried baobab leave	10gm	27.7	3.52
Palm oil 🫖	10gm	90	0
Locust beans ⚫	5gm	10.5	0.1125
Lean beef	100gm	217	0
Onions 🧅	10gm	17	0.3
Dried ginger powder	2.5gm	9.4825	1.7365
Pepper 🌶️	2.5gm	9.945	1.81
Crayfish 🦐	5gm	16.63	0.1725
		616.3075

Mid Lunch (ripe matured mango)

Food	Amount	Calories	CHO
Mango	200gm	153.64	27.84
		153.64

Dinner (jollof rice and beans with fish 🐟 and mixed fresh veggies (carrot and cabbage)

Food	Amount	Calories	CHO
Rice 🍚	200gm	265.46	59.28
Pepper 🌶️	2.5gm	9.945	1.81
Tomatoes 🍅	10gm	2.7	0.5
Onions 🧅	50gm	8.5	1.5
Groundnuts oil	10gm	90	0
Sardine 🐟	100gm	103.70	0
Cabbage	50gm	17.11	2.9
Carrots  🥕🥕	20gm	9.96	1.99
Beans	50gm	73.78	10.76
		581.155

Bedtime (baobab fruit drinks and honey 🍯)

Food	Amount	Calories	CHO
Baobab fruit	100gm	291.20	54.50
Honey 🍯	20gm	66.76	16.48
		357.97