Hey lovelies, your African meal plan for weight loss week 22 is here. If you are new to meal planning, learn how to plan and prep meals first, then come back and start planning for next week. I have also got lots of meal plans on the blog. Depending on where you are on your weight loss journey, you can do a 7-day fat flush plan or this 7-day keto for Africans meal plan, or try this 7-day low-carb meal plan all based on African foods.
This week we will increase our carb intake to 150g per day making your meals low-carb since it is below the recommended 250 -300g for healthy active adults. We will consume starchy carbs mostly for breakfast and lunch in order to make sure that we stay within our daily carbohydrate limit. Please make sure to portion control using My African Plate. Make sure you are using a 20-inch plate to measure your food. Not a 24 or 26-inch plate. That is way too big. As always, the rule of thumb is; 1/2 plate vegetables, 1/4 plate proteins, and 1/4 plate starchy carbohydrates.
Use the above-mentioned portion control rule for lunch especially. For dinner, fill 1/2 plate proteins and 1/2 plate vegetables.
No fruits or starchy carbohydrates are allowed for dinner using this African meal plan for weight loss week 22 . If you are having soup like peppersoup, use a 16inch by a 4-inch deep bowl.
This week’s menu is packed full with delicious dishes that will keep you full so that you do not crave those sugary foods that are detrimental to your health. If you stick to this week’s meal plan, you will be able to manage uncontrollable eating. This will go a long way to help you, stay on track with your weight loss intention. I have included a meal plan to facilitate grocery shopping. I know that’s so kind of me (big smile). Below is your meal plan for this week grouped in breakfast lunch and supper. Please feel free to interchange meals. This meals you can decide to eat the meals on Tuesday on Monday instead or eat Thursday’s breakfast on Sunday. Just do what best suits your schedule.
So what’s here’s what’s on the menus this week: Scroll to the bottom for the complete meal plan.
African meal plan for weight loss week 22 – Shopping list
Be sure to follow this meal plan and recipes and let me know how it goes in the comment area below. Don’t forget to tag me on Instagram and Facebook because I love to see your food photos. Subscribe to my YouTube channel for lots more recipes just like this and tons of tips, tricks and shortcuts to encourage a healthier lifestyle and great health from heritage.
|Monday||very berry overnight oats||grilled fish & bobolo or plantain||simple salad|
|Tuesday||scrambled eggs||egg stew & wholegrain pasta or rice||avocado salad|
|Wednesday||zobonade||sautéed green (efo tete) & sweet potatoes||simple salad|
|Thursday||plantain fritatta||peppersoup of choice & 2 boiled irish potatoes||peppersoup, no carbs|
|Friday||flat belly water||leftover green & yam||leftover green, no carbs|
|Saturday||very berry overnight oats||okra soup & fresh plantain amala (fufu)||stir-fried cabbage & grilled chicken|
|Sunday||scotch eggs||Leftover peppersoup||leftover peppersoup|
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