Hey my lovelies, your African meal plan for weight loss week 23 is here! Ain’t you just proud of yourself for sticking with this healthy endeavor for 22 weeks already. I sure am super proud. Hi5! If you are new here, let me fill you in real quick. In January this year, my SUPA (Shape UP African) stars and I pledged to #EatHealthy365 and we’ve been doing just that for the past 22 weeks. Every week, I share a meal plan for weight loss based on (West) African meals that we love.
African meal plan for weight loss week 23
You won’t find any fad diet here, just wholesome freshly cooked food that is both tasty and ridiculously delicious. Our meal plans are totally customizable and can be cooked with your spices of choice. So 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. Our African meal plan for weight loss week 23 is going to be a very low-carb, relatively higher fat week. Our daily carbohydrate intake will range between 50 – 100g daily.
One high-carb day during the week
Nevertheless, one day this week, we will be on high carbs and by high carb I mean 200g which is almost the recommended daily carb intake for women (normal values range between 250 – 300g). Hey, don’t freak out though. You still will be getting all your vital nutrients. Remember that carbs are also found in some vegetables like carrots and onions. Non-starchy carbs can also be found in beans and peas carbs are oh-so-good for you.
Please note!!! On days when starchy carbs in the form of sweet potatoes and plantains or in the form of beans and peas are called for, 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.
As usual, I have made sure to include five main delicious meals that will keep you full and help you stay away from sugar as well as control cravings. You can also interchange or swap meals. Meaning, you can eat Monday’s lunch on Wednesday if you like, just make sure to choose your high carb day and stick to the whole plan for this week.
So here’s what’s on the menus this week: Scroll to the bottom for the complete meal plan.
|Monday||Exoticfruit smoothie||Garden egg stew + 1/3 boiled plantain||same as lunch|
|Tuesday||Green tea lemon + 2 hard-boiled eggs + pepper||Sauteed greens + 1/2 sweet potato||same as lunch, no carbs|
|Wednesday||The waterMINTlon detox drink||Leftovers||stir-fried broccoli (or any other vegetable) & stewed snails (or any other protein)|
|Thursday||Veggie fried eggs||Meatballstew + cucumber or zucchini noodles||simple salad, no proteins, no carbs|
|Friday||VeryBerry overnight oats||Cauli-rice+ leftover meatball stew||same as lunch|
|Saturday||Detox water||1/2 plate Beef Jellof rice + 1/2 plate simple salad
3/4 plate eru/afang soup + 1/4 plate garri/eba
|simpleavo-mango salad, no proteins, no carbs|
|Sunday||Sauteed Sardine/Tuna fish with veggies||Leftovers||Avo-chicken salad|
|Snacks||1/2 your palm of nuts of choice
1/4 Avocado + 1/4 cucumber
|1/2 banana or mango
1/8 watermelon or 1/4 pawpaw
1 red bell pepper + avocado dip
a small size of grilled fish or chicken
African meal plan for weight loss week 23 – Shopping List
Pin this for later: