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How To Plan Meals As A Busy Nigerian Adult: A Practical Guide

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Nigerian meal plans

Let’s be real, adulting in Nigeria is like juggling a dozen eggs. And trying to eat well without spending all your money on takeout feels like adding a watermelon to the mix. Chaotic!

Between navigating traffic, long work hours, and weekend events, finding time to plan and cook meals seems like an impossible task. But don’t worry, I got you! 

Here’s a practical, no-stress guide to planning your meals as a busy Nigerian adult so you can eat well, save money, and avoid ordering ‘Korede Spag’ every other day. And hey, if you’re looking for easy Nigerian meal plans to follow, you’re in for a treat.

The Almighty Meal Prep

Nigerian meal plans

I know, I know—meal prep sounds like a buzzword that fitness enthusiasts throw around. But hear me out. Instead of cooking every day, meal prepping means you cook in bulk, stash it in your fridge, and enjoy ready-to-eat meals throughout the week. You can do this on a Saturday or Sunday when you’re less busy.

Keep it simple. Jollof rice, fried rice, stews, and soups like Egusi, Ogbono, and Efo Riro freeze well and can be reheated throughout the week. All you’ll need to do is make fresh rice, swallow, or even throw in a yam or plantain side dish. This is one of the most effective strategies if you’re exploring realistic Nigerian meal plans that keep you full and satisfied.

Store your food in portioned containers, so you’re not tempted to eat everything at once!

Plan Simple, Quick Meals

When it comes to cooking after a long day, simplicity is key. Not every meal needs to be a Michelin-star production. Think of dishes that take 20-30 minutes to whip up. For example:

– Spaghetti and stir-fry veggies with chicken or beef.

– Boiled yam or plantain with egg sauce.

– Noodles with a little extra: add veggies, shrimp, or eggs to make it more substantial.

It’s important to keep a stash of fast proteins like sardines, eggs, and chicken sausages in your kitchen. They cook in minutes and are lifesavers when you’re short on time.

Get Creative With Leftovers

Leftovers are your best friend when it comes to meal planning. That leftover stew from the day before can become the sauce for spaghetti today. Have leftover rice? Turn it into fried rice or jollof in minutes. Don’t underestimate the power of remixing your meals.

Ideas for Leftover Magic:

– Turn leftover boiled yam into yam pottage with just a few extra ingredients.

– Use leftover chicken to make chicken wraps or stir-fry.

– Extra stew? Pair it with boiled potatoes, yam, or even pasta.

Build a Weekly Menu

Nigerian meal plans

Planning your meals ahead of time will save you from the dreaded “What should I eat tonight?” dilemma. Set aside some time to plan what you’ll eat for breakfast, lunch, and dinner throughout the week. That way, when you go grocery shopping, you already know exactly what you need to buy.

Sample Weekly Menu:

– Monday: Breakfast: Oats with bananas | Lunch: Fried rice with chicken | Dinner: Boiled yam with egg sauce

– Tuesday: Breakfast: Bread and eggs | Lunch: Jollof rice | Dinner: Spaghetti with veggies

– Wednesday: Breakfast: Pancakes | Lunch: Eba and egusi soup | Dinner: Stir-fry noodles

– And so on…

You don’t need to make it complicated—just stick to your usual favorites. Drawing out a Nigerian meal plan in advance also means you’ll be less likely to fall back on expensive takeouts from ChowDeck and co.

RELATED: 4 Tips for a Stress-free Cooking Experience This Christmas

Shop Smart

Once you’ve built your weekly menu, hit the market or your local store. Make a list and stick to it! Buying your veggies, grains, and proteins in bulk will not only save you time during the week but also money. You can even use online grocery delivery services to have your ingredients delivered to your door. 2 points for convenience!

Buy meats like chicken and beef in bulk and freeze them in smaller portions so you don’t have to buy every time you cook. That’s if you’re under Band A sha. Make your meat no go spoil. 

Keep Snacks Handy

Nigerian meal plans

Let’s be real: sometimes, you’re too busy to sit down for a full meal. That’s when healthy snacks come in handy. Stock up on things like fruits, groundnuts, puff-puff mix (no judgment), or yogurt for quick bites that’ll hold you over till your next meal.

Snack Ideas:

– Boiled groundnuts or puff-puff

– Fruits like bananas, apples, or oranges

– Small packs of chin-chin or kuli-kuli

Planning meals as a busy Nigerian adult doesn’t have to be overwhelming. By meal prepping, using simple recipes, and remixing your leftovers, you’ll save time, eat healthier, and dodge the temptation of constant takeout. So get in the kitchen, cook smart, and enjoy the freedom of knowing that you’ve got your meals sorted for the week ahead! Whether you’re working with Nigerian meal plans or whipping up spontaneous recipes, you’ll be able to plan smart, save money, and keep things stress-free.

Who’s ready to plan those meals like a boss? Join the Food and Drink community on Fusion for more meal prep ideas, restaurant recommendations, and foodie banter. 

Join Here!
Nesiama Fasola
Nesiama Fasola
Nesiama (Ness) Fasola is a community manager, tech enthusiast, writer and full time hopeless romantic. She loves to scribble words in a bid to make sense of the jumble of thoughts, ideas and emotions that constantly plague her mind. At her leisure, you can either find her nose-deep in a book, brewing coffee or poking around in her garden.

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