365

DAYS
MEAL
PLAN
365 DAYS MEAL PLAN FOR STUDENT
EASY, BALANCED AND NUTRITIOUS

Eating healthy doesn’t have to be expensive or complicated. With a thoughtful

meal plan, you can enjoy a nutritious and delicious meal without breaking the

bank. This 8 week meal plan offers a balance of essential nutrients with easy to

follow meal plan. Once you complete the eighth week, simply start again from the

top, and each cycle feel easier and more natural, helping you maintain a healthy

diet for the long term.

WEEK 1
DAY BREAKFAST LUNCH DINNER SNACK DRINK
MONDAY Oat porridge Spaghetti Vegetable Apple & Water &
with fruits &Fish stew Soup& Peanut Pineapple
toppings Swallow butter juice
TUESDAY Rice & Chicken Boiled Banana & Water
Vegetable soup Wrap plantain & Groundnut
Veggie
WEDNESDAY Sandwich(bread, Fried yam/ Noodle & Coconut Water &
egg & sardine) potato& protein chips/flakes Tigernut
& Tea Stew milk
THURSDAY Jollof rice & Yoghurt Bread & fried Watermelon Water
Beef Parfait egg
FRIDAY Toast(PB & Rice, Bean Garri & Meat pie Water &
banana) & Egg Groundnut Fruity Zobo

SATURDAY Pap & akara Yam Jollof Yoghurt & Water

pottage spaghetti granola
SUNDAY Plantain frittata Stir fry Chicken Cashew nut Water &
Spaghetti pepper soup Pina colada
& Egg &potato Smoothie

NOTE: If you find it difficult to consumer at least 2½L of water per day, you can try infusing fruits (watermelon, pineapple,
lemon/lime, cucumber, mint leave) into your water.
WEEK 2
DAY BREAKFAST LUNCH DINNER SNACK DRINK
MONDAY Pancake & fruit Yoghurt, Beans & Dark Water &
Granola & fruits plantain chocolate Zobo
TUESDAY Rice, Stew & Yam & Egg Shawarma Protein Water
egg shake
WEDNESDAY Custard & fruit Stir fry spaghetti Egusi, Meat Yoghurt& Water
& Fish &Swallow Nuts
THURSDAY French Toast Small chops & Party Jollof Fruit Water
& Ice coffee Tigernut rice & beef salad
FRIDAY Oatmeal & Yam & egg Noodle, Egg Eggroll & Water
Fruits sauce & Veggies Zobo
SATURDAY Bread & fish Amala, Ewedu & Corn flask & Yoghurt Water
stew stew Milk Parfait
SUNDAY Rice & bean & Chicken wraps Ewedu, stew Popcorn Water
stew & Egg & swallow

NOTE: If you find it difficult to consumer at least 2½L of water per day, you can try infusing fruits (watermelon, pineapple,
lemon/lime, cucumber, mint leave) into your water.
WEEK 3
DAY BREAKFAST LUNCH DINNER SNACK DRINK
MONDAY Waffles, crepes Spaghetti & Yam pottage Banana split Water
& Hot tea stew & egg
TUESDAY Tortillas wrap Rice, bean, Noodle & Fruit salad Water &
& Egg dodo & fish Veggie Tigernut
stew milk
WEDNESDAY Fried egg & Garri &Milk Eba & okra Meat pie Water
plantain & Nuts Soup
THURSDAY Boiled potato & Rice & Chicken Yoghurt Water
Egg stew Stew &meat wraps Parfait
FRIDAY Bread & peanut Fried potato Beans & 2 apples Water
butter & Egg & egg potato
SATURDAY Pap& Jollof Noodle & Banana & Water
Moin-moin spaghetti & Veggie groundnut
chicken
SUNDAY Oatmeal & Boiled yam Ofada rice Yoghurt & Water
Fruits & fish stew and sauce Nut

NOTE: If you find it difficult to consumer at least 2½L of water per day, you can try infusing fruits (watermelon, pineapple,
lemon/lime, cucumber, mint leave) into your water.
WEEK 4
DAY BREAKFAST LUNCH DINNER SNACK DRINK
MONDAY Rice & stew & Cereal & Grilled fish & Yoghurt Water
Egg nuts plantain parfait
TUESDAY Toast bread& Yam Veggie Meat pie Water&
ice coffee Porridge noodles Tigernut
drink
WEDNESDAY Egg sandwich Fried rice & Risky burger Banana & water
& tea Beef groundnut
THURSDAY Fruit custard & Spaghetti & Boiled Small Water&
Milk stew & Egg plantain & chops Zobo
Fish stew
FRIDAY Noodles & egg Native Rice Bread and Dates Water &
& Fish peanut butter Pineapple
juice
SATURDAY Pancakes & Fried Stir fried Fruit salad Water
Chocolate Potatoes & spaghetti &
drink plantain & Beef
pepper mix
SUNDAY Cereal & Milk Jollof rice Chicken wrap Coconut Water
& Egg
flakes

NOTE: If you find it difficult to consumer at least 2½L of water per day, you can try infusing fruits (watermelon, pineapple,
lemon/lime, cucumber, mint leave) into your water.

Rice & bean Jollof & Egg

Cereal & Milk

Chicken wrap
WEEK 5
DAY BREAKFAST LUNCH DINNER SNACK DRINK
MONDAY Yam & Fish Banana Beans & Popcorn Water
stew bread & bread
Tigernut
milk
TUESDAY Spaghetti & Rice, Egg & Pizza Fish roll Water &
fish sauces stew Pina colada
WEDNESDAY Pancake & Chicken Noodles & Cookies Water
chocolate pepper soup egg
milkshakes & potatoes
THURSDAY Oatmeal and Jollof rice & Bread & Watermelon Water &
fruits Egg Egg Zobo
FRIDAY Sandwich Macaroni & Egusi & Yoghurt Water
fish stew & swallow bowl
egg
SATURDAY Pap & akara Plantain Shawarma Meatpie Water & ice
frittata tea
SUNDAY Fresh toast & Potatoes & Spaghetti & Cashew nut Water
Ice coffee plantain stew
porridge

NOTE: If you find it difficult to consumer at least 2½L of water per day, you can try infusing fruits (watermelon, pineapple,
lemon/lime, cucumber, mint leave) into your water.
WEEK 6
DAY BREAKFAST LUNCH DINNER SNACK DRINK
MONDAY Pancake & Ewa agoyin Garri & nuts Dates Water
waffles & Dodo
TUESDAY Toast bread & Yam Tortillas wrap Banana & Water &
Chocolate porridge & fried egg groundnut juice
drink
WEDNESDAY Sandwich & Stir fry Boiled Yoghurt Water &
Coffee spaghetti & plantain & parfait Yoghurt
Meat Fish stew
THURSDAY Chia pudding Protein Amala/Semo& Fruit salad Water
shake Ewedu soup
FRIDAY Oat porridge & Chicken Jollof rice& Nuts Mix Water
fruit topping wraps Egg
SATURDAY Tapioca & Rice & Potato & Stew Coconut Water
milk & fruit bean & Flakes
stew
SUNDAY Plantain & Cereal & Spaghetti & Shawarma Water &
Garden egg Milk stew & Egg fruity Zobo
sauce

NOTE: If you find it difficult to consumer at least 2½L of water per day, you can try infusing fruits (watermelon, pineapple,
lemon/lime, cucumber, mint leave) into your water.
WEEK 7
DAY BREAKFAST LUNCH DINNER SNACK DRINK
MONDAY Overnight Rice & Egg Rice & Egg Fruit Water &
Oats& Fruit & veggies & veggies Zobo
TUESDAY Bread Toast & Jollof Tuna wrap Avocado Water &
Avocado Spaghetti& juice
Egg
WEDNESDAY Smoothie Beans & Noodles & Coconut Water &
bowl, banana Plantain Chopped flakes Coconut
& granola Vegetable drink
THURSDAY Rice & fish Macaroni & Plantain Apple &PB Water &
stew Fish stew frittata Tigernutmilk
FRIDAY Yam & Egg Cereal & Eba & okra Small chops Water
Milk soup & yoghurt
SATURDAY Pap & akara Jollof rice & Pizza Banana & Water
Chicken groundnut
SUNDAY Bread & Fried Potato Stir fry Yoghurt Water
egg porridge spaghetti & Parfait
Egg

NOTE: If you find it difficult to consumer at least 2½L of water per day, you can try infusing fruits (watermelon, pineapple,
lemon/lime, cucumber, mint leave) into your water.
WEEK 8
DAY BREAKFAST LUNCH DINNER SNACK DRINK
MONDAY Pancake & Fried rice Beef noodles Meat pie Water
Iced coffee &chicken
TUESDAY Chia pudding Spaghetti & Risky burger Fruits Water
stew
WEDNESDAY Waffles Potato & Rice & stew Dates Water
Plantain &
egg
THURSDAY Sandwich Yoghurt Yam & Egg Nuts mix Water
Parfait stew
FRIDAY Tortilla wrap Vegetable Corn flakes Banana split Water
& egg soup & & milk
swallow
SATURDAY Yam& Garden Garri & Rice & Small chop Water
egg sauce groundnut vegetable
soup
SUNDAY Fried Plantain Shawarma Bread & Popcorn Water
& egg beans

NOTE: If you find it difficult to consumer at least 2½L of water per day, you can try infusing fruits (watermelon, pineapple,
lemon/lime, cucumber, mint leave) into your water.
 FOOD
VARIATIONS
AND
ALTERNATIVE
FOOD VARIATIONS AND ALTERNATIVES

Eating the same kind of meal every day might seem convenient,

but it can lead to boredom and a lack of overall enjoyment in

your diet. By adding variety to your meals, you introduce new

flavors, textures and nutrients, keeping your meals exciting

while helping you meet your health goals.

FOOD VARIATIONS AND ALTERNATIVES
Rice White rice & Fish stew
Concoction rice & Egg
Rice & bean & stew
Smokey/Party Jollof rice & Chicken
Fried rice & beef
Ofada rice & sauces
Coconut rice & meat
Native rice & egg
Oatmeal Oatmeal & milk& fruit
Overnight oat
Oat porridge
Yam Yam & Plantain pottage
Yam(boiled/fried) & fried Egg
Yam(boiled/fried) & fish stew
Pounded yam(swallow)
Sweet potatoes Potato & Plantain pottage
Potato (boiled/fried) & fried Egg
Potato (boiled/fried) & fish stew
Potato & Chicken pepper soup
Plantain Plantain(boiled/fried) & fried Egg
Plantain(boiled/fried) & fish stew
Beans & Plantain
Plantain frittata
Plantain crepes
Plantain(Roasted)&stew/groundnut
FOOD VARIATIONS AND ALTERNATIVES
Beans Beans & Plantain/Bread/Sweet potatoes
Beans porridge
Ewa Agoyin
Moin moin/ Akara/Ekuru
Spaghetti/ Macaroni Spaghetti/ Macaroni & stew
Jollof Spaghetti/ Macaroni
Stir-fry Spaghetti/ Macaroni
Concoction Spaghetti/ Macaroni
Spaghetti/ Macaroni & rice & stew
Bread Bread & Butter/Egg/Stew
Toast Bread
French Toast
Bread & Beans
Sandwich
Flour Mix Pancake
Waffles
Crepes
Meatpie/Donut/Small chops
Cereal Garri & groundnut
Golden morn & milk
Cornflakes & milk
 UNDER
20 MINUTES
BREAKFAST
RECIPES
SHOPPING /
GROCERIES
LIST
SHOPPING / GROCERIES LIST

FOODSTUFFS
Rice
Spaghetti
Macaroni
Bean
Noodles
Yam
Potato
Plantain
Garri
Pounded yam flour
Wheat
Plantain flour
Semovita
Yam flour
Cassava flour
Vegetable oil
Palm oil
Vegetable oil
PROVISIONS
Cornflakes
Golden morn
Oat
Granola
Tortillas wrap
Bourvita
Custard
Milk
Milo
Sugar
Evaporated milk
Butter
Peanut Butter
Top tea
Sardine
Mayonnaise
Jam
Pringles
Groundnut
Peanut
Prawn cracker
Nescafe
CONDIMENTS
Crayfish
Smoked fish
Dry fish
Dry cow skin
Salt
Curry and Thyme
Maggi
Tomato paste
Grounded pepper
Onion
Ginger and Garlic
All spices
Chicken spices
Locust beans
SNACKS AND DRINKS
Fresh fruit juice
Yoghurt drink
Biscuits
Cookies
Coconut flasks
Dark chocolate
Chips
Dried fruit
Nuts
Popcorn
Tigernut milk drink
Soy milk
Coconut milk
Chocolate
Coffee
FRUITS
Banana
Pineapple
Apple
Grape
Strawberry
Orange
Berry
Avocado
Kiwi
Lemon
Lime
Watermelon
Papaya
Pomegranate
TOILETRIES
Bathing soap
Detergent
Toothpaste
Toothbrush
Shaving sticks
Antiseptic
Liquid soap
Insecticide
Tissue paper
Sanitary pad
Hand sanitizer
Hypo
Air freshener