7-Day Nigerian Best Weight Gain Food Timetable for Children
7-Day Nigerian Best Weight Gain Food Timetable for Children
If you’ve ever been concerned about your child’s weight and want to ensure they gain healthy weight, this 7-day Nigerian meal plan is designed to help.
These meals are calorie-dense, balanced, and rich in essential nutrients, proteins, and healthy fats to support healthy weight gain.
7-Day Nigerian Best Weight Gain Food Timetable for Children
Day 1
Breakfast (8 AM): Yam/sweet potatoes and egg stew with 1 boiled egg, and a weight gain smoothie (1/2 avocado and 1 cup full-fat milk)
Calories: Approximately 450-550 kcal
Snack (11 AM): Calorie-dense smoothie (1 banana, 1/4 cup groundnuts, 1 cup whole milk, 1 tbsp honey)
Calories: Approximately 400-500 kcal
Lunch (3 PM): Jollof Rice with 3 oz grilled chicken and coleslaw (2 tbsp mayonnaise or salad cream)
Calories: Approximately 550-650 kcal
Snack (6:30 PM): Greek yogurt (6 oz) topped with 2 tbsp groundnuts and 1 tsp honey
Calories: Approximately 250-300 kcal
Dinner (9 PM – 9:30 PM): Eba (1/2 cup) with Egusi soup and 3 oz grilled fish or boiled mackerel
Calories: Approximately 200-300 kcal
Day 2
Breakfast (8 AM): Pancakes, oatmeal, 2 slices of Agege bread, and a weight gain smoothie
Calories: Approximately 450-550 kcal
Snack (11 AM): Weight gain smoothie (1 mango, 1/2 avocado, 1 cup whole milk, 1 tbsp honey)
Calories: Approximately 400-500 kcal
Lunch (3 PM): Coconut fried rice (1 cup) with mixed vegetables and 3 oz fried fish or shrimp, plus fresh fruit juice
Calories: Approximately 400-500 kcal
Snack (6:30 PM): Sliced apples (1/2 apple) with 2 tbsp peanut butter + a glass of milk
Calories: Approximately 250-300 kcal
Dinner (9 PM – 9:30 PM): Fufu (1/2 cup) with Efo Riro and 3 oz grilled beef or chicken
Calories: Approximately 600-700 kcal
Weight Gain Food: Day 3
Breakfast (8 AM): Fried plantain and eggs with a weight gain smoothie
Calories: Approximately 450-550 kcal
Snack (11 AM): Calorie-dense smoothie (1 banana, 1/4 cup groundnuts, 1 cup whole milk, 1 tbsp honey)
Calories: Approximately 400-500 kcal
Lunch (3 PM): Amala or Semolina (1/2 cup) with Ewedu or Ogbono soup and 3 oz grilled goat meat or beef
Calories: Approximately 600-700 kcal
Snack (6:30 PM): A cup of Malt drink mixed with 1/4 cup Evaporated Milk
Calories: Approximately 200-260 kcal
Dinner (9 PM – 9:30 PM): Rice and beans (1 cup) with chicken stew and 3 oz fried fish
Calories: Approximately 400-500 kcal
Day 4
Breakfast (8 AM): Pap (1 cup) with Moi Moi (1 slice) or 5 pieces of Akara
Calories: Approximately 350-450 kcal
Snack (11 AM): Smoothie (1 cup pawpaw, 1 cup whole milk, 2 tbsp milk powder, 3 fish rolls)
Calories: Approximately 400-500 kcal
Lunch (3 PM): Stir-fried green veggies with Beans and Corn Porridge (Adalu) (2 cups) with 3 oz grilled beef or goat meat
Calories: Approximately 600-700 kcal
Snack (6:30 PM): Sliced mango (1/2 mango) with 2 tbsp peanut butter and a cup of full-fat milk
Calories: Approximately 300-350 kcal
Dinner (9 PM – 9:30 PM): Semo or Eba (1/2 cup) with Seafood Okra soup and 3 oz grilled fish
Calories: Approximately 400-500 kcal
Weight Gain Food: Day 5
Breakfast (8 AM): Noodles or pasta with beef strips, fried eggs, and avocado
Calories: Approximately 400-500 kcal
Snack (11 AM): Calorie-dense smoothie (1 banana, 1/4 cup groundnuts, 1 cup whole milk, 1 tbsp honey)
Calories: Approximately 400-500 kcal
Lunch (3 PM): Efo Riro or Edikang Ikong with Eba (1/2 cup) and 3 oz fried fish
Calories: Approximately 600-700 kcal
Snack (6:30 PM): 4-6 crackers with a cup of milk
Calories: Approximately 250-300 kcal
Dinner (9 PM – 9:30 PM): Jollof spaghetti (1 cup) with minced meat, cabbage sauce, and BBQ chicken
Calories: Approximately 600-700 kcal
Day 6
Breakfast (8 AM): Chicken Shawarma or Club sandwich and a glass of milk or fruit juice
Calories: Approximately 400-500 kcal
Snack (11 AM): Smoothie (1 cup groundnut, 1/2 avocado, 1 cup whole milk, 2 tbsp honey)
Calories: Approximately 400-500 kcal
Lunch (3 PM): Coconut rice (1 cup) with chicken curry sauce and fried plantains
Calories: Approximately 600-700 kcal
Snack (6:30 PM): Meat pie and a glass of fruit juice
Calories: Approximately 100-150 kcal
Dinner (9 PM – 9:30 PM): Beans and plantain porridge with steamed mackerel fish
Calories: Approximately 600-700 kcal
Day 7
Breakfast (8 AM): Akamu (1 cup) with Moi Moi (1 slice) or Chocolate drink with toast bread
Calories: Approximately 350-450 kcal
Snack (11 AM): Smoothie (1 cup strawberries, 1 banana, 1 cup whole milk, 1 scoop protein powder)
Calories: Approximately 400-500 kcal
Lunch (3 PM): Plantain porridge or Plantain Moi Moi with 3 oz grilled beef or fish
Calories: Approximately 600-700 kcal
Snack (6:30 PM): Sliced apples (1/2 apple) with 2 tbsp peanut butter and a glass of milk
Calories: Approximately 350-400 kcal
Dinner (9 PM – 9:30 PM): Eba (1/2 cup) or Semo (1/2 cup) with Okro soup and 3 oz fried shrimp
Calories: Approximately 600-700 kcal
This meal plan provides high-calorie, nutrient-rich foods tailored to support healthy weight gain in children.
Here’s a 7-Day Nigerian Weight Gain Meal Plan for Children in table format for easy readability:
| Day | Meal | Food | Calories |
| Day 1 | Breakfast (8 AM) | Yam and egg stew with 1 boiled egg + weight gain smoothie (½ avocado + 1 cup full-fat milk) | 450-550 kcal |
| Snack (11 AM) | Smoothie: Banana + ¼ cup groundnuts + 1 cup whole milk + 1 tbsp honey | 400-500 kcal | |
| Lunch (3 PM) | Jollof rice with grilled chicken (3 oz) and coleslaw (2 tbsp mayo) | 550-650 kcal | |
| Snack (6:30 PM) | Greek yogurt (6 oz) with 2 tbsp groundnuts + 1 tsp honey | 250-300 kcal | |
| Dinner (9 PM – 9:30 PM) | Eba (½ cup) with Egusi soup and grilled/boiled mackerel (3 oz) | 600-700 kcal | |
| Day 2 | Breakfast | Pancakes, oatmeal, and 2 slices of Agege bread + weight gain smoothie | 450-550 kcal |
| Snack | Mango, avocado, and whole milk smoothie with honey | 400-500 kcal | |
| Lunch | Coconut fried rice with mixed vegetables, fried fish/shrimp + fresh fruit juice | 400-500 kcal | |
| Snack | Sliced apple with peanut butter + glass of milk | 250-300 kcal | |
| Dinner | Fufu (½ cup) with Efo Riro soup and grilled beef/fish/chicken (3 oz) | 600-700 kcal | |
| Day 3 | Breakfast | Fried plantain with fried eggs + weight gain smoothie | 450-550 kcal |
| Snack | Smoothie: Banana + ¼ cup groundnuts + 1 cup whole milk + 1 tbsp honey | 400-500 kcal | |
| Lunch | Amala or semolina (½ cup) with Ewedu/Ogbono soup and grilled goat meat (3 oz) | 600-700 kcal | |
| Snack | Malt drink mixed with ¼ cup evaporated milk | 200-260 kcal | |
| Dinner | Rice and beans (1 cup) with chicken stew and fried fish (3 oz) | 400-500 kcal | |
| Day 4 | Breakfast | Pap (1 cup) with Moi Moi (1 slice) or Akara (5 pieces) | 350-450 kcal |
| Snack | Pawpaw, whole milk, and fish roll smoothie | 400-500 kcal | |
| Lunch | Stir-fried green veggies with beans and corn porridge (2 cups) + grilled beef/goat meat (3 oz) | 600-700 kcal | |
| Snack | Sliced mango with peanut butter and full-fat milk | 300-350 kcal | |
| Dinner | Semo or Eba (½ cup) with seafood okra soup + grilled fish (3 oz) | 400-500 kcal | |
| Day 5 | Breakfast | Noodles with beef strips, fried eggs, and avocado | 400-500 kcal |
| Snack | Smoothie: Banana + ¼ cup groundnuts + 1 cup whole milk + 1 tbsp honey | 400-500 kcal | |
| Lunch | Efo Riro or Edikang Ikong with Eba (½ cup) and fried fish (3 oz) | 600-700 kcal | |
| Snack | Crackers (4-6) with a cup of milk | 250-300 kcal | |
| Dinner | Jollof spaghetti (1 cup) with minced meat, cabbage sauce, and BBQ chicken | 600-700 kcal | |
| Day 6 | Breakfast | Chicken shawarma or club sandwich with milk/fruit juice | 400-500 kcal |
| Snack | Groundnut, avocado, whole milk, and honey smoothie | 400-500 kcal | |
| Lunch | Coconut rice (1 cup) with chicken curry sauce and fried plantains | 600-700 kcal | |
| Snack | Meat pie with fruit juice | 100-150 kcal | |
| Dinner | Beans and plantain porridge with steamed mackerel | 600-700 kcal | |
| Day 7 | Breakfast | Pap (1 cup) with Moi Moi (1 slice) or tea with toast bread | 350-450 kcal |
| Snack | Smoothie: Strawberries, banana, whole milk, and protein powder | 400-500 kcal | |
| Lunch | Plantain porridge or Plantain Moi Moi with grilled beef/fish (3 oz) | 600-700 kcal | |
| Snack | Eba (½ cup) or Semo (½ cup) with Okro soup and fried shrimp (3 oz) | 600-700 kcal |
7-Day Nigerian Best Weight Gain Food Timetable for Children: Tips for Effective Weight Gain in Children
Tips to Help Your Child Gain Weight
✅ What to Do
- Increase starchy carbohydrates – Add more potatoes, bread, and rice to meals for extra energy.
- Boost calorie intake with healthy fats – Sprinkle grated cheese on meals and prepare porridge with milk.
- Offer high-calorie drinks – Serve milkshakes or smoothies between meals for added nutrition.
- Encourage a positive relationship with food – Involve them in meal preparation and eat together as a family.
- Keep healthy snacks available – Offer yogurt, breadsticks, or small sandwiches when they feel hungry.
- Ensure proper vitamin intake – Give children aged 6 months to 5 years daily drops of vitamins A, C, and D.
- Introduce new foods gradually – Serve small portions to help picky eaters get accustomed to different foods.
❌ What to Avoid
- Avoid eating unhealthy foods – Swap cakes and crisps for nutrient-dense options like bananas or cheese on crackers.
- Don’t let snacks or drinks replace meals – Avoid giving snacks or drinks right before meals to prevent reduced appetite.
- Stay patient at mealtimes – If they don’t finish their food, avoid pressure, which can create negative associations with eating.
- Don’t discourage physical activity – Regular exercise helps build strong bones and muscles, supporting healthy weight gain.
