Intermittent Fasting Meal Plan: Nigerian Weight Loss Plan

Intermittent Fasting Meal Plan: Nigerian Weight Loss Plan. Please Watch 

  • Nigerian Food Time Table for Weight Loss (Nigerian Weight Loss Meal Plan)
  • The OMAD (One-Meal-A-Day) Diet
  • Losing weight by intermittent fasting
  • Nigerian low-carb meal plan
  • How to lose weight fast with Nigerian food
  • This is how to do intermittent fasting
  • Nigerian meal plan/ losing weight on intermittent fasting
  • Seven ways to do intermittent fasting: the best methods

Table of Contents

Intermittent fasting: what is it, and how does it work?
Intermittent Fasting Nigerian Meal Plan for Weight Loss
Intermittent Fasting Nigerian Meal Plan for Weight Loss

The intermittent fasting is a weight loss diet in which periods of fasting with no food are alternated with periods of normal eating.

Only water, tea, or coffee may be consumed while fasting. Some people fast for several days, while others only fast for a few hours to a day.

The best methods for intermittent fasting are described in seven ways.

According to research, intermittent fasting can help with weight loss as well as other health benefits.

Creating a Nigerian meal plan for weight loss within the framework of intermittent fasting can be both effective and culturally appropriate. Here’s a sample plan that incorporates traditional Nigerian foods while adhering to intermittent fasting principles:

6/8 Method:

A 16/8 schedule, in my opinion, is the simplest way to incorporate intermittent fasting into your diet.

Fast for 16 hours and eat during an 8-hour window.

Meal Plan:

Morning (Fast Period):

6:00 AM – 10:00 AM: Drink water, black coffee, or herbal tea.

Break Fast (First Meal):

10:00 AM – 12:00 PM: Traditional Nigerian Breakfast:

Option 1: Moi Moi (steamed bean pudding) with vegetables.

Option 2: Oatmeal made with water or unsweetened almond milk, topped with sliced fruits like banana or apple.


1:00 PM – 3:00 PM:

Grilled or baked fish/chicken with a side of vegetable stir-fry (using non-starchy vegetables like spinach, kale, cabbage, and bell peppers) cooked in minimal oil.

A small portion of boiled or roasted plantains or sweet potatoes.


4:00 PM – 5:00 PM:

A handful of mixed nuts (like almonds, walnuts, or peanuts) or a piece of fruit (like an orange or a pear).


6:00 PM – 8:00 PM:

Egusi soup with spinach or bitter leaf, cooked with lean meats like chicken or fish, and served with a small portion of whole grain (brown rice or whole wheat fufu).

Alternatively, a bowl of vegetable soup with a side of grilled fish or chicken.


8:00 PM – 10:00 PM:

Herbal tea or a small cup of unsweetened yogurt (if desired).



Drink plenty of water throughout the day, especially during fasting periods, to stay hydrated and curb hunger.

Portion Control:

Pay attention to portion sizes, especially with starchy foods like rice, plantains, and fufu. Opt for smaller portions to control calorie intake.

Healthy Cooking Methods:

Choose healthier cooking methods like grilling, baking, or steaming instead of frying to reduce calorie and fat content.


Incorporate a variety of foods from different food groups to ensure you’re getting a balanced nutrient intake.

Listen to Your Body:

Adjust meal timings and portion sizes based on your hunger levels, energy requirements, and personal preferences.

This plan provides a balance of nutrients while embracing Nigerian cuisine and the principles of intermittent fasting to support weight loss goals

The OMAD Diet: An Overview

OMAD (One-Meal-A-Day) is a type of intermittent fasting (IF) in which one meal is consumed within one hour, followed by a 23-hour fast.

Fasting is the voluntary abstinence from food and sometimes beverages for a set period.

Fasting is practiced for health, cultural, and religious reasons. Intermittent fasting is an eating pattern in which people alternate between eating and fasting.

The fasting period can last a few hours or several days. People chose the OMAD approach for two main reasons;

The first is to be in a caloric deficit and therefore lose weight while the second goal is to reap the advantages of fasting.

Free Intermittent Fasting Nigerian Meal Plan for Weight Loss

Many people discuss fasting, but few discuss what they eat while fasting. This meal plan contains fewer carbohydrates than the typical Nigerian diet combined with fasting.

If you need assistance with a Nigerian meal plan for weight loss, please see my plan below.

Please feel free to copy and paste the meal plan below. The simplest way to create a meal plan to lose weight is to eat the same thing every day, but this can become monotonous.

Nigerian meal plan/weight loss through intermittent fasting

Do you require a Nigerian food schedule for weight loss?

Then you’re in for a treat!

Because I’ve compiled not one, but three different types of Nigerian weight-loss meal plans for you to choose from.

Please read to the end because I saved the best Nigerian weight loss meal plan for last.

Let’s get started right away…

  1. Intermittent Fasting Nigerian Diet Plan

The intermittent fasting (IF) diet alternates between fasting and eating periods.

The idea behind intermittent fasting is to limit the amount of time you can eat to reduce your overall calorie intake and lose weight.

Intermittent fasting can take many different forms. However, the 16/8 method is one of the most basic and widely used forms of IF.

Which involves limiting your food intake to 8 hours daily, and fasting for the remaining 16 hours.

Healthy fat, protein, vegetables, and fruits are permitted. Water, herbal tea, and coffee are permitted during the fasting period.

The advanced (16/8) intermediate fasting diet eating schedule is provided below.

Intermittent Fasting Nigerian Diet Meal Plan
Day Breakfast Lunch Dinner Fast
Time 11 am – 7 pm  7 pm -11 am
1 Oats Meal Sweet Potatoes With Scrambled Eggs Grilled Fish Green Tea
Or Water
(7 pm -11 am)
2 Green Smoothie Grilled Fish with Vegetable Sauce Brown Rice And Chicken Green Tea
Or Water
(7 pm -11 am)
3 Pancakes and Scrambled Eggs Egg Salad Whole Grain Pasta With Beef Sauce Green Tea
Or Water
(7 pm -11 am)
4 Banana Smoothie Chicken Salad Coconut Rice And Fish Green Tea
Or Water
(7 pm -11 am)
5 Brown Bread and Eggs Spaghetti Garnished With Ugu & Goat Meat Fruit Salad & Yoghurt Green Tea
Or Water
(7 pm -11 am)

Snack Options Include; Fruit In Season, Yoghurt, Mixed Nuts, Granola Bars, Etc.

  1. Nigerian Plant-based Diet Plan

The plant-based diet’s main concept is to reduce or eliminate the consumption of animal-sourced food(s) for health, weight loss, ethical, or environmental reasons.

There are several types of plant-based diets, but vegetarian and vegan diets are the most popular.

Here’s an example of a vegan diet meal plan:

Nigerian vegan Diet Meal Plan
Day Breakfast Lunch Dinner
1 Green smoothie Brown Rice with Vegetable stew & Tofu Sweet Potato Porridge
2 Banana Ugu smoothie Fruit salad Beans porridge
3 Whole grain bread & Tomato sauce Beans porridge Whole wheat pasta with Vegetable sauce
4 Banana & Nuts Jollof Rice & Tofu Boiled Potatoes and Sauce
5 Whole Wheat Bread With Peanut Butter Green Salad Whole Wheat Pasta And Tomato Sauce

Snack Choices Comprise Any Fruit In The Season And Mixed Nuts.

  1. Nigerian Low-carb Diet Plan

Low-carb diets such as the keto diet, Atkins diet, and low-carb, high-fat (LCHF) diet are currently among the most popular weight loss diets.

These low-carb diets work by restricting carbohydrate intake and replacing it with more protein or fat.

Some low-carb diets restrict carbs more than others. For example, the keto diet restricts carbs to less than 10% of total calories, as opposed to 30% or less for other types of low-carb diets.

The following is an example of a Keto diet meal plan:

Nigerian Keto Diet Meal Plan
Day Breakfast Lunch Dinner
1 Fried Eggs & Bacon (Fried with butter) And  Bulletproof Coffee Turkey & Vegetable Salad with Olive Oil Dressing Cabbage Swallow & Egusi Soup
2 Avocado Smoothie
& Boiled Eggs
 Grilled Fatty Fish With Veggies Cauliflower Rice with Palm oil Sauce and Pork Meat
3 Diced Cucumber Bowl With Tuna Fish Roasted Pork with Vegetable Sauce
(Fired in Butter)
Cauliflower Swallow & Banga soup
And Fish
4 Scrambled Eggs
With Sausage
(Fried in butter)
Grilled Shrimp with Lemon Butter Sauce Goat Meat Pepper Soup
5 Pancake (Made with Almond flour)
and Bacon
Coleslaw with Chicken Breast Cauliflower Rice and Roasted Beef
The bottom line on Nigerian food timetable for weight loss ~ Free Intermittent Fasting Nigerian Meal Plan

I have shared various free meal plans for weight loss in Nigeria with you.

You can select any of three different diet timetables for weight loss in Nigeria that you believe you can stick to in the long run.

Question people also ask about free intermittent fasting Nigerian meal plan

What to eat during intermittent fasting in Nigeria?
Intermittent Fasting Nigerian Meal Plan for Weight Loss
Intermittent Fasting Nigerian Meal Plan for Weight Loss

Free Intermittent Fasting Nigerian Diet Meal Plan

Day Breakfast Dinner
Time 11 am – 7 pm
3 Pancakes and Scrambled Eggs Whole Grain Pasta With Beef Sauce
4 Banana Smoothie Coconut Rice And Fish
5 Brown Bread and Eggs Fruit Salad & Yoghurt
How much weight can I lose in a month using intermittent fasting?

If you follow the fast correctly and ensure that it is aligned with your mind, body, and soul, you can expect to lose 2 to 6 kgs per month, with excellent inch loss and an increase in energy levels and brain function.

What should I eat to lose weight quickly during intermittent fasting?

During your eating window, Varady recommends eating high-fiber foods like nuts, beans, fruits, and vegetables, as well as high-protein foods like meat, fish, tofu, or nuts.

High-fiber gummies can also be beneficial. Consume plenty of water. People often believe they are hungry when they are thirsty, she says.

Which Nigerian foods are best for losing weight? Intermittent Fasting Nigerian Meal Plan
  • Peppered Goat Meat. Peppered Goat Meat – Peppered goat meat, or Asun, is another delicious meal that can help with weight loss
  • Nigerian Egg Stew
  • Baked Whole Catfish
  • Keto Native Jollof Rice
  • Cabbage Fufu
  • Peppered Gizzard
  • Nigerian Chicken Stew
  • Efo Riro (Spinach Stew)
Can I eat plantain on intermittent fasting? Intermittent Fasting Nigerian Meal Plan

Choose foods with a low glycemic index, such as brown rice, unripe plantains, and beans, because they release glucose slowly into your bloodstream, preventing your body from requiring too much insulin secretion at once.

Which meals should I skip when fasting intermittently?

Skipping dinner is preferable and easier when doing intermittent fasting. You can eat your dinner early or have a heavy snack before starting your fast.

According to research, the best way to follow this diet to lose weight is to fast in the evening and overnight before eating early in the morning.

After two weeks of intermittent fasting, what happens?

After the first week of intermittent fasting, you should notice less bloating and a tighter, slimmer midsection.

Some people will lose weight by week two, but don’t be discouraged if your scale hasn’t moved. Continue for another 4-6 weeks, and you should notice a difference.

Does intermittent fasting work without exercise? Intermittent Fasting Nigerian Meal Plan

Simply put, when people practice intermittent fasting without exercising, they lose weight, but a large portion of it comes from a muscle in the lean mass.

Can I drink milk while fasting intermittently?

In general, when fasting with time-restricted intermittent eating, you don’t eat anything and only drink low-calorie beverages like water or unsweetened coffee and tea without milk.

What is the best drink for intermittent fasting? Intermittent Fasting Nigerian Meal Plan

Mineral water

Mineral water is the best drink to consume while fasting.

Other liquids to consume while fasting include sparkling water (preferably with sodium), unsweetened tea, and black coffee.

All liquids derived from fruit or containing added sugars should be avoided as they will disrupt your fasted state.

What can I drink during an intermittent fast?

During the fast, no food is permitted, but water, coffee, tea, and other non-caloric beverages are permitted.

During the fasting period, some forms of intermittent fasting allow for small amounts of low-calorie foods.

Taking supplements while fasting is generally permitted as long as they contain no calories.

Can I eat bread during intermittent fasting? Intermittent Fasting Nigerian Meal Plan

They contain beneficial B vitamins, so on an intermittent fasting diet, you should consume both complex carbs from grains and beans and simple carbs from fruits.

Whole oats, quinoa, spelled, brown rice, and various whole-grain bread and pasta are excellent sources of complex carbohydrates.

What foods cannot break intermittent fasting?

Eating anything with calories breaks your fast.

Black coffee, unsweetened and milk-free tea, water, and diet soda are exceptions to this rule (though research suggests that diet soda may increase your appetite, making it difficult to stick to your fast).

Do you eat three meals a day while intermittent fasting?

When done mindfully, intermittent fasting can still result in three meals per day. My first meal of the day is a hybrid of breakfast and lunch.

For this meal, I’ve been making a breakfast burrito, which is delicious.

Who should not do intermittent fasting?

If you have a high caloric requirement, avoid intermittent fasting.

Individuals who are underweight, struggling with weight gain, under the age of 18, pregnant, or breastfeeding should not try an intermittent fasting diet because they require adequate calories daily for proper development.

How long will it take to see results from intermittent fasting?

The same holds for intermittent fasting. According to experts, following the basic rules for at least 10 weeks is required to see positive results.

Following the diet correctly for this period will help you lose 3 to 5 kilos (depending on your BMR).

What happens if you skip a day of intermittent fasting?

Skipping day(s) of intermittent fasting

If you’ve been fasting consistently for a while, missing a full day of intermittent fasting here and there, or even a couple of days in a row, shouldn’t affect your weight loss results. Indeed, it can be beneficial to your mindset and long-term commitment to your goals.

How do I know if intermittent fasting is working?

There are a few ways to tell when Intermittent Fasting begins to work because it has a unique system for addressing weight loss and energy production.

#1 You Are Not Hungry.

#2 Body Fat% Is Declining.

#3 Better Bloating/Bowel Movements

#4 Enhanced Energy Levels

#5 Sugar Cravings Were Reduced.

Do you need cheat days in fasting intermittently?

Intermittent fasting allows you to have a cheat day. Some fasting regimens, such as alternate-day fasting, are thought to alternate between cheat days and fasting days.

When you’re eating, eat whatever you want (and a lot of it), and then take a day off to recover.

How much water should I drink when intermittent fasting?

A well-hydrated body (meaning drinking more than the minimum amount!) is an important key to success, especially when doing intermittent fasting!

As a result, you should drink at least 85 oz (2.5 liters) of water per day.

Nigerian weight loss meal plan for 30 days Which Nigerian foods are best for losing weight?
  • Goat Meat with Peppers. Peppered Goat Meat – Another delicious meal that can aid in weight loss is peppered goat meat or Asun.
  • Nigerian Egg Stew
  • Whole baked catfish
  • Jollof Rice (Keto)
  • Fufu from cabbage
  • Gizzard with peppers
  • Chicken Stew from Nigeria
  • Efo Riro’s (Spinach Stew)
How to lose weight fast with Nigerian food? Intermittent Fasting Nigerian Meal Plan

 8 Simple Ways to Lose Weight with Nigerian Food

  • Reduce your carbohydrate intake.
  • Reduce your oil consumption.
  • Keep an eye on The Salt (magi).
  • Be Wary of What You Drink.
  • Choose Meat With Caution.
  • Bake and fry in the oven (avoid deep frying)
  • Avoid high-calorie snacks such as Fan Yogo, gala, lacasera, chin chin, buns, Puff puff, and plantain chips
  • Consume Spicy Foods.
Example of an Intermittent Fasting Nigerian Meal Plan ~ What to Eat During Intermittent Fasting Nigeria?

This method is as simple as skipping breakfast and not eating anything after dinner.

For example, suppose you finish your last meal at 8 p.m. and don’t eat again until noon the next day.

Then you’ll be fasting for 16 hours between meals. Experts generally advise women to fast for only 14-15 hours.

7-day diet plan for weight loss in Nigeria ~ what is the best timetable for weight loss?

Meanwhile, according to a survey, the best times to eat breakfast, lunch, and dinner if you want to lose weight are:

  • Breakfast – after 7 a.m., with 7.11 a.m. selected as ideal.
  • Lunch – between 12.30 p.m. and 1 p.m., with the best time to eat at 12.38 p.m.
  • Dinner – between 6 pm and 6.30 pm, preferably at 6.14 pm.
Free meal plan for weight loss in Nigeria ~ is there a weight loss program for free?

Here are some of my favorite free weight loss programs and trackers available online. Among the effective free weight loss programs is;

Nigerian Food Timetable for Weight Loss: Free Meal Plans

: A well-known option is Free Meal Plans.

Simple meal plan to lose weight PDF ~ what are the 5 simple steps to lose weight?

Tips to help you lose weight

  1. Never skip breakfast. Skipping breakfast will not assist you in losing weight.
  2. Eat regular meals…
  3. Consume plenty of fruits and vegetables
  4. Get more active
  5. Drink plenty of water
  6. Eat high-fiber foods
  7. Read food labels
  8. Use a smaller plate
Nigerian OMAD Meal Plan ~ how much weight can be lost in a month by OMAD?

The average weight loss from any other diet plan is about 1 kg.

Some obese people have also lost about 5 kg of body weight in 1 week on the OMAD diet.

People who followed the OMAD diet for about a half year lost up to 15 kg of body weight.

What should I eat to lose weight without spending any money?

If losing weight is your goal, science suggests that these 8 foods may aid in a healthy weight loss journey.

  • Whole eggs
  • Leafy greens
  • Salmon
  • Cruciferous vegetables
  • Chicken breast and some lean meats
  • Potatoes and other root vegetables
  • Tuna
  • Beans and legumes
Get off to the best possible start on the NHS weight loss plan with these 8 diet and exercise tips.
  1. Do not skip breakfast. Skipping breakfast will not help you lose weight
  2. Eat regular meals
  3. Eat plenty of fruit and veg
  4. Get more active
  5. Drink plenty of water
  6. Eat high-fiber foods
  7. Read food labels
  8. Use a smaller plate
Is intermittent fasting suitable for everyone?

Intermittent fasting can be effective for many people, but it’s not suitable for everyone. People with certain medical conditions, pregnant or breastfeeding women, and individuals with a history of eating disorders should consult with a healthcare professional before starting intermittent fasting.

Can I drink water during the fasting period?

Yes, staying hydrated is important during fasting periods. You can drink water, herbal tea, or black coffee (without sugar or cream) to help curb hunger and stay hydrated.

What should I eat for breakfast during the eating window?

For breakfast, you can have traditional Nigerian foods like moi moi or oatmeal made with water or unsweetened almond milk. These options provide protein, fiber, and essential nutrients to start your day.

Are there alternatives to traditional Nigerian dishes for weight loss?

Yes, you can make healthier versions of traditional Nigerian dishes by using lean proteins, plenty of vegetables, and healthier cooking methods like grilling or baking instead of frying.

How can I control portion sizes while following the meal plan?

Pay attention to portion sizes, especially with starchy foods like rice and plantains. Use smaller plates, bowls, and utensils to help control portion sizes and prevent overeating.

Can I snack during the fasting period?

It’s best to avoid snacking during the fasting period to allow your body to fully enter a fasting state. However, if you’re feeling hungry, you can have a small snack like a handful of nuts or a piece of fruit.

Will I lose weight following this meal plan?

Following a balanced meal plan like this, combined with intermittent fasting, can support weight loss goals for many people. However, individual results may vary depending on factors like metabolism, activity level, and adherence to the plan.

How long should I follow this meal plan?

You can follow this meal plan for as long as it aligns with your weight loss goals and fits your lifestyle. It’s essential to listen to your body and make adjustments as needed to ensure long-term sustainability.

Can I exercise while following this meal plan?

Yes, incorporating regular physical activity is beneficial for overall health and can enhance weight loss efforts. You can engage in exercise during both fasting and eating periods based on your preferences and energy levels.

Is it necessary to consult a healthcare professional before starting this meal plan?

It’s always a good idea to consult with a healthcare professional, especially if you have any underlying health conditions or concerns about starting a new meal plan or intermittent fasting regimen. They can provide personalized guidance and support based on your individual needs and medical history.

Can I customize this meal plan to suit my dietary preferences or restrictions?

Absolutely! This meal plan can be adjusted to accommodate various dietary preferences, such as vegetarian, vegan, or gluten-free. You can swap out ingredients or dishes to better suit your needs while still adhering to the principles of intermittent fasting.

Will I experience any side effects while following intermittent fasting?

Some people may experience side effects like hunger, fatigue, or irritability, especially during the initial stages of intermittent fasting as the body adjusts to the new eating pattern. These side effects are often temporary and can be managed with proper hydration, balanced meals, and adequate rest.

Can intermittent fasting help with long-term weight maintenance?

Intermittent fasting can be a useful tool for both weight loss and weight maintenance when combined with healthy eating habits and regular physical activity. It helps regulate appetite, improve metabolic health, and promote fat loss, which can support long-term weight management goals.

How can I stay motivated while following this meal plan?

Setting realistic goals, tracking progress, seeking support from friends or family, and focusing on non-scale victories can help you stay motivated throughout your weight loss journey. Remember to celebrate your successes and be kind to yourself, even if progress is slow at times.

Can intermittent fasting have any other health benefits besides weight loss?

Yes, intermittent fasting has been associated with various health benefits, including improved blood sugar control, reduced inflammation, enhanced brain health, and increased longevity. However, more research is needed to fully understand the long-term effects of intermittent fasting on overall health.

Can I drink alcohol while following intermittent fasting?

It’s best to limit alcohol consumption, especially during fasting periods, as it can interfere with the fasting process and may hinder weight loss efforts. If you choose to drink alcohol, do so in moderation and consider opting for lower-calorie options like wine or spirits mixed with soda water instead of sugary cocktails.

Will intermittent fasting slow down my metabolism?

Intermittent fasting is not likely to slow down metabolism when done correctly. In fact, some studies suggest that intermittent fasting may increase metabolic rate and improve metabolic health over time. However, individual responses to intermittent fasting may vary, so it’s essential to monitor how your body responds and make adjustments as needed.

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