7-day healthy meal timetable to help you lose weight and achieve your body goals this week

• A balanced, high-protein diet can help support weight loss by keeping you fuller for longer and reducing unnecessary snacking.

• The seven-day meal timetable combines affordable Nigerian-friendly foods such as eggs, beans, oats, brown rice, yogurt and whole grains for healthy eating.

• The guide also highlights high-protein foods, healthy snacks and smart carbohydrate choices that can be mixed into everyday meals.

• Alongside healthy eating, staying hydrated, exercising regularly, getting enough sleep and controlling portions can improve long-term weight management and overall health.

Trying to lose weight doesn't mean starving yourself or eating boring food every day. The real goal is to eat meals that keep you full for longer, give your body enough nutrients, and help you avoid unnecessary snacking.

One nutrient that makes a big difference is protein. It helps build and maintain muscle, supports your immune system, and can keep you satisfied for longer, making it easier to manage your weight. Studies also show that eating enough protein may help reduce cravings and support healthy weight management.

This simple weekly meal timetable uses affordable foods that are easy to find in Nigeria. It also combines protein, fibre and healthy carbohydrates to create balanced meals.

Tip: Drink 2-3 litres of water daily, stay physically active for at least 30 minutes most days, and avoid sugary drinks if your goal is weight loss.

• Plain Greek yogurt

• Granola

• 2 tablespoons chia seeds

• Brown rice

• Cooked lentils

• Steamed vegetables

• Boiled eggs

• Green peas

• Mixed vegetables

• Two boiled eggs

• Whole-wheat bread

• One cup of cow's milk

• Quinoa

• Chickpeas

• Vegetable salad

• Brown rice

• Kidney beans

• Steamed vegetables

READ ALSO: 7 foods with more protein than eggs (and why they deserve a spot on your plate)

• Whole-grain cereal

• Soy milk

• Ground flaxseed

• Whole-wheat pasta

• Black beans

• Mixed vegetables

• Egg white omelette with vegetables

• Small serving of brown rice

• Chia pudding

• Plain Greek yogurt

• Quinoa

• Soybeans

• Steamed vegetables

• Boiled eggs

• Green peas

• Salad

• Oatmeal made with soy milk

• Peanut butter

• Brown rice

• Lentils

• Vegetable stir-fry

• Whole-wheat bread

• Egg omelette

• Mixed vegetables

• Whole-grain cereal

• Cow's milk

• Pumpkin seeds

• Whole-wheat pasta

• Chickpeas

• Fresh vegetables

• Kidney beans

• Steamed vegetables

• Small serving of quinoa

READ ALSO: Can’t Afford Chicken? Here Are 7 High-Protein Foods Nigerians Now Eat Instead

• Two boiled eggs

• Whole-wheat bread

• Plain Greek yogurt

• Brown rice

• Black beans

• Vegetable salad

• Soybeans

• Green peas

• Steamed vegetables

• Plain Greek yogurt — 20g protein per 7 oz

• Cow's milk — 8g per cup

• Soy milk — 8g per cup

• Two large eggs — 12g

• Egg whites — 13g per ½ cup

• Oatmeal — 6g per cooked cup

• Whole-grain cereal — 6g per cup

• Chia pudding — 5g per ½ cup

Easy tip: Add yogurt, milk or chia seeds to your breakfast for an extra protein boost without changing the meal too much.

• Quinoa — 8g per cooked cup

• Whole-wheat pasta — 8g per cooked cup

• Brown rice — 5g per cooked cup

• Whole-wheat bread — 8g per 2 slices

These foods give your body energy. Pair them with beans, eggs or dairy to make your meals more filling.

• Lentils — 18g per cooked cup

• Black beans — 15g

• Chickpeas — 15g

• Kidney beans — 15g

• Green peas — 8g

• Peanut butter — 7g per 2 tablespoons

• Soybeans — 31g per cooked cup

Beans are rich in both protein and fibre, a combination that helps you stay full for longer while supporting digestion.

• Pumpkin seeds — 8g per oz

• Peanuts — 7g

• Almonds — 6g

• Cashews — 5g

• Walnuts — 4g

• Chia seeds — 5g per 2 tablespoons

• Ground flaxseed — 3g per 2 tablespoons

• Air-popped popcorn — 3g per 3 cups

• Fill half your plate with vegetables at lunch and dinner.

• Choose whole grains instead of refined carbohydrates whenever possible.

• Eat protein at every meal to help reduce hunger and preserve muscle while losing weight.

• Avoid sugar-sweetened drinks and limit highly processed snacks.

• Watch portion sizes, even when eating healthy foods.

• Sleep for 7-9 hours every night because poor sleep can make weight management more difficult.

• Stay active by walking, cycling, dancing or doing strength exercises several times each week.

Losing weight is not about eating less at all costs. It's about eating smarter. A balanced plate with protein, fibre and healthy carbohydrates will help keep you satisfied, fuel your body and make healthy eating easier to maintain over time.