Weekly Nigerian Family Food Timetable (Printable PDF Included)
Looking for a simple and healthy Nigerian family food timetable?
Meal planning can save you stress, time, and money while ensuring your family eats balanced, delicious meals. In Nigeria, where we enjoy a wide variety of local dishes, it can be tricky to decide what to cook daily. That’s why I’ve created this easy weekly Nigerian meal plan—with a downloadable printable timetable you can stick on your fridge!
This plan includes breakfast, lunch, and dinner options for 7 days. It features Nigerian staples like jollof rice, beans, plantain, okra soup, and pounded yam, while also mixing in lighter and quicker meals for busy mornings or evenings.
Why You Need a Nigerian Food Timetable
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Saves time & stress: No more “what will I cook today?” moments.
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Healthier eating: Helps balance carbs, protein, and vegetables.
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Budget-friendly: Lets you plan shopping and reduce food waste.
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Kid-friendly meals: Perfect for growing children who need enough nutrients.
Weekly Nigerian Family Food Timetable
Monday
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Breakfast: Akamu (pap) with akara
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Lunch: Jollof rice with grilled chicken and salad
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Dinner: Okra soup with semo
Tuesday
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Breakfast: Bread with fried eggs and tea
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Lunch: Beans porridge with ripe plantain
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Dinner: Afang soup with eba
Wednesday
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Breakfast: Moi-moi with custard
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Lunch: Coconut rice with fried fish
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Dinner: Vegetable soup with pounded yam
Thursday
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Breakfast: Pancakes with fruit smoothie
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Lunch: Yam porridge with ugu leaves
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Dinner: Ogbono soup with amala
Friday
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Breakfast: Ogi with akara or moi-moi
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Lunch: Fried rice with beef skewers (suya style)
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Dinner: Nsala soup with fufu
Saturday
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Breakfast: Noodles with boiled egg
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Lunch: Jollof spaghetti with fried plantain
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Dinner: Edikaikong soup with pounded yam
Sunday
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Breakfast: Tea and Agege bread with sardines
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Lunch: Party Jollof rice with chicken and coleslaw
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Dinner: Light vegetable sauce with boiled yam
📝 Printable Nigerian Food Timetable (PDF)
I’ve also made this timetable into a free printable PDF. You can download it, print it out, and place it on your fridge for easy reference.
👉 [Download Printable Nigerian Food Timetable Here]
Tips for Using This Timetable
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Swap meals: If your family doesn’t like a dish, replace it with something similar (e.g., swap Afang with Egusi soup).
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Prep ahead: Cook beans, soups, and stews in bulk and store in the freezer to save time.
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Balance protein & veggies: Always add fish, chicken, or beef along with leafy vegetables for a nutritious plate.
🔎 Related Articles You’ll Love
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How to Cook Delicious Nigerian Jollof Rice (Step-by-Step)
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10 Budget-Friendly Nigerian Dishes for Families
Final Thoughts
This Nigerian food timetable is just a guide—you can adjust it based on your family’s taste, budget, or availability of ingredients. The goal is to make meal planning easier, healthier, and stress-free.
Don’t forget to download the printable timetable PDF and share this post with friends and family who would love a ready-made Nigerian meal plan.
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