1. Jollof Rice with Grilled Chicken and Steamed Vegetables

Why It Works:

Jollof rice is a common dish in Nigeria. It is enjoyed at parties, workplace and home. Basically, it is a food that has secured its place as one of the most enjoyed foods in the country. Jollof rice can be made even healthier when brown rice is used instead of white rice. This will improve its nutrition by providing fibre. Fresh pepper, tomatoes and a little oil will provide a rich dish while fostering good nutrition. Also, instead of fried chicken, grilled chicken will be a healthier option. Steamed veggies may be added as a side dish to contribute to its taste and nutritional content. 

Meal Prep Tip:

Get enough ingredients for your large meal. Prepare your jollof rice and serve into containers to fit into your refrigerator. Proceed to grill your large chicken and vegetables; store in the refrigerator for the week and enjoy as required during the week. 

2. Ofada Rice with Ayamase Sauce (Green Pepper Stew)

Ofada rice is commonly referred to as local rice. It offers more nutritional content than white rice, as it is packed with antioxidants and fibre. Ofada rice is commonly paired with ayamase sauce, a popular sauce that significantly enhances ofada rice’s taste. Ayamase can be prepared with pepper, minimal oils, and proteins like beef, assorted meats and so on. These proteins also nourish the body. 

Meal Prep Tip:

Ofada rice should be prepared in large quantities, as well as the ayamase sauce and proteins. The sauce and rice must be stored in separate containers for proper storage. 

3. Efo Riro with Grilled Fish

Efo riro is another easy-to-prepare meal packed with nutritional benefits. It is packed with vitamins, minerals, antioxidants and calcium. It can be prepared with less palm oil and enriched with loads of protein like fish, beef, chicken, and ponmo. This protein may be grilled for full nutrition. 

Meal Prep Tip:

Efo riro is an easy to make meal. All you need are your vegetables, palm oil, pepper and proteins. Additional spices like ginger and garlic may be used to enhance its taste. It is commonly paired with eko, eba, pounded yam, rice and many more. Prepare in large quantities and store in the refrigerator.

4. Moi Moi (Steamed Bean Pudding)

Moi Moi is a delicious and nutritious food made with ground beans. Its major ingredients include pepper, onions and salt. However, richer moi moi usually contain proteins like eggs, meat or fish in it for a richer taste. Vegetables like ugwu may also be added for better nutrition. Moi moi is steamed compared to akara, which is fried. This makes it a healthier and more sustainable choice, as it can be stored in the refrigerator. 

Meal Prep Tip:

Prepare your moi moi in banana leaves instead of nylon bags that may harm the body system. Prepare in large quantities and store in the refrigerator. It can be eaten as a main dish or side dish. Moi moi is one of the foods that is easily paired with other foods. 

5. Yam Porridge with Vegetables

Yam porridge is a rich food enjoyed by many in Nigeria. It is made from yam cubes, pepper, palm oil, dried fish, crayfish, and so on. It is also commonly paired with ugwu, known as pumpkin leaves for a richer and more nutritious taste as it is rich in fibre and antioxidants. 

Meal Prep Tip:

Yam porridge can be stored in the refrigerator for over a week. Prepare in large quantities and separate in small containers. Reheat as required during the week.

6. Akara (Bean Fritters) with Pap or Smoothie

Akara, like moi moi, is also made with ground beans. Instead of frying akara in this case, they may air fry for healthier benefits. It is commonly paired with pap, which is rich in vitamins. 

Meal Prep Tip:

Akara can be made in large quantities and stored in the fridge. It should be reheated in containers that are microwave-safe.

7. Okro Soup with Low-Carb Swallow

Okro is a popular soup paired with swallows in Nigeria. It is rich in antioxidants, vitamins, minerals and fibre. It is a low-calorie food that may be paired with low-carb foods like amala (plantain variant).

Meal Prep Tip:

Okro is not just a healthy soup; it is highly sustainable. Prepare your okro in large quantities; add locust beans and a little salt for rich flavour. Pour in a container and reuse as needed. 

8. Beans and Sweet Corn Pottage

Beans and sweet corn pottage is an enjoyable dish in Nigeria. Beans are packed with protein and fibre. Corn adds a rich taste to beans, making them enjoyable and more filling. 

Meal Prep Tip:

Cook your beans and corn in large quantities. Store in refrigerator and use as needed. 

9. Nigerian Egg Sauce with Boiled Plantains

Egg sauces are also easy to make meals. They are a rich source of protein that can be prepared within minutes. It can be paired with boiled plantains, which are a rich source of healthy carbs and proteins. 

Meal Prep Tip:

Egg sauces can be prepared in large quantities and stored in the fridge. Plantains can also be boiled and stored in the refrigerator. This can be reheated as needed. 

10. Boli (Grilled Plantain) with Spicy Fish Sauce

Boli is grilled, making it a healthier choice compared to fried plantains. It may be paired with fish sauce for enhanced taste. 

Meal Prep Tip: 

Prepare your fish sauced and grilled plantains in large quantities. Seperate into small containers and store in the refrigerator. 

General Meal Prep Tips for Success

1. Plan your meals in advance to promote healthy choices for good nutrition. 
2. Cook in large quantities to save time and reduce stress.
3. Use quality containers that are microwave safe to avoid illness
4. Label your containers to track storage period.
5. Use freezers instead of fridges for foods that are prepared for longer periods.

Meal prepping saves time and also promotes healthy eating habits. Enjoying rich foods while dedicating time to a career can motivate career choices. As simple as meal prepping sounds, it contributes to health, reduces stress and helps manage time effectively. Start your meal prep today for a healthier you!