Nigerian Weight Gain Food Timetable for Children : 7 Days weight gain meal plan

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Nigerian Weight Gain Food timetable

If you’ve ever fretted about your child’s slender appearance, and wondered how to help them gain healthy weight, I’m here to reassure you – you’re not alone. As a parent who’s been through this phase, I understand those moments of concern all too well.

While I may not be a  registered dietitian or nutritionist , I have successfully navigated the challenges of helping my own children gain healthy weight. Today, I’m thrilled to share one of the Nigerian Weight Gain Food timetable (or weight gain Meal Plan) that has been a game-changer for my family.

Incorporating a calorie-dense smoothie (weight gain smoothie) into my children’s diet, two to three times daily, along with other healthy foods, has been a helpful strategy for bosting their weight gain, but it should be done in a balanced and controlled manner.

This Nigerian Weight Gain Food Time table for Children contains meals that are highly caloric, meaning they provide a significant amount of energy for your child. These meals are carefully balanced to offer a blend of essential nutrients, healthy fats, and proteins to support your child’s weight gain journey.

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Nigerian Weight Gain Food Time table for Children

So here you have our first 7-Day Nigerian Food Time table For Weight Gain (Food Diet Meal Plan) for Children

Day 1:

Breakfast (8 AM):

Yam/sweet potatoes and egg stew with 1 boiled egg, and  a weight gain smoothie or (1/2 avocado and a cup of full fat Milk)

Calories: Approximately 450-550 calories.

Snack (11 AM):

Calorie-dense smoothie: Blend 1 banana, 1/4 cup groundnuts (peanuts), 1 cup whole milk, and 1 tablespoon honey or sugar(or choose from our own Weight Gain Smoothie recipes)

Calories: Approximately 400-500 calories.

Lunch (3 PM):

Jollof Rice with 3 oz (85 grams or about ½  cup) grilled chicken and a side of coleslaw(with  2 tablespoon mayonaise or salad cream.

Calories: Approximately 550-650 calories.

Snack (6:30 PM):

Greek yogurt (6 oz) topped with 2 tablespoons groundnuts and 1 teaspoon honey or sugar.

Calories: Approximately 250-300 calories.

Dinner (9 PM – 9:30 PM):

Eba (garri) or pounded yam (1/2 cup) with Egusi soup  and (85 grams or about ½  cup) grilled fish  or boiled mackerel(titus fish)

Calories: Approximately 200-300 calories.

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Day 2:

Breakfast (8 AM):

Pancakes , oatmeal and with 2 slices of bread or agege bread and a weight gain smoothie
Calories: Approximately 450-550 calories.

Snack (11 AM):

Weight gain smoothie: Blend 1 mango, 1/2 avocado, 1 cup whole milk, and 1 tablespoon honey.
Calories: Approximately 400-500 calories.

Lunch (3 PM):

Cocunut Fried rice (1 cup) with mixed vegetables and 3 oz fried fish or shrimp plus cup of fresh fruit juice
Calories: Approximately 400-500 calories.

Snack (6:30 PM):

Sliced apples (1/2 apple) with 2 tablespoons peanut butter(or groundnut)  + a glass of milk.
Calories: Approximately 250-300 calories.

Dinner (9 PM – 9:30 PM):

Fufu (or  pounded yam) (1/2 cup) with Efo riro soup and 3 oz grilled beef or fish or chicken.
Calories: Approximately 600-700 calories.

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Day 3:

Breakfast (8 AM):

Fried plantain and fried eggs with a weight gain smoothie

Calories: Approximately 450-550 calories.

Snack (11 AM):

Calorie-dense smoothie: Blend 1 banana, 1/4 cup groundnuts (peanuts), 1 cup whole milk, and 1 tablespoon honey.
Calories: Approximately 400-500 calories.

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 calories.

Snack (6:30 PM):

A cup of Malt drink mixed with 1/4 cup Evaporated Milk.
Calories: Approximately 200-260 calories.

Dinner (9 PM – 9:30 PM):

Rice and beans (1 cup) with chicken stew and 3 oz fried fish.
Calories: Approximately 400-500 calories.

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Day 4:

Breakfast (8 AM):

Pap (ogi/akamu) (1 cup) with Moi Moi (1 slice) or Akara 5 pieces
Calories: Approximately 350-450 calories.

Snack (11 AM):

Calorie-dense smoothie: Blend 1 cup pawpaw, 1 cup whole milk or 2 tablespoon milk powder+ 3 fish rolls
Calories: Approximately 400-500 calories.

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 calories.

Snack (6:30 PM):

Sliced mango (1/2 mango) with 2 tablespoons peanut butter and a cup of full fat milk.
Calories: Approximately 300-350calories.

Dinner (9 PM – 9:30 PM):

Semo or Eba (1/2 cup) with Sea food okra soup and 3 oz grilled fish.
Calories: Approximately 400-500 calories.

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Day 5:

Breakfast (8 AM):

Noodles Or pasta with beef strips and fried eggs and a side of avocado.
Calories: Approximately 400-500 calories.

Snack (11 AM):

Calorie-dense smoothie: Blend 1 banana, 1/4 cup groundnuts (peanuts), 1 cup whole milk, and 1 tablespoon honey.
Calories: Approximately 400-500 calories.

Lunch (3 PM):

Efo Riro or  Edikang ikong(vegetable soup) with eba (garri) (1/2 cup) and 3 oz fried fish.
Calories: Approximately 600-700 calories.

Snack (6:30 PM):

4-6 crackers with a cup of milk
Calories: Approximately 250-300 calories.

Dinner (9 PM – 9:30 PM):

Jollof spaghetti (1 cup) with minced meat and cabbage sauce + bbq chicken
Calories: Approximately 600-700 calories.

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Day 6:

Breakfast (8 AM):

Chicken Shawarma  or Club sandwich and a glass of milk or fruit juice
Calories: Approximately 400-500 calories.

Snack (11 AM):

Weight gain smoothie or Blend 1 cup groundnut,1/2 avocado, 1 cup whole milk, and 2 tablespoon honey.

Calories: Approximately 400-500 calories.

Lunch (3 PM):

Coconut rice (1 cup) with chicken curry sauce and fried plantains.
Calories: Approximately 600-700 calories.

Snack (6:30 PM):

Meat pie and a glass of fruit juice.
Calories: Approximately 100-150 calories.

Dinner (9 PM – 9:30 PM):

Beans and plantain porridge with steamed mackerel fish
Calories: Approximately 600-700 calories.

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Day 7:

Breakfast (8 AM):

Akamu (ogi/pap) (1 cup) with Moi Moi (1 slice) or Chocolate drink (tea) with toast bread
Calories: Approximately 350-450 calories.

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Snack (11 AM):

Weight gain smoothie or  Blend 1 cup strawberries, 1 banana, 1 cup whole milk, and 1 scoop of protein powder.
Calories: Approximately 400-500 calories.

Lunch (3 PM):

Plantain porridge or plantain moi moi with 3 oz grilled beef or fish.
Calories: Approximately 600-700 calories.

Snack (6:30 PM):

Sliced apples (1/2 apple) with 2 tablespoons peanut butter and a glass of milk
Calories: Approximately 350-400 calories.

Dinner (9 PM – 9:30 PM):

Eba (garri) (1/2 cup) or semo (1/2 cup) with Okro soup and 3 oz fried shrimp.
Calories: Approximately 600-700 calories.

Here’s a table of all this weight gain meal plan for children:

7-Day Nigerian Weight Gain Food timetable for Children

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Day Meal Calories
Day 1 Breakfast (8 AM): Yam and egg stew with 1 boiled egg, and a weight gain smoothie (1/2 avocado and a cup of full-fat Milk) Approximately 450-550 calories
Snack (11 AM): Calorie-dense smoothie: Blend 1 banana, 1/4 cup groundnuts (peanuts), 1 cup whole milk, and 1 tablespoon honey or sugar Approximately 400-500 calories
Lunch (3 PM): Jollof Rice with 3 oz (85 grams or about ½ cup) grilled chicken and a side of coleslaw (with 2 tablespoons mayonnaise or salad cream) Approximately 550-650 calories
Snack (6:30 PM): Greek yogurt (6 oz) topped with 2 tablespoons groundnuts and 1 teaspoon honey or sugar Approximately 250-300 calories
Dinner (9 PM – 9:30 PM): Eba (garri) or pounded yam (1/2 cup) with Egusi soup and (85 grams or about ½ cup) grilled fish or boiled mackerel (titus fish) Approximately 200-300 calories
Day 2 Breakfast (8 AM): Pancakes, oatmeal, and 2 slices of bread or agege bread with a weight gain smoothie Approximately 450-550 calories
Snack (11 AM): Weight gain smoothie: Blend 1 mango, 1/2 avocado, 1 cup whole milk, and 1 tablespoon honey Approximately 400-500 calories
Lunch (3 PM): Coconut Fried rice (1 cup) with mixed vegetables and 3 oz fried fish or shrimp plus a cup of fresh fruit juice Approximately 400-500 calories
Snack (6:30 PM): Sliced apples (1/2 apple) with 2 tablespoons peanut butter (or groundnut) + a glass of milk Approximately 250-300 calories
Dinner (9 PM – 9:30 PM): Fufu (or pounded yam) (1/2 cup) with Efo riro soup and 3 oz grilled beef or fish or chicken Approximately 600-700 calories
Day 3 Breakfast (8 AM): Fried plantain and fried eggs with a weight gain smoothie Approximately 450-550 calories
Snack (11 AM): Calorie-dense smoothie: Blend 1 banana, 1/4 cup groundnuts (peanuts), 1 cup whole milk, and 1 tablespoon honey Approximately 400-500 calories
Lunch (3 PM): Amala or Semolina (1/2 cup) with Ewedu or Ogbono soup and 3 oz grilled goat meat or beef Approximately 600-700 calories
Snack (6:30 PM): A cup of Malt drink mixed with 1/4 cup Evaporated Milk Approximately 200-260 calories
Dinner (9 PM – 9:30 PM): Rice and beans (1 cup) with chicken stew and 3 oz fried fish Approximately 400-500 calories
Day 4 Breakfast (8 AM): Pap (ogi/akamu) (1 cup) with Moi Moi (1 slice) or Akara (5 pieces) Approximately 350-450 calories
Snack (11 AM): Calorie-dense smoothie: Blend 1 cup pawpaw, 1 cup whole milk or 2 tablespoons milk powder + 3 fish rolls Approximately 400-500 calories
Lunch (3 PM): Stir-fried Green Veggies with Beans and Corn Porridge (Adalu) (2 cups) with 3 oz grilled beef or goat meat Approximately 600-700 calories
Snack (6:30 PM): Sliced mango (1/2 mango) with 2 tablespoons peanut butter and a cup of full-fat milk Approximately 300-350 calories
Dinner (9 PM – 9:30 PM): Semo or Eba (1/2 cup) with Sea

food okra soup and 3 oz grilled fish

Approximately 400-500 calories
Day 5 Breakfast (8 AM): Noodles with beef strips and fried eggs and a side of avocado Approximately 400-500 calories
Snack (11 AM): Calorie-dense smoothie: Blend 1 banana, 1/4 cup groundnuts (peanuts), 1 cup whole milk, and 1 tablespoon honey Approximately 400-500 calories
Lunch (3 PM): Efo Riro or Edikang ikong (vegetable soup) with eba (garri) (1/2 cup) and 3 oz fried fish Approximately 600-700 calories
Snack (6:30 PM): 4-6 crackers with a cup of milk Approximately 250-300 calories
Dinner (9 PM – 9:30 PM): Jollof spaghetti (1 cup) with minced meat and cabbage sauce + BBQ chicken Approximately 600-700 calories
Day 6 Breakfast (8 AM): Chicken Shawarma or Club sandwich and a glass of milk or fruit juice Approximately 400-500 calories
Snack (11 AM): Weight gain smoothie: Blend 1 cup groundnut, 1/2 avocado, 1 cup whole milk, and 2 tablespoons honey Approximately 400-500 calories
Lunch (3 PM): Coconut rice (1 cup) with chicken curry sauce and fried plantains Approximately 600-700 calories
Snack (6:30 PM): Meat pie and a glass of fruit juice Approximately 100-150 calories
Dinner (9 PM – 9:30 PM): Beans and plantain porridge with steamed mackerel fish Approximately 600-700 calories
Day 7 Breakfast (8 AM): Akamu (ogi/pap) (1 cup) with Moi Moi (1 slice) or Chocolate drink (tea) with toast bread Approximately 350-450 calories
Snack (11 AM): Weight gain smoothie: Blend 1 cup strawberries, 1 banana, 1 cup whole milk, and 1 scoop of protein powder Approximately 400-500 calories
Lunch (3 PM): Plantain porridge or plantain moi moi with 3 oz grilled beef or fish Approximately 600-700 calories
Snack (6:30 PM): Eba (garri) (1/2 cup) or semo (1/2 cup) with Okro soup and 3 oz fried shrimp Approximately 600-700 calories

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To make this Nigerian Weight Gain Food timetable work effectively, consider these steps in our post on  ”How to Help Your Child Gain Weight : Tips to Support Healthy Weight Gain”’  to ensure success.

I can’t wait to hear from you. Let me know in the comment section below, if you have any questions or doubts.

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