Recipes & nutrition

Meal ideas, with the numbers

Every dish with its calories, protein and what it costs to make — Nigerian and British, priced in ₦ and £. Tap one for the details, then build a free week around your goal.

Nigerian dishes

• Asaro (yam porridge) with fish · 519 kcal · 37g protein
• Banana & groundnuts · 254 kcal · 7g protein
• Beans & plantain · 486 kcal · 19g protein
• Beans & sweet potato · 396 kcal · 18g protein
• Beans, egg & plantain · 480 kcal · 23g protein
• Boiled plantain & garden egg sauce · 421 kcal · 10g protein
• Boiled yam & egg sauce · 455 kcal · 16g protein
• Boli & groundnuts · 358 kcal · 9g protein
• Catfish pepper soup · 343 kcal · 42g protein
• Chicken & vegetable sauce with rice · 559 kcal · 51g protein
• Chicken pepper soup · 326 kcal · 58g protein
• Efo riro & eba · 931 kcal · 38g protein
• Egg sauce & plantain · 381 kcal · 15g protein
• Egusi soup & pounded yam · 769 kcal · 46g protein
• Fish pepper soup · 311 kcal · 59g protein
• Fruit & yogurt · 198 kcal · 17g protein
• Goat meat pepper soup · 312 kcal · 56g protein
• Grilled chicken & salad · 317 kcal · 49g protein
• Grilled tilapia, rice & greens · 472 kcal · 50g protein
• Grilled turkey, rice & efo · 535 kcal · 51g protein
• Groundnuts · 235 kcal · 10g protein
• Jollof rice, chicken & coleslaw · 606 kcal · 46g protein
• Jollof rice, grilled chicken & salad · 597 kcal · 46g protein
• Moi moi & egg with pap · 379 kcal · 19g protein
• Moi moi & pap · 400 kcal · 17g protein
• Okra soup & eba · 876 kcal · 34g protein
• Orange · 94 kcal · 2g protein
• Peppered liver & rice · 572 kcal · 47g protein
• Plantain porridge · 683 kcal · 33g protein
• Sardine stew & rice · 537 kcal · 32g protein
• Sweet potato & egg sauce · 378 kcal · 16g protein
• Sweet potato porridge & fish · 411 kcal · 37g protein
• Vegetable soup & pounded yam · 521 kcal · 39g protein
• White rice, stew & fish · 542 kcal · 48g protein

British dishes

• Avocado & eggs on toast · 479 kcal · 24g protein
• Banana & peanuts · 283 kcal · 9g protein
• Beef & broccoli stir-fry with rice · 613 kcal · 52g protein
• Chicken & tomato pasta · 640 kcal · 53g protein
• Chicken, rice & broccoli · 620 kcal · 56g protein
• Eggs on wholemeal toast · 402 kcal · 23g protein
• Greek yogurt & berries · 149 kcal · 18g protein
• Greek yogurt, berries & oats · 331 kcal · 27g protein
• Jacket potato with baked beans · 455 kcal · 16g protein
• Jacket potato with tuna & salad · 405 kcal · 26g protein
• Jacket sweet potato with tuna & salad · 377 kcal · 24g protein
• Porridge with banana & peanut butter · 529 kcal · 21g protein
• Salmon, new potatoes & greens · 562 kcal · 36g protein
• Sardines on toast · 425 kcal · 34g protein