7-Day Nigerian Food Timetable for Breakfast, Lunch & Dinner

In Nigeria, life moves fast. From early mornings to late evenings, the rhythm of work, trade, and ambition keeps us constantly on the go. To stay energized and focused, proper nutrition is essential. A weekly Nigerian food timetable ensures you enjoy balanced, traditional meals each day without the stress of deciding what to cook.

This guide will walk you through a 7-day Nigerian food menu, combining convenience, tradition, and nourishment, perfect for busy individuals, families, and anyone looking to embrace authentic Nigerian flavors.

 

Weekly Nigerian Food Timetable: 7-Day Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Akara and Pap	Pounded Yam and Egusi Soup	White Rice and Stew
Tuesday	Moi Moi and Custard	Amala and Ewedu	Fufu and Egusi Soup
Wednesday	Boiled Yam with Egg Sauce	Jollof Rice and Grilled Chicken	Banga Soup and Starch
Thursday	Fried Plantain with Egg Sauce	Efo Riro and Eba	Jollof Rice and Goat Meat
Friday	Bread, Fried Eggs, and Pap	Ofada Rice and Ayamase Sauce	Yam Pepper Soup and Dry Fish
Saturday	Oats and Pancakes	Yam Porridge with Vegetables and Dry Fish	Okro Soup and Pounded Yam
Sunday	Akara and Pap	Banga Rice with Fried Fish	Beans and Dodo (Fried Plantain)

 

1. Monday

• Breakfast: Akara and Pap

We all know the Monday struggle. After a long weekend, you need something that gets you up and going. Akara and Pap come to the rescue! The crispiness of the Akara (bean cakes) paired with the smoothness of Pap will get you the energy boost you need to tackle the day. Simple, filling, and entirely Nigerian. A great start to your Nigerian food menu for the week!

Here’s the recipe for Akara and Pap

• Lunch: Pounded Yam and Egusi Soup

Lunchtime rolls around, and nothing like Pounded Yam and Egusi Soup hits the spot. The smoothness of the yam and the rich, nutty flavours of the Egusi soup keep you satisfied and ready for whatever the rest of the day has to offer. This meal perfectly balances carbs and protein, setting you up for a productive afternoon. The meal makes your Nigerian food menu for the week feel like home.

Here’s the recipe for Pounded Yam and Egusi Soup

• Dinner: White Rice and Stew

After a long day, a plate of White Rice and Stew is a comforting option to end the day. Add fried chicken or grilled fish to the side for that extra flavour. This meal gives you the warmth and satisfaction to unwind before bed, perfectly completing your Nigerian food menu for the week.

Here’s the recipe for White Rice and Stew

2. Tuesday

• Breakfast: Moi Moi and Custard

Tuesday mornings need something that will kickstart your day with flavour, and Moi Moi and Custard are here for it! This powerhouse combo of steamed beans and creamy custard offers the proper nutrients to keep you going. It’s delicious nutritious, and sets the tone for a productive day, making it an essential addition to your Nigerian food menu for the week.

Here’s the recipe for Moi Moi

Lunch: Amala and Ewedu

Midday cravings hit, and there’s nothing better than Amala with Ewedu. This stretchy, hearty Amala paired with the rich, slimy Ewedu soup is perfect for a well-rounded lunch. Top it off with some assorted meats or fish, and you have a meal satisfying any craving. It’s a must-have on any Nigerian food menu for the week, perfect for refuelling during your busy day.

Here’s the recipe for Amala and Ewedu

Dinner: Fufu and Egusi Soup

Dinner time calls for comfort, and Fufu with Egusi Soup is just that. The thick, peppery soup with grounded melon seeds makes a delicious match for the fufu. It’s a meal that warms the heart and fills the belly, perfect for winding down after a busy Tuesday. This traditional combination is a staple for your Nigerian food menu for the week.

3. Wednesday

• Breakfast: Boiled Yam with Egg Sauce

Wednesday mornings don’t have to be complicated. Boiled Yam with Egg Sauce is as simple as it gets. The yam is filling and nutritious, while the egg sauce adds that savoury kick to fuel you. It’s a breakfast that energizes you without slowing down, making it an ideal choice for your Nigerian food menu for the week.

• Lunch: Jollof Rice and Grilled Chicken

There’s no day that Jollof Rice can’t improve. Paired with grilled chicken, this lunch combo brings the taste of home to your workday. The smoky, spicy Jollof paired with the tender chicken will have you looking forward to your break every week. It’s a fun and flavorful addition to your Nigerian food menu for the week.

• Dinner: Banga Soup and Starch

It’s time to try something different for dinner. Warm up your palate with Banga Soup with Starch. This delicious meal, filled with the flavours of palm fruit, is perfect for midweek recovery. It’s a satisfying, hearty meal you’ll savour bite by bite. It’s another fantastic option for your Nigerian food menu for the week.

4. Thursday

• Breakfast: Fried Plantain with Egg Sauce

Thursday mornings are perfect for Fried Plantain with Egg Sauce. The sweetness of the plantain and the richness of the egg sauce provide the right fuel to kickstart the day with energy and style. This breakfast adds a lovely touch to your Nigerian food menu for the week.

• Lunch: Efo Riro and Eba

Lunch today is Efo Riro with Eba. The hearty vegetable stew paired with the smoothness of Eba is packed with nutrients and flavour. It’s the meal that satisfies you without making you feel overly full. You’ll be set to take on the rest of the day, and it’s a must-try for any Nigerian food menu for the week.

Here’s the recipe for Efo Riro and Eba

• Dinner: Jollof Rice and Goat Meat

We’re bringing the weekend vibes early with Jollof Rice and Goat Meat for dinner. The spicy Jollof pairs perfectly with the savoury, tender goat meat, creating a flavorful and filling meal. It’s a treat for your taste buds and a great addition to your Nigerian food menu for the week.

5. Friday

• Breakfast: Bread, Fried Eggs, and Pap

There’s something about Friday that calls for comfort food. Bread with Fried Eggs and Pap is simple but satisfying. It’s the perfect start to the day, especially with the eggs’ richness and the pap’s smooth texture. This comforting meal is a favourite on many Nigerian food menus for the week.

• Lunch: Ofada Rice and Ayamase Sauce

Lunch is all about the bold flavours of Ofada Rice with Ayamase Sauce. The smoky, peppery sauce gives the rice an unmatched depth of flavour. Add some protein, such as fried plantains or assorted meats…..and you have a lunch to look forward to. It’s another staple that completes your Nigerian food menu for the week.

• Dinner: Yam Pepper Soup and Dry Fish

After a long work week, Yam Pepper Soup with Dry Fish is a great choice for dinner. This spicy, hearty soup provides warmth and comfort, while the dry fish adds that rich, savoury flavour. It’s the perfect meal to relax and reflect on the week, and it’s a satisfying way to wrap up your Nigerian food menu for the week.

6. Saturday

• Breakfast: Oats and Pancakes

Saturdays are about indulgence, and Oat and Pancakes are a delicious way to start your day. The oats provide fibre and nourishment, while the pancakes bring fun and sweetness. It’s a meal that’ll have you ready to take on the day with ease. It’s a great weekend addition to your Nigerian food menu for the week.

• Lunch: Yam Porridge with Vegetables and Dry Fish

For lunch, we’re having Yam Porridge loaded with vegetables and dry fish. This one-pot wonder is packed with flavour and nutrients. It’s light yet satisfying, making it an ideal midday meal. This meal makes your Nigerian food menu for the week feel nourishing and delightful.

• Dinner: Okro Soup and Pounded Yam

After a busy Saturday, Okro Soup with Pounded Yam is the perfect dinner. The sticky, flavorful soup paired with the smooth, stretchy yam makes for a satisfying end to the day. This classic meal is a must on any Nigerian food menu for the week.

7. Sunday

• Breakfast: Akara and Pap

Sunday mornings deserve a classic. Akara and Pap bring the comfort you need. The ultimate Nigerian breakfast is the crispy Akara and the smooth, slightly tangy pap. Perfect for enjoying the slow pace of a Sunday morning. This combo makes your Nigerian food menu for the week feel like a treat.

• Lunch: Banga Rice with Fried Fish

For Sunday lunch, it’s Banga Rice with Fried Fish. This meal is rich in flavour, thanks to the palm nut sauce, and the fried fish adds that extra crunch.  It’s a perfect way to wind down the week, offering a taste of the Niger Delta that is both satisfying and hearty. This dish, made with a delicious blend of spices, is filling and a comforting reminder of home for many.

• Dinner: Beans and Dodo (Fried Plantain)

Sunday closes the week with Beans and Dodo. The creamy, protein-rich beans and sweet, crispy fried plantains make a wholesome, satisfying meal. It’s a simple yet delicious way to end the week on a high note.

 

Why Follow a Weekly Nigerian Food Timetable

A structured weekly Nigerian food timetable helps you:

• Save time and reduce meal decision stress

• Maintain balanced nutrition

• Enjoy traditional flavors every day

• Plan ahead for grocery shopping

By following this plan, each day is balanced with carbs, protein, vegetables, and spices—ensuring energy, focus, and the joy of Nigerian cuisine.

READ MORE:

• Top 5 Nigerian Street Foods You Must Try in 2024
• Top 10 Nigerian Soups Every Visitor Should Try
• Why Akara and Pap Are Nigeria’s Ultimate Breakfast Pairing

Learn more about Nigerian culinary traditions and recipes here

 

FAQs: Weekly Nigerian Food Timetable

Can I substitute the meals on the menu if I don’t have certain ingredients?
Yes. Swap ingredients depending on availability, e.g., replace Akara with Moi Moi or Pounded Yam with Fufu.

Is this menu suitable for people on a special diet?
Yes. The menu can be adapted for vegetarian, vegan, or low-carb diets.

Are these meals easy to prepare for beginners?
Yes. Many meals like Akara, Moi Moi, and Boiled Yam with Egg Sauce are simple and beginner-friendly.

Can I prepare meals in advance?
Yes. Dishes like Jollof Rice, Egusi Soup, and Pounded Yam can be cooked in bulk for later use.

Is it necessary to stick to the exact menu every week?
No. You can mix and match meals based on your preference and ingredient availability.

Are these meals suitable for both adults and children?
Yes. Most dishes are family-friendly, flavorful, and nutritious.