This document outlines a weekly meal plan with suggested foods for breakfast, lunch, and dinner each day. Breakfast options include teas, smoothies with fruits like strawberries or bananas, boiled eggs, fruits, and bread. Lunches focus on fruits like pineapples, avocados, and bananas, vegetables, grains like brown rice, and lean meats. Dinners emphasize vegetables, salads, grains, and lean white meats along with fruits for dessert. The plan promotes a balanced, whole foods diet with an emphasis on fruits and vegetables, whole grains, and lean proteins.

1. Meals Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast  Chai yenye
tangawizi
au iliki
 Boiled
eggs
 Fruit
smoothie
(can
substitute
the tea)
 Maziwa ya
mgando ya
Strawberry, au
Vanilla
 Matunda
 Boiled eggs
 Fruit
smoothie/Fresh
fruits
 Brown bread
 Maziwa yenye
lozi, au
mdalasini
 Maziwa ya
mgando ya
Strawberry ama
Vanilla
 Fresh fruits
 Brown bread
 Honey
 Chai ya
mdalasini,
iliki, au
tangawizi
 Grapes
 Brown bread
 Fresh fruit
juice/smoothie
 Boiled eggs
Lunch  Matunda,
(hasa
mananasi
au ndizi)
 Vegetable
sandwich
 Raw
vegetables
(Salads would
do)
 Mchanganyiko
wa
maharagwe na
mahindi
 Meat
(Preferably
white)
 Brown rice
 Matunda (hasa
avocado)
 Brown rice
 Green grams
(Pojo)
 Vegetable
Sandwich
 Pineapple or
banana slices
 Whole grain
ugali
 Meat
(preferably
white)
 Matunda
 Brown rice
 Maharagwe
 Matunda
Dinner  Maharagwe
 Rice
(Preferably
brown)
 White meat
 Brown rice
 Raw vegetable
(Salads would
do)
 Maharagwe
 Meat
(Preferably
white)
 Mboga
 Mchanganyiko
wa
maharagwe na
mahindi
 Raw
vegetables
 Maharagwe
 Raw
vegetables
 White meat

2. WEIGHT LOSS DIET PLAN
 Sharubati ya
matunda