This document provides sample weekly menus for heavy and light dinners. For each day of the week, it lists the meals including breakfast, lunch and dinner options. The heavy dinner menu includes dishes like eba with vegetable soup, naija mashed potatoes with pepper soup. The light dinner menu features lighter options such as fried plantain with pepper sauce, vegetable indomie noodles.

1. HEAVY DINNER LIGHT DINNER
 Menu Timetable for Menu Timetable For Light
Heavy dinner Dinner
 Monday Monday
Breakfast: cereals Breakfast: cereals
Lunch: fried plantain Lunch: Eba with vegetable
with pepper sauce soup
Dinner: eba with Dinner: Fried plantain with
vegetable soup pepper sauce
 Tuesday  Tuesday
breakfast: bread with
Breakfast: Tea with
tea and boiled or fried
Bread and egg

2. MENU FOR HEAVY MENU FOR LIGHT
DINNER DINNER
 Tuesday:  Tuesday:
Breakfast: Bread with Breakfast: beverage with
beverage and egg bread and egg
Lunch: Fried beans with Lunch: Any available
boiled unripe plantain food
Dinner: Ekpang with Dinner: potatoes chips
smoked fish and green with chicken and
vegetables ketchup

3. MENU FOR HEAVY DINNER MENU FOR LIGHT DINNER
 Wednesday  Wednesday
Breakfast: quaker oats Breakfast: Oats with a
with a sausage sausage
Lunch: Vegetable Lunch: Green jollof rice
Indomie noodles with any meat
Dinner: green jollof rice Dinner: vegetable
with any meat indomie noodles

4. MENU FOR HEAVY DINNER MENU FOR LIGHT DINNER
 Thursday  Thursday
Breakfast: sandwiches Breakfast: Sandwiches
made with made with
sardines, cream and sardines, cream and
lettuce lettuce
Lunch: Naija mashed Lunch: Unripe porridge
potatoes with pepper plantain with smoked fish
soup and green vegetables
Dinner: unripe porridge Dinner: Naija mashed
plantain with smoked fish potatoes with pepper
and green vegetables soup

5. MENU FOR HEAVY DINNER MENU FOR LIGHT DINNER
 Friday  Friday:
Breakfast: beverage or Breakfast beverage or
tea and bread with tea and bread with
corned beef corned beef
Lunch: fufu with white Lunch: Fufu with white
soup soup
Dinner: boiled yam or Dinner: Fruit salad with
plantain with tomato juice
egg sauce

6. MENU FOR LIGHT DINNER
MENU FOR HEAVY DINNER
 Saturday:  Saturday:
Breakfast: akamu or Breakfast: Akamu or
custard with custard with akara
akara, with or without Lunch: Edikang Ikong
eggs and crayfish soup with pounded
Lunch: edikang ikong yam
soup with pounded Dinner: Indomie
yam noodles with green
Dinner: vegetable pepper and cabbage,
macaroni with chicken served with fried fish

7. HEAVY DINNER LIGHT DINNER
 Sunday  Sunday
Breakfast: any beverage Breakfast: Any beverage
or tea or tea
Lunch: fried rice with Lunch: Fried rice with
chicken chicken
Dinner: Fufu with Dinner: Dodo with egg
vegetable ogbono soup sauce