Sophia Mensah
Diet & Nutrition Centre
Weight Loss Meal Plan
A flexible meal plan designed to support weight loss management. Breakfast 700 kcal, Lunch 400 kcal and Dinner 300 kcal.
1,400
Daily Calories
140 g
Carbohydrate
20 g+
Fibre
55 g
Fat
90 g
Protein
Grains & Cereals
Protein Foods
Fruits
Vegetables
Nuts & Seeds
Dairy
Legumes
Other
Nutrition Items
Breakfast
Bread with peanut butter and apple-cider-flavored skimmed milk
615 kcal
Bread with peanut butter and apple-cider-flavored skimmed milk
Ingredients
Bread 80 g ≃ 2 slices
Peanut butter 25 g ≃ 1 sachet
Skimmed or low milk 250 mL ≃ 1/4 of the 1L carton
Apple cider vinegar 15 mL ≃ 1 tablespoon
Sugar 10 g ≃ 2 cubes
Boiled eggs 100 g ≃ 2 boilde eggs
Peanut butter 25 g ≃ 1 sachet
Skimmed or low milk 250 mL ≃ 1/4 of the 1L carton
Apple cider vinegar 15 mL ≃ 1 tablespoon
Sugar 10 g ≃ 2 cubes
Boiled eggs 100 g ≃ 2 boilde eggs
Preparation
Pour apple cider vinegar in the milk. Add cubes sugar in the milk and stir until it dissolves. Spread peanut butter in the slices of bread
Dietitian Notes
Whole wheat bread or tea bread is recommended. Eat boiled eggs first. Eat bread with peanut butter second. Drink the sweetened apple cider-flavored skimmed milk last
615
Calories
kcal
30
Protein
g
68
Carbs
g
26
Fat
g
4
Fibre
g
Breakfast
Ghanaian Light Soup with 200 g Smoked Salmon, Okra & Garden Eggs
350 kcal
A protein-rich Ghanaian light soup prepared with 200 g smoked salmon and 200 g of vegetables, including okra and white garden eggs, in a tomato-based broth. The combination provides substantial protein and vegetables to support fullness and help manage calorie intake during weight loss.
Ingredients
Add ingredients, preparation instructions, and dietitian notes here.
Preparation
Dietitian Notes
350
Calories
kcal
20
Protein
g
35
Carbs
g
15
Fat
g
7
Fibre
g
Breakfast
Whole-Grain Toast & Eggs
350 kcal
Whole-grain bread served with avocado and boiled eggs.
Ingredients
Add ingredients, preparation instructions, and dietitian notes here.
Preparation
Dietitian Notes
350
Calories
kcal
20
Protein
g
35
Carbs
g
15
Fat
g
7
Fibre
g
Breakfast
Whole-Grain Toast & Eggs
350 kcal
Whole-grain bread served with avocado and boiled eggs.
Ingredients
Add ingredients, preparation instructions, and dietitian notes here.
Preparation
Dietitian Notes
350
Calories
kcal
20
Protein
g
35
Carbs
g
15
Fat
g
7
Fibre
g
Breakfast
Whole-Grain Toast & Eggs
350 kcal
Whole-grain bread served with avocado and boiled eggs.
Ingredients
Add ingredients, preparation instructions, and dietitian notes here.
Preparation
Dietitian Notes
350
Calories
kcal
20
Protein
g
35
Carbs
g
15
Fat
g
7
Fibre
g
Lunch
Grilled skinless chicken with grinded pepper and an orange
350 kcal
Grilled skinless chicken with grinded pepper and an orange
Ingredients
Chicken drumstick or thig 1 ≃ 150 g
Pepper 1 or 2
Onion 1 medium size
Fresh tomato 1 medium size
LoSalt
Orange 1
Pepper 1 or 2
Onion 1 medium size
Fresh tomato 1 medium size
LoSalt
Orange 1
Preparation
Place the chicken in hot water for 5 minutes. Remove the skin, then season with blended tomato, pepper, and onion. Air-fry, grill, or roast until fully cooked. Serve the chicken with the blended pepper mixture and 1 orange.
Dietitian Notes
Eat the spiced-up roasted or grilled chicken first and the orange last.
350
Calories
kcal
44
Protein
g
21
Carbs
g
10
Fat
g
4
Fibre
g
Lunch
Away From Home Meals
A flexible option for days when a homemade meal is not available. Eat 1 apple before your away-from-home (AFH) meal, then proceed with your chosen meal. This helps you start the meal with a fruit and may support better portion control and overall meal quality.
Ingredients
Eat apple first. When you are not full, eat fish/meat second, when you are not full, eat 50% of the starches last.
Preparation
Eat apple first. When you are not full, eat fish/meat second, when you are not full, eat 50% of the starches last.
Dietitian Notes
Wash hands with soap and water. Then wash apple properly with plenty of water before you eat.
Calories
kcal
Protein
g
Carbs
g
Fat
g
Fibre
g
Lunch
Grilled skinless chicken with grinded pepper and an orange
350 kcal
Grilled skinless chicken with grinded pepper and an orange
Ingredients
Chicken drumstick or thig 1 ≃ 150 g
Pepper 1 or 2
Onion 1 medium size
Fresh tomato 1 medium size
LoSalt
Orange 1
Pepper 1 or 2
Onion 1 medium size
Fresh tomato 1 medium size
LoSalt
Orange 1
Preparation
Place the chicken in hot water for 5 minutes. Remove the skin, then season with blended tomato, pepper, and onion. Air-fry, grill, or roast until fully cooked. Serve the chicken with the blended pepper mixture and 1 orange.
Dietitian Notes
Eat the spiced-up roasted or grilled chicken first and the orange last.
350
Calories
kcal
44
Protein
g
21
Carbs
g
10
Fat
g
4
Fibre
g
Lunch
Away From Home Meals
A flexible option for days when a homemade meal is not available. Eat 1 apple before your away-from-home (AFH) meal, then proceed with your chosen meal. This helps you start the meal with a fruit and may support better portion control and overall meal quality.
Ingredients
Eat apple first. When you are not full, eat fish/meat second, when you are not full, eat 50% of the starches last.
Preparation
Eat apple first. When you are not full, eat fish/meat second, when you are not full, eat 50% of the starches last.
Dietitian Notes
Wash hands with soap and water. Then wash apple properly with plenty of water before you eat.
Calories
kcal
Protein
g
Carbs
g
Fat
g
Fibre
g
Lunch
Grilled skinless chicken with grinded pepper and an orange
350 kcal
Grilled skinless chicken with grinded pepper and an orange
Ingredients
Chicken drumstick or thig 1 ≃ 150 g
Pepper 1 or 2
Onion 1 medium size
Fresh tomato 1 medium size
LoSalt
Orange 1
Pepper 1 or 2
Onion 1 medium size
Fresh tomato 1 medium size
LoSalt
Orange 1
Preparation
Place the chicken in hot water for 5 minutes. Remove the skin, then season with blended tomato, pepper, and onion. Air-fry, grill, or roast until fully cooked. Serve the chicken with the blended pepper mixture and 1 orange.
Dietitian Notes
Eat the spiced-up roasted or grilled chicken first and the orange last.
350
Calories
kcal
44
Protein
g
21
Carbs
g
10
Fat
g
4
Fibre
g
Dinner
Air-Fried Chicken Drumstick with Steamed Garden Veggie Meal.
300 kcal
A balanced, protein-rich meal featuring a 100 g skinless air-fried chicken drumstick with 300 g of steamed cabbage, carrot, tomato, and onion. The vegetables provide fibre, potassium, vitamins, and protective plant compounds, while the chicken provides high-quality protein for satiety and muscle maintenance.
Ingredients
Cabbage, carrot, tomato and onion combined 300 g
Drumstick 100 g
Drumstick 100 g
Preparation
Sprinkle a little salt over the vegetables and toss to combine. Place the cabbage, carrot, tomato, and onion in a steamer and steam for 15–20 minutes, or until tender.
Place the chicken drumstick in simmering water for 5 minutes. Remove the skin, then air-fry, grill, or roast until lightly browned.
Serve the cooked chicken with the steamed vegetables.
Place the chicken drumstick in simmering water for 5 minutes. Remove the skin, then air-fry, grill, or roast until lightly browned.
Serve the cooked chicken with the steamed vegetables.
Dietitian Notes
300
Calories
kcal
30
Protein
g
25
Carbs
g
7
Fat
g
7
Fibre
g
Breakfast
Ghanaian Light Soup with 200 g Smoked Salmon, Okra & Garden Eggs
300 kcal
A protein-rich Ghanaian light soup prepared with 200 g smoked salmon and 200 g of vegetables, including okra and white garden eggs, in a tomato-based broth. The combination provides substantial protein and vegetables to support fullness and help manage calorie intake during weight loss.
Ingredients
Smoked salmon — 200 g
Okra — 5, sliced transversely
White garden eggs — 3, cut into cubes
Fresh tomato
Tomato Past
Fresh pepper
Onion and Garlic
Ginger
Water
LoSalt
Seasoning/spices — as preferred
Okra — 5, sliced transversely
White garden eggs — 3, cut into cubes
Fresh tomato
Tomato Past
Fresh pepper
Onion and Garlic
Ginger
Water
LoSalt
Seasoning/spices — as preferred
Preparation
Wash the smoked salmon and cut into manageable portions.
Blend tomatoes, fresh pepper, onion, garlic and ginger into a smooth mixture.
Pour the blended mixture into a pot, add water and bring to a gentle boil.
Allow it to cook until the tomato-pepper base is well cooked and the soup develops a rich reddish-orange color.
Add tomato paste and some water. Add the smoked salmon and boil until the flavors are well combined.
Add the sliced okra and cubed white garden eggs. Cook vegetables in soup until tender.
Adjust salt and seasoning as needed. Keep the soup relatively light.
Blend tomatoes, fresh pepper, onion, garlic and ginger into a smooth mixture.
Pour the blended mixture into a pot, add water and bring to a gentle boil.
Allow it to cook until the tomato-pepper base is well cooked and the soup develops a rich reddish-orange color.
Add tomato paste and some water. Add the smoked salmon and boil until the flavors are well combined.
Add the sliced okra and cubed white garden eggs. Cook vegetables in soup until tender.
Adjust salt and seasoning as needed. Keep the soup relatively light.
Dietitian Notes
Best taken as dinner
300
Calories
kcal
40
Protein
g
20
Carbs
g
10
Fat
g
5
Fibre
g
Dinner
Air-Fried Chicken Drumstick with Steamed Garden Veggie Meal.
300 kcal
A balanced, protein-rich meal featuring a 100 g skinless air-fried chicken drumstick with 300 g of steamed cabbage, carrot, tomato, and onion. The vegetables provide fibre, potassium, vitamins, and protective plant compounds, while the chicken provides high-quality protein for satiety and muscle maintenance.
Ingredients
Cabbage, carrot, tomato and onion combined 300 g
Drumstick 100 g
Drumstick 100 g
Preparation
Sprinkle a little salt over the vegetables and toss to combine. Place the cabbage, carrot, tomato, and onion in a steamer and steam for 15–20 minutes, or until tender.
Place the chicken drumstick in simmering water for 5 minutes. Remove the skin, then air-fry, grill, or roast until lightly browned.
Serve the cooked chicken with the steamed vegetables.
Place the chicken drumstick in simmering water for 5 minutes. Remove the skin, then air-fry, grill, or roast until lightly browned.
Serve the cooked chicken with the steamed vegetables.
Dietitian Notes
300
Calories
kcal
30
Protein
g
25
Carbs
g
7
Fat
g
7
Fibre
g
Breakfast
Ghanaian Light Soup with 200 g Smoked Salmon, Okra & Garden Eggs
300 kcal
A protein-rich Ghanaian light soup prepared with 200 g smoked salmon and 200 g of vegetables, including okra and white garden eggs, in a tomato-based broth. The combination provides substantial protein and vegetables to support fullness and help manage calorie intake during weight loss.
Ingredients
Smoked salmon — 200 g
Okra — 5, sliced transversely
White garden eggs — 3, cut into cubes
Fresh tomato
Tomato Past
Fresh pepper
Onion and Garlic
Ginger
Water
LoSalt
Seasoning/spices — as preferred
Okra — 5, sliced transversely
White garden eggs — 3, cut into cubes
Fresh tomato
Tomato Past
Fresh pepper
Onion and Garlic
Ginger
Water
LoSalt
Seasoning/spices — as preferred
Preparation
Wash the smoked salmon and cut into manageable portions.
Blend tomatoes, fresh pepper, onion, garlic and ginger into a smooth mixture.
Pour the blended mixture into a pot, add water and bring to a gentle boil.
Allow it to cook until the tomato-pepper base is well cooked and the soup develops a rich reddish-orange color.
Add tomato paste and some water. Add the smoked salmon and boil until the flavors are well combined.
Add the sliced okra and cubed white garden eggs. Cook vegetables in soup until tender.
Adjust salt and seasoning as needed. Keep the soup relatively light.
Blend tomatoes, fresh pepper, onion, garlic and ginger into a smooth mixture.
Pour the blended mixture into a pot, add water and bring to a gentle boil.
Allow it to cook until the tomato-pepper base is well cooked and the soup develops a rich reddish-orange color.
Add tomato paste and some water. Add the smoked salmon and boil until the flavors are well combined.
Add the sliced okra and cubed white garden eggs. Cook vegetables in soup until tender.
Adjust salt and seasoning as needed. Keep the soup relatively light.
Dietitian Notes
Best taken as dinner
300
Calories
kcal
40
Protein
g
20
Carbs
g
10
Fat
g
5
Fibre
g
Breakfast
Ghanaian Light Soup with 200 g Smoked Salmon, Okra & Garden Eggs
300 kcal
A protein-rich Ghanaian light soup prepared with 200 g smoked salmon and 200 g of vegetables, including okra and white garden eggs, in a tomato-based broth. The combination provides substantial protein and vegetables to support fullness and help manage calorie intake during weight loss.
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in 15 Weeks
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Meal sequencing
Portion guidance
Pre-meal protocol
Ingredients
Smoked salmon — 200 g
Okra — 5, sliced transversely
White garden eggs — 3, cut into cubes
Fresh tomato
Tomato Past
Fresh pepper
Onion and Garlic
Ginger
Water
LoSalt
Seasoning/spices — as preferred
Okra — 5, sliced transversely
White garden eggs — 3, cut into cubes
Fresh tomato
Tomato Past
Fresh pepper
Onion and Garlic
Ginger
Water
LoSalt
Seasoning/spices — as preferred
Preparation
Wash the smoked salmon and cut into manageable portions.
Blend tomatoes, fresh pepper, onion, garlic and ginger into a smooth mixture.
Pour the blended mixture into a pot, add water and bring to a gentle boil.
Allow it to cook until the tomato-pepper base is well cooked and the soup develops a rich reddish-orange color.
Add tomato paste and some water. Add the smoked salmon and boil until the flavors are well combined.
Add the sliced okra and cubed white garden eggs. Cook vegetables in soup until tender.
Adjust salt and seasoning as needed. Keep the soup relatively light.
Blend tomatoes, fresh pepper, onion, garlic and ginger into a smooth mixture.
Pour the blended mixture into a pot, add water and bring to a gentle boil.
Allow it to cook until the tomato-pepper base is well cooked and the soup develops a rich reddish-orange color.
Add tomato paste and some water. Add the smoked salmon and boil until the flavors are well combined.
Add the sliced okra and cubed white garden eggs. Cook vegetables in soup until tender.
Adjust salt and seasoning as needed. Keep the soup relatively light.
Dietitian Notes
Best taken as dinner
300
Calories
kcal
40
Protein
g
20
Carbs
g
10
Fat
g
5
Fibre
g
Snack
Apple & Unsalted Almonds
200 kcal
One medium apple with a portion of unsalted almonds.
Ingredients
Add ingredients, preparation instructions, and dietitian notes here.
Preparation
Dietitian Notes
200
Calories
kcal
5
Protein
g
24
Carbs
g
10
Fat
g
5
Fibre
g
Snack
Apple & Unsalted Almonds
200 kcal
One medium apple with a portion of unsalted almonds.
Ingredients
Add ingredients, preparation instructions, and dietitian notes here.
Preparation
Dietitian Notes
200
Calories
kcal
5
Protein
g
24
Carbs
g
10
Fat
g
5
Fibre
g
Snack
Apple & Unsalted Almonds
200 kcal
One medium apple with a portion of unsalted almonds.
Ingredients
Add ingredients, preparation instructions, and dietitian notes here.
Preparation
Dietitian Notes
200
Calories
kcal
5
Protein
g
24
Carbs
g
10
Fat
g
5
Fibre
g
Snack
Apple & Unsalted Almonds
200 kcal
One medium apple with a portion of unsalted almonds.
Ingredients
Add ingredients, preparation instructions, and dietitian notes here.
Preparation
Dietitian Notes
200
Calories
kcal
5
Protein
g
24
Carbs
g
10
Fat
g
5
Fibre
g
Snack
Apple & Unsalted Almonds
200 kcal
One medium apple with a portion of unsalted almonds.
Ingredients
Add ingredients, preparation instructions, and dietitian notes here.
Preparation
Dietitian Notes
200
Calories
kcal
5
Protein
g
24
Carbs
g
10
Fat
g
5
Fibre
g
Article author
Seth Amenyah
Nutrition education from Diet and Nutrition Centre.
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