Week 1 15-Jan - 21-Jan
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2 LIN Refresh Week 1 15-Jan - 21-Jan Breakfast Morning Snack Lunch Loseitnigerian.com Sun 1 Vegetable Omelet p.25 1 Fruits - 100g Choice Lunch 1 Vegetable - 200g 1 Seafood Okra p Jan Maximum 400 calories Snack Supper Mon 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Fried Couscous p.48 1 Vegetable - 200g 1 Chicken Stirfry p Jan 1 Egg - Boiled 0.5 Roasted Goat - 150g Tue 1 Vegetable Omelet p.25 1 Fruits - 100g 1 Fried Couscous p.48 1 Vegetable - 200g 1 Seafood Okra p Jan 0.5 Roasted Goat - 150g Wed 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Fried Couscous p.48 1 Vegetable - 200g 1 Chicken Stirfry p Jan 1 Egg - Boiled 0.5 Roasted Goat - 150g Thu 1 Vegetable Omelet p.25 1 Fruits - 100g 1 Fried Couscous p.48 1 Vegetable - 200g 1 Seafood Okra p Jan Roasted Goat - 150g Fri 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Fried Couscous p.48 1 Vegetable - 200g 1 Chicken Stirfry p Jan 1 Egg - Boiled 0.5 Roasted Goat - 150g Sat 1 Vegetable Omelet p.25 1 Fruits - 100g Choice Lunch 1 Vegetable - 200g 1 Seafood Okra p.35 Maximum 400 calories 21-Jan loseitnigerian.com 9jafoodie.com
3 LIN REFRESH WEEK 2 INGREDIENT LIST This list may not contain all ingredients INGREDIENTS QTY Broccoli 5 Cups Carrots 3 Cups Chicken Breasts (150g each) 5 Flour. Fruits 300 g Garlic Powder. Garri Green Beans 3 Cups Greens (Ugu, kale or spinach) 16 Cups Maggi Cubes 2 Mushroom 3 Oat 1 Cup Onion 3 Onion Powder. Plain Full Fat Yogurt. Popping Corn Kernels 1 Cup Red Bell Pepper (tatashe) 4 Ripe Banana 5 Scotch Bonnet Peppers (Ata Rodo) 2 Soy Sauce. Thyme Powder. Tigernut Milk Tomato 3 Vegetable Oil. Vegetables 1000 g Whole Locust Beans (iru) 2 Whole Mackerel Fish 400 g loseitnigerian.com Ingredient List 3.2 Wk2 Ingr
4 LIN Refresh Week 2 22-Jan - 28-Jan Breakfast Morning Snack Sun 22-Jan Choice of meals - Minimum 1200 Calories Maximum 1400 Lunch Loseitnigerian.com Snack Supper Mon 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Baked Chicken p.54 1 Vegetable - 200g 1 Efo Riro p Jan 1 Egg - Boiled 1 Mixed Vegetables p Garri - 1 Cup Tue 1 Green Smoothie p.62 1 Popcorn p.71 1 Vegetable - 200g 1 Efo Riro p Jan 1 Egg - Boiled 1 Baked Chicken p Garri - 1 Cup 1 Mixed Vegetables p.61 Wed 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Baked Chicken p.54 1 Vegetable - 200g 1 Efo Riro p Jan 1 Egg - Boiled 1 Mixed Vegetables p Garri - 1 Cup Thu 1 Green Smoothie p.62 1 Popcorn p.71 1 Baked Chicken p.54 1 Vegetable - 200g 1 Efo Riro p Jan 1 Egg - Boiled 1 Mixed Vegetables p Garri - 1 Cup Fri 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Baked Chicken p.54 1 Vegetable - 200g 1 Efo Riro p Jan 1 Egg - Boiled 1 Mixed Vegetables p Garri - 1 Cup Sat 28-Jan Choice of meals - Minimum 1200 Calories Maximum 1400 loseitnigerian.com 9jafoodie.com
5 LIN REFRESH WEEK 1 INGREDIENT LIST This list may not contain all ingredients INGREDIENTS QTY Cabbage 6 Cups Chicken Breasts (150g each) 3 Couscous Croaker fish (400g) 2 Fruits 700 g Garlic Powder. Goat Meat 375 g Greens (Ugu, kale or spinach) 4 Cups Ground Crayfish. Maggi Cubes 7 Oat 1 Cup Okro 4 Cups Olive Oil (substitute coconut or vegetable oil). Onion 3 Onion Powder. Plain Full Fat Yogurt. Red Bell Pepper (tatashe) 15 Roast chicken (p. 54) 3 Serving Scotch Bonnet Peppers (Ata Rodo) 1 Shrimp 120 g Thyme Powder. Tigernut Milk Tomato 6 Vegetable Oil. Vegetables 1400 g loseitnigerian.com Ingredient List 3.1 Wk1 Ingr
6 LIN Refresh Week 3 29-Jan - 04-Feb Breakfast Morning Snack Sun 29-Jan Choice of meals - Minimum 1200 Calories Maximum 1400 Lunch Loseitnigerian.com Snack Supper Mon 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Chicken Sauce 1 Vegetable - 200g 1 Tilapia Soup p Jan 1 Moimoi 1 Rice - Boiled - 1/2 Cup Tue 1 Green Smoothie p.62 1 Fruits - 100g 1 Chicken Sauce 1 Vegetable - 200g 31-Jan 1 Moimoi 1 Rice - Boiled - 1/2 Cup 1.0 Suya Bowl p.57 Wed 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Chicken Sauce 1 Vegetable - 200g 1 Tilapia Soup p Feb 1 Moimoi 1 Rice - Boiled - 1/2 Cup Thu 1 Green Smoothie p.62 1 Fruits - 100g 1 Chicken Sauce 1 Vegetable - 200g 02-Feb 1 Moimoi 1 Rice - Boiled - 1/2 Cup 1.0 Suya Bowl p.57 Fri 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Chicken Sauce 1 Vegetable - 200g 1 Tilapia Soup p Feb 1 Moimoi 1 Rice - Boiled - 1/2 Cup Sat 1 Green Smoothie p.62 1 Fruits - 100g 1 Chicken Sauce 1 Vegetable - 200g 04-Feb 1 Moimoi 1 Rice - Boiled - 1/2 Cup 1.0 Suya Bowl p.57 loseitnigerian.com 9jafoodie.com
7 LIN REFRESH WEEK 3 INGREDIENT LIST This list may not contain all ingredients INGREDIENTS QTY Beef 600 g Carrots 3 Cups Chicken Breasts 400 g Coconut Oil. Fruits 600 g Ginger Powder. Greens (Ugu, kale or spinach) 9 Cups Oat 1 Cup Onion 8 Plain Full Fat Yogurt. Red Bell Pepper (tatashe) 6 Rice - Boiled 3 Ripe Banana 6 Scent Leaf (efirin or basil). Shrimp 500 g Suya Spice Mix. Tigernut Milk Tomato 6 Vegetables 1200 g Whole Tilapia 3 loseitnigerian.com Ingredient List 3.3 Wk3 Ingr
8 LIN Refresh Week 4 05-Feb - 11-Feb Breakfast Morning Snack Sun 05-Feb Choice of meals - Minimum 1200 Calories Maximum 1400 Lunch Loseitnigerian.com Snack Supper Mon 1 Oat - 1/3 Cup 1 Fruits - 100g 1 Cleanse Soup 1 Vegetable - 200g 1 Baked Chicken p Feb 1 Egg - Boiled 1 Garri - 1/3 Cup 1 Green Smoothie p.62 Tue 0.5 Akara Pancakes p.21 1 Fruits - 100g 1 Cleanse Soup 1 Vegetable - 200g 1 Smoked Fish Salad p Feb 1 Oat - 1/3 Cup 1 Garri - 1/3 Cup Wed 1 Oat - 1/3 Cup 1 Fruits - 100g 1 Cleanse Soup 1 Vegetable - 200g 1 Baked Chicken p Feb 1 Egg - Boiled 1 Garri - 1/3 Cup 1 Green Smoothie p.62 Thu 0.5 Akara Pancakes p.21 1 Fruits - 100g 1 Cleanse Soup 1 Vegetable - 200g 1 Smoked Fish Salad p Feb 1 Oat - 1/3 Cup 1 Garri - 1/3 Cup Fri 1 Oat - 1/3 Cup 1 Fruits - 100g 1 Cleanse Soup 1 Vegetable - 200g 1 Baked Chicken p Feb 1 Egg - Boiled 1 Garri - 1/3 Cup 1 Green Smoothie p.62 Sat 11-Feb Choice of meals - Minimum 1200 Calories Maximum 1400 loseitnigerian.com 9jafoodie.com
9 LIN REFRESH WEEK 4 INGREDIENT LIST This list may not contain all ingredients INGREDIENTS QTY Afang 7 Cups Beans 1 Cup Chicken Breasts (150g each) 3 Crayfish Powder. Fish 250 g Flaked Smoked Fish (substitute canned tuna) 1 Cup Fruits 500 g Garlic Powder. Garri Goat Meat 250 g Greens (Ugu, kale or spinach) 17 Cups Honey. Lemon Juice. Maggi Cubes 2 Oat Onion 2 Onion Powder. Palm Oil. Red Bell Pepper (tatashe) 1 Ripe Banana 3 Scotch Bonnet Peppers (Ata Rodo) 5 Spinach 7 Cups Thyme Powder. Tomato 1 Vegetable Oil. Vegetables 1000 g Water Leaf 7 Cups loseitnigerian.com Ingredient List 3.4 Wk4 Ingr
10 MOI MOI 2.0 Prep Time: Cook Time: Servings: 6 INGREDIENTS 1 Cup Beans 2 Large Bell Peppers 1 Medium Onion 1-2 Hot Peppers 1 Raw Egg 1-2 Maggi Cubes Salt to taste 1 Tablespoon Oil (Coconut or Palm Oil) 2 Large Eggs (Boiled and Chopped) DIRECTIONS 1. Soak beans in lots of water overnight. Drain. 2. Combine soaked beans (unpeeled) with bell pepper, onion and hot pepper. 3. Add in 2/3-cup water and blend to a smooth paste 4. Pour blended beans into a large bowl. Stir in left over ingredients. 5. Pour batter into a loaf pan and bake or steam until cooked through. 6. Divide into 6 s LIN
11 CHICKEN/SHRIMP VEGGIE SAUCE Prep Time: Cook Time: Servings: 6 INGREDIENTS 400g chicken breast 500g shrimp 1 tablespoon oil large onion sliced 6 bell peppers chopped 250g carrot chopped 1-2 hot peppers minced 2 tablespoons cornstarch or flour 2 maggi cubes (optional) Salt to taste 1 tablespoon ginger powder DIRECTIONS 1. Cut chicken into chunks. Season with salt and pepper- set aside 2. Season shrimp set aside 3. Place a large skillet on high heat, add in oil. Add in chopped chicken. Cook until brown on all sides. 4. Add in onion and stirfry until wilted. 5. Stir in chopped carrot and 3-4 cups of water. Season with maggi, salt and ginger. Cover and simmer for 7-10 minutes. 6. Combine cornstarch with 2 tablespoon of water and stir until a paste forms. 7. Stir cornstarch into simmering sauce. Taste and adjust for seasoning. 8. Add in chopped peppers and shrimp. Remove from heat immediately. 9. Set aside for 5 minutes (retained heat will cook the shrimp) before. LIN
12 LINRefresh Recipe Notes Week 1 - Substitute for Coucous : Quinoa, Bulgur or ofada rice (Equal part) - Seafood okra is to be served ALONE - Use your favourite vegetables in the Chicken Stirfry Week 2 - Efo Riro can be served with your choice of : Cooked rice (1/2 cup), 100g yam, 100g boiled plantain, 100g sweet potato, 1/3 cup amala, 100g FRESH pounded yam Week 3 - Rice can be white, brown or ofada - Increase the veggie content of the suya bowl for higher satiety - Tilapia can be substituted with other white flesh fish like Hake, cod, haddock, halibut or bream - Moimoi is based on Recipe card NOT recipe in the LIN cookbook Week 4 - Cleanse soup can be served as supper instead of lunch and it can can be served with your choice of : Cooked rice (1/2 cup), 100g yam, 100g boiled plantain, 100g sweet potato, 1/3 cup amala, 100g pounded yam
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