Week 1 01-Oct - 07-Oct

LIN 6toFit Week 1 01-Oct - 07-Oct Morning Sat 01-Oct Sun 02-Oct Mon 1 Bread - 2 Slices 1 Fruits - 100g 1 Spaghetti Jollof p.52 1 Vegetable - 200g 1 Baked Chicken p.54 03-Oct 1 Egg - Boiled 1 Green Smoothie p.62 Tue 0.5 Akara Pancakes p.21 1 Fruits - 100g 1 Spaghetti Jollof p.52 1 Vegetable - 200g 1 Smoked Fish Salad p.39 04-Oct 1 Oat - 1/3 Cup Wed 1 Bread - 2 Slices 1 Fruits - 100g 1 Spaghetti Jollof p.52 1 Vegetable - 200g 1 Baked Chicken p.54 05-Oct 1 Egg - Boiled 1 Green Smoothie p.62 Thu 0.5 Akara Pancakes p.21 1 Fruits - 100g 1 Spaghetti Jollof p.52 1 Vegetable - 200g 1 Smoked Fish Salad p.39 06-Oct 1 Oat - 1/3 Cup Fri 1 Bread - 2 Slices 1 Fruits - 100g 1 Spaghetti Jollof p.52 1 Vegetable - 200g 1 Baked Chicken p.54 07-Oct 1 Egg - Boiled 1 Green Smoothie p.62 Jollof sphaghetti recipe was modified by adding 300g of shrimps and 3 cups of peas. Recipe serves 5 If you live abroad and you have access to spaghetti squash try using that in place of spaghetti. Make the Jollof base ingredients, veggies and shrimp into a sauce serve over 2 cups of squash. Double the shrimps

Start Date 08-Oct LIN 6toFit Week 2 08-Oct - 14-Oct Morning Sat 08-Oct Sun 09-Oct Mon 1 Green Smoothie p.62 1 Fruits - 100g 0.5 Bulgur Jollof p.50 1 Vegetable - 200g 1 Fish - Baked - 150g 10-Oct 1 Egg - Boiled 1 Peas and Carrots - 1 Cup 0.5 Shaved Carrot Salad p.41 0.5 Chicken/Prawn Skewers Tue 1 Oatmeal p.22 1 Fruits - 100g 0.5 Bulgur Jollof p.50 1 Vegetable - 200g 1 Seafood Okra p.35 11-Oct 1 Egg - Boiled 1 Peas and Carrots - 1 Cup 0.5 Chicken/Prawn Skewers Wed 1 Green Smoothie p.62 1 Fruits - 100g 0.5 Bulgur Jollof p.50 1 Vegetable - 200g 1 Fish - Baked - 150g 12-Oct 1 Egg - Boiled 1 1 Peas and Carrots - 1 Cup 0.5 Shaved Carrot Salad p.41 0.5 Chicken/Prawn Skewers Thu 1 Oatmeal p.22 1 Fruits - 100g 0.5 Bulgur Jollof p.50 1 Vegetable - 200g 1 Seafood Okra p.35 13-Oct 1 Egg - Boiled 1 Peas and Carrots - 1 Cup 0.5 Chicken/Prawn Skewers Fri 1 Green Smoothie p.62 1 Fruits - 100g 0.5 Bulgur Jollof p.50 1 Vegetable - 200g 1 Fish - Baked - 150g 14-Oct 1 Egg - Boiled 1 Peas and Carrots - 1 Cup 0.5 Shaved Carrot Salad p.41 0.5 Chicken/Prawn Skewers Use any type of fish for the baked fish recipe. Baked Chicken recipe on Page 41 was modified with fish.

LIN 6toFit Week 3 15-Oct - 21-Oct Morning Sat 1 Green Smoothie p.62 1 Popcorn p.71 Choice 1 Vegetable - 200g Choice 15-Oct Maximum 400 Calories Maximum 400 Calories Sun 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Goat Hotsoup p.32 1 Vegetable - 200g Choice 16-Oct 1 Bread - 1 Slice Maximum 400 Calories Mon 1 Green Smoothie p.62 1 Popcorn p.71 1 Vegetable - 200g 1 Cucumber Salad p.40 17-Oct 1 Baked Chicken p.54 0.5 Suya Bowl p.57 1 Mixed Vegetables p.61 Tue 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Baked Chicken p.54 1 Vegetable - 200g 1 Goat Hotsoup p.32 18-Oct 1 Mixed Vegetables p.61 1 Bread - 1 Slice Wed 1 Green Smoothie p.62 1 Popcorn p.71 1 Baked Chicken p.54 1 Vegetable - 200g 1 Cucumber Salad p.40 19-Oct 1 Mixed Vegetables p.61 0.5 Suya Bowl p.57 Thu 1 Oatmeal Smoothie p.62 1 Fruits - 100g 1 Baked Chicken p.54 1 Vegetable - 200g 1 Goat Hotsoup p.32 20-Oct 1 Mixed Vegetables p.61 1 Bread - 1 Slice Fri 1 Green Smoothie p.62 1 Popcorn p.71 1 Baked Chicken p.54 1 Vegetable - 200g 1 Cucumber Salad p.40 21-Oct 1 Mixed Vegetables p.61 0.5 Suya Bowl p.57

LIN 6toFit Week 4 22-Oct - 28-Oct Morning Sat 22-Oct Sun 23-Oct Mon 1 Moi Moi p.49 1 Fruits - 100g 1 Shrimp Fried Rice p.47 1 Vegetable - 200g 1 Efo Riro p.34 24-Oct 0.5 Oatmeal p.22 1.0 Garri - 1/3 Cup Tue 1 Moi Moi p.49 1 Fruits - 100g 1 Shrimp Fried Rice p.47 1 Vegetable - 200g 1 Tilapia Soup p.31 25-Oct 0.5 Oatmeal p.22 Wed 1 Moi Moi p.49 1 Fruits - 100g 1 Shrimp Fried Rice p.47 1 Vegetable - 200g 1 Efo Riro p.34 26-Oct 0.5 Oatmeal p.22 1 1.0 Garri - 1/3 Cup Thu 1 Moi Moi p.49 1 Fruits - 100g 1 Shrimp Fried Rice p.47 1 Vegetable - 200g 1 Tilapia Soup p.31 27-Oct 0.5 Oatmeal p.22 Fri 1 Moi Moi p.49 1 Fruits - 100g 1 Shrimp Fried Rice p.47 1 Vegetable - 200g 1 Efo Riro p.34 28-Oct 0.5 Oatmeal p.22 1.0 Garri - 1/3 Cup Moimoi recipe on page 49 was modified by increasing beans by 1/2 cup and doubling all other ingredients except oil. As a side, the recipe serves 7 Substitute Bulgur wheat for rice in the shrimp fried rice recipe to make serve 5 instead of 6

LIN 6toFit Week 5 29-Oct - 04-Nov Morning Sat 29-Oct Sun 30-Oct Mon 1 Green Smoothie p.62 1 Fruits - 100g 1 Tilapia Soup p.31 1 Vegetable - 200g 1 Egusi Soup p.37 31-Oct 1 Egg - Boiled 1.0 Garri - 1/3 Cup Tue 1 Oatmeal p.22 1 Fruits - 100g 1 Tilapia Soup p.31 1 Vegetable - 200g 1 Seafood Okra p.35 01-Nov 1 Egg - Boiled 1 Popcorn p.71 Wed 1 Green Smoothie p.62 1 Fruits - 100g 1 Tilapia Soup p.31 1 Vegetable - 200g 1 Egusi Soup p.37 02-Nov 1 Egg - Boiled 1 1.0 Garri - 1/3 Cup Thu 1 Oatmeal p.22 1 Fruits - 100g 1 Tilapia Soup p.31 1 Vegetable - 200g 1 Seafood Okra p.35 03-Nov 1 Egg - Boiled 1 Popcorn p.71 Fri 1 Green Smoothie p.62 1 Fruits - 100g 1 Tilapia Soup p.31 1 Vegetable - 200g 1 Egusi Soup p.37 04-Nov 1 Egg - Boiled 1.0 Garri - 1/3 Cup

LIN 6toFit Week 6 05-Nov - 11-Nov Morning Sat 1 Vegetable Omelet p.25 3 LIN Spiked Water Choice 3 LIN Juice 1 Seafood Okra p.35 05-Nov Maximum 400 calories Sun 1 Oatmeal Smoothie p.62 3 LIN Spiked Water Choice 3 LIN Juice 1 Chicken Stirfry p.55 06-Nov 1 Egg - Boiled Maximum 400 calories Mon 1 Vegetable Omelet p.25 3 LIN Spiked Water 1 Cucumber Salad p.40 3 LIN Juice 1 Seafood Okra p.35 07-Nov 1 Roasted Goat - 150g Tue 1 Oatmeal Smoothie p.62 3 LIN Spiked Water 1 Cucumber Salad p.40 3 LIN Juice 1 Chicken Stirfry p.55 08-Nov 1 Egg - Boiled 1 Roasted Goat - 150g Wed 1 Vegetable Omelet p.25 3 LIN Spiked Water 1 Cucumber Salad p.40 3 LIN Juice 1 Seafood Okra p.35 09-Nov 1 1 Roasted Goat - 150g Thu 1 Oatmeal Smoothie p.62 3 LIN Spiked Water 1 Cucumber Salad p.40 3 LIN Juice 1 Chicken Stirfry p.55 10-Nov 1 Egg - Boiled 1 Roasted Goat - 150g Fri 1 Vegetable Omelet p.25 3 LIN Spiked Water 1 Cucumber Salad p.40 3 LIN Juice 1 Seafood Okra p.35 11-Nov 1 Roasted Goat - 150g Add as much vegetables (feel free to substitute different vegetables ) in the chicken stirfry. Increase spices as desired.

LIN TEA FLUSH INGREDIENTS 8 bags green tea 1 medium orange 1 lemon 1 lime 1 large cucumber Index finger size ginger root DIRECTIONS 1. Bring 10 cups of water to a boil. 2. Add in teabags & sliced ginger root. Cover and leave to steep for 10 minutes. 3. Remove and discard teabags only. 4. Slice all other ingredients. Add into cooled steeped tea. Drink up!! Note: If you find that you don t finish the tea within 24 hours, peel the citrus fruits before slicing. Otherwise they will make the tea bitter. LIN21

INGREDIENTS CHICKEN/PRAWN SKEWERS 250g skinless boneless chicken thigh or breast 500g raw peeled prawns 2 tablespoons suya spice blend 2 teaspoons coconut oil 15 bamboo skewers (more as needed) More pepper and ginger to taste DIRECTIONS 1. Start by cutting the chicken into thin strips. Season with 1 tablespoon suya spice and 1 teaspoon of oil. Toss well to combine. Set aside 2. In a different bowl, toss the shrimp with left over suya spice and coconut oil. Set aside 3. Preheat oven to 400f (top heat preferred) 4. Line a 2 baking trays with parchment or foil set aside 5. Thread the chicken pieces on bamboo skewers. Place on one of the oven trays 6. Repeat above step for the prawns 7. Place the tray containing chicken in the oven and cook for 15 minutes 8. At the 15 minutes mark, place the tray containing prawns in the oven and cook for another 5 minutes LINQuickFire

LIN JUICE INGREDIENTS 4 large beetroot (Cleaned, peeled and chopped) 4 large apples (Cleaned and chopped) 3 large cucumbers (cleaned and chopped) 2-4 hot pepper (Chili or ata-rodo) (chopped) 2 index finger length ginger root (washed and chopped) 8 bags green tea (steeped in 6 cups very hot water for 10 minutes) 1/4 cup apple cider vinegar 6 fresh lemon (juiced) DIRECTIONS 1. Combine the first 5 ingredients with some water in a blender. Puree. 2. Combine pureed mixture with leftover ingredients. 3. Add in another 3 liters of water and mix well. 4. Rest juice at room temperature for 48 hours (2 days) 5. Strain juice. Store in the fridge until it s all gone LIN21