FREE Weekly Family Meal Plan

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This plan aims to provide a balanced mix of nutrients while incorporating local ingredients:

Day 1:

• Breakfast: Ugali (maize porridge) with sukuma wiki (collard greens) and tomatoes.
• Lunch: Grilled tilapia with brown rice and kachumbari (tomato and onion salsa).
• Dinner: Vegetable stew with whole grain chapati.

Day 2:

• Breakfast: Oat porridge with sliced bananas and a touch of honey.
• Lunch: Lentil stew with spinach served with steamed sweet potatoes.
• Dinner: Kenyan-style githeri (maize and beans mix) with a side of sautéed kale.

Day 3:

• Breakfast: Whole grain mandazi (doughnut) with fresh fruit salad.
• Lunch: Nyama Choma (grilled meat, preferably lean) with grilled vegetables and brown rice.
• Dinner: Matoke (green bananas) stew with peas and carrots served with quinoa.

Day 4:

• Breakfast: Muesli with yogurt and diced mango.
• Lunch: Chicken stew with ugali and a side of sautéed spinach.
• Dinner: Lentil and vegetable curry with brown rice.

Day 5:

• Breakfast: Arrowroot porridge with cinnamon and mixed berries.
• Lunch: Chapati wraps with grilled chicken, lettuce, and tomatoes.
• Dinner: Pumpkin stew with beans and a side of millet.

Day 6:

• Breakfast: Boiled sweet potatoes with groundnut sauce.
• Lunch: Vegetable stir-fry with tofu and brown rice.
• Dinner: Fish stew with matoke and a side of quinoa.

Day 7:

• Breakfast: Sukuma wiki and egg omelet with whole grain toast.
• Lunch: Beef pilau (spiced rice dish) with a side of cucumber salad.
• Dinner: Grilled tilapia with steamed broccoli and mashed sweet potatoes.

Remember to drink plenty of water throughout the day, and adjust portion sizes based on individual needs. This plan provides a variety of nutrients and incorporates the rich flavors of Kenyan cuisine. Additionally, consider any dietary restrictions or preferences within your family when following this meal plan.