Afro Healthy Plate: 4-Week African Meal Plan for Weight Loss & Steady Blood Sugar

Lose weight and keep your sugar steady eating the African food you love, at home or abroad. No starving, no bland diet food.

You don’t have to give up swallow, rice or plantain to eat healthy. You need the right portions and the right plate. This plan uses West African home foods (beans, plantain, yam, leafy greens, okra, fish, eggs, brown rice), arranged to keep you full and your energy steady.

Living abroad? Every shopping list comes with easy swaps for UK, US, Canadian and European supermarkets and African grocery stores.

What’s inside

• The Afro Plate method: how to build any meal, with hand-size portions
• Smart swaps for everyday meals
• 28-day meal plan: breakfast, lunch, dinner and snacks
• Weekly shopping list, with swaps for shops abroad, and a Sunday batch-cooking plan
• 10 lighter recipes: efo riro, okra soup, pepper soup, beans and plantain pottage, jollof brown rice and more
• Tips for restaurants, weddings, parties and the office
• 4-week progress tracker

Who it’s for: busy adults who want to lose weight steadily, Africans in the diaspora who miss home food, and anyone told their sugar or BP is “borderline”.

General healthy-eating guidance. If you have a medical condition or take diabetes medicine, check with your doctor first.