Planning your meals around what's in season is one of the easiest ways to eat healthier, save money, and enjoy better-tasting food. In Lagos this period, fresh produce like okra, leafy greens, pepper, Irish potatoes, rice, and apples are abundant, making it the perfect time to prepare nourishing, flavourful meals without overspending.
This weekly meal plan is designed to take the stress out of "what should I cook today?" while helping you make the most of farm-fresh, seasonal ingredients. Whether you're cooking for yourself or your family, these meals are simple, balanced, and rooted in local favourites.
Your Weekly Meal Plan
Monday – Fresh & Light
- Breakfast: Pap (Akamu) with fried plantain
- Lunch: Rice & vegetable stir-fry (carrots, green beans, pepper)
- Dinner: Okra soup with swallow (garri or semo)
- Snack: Fresh pineapple slices
Tuesday – Comfort & Protein
- Breakfast: Bread & egg sauce with tomatoes and pepper
- Lunch: Yam porridge (Asaro) with leafy greens
- Dinner: Grilled chicken with sautéed vegetables
- Snack: Pawpaw (papaya)
Wednesday – Midweek Boost
- Breakfast: Oats with banana and honey
- Lunch: Jollof rice with fresh tomato base & salad
- Dinner: Pepper soup (fish or goat meat)
- Snack: Coconut pieces
Thursday – Local & Nutritious
- Breakfast: Moi Moi with pap
- Lunch: Boiled corn with coconut or pear (when available)
- Dinner: Efo Riro (spinach stew) with rice or swallow
- Snack: Cucumber slices
Friday – Easy & Flavorful
- Breakfast: Smoothie (mango + pineapple + banana)
- Lunch: Fried rice with seasonal vegetables
- Dinner: Plantain & egg sauce
- Snack: Groundnuts
Saturday – Weekend Treat
- Breakfast: Pancakes with fresh fruit
- Lunch: Okra soup or Egusi with pounded yam
- Dinner: Grilled fish with pepper sauce & plantain
- Snack: Watermelon
Sunday – Family Feast
- Breakfast: Tea & bread with omelette
- Lunch: Jollof rice, chicken, and coleslaw
- Dinner: Light vegetable soup or leftovers
- Snack: Mango slices
Abundish Weekly Shopping List (Seasonal Picks)
Vegetables
- Okra
- Waterleaf
- Ugu leaves
- Tomatoes
- Fresh pepper
- Onions
- Carrots
- Green beans
- Cucumber
Fruits
- Pineapple
- Apple
- Green seedless grape
Staples & Others
- Rice
- Yam
- Plantain
- Sweet potatoes
- Eggs
- Turkey
- Garri / Elubo / Odourless Fufu
- Beans
Quick Tips for the Week
- Cook in batches (soups, stews) to save time.
- Use fresh pepper blends for richer flavor.
- Store leafy greens properly to keep them fresh longer.
- Mix fruits into breakfast or snacks for better nutrition.
Eat better, stress less, and enjoy every bite. Abundish makes it easy to shop fresh and cook smart all week long.