Free tool
Weekly food timetable
Seven days of breakfast, lunch and dinner from everyday home cooking in Ghana, Nigeria, Kenya, the UK or the US. Shuffle it until it fits your household, then print it.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | BreakfastOats and bread | LunchFried rice and chicken | DinnerFufu with light soup |
| Tuesday | BreakfastTom brown porridge | LunchJollof rice and chicken | DinnerKokonte with palm nut soup |
| Wednesday | BreakfastWaakye | LunchRed red (beans and fried plantain) | DinnerBanku and grilled tilapia |
| Thursday | BreakfastTea bread and omelette | LunchGari and beans | DinnerPlain rice and tomato stew |
| Friday | BreakfastHausa koko and koose | LunchAmpesi with kontomire stew | DinnerOmo tuo with groundnut soup |
| Saturday | BreakfastRice water | LunchKenkey with fried fish and pepper | DinnerBanku with okro soup |
| Sunday | BreakfastOats and bread | LunchWaakye with stew and egg | DinnerYam with garden egg stew |
Everyday home cooking, not a diet plan. Swap anything your household doesn't eat.
How to use the timetable
Choose where your food comes from, then shuffle until the week looks like your household. Print it and put it on the fridge, or copy the dishes into your shopping list. The same meal is never on the table two days running, and lunch and dinner are always different.
Make it cheaper
Plan the week around what is already in the kitchen first, then buy only what the plan still needs. Cook once and eat twice: a pot of stew, beans or soup can carry two dinners. Leave one day for leftovers.
Is this a diet plan?
No. It is a list of everyday home dishes to make planning faster. It does not cover health conditions, pregnancy or children's nutrition. Ask a doctor or dietitian for those.
Dinner Dough does this from what's in your kitchen
Meal ideas from the food you have, a shopping list that fits your budget, and a monthly report of where the money went. Coming soon to Android and iPhone.
