Surviving the Hardship in Nigeria |Try This 7-Day Diet Plan That Supports  Healthy Living Amid Economic Challenges

Nigeria is facing one of the toughest economic times in recent years. With rising inflation, currency devaluation, and increased costs of basic goods and services, families are struggling to make ends meet.

These economic pressures have led to a sharp rise in the cost of food, making it increasingly difficult for many Nigerians to maintain a healthy diet. Despite these challenges, healthy living is still possible with some creativity, resourcefulness, and street-smart approaches to budgeting and meal planning.

An Overview of The Current Economic Reality in Nigeria

In 2024, Nigeria is grappling with an inflation rate of 33.95%, significantly affecting the cost of living. Food, utilities, and transportation costs have risen sharply, putting additional pressure on the average Nigerian household. The Central Bank of Nigeria’s effort to curb inflation by increasing interest rates has also led to higher borrowing costs, further straining family finances.

Many families have had to make difficult choices, often sacrificing quality nutrition for affordability. However, despite these hardships, there are ways to maintain a nutritious diet while keeping costs low.

Practical Tips for Healthy Eating Amid Economic Hardship

1. Prioritize Local and Seasonal Foods: Choosing seasonal fruits and vegetables can be much cheaper and more nutritious compared to imported options. Vegetables like ugu, spinach, and okra are affordable and packed with essential vitamins.
2. Bulk Buying and Proper Storage: Non-perishable foods like rice, beans, and garri can be bought in bulk, which helps in cutting costs over time. Learning basic preservation techniques such as sun drying can also help in extending the shelf life of perishable items.
3. Incorporate Affordable Protein Sources: While meat and fish have become more expensive, plant-based proteins like beans, lentils, and groundnuts are more affordable alternatives. Eggs also remain a relatively inexpensive and high-quality source of protein.
4. Grow Your Own Food: Engaging in small-scale home gardening can reduce food costs significantly. Vegetables such as tomatoes, okra, and spinach are easy to grow and can help supplement your diet with fresh produce.
5. Cook at Home: Cooking at home is one of the best ways to save money and eat healthily. Preparing meals from scratch ensures that you know what goes into your food and allows you to use affordable, locally available ingredients.

A Healthy 7 Day Diet Plan for a Family of 5 Living in Nigeria

Below is a carefully crafted, cost-effective diet plan that caters to a family of five—comprising a father, mother, and three children. This plan is designed to ensure balanced nutrition while being mindful of the economic situation.

Days	Meal	Food Items	Preparation Notes
Monday	Breakfast	Pap (Akamu) with Moi Moi	Serve with a small portion of plant-based milk for children.
	Lunch	Jollof Rice with Vegetables	Add ugu or spinach to boost the nutritional value.
	Dinner	Yam and Vegetable Stew	Stew prepared with tomatoes, onions, and green leafy vegetables.
Tuesday	Breakfast	Oatmeal with Banana Slices	Use affordable, locally grown bananas.
	Lunch	Beans and Sweet Potatoes	Cook beans with onions and palm oil. Add boiled sweet potatoes.
	Dinner	Okra Soup with Garri	Add fish for protein, served with a small portion of garri.
Wednesday	Breakfast	Boiled Plantain with Egg Sauce	Egg sauce prepared with tomatoes, onions, and bell peppers.
	Lunch	Efo Riro with Brown Rice	Efo Riro prepared with spinach, locust beans, and fish.
	Dinner	Cornmeal (Tuwo) with Groundnut Soup	Soup prepared with groundnuts and okra.
Thursday	Breakfast	Whole Wheat Bread with Avocado	Serve with a side of boiled egg for added protein.
	Lunch	Yam Porridge (Asaro) with Vegetables	Cook yam with vegetables and a small amount of palm oil.
	Dinner	Pepper Soup with Fish and Plantain	Use catfish or tilapia, with plantains added to the soup.
Friday	Breakfast	Millet Pap with Groundnuts	Add groundnut topping for extra protein and healthy fats.
	Lunch	Rice and Stewed Beans	Add a small portion of meat or fish for protein.
	Dinner	Amala with Ewedu and Fish Stew	Ewedu soup paired with fish stew made from tomatoes and pepper.
Saturday	Breakfast	Custard with Fruits (Apple Slices)	Serve with a small amount of honey for added sweetness.
	Lunch	Ofada Rice with Stewed Vegetables	Ofada rice served with vegetables and fish.
	Dinner	Pounded Yam with Egusi Soup	Egusi prepared with leafy greens, served with a small portion of pounded yam.
Sunday	Breakfast	Boiled Eggs with Sweet Potatoes	Serve with a side of sliced cucumbers for added vegetables.
	Lunch	Fried Rice with Mixed Vegetables	Add peas, carrots, green beans, and diced chicken.
	Dinner	Banga Soup with Starch	Use affordable catfish or mackerel, served with starch (or eba as an alternative).

Some Street-Smart Tips for Healthy Eating on a Budget

1. Be Flexible with Your Meals: Adapt your meal plans based on what’s on sale or most affordable at the market. Flexibility in ingredient choices can help cut down on costs.
2. Use Every Part of Food: Use food scraps to create broth or compost them for gardening. Using all edible parts of vegetables, such as beet greens or pumpkin leaves, can reduce waste and provide extra nutrition.
3. Plan Meals Around Family Needs: If children are more active and need more energy, add extra carbohydrates to their meals, such as sweet potatoes or plantain. Adults may benefit from higher vegetable portions to ensure they get enough fiber.
4. Limit Eating Out: Fast foods and processed foods are often more expensive and less nutritious than home-cooked meals. Limiting dining out will help keep costs down while ensuring the food is healthy.

Conclusion

The economic hardships in Nigeria are undeniable, with many families feeling the effects of rising costs and shrinking budgets. However, through careful planning, resourcefulness, and a focus on affordable, locally available foods, it is possible to avoid malnutrition and maintain a healthy diet.

Start by incorporating strategies like bulk buying, growing your own food, and cooking at home, and watch other things take shape. The provided diet plan is a practical guide to help ensure that each family member gets the nutrients they need, even during difficult economic times.

The key to healthy living, even during economic hardship, lies in creativity, adaptability, and a willingness to make the best use of available resources.

Get in touch with us if you need specific diet plan for any unique situation. Remember that food is medicine and that we are what we eat.