African menu plan

MEAL PLAN + SHOPPING LIST / WEEK 1

Hello friends! So one of you asked me to do a menu plan and shopping list that you could follow. I love menu plans because they help me stay sane. I have put together a menu plan for 5 days of the week – Monday to Friday. I have left the other days open so you could improvise on those days. This menu plan also includes one meal for each day, which could be lunch and/or dinner, depending on how you choose to follow it.

Monday: African stewed spinach (or stew any leafy greens following the same procedure) with a side of boiled plantains.

African Stewed Spinach with plantains

Tuesday: Meatballs in tomato sauce served on Pasta.

spaghetti and meatballs perfect

Wednesday: Okra soup served with garri.

Cameroonian okra soup Instagram

Thursday: Easy chicken stew served on boiled rice.

rice and stew

Friday: Puff Puff and beans.

puff puff les beignets

black beans

If you want breakfast ideas, and more menu ideas, check out my recipe index.

Now let’s move on to the shopping list. No prices are included because you wonderful people live in all parts of the world. A price that works in Jakiri may not work in Jamaica.

Shopping List for Week 1 Menu

  • Chopped spinach or other green leafy vegetable of choice
  • Fresh tomatoes (a huge quantity to use in four meals – stewed spinach, chicken stew, beans and meatballs in tomato sauce)
  • Onions
  • Smoked fish, turkey or beef
  • Vegetable oil or oil of choice – choices include canola oil, olive oil, coconut oil, etc
  • Plantains – ripe or unripe depending on preference
  • Ground meat
  • Pasta or choice – spaghetti or other.
  • Fresh parsley
  • Tomato sauce or tomato paste – for two meals (stew and meatballs)
  • Garlic
  • Ginger
  • Hop pepper (habanero) – optional
  • Okra
  • Egusi (melon seeds)
  • Crayfish
  • Dried/smoked fish
  • Beef
  • Garri
  • Beans
  • Flour
  • Yeast
  • Sugar
  • Salt and Maggi (or bouillon powder) for seasoning

That’s it, you guys! I hope this inspires your meal planning for the coming week. If you would like to see more posts like this, let me know below and I’ll commit to posting meal plans regularly.

Things to cook this week!pre-signature-pro

24 Comments

  1. Raihanatu sali

    Hi precious . U are amazing and great help to some of women out here…kudos to u girl….pls don’t stop with the menu plan .its so helpful.looking forward to more

  2. Joyce Andong

    Hey Precious,
    I just start following you, but I must say you’re simply amazing. I am looking so much from you.
    Thanks so much and please don’t stop with the amazing recipes

  3. Way to go menu. Thank you for the brilliant ideas for the week and please keep caring/sharing!

  4. Precious how are doing? This post was so helpful. Menus can be so difficult to plan. You are good at what you do.

  5. Precious how are doing? This post was so helpful. Menus can be so difficult to plan. You are good at what you do.

    http://dominikagoodness.blogspot.com.ng/2017/05/5-lessons-i-learnt-at-first-quarter-of

  6. Njinju Nelsa

    yesooo it’s helpful. Please just be giving us updates on menu plans, coz someone like me always gets confuse in deciding what to cook.. waiting for the next Bomb!!!! Gratias Ma’am…

  7. Grateful Precious. Thanks a million. Keep the plans a – coming.

  8. Love the menu plan surly will be using it.

  9. melvis kums

    hello Precious , you are a wonderful help to me. i use to get confuse all the time. i am glad you have taken off time to help Us and me in particular. i will be very gr8ful if i receive the menus every week.
    secondly am planning my little princess 2yr birthday. please for ideas for a wonderful result

    • Hi Melvis, glad to hear that!
      For your girl’s birthday, I would say there should be some form of rice – fried or jollof. Then there should be another meal for adults if there would be many adults attending. You could make a variety of meals depending on your budget.
      Then I would suggest to make doughnuts as a quick, easy and tasty snack. Then have a form of salad – preferably fruit salad.
      Apart from those, some drinks and a birthday cake will be good.
      Hope this helps!

  10. Pingback: MEAL PLAN + SHOPPING LIST - WEEK 2 | Precious Core

  11. Nchindo Valerie

    Thanx melvis u just sought a sister out. This is wonderful

  12. Hi Precious, I just started following you on the but for awhile now on YouTube. I really appreciate all you have been doing especially with this menu. It will help me save time and money. Please keep up.

  13. Fezeu Beatrice

    Thanks very much, i have been very delighted to follow up seroiusly all explanations about cooking:
    – Pepper Soup,
    – Egusi Pudding and finally,
    – Okra Soup with egusi.
    Thanks very much once more because we learn every day and every day we try to ammeliorate what we already know.

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