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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!

About Precious

Welcome to my core! I am Precious Nkeih, the recipe developer and writer right here on my blog, Precious Core. My goal is to show you insanely delicious recipes you can replicate in your kitchen. And I love to tell stories too. Hope you find recipes here that will make cooking easier for you! Check me out on YouTube at

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  1. 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.

  2. 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.