Breakfast Meals - Weight Loss CookbookIf you want to lose weight, breakfast is the most important meal that you have to take because it will ensure that you don’t starve and end

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BREAKFAST IDEAS

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Breakfast is the most important meal of the day.

Unfortunately, this is the No.1 meal that a lot of people skip.

The major reason is that, a lot of people are working full time and have to leave home

quite early and do not have time to prepare or eat breakfast.

And overtime, they get used to skipping breakfast.

If you want to lose weight, breakfast is the most important meal that you have to take

because it will ensure that you don’t starve and end up eating junks.

In this section, I’ll show you how to prepare quick breakfast in 15-20 minutes that you

can eat in the morning or pack with you to take to work.

Olu Aijotan (Nutrition & Fitness Coach)

BREAKFAST IDEASWEIGHT LOSS COOKBOOK

w w w . n a i j a w e i g h t l o s s . c o m

The Niger ian Weight Loss Cookbook

INGREDIENT

Ÿ ½ cup quaker oat

Ÿ Skimmed Milk or Almond Milk

Ÿ 1 medium banana (slice)

PREPARATION:

Ÿ Put 1 cup of milk into a small pot and pour in the oats. Cook

until it starts to boil, then pour into a bowl and add the sliced

banana to sweeten it. Serve warm.

OATMEAL BREAKFASTPrep Time: 10 Minutes Calories: 300 Calories Serves: 1

NOTE: You can also prepare this by putting oat and milk in

a microwave for 2-3 minutes



INGREDIENT

Ÿ ½ cup Quaker oat

Ÿ Skimmed Milk or Almond Milk

Ÿ 1 boiled Egg

PREPARATION

Ÿ Put 1 cup of milk into a small pot and pour in the oats. Cook

until it starts to boil, then pour into a bowl.

Ÿ Serve with 1 boiled egg on the side to eat.

OAT MEAL WITH EGGPrep Time: 12 Minutes Calories: 377 Calories (APPROX) Serves: 1

NOTE: You can also prepare this by putting oat and milk in

a microwave for 2-3 minutes



INGREDIENT

Ÿ 1 medium sized plantain (green or ripe)

Ÿ 2 eggs (cracked and whisked)

Ÿ 1 teaspoon olive oil

Ÿ 1 cup chopped pepper, tomatoes, onions

Ÿ Salt to taste

PREPARATION

Ÿ Slice your plantain into 4-5 cuts without peeling the plantain. Add the

plantain into a pot covered with water. Then boil for 15 minutes.

Ÿ While plantain is boiling, place a fry pan on medium heat and put

your olive oil in. Once it’s hot, add your pepper mix and allow to fry

for 2-3 minutes.

Ÿ Season your egg with salt and pepper and whisk it together, then

add the egg mixture into the frying pepper mix.

Ÿ Cook for 2-3 more minutes until the egg is done.

Ÿ Peel the plantain into a plate. Serve the egg with the cooked plantain.

PLANTAIN AND EGG BREAKFASTPrep Time: 20 Minutes Calories: 450 Calories (APPROX) Serves: 1

NOTE: You can also serve this egg sauce

with peeled banana as well in place of

cooked plantain.



INGREDIENT

Ÿ 2 eggs. Cracked, whisked

Ÿ 1/2 cup of chopped bell pepper and tomatoes

Ÿ 1 teaspoon olive oil

Ÿ ½ cup of ugu/kale/spinach (choose 1)

Ÿ Sat & seasoning to taste

PREPARATION

Ÿ Mix your Ugu with your chopped pepper and tomatoes and add a

little salt.

Ÿ Heat a fry pan on medium to low heat and put in your teaspoon of oil.

Ÿ Add your egg and allow it to spread at the bottom of the pan.

Ÿ Let it cook for 3 minutes, then put the ugu and tomatoes and pepper

mixture on top of the first half of the egg.

Ÿ Gently fold the the other other half over the pepper and ugu filling

and allow to cook for 3 more minutes.

Ÿ Serve Warm

VEGETABLE OMELLETE BREAKFAST

Prep Time: 15 Minutes Calories: 310 Calories (APPROX) Serves: 1



INGREDIENT

Ÿ 2 large eggs (lightly beaten)

Ÿ 1/2 sized avocado pear (Mashed)

Ÿ 2 slices of brown bread

Ÿ 1 teaspoon of olive/coconut oil

Ÿ 2 pepper & Onion

Ÿ Seasoning & Salt

PREPARATION

Ÿ Put a teaspoon of olive/coconut oil in a fry pan and place over

medium heat. Chop your pepper/tomatoes and Onions and

put in the fry pan. Add the egg to the fry pan. Put a pinch of Salt

& Seasoning to taste and cook until it is set.

Ÿ Spread the avocado paste (from mashed) on the first piece of

brown bread. Then top it with the egg and put the second slice

on top of it.

Serve and Enjoy!

EGG & AVOCADO BREAKFASTPrep Time: 15 Minutes Calories: 329 Calories (APPROX) Serves: 1



INGREDIENT

Ÿ 1/2 cup of Oatmeal

Ÿ 1 Egg

Ÿ ¼ teaspoon pinch of baking powder

Optional: 2 or 3 raisin to sweeten ( Dried Grapes)

PREPARATION

Ÿ Measure out 1/2 cup of oatmeal and put into a dry blender (Clean it if

wet)

Ÿ Blend the Oatmeal until its fine, then put it in a bowl. Break the egg

into the bowl. Add 1/4 cup of water and your resin if you choose to.

Then mix it together.

Ÿ Add your pinch of baking powder to make it fluffy. Out your non stick

fry pan on a cooker and once it is dry, reduce it to low heat. Make sure

it remains on low eat throughout.

Ÿ Pour the mixed content of the bowl into the fry pan. After two

minutes, the underside of the pancake would have thickened, just flip

it over and leave for another two minutes. After 2 minutes, this

pancake should be done. You can now serve and Enjoy!

OAT MEAL PANCAKEPrep Time: 20 Minutes Calories: 329 Calories (APPROX) Serves: 4



INGREDIENT

Ÿ 1 cup brown beans – remove the husk

Ÿ 1 red bell pepper (tatashe)

Ÿ Medium onion

Ÿ 1 egg

Ÿ 2 tablespoon coconut or olive oil

Ÿ Salt to taste

Ÿ Thyme and ginger

Ÿ Aluminium pan or moi moi leaves

PREPARATION

Ÿ Soak the beans until soft (overnight).

Ÿ Drain the water, add the beans, red pepper and onion, 2 cups of water

and blend it into a smooth paste.

Ÿ Pour the mixture into a bowl, add your coconut oil. Break your egg and

add the egg into it. Add Maggi seasoning and salt to taste

Ÿ Whisk or stir with a spoon until it’s smooth and then make portion

with aluminium bowls or with the leaves.

Ÿ Then put in a pot and steam for 30 minutes.

MOI MOIPrep Time: 60 Minutes Calories: 196 Calories (APPROX) Serves: 2



INGREDIENT

Ÿ Millet Pap Flour

Ÿ 2 cups of water

Ÿ 1 teaspoon honey (optional)

PREPARATION

Ÿ Whisk 20g of millet flour into a small bowl of water and stir until

smooth.

Ÿ Put water in a kettle to boil. Stir the mix of millet flour very well

(to avoid any settling to the bottom) and pour boiling water

slowly and stirring at the same time.

Ÿ Once the mixture thickens, stop putting water and stir

continuously.

Ÿ If too thick, add a little bit more boiling water. Pour in a clean

bowl and serve with a little bit of honey and Enjoy!

MILLET PAPPrep Time: 20 Minutes Calories: 158 Calories (APPROX) Serves: 1



INGREDIENT

Ÿ 1 medium plantain

Ÿ 2 tablespoon of Vegetable Stew (check stew cookbook)

PREPARATION

Ÿ Without peeling your plantain, cut it into four smaller pieces

and rinse.

Ÿ Put into a pot and add 1-2 cups of water and allow to boil on

medium heat.

Ÿ Once cooked, served with Vegetable Stew (as shown in the

stew cookbook)

BOILED PLANTAIN WITH VEGETABLE STEW

Prep Time: 20 Minutes Calories: 294 Calories (APPROX) Serves: 2



INGREDIENT

Ÿ 1 cup of beans (unpeeled – soaked overnight)

Ÿ 1 grated pepper (atarodo)

Ÿ 1 egg

Ÿ ½ medium onion

Ÿ 1 tablespoon of olive oil

PREPARATION

Ÿ Blend the beans into a thick paste with blender and ½ cup of water.

Ÿ Pour the beans into a bowl and add your pepper, onion and then

break the egg into it and stir until smooth.

Ÿ Put a fry pan on cooker on medium heat and add a little olive oil

into it.

Ÿ Pour about 1/3 of the bean mixture into the pan until it spreads

evenly.

Ÿ Then once there is bubbles, use a flat spoon to flip it over to the

other side until it’s sparingly golden.

Ÿ Then put on a plate.

Ÿ Repeat same process for the rest of the batter until it’s fully done.

Ÿ Serve and enjoy.

AKARA ( BEAN CAKE)Prep Time: 15 Minutes Calories: 400 Calories (APPROX) Serves: 2



Some Other Meals That You can eat as breakfast includes…

Green Smoothie (check the smoothie Cookbook)

Water Melon Smoothie (check the smoothie Cookbook)

Tropical Smoothie (check the smoothie Cookbook)

Fruit Salad ( Check Salad Cookbook)



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Breakfast Meals - Weight Loss CookbookIf you want to lose weight, breakfast is the most important meal that you have to take because it will ensure that you don’t starve and end