Meal Prep Calculator Nigeria — Weekly Shopping List & Budget
Plan your weekly Nigerian meal prep. Calculate shopping list quantities and food budget for your family based on people, meals per day, and days.
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Frequently Asked Questions
How do I meal prep Nigerian food for a week?
Cook grains (rice, beans, yam) in large batches and portion into containers. Prepare a large pot of stew/soup on Sunday to last 3–4 days. Pre-cook and freeze proteins (chicken, beef) that can be reheated quickly. Store cooked jollof rice for up to 4 days in the fridge. Soups keep 3–4 days refrigerated and up to 1 month frozen.
What is the cheapest Nigerian food to meal prep?
Most budget-friendly meal prep options: beans (oloyin/honey beans) with plantain, eba or amala with vegetable soup, rice and beans (waakye-style), yam porridge (asaro), and jollof rice with chicken. These provide good nutrition at low cost. Buy grains and legumes in bulk (10–25kg bags) for significant savings.
How much does a week of food cost for one person in Nigeria?
A week of home-cooked Nigerian food typically costs: Budget — ₦5,000–₦8,000/week (beans, rice, simple stew). Standard — ₦10,000–₦18,000/week (varied meals, regular protein). Comfortable — ₦20,000–₦35,000/week (chicken/beef every day, fresh vegetables, fruits). Prices are higher in Lagos and Abuja.
How do I calculate food quantities for weekly meal prep?
As a guide per person per week: rice 1–1.5 kg (dry), beans 500g–1kg, protein (chicken/beef) 1–2kg, vegetables 1–2 bunches, cooking oil 200–400ml. For a family of 4, multiply by 4 and adjust by about 0.7 (economies of scale mean you use slightly less per person in larger batches).