Cookwith - West African High-Protein Meal Prep Trio (2000 Calories)

Ingredients

• BREAKFAST:
• 3 large eggs
• 1/2 cup liquid egg whites
• 1/2 cup plain Greek yogurt
• 1/2 cup diced mango (or pineapple)
• 1/3 cup cooked millet (or old-fashioned oats)
• 1 tsp chia seeds
• 1/2 tbsp honey
• 1 tsp red palm oil or olive oil
• 1/4 tsp ground alligator pepper or black pepper
• LUNCH:
• 6 oz grilled suya-spiced chicken breast (use suya spice blend: ground peanuts, paprika, cayenne, ginger, garlic powder, onion powder, and salt)
• 1 cup cooked fonio (or quinoa)
• 1 cup roasted okra slices
• 1/2 cup cherry tomatoes, halved
• 1/4 cup shredded carrots
• 2 tbsp groundnut sauce (see step)
• 1 tbsp fresh lime juice
• Salt and pepper, to taste
• DINNER:
• 6 oz grilled salmon fillet with yaji (suya) dry rub
• 1/2 cup cooked jollof brown rice (brown rice sautéed with tomato paste, onion, bell pepper, and mild chili)
• 1 cup sautéed ugu (fluted pumpkin leaves) or spinach
• 1/2 cup roasted sweet potato cubes (tossed with smoked paprika)
• 1/4 cup diced cucumber
• 1 tbsp roasted egusi (melon) seeds or pumpkin seeds
• 1 tbsp spicy shito or ata din-din (West African chili sauce)