This weekly meal plan is a 5-day menu that is based on the principles of the traditional African diet, and features the common foods of African heritage.This week, its mostly vegetarian and features okra which is now in season. Click on the meal links for printable recipes, then print the meal plan and shopping list at the bottom of this post.



Black-Eyed Peas Veggie Burger A flavoursome and spicy black-eyed peas veggie burger to kick off our meatless Monday.



Baked Orange-Glazed Salmon: Salmon fillets are marinated in orange and ginger, then baked until perfectly tender.


Black-Eyed Peas and Sweet Corn Salsa: Simple, flavoursome, healthy!


west-african-peanut-and-coconut-curry-recipeWest African Peanut Curry: Nutty, Aromatic 


Spicy Nigerian Okra Soup: Serve it with steamed fish as in the recipe or leave out the fish for a vegetarian option.

Meal Plan Shopping List

meal-plan shopping list

Meal Plan Tips

If you would like a side dish with Monday’s Veggie Burger, try a fresh green or mixed salad.

Tuesday’s Salmon can be served with a side dish of steamed mixed vegetables in season. Experiment with Artichokes or Zucchini.

Thursday and Friday’s meals call for rice as a side dish. Make the enough rice for leftovers on Thursday, then just warm the leftover rice on Friday. To keep it gluten-free, substitute the rice for millet.