Nigerian Keto Diet Plan

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Written by Brenda Peralta, Registered Dietitian and medically reviewed by Abby Courtenay

Imge of Nigerian Keto Diet Plan



Following a ketogenic diet can be challenging for anyone, and where you live can have a big impact on the foods that are readily available. 

If you are from Nigeria, you might be having a hard time since many of the foods around you are high in carbs (yams, rice, potatoes, grains). 

However, there is a way of following a Nigerian keto plan. 

In this article, we will cover how to follow a ketogenic meal plan with foods you can typically find in Nigeria. 

Learn the benefits and drawbacks of this type of diet, how to start following this plan, foods to eat and to avoid, a shopping list, and a one-day plan for you to start on your journey to healthy low-carb eating.


What is the Nigerian keto meal plan?

It is a low-carb, moderate protein, and high-fat diet that reduces your carbohydrate or glucose intake to help you create a ketosis state. 

When you eat less carbs, your body needs to adapt to create a new energy source. It enters ketosis so that it can break down fats into ketones to use for energy. So instead of using carbohydrates, your body is burning fat for fuel. 

You reduce your carbs to provide 5 to 10% of your calories. Meanwhile, 20% comes from proteins, and 70 to 80% comes from fats. 

This specific plan focuses on foods and dishes you can typically find in Nigeria. 

Please note that this plan is not intended for pregnant or nursing women, or insulin-dependent people.  


Benefits of a Nigerian keto meal plan

There are several possible benefits of following a Nigerian keto plan. Here is a list of the positive effects you may experience. 

  • Weight loss. One of the most popular benefits of a ketogenic diet is that it is a powerful weight loss technique. 
  • Higher energy levels. In the beginning, you might experience a decrease in your energy levels, but after your body adapts, people often report more stable energy levels throughout the day, instead of having peaks and crashes. 
  • Improved sleep
  • Reduction in appetite and cravings. During the first days, you might have more cravings, but after your body adapts to ketosis, you usually experience less hunger and stop craving sugar and other carbs.
  • Decreased risk of chronic illness. There can be a reduction in chronic illnesses like diabetes and heart disease, especially if excess weight is lost and provided that you focus on eating whole foods that are minimally processed. You also want to focus on eating healthy plant-based fats and limiting saturated fats 


Drawbacks of a Nigerian keto meal plan 

While there are many good reasons to use this plan, there are also some drawbacks you need to consider before changing to this eating style. Here is a list of the most common side effects you might encounter. 

  • Keto flu. During the first couple of days, while your body adapts to using ketones for energy, you might experience nausea, stomach cramps, fatigue, a foggy brain, and headaches. 
  • Nutrient deficiency. Since you remove or limit many foods from your diet, you might experience nutritional deficiencies. To avoid this, make sure to include different foods throughout the day, including lots of vegetables, to get different nutrients. 
  • Constipation. Carbs are a main source of fiber, so when you reduce them, you often significantly reduce your fiber intake. Fiber helps you to have good bowel movements. To prevent constipation, include several non-starchy vegetables to ensure you get enough fiber. 
  • Unsustainable. For some people, this type of eating plan might not be sustainable. Social events and eating out might become challenging. This increases the risk of giving up in the middle of the eating plan. 


How to start the Nigerian keto meal plan

Before you decide to try this plan, first, you need to ask your healthcare provider if it is right for you. If they approve, you can start following the Nigerian keto plan. 

  1. Calculate your calories. First, determine how many calories you need for the day. Weight loss works when you consume fewer calories than your body needs. Once you know your maintenance calories, decrease them by 20% to have a caloric deficit. Alternatively, if you want to gain weight with keto, you’ll want to increase so you have a calorie surplus.
  2. Calculate your macros. Once you know how many calories you need, you need to figure out how many grams of each macro you need (carbs, proteins, and fats). Remember that a traditional keto diet is when you have 5-10% carbs, 20% protein, and 70-80% fats. Our keto calculator will help you calculate your calories and macros.
  3. Plan your meals. Once you know what macronutrients you need for the day, make sure to plan for the day and the week. This will allow you to stay on top of things and make sure you follow the ketogenic guidelines and stay on track. 




Foods to eat and avoid

Before we dig into the shopping list and a one-day keto meal plan, we need to determine which foods you can consume and which you need to avoid. 

Let’s talk about those foods you want to focus on. 

Fats are the main energy source in your body on keto. Thus, the main foods you should include in your diet are fats. 

Some of the most common fat sources are avocado, nuts, seeds, olive oil, olives, butter, and ghee. Focus on more fat sources from plant sources (like avocado, nuts, and seeds) instead of animal sources (like butter, ghee, lard, and tallow) since they are healthier for your heart. 

The other food source you need to focus on is proteins. Proteins are essential since they help support your muscle mass, increase your metabolism, and increase your satiety levels. You can include protein sources: eggs, Greek yogurt, chicken, meat, pork, and fish

One of the foods you need to be careful with is carbs. However, when it comes to non-starchy vegetables, you want to consume them in larger amounts since they are lower in carbs and higher in fiber and provide you with key nutrients. Make sure to include at least three different colored vegetables per day to get various nutrients for the day and the week. 

Now, let’s talk about those foods you need to avoid. 

As mentioned before, you need to be careful with carb consumption. Foods high in carbs like potatoes, rice, legumes, and other grains should be avoided to prevent going overboard on your daily carb requirements. 

Foods high in sugars like cookies, sweets, cakes, and pastries are very high in calories and carbs, which can affect your ketosis levels. 

You can consume some fruits in moderation as long as you know the portion size and how many grams of carbs they provide. 


Shopping list

Now that you know which foods you need to eat and which ones to avoid. It is time to go grocery shopping and stock up your fridge and pantry! 


  • Avocado oil
  • Butter
  • Ghee
  • Beef tallow
  • Cocoa butter
  • Macadamia, peanuts, almonds
  • Chia seeds, hemp seed, and flax seeds
  • Olive oil
  • Coconut oil
  • Coconut meat 
  • MCT oil
  • Mayonnaise 


  • Beef
  • Fish
  • Seafood
  • Frog
  • Goat
  • Lamb
  • Chicken 
  • Duck
  • Poultry 
  • Turkey 
  • Veal 
  • Organ meats
  • Eggs
  • Greek yogurt 
  • Limit or moderate intake of processed meats, like bacon and sausage


  • Asparagus
  • Artichokes
  • Broccoli
  • Cauliflower
  • Cabbage
  • Celery 
  • Cucumber 
  • Garlic
  • Leeks
  • Okra
  • Onions
  • Pumpkin
  • Spinach
  • Peppers
  • Leafy greens


  • Berries
  • Lemon
  • Apples (small amounts)

On occasion you can include some lentils or beans as long as you are careful to have a small portion size. 


1-day sample meal plan

Here is a one-day plan to help guide you on what a Nigerian keto meal plan looks like. 

  • Breakfast: Nigerian curried scrambled eggs
  • Morning snack: Avocado with carrots
  • Lunch: Egusi soup
  • Evening snack: Raspberries with pumpkin seeds
  • Dinner: Lamb with almond flour fufu with cooked vegetables

2,120 calories | Total macros: 45 g net carbs – 118 g protein – 159 g fats

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Nigerian scrambled eggs Eggs 3 units 215 1.1 18.9 14.2
  Olive oil 1 tablespoon 120 0 0 13.6
  Curry powder 1 teaspoon 6 0.1 0.3 0.3
  Cherry tomatoes 1/2 cup 14 1.6 0.4 0
  Onionxx 1 slice 15 3 0.4 0
  Green pepper 1 tablespoon 2 0.3 0.1 0
Calories Net Carbs Protein Fat            
372 6.1 g 20.1 g 28.1 g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Avocado with carrots Avocado 1/2 fruit 182 3.4 3.4 15.4
  Carrots 1/2 cup 22 3.7 0.5 0.1
Calories Net Carbs Protein Fat            
204 7.1 g 3.9 g 15.5 g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Egusi soup Goat meat 100 g 109 0 20.6 2.3
  Catfish 3 oz 101 0 12.9 5.1
  Crawfish 2 oz 45 0 9.4 0.6
  Habanero pepper 2 tablespoons 10 2 0 0
  Onion 1 slice 15 3 0.4 0
   Red pepper 1 tablespoon 3 0.4 0.1 0
   Spinach 1 cup 7 0.4 0.9 0.1
   Tomato 1/2 cup 12 1.8 1.8 0.3
   Palm oil 1 tablespoon 120 0 0 13.6
   Egusi seeds 25 g 140 3.5 7 12.2
Calories Net Carbs Protein Fat            
562 11.1 g 53.1 g 34.2 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Raspberries and pumpkin seeds Raspberries 1/2 cup 32 3.3 0.8 0.4
  Pumpkin 1 oz 158 1.3 8.6 13.9
Calories Net Carbs Protein Fat            
190 1.3 g 9.4 g 14.3 g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Lamb with almond flour fufu and cooked vegetables Almond flour 50 g 303 7.1 10.7 26.8
  Psyllium husk 9 g 0 3 0 0
  Lamb 4 oz 319 0 18.8 26.4
  Garlic 1 clove 4 1 0.2 0
  Onion 1 slice 15 3 0.4 0
  Bell peppersxx 100 g 31 5.4 0.9 0.1
  Olive oil 1 tablespoon 120 0 0 13.6
  Broccoli 1 cup 30 1.9 2 0.3
Calories Net Carbs Protein Fat            
792 19.5 g 31 g 66.9 g            
DAILY TOTALS   2,120 cal 45 g net carbs 118 g protein 159 g fat




Nigerian Keto meal plan FAQ

If you still have questions related to the Nigerian keto plan, here is where you can go over them. 

Protein options like meats (all animals and all parts, including organ meats), chicken, seafood, fish, and eggs are low in carbs. 

You can also include low-carb vegetables like mushrooms, leafy greens, onions, and bell peppers. 

Nuts and seeds are also encouraged to have since they have healthy fats. 

Fufu is made from starchy foods like cassava, plantains, or yams. So, yes, fufu is high in carbs. 

1 cup of cooked fufu has 73 grams of net carbs, which is more than most people should eat in a whole day on a keto diet. 

Instead, try making a low-carb fufu using cauliflower, cabbage, coconut , or almond flour. 

It depends on how many of these melon seeds you eat. 50 grams of milled Egusi seeds has 7 grams of carbohydrates. This amount would usually be okay on keto, though it depends on your personal macros.

Pay attention to your serving size. For example, if you use 2 cups (300g) of ground egusi seeds in a soup that serves 6 people, each person will have 50 g, amounting to 7 g of carbs per person from the seeds, plus the carbs from other ingredients in the soup.

No, since this powder is made from the starchy vegetable cassava, garri is high in carbohydrates and should be avoided for a ketogenic diet. Just ¼ cup could have more than 20 grams of carbs. 

Yes, also known as okro or gumbo, okra is an excellent choice for keto. low in calories and full of nutrients like fiber, magnesium, vitamin A, and vitamin C. 

In 100 g of cooked okra, you get only 2 grams of net carbs, which makes it one of the best keto-friendly vegetables you can have. 

Here are some keto-friendly Nigerian dishes you can add while following a ketogenic meal plan. 

  • Cauliflower fufu 
  • Chicken stew 
  • Efo Riro
  • Keto Native Jollof Rice
  • Ogbono soup 


Other types of ketogenic diets