The African Heritage Diet Plan

What Is It?

The African Heritage Diet uses the knowledge of traditional diets from Western and Central Africa, South America, The Caribbean, and the American Southeast. It has many proven health benefits including but not limited to the following: decrease the risk of heart disease, stroke, high blood pressure, cancers, asthma, glaucoma, and kidney disease, help treat or avoid diabetes, promote healthy children, reduce depression, and encourage a healthy weight.

The African Heritage Diet is easily adaptable, unrestrictive, and encourages a diverse daily food intake of nutrient-rich leafy greens, whole grains, vegetables, fruits, herbs and spices, beans, nuts, & root plants. It includes regular consumption of nutritious fish and seafood. This diet includes eggs, meat and poultry products, healthy oils, and occasional dairy products in small amounts, but it seeks to limit the consumption of sweets.

Day 1

BREAKFAST: Baked Plantain and Egg Frittata is a healthier version of a delicious, traditional breakfast from West Africa.

LUNCH: Ethiopian Red Lentil Stew is a wonderfully filling lunch option for everyone, including vegans! If desired, serve with brown rice or injera, a traditional spongy flatbread.

DINNER: Enjoy Stewed Shrimp and Spinach for a tasty, warm dinner.

Day 2

BREAKFAST: Warm and enjoy leftovers from yesterday’s Baked Plantain and Egg Frittata.

LUNCH: This Caribbean Inspired Quinoa and Beans Bowl is a lighter version of a Caribbean meal. For extra protein, feel free to top with chicken or shrimp!

DINNER: Serve your leftovers from yesterday’s Ethiopian Red

Lentil Stew with Ethiopian Collards for a nutritious and filling meal.

Day 3

BREAKFAST: Quickly prepare and enjoy this Jamaican Corn Meal Porridge as a tasty variation of your typical oatmeal, and top with fresh fruit as desired.

LUNCH: Kachumbari is a delicious East-African-inspired salad. Light but filling, it is the perfect, fresh lunch on the go!

DINNER: Enjoy this tasty Caribbean-seasoned chicken entrée and serve with any leftovers from the previous days or atop a bed of leafy greens.

Day 4

BREAKFAST: Warm-up yesterday’s Jamaican Corn Meal Porridge and top with fresh fruit as desired.

LUNCH: Enjoy warm leftovers from last night’s chicken dinner alone or atop a salad filled with your favorite vegetables.

DINNER: Prepare this simple but tasty recipe for a warm, comforting night in. Stuffed Baked Plantains may be prepared with your preferred choice of protein.

Day 5

BREAKFAST: Nigerian-inspired scrambled eggs make for a wonderfully filling breakfast.

LUNCH: Warm and serve your leftover Stuffed Baked Plantains for an easy lunch or prepare another serving of Kachumbari from earlier in the week.

DINNER: Enjoy this tasty Caribbean-seasoned chicken entrée and serve with any leftovers from the previous days or atop a bed of leafy greens.

Day 6

BREAKFAST: Overnight Oats with plum and almonds makes the perfect to start your day. Prepare more than one serving for the following morning.

LUNCH: This North African inspired salad provides a nutritious and filling mid-day meal. Tip: Try preparing the dressing the night before.

DINNER: Enjoy this lighter take on Shrimp and Grits for a rich and satisfying supper.

Day 7

BREAKFAST: Enjoy your second serving of Overnight Oats with plum and almonds for an energizing and filling morning meal.

LUNCH: Warm-up last night’s Shrimp and Grits for a delicious and nutritious lunch!

Remember that diets should be more than just meals.

Traditionally, meal-times were shared among families and friends. Try to unite your diet and lifestyle by making mealtimes a time to connect with others and relax and enjoying physical activity.

DINNER: Prepare this healthier version of a traditional Seafood Gumbo. Make sure to plan ahead to allow time for t