| Early morningSaa 12 alfajiri · 6:00 am | - Cinnamon and lemon water1 glass
| | | - Turmeric, black pepper, ginger and lemon water1 glass
| - Warm clove, cinnamon and lemon water1 glass
| - Ginger and lemon water1 glass
| - Turmeric, black pepper, ginger and lemon water1 glass
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| BreakfastSaa 1–2 asubuhi · 7–8 am | - Sugar-free whole maize porridge (uji wa dona)1 cup (250 ml)
- Boiled egg1 egg
| - Sugar-free spiced tea (lemongrass, ginger, cardamom, etc.)
- Boiled taro (gimbi)1 palm-size taro
- Kachumbari (tomato and onion salad)1 cup
| - Milk1 cup (250 ml)
- Boiled egg1 egg
| - Sugar-free spiced tea (lemongrass, ginger, cardamom, etc.)
- Boiled cassava2 pieces
- Kachumbari (tomato and onion salad)1 cup
| - Sugar-free whole maize porridge (uji wa dona)1 cup (250 ml)
- Peanuts1 handful
| - Chicken soup
- Cooking banana1 banana
- Leafy greens1 cup (250 ml)
| - Sugar-free spiced tea (lemongrass, ginger, cardamom, etc.)
- Sweet potato1 piece, half palm-size
- Kachumbari (tomato and onion salad)1 cup (250 ml)
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| Morning snackSaa 4–5 asubuhi · 10–11 am | - Peanuts1 handful
- Cucumber
- Grapes10–15 grapes
| - Plain yoghurt (mtindi)1 glass
| - Pumpkin seeds1 handful
- Grapes10 grapes
- Cucumber
| - Cashew nuts10 nuts
- Cucumber
- Grapes10 grapes
| - An orange or a pear1 fruit
| - Peanuts or pumpkin seeds
- Grapes10 grapes
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| LunchSaa 7–8 mchana · 1–2 pm | - Ugali½ cup (1 cup if you do heavy physical work)
- Fishpalm-size
- Leafy greens1–1½ cups
| - Brown rice½–1 cup
- Beans½ cup
- Leafy greens1–1½ cups
| - Cooking bananas2 bananas
- Fish1 palm-size piece
- Leafy greens1 cup (250 ml)
| - Whole maize ugali½–1 cup
- Fishpalm-size
- Leafy greens1–2 cups
| - Brown rice½–1 cup
- Beans½ cup
- Leafy greens1–2 cups
| - Makande (whole maize, beans and carrot)½–1 cup
- Beans½ cup
- Leafy greens1–2 cups
| - Whole maize ugali½–1 cup
- Dagaa (small dried fish)½–1 cup
- Leafy greens1–2 cups
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| Afternoon snackSaa 9–11 jioni · 3–5 pm | - Plain yoghurt (mtindi)1 glass
| | - Milk with turmeric, black pepper and cinnamon1 glass
| - An orange, or beetroot, carrot and apple juice with 1 tablespoon of olive oil
| - Cucumber, mint, apple and ginger juice1 glass
| - Cucumber, or baobab (ubuyu) juice with choya
| - Milk with turmeric, black pepper and cinnamon1 glass
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| DinnerSaa 12–1 usiku · 6–7 pm | - Boiled cooking bananas2 bananas
- Fish1 palm-size piece
- Leafy greens1 cup (250 ml)
- 1 hour after dinner: cinnamon and clove water1 glass
- 45 minutes before sleep: garlic3 cloves
| - Cassava and taro stew (futari)1–2 serving spoons
- African eggplant (nyanya chungu)1 cup
- Meat3 matchbox-size pieces
- 1 hour after dinner: cinnamon and clove water1 glass
- 45 minutes before sleep: garlic3 cloves
| - Ugali½–1 cup
- Dagaa (small dried fish)½ cup
- Leafy greens1–2 cups
- 1 hour after dinner: cinnamon and clove water1 glass
- 45 minutes before sleep: garlic3 cloves
| - Boiled cassava1 piece, half palm-size
- Boiled fish
- 1 hour after dinner: cinnamon and clove water1 glass
- 45 minutes before sleep: garlic3 cloves
| - Cooking bananas2 bananas
- Meat3 matchbox-size pieces
- African eggplant (nyanya chungu)1 cup (250 ml)
- 1 hour after dinner: cinnamon and clove water1 glass
- 45 minutes before sleep: garlic3 cloves
| - Ugali½ cup
- Boiled or baked fish
- Okra, tomato, carrot and onion with peanut butter1 cup
- 1 hour after dinner: cinnamon and clove water1 glass
- 45 minutes before sleep: garlic3 cloves
| - Brown rice with green peas and carrot½ cup
- Beans½ cup
- Leafy greens1 cup
- 1 hour after dinner: cinnamon and clove water1 glass
- 45 minutes before sleep: garlic3 cloves
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