A good breakfast doesn't need to be heavy. Each of these comes in under 400 calories, uses everyday food, and is listed from lightest to heaviest.
- 1.A wrap of moi moi (218 kcal): Moi Moi, 1 wrap (200g)
- 2.Pap with akara (222 kcal): Pap / Akamu / Ogi, 1 bowl (300g) + Akara, 3 balls (60g)
- 3.Yoghurt and banana (229 kcal): Yoghurt (plain), 1 cup (200g) + Banana, 1 medium (120g)
- 4.Boiled yam with an egg (251 kcal): Boiled Yam, 4 slices (200g) + Egg, 1 large (50g)
- 5.Sweet potato with two eggs (279 kcal): Sweet Potato (boiled), 1 medium (150g) + 2 × Egg, 1 large (50g)
- 6.Agege bread with an egg (283 kcal): Agege Bread, 2 slices (80g) + Egg, 1 large (50g)
- 7.Custard with akara (327 kcal): Custard, 1 bowl (300g) + Akara, 3 balls (60g)
- 8.Boiled yam with egg sauce (399 kcal): Boiled Yam, 4 slices (200g) + Egg Sauce, 1 serving (150g)
The breakfasts with eggs, moi moi or akara tend to keep you full for longer, because of the protein. Pap and custard on their own are light but mostly carbohydrate, which is why they are paired with akara here.
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Figures are estimates for typical home-cooked portions, from measured Nigerian portion studies, USDA FoodData Central and the FAO/INFOODS West African food tables. Not medical advice.
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