### *Preamble* Greetings to you all, this is @luchyl's food blog. *As humans, we all need food to survive. Although each of us has varieties of food we like eating, the most important thing is to eat right and healthy. So in this post, I would be sharing with us the all about the five meals that I enjoyed within the week. Happy reading* #### Meal 1: Jellof Rice Garnished With Spinach Veggies Plus A Side Banana ![IMG_20221007_073515_156.jpg](https://cdn.steemitimages.com/DQmc9GqUUXYFtxmQ6oSm7mxKwByd1KhD93Xt2yyQzEkUXQN/IMG_20221007_073515_156.jpg) I'm sure everyone like eating rice, I do so too especially jellof rice and I equally like adding veggies to it. So this meal was what I had for breakfast and it was so tasty and equally healthy. The food make up includes; * Rice which contains nutrients like carbohydrates, folic acid, Vitamins B, magnesium, potassium, selenium, fiber, iron, fats, protein etc. * Vegetable oil which contains monosaturated and saturated fats, vitamins B1, B3, A, sodium etc. * Tomatoes having folate, Vitamins C, K, potassium, beta-carotene, flavonoids, lycopene antioxidant, sodium etc. Banana which contains dietary fiber, calories, potassium, sugar, protein, vitamin C etc. * Other ingredients are pepper, salt, seasonings, beef, crayfish, spinach vegetables, ginger, garlic, water. I prepared the meal and the cost is about ₦2,000 (20.26 Steem) #### Meal 2: Fruit Smoothie ![img_1665143317184_2.jpg](https://cdn.steemitimages.com/DQmX8KxpSQuo6Sh3bnW4Bxe6vDT72sRtWXAFu9ZdncuwjBj/img_1665143317184_2.jpg) Our bodies need fruits because they contain so many essential nutrients that are important to the body. I love eating fruits, Infact most times I diet on fruits. Evening came and I needed something light for dinner so I made this low budget simple fruit smoothie and it was so yummy 😋. The make up of the meal are; * Banana which is a rich source of calories, dietary fiber, potassium, sugar, protein, vitamin C, carbs etc. * Cucumber has water, carbs, vitamins K, fiber, magnesium, sodium, pantothenic acid etc * Groundnut which is high in potassium, calcium, Vitamin B, phosphorous, dietary fiber, carbs, fat, protein etc. I spent ₦500 (5 Steem) in preparing it #### Meal 3: Roasted Plantain and Yam With Sauce ![IMG_20221007_150325_723.jpg](https://cdn.steemitimages.com/DQmQPAUV2KW1W6mupwFvd1DAiT3cycsxqqfbvykS4P3tc9o/IMG_20221007_150325_723.jpg) I needed to balance my meal with a source of iron and unripe roasted pIantain came to the rescue, I also added a little yam to it. I like unripe plantain a lot and can eat it whether porridge, roasted or fried like chips. This meal is so nutritious as it contains essential nutrients like potassium, magnesium, calcium, vitamins A, B6 & C, fiber, carbs, protein etc which are gotten from the plantain. Also the yam is a rich source of dietary fiber, carbohydrates, vitamins A, C, E, K, calories, protein etc. There are also palm oil, utazi veggies, salt, onion, pepper in the meal which are equally good for the body. This meal was for lunch and I bought it from a bole vendor near my office at the cost of ₦500 (5 Steem) #### Meal 4: Agidi with Chicken Peppersoup ![img_1665143196399_2.jpg](https://cdn.steemitimages.com/DQmdcbfx1xH3h3qP7i5baYcL26a965t5s7c4daWyvtKRvgJ/img_1665143196399_2.jpg) The weather has been very cold so to get warmth I opted for this yummy delicacy. Ah, immediately I finished eating it, my body warmed up, my runny nose cleared and I was able to sleep for the night. Generally, peppersoup is so nutrious as it's prepared with so many herbs and local spices like ehuru (calabash nutmeg,), nchuanwu (scent leaf), uziza, utazi, ụda, uhiokirihio, etc. depending on one's preference, and all of these contain so many essential nutrients. * The Agidi (Eko in Yoruba) contains carbohydrates, riboflavin, pantothenic acid and thiamin etc. Agidi is very good for children, the aged ones and sick people as it has a high source of energy supply. * Coming to the chicken, you will find, calories, fats, vitamins B6, B12, niacin, and minerals like magnesium, selenium and zinc etc. #### Meal 5: Watermelon Garnished With Groundnut And Greek Yogurt ![IMG_20210427_173826.jpg](https://cdn.steemitimages.com/DQmXjVemiHnkSoM5w4te8hXZ1JySt9y96yqgv4EgB4Cvu9f/IMG_20210427_173826.jpg) Watermelon is one of my favorite fruits and this was for breakfast. * If you like eating watermelon, you are sure to get so many nutrients contained in them like pottasium, magnesium, citrolline amino acid, vitamins A & C, etc, with lots of water contents and low sugar etc. * In greek yogurt you will find calories, riboflavin, carbs, protein, fats, calcium, magnesium etc and they all help to maintain the health of the skeletal system. * Finally the groundnut in the meal was to add flavor and make it a bit balanced since it contains protein, fats, potassium, calcium, Vitamin B, phosphorous, dietary fiber, carbs, etc. #### End These are the five meals that I had within the week and of a fact, I enjoyed all of them. They were nutritious, healthy and didn't cost much to prepare.