In a country where chai with sugar and chapati are daily staples, cutting sugar and wheat may sound daunting. Yet, this change offers a fresh route to cleaner living, stable energy, and better digestion.
The menu below draws from Kenya’s rich food heritage — sweet potatoes, ndengu, sukuma wiki, omena, pumpkin, and arrowroot — showing that healthy eating doesn’t have to abandon flavour or culture.
Free from processed sugars and wheat flour, this plan relies on natural starches, proteins, vegetables, and healthy fats. Each meal is balanced to sustain you throughout the day while easing sugar cravings. Herbs, lemon, and spices replace sauces and seasonings high in additives.
Over a week, you’ll notice lighter digestion, sharper focus, and renewed energy — all from everyday Kenyan foods.
Day 1 – Monday
Breakfast:Boiled sweet potatoes with avocado
Recipe:
Boil peeled sweet potatoes until tender. Serve warm with sliced ripe avocado and a pinch of salt or lime juice.
Drink: Sugar-free black tea with lemon.
Snack: Roasted groundnuts.
Lunch:Grilled tilapia with sukuma wiki and pumpkin mash
Recipe:
Grill a whole tilapia brushed with olive oil, garlic, and lemon.
Steam sukuma with onions and tomatoes, no oil.
Boil pumpkin, mash with a little butter and salt.
Dinner:Minced beef stew with cabbage and arrowroots
Recipe:
Sauté onions, garlic, tomatoes, and minced beef. Add herbs (thyme, coriander).
Serve with steamed cabbage and boiled arrow roots.
Day 2 – Tuesday
Breakfast:Two boiled eggs with fresh fruit salad (pawpaw, watermelon, banana).
Drink:Herbal tea (ginger or hibiscus).
Snack: A handful of cashew nuts.
Lunch:Lentil stew (kamande) with kachumbari
Recipe:
Boil lentils till soft. Add onions, garlic, tomatoes, coriander, and turmeric.
Serve with kachumbari made from tomato, onion, and lemon juice.
Dinner:Grilled chicken with stir-fried managu
Recipe:
Grill marinated chicken (garlic, lemon, pepper).
Stir-fry managu in olive oil with onions and a bit of milk for creaminess.
-Day 3 – Wednesday
Breakfast:
Millet-amaranth uji (no sugar)
Recipe:
Mix 2 tbsp millet flour + 1 tbsp amaranth flour with water, cook while stirring, flavour with cinnamon.
Snack:Fresh fruit or a few almonds.
Lunch:Red beans with spinach and mashed matoke
Recipe:
Cook beans with onions and tomatoes.
Boil matoke, mash with olive oil and salt.
Steam spinach and serve on the side.
Dinner:Fried omena with sukuma and avocado
Recipe:
Fry omena till golden in minimal oil, add tomato and onion.
Serve with sukuma and avocado slices.
Day 4 – Thursday
Breakfast:Boiled cassava with black tea (no sugar)
Snack: Roasted pumpkin seeds.
Lunch:Goat meat stew with pumpkin and cucumber salad
Recipe:
Slow-cook goat meat with onion, garlic, and tomato until tender.
Boil pumpkin cubes till soft; season lightly.
Serve with cucumber and tomato salad dressed with lemon.
Dinner:Vegetable curry with cauliflower rice
Recipe:
Cook assorted vegetables (carrots, beans, peas) in coconut milk with curry spice.
Grate cauliflower, steam lightly as a rice substitute.
-Day 5 – Friday
Breakfast:Scrambled eggs with tomato, onion, and bell pepper
Drink: Sugar-free spiced tea (cardamom and cinnamon).
Snack: Apple or pawpaw.
Lunch:Tilapia fillet with kunde and mashed sweet potatoes
Recipe:
Pan-fry fish fillet with garlic and lemon.
Boil kunde with onions and coconut cream.
Serve with mashed sweet potatoes.
Dinner:Beef stir-fry with garden vegetables
Recipe:
Slice beef thin, cook quickly with zucchini, carrots, and spinach in sesame oil and soy-free seasoning.
-Day 6 – Saturday
Breakfast:Matoke-coconut pancakes
Recipe:
Mash one ripe matoke, add two eggs and a spoon of coconut flour. Fry on low heat until golden.
Snack: Coconut chips or nuts.
Drink: Black coffee or herbal tea.
Lunch:Grilled mutton with cabbage and carrots
Recipe:
Marinate mutton in garlic and pepper, grill until tender. Serve with lightly sautéed cabbage and carrots.
Dinner:Lentil soup with roasted arrowroots
Recipe:
Cook lentils with garlic, onion, and herbs into a thick soup. Serve with oven-roasted arrowroot wedges.
Day 7 – Sunday
Breakfast:Vegetable omelette with avocado
Recipe:
Beat eggs with onions, tomatoes, and spinach, cook in olive oil. Serve with avocado.
Snack:Fruit smoothie (blend avocado, spinach, lime, and water).
Lunch:Roast chicken with pumpkin leaves and mashed nduma (arrowroot).
Recipe:
Oven-roast chicken brushed with lemon and herbs.
Steam pumpkin leaves with garlic and coconut milk.
Boil and mash nduma.
Dinner:Bean and vegetable stew with boiled cassava*
Recipe:
Simmer beans with assorted vegetables and herbs. Serve with soft cassava pieces.
Suggested Drinks (Daily Options)
- Herbal teas: ginger, lemongrass, hibiscus, or cinnamon
- Unsweetened black tea or coffee
- Fresh lemon water
- Sugar-free smoothies (spinach + avocado + cucumber + lime)
