Antega Nigeria · Recipes
Pregnancy-safe meals for every stage, written for Nigeria.
Ingredients are shown in metric measures by default, and you can switch between metric and US cups and ounces on any recipe page. Each recipe includes allergen information, food-safety notes, storage guidance and approximate nutrition per portion.
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Lunch
Soft-cooked beans with vegetables — a filling pregnancy meal that provides iron, folate, fibre and plant protein.
Batch cooking
Lean beef slow-cooked with tomatoes, peppers and vegetables — an iron-containing pregnancy stew that also provides protein and vitamin C.
Evening mealPregnancy
Thoroughly baked tilapia with sweet potato and cooked greens — protein, omega-3 fats and fibre in one plate.
50 min total
SoupsPregnancy
A light, warming pepper soup with chicken and vegetables — gentle to eat and a good source of protein and fluids.
55 min total
SoupsPregnancy
Fresh okra soup with well-cooked fish and lean meat — provides protein, fibre and folate, and cooks quickly.
45 min total
SoupsPregnancy
A generous vegetable soup with ugu and waterleaf and well-cooked fish — rich in green vegetables, iron and folate.
55 min total
Evening mealPregnancy
Everyday tomato stew with thoroughly cooked chicken and plenty of vegetables — a source of protein and vitamin C.
65 min total
Evening mealPregnancy
Local ofada rice with a vegetable-heavy sauce — wholegrain carbohydrate with fibre, protein and vegetables.
65 min total
LunchPregnancy
Bole-style roasted plantain with avocado and thoroughly cooked fish — energy, healthy fats and protein in a simple plate.
35 min total
Evening mealPregnancy
A meat-free tomato and vegetable stew served with brown rice — provides fibre, folate, iron and vitamin C.
55 min total
SnacksPregnancy
A cooling fruit bowl with a little fresh ginger — helps with hydration and provides vitamin C and fibre.
12 min total
Evening mealPregnancy
Thoroughly cooked chicken simmered with sweet potato in a tomato and pepper base — a filling pregnancy meal providing protein, iron, fibre and vitamin C.
60 min total
LunchPregnancy
Soft-cooked beans with ugu leaves and rice — a meat-free pregnancy plate that provides iron, folate, fibre and plant protein.
75 min total
BreakfastPregnancy
Boiled yam with a fully cooked egg and vegetable sauce — a simple pregnancy meal that provides protein, B vitamins and vitamin C.
35 min total
SoupsPregnancy
Light ewedu (jute leaf) soup with thoroughly cooked lean beef — a gentle pregnancy meal containing iron, protein and folate.
65 min total
Evening mealPregnancy
Everyday jollof made with brown rice and thoroughly cooked chicken — it provides protein, fibre, iron and vitamin C.
75 min total
LunchPregnancy
Sweet potato with soft-cooked beans and spinach in a light tomato sauce — a meat-free bowl providing iron, folate, fibre and plant protein.
70 min total
Evening mealPregnancy
Mackerel baked until cooked right through, served with roasted plantain and vegetables — it provides protein, omega-3 fats, calcium-containing sides and vitamin C.
50 min total
BreakfastPregnancy
Oats cooked with pasteurised milk and topped with banana and a few groundnuts — a gentle pregnancy breakfast containing fibre, calcium, protein and healthy fats.
15 min total
BreakfastPregnancy
The familiar fermented cereal porridge — known as pap in the south-west, ogi in Yoruba and akamu in the south-east — served with fruit and added protein so it is not eaten alone.
15 min total
BreakfastPregnancy
A soft millet and groundnut porridge with a little ginger and sliced banana — mild, warm and easy to eat in small amounts when appetite is reduced.
30 min total
SoupsPregnancy
A light soup of sweet potato and ugu leaves. Provides fibre, vitamin A and vitamin C-containing vegetables, and is gentle enough for days when a full meal feels like too much.
45 min total
Evening mealPregnancy
Thoroughly cooked chicken with plain rice and soft vegetables — mild, filling and easy to prepare in advance. A balanced source of protein and carbohydrate.
50 min total
Evening mealPregnancy
Soft-cooked beans with spinach, served with ripe plantain. Contains plant protein, iron, folate and plenty of fibre.
75 min total
Evening mealPregnancy
Lean beef cooked with ugu leaves and tomatoes. Contains haem iron from beef and vitamin C-containing tomatoes, which can help with the absorption of non-haem iron from vegetables.
75 min total
Evening mealPregnancy
Thoroughly cooked tilapia with a tomato and vegetable sauce over rice. A source of protein, selenium and vitamin C-containing vegetables.
45 min total
SnacksPregnancy
A no-cook breakfast or snack of pasteurised plain yoghurt with washed pawpaw and roasted groundnuts. Provides calcium, protein and fibre in a small, easy portion.
10 min total
SoupsPregnancy
A light okra soup with thoroughly cooked chicken and mixed vegetables. Provides protein and fibre, and is easy to eat when a heavy meal does not appeal.
55 min total
LunchPregnancy
Roasted sweet potato with hard-boiled eggs and sliced avocado. A simple, protein-containing plate with fibre and healthy unsaturated fats, ready in under 40 minutes.
40 min total
LunchPregnancy
A quick plate of wholemeal bread filled with thoroughly cooked egg, tomato and cucumber. Easy to make on a tired day and a source of protein and fibre.
22 min total
Evening mealPregnancy
Wheat meal served with a green efo riro of spinach and lean beef. Contains protein, iron and vitamin C-containing vegetables for the later months of pregnancy.
65 min total
SoupsPregnancy
A one-pot soup of skinless chicken, brown beans and ugu leaves. Provides protein, fibre, iron and folate, and portions well for busy weeks.
70 min total
SoupsPregnancy
A classic draw soup made with ground ogbono, lean beef and plenty of spinach. Contains protein, iron, healthy fats and vitamin C-containing greens.
65 min total
BreakfastPregnancy
Well-fried bean cakes with smooth pap and fresh pawpaw. A familiar breakfast providing protein, folate, iron and vitamin C, and easy to eat in small portions.
40 min total
SoupsPregnancy
A generous green soup of afang (okazi) and waterleaf with lean beef. Contains protein, iron, fibre and vitamin C-containing vegetables.
70 min total
Evening mealPregnancy
Beans cooked with sweetcorn and served with boiled plantain. A filling combination of protein, fibre-rich carbohydrate and vegetables with limited added sugar.
65 min total
Evening mealPregnancy
Soft yam porridge cooked in a light pepper base with smoked fish and ugu. Provides carbohydrate, protein, iron and vitamin C-containing vegetables, and is easy to eat when tired.
50 min total
BreakfastPregnancy
Smooth pap layered with pasteurised yoghurt, oats and banana. A calcium-containing breakfast with protein and fibre, gentle enough for a small appetite.
20 min total
Evening mealPregnancy
Mackerel baked with sweet potato, peppers and onion in one tray. Contains protein, omega-3 fats, fibre and vitamin C-containing vegetables, with very little washing up.
55 min total
Evening mealPregnancy
Skinless chicken simmered with lentils in a tomato and pepper base. Provides protein, iron, fibre and vitamin C-containing vegetables, and freezes well in portions.
60 min total
SoupsPregnancy
Egusi soup made with plenty of ugu and spinach and thoroughly cooked tilapia or mackerel. Egusi contributes protein and unsaturated fats, and the greens are a source of folate and iron.
55 min total
Evening mealPregnancy
Efo riro built on leafy greens and a tomato and pepper base with a moderate amount of oil, served with thoroughly cooked skinless chicken.
50 min total
LunchPregnancy
Boiled yam with soft brown beans and sautéed ugu in a light tomato sauce. A filling meat-free bowl providing plant protein, fibre, folate and iron.
60 min total
LunchPregnancy
A quick wrap of thoroughly cooked chicken, avocado and fresh salad vegetables in a wholemeal wrap. Ready in about 20 minutes and suitable for a chilled lunch box.
20 min total
SoupsPregnancy
A mild, softly spiced soup of sweet potato, lentils and carrot. Gentle in flavour, easy to eat in small portions and simple to batch cook and freeze.
45 min total
LunchPregnancy
A make-ahead lunch box of rice with well-cooked egg, carrots, peas and peppers. Written with the rice, chilling and reheating steps needed to keep it safe.
40 min total
Smoothies & drinksPregnancy
A simple blended drink of banana, oats and pasteurised yoghurt. Useful as a snack when a full meal feels like too much, and made only from whole foods.
5 min total
BreakfastPregnancy
A cool, mildly flavoured bowl of blended mango, banana and oats. Easy to eat in small amounts and can be served cool when warm food is unappealing.
10 min total
Evening mealPregnancy
A 20-minute bowl of couscous with thoroughly cooked chicken, fresh tomato and spinach. Practical for a busy evening or a chilled lunch the next day.
20 min total
SnacksPregnancy
A familiar Nigerian snack of boiled sweetcorn with roasted groundnuts and fresh fruit. Combines carbohydrate, protein, fibre and healthy fats in one small plate.
20 min total
BreakfastPregnancy
Okpa is a steamed pudding made mainly from Bambara nut flour, particularly associated with south-eastern Nigeria. Steamed until firm right through and served with a well-washed salad, it provides plant protein, fibre and iron.
65 min total
Evening mealPregnancy
Adalu is the traditional combination of beans and sweetcorn, cooked soft and finished with ugu leaves, with sliced avocado alongside for unsaturated fats.
70 min total
Evening mealPregnancy
Garden eggs simmered into a soft tomato and pepper sauce, served with boiled sweet potato. A gentle, filling plate providing fibre, vitamin C and slow-release carbohydrate.
45 min total
SoupsPregnancy
Afang is a vegetable-rich soup popular in parts of southern Nigeria, made with afang (okazi) leaves and waterleaf. Cooked here with thoroughly cooked fish, it provides protein, iron, folate and fibre.
60 min total
SoupsPregnancy
Oha (ora) soup is a South East Nigerian soup made with oha leaves and thickened with cocoyam paste. Cooked here with skinless chicken, it provides protein, iron and folate-containing greens.
70 min total
SoupsPregnancy
Banga soup, made from palm fruit extract with traditional spices, cooked with tilapia until thoroughly done. Provides protein, omega-3 fats and iron alongside washed vegetables.
60 min total
BreakfastPregnancy
Millet cooked in the familiar Nigerian porridge style and finished with pasteurised milk and sliced banana. A gentle breakfast providing carbohydrate, calcium, B vitamins and fibre.
25 min total
BreakfastPregnancy
Masa is a soft, lightly fermented rice cake cooked in a special pan, widely eaten in northern Nigeria. Served here with a thoroughly cooked egg and a tomato and vegetable sauce rather than a sweet topping.
45 min total
Evening mealPregnancy
Tuwo shinkafa, the soft rice pudding of northern Nigeria, served with miyan kubewa — a draw soup made with okra — and thoroughly cooked lean beef.
75 min total
Evening mealPregnancy
Cocoyam boiled until fully soft, served with thoroughly cooked chicken in a tomato and vegetable sauce. A filling plate providing protein, fibre and vitamin C-containing vegetables.
65 min total
SnacksPregnancy
A cold pot of watermelon and orange with pasteurised plain yoghurt. Mild, refreshing and quick to put together when only small amounts of food are appealing.
8 min total
SnacksPregnancy
Hard-boiled eggs with avocado, tomato and cucumber, packed cold for an antenatal appointment or a workday. The eggs are cooked until both yolk and white are firm.
18 min total
LunchPregnancy
Thoroughly cooked chicken with roasted sweet potato and a carrot and cabbage salad, packed to eat cold. A practical workday or antenatal-clinic lunch.
45 min total
BreakfastPregnancy
Pre-cooked beans mashed with tomato and wilted spinach, piled onto wholemeal toast. About ten minutes from start to finish using beans cooked earlier in the week.
13 min total
Evening mealPregnancy
Plain rice cooked in a gentle tomato and onion sauce, with no pepper unless you want it. Light, mild and simple to eat when strong flavours are unappealing.
35 min total
BreakfastPregnancy
A very small, plain breakfast: toast with a little spread, sliced banana and a glass of pasteurised milk. Quick to prepare on mornings when very little appeals.
8 min total
Evening mealPregnancy
Boiled plantain served with a mild sauce of groundnut paste, tomato and carrot. A small, filling bowl that is gentle in flavour and cheap to make.
30 min total
BreakfastPregnancy
Oats soaked overnight in pasteurised yoghurt and milk, topped with mango in the morning. Made the night before, so there is nothing to cook when you wake.
10 min total
Evening mealPregnancy
Firmly cooked eggs stirred through ugu leaves, sweetcorn and tomato in one pan. About fifteen minutes for a hot, protein-containing meal on a busy evening.
15 min total
SoupsPregnancy
A smooth, mildly seasoned soup of pumpkin and carrot finished with a little pasteurised milk. It batch-cooks and freezes well, so there is always a small meal ready.
40 min total
