Antega Nigeria · Recipes
Everyday meal ideas for anyone hoping to conceive, 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.
These recipes are written for anyone hoping to conceive, including partners. General healthy-eating advice applies to both partners; speak to your doctor or gynaecologist about any specific concerns.
If you are having fertility treatment, follow the food, drink and supplement advice given by your fertility clinic — it takes priority over general guidance.
70 recipes available
Two recipes are open to everyone. Antega membership unlocks the full collection, along with saved recipes, shopping lists and portion scaling.
Lunch
Soft mashed beans with a slow-cooked pepper and onion sauce, served with wholemeal bread. Provides plant protein, fibre, iron and folate, and can form part of a balanced pre-conception diet.
Evening meal
Skinless chicken simmered with black-eyed beans in a tomato and pepper base. A high-protein, high-fibre one-pot that provides iron, zinc and folate as part of a balanced pre-conception diet.
BreakfastTrying to conceive
Eggs cooked with fresh tomatoes, peppers and onions — a quick, protein-containing breakfast using everyday Nigerian ingredients.
18 min total
LunchTrying to conceive
Steamed black-eyed bean pudding with peppers and vegetables — a source of plant protein, fibre and folate.
70 min total
BreakfastTrying to conceive
Bean fritters served with a fresh tomato, onion and avocado salad — plant protein with unsaturated fats and vitamin C.
35 min total
BreakfastTrying to conceive
A warm oats breakfast with banana and roasted groundnuts — a source of fibre, protein and B vitamins.
10 min total
BreakfastTrying to conceive
Boiled sweet potato with a well-cooked egg and light tomato sauce — a filling breakfast that provides protein and fibre.
30 min total
Evening mealTrying to conceive
Boiled yam with a vegetable-rich egg sauce — a familiar meal that provides protein, vitamin C and fibre.
37 min total
Evening mealTrying to conceive
Jollof made with brown rice and served with grilled chicken and fresh salad — provides protein, fibre and vitamin C.
75 min total
LunchTrying to conceive
Stewed beans with plantain and greens — a familiar, budget-friendly meal providing plant protein, iron and fibre.
75 min total
Evening mealTrying to conceive
Whole grilled tilapia or mackerel with a fresh vegetable salad — a source of protein, omega-3 fats and vitamin C.
45 min total
Evening mealTrying to conceive
Efo riro style spinach or ugu stew with fish — a vegetable-rich main that provides iron, protein and folate.
50 min total
SoupsTrying to conceive
A lighter egusi cooked with plenty of green leaves and lean beef — it provides protein, iron and zinc and can form part of a balanced pre-conception diet.
75 min total
BreakfastTrying to conceive
Tinned sardines and sliced avocado on wholemeal bread — a fast breakfast that contains protein, omega-3 fats and healthy unsaturated fats.
12 min total
BreakfastTrying to conceive
Ripe plantain with fully set eggs and sautéed vegetables — a warming breakfast that provides protein, fibre, vitamin C and B vitamins.
25 min total
LunchTrying to conceive
Steamed bean pudding served with a hard-boiled egg and a crisp salad — a plate that is a source of plant protein, folate, fibre and iron with vitamin C alongside.
70 min total
Evening mealTrying to conceive
Lentils simmered in a tomato and pepper base with plenty of vegetables — a meat-free pot that provides plant protein, fibre, folate and iron.
55 min total
Evening mealTrying to conceive
Fresh or tinned mackerel cooked in a tomato and pepper stew and served with brown rice — a source of protein, omega-3 fats, selenium and fibre.
55 min total
Evening mealTrying to conceive
Thoroughly cooked chicken with ugu leaves and roasted sweet potato — a balanced bowl containing protein, zinc, fibre and vitamin C.
55 min total
SoupsTrying to conceive
Okra cooked down with tomatoes, peppers and well-cooked fish — it contains protein, folate, fibre and omega-3 fats.
45 min total
SoupsTrying to conceive
A light, spiced catfish broth with vegetables — it provides protein, selenium and omega-3 fats and can form part of a balanced pre-conception diet.
45 min total
Evening mealTrying to conceive
Chicken simmered in a light groundnut sauce with vegetables — a source of protein, zinc, healthy unsaturated fats and fibre.
60 min total
LunchTrying to conceive
Tinned sardines with roasted sweet potato and lightly cooked ugu. Contains protein, omega-3 fats, selenium and vitamin A-rich vegetables. Provides nutrients that are important for normal reproductive health.
40 min total
Evening mealTrying to conceive
Grilled mackerel with boiled yam and a fresh tomato and pepper vegetable sauce. Contains protein, omega-3 fats, selenium and vitamin C-containing vegetables.
50 min total
LunchTrying to conceive
Brown rice with stewed beans and sliced avocado — a filling vegetarian bowl containing plant protein, fibre, folate and healthy unsaturated fats.
60 min total
BreakfastTrying to conceive
A one-pan breakfast of ripe plantain, thoroughly cooked eggs and ugu leaves. Provides protein, zinc, selenium, folate and B vitamins — nutrients that are important for normal reproductive health.
25 min total
SoupsTrying to conceive
A light tilapia pepper stew with sweet potato — easy to prepare, a balanced source of protein and carbohydrate, and suitable when appetite is reduced.
45 min total
Evening mealTrying to conceive
A meat-free stew of chickpeas with tomato, pepper and mixed vegetables. Contains plant protein, fibre, iron and vitamin C-containing vegetables, which can help with the absorption of non-haem iron.
55 min total
Evening mealTrying to conceive
Lean beef simmered with tomatoes and spinach. A source of haem iron, zinc, selenium and protein, served with vitamin C-containing tomatoes as part of a balanced pre-conception diet.
70 min total
Smoothies & drinksTrying to conceive
A blended tigernut drink served with banana and roasted groundnuts. Quick to prepare, useful when appetite is small, and a source of fibre, healthy unsaturated fats and B vitamins.
15 min total
BreakfastTrying to conceive
Soft-cooked black-eyed beans with a well-cooked egg and sliced avocado. Provides protein, fibre, folate, iron and healthy unsaturated fats, and can form part of a balanced pre-conception diet.
55 min total
Evening mealTrying to conceive
A traditional garden egg sauce loosened with ground roasted groundnuts, served with boiled yam. Contains fibre, vitamin C, protein and healthy unsaturated fats.
45 min total
Evening mealTrying to conceive
Lean chicken and lightly cooked okra served over brown rice. Provides protein, fibre, iron, zinc and vitamin C-containing vegetables in one bowl.
50 min total
LunchTrying to conceive
Shredded cassava (abacha) dressed lightly and served with flaked smoked fish, garden egg leaves, onion and tomato. Provides protein, selenium, omega-3 fats and vitamin C-containing vegetables.
30 min total
Evening mealTrying to conceive
Skinless turkey simmered in a tomato and pepper base with plenty of vegetables. Provides protein, zinc, selenium and iron, with vitamin C-containing vegetables alongside.
65 min total
Evening mealTrying to conceive
Boiled plantain served with a light mackerel and tomato sauce. Contains protein, omega-3 fats, potassium and vitamin C-containing vegetables, and is quick to put together.
35 min total
Evening mealTrying to conceive
Northern Nigerian maize tuwo with a baobab leaf (kuka) soup and lean beef. Provides protein, iron, fibre and calcium-containing baobab leaf powder.
60 min total
SoupsTrying to conceive
A light soup of white fish, brown beans and mixed vegetables. Provides protein, fibre, iron, folate and selenium in one pot, and reheats well for a working week.
70 min total
LunchTrying to conceive
A quick wholegrain wrap filled with well-cooked egg, tomato and spinach. Provides protein, folate, iron and fibre, and packs easily for work or a clinic day.
18 min total
BreakfastTrying to conceive
Smooth pap (ogi) served with a well-cooked egg, sliced avocado and fresh fruit. A balanced breakfast plate providing protein, healthy fats, fibre and vitamin C.
20 min total
SoupsTrying to conceive
A classic egusi soup made with plenty of ugu and spinach and skinless chicken. Egusi (melon seed) contributes protein and unsaturated fats, and the greens are a source of folate, iron and vitamin C.
55 min total
Evening mealTrying to conceive
Efo riro made with plenty of leafy greens, a tomato and pepper base and a moderate amount of oil, served with grilled tilapia or mackerel. A source of protein, omega-3 fats, iron and vitamin C.
45 min total
Evening mealTrying to conceive
A meat-free bowl of lentils simmered in a tomato and pepper base with roasted sweet potato. Provides plant protein, fibre, folate and iron, served with vitamin C-containing vegetables.
50 min total
LunchTrying to conceive
A quick meat-free wrap of mashed beans, avocado and fresh tomato in a wholemeal wrap. Ready in about 15 minutes and packs well for work or a clinic appointment.
15 min total
Evening mealTrying to conceive
A vegetarian bowl of lightly spiced chickpeas with fried-then-drained plantain and sautéed ugu. Provides plant protein, fibre, folate and iron alongside vitamin C-containing tomato and pepper.
40 min total
LunchTrying to conceive
A make-ahead lunch box of grilled chicken with a cabbage, carrot and pepper slaw. Built for work, travel or a long clinic day, with clear advice on keeping it chilled.
35 min total
Evening mealTrying to conceive
Jollof made with millet instead of white rice, served with grilled mackerel or tilapia. A fibre-containing take on a familiar dish that portions well for batch cooking.
50 min total
Smoothies & drinksTrying to conceive
A whole-food blended drink of banana, oats and roasted groundnuts with milk. No added sugar and no powders, with the fruit blended rather than juiced so the fibre stays in.
5 min total
BreakfastTrying to conceive
A savoury breakfast of smooth pap (ogi) served with a well-cooked egg and lightly sautéed ugu. Ready in about 15 minutes and provides protein, folate and iron.
17 min total
LunchTrying to conceive
A 20-minute weekday bowl using cooked beans and pre-cooked rice with a fresh tomato and spinach sauce. Practical for batch-cooked beans and a busy evening.
20 min total
LunchTrying to conceive
Danwake is a steamed dumpling made from bean flour and cassava flour with a little vegetable, widely eaten in northern Nigeria. Served here with a fresh tomato and pepper sauce, it provides plant protein, fibre and folate.
45 min total
Evening mealTrying to conceive
Ukwa is African breadfruit seed, particularly associated with south-eastern Nigeria, cooked slowly into a thick savoury porridge. It provides plant protein, fibre and iron, and is finished here with plenty of green leaves.
75 min total
SoupsTrying to conceive
Gbegiri is a smooth soup made from peeled brown beans, widely eaten in south-western Nigeria. Served with grilled mackerel or tilapia, it provides plant and animal protein, iron, fibre and omega-3 fats.
65 min total
BreakfastTrying to conceive
Okpa is a steamed dish made mainly from Bambara nut flour, particularly associated with south-eastern Nigeria. Bambara nuts contribute plant protein, fibre and minerals, and a fresh salad alongside makes the plate more balanced.
65 min total
SoupsTrying to conceive
Miyan taushe is a northern Nigerian soup of pumpkin and ground groundnut, cooked here with lean beef and spinach. It provides protein, iron, fibre and vitamin A-containing vegetables.
75 min total
SoupsTrying to conceive
Banga soup is made from palm fruit extract with traditional spices, widely eaten in the South South and parts of the South East. Served with grilled fish, it provides protein, omega-3 fats and vitamin C-containing vegetables alongside.
60 min total
LunchTrying to conceive
Acha, also called fonio, is a small grain grown across the Middle Belt and northern Nigeria. Steamed and served with vegetables and grilled chicken, it makes a light bowl providing protein, fibre and B vitamins.
40 min total
SoupsTrying to conceive
Nsala, or white soup, is a South East Nigerian soup thickened with yam rather than palm oil and flavoured with uziza and utazi. Catfish provides protein and omega-3 fats.
50 min total
Evening mealTrying to conceive
Chicken seasoned with yaji (suya spice, based on ground groundnut and pepper), grilled and served over brown rice with a fresh onion, tomato and cabbage salad.
50 min total
LunchTrying to conceive
Ewedu, the smooth jute-leaf soup of south-western Nigeria, served over brown rice with soft brown beans instead of meat. A meat-free bowl providing plant protein, fibre, folate and iron.
60 min total
SnacksTrying to conceive
A cold snack box of hard-boiled eggs, avocado, tomato and cucumber with a little wholemeal bread. Nothing needs reheating, so it travels well to work or a clinic appointment.
18 min total
SnacksTrying to conceive
No-bake bites made from oats, mashed banana and groundnut paste. They are made ahead, keep in a tin, and give a small portable snack for busy or travelling days.
15 min total
LunchTrying to conceive
Tinned sardines mashed with tomato, onion and pepper in wholemeal bread, with cucumber and lettuce. A cheap packed lunch that provides protein, omega-3 fats and fibre.
10 min total
SnacksTrying to conceive
A cold five-minute cup of tinned or pre-cooked chickpeas with tomato, cucumber, onion and lime. It needs no cooking, so it suits hot days, small appetites and long waits away from home.
5 min total
LunchTrying to conceive
Well-cooked chicken pieces with boiled plantain and a simple carrot and cabbage salad, packed to eat cold. Useful when an appointment, scan or monitoring visit runs long.
40 min total
BreakfastTrying to conceive
A five-minute breakfast of wholemeal bread spread with groundnut paste and topped with banana, with an orange alongside. Light enough for an early start before a clinic visit.
5 min total
BreakfastTrying to conceive
Oats soaked in yoghurt with mango and orange, made the night before and eaten cold. A make-ahead breakfast or snack for mornings when there is no time to cook.
10 min total
SoupsTrying to conceive
A light, smooth tomato soup made with pre-cooked lentils, ready in about 15 minutes and served in a cup or flask. Useful when a full plate feels like too much.
15 min total
SnacksTrying to conceive
A dry, portable mix of roasted groundnuts, pumpkin and melon seeds with dried mango. It keeps in a tin for several days and needs no refrigeration.
13 min total
LunchTrying to conceive
Couscous soaked in hot water, then stirred through with tinned sardines, sweetcorn, tomato and cucumber. Ready in about 15 minutes with no real cooking.
15 min total
