Easy Efo Meal Prep For The Week

Efo Meal Prep: A Flavorful Nigerian Classic, Packed for Your Week!

If you love Nigerian food but still want your meals to fit into your weekly calorie goals, this Efo Meal Prep will make you so happy. Think of it as the meal-prep version of my classic Efo Riro, but simplified and made even more calorie-friendly.

This version uses only spinach, which makes the recipe faster, lighter, and perfect for batch cooking. For protein, I went with tripe and smoked turkey; two ingredients that bring incredible flavor without adding unnecessary calories.

The beauty of Efo is how deep, rich, and layered the flavors are, despite using very simple ingredients. A quick blend of sweet red bell peppers, onions, and habanero gives you that signature Nigerian stew base. Add crayfish for that umami depth, and palm oil for richness, and suddenly your kitchen smells like home.

Once cooked, I portioned the entire pot into 5 meal prep bowls, and each serving came to 288 calories. Affordable, filling, balanced, and absolutely delicious!

This is exactly the type of meal prep that makes healthy eating easy.

🥗 Why You’ll Love This Recipe

• Perfect for weekly meal prep
• Packed with flavor but still calorie-friendly
• Uses simple, accessible ingredients
• Protein-rich and nutrient-dense
• Freezer-friendly
• Comes together quickly

Efo Meal Prep

This Efo Meal Prep is a delicious Nigerian spinach stew made with tripe, smoked turkey, blended peppers, crayfish, and palm oil. Perfect for weekly meal prep and only 288 calories per serving.

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Prep Time 10 minutes mins

Cook Time 45 minutes mins

Total Time 55 minutes mins

Servings: 5

Course: meal prep, sauce

Cuisine: Nigerian, West African

Calories: 288

Ingredients Method Notes

Ingredients

  

• 288 g tripe
• 203 g smoked turkey
• 2 red bell peppers
• 1 habanero pepper
• 1 medium onion
• 2 tbsp palm oil
• 48 oz chopped steamable spinach or thawed frozen spinach
• 8 g ground crayfish
• 1 tbsp seasoning your preferred blend
• Salt to taste, optional

Method

 

1. Blend the red bell peppers, onion, and habanero.
2. Add the tripe and smoked turkey to a pot, pour in the blended pepper base, and begin cooking.
3. Allow the proteins to cook in the pepper mixture until tender and the liquid reduces.
4. Add the palm oil, ground crayfish and seasoning. Allow it to simmer so the flavors combine.
5. Add the chopped spinach and mix well.
6. Cook until the spinach integrates fully and the stew thickens.
7. Taste and adjust seasoning if needed.
8. Once ready, divide into 5 portions for meal prep.
9. Allow to cool fully before sealing the meal prep containers.

Notes

• You can adjust the pepper heat level by reducing or increasing the habanero.
• If using frozen spinach, ensure you squeeze out excess water to avoid a watery stew.
• This recipe freezes very well.
• Works great with yam, rice, potatoes, plantain, or eaten alone as a low-carb option.