Balanced Nutrition
Gluten-Free Week
A sample menu using rice, buckwheat, corn and legumes instead of wheat, barley and rye.
35Meals
MediumDifficulty
General information. This sample programme is educational and is not medical advice.
Sample Flow
7-day meal breakdown
General meal suggestions for breakfast, snacks, lunch and dinner, day by day — samples you can adapt.
- Kahvaltı Pan-cooked eggs 2 adet + White cheese and olives 1 tabak + Sliced tomato and cucumber 1 tabak
- Ara Öğün Walnuts and dried apricots 1 avuç
- Öğle Yemeği Plain red lentil soup 1 kâse + Rice pilaf 1 porsiyon + Seasonal salad 1 tabak
- İkindi Ayran (yoghurt drink) 1 su bardağı
- Akşam Yemeği Green beans in olive oil 1 porsiyon + Boiled potatoes 2 orta boy + Cacık (yoghurt and cucumber) 1 kâse
- Kahvaltı Buckwheat pancakes 2 adet + Curd cheese with walnuts 1 kâse + Fresh mint and parsley yarım demet
- Ara Öğün Apple 1 orta boy
- Öğle Yemeği Quinoa salad with chickpeas 1 tabak + Roasted peppers 1 porsiyon + Yoghurt 1 kâse
- İkindi Roasted chickpea snack 1 avuç
- Akşam Yemeği Roast chicken thigh 1 porsiyon + Smoked aubergine salad 1 tabak + Rice and vegetable soup 1 kâse
- Kahvaltı Menemen (eggs with tomato and pepper) 1 porsiyon + Strained yoghurt with honey 1 kâse + Black olives 1 avuç
- Ara Öğün Pear 1 orta boy
- Öğle Yemeği White beans with meat 1 porsiyon + Buckwheat pilaf 1 porsiyon + Pickles 3-4 adet
- İkindi Kefir 1 su bardağı
- Akşam Yemeği Leeks in olive oil 1 porsiyon + Boiled egg 1 adet + Green salad 1 tabak
- Kahvaltı Mıhlama (melted cheese with cornmeal) 1 porsiyon + Hazelnut spread 1 yemek kaşığı + Dried figs 2 adet
- Ara Öğün Melon 3-4 dilim
- Öğle Yemeği Grilled chicken skewers 1 porsiyon + Piyaz (white bean salad) 1 tabak + Rocket salad 1 tabak
- İkindi Raisins and almonds 1 avuç
- Akşam Yemeği Artichokes in olive oil 1 porsiyon + Baked potato and courgette 1 porsiyon + Purslane with strained yoghurt 1 kâse
- Kahvaltı Potato omelette 1 porsiyon + Kaşar cheese 2 dilim + Mixed greens 1 tabak
- Ara Öğün Strawberries with yoghurt 1 kâse
- Öğle Yemeği Borlotti beans in olive oil 1 porsiyon + Corn salad 1 tabak + Grated carrot with lemon 1 tabak
- İkindi Banana 1 orta boy
- Akşam Yemeği Baked sea bass 1 porsiyon + Steamed broccoli and cauliflower 1 tabak + Spinach in olive oil 1 porsiyon
- Kahvaltı Millet porridge with milk 1 kâse + Apple slices with cinnamon 1 tabak + Tahini with grape molasses 1 yemek kaşığı
- Ara Öğün Orange 1 orta boy
- Öğle Yemeği Vine leaves stuffed with rice 5-6 adet + Haydari (thick yoghurt dip) 1 porsiyon + Celeriac salad 1 tabak
- İkindi Roasted pumpkin seeds 1 avuç
- Akşam Yemeği Vegetable stew with meat 1 porsiyon + Boiled corn 1 adet + Onion salad with lemon and parsley 1 tabak
- Kahvaltı Spinach with eggs 1 porsiyon + Çökelek (dry curd) with thyme 1 porsiyon + Dried mulberries and hazelnuts 1 avuç
- Ara Öğün Peach 1 orta boy
- Öğle Yemeği Chickpea stew 1 porsiyon + Buckwheat salad with herbs 1 tabak + Ayran (yoghurt drink) 1 su bardağı
- İkindi Carrot sticks with hummus 1 porsiyon
- Akşam Yemeği Karnıyarık (aubergine with mince) 1 porsiyon + Rice with tomato 1 porsiyon + Red cabbage salad 1 tabak