Weight Loss
Portion-Control Programme
A seven-day home menu pairing fibre and protein at every meal, with half the plate vegetables and the rest split between protein and whole grains.
35Meals
Not specifiedDifficulty
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 Boiled eggs 2 adet + Tomato, cucumber and parsley plate 1 tabak + Wholegrain bread 1 dilim
- Ara Öğün Green apple 1 orta boy
- Öğle Yemeği Lentil soup 1 kâse + Grilled chicken breast 1 porsiyon + Seasonal green salad 1 tabak
- İkindi Plain yoghurt 1 küçük kâse
- Akşam Yemeği Green beans in olive oil 1 porsiyon + Bulgur pilaf 2 yemek kaşığı + Cacık (yoghurt and cucumber) 1 kâse
- Kahvaltı Cheese omelette 1 porsiyon + Carrot and cucumber sticks 1 avuç + Rye bread 1 dilim
- Ara Öğün Raw almonds 1 avuç
- Öğle Yemeği White beans with meat 1 kâse + Brown rice pilaf 2 yemek kaşığı + Rocket and radish salad 1 tabak
- İkindi Mandarins 2 adet
- Akşam Yemeği Roasted cauliflower 1 porsiyon + Roasted pepper salad 1 tabak + Ayran (yoghurt drink) 1 su bardağı
- Kahvaltı Porridge with milk 1 kâse + Chopped pear 1 orta boy + Shelled walnuts 2 adet
- Ara Öğün Boiled egg 1 adet
- Öğle Yemeği Tarhana soup (fermented grain soup) 1 kâse + Baked sea bass 1 porsiyon + Purslane salad 1 tabak
- İkindi Strawberries 1 kâse
- Akşam Yemeği Courgette fritters 2 adet + Strained yoghurt 1 küçük kâse + Lettuce and dill salad 1 tabak
- Kahvaltı Menemen (eggs with tomato and pepper) 1 porsiyon + Olive and tomato plate 1 tabak + Wholegrain bread 1 dilim
- Ara Öğün Prunes 3-4 adet
- Öğle Yemeği Chickpea stew 1 kâse + Bulgur pilaf 2 yemek kaşığı + Red cabbage salad 1 tabak
- İkindi Curd cheese 2 yemek kaşığı
- Akşam Yemeği Turkey sauté with vegetables 1 porsiyon + Boiled potato 1 orta boy + Pickles and greens plate 1 tabak
- Kahvaltı Curd cheese toast on whole wheat 1 adet + Fresh mint and tomato 1 tabak + Unsweetened linden tea 1 fincan
- Ara Öğün Dried apricots 3-4 adet
- Öğle Yemeği Yayla soup (yoghurt and rice soup) 1 kâse + Grilled meatballs 2 adet + Carrot with yoghurt and garlic 1 kâse
- İkindi Watermelon slice 1 dilim
- Akşam Yemeği Courgettes in olive oil 1 porsiyon + Kısır (bulgur salad) 2 yemek kaşığı + Ayran (yoghurt drink) 1 su bardağı
- Kahvaltı White cheese and walnut plate 1 tabak + Cucumber and green pepper 1 tabak + Rye bread 1 dilim
- Ara Öğün Melon slice 1 dilim
- Öğle Yemeği Tomato soup 1 kâse + Baked anchovies 1 porsiyon + Rocket and onion salad 1 tabak
- İkindi Kefir 1 su bardağı
- Akşam Yemeği Türlü (vegetable stew with meat) 1 kâse + Brown rice pilaf 2 yemek kaşığı + Seasonal salad with pomegranate molasses 1 tabak
- Kahvaltı Eggs with spinach 1 porsiyon + Black olives 5-6 adet + Wholegrain bread 1 dilim
- Ara Öğün Peach 1 orta boy
- Öğle Yemeği Wholemeal pasta with vegetables 1 kâse + Green salad with grated cheese 1 tabak + Strained yoghurt 1 küçük kâse
- İkindi Grapes 1 küçük salkım
- Akşam Yemeği Borlotti beans in olive oil 1 kâse + Roasted aubergine salad 1 tabak + Cornbread 1 dilim