Balanced Nutrition
Office Meals
A week of make-ahead, portable lunches and snacks for the office.
35Meals
EasyDifficulty
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 Menemen (eggs with tomato and pepper) 1 porsiyon + White cheese 2 dilim + Wholegrain bread 2 dilim
- Ara Öğün Raw almonds 1 avuç
- Öğle Yemeği Chickpea salad made the night before 1 kâse + Boiled eggs 2 adet + Green salad with the dressing packed separately 1 kâse
- İkindi Dried apricots 4-5 adet
- Akşam Yemeği Roast chicken thigh 1 porsiyon + Bulgur pilaf 1 porsiyon + Cacık (yoghurt and cucumber) 1 kâse
- Kahvaltı Boiled eggs 2 adet + Strained yoghurt with walnuts 1 kâse + Plate of tomato and cucumber 1 tabak
- Ara Öğün Dried figs 2 adet
- Öğle Yemeği Kısır (bulgur salad) 1 kâse + Roasted aubergine salad 1 küçük kâse + Chilled ayran (yoghurt drink) 1 su bardağı
- İkindi Leblebi (roasted chickpeas) 1 avuç
- Akşam Yemeği Ezogelin soup (red lentil and bulgur) 1 kâse + Green beans in olive oil 1 porsiyon + Wholegrain bread 1 dilim
- Kahvaltı Cheese omelette 1 porsiyon + Black olives 1 avuç + Rye bread 2 dilim
- Ara Öğün Walnut halves 2 yemek kaşığı
- Öğle Yemeği Barbunya piyazı (borlotti bean salad in olive oil) 1 kâse + Lettuce salad with the lemon carried apart 1 kâse + Carrot sticks 1 avuç
- İkindi Raisins 1 yemek kaşığı
- Akşam Yemeği Chicken and vegetable sauté 1 porsiyon + Rice pilaf with vermicelli 1 porsiyon + Seasonal leaf salad 1 kâse
- Kahvaltı Porridge oats with milk 1 kâse + Sliced banana 1 adet + Tahini and grape molasses 1 yemek kaşığı
- Ara Öğün Pumpkin seeds 1 avuç
- Öğle Yemeği Wholegrain wrap with hummus 1 adet + Cherry tomatoes 1 avuç + Pickles birkaç dilim
- İkindi Bran crispbread 2 adet
- Akşam Yemeği Spinach with minced meat 1 porsiyon + Strained yoghurt 1 kâse + Brown rice pilaf 1 porsiyon
- Kahvaltı Lor (fresh curd cheese) 1 küçük kâse + Sliced tomato and green pepper 1 tabak + Bran bread 2 dilim
- Ara Öğün Hazelnuts 1 avuç
- Öğle Yemeği Yaprak sarma (vine leaves rolled in olive oil) 5-6 adet + Çoban salatası (shepherd's salad) carried in a jar 1 kâse + Lemon yoghurt dressing in its own pot 2 yemek kaşığı
- İkindi Dried plums 3-4 adet
- Akşam Yemeği Baked sea bass 1 porsiyon + Rocket salad 1 kâse + Boiled potato 1 orta boy
- Kahvaltı Cheese toastie 1 adet + Plate of olives and tomato 1 tabak + Plain yoghurt 1 küçük kâse
- Ara Öğün Dried mulberries 1 yemek kaşığı
- Öğle Yemeği Cold sliced chicken breast 1 porsiyon + Roasted pepper and courgette salad 1 kâse + Wholegrain crispbread 2 adet
- İkindi Dried dates 2 adet
- Akşam Yemeği İmam bayıldı (aubergine braised in olive oil) 1 porsiyon + Purslane with yoghurt 1 kâse + Bran bread 1 dilim
- Kahvaltı Eggs with sucuk (Turkish spiced sausage) 1 porsiyon + White cheese and green olives 1 tabak + Rye bread 2 dilim
- Ara Öğün Sunflower seeds 1 avuç
- Öğle Yemeği Chilled leeks cooked in olive oil 1 porsiyon + Lettuce salad with white cheese and walnuts 1 kâse + Cucumber sticks 1 avuç
- İkindi Dried cranberries 1 yemek kaşığı
- Akşam Yemeği Baked meatballs with vegetables 1 porsiyon + Tomato soup 1 kâse + Plate of pickles and greens 1 tabak