Sugar Free
Low-Sugar Programme
A satisfying week centred on whole grains, vegetables and fibre rather than refined sugar.
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 Boiled egg 2 adet + Wholemeal bread 2 dilim + Tomato and cucumber 1 tabak
- Ara Öğün Walnuts 1 avuç
- Öğle Yemeği Chicken and vegetable sauté 1 tabak + Bulgur pilaf 1 kâse + Plain yoghurt 1 kâse
- İkindi Apple 1 orta boy
- Akşam Yemeği Olive oil green beans 1 tabak + Grilled meatballs 3-4 adet + Green salad 1 tabak
- Kahvaltı Omelette 1 porsiyon + Avocado yarım adet + Whole wheat bread 2 dilim
- Ara Öğün Almonds 1 avuç
- Öğle Yemeği Lentil soup 1 kâse + Grilled chicken breast 1 porsiyon + Roasted vegetables 1 tabak
- İkindi Pear 1 orta boy
- Akşam Yemeği Chickpea salad 1 kâse + Olive oil spinach 1 tabak + Yoghurt 1 kâse
- Kahvaltı Unsweetened oatmeal with milk 1 kâse + Cinnamon 1 tutam + Fresh strawberries 1 kâse
- Ara Öğün Dried apricots 1 avuç
- Öğle Yemeği Ezogelin soup (red lentil and bulgur soup) 1 kâse + Grilled fish 1 porsiyon + Rocket salad 1 tabak
- İkindi Orange 1 orta boy
- Akşam Yemeği Olive oil courgette 1 kâse + Boiled egg 2 adet + Wholemeal bread 1 dilim
- Kahvaltı Cheese omelette 1 porsiyon + Tomato 1 orta boy + Wholemeal bread 2 dilim
- Ara Öğün Hazelnuts 1 avuç
- Öğle Yemeği Chickpea stew 1 kâse + Bulgur pilaf 1 kâse + Cacık (yoghurt and cucumber) 1 kâse
- İkindi Green apple 1 orta boy
- Akşam Yemeği Grilled chicken 1 porsiyon + Steamed broccoli 1 tabak + Green salad 1 tabak
- Kahvaltı Curd cheese 3-4 yemek kaşığı + Cucumber 1 adet + Unsweetened whole grain cereal 1 kâse
- Ara Öğün Almonds 1 avuç
- Öğle Yemeği Borlotti bean pilaki 1 kâse + Green salad 1 tabak + Yoghurt 1 kâse
- İkindi Kiwi 1 adet
- Akşam Yemeği Baked salmon 1 porsiyon + Olive oil artichoke 1 kâse + Bulgur pilaf 1 kâse
- Kahvaltı Boiled egg 2 adet + Olives 1 avuç + Wholemeal bread 2 dilim
- Ara Öğün Walnuts 1 avuç
- Öğle Yemeği Lentil köfte (mercimek köftesi) 1 tabak + Rocket salad 1 tabak + Ayran (yoghurt drink) 1 bardak
- İkindi Pomegranate yarım adet
- Akşam Yemeği Grilled turkey 1 porsiyon + Olive oil leeks 1 kâse + Green salad 1 tabak
- Kahvaltı Menemen (Turkish scrambled eggs) 1 porsiyon + White cheese 2 dilim + Wholemeal bread 1 dilim
- Ara Öğün Dried apricots 1 avuç
- Öğle Yemeği Chickpea salad 1 kâse + Bulgur pilaf 1 kâse + Cacık (yoghurt and cucumber) 1 kâse
- İkindi Tangerines 2 adet
- Akşam Yemeği Grilled sea bass 1 porsiyon + Steamed vegetables 1 tabak + Green salad 1 tabak