Balanced Nutrition
Travel Week
A kitchen-free week built from hotel breakfasts, restaurant plates and portable staples.
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 White cheese and black olives 1 tabak + Wholegrain bread 2 dilim + Boiled egg 1 adet
- Ara Öğün Banana 1 adet
- Öğle Yemeği Ezogelin soup (red lentil and bulgur) 1 kâse + Grilled meatballs 1 porsiyon + Çoban salad (tomato, cucumber, onion) 1 tabak
- İkindi Ayran (yoghurt drink) 1 su bardağı
- Akşam Yemeği İmambayıldı (aubergine in olive oil) 1 porsiyon + Bulgur pilaf 1 porsiyon + Cacık (yoghurt and cucumber) 1 kâse
- Kahvaltı Menemen (eggs with tomato and pepper) 1 porsiyon + Simit (sesame ring) 1 adet + Freshly squeezed orange juice 1 su bardağı
- Ara Öğün Dried apricots and almonds 1 avuç
- Öğle Yemeği Chicken shish 1 porsiyon + Grilled tomato and pepper 1 porsiyon + Yoghurt 1 kâse
- İkindi Roasted chickpea snack 1 avuç
- Akşam Yemeği White bean stew 1 porsiyon + Rice pilaf 1 porsiyon + Pickles 3-4 adet
- Kahvaltı Cheese omelette 1 porsiyon + Jam and butter 1 yemek kaşığı + Rye bread 2 dilim
- Ara Öğün Pear 1 orta boy
- Öğle Yemeği Tarhana soup 1 kâse + Chickpea stew with meat 1 porsiyon + Rocket and radish salad 1 tabak
- İkindi Wholegrain crispbread 3-4 adet
- Akşam Yemeği Grilled fish 1 porsiyon + Green leaf salad 1 tabak + Roasted vegetables 1 porsiyon
- Kahvaltı Porridge oats with milk 1 kâse + Mixed fruit plate 1 tabak + Walnut halves 1 avuç
- Ara Öğün Orange 1 orta boy
- Öğle Yemeği Red lentil soup 1 kâse + Chicken döner 1 porsiyon + Green salad 1 tabak
- İkindi Raisins and hazelnuts 1 avuç
- Akşam Yemeği Vegetable and meat casserole 1 porsiyon + Rice pilaf with orzo 1 porsiyon + Ayran (yoghurt drink) 1 su bardağı
- Kahvaltı Eggs with sucuk (Turkish sausage) 1 porsiyon + Cucumber and olives 1 tabak + Village bread 2 dilim
- Ara Öğün Dried figs 2 adet
- Öğle Yemeği Vegetable soup 1 kâse + Lamb shish 1 porsiyon + Kısır (bulgur salad) 1 tabak
- İkindi Yoghurt with fruit 1 kâse
- Akşam Yemeği Mercimek köftesi (lentil balls) 4-5 adet + Carrot with garlic yoghurt 1 tabak + Watermelon 2 dilim
- Kahvaltı Gözleme (thin filled flatbread) 1 porsiyon + Tomato and green pepper 1 tabak + Melon 3-4 dilim
- Ara Öğün Walnuts and dried mulberries 1 avuç
- Öğle Yemeği Chicken and orzo soup 1 kâse + Peppers stuffed with rice and meat 1 porsiyon + Raw vegetable plate 1 tabak
- İkindi Ayran (yoghurt drink) 1 su bardağı
- Akşam Yemeği Grilled kebab 1 porsiyon + Ezme (spicy tomato relish) 1 tabak + Baked potato 1 orta boy
- Kahvaltı Cheese toastie 1 adet + Milk 1 su bardağı + Green olives 1 avuç
- Ara Öğün Grapes 1 avuç
- Öğle Yemeği Mantı (small dumplings with yoghurt) 1 porsiyon + Şalgam (fermented turnip drink) 1 su bardağı + Seasonal salad 1 tabak
- İkindi Mixed nuts 1 avuç
- Akşam Yemeği Chicken sauté 1 porsiyon + Spinach with yoghurt 1 porsiyon + Strained yoghurt 1 kâse