Balanced Nutrition
Busy Schedule
A practical plan for busy weeks using one-pot, tray-bake and make-ahead meals.
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 Oat porridge 1 kâse + Chopped apple with cinnamon 1 adet + Grape molasses 1 tatlı kaşığı
- Ara Öğün Yoghurt 1 kâse
- Öğle Yemeği Lentil soup from the pot simmered on Sunday 1 kâse + Bran bread 2 dilim + Green salad 1 kâse
- İkindi Banana 1 adet
- Akşam Yemeği Chicken and vegetable stew from one pot 1 porsiyon + Bulgur pilaf 1 porsiyon + Plain yoghurt 1 kâse
- Kahvaltı Boiled eggs 2 adet + White cheese 2 dilim + Bran bread 2 dilim
- Ara Öğün Apple 1 orta boy
- Öğle Yemeği Yesterday's chicken and vegetable stew, reheated 1 porsiyon + Rice pilaf 1 porsiyon + Pickles birkaç dilim
- İkindi Strained yoghurt 1 küçük kâse
- Akşam Yemeği Mercimek köftesi (lentil patties) shaped from the same pot 6-7 adet + Lettuce leaves 4-5 yaprak + Ayran (yoghurt drink) 1 su bardağı
- Kahvaltı Cheese toastie 1 adet + Olives 1 avuç + Milk 1 su bardağı
- Ara Öğün Mandarins 2 adet
- Öğle Yemeği Vegetable rice pilaf taken from the freezer 1 porsiyon + Cacık (yoghurt and cucumber) 1 kâse + Boiled egg 1 adet
- İkindi Kefir 1 su bardağı
- Akşam Yemeği The pot's last turn: warm lentil salad 1 kâse + Oven-roasted courgette slices 1 porsiyon + Wholegrain bread 1 dilim
- Kahvaltı Yoghurt bowl with fruit 1 kâse + Rolled oats 2 yemek kaşığı + Tahini 1 tatlı kaşığı
- Ara Öğün Pear 1 orta boy
- Öğle Yemeği Homemade mantı (Turkish dumplings) from the freezer 1 porsiyon + Yoghurt 2 yemek kaşığı + Sliced cucumber 1 avuç
- İkindi Slice of cheese 1 dilim
- Akşam Yemeği One-tray roast chicken with seasonal vegetables 1 porsiyon + Oven potato 1 orta boy + Rocket salad 1 kâse
- Kahvaltı Fried eggs 2 adet + Sliced tomato 1 orta boy + Wholegrain bread 2 dilim
- Ara Öğün Orange 1 orta boy
- Öğle Yemeği Roast chicken left on the tray, reheated 1 porsiyon + Bulgur pilaf 1 porsiyon + Plain yoghurt 1 kâse
- İkindi Melon slices 2 dilim
- Akşam Yemeği Chickpeas with meat cooked in one pot 1 porsiyon + Rice pilaf 1 porsiyon + Çoban salatası (shepherd's salad) 1 kâse
- Kahvaltı Vegetable omelette 1 porsiyon + Sliced cucumber and tomato 1 tabak + Rye bread 2 dilim
- Ara Öğün Plums 3-4 adet
- Öğle Yemeği Yesterday's chickpea pot, reheated 1 porsiyon + Bran bread 2 dilim + Pickles birkaç dilim
- İkindi Ayran (yoghurt drink) 1 su bardağı
- Akşam Yemeği White beans cooked in one pot 1 porsiyon + Rice pilaf with vermicelli 1 porsiyon + Plate of onion and greens 1 tabak
- Kahvaltı Breakfast plate of cheese, olives and tomato 1 tabak + Boiled egg 1 adet + Bran bread 2 dilim
- Ara Öğün Grapes 1 küçük salkım
- Öğle Yemeği Yesterday's white beans, reheated 1 porsiyon + Rice pilaf 1 porsiyon + Cacık (yoghurt and cucumber) 1 kâse
- İkindi Strained yoghurt with fruit 1 kâse
- Akşam Yemeği Homemade meatballs from the freezer 5-6 adet + Oven-baked potato and carrot 1 porsiyon + Seasonal salad 1 kâse