What makes a breakfast filling?
Whether breakfast carries you to lunch depends on the range of groups on the plate. One standard portion of egg is two small eggs, that is 100 grams.
Whether breakfast carries you to lunch depends less on the number of items on the table than on the range of groups. A breakfast built from bread and tea alone and one holding protein and vegetables behave very differently over the same hours. TÜBER, Türkiye's national dietary guideline, defines one standard portion of egg as two small eggs, that is 100 grams, and recommends 2.5 portions of egg a week for ages 18-49.
Sources
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.3, s. 264 Et-tavuk-balık-yumurta-kuru baklagil grubu — yumurta 2 küçük boy / 100 g bir standart porsiyon accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.4, s. 265 18-49 yaş için önerilen porsiyon — yumurta haftada 2½ porsiyon accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.1, s. 262 Süt-yoğurt-peynir grubu standart porsiyon ölçüleri — beyaz peynir 3 parmak / 2 kibrit kutusu / 60 g; kaşar peyniri 2 parmak / 40 g accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.2, s. 263 Süt-yoğurt-peynir için önerilen günlük toplam porsiyon — 18-49 yaş 3 porsiyon accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.5, s. 266 Ekmek ve tahıl grubu — ekmek 2 ince dilim / 50 g; simit ½ adet / 50 g; yulaf ezmesi ¼ kupa / 30 g accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.6, s. 267 Ekmek ve tahıllar için önerilen günlük toplam porsiyon — 18-49 yaş erkek 5, kadın 3½-4 porsiyon accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 1.4.1, s. 253 18-50 yaş için önerilen yeterli posa/lif alımı (AI): 25 g/gün accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.7, s. 268 Sebzelerin standart porsiyon ölçüleri — domates 1 orta boy veya 1 kupa veya 1 yumruk accessed: 2026-08-15
General information notice. This content is prepared to support general nutrition literacy; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you can only be prepared by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan.
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