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Cosmin Eric Ionut, C.N. I. Vacarescu, Romania

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Cosmin Eric Ionut, C.N. I. Vacarescu, Romania

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Breakfast:
– Oatmeal with fresh fruits
– A handful of walnuts
– Green tea

Lunch:
– Grilled chicken breast
– Quinoa salad with vegetables
– A glass of ayran

Dinner:
– Vegetable soup
– Baked fish
– Steamed broccoli and carrots

I believe this plan is balanced, nutritious, and easy to prepare.

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Breakfast (8:00 AM):

2 boiled eggs

1 slice of whole grain bread

A handful of fresh spinach or mixed greens

1 small apple

Green tea or herbal tea (unsweetened)

Snack (10:30 AM):

10-12 raw almonds

1 cup of low-fat yogurt

Lunch (1:00 PM):

Grilled chicken breast or baked salmon

Quinoa or brown rice (½ cup)

Mixed salad (lettuce, tomato, cucumber, olive oil + lemon dressing)

1 glass of water

Snack (4:00 PM):

1 banana or seasonal fruit

1 tablespoon of peanut butter (optional)

Dinner (7:00 PM):

Lentil soup or vegetable soup

Grilled vegetables (zucchini, carrots, peppers)

A small bowl of whole grain bulgur or a slice of whole grain bread

1 glass of water

Optional Evening Snack (9:00 PM):

A cup of chamomile tea

A few slices of cucumber or 1 small kiwi

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Breakfast

1 glass of milk

boiled egg

cheese

jam

honey

tomato cucumber

1 slice of bread

lunch

bulgur pilaf

beans

yoghurt soup

apple

2 slices of bread

evening meal

fish

baked pasta

salad

ayran

2 slices of bread

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BREAKFAST

2 boiled eggs or an omelet (cooked with a little olive oil)

1 slice of whole wheat bread

A handful of olives (10–12 pieces)

1 slice of low-salt white cheese or cottage cheese

Plenty of greens (arugula, parsley, cucumber, tomato)

1 cup of unsweetened herbal tea or a glass of milk

MID-MORNING SNACK (10:30–11:00)

1 piece of fruit (apple, pear, or banana)

A handful of raw almonds or walnuts (4–5 pieces)

LUNCH

Grilled chicken, turkey, fish, or 1 serving of legumes (lentils, chickpeas, beans)

3–4 tablespoons of bulgur or quinoa

Salad with olive oil (with lemon, low salt)

A small bowl of yogurt or a glass of ayran (yogurt drink)

AFTERNOON SNACK (15:30–16:00)

A small bowl of yogurt with 2 tablespoons of oats, cinnamon, and a few dried fruits (apricot, date)

Alternative: 1 slice of whole wheat bread with avocado and boiled egg

DINNER

Vegetable dish (e.g., zucchini, cauliflower, spinach with olive oil)

2–3 tablespoons of a grain mix (bulgur, brown rice)

Yogurt or cacık (yogurt with cucumber and mint)

A small slice of whole wheat bread (optional)

EVENING SNACK (optional)

1 glass of milk or kefir

1–2 walnuts

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Healthy Meal Plan for One Day-Zehra YILDIRIM Elazığ Anadolu Lisesi-9/A

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Healthy Meal Plan for One Day-Zehra YILDIRIM Elazığ Anadolu Lisesi-9/A

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Kübra Kevser KANAY/Muazzez Sümer MTAL

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Elazığ Anadolu Lisesi-9/A Zehra YILDIRIM

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Diet plan for one day - Colegiul Național „Ienăchiță Văcărescu” Tîrgoviște, România

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Diet plan for one day - Colegiul Național „Ienăchiță Văcărescu” Tîrgoviște, România

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breakfast omelette Cheese Cucumber Tomatoes Honey Jam Milk Orange juice arugula parsley lunch Izmir meatballs rice pilaf Ayran Salad two slices of bread tarana soup evening meal baked fish bulgur pilaf seasonal salad Turnip lentil soup

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Zehhra YILDIRIM-Elazığ Anadolu Lisesi 9/A

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Zehhra YILDIRIM-Elazığ Anadolu Lisesi 9/A

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Zehra YILDIRIM-Elazığ Anadolu Lisesi 9/A -Çağdaş's daily meal

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Zehra YILDIRIM-Elazığ Anadolu Lisesi 9/A -Çağdaş's daily meal

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BREAKFAST

1 boiled egg

5 slices of cheese

8 olive

1 slices of bread

1 cup of tea

LUNCH

Chicken or tuna salad

1 slices of bread

1 bowl of pasta

1 green apple

1 cup of ayran

DİNNER

1 bowl of soup

2 slices of bread

1 bowl of salad

1 bowl of rice

OTHERS

1 cup of milk

1 banana

1 spoon of honey

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Zehra YILDIRIM-Elazığ Anadolu Lisesi 9/A-Zeynep Çiçek's one day eating program

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Zehra YILDIRIM-Elazığ Anadolu Lisesi 9/A-Zeynep Çiçek's one day eating program

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Breakfast:

1 glass of orange juice

1 boiled egg

2 slices of bread

cheese

olive

honey

butter

tomato-cucumber

Lunch:

green beans

rice

ayran

1 slices of bread

banana

Dinner:

1 bowl of soup

2 slices of bread

stuffed peppers

salad

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BREAKFAST:

Egg

Tomatoes

Cucumber

Honey

Butter

Orange juice

Simit

Cheese

LUNCH:

Rice pilaf

Meatball

Yogurt

Water

Bread

EVENING MEAL:

Baked chicken

Pasta

Ayran

Salad

Lentil soup

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Breakfast:

2 boiled eggs

Cheese

1 slice of bread

Lunch:

Rice

Chicken sauté

Soup

Yogurt

2 slices of bread

Dinner:

Pasta

Salad

Soup

2 slices of bread