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

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

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

• 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

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

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

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

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.