Meal Plans

Select your dietitian to view their specialized plans.

19.08.20: Standard Balanced (Start)

Notes:

  • Lunch & Dinner: Can be swapped.
  • Oil: Use oil in only one meal. If meat has fat, do not add oil to salad.
  • Veggie Prep: 1kg vegetables with 3-4 tbsp oil.
  • Water: Drink at least 1L before evening.
  • Bread: Do not replace bread with soup.

🍳 Breakfast (09:00)

  • 1 slice cheese (or 2 tbsp curd) + 1 boiled egg OR 2 eggs
  • 1 bowl of greens (parsley, dill, pepper, cucumber)
  • Fat: 2 walnuts / 5-6 olives / 1 tsp oil / 1 tsp butter / ½ avocado
  • Carb: 2 slices whole grain bread (50g)
  • OR: 4 tbsp Yogurt + 3 tbsp Oatmeal + 1 Fruit + 2 Walnuts/6 Almonds + 1 tsp Chia

🥗 Lunch (13:00-14:00)

  • Veggie Option: 6-7 tbsp cooked veggies + 4 tbsp yogurt + 2 slices bread
  • Legume Option: 6 tbsp legumes + 4 tbsp yogurt + Salad
  • Alt Option: Any yeast-free/egg-free breakfast option

🥣 Snack (16:30)

  • Ayran / 3 tbsp Yogurt / 1 slice Cheese / 10 Nuts
  • AND
  • 1 Fruit / 1 slice Bread / 2 Rusks

🐟 Dinner (19:00)

  • 250g Fish OR 2 tins Tuna (160g) + Salad
  • Menemen: 2 eggs + veggies + Cacık + 1 slice bread
  • OR: 6 tbsp Legumes + 4 tbsp Yogurt + Salad
  • OR: 1 cup Milk + 1 scoop Protein Powder + Coffee + Ice

27.08.20: 3-Day Personal Reset (Not Consecutive)

Goal: At least 1L water by evening. Lunch and Dinner can be swapped.

🍳 Breakfast (09:00)

  • Menemen/Omelet (2 eggs) + Greens + 1 slice bread

🥗 Lunch (13:00)

  • 160g Tuna + Salad (Large chunks; if carrot used, chop don't grate)

🥣 Snack (16:30)

  • 10 Almonds + 1 Fruit

❄️ Dinner (19:00)

  • 1 glass Milk + Protein Powder + Coffee + Ice

Routine Plan (Following Personal Reset)

🍳 Breakfast (09:00)

  • 1 slice Cheese + 1 Egg OR 2 Eggs
  • Greens + Fat source + 2 slices Bread (50g)
  • OR: 4 tbsp Yogurt + 3 tbsp Oatmeal + 1 Fruit + 2 Walnuts + 1 tsp Chia

🥗 Lunch (13:00)

  • Veggie Dish + 4 tbsp Yogurt + 2 slices Bread (50g)
  • OR: 6 tbsp Legume/Bulgur + Yogurt + Salad
  • OR: Breakfast Option (Egg-free)

🥣 Snack (16:30)

  • Ayran/Yogurt/Cheese/Nuts
  • AND 1 Fruit / 1 slice Bread / 2 Rusks

🐟 Dinner (19:00)

  • 250g Fish/Tuna + Salad
  • OR: Menemen (2 eggs) + Cacık + 1 slice Bread
  • OR: Legumes + Yogurt + Salad
  • OR: Yogurt + Protein Powder + Veggies

04.09.20: Balanced Plan

Goal: At least 1L water by evening. Lunch and Dinner can be swapped.

🍳 Breakfast (09:00)

  • 1 slice cheese + 1 egg + Greens + Fat source + 1 slice bread (25g)
  • OR: 4 tbsp Yogurt + 3 tbsp Oatmeal + 1 Fruit + 2 Walnuts + 1 tsp Chia

🥗 Lunch (13:00)

  • Veggie Dish + Yogurt + Bread OR Legumes + Yogurt + Salad
  • 🏃‍♀️ Sport Days: Eat at 17:00

🥣 Snack (16:30)

  • Dairy/Nuts + Fruit/Carb
  • 🏃‍♀️ Sport Days: Eat after sport

🐟 Dinner (19:00)

  • Fish/Tuna + Salad OR Menemen + Bread
  • OR: 1 bowl Yogurt/Cacık + 1 scoop Protein Powder + Cucumber + Dill
  • 🏃‍♀️ Sport Days: Nothing before sport (except Protein Powder)

17.09.20: 3-Day Switch

🍳 Breakfast (09:00)

  • 2 Eggs + Greens + Fat source

🥗 Lunch (13:00)

  • Veggie Dish + Yogurt + 2 slices bread
  • OR: 4 tbsp Yogurt + 3 tbsp Oatmeal + 1 Fruit + 2 Walnuts + 1 tsp Chia

🥣 Snack (16:30)

  • 10 Almonds + 1 Fruit

🍲 Dinner (19:00)

  • Veggie Dish + Yogurt + 1 slice bread
  • OR: Oatmeal + Yogurt + Fruit Option (Same as Lunch)
  • OR: 1 bowl Soup + Veggies + 1 slice Bread

Routine Plan (Following Switch)

Goal: At least 1L water by evening. Lunch and Dinner can be swapped.

🍳 Breakfast (09:00)

  • 1 slice cheese + 1 egg OR 2 eggs
  • Greens + Fat source
  • 1 slice whole grain bread (25g)
  • OR: 4 tbsp Yogurt + 3 tbsp Oatmeal + 1 Fruit + 2 Walnuts + 1 tsp Chia

🥗 Lunch (13:00)

  • Veggie: 6-7 tbsp Veggie Dish + 4 tbsp Yogurt + 1 slice Bread
  • Legume: 6 tbsp Legumes/Bulgur + 4 tbsp Yogurt + Salad
  • OR: Breakfast Option (Egg-free)
  • 🏃‍♀️ Sport Days: Eat at 17:00

🥣 Snack (16:30)

  • Ayran/Yogurt/Cheese/Nuts
  • AND 1 Fruit / 1 slice Bread / 2 Rusks
  • 🏃‍♀️ Sport Days: Eat after sport

🐟 Dinner (19:00)

  • 250g Fish / 2 tins Tuna + Salad
  • OR: Menemen (2 eggs) + Cacık + 1 slice Bread
  • OR: 6 tbsp Legumes + 4 tbsp Yogurt + Salad
  • OR: 1 bowl Yogurt/Cacık + Protein Powder + Cucumber
  • 🏃‍♀️ Sport Days: Nothing before sport (except Protein Powder)

30.09.20: Protein Focus

🍳 Breakfast (09:00)

  • 2 Eggs + Greens + Fat source

🥗 Lunch (13:00)

  • Ayran w/ Protein (add cucumber/greens if desired)
  • OR: Salata + 100g Salmon Füme
  • OR: Salata + 160g Ton Balığı (Tuna)

🥣 Snack (16:30)

  • 10 Almonds + 1 Fruit

🍽️ Dinner (19:00)

  • Same as Lunch

Routine Plan (Following Protein Focus)

Goal: At least 1L water by evening.

🍳 Breakfast (09:00)

  • 1 slice Cheese + 1 Egg OR 2 Eggs
  • Greens + Fat source + 1 slice Bread (25g)
  • OR: 4 tbsp Yogurt + 3 tbsp Oatmeal + 1 Fruit + 2 Walnuts + 1 tsp Chia

🥗 Lunch (13:00)

  • Veggie Dish (6-7 tbsp) + 4 tbsp Yogurt + 1 slice Bread
  • OR: Legumes/Bulgur + Yogurt + Salad
  • OR: Breakfast Option (Egg-free)
  • 🏃‍♀️ Sport Days: Eat at 17:00

🥣 Snack (16:30)

  • Ayran/Yogurt/Cheese/Nuts
  • AND 1 Fruit / 1 slice Bread / 2 Rusks
  • 🏃‍♀️ Sport Days: After sport

🐟 Dinner (19:00)

  • 250g Fish / 2 tins Tuna + Salad
  • OR: Menemen (2 eggs) + 1 slice Bread
  • OR: Legumes + Yogurt + Salad
  • OR: Yogurt/Cacık + Protein Powder + Veggies
  • 🏃‍♀️ Sport Days: Nothing before sport (except Protein Powder)

05.11.20: 3-4 Day Strict

🍳 Breakfast (09:00)

  • 2 Eggs + Greens + Fat + [Fruit OR 2 Rusks]

🥗 Lunch (13:00)

  • Ayran w/ Protein (add cucumber/greens if desired)
  • OR: Salata + 100g Salmon Füme
  • OR: Salata + 160g Ton Balığı (Tuna)

🥣 Snack (16:30)

  • 10 Almonds only

🍽️ Dinner (19:00)

  • Same as Lunch

Routine Plan (Following Strict)

🍳 Breakfast (09:00)

  • 1 slice Cheese + 1 Egg OR 2 Eggs
  • Greens + Fat source + 1 slice Bread (25g)
  • OR: 4 tbsp Yogurt + 3 tbsp Oatmeal + 1 Fruit + 2 Walnuts + 1 tsp Chia

🥗 Lunch (13:00)

  • Veggie Dish (6-7 tbsp) + 4 tbsp Yogurt + 1 slice Bread
  • OR: 6 tbsp Legumes + 4 tbsp Yogurt + Salad
  • OR: Breakfast Option (Egg-free)

🥣 Snack (16:30)

  • 1 Portion Fruit

🐟 Dinner (19:00)

  • 250g Fish / 2 tins Tuna + Salad
  • OR: Menemen (2 eggs) + 1 slice Bread
  • OR: Yogurt/Cacık + Protein Powder + Cucumber

18.11.20: 2-Day Vegan Detox

Goal: 2.5L Water/day. Sugar-free drinks allowed (tea/coffee/soda) at any time.

🍏 Breakfast (09:00)

  • 1 Fruit + 5 Walnuts

🥗 Lunch (13:00)

  • Salad (with 1 tbsp Olive Oil + Lemon) + 4-5 tbsp Chickpeas/Lentils/Buckwheat + 1 Fruit

🍵 Snack

  • 10 Almonds/Hazelnuts OR 3 Walnuts + Metabolism Tea

🥣 Dinner (19:00)

  • Soup + Veggie Dish

Routine Plan (Following Vegan Detox)

🍳 Breakfast (09:00)

  • 1 slice Cheese + 1 Egg OR 2 Eggs
  • Greens + Fat source + 1 slice Bread (25g)
  • OR: 4 tbsp Yogurt + 3 tbsp Oatmeal + 1 Fruit + 2 Walnuts + 1 tsp Chia

🥗 Lunch (13:00)

  • Veggie Dish + 4 tbsp Yogurt + 1 slice Bread (25g)
  • OR: 6 tbsp Legumes/Bulgur + Yogurt + Salad
  • OR: Breakfast Option (Egg-free)

🥣 Snack (16:30)

  • 1 Portion Fruit

🐟 Dinner (19:00)

  • 250g Fish / 2 tins Tuna + Salad
  • OR: Menemen (2 eggs) + 1 slice Bread
  • OR: Yogurt/Cacık + Protein Powder + Cucumber

13.04.24: Gluten/Lactose Free (1700 kcal)

Goal: 2.5L Water | 200ml Oat Milk for Coffee

🍳 Breakfast (08:00)

  • 2 Brown Rice Cakes + 1/2 Avocado
  • OR: 4 Dried Apricots + 12 Almonds

🥣 Snack (10:00)

  • 1 medium Banana (140g)

🥗 Lunch (12:30)

  • Oat Börek (Pastry)
  • 1 tbsp Vegan Cheese (30g)
  • Salad + Green Tea

🥣 Snack (16:00)

  • 1 Rice Cake + 1 tbsp Peanut Butter
  • 1/2 Banana OR 100g Blueberries

🐟 Dinner (18:00)

  • Opt 1: Zucchini Dish + Salad
  • Opt 2: 210g Sea Bass/Catfish + 1 Rice Cake + Salad
  • Opt 3: Quinoa 'Kisir' (2 portions)

🌙 Night (20:00)

  • 2 slices Fit Mosaic Cake
  • Fennel / Chamomile Tea (Min 2 hrs before sleep!)

20.04.24: Lactose Free (1700 kcal)

Goal: 3.0L Water

🍳 Breakfast (08:00)

  • 2 Scrambled Eggs + 1 tsp Olive Oil
  • 1/2 Avocado + 1 slice Whole Grain Bread

🥣 Snack (10:00)

  • 200g Fresh Fruit

🥗 Lunch (12:00)

  • 2 slices Bread
  • 1 tbsp Vegan Cheese (30g) + Greens + Green Tea
  • Alt 1: 200g Veggies (except potatoes and carrots) + 1 tsp olive oil
  • Alt 2: Avocado (30g) + Tomatoes + Cucumber

🥣 Snack (15:00)

  • 1 Rice Cake + 1 tbsp Peanut Butter
  • 100g Fruit / 70g Banana

🐟 Dinner (18:00)

  • 40g Quinoa OR 200g Sweet Potato
  • 200g Salmon / 280g Sea Bass
  • Salad
  • Alt 1: Lentil Pasta (80g) + Mushroom + Vegan Cheese
  • Alt 2: 4 slices Lentil Börek + Salad

🌙 Night (20:00)

  • 2 Dried Apricots / 100g Fruit / 150g Strawberries

27.04.24: Gluten/Lactose Free (1600 kcal)

Goal: 3.0L Water

🍳 Breakfast (08:00)

  • 1 Egg + 1/2 Avocado
  • 1 slice GF Bread + 1 tbsp Vegan Cheese
  • Salad

🥣 Snack (10:00)

  • 200g Fresh Fruit

🥗 Lunch (12:30)

  • 250g Salmon + 250g Veggies + 1 tsp Olive Oil + 1 slice GF Bread
  • OR: 40g Buckwheat + Veggies + 280g Tofu

🥣 Snack (15:00)

  • Fit Waffle: 1 Rice Cake + 1 tbsp PB + 1/2 Banana

🍲 Dinner (18:00)

  • 250g Veggies + 1 slice GF Bread + Vegan Yogurt
  • Alt 1: Olive Oil Veggie Dish (8 tbsp) + 1 slice GF Bread + Vegan Yogurt
  • Alt 2: Spinach Börek (1/2 of the recipe) + Vegan Yogurt
  • Alt 3: Menemen (2 eggs) + 200g Veggies + 2 slices GF Bread

27.06.24: Maintenance (1800 kcal)

🍳 Breakfast (08:00)

  • 2 Scrambled Eggs
  • 2 slices GF Bread (50g)

🥣 Snack (10:00)

  • 200g Fresh Fruit
  • 10 nuts / 20g Peanut Butter

🥗 Lunch (12:00)

  • GF Sandwich (Chicken/Turkey + Avo)
  • OR: GF Pasta (100g) + Tomato Sauce + Yogurt

🥣 Snacks

  • 200g Fruit

🌯 Dinner

  • 1 piece GF lavash + Salad with:
  • Opt 1: 5 Chicken Kofta
  • Opt 2: 5 Vegan Kofta
  • Opt 3: 60g Cheese
  • Opt 4: 2-3 slice Turkey + 40g Cheese
  • OR: 8 tbsp Dry Legumes/Quinoa + 1/2 Avo + 125g Yogurt/20g Cheese

08.07.24: Maintenance (1800 kcal)

🍳 Breakfast

  • 2 Scrambled Eggs + 1/2 Avocado
  • 50g GF Bread

🥣 Snack (10:30)

  • 150g Cashew/Coconut Yogurt + 100g Fresh Fruit

🥗 Lunch (12:30)

  • 4 pieces Bread + 2 points Meat + 2 points Fat
  • OR: 150g Coconut Yogurt + 80g Chickpeas + 80g Buckwheat

🥣 Snack (16:00)

  • Opt 1: 400g Watermelon + 60g Vegan Cheese
  • Opt 2: 150g Yogurt + 200g Fruit

🍲 Dinner (18:00)

  • 8 tbsp Veggie Dish + 150g Yogurt + 25g GF Bread
  • OR: 400g Watermelon + 30g Vegan Cheese
  • OR: Zucchini Detox / Fit Shakshuka

08.08.24: Summer Diet (1600 kcal)

🍳 Breakfast (10:00)

  • 2 Eggs + 1 tsp Olive Oil
  • 40g Cheese
  • 50g Bread
  • 5 Olives/2 Walnuts
  • Tomatoes + Cucumber + Greens

🥣 Snack (11:30)

  • 200g Peach / Damson Plum

🥗 Lunch (13:00)

  • 2 Portions Cold Soup (Fat burner)
  • OR: 400g Watermelon + 40g Cheese

🍦 Snack (Afternoon)

  • Coffee + 200g Lactose Free Milk
  • Choice: 150g Fruit / 20g Dark Choc / 2 scoops Ice Cream / 1 slice Apple Plum Cake

🐟 Dinner

  • Opt 1: 280g Seabass/Bream + Salad
  • Opt 2: 200g Chicken/Salmon + Salad
  • Opt 3: 2 Egg Menemen + 125g Lactose Free Yogurt + Salad
  • Opt 4: 8 tbsp Olive Oil Veggie Dish + 2 tbsp Bulgur/Buckwheat/Beans/25g Bread/100g Potatoes + 250g Lactose Free Yogurt/40g Cheese