400-calorie Sample Breakfast Menus
• 1 boiled egg, 1 slice of cottage cheese, 4-5 olives, 1 medium tomato, 2 medium salads, 500 calorie Sample Lunch Menus for Women, 2 slices of grain bread
t3>•Cheese omelette, 1 medium tomato, 1 medium cucumber, 4-5 black olives, 1 slice of whole wheat bread
•1 glass of semi-skimmed milk, 2 tablespoons of oats, 2 pcs. whole walnut kernels, 1.5 tablespoons of raisins, 1 teaspoon of cinnamon, 3-4 almonds
• Fat-free toast with cheese and tomatoes, 1 glass of freshly squeezed orange juice
• Menemen, 1 slice of rye bread, 4 -5 green olives, 1 dried fig, 4-5 almonds
• 1 portion of tomato sandwich made with light cheddar, 1 glass of freshly squeezed carrot juice
• ½ bagel, 1 slice of semi-skimmed feta cheese, 1 medium sized tomatoes, 1 medium cucumber, 1 portion of knitted cheese
Example Sample Lunch Menus for Women with 500 calorie
• 6 tablespoons of dried beans with meat, 1.5 tea glasses of low-fat yogurt, 1 scoop of tomato soup, 1 bowl of lean salad
• 1 portion of lentil salad with curd cheese, 1 glass of ayran, 1 ladle broccoli soup, 1 slice of wholemeal bread
• 10 tablespoons of sauteed vegetables, 200g grilled chicken, 1 bowl of tzatziki
• 6 tablespoons of green beans with olive oil, 4 tablespoons of pasta with cheese, 1 scoop of ezogelin soup, 1 glass of ayran
• 1 portion of meat salad, 1 scoop of tarhana soup, 3 tablespoons of yoghurt
• 170g steamed anchovy, 1 portion of carrot salad (1 teaspoon of olive oil added), 1 medium boiled potato
• 8 tablespoons sauteed zucchini with minced meat, 1 scoop of highland soup, 2 slices of wholemeal bread
Example Lunch Menus for Men with 700 calorie
• Tabule salad, 300ml ayran
• 1 bowl of tzatziki, 8 tablespoons of bulgur pilaf with vegetables, 6 grilled meatballs
• 4 chicken legs in the oven, 6 tablespoons of rice pilaf, 7 tablespoons peas with carrots, 1 glass of ayran
• 1 medium sized bonito in the oven (180g), 1 ladle of tarhana soup, 1 large bowl of salad (1 teaspoon of olive oil added)
• 8 tablespoons of minced meat pasta, 8 dishes spoon of meatless spinach meal, 2 slices of whole wheat bread, 1 glass of ayran
• 1 scoop of lentil soup, 8 tablespoons of meatless chickpea meal, 100 g grilled steak, 1 bowl of tzatziki
• Meat salad (inside 2 whole with walnut kernels), 2 scoops of tomato soup, 2 slices of multigrain bread, 1 glass of ayran
100-calorie Sample Snacks
• ½ bowl of chestnuts made in the oven
• 1.5 cups of popcorn (without oil, without salt)
• 1.5 tea glasses of yellow chickpeas
• 1.5 tea glasses of white chickpeas
• 3 thin grissini, 1 slice of cottage cheese
• 1 breadstick, 1 boiled egg
• 1 boiled egg, ½ slice of rye bread
• 2 whole walnut kernels
• 10-12 hazelnuts
• 8-10 fine grissini
• 1 glass of buttermilk, 1 medium size cucumber
• 1 dried fig, 5-6 hazelnuts
• 1 piece medium apple
• 1 kiwi, 2 thin grissini
• 1 thin slice watermelon, 4-5 raw almonds
• 2 thin slices pineapple, 1 whole walnut
• 10-12 cherries
