Healthy eating habits

A short programme for people who want regular, balanced eating rather than weight loss. Family meals, workplace lunches, seasonal shopping and easy preparation.

Plate proportions: 50% Vegetables · 25% Protein · 25% Grains

Healthy eating habits — Selin Yılmaz, dietitian
Duration
1 month (3 sessions)
Frequency
Weekly
Session length
45 min
Consultation
In person or online
Fee
2.000 TLTotal for 3 sessions

Who comes?

People who say "My weight is fine but I am always tired", "I want to cook the right things for the children too" or "I always eat out at lunch". The goal in this programme is not a number but a weekly routine.

How does it work?

In the first session we look at the family's weekly table. In the second we make a meal-prep plan: what can be cooked in 90 minutes on Sunday and how many days it keeps in the fridge. In the third we write notes for eating out, guests and festive tables.

What do you get?

A seasonal shopping list, plate examples adapted to the family and a preparation calendar, including lunch-box ideas for children.

How does it work?

The plate fills as you scroll; each slice is a stage.

  1. First session

    The family's weekly table and shopping routine.

  2. Prep plan

    A 90-minute Sunday preparation and storage calendar.

  3. Out and with guests

    Notes for business meals, guests and festive tables.

Recipes that often appear in this plan

Most meals in your plan are built from small variations of these recipes.

Red lentil patties (mercimek köftesi) Pulses and grains Red lentil patties (mercimek köftesi) 40 min · 210 kcal Borlotti beans in olive oil Main dish Borlotti beans in olive oil 70 min · 260 kcal Bulgur pilaf with chickpeas Pulses and grains Bulgur pilaf with chickpeas 35 min · 330 kcal Baked sea bass with vegetables Main dish Baked sea bass with vegetables 40 min · 380 kcal Overnight oats with apple and cinnamon Breakfast Overnight oats with apple and cinnamon 10 min · 340 kcal Spinach with eggs Breakfast Spinach with eggs 20 min · 250 kcal

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