Meal plan
Vegetarian (lacto-ovo) · 2000 kcal
No meat or fish; eggs and dairy included. Most protein comes from legumes, eggs, yogurt, cheese and nuts; legumes are paired with grains in the same meal to improve protein quality.
- Goal
- General health
- Diet
- Vegetarian friendly
- Sample days
- 2
- Duration
- 8 weeks
Allergens: Egg, Gluten, Milk / lactose, Tree nuts For packaged products, check the label.
Sample menu
Day 1
1,985.2 kcal · P 98.3 g · C 252.7 g · F 69.6 g
Breakfast
- Egg (whole) 100 g143 kcal
- Turkish white cheese (feta-type) 30 g79.2 kcal
- Whole wheat bread 75 g185.3 kcal
- Tomato 120 g21.6 kcal
- Cucumber 100 g15 kcal
- Green olives 10 g14.5 kcal
Snack 1
- Strained (Greek) yogurt 150 g145.5 kcal
- Strawberry 150 g48 kcal
Lunch
- Green lentils (cooked) 200 g232 kcal
- Bulgur pilaf (cooked) 150 g187.5 kcal
- Shepherd salad 200 g90 kcal
- Ayran 200 g76 kcal
Dinner
- Chickpeas (cooked) 150 g246 kcal
- Tomato 100 g18 kcal
- Olive oil 5 g44.2 kcal
- Rice pilaf (cooked) 100 g150 kcal
- Cacık (yogurt with cucumber) 200 g80 kcal
Day 2
1,945.4 kcal · P 97.3 g · C 263.5 g · F 65.2 g
Breakfast
- Rolled oats 60 g227.4 kcal
- Semi-skimmed milk 250 g115 kcal
- Banana 120 g106.8 kcal
- Walnuts 15 g98.1 kcal
Snack 1
- Boiled egg 100 g155 kcal
- Red bell pepper 100 g31 kcal
Lunch
- White beans (cooked) 150 g208.5 kcal
- Onion 50 g20 kcal
- Olive oil 10 g88.4 kcal
- Whole wheat bread 50 g123.5 kcal
- Lettuce 100 g15 kcal
- Tomato 100 g18 kcal
Dinner
- Whole wheat pasta (cooked) 200 g298 kcal
- Lor (whey) cheese 60 g58.8 kcal
- Spinach 200 g46 kcal
- Mushroom 100 g22 kcal
- Olive oil 10 g88.4 kcal
- Low-fat yogurt 100 g45 kcal
Who it is for and how to use it
Who is this program for?
For adults who want a balanced, varied diet. It is a sample plan for healthy adults, not a therapeutic diet.
What are the daily targets?
2000 kcal, 95 g protein, 245 g carbs and 72 g fat a day. Each sample day's calories and protein stay within ±10% of this target.
Which allergens does it contain?
Allergens marked on the foods in this plan: Egg, Gluten, Milk / lactose, Tree nuts. Check the label on packaged products.
Can I adapt the program to myself?
Yes. The targets suit an average adult; a dietitian or trainer can set calorie and macro targets for your weight, height and activity level. Gyms and trainers on GamGym can import this plan and assign it to you.
Other meal plans
- Meal plan
Mediterranean style · 2000 kcal
Built on olive-oil vegetable dishes, legumes, whole grains, fish, yogurt and nuts; little red meat and fruit instead of sweets. A long-term healthy eating pattern.
General health · 2000 kcal · 100 g protein · Contains meat / poultry
- Meal plan
Pescatarian (fish-based) · 1900 kcal
No red meat or poultry; protein comes from fish, eggs, dairy and legumes. Oily fish (salmon, mackerel, sardines, anchovies) at least two or three times a week adds omega-3.
General health · 1900 kcal · 130 g protein · Pescatarian friendly
- Meal plan
Weight loss · 1500 kcal
A mild calorie deficit for slow, sustainable weight loss. Protein is spread across meals, half the plate is vegetables and salad; whole grains and legumes keep you full longer.
Fat loss · 1500 kcal · 115 g protein · Contains meat / poultry
This is a general sample plan; if you are pregnant, have a chronic condition or take medication, consult a dietitian or doctor.