A healthy eating plan is now essential for everyone. Because when you eat right, both diet and exercise deliver results much faster. That’s why Ceviz Ev Yapımı created a completely natural, delicious, and perfectly Turkish-friendly 30-day healthy eating plan just for you.
Plus, with this program you can lose 3–6 kg of fat on average while boosting your energy and immunity to the maximum.
5 Golden Rules of This Healthy Eating Plan
- Eat exactly 7 whole walnuts every day (e.g., 4 in the morning, 3 as a snack)
- Completely cut out sugar and packaged foods
- Include protein + healthy fat + fibre in every meal
- Finish dinner before 7 PM
- Never forget to drink 2.5–3 litres of water daily
Healthy Eating Plan – Weekly Menu (repeat for 4 weeks)
Monday – Wednesday – Friday
- Breakfast: 2 boiled eggs + tomato-cucumber + 4 walnuts + 1 slice whole-grain bread
- Snack: 3 walnuts + 1 apple
- Lunch: Grilled chicken + big green salad + 1 bowl yogurt
- Snack: Handful of raw almonds
- Dinner: Vegetable bulgur pilaf + 150 g salmon or tuna
Tuesday – Thursday – Saturday
- Breakfast: 100 g cottage cheese + plenty of rocket + 4 walnuts + olive oil
- Snack: 3 walnuts + 1 pear
- Lunch: Lentil soup + grilled meatballs + seasonal salad
- Snack: 1 probiotic yogurt
- Dinner: Baked vegetables + 150 g smoked turkey
Sunday – Light Detox Day
- Breakfast: Green smoothie (spinach + banana + 7 walnuts + almond milk)
- Snack: 3 walnuts + 10–15 strawberries
- Lunch: Walnut-loaded green salad + 2 boiled eggs
- Dinner: Vegetable soup + 1 slice whole-grain bread
Healthy Eating Plan – 1-Week Shopping List (1 person)
- 250 g raw walnuts
- 20 eggs
- 1 kg chicken breast / smoked turkey
- 500 g salmon or tuna
- 2 kg seasonal greens
- 10 apples + 10 pears
- 2 kg tomatoes & cucumbers
- 1 kg yogurt + cottage cheese
- 500 g bulgur + red lentils
- Olive oil, lemon, spices
Scientific Proof Behind the Healthy Eating Plan
- 30 g walnuts daily lowers bad cholesterol by 10–15 % → Harvard 2023
- Walnuts + protein keep you full for 4 hours → PubMed 2021
- 30 sugar-free days improve insulin resistance by 30 % → Diabetes Care 2022
Ceviz Ev Yapımı Is With You for 30 Days
At Ceviz Ev Yapımı, we make this 30-day healthy eating plan even more enjoyable with our completely natural treats.
For example, when you’re out and want the same natural care, just stop by our stores – we’ll always have the perfect companion for you!
Because real change starts with nature and flavour.
Visit our Healthy & Natural Nutrition category for more plans and recipes.