What should I eat for dinner?

Lunches and dinners with set portions, from home cooking to the corner restaurant. Each is a main dish with its sides. 77 ideas, in each group sorted from lowest to highest calories.

With red meat

Stuffed zucchini with meat and yogurt

~360 kcal · 17 g protein · made at home

Stuffed zucchini (with meat) 2 pieces · 300 g
Yogurt (whole milk) 150 g

Stuffed cabbage rolls with meat and yogurt

~380 kcal · 16 g protein · made at home

Stuffed cabbage rolls (with meat) 1 serving (6 pieces) · 250 g
Yogurt (whole milk) 150 g

Whole wheat pasta with lean ground beef

~450 kcal · 38 g protein · made at home

Boiled whole wheat pasta 1 serving · 180 g
Ground beef (5% fat, cooked) 1 serving · 100 g
Tomatoes (grated, canned) 60 g

Stuffed peppers with meat and yogurt

~450 kcal · 19 g protein · made at home

Stuffed peppers (with meat) 2 pieces · 300 g
Yogurt (whole milk) 150 g

Ekşili köfte, whole wheat bread, shepherd’s salad

~460 kcal · 20 g protein · made at home

Ekşili köfte (meatballs in sour sauce) 1 bowl · 300 g
Whole wheat bread 2 slices · 50 g
Shepherd’s salad 150 g

Türlü, bulgur pilaf, yogurt

~470 kcal · 22 g protein · made at home · available when eating out

Türlü (vegetable stew with meat) 1 serving · 300 g
Bulgur pilaf 120 g
Yogurt (whole milk) 150 g

Lahmacun, shepherd’s salad and ayran

~490 kcal · 19 g protein · available when eating out

Lahmacun 1 piece · 140 g
Shepherd’s salad 100 g
Ayran (yogurt drink) 1 glass · 200 ml

Spinach with ground meat, yogurt, whole wheat bread

~490 kcal · 25 g protein · made at home

Tantuni wrap and ayran

~520 kcal · 33 g protein · available when eating out · ready in 10 minutes

Tantuni (beef wrap) 1 wrap · 205 g
Ayran (yogurt drink) 1 glass · 200 ml

Green beans with meat, rice pilaf, yogurt

~530 kcal · 21 g protein · made at home · available when eating out

Green beans with meat 1 serving · 250 g
Rice pilaf 6 tablespoons · 150 g
Yogurt (whole milk) 150 g

Tas kebab, rice pilaf, shepherd’s salad

~570 kcal · 29 g protein · available when eating out

Tas kebab (beef stew) 1 serving · 200 g
Rice pilaf 6 tablespoons · 150 g
Shepherd’s salad 150 g

Mantı with yogurt and shepherd’s salad

~590 kcal · 21 g protein · made at home · available when eating out

Mantı (dumplings with yogurt) 1 serving · 300 g
Shepherd’s salad 150 g

Hünkar beğendi and shepherd’s salad

~600 kcal · 32 g protein · available when eating out

Hünkar beğendi (lamb stew on eggplant purée) 1 serving · 350 g
Shepherd’s salad 100 g

Beef döner, rice pilaf, shepherd’s salad

~610 kcal · 40 g protein · available when eating out

Beef döner (meat) 1 serving (meat only) · 120 g
Rice pilaf 6 tablespoons · 150 g
Shepherd’s salad 100 g

Forest kebab and bulgur pilaf

~610 kcal · 30 g protein · made at home · available when eating out

Forest kebab (meat and vegetable stew) 1 serving · 300 g
Bulgur pilaf 6 tablespoons · 150 g

Karnıyarık, rice pilaf, cacık

~620 kcal · 16 g protein · made at home · available when eating out

Karnıyarık (eggplant stuffed with ground meat) 1 piece · 230 g
Rice pilaf 6 tablespoons · 150 g
Cacık (yogurt and cucumber) 150 g

İzmir köfte and shepherd’s salad

~620 kcal · 26 g protein · made at home · available when eating out

İzmir köfte (baked meatballs with potatoes) 1 serving · 350 g
Shepherd’s salad 150 g

Beef sauté, rice pilaf, shepherd’s salad

~680 kcal · 44 g protein · made at home · available when eating out

Beef sauté 1 serving · 250 g
Rice pilaf 6 tablespoons · 150 g
Shepherd’s salad 150 g

Grilled köfte, bulgur pilaf, shepherd’s salad

~690 kcal · 43 g protein · made at home · available when eating out

Grilled meatballs (köfte) 5 pieces · 150 g
Bulgur pilaf 6 tablespoons · 150 g
Shepherd’s salad 150 g

Ground meat pide and ayran

~760 kcal · 28 g protein · available when eating out

Ground meat pide 250 g
Ayran (yogurt drink) 1 glass · 200 ml

İskender and ayran

~810 kcal · 49 g protein · available when eating out

İskender kebab 350 g
Ayran (yogurt drink) 1 glass · 200 ml

Adana kebab, lavash, shepherd’s salad and ayran

~880 kcal · 50 g protein · available when eating out

Adana kebab 1 serving (meat only) · 180 g
Lavash 1 piece · 70 g
Shepherd’s salad 150 g
Ayran (yogurt drink) 1 glass · 200 ml

With chicken

Chicken soup, grilled chicken and salad

~400 kcal · 46 g protein · made at home

Chicken soup (with vermicelli) 1 bowl · 250 g
Chicken breast (grilled) 120 g
Shepherd’s salad 150 g

Roast turkey breast, baked sweet potato, shepherd’s salad

~400 kcal · 45 g protein · made at home

Turkey breast (roasted) 5 slices · 150 g
Sweet potato (baked) 1 serving · 150 g
Shepherd’s salad 150 g

Grilled chicken breast, shepherd’s salad, whole wheat bread

~420 kcal · 51 g protein · made at home · ready in 10 minutes

Chicken breast (grilled) 1 serving · 150 g
Shepherd’s salad 1 serving · 200 g
Whole wheat bread 1 slice · 25 g

Grilled chicken breast, brown rice, broccoli

~480 kcal · 55 g protein · made at home

Chicken breast (grilled) 1 serving · 150 g
Boiled brown rice 1 serving · 150 g
Broccoli 1 serving · 150 g

Grilled chicken salad and whole wheat bread

~510 kcal · 47 g protein · made at home · available when eating out · ready in 10 minutes

Chicken salad 1 serving (main course) · 430 g
Whole wheat bread 2 slices · 50 g

Chicken döner wrap and ayran

~550 kcal · 30 g protein · available when eating out · ready in 10 minutes

Chicken döner wrap 1 wrap · 245 g
Ayran (yogurt drink) 1 glass · 200 ml

Chicken and chickpea pilaf and ayran

~570 kcal · 25 g protein · available when eating out · ready in 10 minutes

Chicken and chickpea pilaf 1 serving · 300 g
Ayran (yogurt drink) 1 glass · 200 ml

Chicken sauté, bulgur pilaf, cacık

~570 kcal · 44 g protein · made at home · available when eating out

Chicken sauté 1 serving · 250 g
Bulgur pilaf 6 tablespoons · 150 g
Cacık (yogurt and cucumber) 100 g

Chicken döner, rice pilaf, shepherd’s salad

~620 kcal · 39 g protein · available when eating out

Chicken döner (meat) 150 g
Rice pilaf 6 tablespoons · 150 g
Shepherd’s salad 100 g

Baked chicken with potatoes and shepherd’s salad

~650 kcal · 35 g protein · made at home

Baked chicken with potatoes 1 serving (1 leg + potatoes) · 350 g
Shepherd’s salad 150 g

Chicken shish, rice pilaf, cacık

~660 kcal · 57 g protein · made at home · available when eating out

Chicken shish kebab 1 serving (meat only) · 180 g
Rice pilaf 6 tablespoons · 150 g
Cacık (yogurt and cucumber) 150 g

Chicken döner over rice and ayran

~660 kcal · 36 g protein · available when eating out · ready in 10 minutes

Chicken döner over rice 1 serving · 370 g
Ayran (yogurt drink) 1 glass · 200 ml

Fish and seafood

Tuna and chickpea salad

~330 kcal · 29 g protein · made at home · ready in 10 minutes

Tuna (canned in water, drained) 100 g
Boiled chickpeas 100 g
Tomato 5 slices · 100 g
Cucumber 1 piece · 100 g
Olive oil 1 dessert spoon · 5 g
Lemon juice 10 g

Tuna salad and whole wheat bread

~350 kcal · 30 g protein · made at home · ready in 10 minutes

Tuna (canned in water, drained) 1 can (drained) · 110 g
Shepherd’s salad 1 serving · 200 g
Sweet corn (canned) 2 tablespoons · 30 g
Whole wheat bread 2 slices · 50 g

Salmon, plain bulgur, arugula and tomato

~460 kcal · 40 g protein · made at home

Salmon (grilled) 1 serving · 150 g
Boiled bulgur (plain) 1 serving · 150 g
Arugula 50 g
Tomato 5 slices · 100 g

Grilled sea bass, shepherd’s salad, bread

~480 kcal · 55 g protein · made at home · available when eating out

Sea bass (grilled) 200 g
Shepherd’s salad 1 serving · 200 g
Whole wheat bread 2 slices · 50 g

Anchovy pilaf and shepherd’s salad

~540 kcal · 24 g protein · made at home

Anchovy pilaf 1 slice · 250 g
Shepherd’s salad 150 g

Grilled salmon, quinoa, arugula salad

~550 kcal · 41 g protein · made at home · available when eating out

Salmon (grilled) 1 serving · 150 g
Boiled quinoa 1 serving · 150 g
Arugula 50 g
Olive oil 1 dessert spoon · 5 g
Lemon juice 10 g

Shrimp casserole, seasonal salad, bread

~590 kcal · 44 g protein · available when eating out

Shrimp casserole 1 serving (1 casserole) · 250 g
Seasonal salad 1 serving · 200 g
White bread 2 slices · 50 g

Fish sandwich and ayran

~720 kcal · 43 g protein · available when eating out · ready in 10 minutes

Fish sandwich 1 piece · 300 g
Ayran (yogurt drink) 1 glass · 200 ml

Fried anchovies, shepherd’s salad, bread

~800 kcal · 51 g protein · made at home · available when eating out

Fried anchovies 1 serving · 200 g
Shepherd’s salad 150 g
White bread 2 slices · 50 g

With legumes

Tofu, brown rice and broccoli (vegan)

~390 kcal · 21 g protein · made at home

Tofu 150 g
Boiled brown rice 1 serving · 150 g
Broccoli 120 g
Olive oil 1 dessert spoon · 5 g

Green lentil soup, whole wheat bread, seasonal salad

~410 kcal · 16 g protein · made at home · vegetarian

Green lentil soup 2 ladles · 300 g
Whole wheat bread 2 slices · 50 g
Seasonal salad 1 serving · 200 g

Lentil soup, whole wheat bread, shepherd’s salad

~420 kcal · 17 g protein · made at home · available when eating out · ready in 10 minutes · vegetarian

Lentil soup 2 ladles · 300 g
Whole wheat bread 2 slices · 50 g
Shepherd’s salad 150 g

Piyaz, boiled eggs, whole wheat bread

~420 kcal · 22 g protein · made at home · vegetarian

Piyaz (white bean salad) 1 serving · 200 g
Boiled egg 1 piece · 50 g
Whole wheat bread 1 slice · 25 g

Green lentil salad (vegan)

~420 kcal · 21 g protein · made at home · ready in 10 minutes

Boiled green lentils 220 g
Shepherd’s salad 150 g
Olive oil 2 dessert spoons · 10 g

Chickpea salad, shepherd’s salad and olive oil (vegan)

~440 kcal · 15 g protein · made at home · ready in 10 minutes

Boiled chickpeas 150 g
Shepherd’s salad 1 serving · 200 g
Olive oil 2 dessert spoons · 10 g

Fava, seasonal salad, whole wheat bread (vegan)

~490 kcal · 19 g protein · made at home · available when eating out

Fava (broad bean purée) 150 g
Seasonal salad 1 serving · 200 g
Whole wheat bread 2 slices · 50 g

Green lentil salad and yogurt

~490 kcal · 25 g protein · made at home · ready in 10 minutes · vegetarian

Boiled green lentils 1 glass · 200 g
Shepherd’s salad 150 g
Olive oil 2 dessert spoons · 10 g
Yogurt (whole milk) 150 g

Borlotti beans in olive oil, plain bulgur, shepherd’s salad (vegan)

~500 kcal · 18 g protein · made at home

Borlotti beans in olive oil 1 serving · 200 g
Boiled bulgur (plain) 1 serving · 150 g
Shepherd’s salad 150 g

Piyaz, boiled eggs, shepherd’s salad

~580 kcal · 30 g protein · made at home · vegetarian

Lentil soup, stuffed grape leaves in olive oil, cacık

~580 kcal · 16 g protein · made at home · available when eating out · vegetarian

Lentil soup 1 bowl · 250 g
Stuffed grape leaves (in olive oil) 150 g
Cacık (yogurt and cucumber) 150 g

White bean stew, rice pilaf, pickles

~600 kcal · 23 g protein · made at home · available when eating out

White bean stew (with meat) 1 serving · 250 g
Rice pilaf 6 tablespoons · 150 g
Pickles (cucumber) 1 serving · 50 g

Chickpea stew with meat, bulgur pilaf, yogurt

~620 kcal · 29 g protein · made at home · available when eating out

Chickpea stew (with meat) 1 serving · 250 g
Bulgur pilaf 6 tablespoons · 150 g
Yogurt (whole milk) 150 g

Green lentil salad, leeks in olive oil, whole wheat bread (vegan)

~640 kcal · 21 g protein · made at home

Green lentil salad 200 g
Leeks in olive oil 1 serving · 200 g
Whole wheat bread 2 slices · 50 g

With eggs

Menemen, cacık and a little bread

~370 kcal · 18 g protein · made at home · ready in 10 minutes · vegetarian

Menemen (eggs with tomatoes and peppers) 250 g
Cacık (yogurt and cucumber) 100 g
Whole wheat bread 1 slice · 25 g

Menemen, cacık, shepherd’s salad (no bread)

~440 kcal · 18 g protein · made at home · ready in 10 minutes · vegetarian

Menemen (eggs with tomatoes and peppers) 1 serving (with 2 eggs) · 300 g
Cacık (yogurt and cucumber) 100 g
Shepherd’s salad 150 g

With yogurt or cheese

Tarhana soup, white cheese, whole wheat bread

~370 kcal · 15 g protein · made at home · vegetarian

Tarhana soup 2 ladles · 300 g
White cheese (feta) 40 g
Whole wheat bread 2 slices · 50 g

Pasta with tomato sauce, yogurt, shepherd’s salad

~530 kcal · 19 g protein · made at home · ready in 10 minutes · vegetarian

Pasta with tomato sauce 1 serving · 250 g
Yogurt (whole milk) 150 g
Shepherd’s salad 100 g

Mostly vegetables

Kısır and cacık

~390 kcal · 11 g protein · made at home · vegetarian

Kısır (bulgur salad) 200 g
Cacık (yogurt and cucumber) 150 g

Kısır, shepherd’s salad and pickles (vegan)

~400 kcal · 9 g protein · made at home

Green beans in olive oil, plain bulgur, shepherd’s salad (vegan)

~400 kcal · 9 g protein · made at home

Stuffed peppers in olive oil and yogurt

~420 kcal · 9 g protein · made at home · vegetarian

Stuffed peppers (in olive oil) 2 pieces · 240 g
Yogurt (whole milk) 150 g

Green beans in olive oil, yogurt, whole wheat bread

~450 kcal · 15 g protein · made at home · vegetarian

Mücver, yogurt, shepherd’s salad

~490 kcal · 16 g protein · made at home · vegetarian

Mücver (zucchini fritters) 3 pieces · 150 g
Yogurt (whole milk) 150 g
Shepherd’s salad 150 g

Green beans in olive oil, rice pilaf, yogurt

~530 kcal · 12 g protein · made at home · vegetarian

Artichokes in olive oil, rice pilaf, yogurt

~550 kcal · 14 g protein · made at home · available when eating out · vegetarian

Artichokes in olive oil 1 piece (with garnish) · 200 g
Rice pilaf 6 tablespoons · 150 g
Yogurt (whole milk) 150 g

Stuffed grape leaves in olive oil, hummus, shepherd’s salad (vegan)

~590 kcal · 12 g protein · made at home · available when eating out

Stuffed grape leaves (in olive oil) 150 g
Hummus 4 tablespoons · 80 g
Shepherd’s salad 150 g

İmam bayıldı, plain rice, shepherd’s salad (vegan)

~600 kcal · 9 g protein · made at home · available when eating out

İmam bayıldı (stuffed eggplant in olive oil) 1 piece · 230 g
Boiled rice (plain) 1 serving · 150 g
Shepherd’s salad 150 g

İmam bayıldı, bulgur pilaf, yogurt

~640 kcal · 15 g protein · made at home · available when eating out · vegetarian

İmam bayıldı (stuffed eggplant in olive oil) 1 piece · 230 g
Bulgur pilaf 6 tablespoons · 150 g
Yogurt (whole milk) 150 g

İmam bayıldı, rice pilaf, yogurt

~680 kcal · 13 g protein · made at home · available when eating out · vegetarian

İmam bayıldı (stuffed eggplant in olive oil) 1 piece · 230 g
Rice pilaf 6 tablespoons · 150 g
Yogurt (whole milk) 150 g

Pastries

Cheese toastie, tomato and ayran

~410 kcal · 20 g protein · available when eating out · ready in 10 minutes · vegetarian

Cheese toastie 1 piece · 105 g
Tomato 5 slices · 100 g
Ayran (yogurt drink) 1 glass · 200 ml

Pasta with tomato sauce and shepherd’s salad (vegan)

~460 kcal · 14 g protein · made at home · ready in 10 minutes

Pasta with tomato sauce 1 serving · 250 g
Shepherd’s salad 150 g

Çiğ köfte wrap and ayran

~530 kcal · 17 g protein · available when eating out · ready in 10 minutes · vegetarian

Çiğ köfte wrap 1 wrap · 245 g
Ayran (yogurt drink) 1 glass · 200 ml

Cheese gözleme and ayran

~690 kcal · 23 g protein · available when eating out · vegetarian

Cheese gözleme 1 piece · 210 g
Ayran (yogurt drink) 1 glass · 200 ml

In the app, suggestions are tailored to you

The portions here are for an average meal. In Ayarında the same suggestions are picked for the rest of your day: the portion grows or shrinks to fit the calories you have left, protein-rich options come first when you’re short on protein, a main dish you ate in the last two days moves down the list, and the first three suggestions come from different protein sources. If you’re vegetarian or vegan, have an allergy or have marked foods you don’t eat, options that don’t fit are never shown. None of this uses AI: the calculation always follows the same rules.

Frequently asked questions

Which dinner idea has the fewest calories?

Tuna and chickpea salad: ~330 kcal, 29 g protein; Tuna salad and whole wheat bread: ~350 kcal, 30 g protein; Stuffed zucchini with meat and yogurt: ~360 kcal, 17 g protein.

Which dinner idea has the most protein?

Chicken shish, rice pilaf, cacık: 57 g protein, ~660 kcal; Grilled sea bass, shepherd’s salad, bread: 55 g protein, ~480 kcal; Grilled chicken breast, brown rice, broccoli: 55 g protein, ~480 kcal.

Ask Ayarında “What should I eat?”

Add what you ate in a few seconds; Ayarında suggests options with portions set to the calories and protein you have left. Tap one to add it as a meal.

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