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Synced to your account, the same on every device.","inputPlaceholder":"e.g. 2000","inputAria":"Daily calorie target (kcal)","perDay":"kcal / day","save":"Save","cancel":"Cancel","tdeeLabel":"TDEE from your calculator:","autoFill":"Auto-fill","calculatorHint":"Find your target scientifically with the calorie calculator (Mifflin-St Jeor formula, 30 seconds).","referenceRange":"Healthy adult range: 1,600-2,400 kcal women, 2,000-3,000 kcal men (reference). It helps to consult your own dietitian.","targetHeading":"Daily target: {target} kcal","edit":"Edit","reset":"Reset","today":"Today","rangeAverage":"Range average","syncNote":"Your target is synced to your account, you see the same value on any device.","bandOver":"Over target","bandGood":"On track","bandUnder":"Still low","bandNone":"No activity"},"dietGuides":{"guide_pcos-dostu_audience":"Anyone with polycystic ovary syndrome (PCOS) or insulin resistance who wants to support insulin sensitivity through diet. This is not a medical treatment; be sure to work with your doctor or dietitian for medication and goals.","guide_pcos-dostu_eat":["Low-glycemic carbohydrates (whole grains, legumes)","Lean protein (chicken, fish, eggs, legumes)","High-fiber vegetables (leafy greens, broccoli, zucchini)","Healthy fats (olive oil, avocado, nuts)","Low-glycemic fruit (strawberries, apple, pear, in moderation)","Meals high in fiber and low in added sugar"],"guide_pcos-dostu_avoid":["Sugary drinks and sweets","White bread, white rice and refined flour products","High-glycemic, fast-digesting carbohydrates","Ultra-processed packaged products"],"guide_pcos-dostu_slots":["Breakfast","Lunch","Dinner"],"guide_pcos-dostu_meals":["Eggs + whole grain bread + avocado + a handful of walnuts.","Grilled chicken + plenty of salad (olive oil) + a ladle of lentils.","Baked fish + steamed vegetables + a small amount of bulgur."],"guide_pcos-dostu_citeLabels":["Teede et al. 2018, international PCOS guideline (Hum Reprod)","Harvard T.H. Chan, carbohydrates and blood sugar","Monash University, PCOS lifestyle resources","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_pcos-dostu_citeNotes":["An international evidence-based guideline for lifestyle and nutrition in polycystic ovary syndrome.","An overview of the relationship between glycemic index, carbohydrate quality and insulin.","Academic resources for lifestyle and nutrition in PCOS management.","Turkey's recommendations on carbohydrates, fiber and general nutrition."],"guide_pcos-dostu_weekOneTip":"In the first week, drop sugary drinks and always take carbohydrates together with protein, fiber or healthy fat; this softens the rise in blood sugar and insulin. Choose whole grains and legumes instead of white flour products. Regular meals without skipping help insulin balance; carry out your plan with your doctor.","guide_fleksitaryen_audience":"Anyone who wants to eat more plants without giving up meat entirely. It is a flexible transition for those who are not ready to go vegan or vegetarian but want to reduce animal products and increase vegetables, legumes and whole grains.","guide_fleksitaryen_eat":["Vegetables and fruit (at every meal, plenty and varied)","Legumes (lentils, chickpeas, dried beans; plant protein)","Whole grains (oats, bulgur, brown rice)","Nuts, seeds and healthy fats","Eggs and dairy (in moderation)","Occasional lean meat, poultry and fish (as a side, not the center)"],"guide_fleksitaryen_avoid":["The habit of red meat at every meal (reduce its frequency)","Processed meat products (salami, sausage; limit)","Putting meat at the center of the plate (use legumes and vegetables instead)","Sugary and ultra-processed ready foods"],"guide_fleksitaryen_slots":["Breakfast","Lunch","Dinner"],"guide_fleksitaryen_meals":["Oats + fruit + nuts; or menemen (eggs + vegetables).","Lentil patties + plenty of salad + whole grain bread (meat-free meal).","A vegetable-forward plate + a small amount of grilled chicken or fish."],"guide_fleksitaryen_citeLabels":["Derbyshire 2017, flexitarian diet review (Front Nutr)","Harvard T.H. Chan, healthy eating plate and plant-forward eating","EAT-Lancet Commission, plant-forward eating","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_fleksitaryen_citeNotes":["A review evaluating the health effects of flexitarian (semi-vegetarian) eating.","A guide to building a plant-forward, balanced plate.","Plant-forward eating recommendations for health and sustainability.","Turkey's recommendations on vegetable, legume and meat intake."],"guide_fleksitaryen_weekOneTip":"In the first week, start by increasing the number of meat-free days (for example, 2-3 meat-free meals a week). When you do eat meat, shrink the portion and put legumes and vegetables at the center of the plate, turning meat into a side. Add plant protein (lentils, chickpeas, dried beans) to your meals.","guide_dusuk-yag_audience":"Anyone who wants to reduce total fat, especially saturated fat, and who cares about heart and cholesterol health. Before switching to a very low-fat plan, consult your doctor or dietitian, especially if you have a health condition.","guide_dusuk-yag_eat":["Vegetables and fruit (plenty and varied)","Whole grains (oats, bulgur, brown rice, whole wheat)","Legumes (lentils, chickpeas, dried beans)","Lean protein (skinless chicken, fish, egg whites)","Nonfat or low-fat dairy","Boiling, grilling, baking and steaming; a small amount of olive oil"],"guide_dusuk-yag_avoid":["Fried foods and dishes cooked in plenty of fat","Fatty meat and processed meat products","Butter, cream and full-fat dairy (in excess)","Pastries, cakes and oily desserts","Oily sauces and mayonnaise-heavy plates"],"guide_dusuk-yag_slots":["Breakfast","Lunch","Dinner"],"guide_dusuk-yag_meals":["Oatmeal + fruit + low-fat yogurt (fat-free cooking).","Grilled chicken (skinless) + plenty of salad (a little olive oil) + bulgur.","Steamed fish + steamed vegetables + boiled lentils."],"guide_dusuk-yag_citeLabels":["Hooper et al. 2020, Cochrane review on reducing saturated fat","Ornish et al. 1998, lifestyle and heart disease (JAMA)","Harvard T.H. Chan, fats and cholesterol","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_dusuk-yag_citeNotes":["A Cochrane review evaluating the effect of reducing saturated fat intake on cardiovascular events.","A study examining the effect of a very low-fat lifestyle program on heart disease.","An overview of the relationship between fat types, cholesterol and heart health.","Turkey's recommendations on fat intake and general nutrition."],"guide_dusuk-yag_weekOneTip":"In the first week, change your cooking method: use boiling, grilling, baking and steaming instead of frying; measure fat by the spoon and reduce it. Switch to nonfat dairy and choose skinless, lean cuts of meat. While cutting total fat sharply, keeping a small amount from healthy fats like olive oil is balanced.","guide_diyabet-dostu_audience":"Anyone trying to keep blood sugar steady (type 2 diabetes, prediabetes or an insulin-resistance pattern). This is not a medical treatment; be sure to set your plan for medication, insulin and target values with your doctor or dietitian.","guide_diyabet-dostu_eat":["Non-starchy vegetables (leafy greens, broccoli, zucchini, peppers)","Whole grains and legumes (measured portions; fiber slows glucose)","Lean protein (chicken, fish, eggs, legumes)","Healthy fats (olive oil, avocado, nuts)","Low-glycemic fruit (strawberries, apple, pear, in moderation)","Low-salt dairy (yogurt, light cheese)"],"guide_diyabet-dostu_avoid":["Sugary drinks (soda, fruit juice, sweetened tea)","Desserts, pastries and confectionery","White bread, white rice and refined flour products","Fried foods and processed meats high in saturated fat","Very salty and packaged ready meals"],"guide_diyabet-dostu_slots":["Breakfast","Lunch","Dinner"],"guide_diyabet-dostu_meals":["Oats + cinnamon + low-sugar fruit (strawberries) + a handful of walnuts.","Grilled chicken + plenty of green salad + a ladle of lentils (in moderation).","Baked fish + steamed vegetables + a small amount of bulgur pilaf."],"guide_diyabet-dostu_citeLabels":["ADA, nutrition and blood sugar management","Evert et al. 2019, ADA nutrition therapy consensus (Diabetes Care)","Harvard T.H. Chan, carbohydrates and blood sugar","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_diyabet-dostu_citeNotes":["The American Diabetes Association's nutrition and blood sugar management recommendations.","The ADA consensus report on nutrition therapy in diabetes and prediabetes.","The relationship between carbohydrate quality, glycemic index and blood sugar.","Turkey's diabetes and general nutrition recommendations."],"guide_diyabet-dostu_weekOneTip":"In the first week, drop sugary drinks entirely and take carbohydrates together with fiber (whole grains, legumes, vegetables); the plate method helps: half non-starchy vegetables, a quarter lean protein, a quarter whole grains. Keeping meals regular reduces blood sugar swings. Clarify your target values and medication with your doctor.","guide_dusuk-karbonhidrat_audience":"Anyone who wants to cut carbohydrates gradually, keep blood sugar steady, or lose weight. It is more flexible than keto: net carbohydrates are moderately low and a high-fat focus is not required. With diabetes, pregnancy or a kidney condition, clarify your plan with your doctor.","guide_dusuk-karbonhidrat_eat":["Lean protein (chicken, beef, fish, eggs)","Non-starchy vegetables (leafy greens, broccoli, zucchini, cauliflower)","Healthy fats (olive oil, avocado, nuts)","Dairy (yogurt, cheese, in moderation)","Low-sugar fruit (strawberries, blackberries, in moderation)","Legumes and whole grains (in moderation; not fully banned, unlike keto)"],"guide_dusuk-karbonhidrat_avoid":["Sugar and sugary drinks (soda, fruit juice)","Refined flour products (white bread, pastries, savory pastries)","High-starch portions such as white rice and potatoes","Desserts, syrups and jam","High-sugar packaged snacks"],"guide_dusuk-karbonhidrat_slots":["Breakfast","Lunch","Dinner"],"guide_dusuk-karbonhidrat_meals":["Vegetable omelet + avocado + a handful of walnuts.","Grilled chicken + plenty of green salad (olive oil, lemon) + yogurt.","Baked fish + sauteed vegetables + a small amount of lentils."],"guide_dusuk-karbonhidrat_citeLabels":["Harvard T.H. Chan, low-carbohydrate diet review","Sackner-Bernstein et al. 2015, low-carb vs low-fat meta-analysis (PLoS One)","Harvard T.H. Chan, carbohydrates and blood sugar","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_dusuk-karbonhidrat_citeNotes":["The Harvard School of Public Health review of low-carbohydrate diets.","A meta-analysis comparing low-carbohydrate and low-fat diets in overweight adults.","An overview of carbohydrate quality, glycemic load and the relationship with blood sugar.","Turkey's carbohydrate and general nutrition recommendations."],"guide_dusuk-karbonhidrat_weekOneTip":"In the first week, start by dropping sugary drinks and white flour products; make half your plate non-starchy vegetables and a quarter protein. Unlike keto, you do not need to cut carbohydrates to zero; reduce refined ones and keep whole grains and legumes in moderation.","guide_aip_audience":"People with an autoimmune diagnosis who, alongside their doctor or dietitian, try eliminating potential trigger foods. AIP is not a permanent diet but a short-term elimination and reintroduction protocol meant for medical supervision; following it alone carries a risk of nutrient deficiency. Compliance is estimated from ingredient classification (Beta).","guide_aip_eat":["Meat and poultry (beef, lamb, chicken, turkey)","Fish and seafood","Non-nightshade vegetables (zucchini, spinach, broccoli, carrot, beetroot)","Sweet potato and root vegetables (NOT white potato)","Fresh fruit (in moderation)","Healthy fats (olive oil, avocado, coconut oil)","Fresh herbs (parsley, dill, thyme, rosemary)","Non-seed spices (salt, turmeric, ginger, cinnamon)"],"guide_aip_avoid":["Grains and legumes (like Paleo)","Dairy, refined sugar and alcohol (like Paleo)","Eggs (especially egg whites)","Nuts and seeds (including walnuts, almonds, sesame, tahini)","Nightshade vegetables (tomato, pepper, eggplant, white potato, paprika)","Seed spices (cumin, coriander, mustard) and seed oils"],"guide_aip_slots":["Breakfast","Lunch","Dinner"],"guide_aip_meals":["Chicken and spinach saute (in olive oil) + sliced avocado.","Grilled meatballs (egg-free) + a big green salad (olive oil, lemon).","Baked salmon + steamed broccoli + roasted sweet potato."],"guide_aip_citeLabels":["Konijeti et al. 2017, AIP diet IBD clinical trial (Inflamm Bowel Dis)","Ballantyne, The Paleo Approach (AIP foundational source)","Autoimmune Wellness, AIP starter guide","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_aip_citeNotes":["A pioneering clinical trial evaluating AIP's effect in inflammatory bowel disease.","The foundational source defining the AIP protocol (what to eliminate, why, how to reintroduce).","A practical guide to the elimination and reintroduction phases.","Balanced-nutrition recommendations to maintain nutrient adequacy during elimination."],"guide_aip_weekOneTip":"Because AIP is very restrictive, do not start on your own; always plan it with a professional. In week one, removing nightshade vegetables (tomato, pepper, eggplant) is the hardest; replace tomato paste with roasted root-vegetable puree and add flavor with fresh herbs and turmeric instead of pepper.","guide_whole30_audience":"Those who want to drop grains, legumes, dairy, all added sugar and alcohol for 30 days and observe how their body responds. Whole30 is not a permanent diet but a short-term elimination and reintroduction program; discuss long-term plans or medical conditions with a doctor or dietitian. Compliance is estimated from ingredient classification (Beta).","guide_whole30_eat":["Meat and poultry (beef, lamb, chicken, turkey)","Fish and seafood","Eggs","Plenty of vegetables (non-starchy first)","Fresh fruit (whole, in moderation)","Nuts and seeds (except peanuts)","Healthy fats (olive oil, avocado, coconut oil)","Sweet potato and root vegetables"],"guide_whole30_avoid":["Grains (wheat, rice, corn, oats, pasta, bread)","Legumes (lentils, chickpeas, beans, soy, peanuts)","Dairy (milk, cheese, yogurt, butter)","Any added sugar, including honey, molasses and maple syrup","Alcohol (even in cooking)","Paleo-fied snacks and treats (cakes, ice cream, chips)"],"guide_whole30_slots":["Breakfast","Lunch","Dinner"],"guide_whole30_meals":["Vegetable omelet (in olive oil) + sliced avocado + a handful of walnuts.","Grilled chicken + a big green salad (olive oil, lemon) + olives.","Baked salmon + steamed broccoli + roasted sweet potato."],"guide_whole30_citeLabels":["Whole30 official program rules","Whole30 reintroduction guide","Harvard T.H. Chan, diet reviews","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_whole30_citeNotes":["The official 30-day program rules (what to eat, what to avoid).","The step of gradually reintroducing foods after 30 days; an integral part of the program.","Harvard reviews on elimination diets and long-term sustainability.","Balanced protein, vegetable and healthy-fat recommendations (for food-group variety)."],"guide_whole30_weekOneTip":"The hardest part of week one is cutting out all added sugar, including honey and maple syrup. Read the labels of ready-made sauces and packaged products (hidden sugar and additives); make simple sauces at home with olive oil, lemon and spices.","guide_paleo_audience":"Those who want to drop processed foods, grains, legumes and dairy and return to meat, fish, eggs, vegetables and fruit; discuss long-term plans or medical conditions with a doctor or dietitian. Compliance is estimated from ingredient classification (Beta).","guide_paleo_eat":["Meat and poultry (beef, lamb, chicken, turkey)","Fish and seafood","Eggs","Plenty of vegetables (non-starchy first)","Fresh fruit","Nuts and seeds (except peanuts)","Healthy fats (olive oil, avocado, coconut oil)","Sweet potato and root vegetables"],"guide_paleo_avoid":["Grains (wheat, rice, corn, oats, pasta, bread)","Legumes (lentils, chickpeas, beans, soy, peanuts)","Dairy (milk, cheese, yogurt, butter)","Refined sugar and sugary products","Processed and packaged foods","Alcohol"],"guide_paleo_slots":["Breakfast","Lunch","Dinner"],"guide_paleo_meals":["Vegetable omelet (in olive oil) + sliced avocado + a handful of walnuts.","Grilled chicken + a big green salad (olive oil, lemon) + olives.","Baked salmon + steamed broccoli + roasted sweet potato."],"guide_paleo_citeLabels":["Manheimer et al. 2015, Paleo diet meta-analysis (Am J Clin Nutr)","Harvard T.H. Chan, Paleo diet review","Cordain, The Paleo Diet (foundational source)","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_paleo_citeNotes":["A meta-analysis evaluating the Paleo pattern's effect on metabolic syndrome markers.","The Harvard School of Public Health review of the Paleo diet and its cautions.","The foundational source that popularized Paleo eating principles (what to eat, what to avoid).","Balanced protein, vegetable and healthy-fat recommendations (for food-group variety)."],"guide_paleo_weekOneTip":"In week one, take grains and legumes off your plate and replace them with plenty of vegetables and quality protein; try coconut milk instead of dairy. Remember to keep up your fiber and water intake.","guide_dusuk-sodyum_audience":"Anyone whose doctor recommends cutting salt or sodium (high blood pressure, heart failure, kidney conditions); confirm your daily sodium and potassium targets with your doctor. For a holistic heart-healthy pattern, see the DASH page too.","guide_dusuk-sodyum_eat":["Fresh or frozen vegetables (no salt added)","Fresh fruit","Whole grains cooked without salt (oats, bulgur, brown rice)","Unprocessed lean meat, chicken and fish (fresh or frozen)","Unsalted dried legumes (lentils, chickpeas, dried beans)","Unsalted nuts and seeds","Low-salt or salt-free dairy (yogurt, light cheese)","Flavor from lemon, vinegar, garlic, fresh herbs and spices"],"guide_dusuk-sodyum_avoid":["Processed and cured meat products (salami, sausage, sucuk)","Instant soups, bouillon and salty sauces (soy sauce, ketchup)","Pickles, brined foods and salty canned goods","Chips, salty crackers and salty snacks","Ready-made and frozen meals","Excess table salt and very salty cheeses"],"guide_dusuk-sodyum_slots":["Breakfast","Lunch","Dinner"],"guide_dusuk-sodyum_meals":["Oats + fresh fruit + unsalted nuts + low-salt yogurt.","Grilled chicken (salt-free marinade) + bulgur + a big salad (lemon, olive oil).","Baked fish (lemon, fresh herbs) + steamed vegetables + a salt-free lentil dish."],"guide_dusuk-sodyum_citeLabels":["AHA, sodium and blood pressure","NHLBI, sodium reduction and DASH","WHO, salt reduction","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_dusuk-sodyum_citeNotes":["The American Heart Association daily sodium target and salt-reduction guidance.","The US National Heart, Lung, and Blood Institute sodium-reduction and DASH plan.","The World Health Organization recommendation of 5 g salt a day and sodium reduction.","Turkey's salt-reduction guidance and daily sodium target."],"guide_dusuk-sodyum_weekOneTip":"In week one, take the salt shaker off the table and read the sodium on packaged-product labels; most hidden salt comes from packaged foods, not from salt added at the table. Use lemon, garlic, herbs and spices instead of salt.","guide_dengeli_audience":"Anyone without a special restriction who wants to eat sustainably and with variety; if you have a specific medical condition, confirm your goals with your doctor.","guide_dengeli_eat":["Plenty of varied vegetables (every meal)","Fresh fruit (a few servings a day)","Whole grains (oats, bulgur, brown rice, whole wheat)","Lean protein (chicken, fish, eggs, legumes)","Dairy (yogurt, cheese, kefir)","Healthy fats (olive oil, nuts, avocado)","Legumes (lentils, chickpeas, dried beans)","Water and unsweetened drinks"],"guide_dengeli_avoid":["Sugary drinks and packaged fruit juices","Heavily processed packaged foods","Fried foods and trans fats","Too many sugary desserts and snacks","Excess refined flour products","Too much salt and ready-made sauces"],"guide_dengeli_slots":["Breakfast","Lunch","Dinner"],"guide_dengeli_meals":["Oats + yogurt + fresh fruit + a handful of nuts.","Grilled chicken + bulgur + a seasonal salad (olive oil).","Baked fish + steamed vegetables + a lentil dish."],"guide_dengeli_citeLabels":["Harvard T.H. Chan, Healthy Eating Plate","WHO, Healthy diet","USDA MyPlate","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_dengeli_citeNotes":["The Harvard School of Public Health balanced-plate model and portion guidance.","The World Health Organization recommendations for a balanced, varied diet.","The US Department of Agriculture plate-based balanced eating guide.","Food-group and portion recommendations specific to Turkey."],"guide_dengeli_weekOneTip":"In week one, split your plate in four: half vegetables and fruit, a quarter whole grains, a quarter protein. This simple ratio balances most meals.","guide_dusuk-seker_audience":"Anyone who wants to cut added sugar and steady their blood sugar; if you have diabetes or insulin resistance, plan your targets with your doctor.","guide_dusuk-seker_eat":["High-fiber vegetables (broccoli, spinach, zucchini, greens)","Low-sugar fruit (strawberries, blackberries, apple)","Whole grains (oats, bulgur, quinoa)","Lean protein (chicken, fish, eggs)","Legumes (lentils, chickpeas)","Nuts and seeds (almonds, walnuts, chia)","Unsweetened yogurt and dairy","Healthy fats (olive oil, avocado)"],"guide_dusuk-seker_avoid":["Sugary drinks, soda and packaged fruit juice","Sugar, honey, molasses and syrups","Desserts, cake, cookies and chocolate","White bread, white rice and refined flour","Sugary breakfast cereals","Packaged sweet snacks"],"guide_dusuk-seker_slots":["Breakfast","Lunch","Dinner"],"guide_dusuk-seker_meals":["Eggs + avocado + unsweetened yogurt + a few strawberries.","Grilled chicken + quinoa + a big green salad.","Baked fish + steamed broccoli + a lentil dish."],"guide_dusuk-seker_citeLabels":["WHO, free sugars intake guideline","American Diabetes Association, carbohydrate management","Harvard T.H. Chan, added sugar","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_dusuk-seker_citeNotes":["The World Health Organization recommendation to keep free sugars under 10% of daily energy.","The American Diabetes Association guide to carbohydrate and sugar management.","A resource summarizing the health effects of added sugar.","Sugar intake and balanced carbohydrate recommendations."],"guide_dusuk-seker_weekOneTip":"In week one, swap sugary drinks for water or unsweetened tea; drinks are usually the biggest hidden source of daily sugar.","guide_yuksek-lif_audience":"Anyone who wants to support digestion, satiety and steady blood sugar with fiber; increase fiber gradually and drink plenty of water.","guide_yuksek-lif_eat":["Legumes (lentils, chickpeas, dried beans, borlotti)","Whole grains (oats, bulgur, whole wheat, quinoa)","High-fiber vegetables (broccoli, artichoke, peas, carrot)","Fruit eaten with the skin (apple, pear, plum)","Nuts and seeds (chia, flaxseed, almonds)","Oat bran and whole-grain bread","Strawberries and blackberries","Avocado"],"guide_yuksek-lif_avoid":["Refined flour products (white bread, white rice)","Sugary, fiber-free snacks","Strained fruit juices","Heavily processed ready foods","Sugary breakfast cereals","Fried foods and greasy junk food"],"guide_yuksek-lif_slots":["Breakfast","Lunch","Dinner"],"guide_yuksek-lif_meals":["Oatmeal + chia + fresh fruit + a handful of walnuts.","Lentil soup + whole-grain bread + a big green salad.","A chickpea dish + bulgur + steamed vegetables."],"guide_yuksek-lif_citeLabels":["Reynolds et al. 2019, carbohydrate quality and fiber (Lancet)","Anderson et al. 2009, health benefits of dietary fiber (Nutr Rev)","Harvard T.H. Chan, fiber","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_yuksek-lif_citeNotes":["A meta-analysis showing that high fiber intake reduces chronic disease risk.","A review compiling the digestive, heart and metabolic benefits of dietary fiber.","The Harvard School of Public Health dietary fiber guide and recommendations.","Daily fiber requirement and source recommendations."],"guide_yuksek-lif_weekOneTip":"In week one, increase fiber slowly and raise your water intake; a sudden fiber jump can cause bloating, a gradual change soothes the gut.","guide_yuksek-protein_audience":"Anyone raising protein for muscle repair, athletic performance or satiety; if you have kidney disease or a special medical condition, confirm your daily protein target with your doctor.","guide_yuksek-protein_eat":["Lean white meat (chicken breast, turkey)","Fish and seafood (salmon, tuna, anchovy)","Eggs and egg whites","Dairy (low-fat yogurt, cottage cheese, kefir)","Legumes (lentils, chickpeas, dried beans)","Soy foods (tofu, edamame)","Nuts and seeds (almonds, pumpkin seeds, peanut butter)","High-protein whole grains (oats, quinoa, bulgur)"],"guide_yuksek-protein_avoid":["Sugary drinks and packaged fruit juices","Pastries and white bread made with refined flour","Fried foods and high-fat junk food","Sugary desserts and packaged snacks","Low-protein products that just add empty calories","Heavily processed ready meals"],"guide_yuksek-protein_slots":["Breakfast","Lunch","Dinner"],"guide_yuksek-protein_meals":["Cottage cheese + oatmeal + boiled egg + walnuts, with greens.","Grilled chicken breast + quinoa + a big salad with a yogurt dressing.","Baked salmon + lentil stew + steamed broccoli."],"guide_yuksek-protein_citeLabels":["Jäger et al. 2017, ISSN protein position stand (JISSN)","Leidy et al. 2015, protein and satiety (Am J Clin Nutr)","Phillips & Van Loon 2011, protein for athletes (J Sports Sci)","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_yuksek-protein_citeNotes":["The International Society of Sports Nutrition position stand on exercise and protein intake.","A review examining how high protein intake supports satiety and weight management.","Recommendations on protein amount and timing spread across the day for muscle repair.","Daily protein requirement and balanced intake recommendations."],"guide_yuksek-protein_weekOneTip":"In week one, aim to add a serving of protein to every main meal: an egg, a bowl of yogurt or a portion of legumes. Spreading protein across the day works better than loading it into one meal.","guide_dusuk-kalori_audience":"Anyone who wants to lose weight or stay balanced with lighter meals; discuss very low-calorie plans with your doctor during pregnancy, breastfeeding or chronic illness.","guide_dusuk-kalori_eat":["Plenty of vegetables (every meal, raw or steamed)","Cream-free soups (broth or vegetable based)","Leafy salads (light dressing)","Lean protein (chicken breast, fish, egg whites)","Legumes (lentils, chickpeas; filling and high in fiber)","Fresh fruit (portion controlled)","Low-fat dairy (yogurt, cottage cheese)","High-water, high-volume vegetables (cucumber, zucchini, tomato)"],"guide_dusuk-kalori_avoid":["Sugary drinks and alcoholic beverages","Fried and deep-fried foods","Creamy sauces and high-fat desserts","Refined flour products (white bread, pastry, cake)","Packaged snacks and chips","Sugary breakfast cereals and ready-made desserts"],"guide_dusuk-kalori_slots":["Breakfast","Lunch","Dinner"],"guide_dusuk-kalori_meals":["Egg-white omelet + plenty of vegetables + 1 slice of whole-grain bread.","Lentil soup + green salad (lemon, a little olive oil).","Grilled chicken + steamed vegetables + a bowl of yogurt."],"guide_dusuk-kalori_citeLabels":["Rolls 2009, energy density and weight management (Physiol Behav)","CDC, Healthy Weight and energy balance","NIH NIDDK, weight management guide","Turkish Ministry of Health, Turkey Dietary Guidelines (TUBER)"],"guide_dusuk-kalori_citeNotes":["A study showing that low energy density increases satiety and reduces calorie intake.","The US Centers for Disease Control guidance on energy balance and healthy weight.","The US National Institutes of Health guide to weight management and portions.","Energy and portion recommendations, balanced calorie reduction."],"guide_dusuk-kalori_weekOneTip":"In week one, fill half your plate with vegetables and start each meal with soup or salad; a high-volume, high-fiber start helps you feel full on fewer calories.","guide_keto_audience":"Those who want to try very low-carb, fat-forward eating; with diabetes, pregnancy, kidney or heart conditions, always consult your doctor before starting keto.","guide_keto_eat":["Healthy fats (olive oil, avocado oil, butter)","Avocado","Fatty fish (salmon, sardine, mackerel)","Eggs","Leafy and low-carb vegetables (spinach, broccoli, zucchini)","Nuts and seeds (walnuts, almonds, chia)","Full-fat dairy (cheese, yogurt)","Meat and poultry (chicken, beef)"],"guide_keto_avoid":["Sugar and sugary drinks","Grains and flour products (bread, pasta, rice)","Starchy vegetables (potato, corn)","Most fruit (high in sugar; small amounts of berries are an exception)","Legumes (lentils, chickpeas, dried beans)","Honey, molasses and syrups"],"guide_keto_slots":["Breakfast","Lunch","Dinner"],"guide_keto_meals":["Eggs in butter + sliced avocado + a handful of walnuts.","Grilled salmon + green salad with olive oil + cheese.","Chicken thigh + spinach sauteed in butter + steamed broccoli."],"guide_keto_citeLabels":["Paoli et al. 2013, ketogenic diet review (Eur J Clin Nutr)","Bueno et al. 2013, very low-carb meta-analysis (Br J Nutr)","Westman et al. 2007, low-carb clinical review (Am J Clin Nutr)","Harvard T.H. Chan, ketogenic diet review"],"guide_keto_citeNotes":["A review evaluating the clinical uses and safety of the ketogenic diet.","A meta-analysis of how a very low-carb ketogenic diet affects weight and risk factors.","A clinical review examining the metabolic effects of very low-carb eating.","The Harvard School of Public Health review of the ketogenic diet and its cautions."],"guide_keto_weekOneTip":"In week one, reduce net carbs gradually and watch your water and electrolytes (sodium, potassium, magnesium); this is the key to easing fatigue during the transition. Get your doctor's approval before starting keto.","guide_pesketaryen_audience":"Anyone who drops meat and poultry and eats fish, seafood and plant sources (including eggs and dairy); for omega-3, at least two servings of fish a week are targeted.","guide_pesketaryen_weekOneTip":"In the first week, try fish twice instead of red meat or chicken; keep protein variety with legumes and eggs. A gradual switch is the one that sticks.","guide_pesketaryen_eat":["Fish and seafood (salmon, anchovy, sea bass, shrimp, mussels)","Eggs","Dairy (yogurt, cheese, milk)","Vegetables and fruit (every color)","Whole grains (bulgur, oats, brown rice, quinoa)","Legumes (lentils, chickpeas, beans)","Nuts, seeds and olive oil"],"guide_pesketaryen_avoid":["Red meat (beef, lamb, veal)","Chicken and other poultry","Organ meats","Processed meat products (deli meats, sausage)","Meat broth and animal gelatin (depending on the recipe)"],"guide_pesketaryen_slots":["Breakfast","Lunch","Dinner"],"guide_pesketaryen_meals":["Cheese omelet or menemen + olives + tomato and cucumber + whole-grain bread, with fresh fruit.","Lentil soup + olive-oil vegetables + bulgur + yogurt. Fruit for dessert.","Grilled salmon + a big green salad (olive oil and lemon) + roasted vegetables. A handful of nuts and fruit for dessert."],"guide_pesketaryen_citeLabels":["Harvard T.H. Chan, Fish (The Nutrition Source)","AHA, Fish and Omega-3 Fatty Acids","Crowe et al. 2013, EPIC-Oxford (AJCN)"],"guide_pesketaryen_citeNotes":["The effect of fish consumption on heart and general health; omega-3 and mercury balance.","The American Heart Association's recommendation of 2 servings of fish a week.","A comparison of cardiovascular risk between fish-eating and vegetarian groups."],"guide_akdeniz_audience":"Anyone who wants to support heart health, weight balance and longevity through diet; one of the most studied and most sustainable patterns.","guide_akdeniz_weekOneTip":"In the first week, swap butter for olive oil and add a vegetable to every meal; try fish or legumes instead of red meat. Small changes are the ones that last.","guide_akdeniz_eat":["Olive oil (the main fat)","Vegetables and fruit (every meal, plenty)","Whole grains (bulgur, whole wheat, brown rice, oats)","Legumes (lentils, chickpeas, dried beans)","Fish and seafood (2-3 times a week)","Nuts and seeds (walnuts, almonds, hazelnuts)","Low-fat dairy (yogurt, white cheese, in moderation)"],"guide_akdeniz_avoid":["Red meat (limited to a few servings a week)","Processed meat (deli meats, sausage)","Sugary drinks and sweets","Refined grains and white-flour products","Butter and solid fats (olive oil preferred)","Ultra-processed packaged foods"],"guide_akdeniz_slots":["Breakfast","Lunch","Dinner"],"guide_akdeniz_meals":["Whole-grain bread + white cheese + olives + tomato and cucumber + a handful of walnuts, with fresh fruit.","Lentil soup + olive-oil vegetable dish + bulgur pilaf + yogurt. Fruit for dessert.","Grilled fish + a big green salad (olive oil and lemon) + chickpea pilaf. A handful of nuts and fruit for dessert."],"guide_akdeniz_citeLabels":["Estruch et al. 2018, PREDIMED (NEJM)","Harvard T.H. Chan, Mediterranean Diet","AHA, Mediterranean Diet"],"guide_akdeniz_citeNotes":["A large trial showing a Mediterranean diet enriched with olive oil or nuts lowers cardiovascular events.","The nutritional basis, evidence level and practical application of the Mediterranean pattern.","The American Heart Association's review of the Mediterranean diet and heart health."],"guide_anti-inflamatuar_audience":"Those who want to reduce chronic low-grade inflammation through diet; for joint discomfort, metabolic risk or general health. Not a substitute for diagnosis or treatment.","guide_anti-inflamatuar_weekOneTip":"In the first week, add oily fish twice and swap sugary drinks for water; put dark leafy greens in at least one meal. Build the anti-inflammatory pattern step by step.","guide_anti-inflamatuar_eat":["Oily fish (salmon, mackerel, sardines; omega-3)","Colorful vegetables and fruit (blueberries, dark greens)","Olive oil and avocado (healthy fat)","Whole grains and legumes (fiber)","Nuts and seeds (walnuts, flax, chia)","Spices like turmeric, ginger, garlic","Green tea"],"guide_anti-inflamatuar_avoid":["Refined sugar and sugary drinks","Processed and deli meats","Deep-fried food and trans fat","White flour and refined grains","Ultra-processed packaged snacks","Excess saturated fat (full-fat processed products)"],"guide_anti-inflamatuar_slots":["Breakfast","Lunch","Dinner"],"guide_anti-inflamatuar_meals":["Oatmeal + blueberries + flaxseed + walnuts, with green tea.","Grilled salmon + quinoa + turmeric vegetables + a dark green salad (olive oil and lemon).","Lentil dish + steamed broccoli + whole grains + ginger tea. Fruit for dessert."],"guide_anti-inflamatuar_citeLabels":["Harvard Health, Foods that fight inflammation","Arthritis Foundation, Anti-Inflammatory Diet","NIH PubMed, Dietary Inflammatory Index (Shivappa 2014)"],"guide_anti-inflamatuar_citeNotes":["Foods that raise and lower inflammation, an evidence-based list.","Anti-inflammatory eating recommendations for joint health.","An index measuring the inflammatory potential of a diet and its validation study."],"guide_mind_audience":"Those who want to protect cognitive health as they age; the brain-friendly intersection of the Mediterranean and DASH diets. Not a guarantee of disease prevention.","guide_mind_weekOneTip":"In the first week, add a serving of dark leafy greens daily and a handful of walnuts weekly; switch from butter to olive oil. Settle brain-friendly habits gradually.","guide_mind_eat":["Leafy greens (spinach, arugula, purslane; often per week)","Other vegetables (every day)","Blueberries and other berries","Nuts (walnuts above all)","Whole grains (bulgur, oats, brown rice)","Fish (at least once a week) and poultry","Olive oil (the main fat) and legumes"],"guide_mind_avoid":["Red meat (limited)","Butter and margarine","Full-fat cheese (limited)","Fried food and fast food","Pastries and sweets","Sugary processed products"],"guide_mind_slots":["Breakfast","Lunch","Dinner"],"guide_mind_meals":["Oatmeal + blueberries + walnuts, with a spinach omelet and green tea.","Arugula and purslane salad (olive oil) + chickpea bulgur + grilled chicken. Fruit.","Baked fish + steamed green vegetables + brown rice. A handful of nuts and fruit for dessert."],"guide_mind_citeLabels":["Morris et al. 2015, MIND diet (Alzheimers Dement)","Rush University, MIND Diet","NIA, Healthy Eating and the Brain"],"guide_mind_citeNotes":["A study showing slower cognitive decline in people who eat closer to the MIND diet.","The brain-health explanation from the institution that developed the MIND diet.","The US National Institute on Aging's guide to healthy eating and aging."],"guide_volumetrics_audience":"Those who want to cut calories without going hungry and balance weight while keeping a full plate. It targets satiety with low energy-density foods.","guide_volumetrics_weekOneTip":"In the first week, start each meal with a broth-based soup or a big salad; fill half your plate with vegetables. Add volume, cut calories, reduce hunger.","guide_volumetrics_eat":["Water- and fiber-rich vegetables (cucumber, zucchini, lettuce, tomato)","Soups (broth-based, no cream)","Fruit (especially high-water ones)","Legumes and whole grains (voluminous, filling)","Lean protein (chicken breast, fish, egg whites)","Yogurt (low-fat)"],"guide_volumetrics_avoid":["High energy-density snacks (chips, crackers)","Fried food and fatty sauces","Sugary drinks and sweets","Nuts or dried fruit in excess (calorie-dense)","Fast food and processed ready meals","Dishes loaded with butter and solid fat"],"guide_volumetrics_slots":["Breakfast","Lunch","Dinner"],"guide_volumetrics_meals":["Vegetable omelet (mostly egg whites) + plenty of tomato and cucumber + whole-grain bread, with fruit.","Broth-based vegetable soup + a big green salad (light dressing) + grilled chicken breast.","Plenty of steamed vegetables + lentils + a little rice. High-water fruit for dessert (watermelon, strawberries)."],"guide_volumetrics_citeLabels":["Rolls et al., Volumetrics and energy density (PubMed)","CDC, Eating More, Weighing Less (energy density)","Harvard T.H. Chan, The Nutrition Source"],"guide_volumetrics_citeNotes":["Research showing low energy-density foods increase satiety and reduce calorie intake.","The approach of lowering energy density to eat fewer calories at the same volume.","An evidence-based resource on portions, satiety and energy density."],"guide_dash_audience":"Anyone who wants to support their blood pressure and heart health through diet; in pregnancy, kidney disease or while on blood-pressure medication, confirm your sodium and potassium targets with your doctor.","guide_dash_weekOneTip":"In the first week, take the salt shaker off the table and halve the salt in recipes; add flavor with lemon, garlic, fresh herbs and spices instead. Your palate adjusts to less salt within 1-2 weeks.","guide_dash_eat":["Vegetables (every meal, varied colors)","Fruit (fresh, 4-5 servings a day)","Whole grains (oats, bulgur, brown rice, whole-wheat bread)","Fat-free or low-fat dairy (fat-free yogurt, light cheese)","Lean protein (chicken breast, turkey, fish)","Legumes (lentils, chickpeas, dried beans)","Unsalted nuts and seeds (walnuts, almonds, sunflower seeds)","Olive oil and liquid vegetable oils"],"guide_dash_avoid":["High-sodium processed foods (deli meats, sausage, instant soup, pickles, chips)","Excess table salt and salty sauces (soy sauce, salt-paste mixes)","Fatty red meat and processed meat","Sugary drinks and sweets","Deep-fried food and trans fat","Full-fat dairy (cream, clotted cream, full-fat cheese)"],"guide_dash_slots":["Breakfast","Lunch","Dinner"],"guide_dash_meals":["Oatmeal + fat-free milk + fresh fruit + unsalted walnuts, with a slice of whole-grain bread.","Grilled chicken breast + bulgur pilaf + a big green salad (olive oil and lemon, little salt). A serving of fruit for dessert.","Baked fish + steamed vegetables + a lentil dish. Fresh fruit instead of a sugary dessert."],"guide_dash_citeLabels":["NHLBI DASH Eating Plan (NIH)","Appel et al. 1997, DASH trial (NEJM)","Sacks et al. 2001, DASH-Sodium (NEJM)","AHA, sodium and blood pressure"],"guide_dash_citeNotes":["The official DASH plan from the US National Heart, Lung, and Blood Institute: portion and sodium targets.","The first clinical trial showing that a pattern rich in vegetables, fruit and low-fat dairy lowers blood pressure.","Shows that cutting sodium adds further blood-pressure benefit on top of the DASH pattern.","The American Heart Association's daily sodium target and salt-reduction advice."],"guide_vegan_audience":"For those who want to fully exclude animal products for environmental or ethical reasons; discuss a B12 and omega-3 supplement plan with a doctor.","guide_vegan_weekOneTip":"In the first week, plan your B12 supplement and include the nuts + legumes pairing in every meal (protein + iron).","guide_vegan_eat":["Vegetables and fruit (every colour)","Legumes (lentils, chickpeas, beans, peas)","Whole grains (bulgur, quinoa, oats, brown rice)","Nuts and seeds (walnuts, almonds, chia, flax)","Plant milks (almond, soy, oat)","Tofu, tempeh, soy pieces","Olive oil and other plant oils","Cocoa, spices, herbs"],"guide_vegan_avoid":["Meat, chicken, fish, seafood","Milk, yogurt, cheese, butter","Eggs","Honey","Gelatin (marshmallows, jelly, some capsules)","Versions of some wines and beers clarified with isinglass (fish glue)"],"guide_vegan_slots":["Breakfast","Lunch","Dinner"],"guide_vegan_meals":["Oatmeal + plant milk + chia + banana + walnuts, with a glass of orange juice (vitamin C for iron absorption).","Lentil patties + bulgur pilaf + rocket salad + olive oil and lemon. 2 dates for dessert.","Roasted vegetables + chickpeas + tahini sauce + whole-grain bread. Rice pudding made with plant milk for dessert."],"guide_vegan_citeLabels":["ADA position: vegetarian diets (J Acad Nutr Diet 2016)","NIH Office of Dietary Supplements, B12","EAT-Lancet Commission Planetary Health Diet (2019)"],"guide_vegan_citeNotes":["Health effects of vegan and vegetarian diets, B12 and omega-3 recommendation thresholds.","B12 deficiency is common on a vegan diet; supplements or fortified foods are essential.","Global health and sustainability impact of plant-based eating."],"guide_vejetaryen_audience":"For those who don't eat meat but are open to dairy and eggs. Iron and B12 needs are largely met with eggs + dairy.","guide_vejetaryen_weekOneTip":"In the first week, keep half your plate vegetables + fruit; set up an egg + dairy + legume rotation for protein.","guide_vejetaryen_eat":["All vegetables and fruit","Legumes and whole grains","Eggs","Milk, yogurt, kefir, cheese, butter","Nuts and seeds","Honey","Plant oils"],"guide_vejetaryen_avoid":["Meat (beef, lamb, chicken)","Fish and seafood","Meat bouillon, poultry stock","Gelatin","Chicken fat, meat sauce"],"guide_vejetaryen_slots":["Breakfast","Lunch","Dinner"],"guide_vejetaryen_meals":["Menemen (2 eggs + tomato + pepper) + cheese + olives + whole-grain bread. With tea.","Lentil soup + spinach börek + cacık + green salad.","Mushroom risotto + parmesan + green salad + a slice of cheese bread."],"guide_vejetaryen_citeLabels":["Crowe 2013 EPIC-Oxford, vegetarian + IHD risk (Am J Clin Nutr)","ADA position: vegetarian diets (J Acad Nutr Diet 2016)","Harvard T.H. Chan School, vegetarian healthy eating plate"],"guide_vejetaryen_citeNotes":["A vegetarian diet lowers ischemic heart disease risk by 32%.","Health effects of a vegetarian diet, complete nutrient intake with adequate planning.","Half the plate vegetables + fruit, a quarter whole grains, a quarter protein."],"guide_glutensiz_audience":"For those with a celiac diagnosis, gluten sensitivity or wheat allergy. Cross-contamination matters even more for celiac patients.","guide_glutensiz_weekOneTip":"In the first week, learn the hidden sources of gluten (soy sauce, marinades, ready-made sauces); build a label-reading habit.","guide_glutensiz_eat":["Rice, corn, quinoa, buckwheat","Potatoes, sweet potatoes","All vegetables and fruit","Legumes","Meat, fish, chicken, eggs","Milk and dairy (if no additional allergy)","Corn flour, rice flour, almond flour, coconut flour","Bread + pasta labelled gluten-free"],"guide_glutensiz_avoid":["Wheat, barley, rye, hulled oats (except pure oats)","Bulgur, semolina, couscous, freekeh","Standard bread, pasta, börek, cake","Beer (contains gluten)","Some sauces and spice blends (soy sauce, gluten-carrying additives)"],"guide_glutensiz_slots":["Breakfast","Lunch","Dinner"],"guide_glutensiz_meals":["Omelette (2 eggs + cheese + spinach) + olives + gluten-free whole-grain cereal + milk. Cinnamon coffee.","Quinoa salad (quinoa + pepper + pomegranate + walnuts + lemon) + grilled chicken breast + cacık.","Rice and vegetable sauté + grilled fish + green salad + rice pudding for dessert."],"guide_glutensiz_citeLabels":["WGO Global Guidelines Celiac Disease (2016)","Celiac Disease Foundation, gluten-containing grains","FDA Gluten-Free Labeling Final Rule (2014)"],"guide_glutensiz_citeNotes":["Celiac diagnostic criteria and gluten-free diet implementation.","Definition of wheat, barley, rye and their derivatives; cross-contamination risk.","20 ppm upper limit for the gluten-free label; a label-reading guide."],"guide_sutsuz_audience":"For those who avoid dairy due to milk allergy, lactose intolerance or personal preference. Planning calcium sources matters.","guide_sutsuz_weekOneTip":"In the first week, work out your calcium target (~1000 mg/day for adults) and set up a sesame + leafy greens + plant milk rotation.","guide_sutsuz_eat":["Plant milks (almond, soy, oat, coconut)","Plant-based yogurt and cheese alternatives","All vegetables and fruit","Legumes (especially chickpeas + beans, a calcium source)","Meat, fish, chicken, eggs","Whole grains","Sesame, tahini, almonds, hazelnuts (calcium)"],"guide_sutsuz_avoid":["Cow's milk, goat's milk, sheep's milk","Yogurt, kefir, ayran","Cheese (all types)","Butter, cream","Packaged products containing milk powder","Some chocolate and ready-made sauces (contain casein or whey)"],"guide_sutsuz_slots":["Breakfast","Lunch","Dinner"],"guide_sutsuz_meals":["Plant milk + whole-grain cereal + chia + fruit. With a 2-egg omelette + olives.","Lentil soup (cooked without dairy) + grilled chicken + bulgur pilaf + green salad.","Roasted fish + vegetables + potatoes in olive oil + tahini hummus."],"guide_sutsuz_citeLabels":["WAO DRACMA Milk Allergy Guidelines (2010)","NIH Office of Dietary Supplements, calcium","AAAAI, milk allergy vs lactose intolerance"],"guide_sutsuz_citeNotes":["Milk allergy diagnosis + treatment principles, elimination diet implementation.","Calcium sources without dairy: leafy greens, sesame, legumes, fortified plant milk.","The difference between milk allergy (immune) and lactose intolerance (enzyme); the two are managed differently."],"guide_alkolsuz_audience":"For those who avoid alcohol due to pregnancy, breastfeeding, medication, liver issues or personal preference.","guide_alkolsuz_weekOneTip":"In the first week, discover your favourite mocktail recipe; keeping an alcohol-free option ready at family meals eases social pressure.","guide_alkolsuz_eat":["All foods (no restriction in alcohol-free cooking)","Mocktails (alcohol-free cocktails): fruit + soda + herbs","Brewed tea, iced tea, kombucha (alcohol <0.5%)","Turkish coffee, espresso, filter coffee","Water + lemon + mint (simple refreshment)","Freshly squeezed fruit juice (mind the sugar balance)"],"guide_alkolsuz_avoid":["Alcoholic drinks (beer, wine, rakı, whisky, etc.)","Dishes cooked with alcohol (it doesn't fully evaporate, 30-95% remains)","Some vinegars and fermented drinks (check the label)","Vanilla extract (alcohol-based; prefer an alcohol-free or glycerin version)","Some cough syrups + sublingual medicines (alcohol on the label)"],"guide_alkolsuz_slots":["Morning drink","Lunch","Evening refresher"],"guide_alkolsuz_meals":["Lemonade: freshly squeezed lemon + cold water + a pinch of salt + mint leaves + ice.","A classic meal + soda + fresh lemon + a cucumber slice on the side (gin-and-tonic-like refreshment, alcohol-free).","Mojito mocktail: mint + lime + soda + brown sugar + ice, the alcohol-free version."],"guide_alkolsuz_citeLabels":["NIAAA, alcohol and pregnancy","WHO Global Status Report on Alcohol and Health (2018)","USDA Food Data Central, retention factors"],"guide_alkolsuz_citeNotes":["There is no safe lower limit for alcohol during pregnancy; complete avoidance is advised.","Alcohol's effects on the liver, heart and cancer; risk rises even at low intake.","A table of alcohol evaporation after cooking; even after flambéing 25% remains."]},"dietGuide":{"guideTitle":"{label} guide","weekOneLabel":"First week:","weekOneAria":"First-week tip","eatTitle":"What to eat","avoidTitle":"What to avoid","typicalDayTitle":"A typical day","scienceTitle":"The science behind it","quizPrompt":"Not sure which diet suits you?","quizCta":"Try the diet assistant"},"dietQuiz":{"exploreDietsCta":"Explore all diets","title":"3-question test","subtitle":"A simple, deterministic rule-based engine. Not AI; we suggest the 3 best-fit programs by score from your preferences. 30 seconds.","submit":"Show result","suggestionLabel":"Suggested for you","categoryLabel":"Category","audienceLabel":"Target audience","top3Title":"Closest 3 programs (by score)","applyCta":"Apply the {label} template (Pro)","compareCta":"Compare with other templates","retryCta":"Retake the test","scoreSuffix":"pts","catSaglik":"Health","catKilo":"Weight management","catPerformans":"Performance","catOzel":"Special case","q_goal":"What's your main goal?","q_dietStyle":"Your eating style?","q_priority":"What's your priority?","opt_weight_loss":"Weight loss","opt_healthy_lifestyle":"Healthy lifestyle","opt_sport_performance":"Sports performance","opt_medical_condition":"Health condition (diabetes, PCOS, etc.)","opt_omnivore":"I eat everything","opt_vegetarian":"Vegetarian (no meat, dairy/eggs ok)","opt_vegan":"Vegan (no animal products)","opt_low_animal":"Low animal (mostly plant-based)","opt_calorie_cap":"Calorie cap","opt_high_protein":"High protein","opt_low_gi":"Low GI (blood sugar)","opt_balanced":"Balanced mix"},"staticDiets":{"diet_pcos-dostu_label":"PCOS-Friendly","diet_pcos-dostu_desc":"PCOS (polycystic ovary syndrome) friendly eating: a pattern focused on supporting insulin sensitivity. It emphasizes low glycemic load (moderate net carbohydrates), adequate protein, high fiber and low added sugar. Unlike the diabetes-friendly page, it weights protein more heavily and puts added sugar in focus. Recipes are ranked by their PCOS-friendly fit score, best matches first. This is not medical treatment; set your plan with your doctor or dietitian.","diet_fleksitaryen_label":"Flexitarian","diet_fleksitaryen_desc":"Flexitarian eating: mostly plant-based with occasional meat or fish. It is a flexible way to bring vegetables, legumes and whole grains forward without giving up meat entirely; unlike vegan and vegetarian it does not ban meat, and unlike pescatarian it is not limited to fish. Recipes are ranked by a plant-forward fit score, with plant-based recipes on top and meat-containing ones placed by their plant richness.","diet_dusuk-yag_label":"Low Fat","diet_dusuk-yag_desc":"Low-fat eating: recipes that clearly cut total fat, leaning on high fiber and lean protein. It is a classic approach focused on heart and cholesterol health; fat-free cooking such as boiling, grilling and baking, along with vegetables, whole grains and legumes, takes the lead. Recipes are ranked by their low-fat fit score, best matches first. Beta: values are estimated from macros.","diet_diyabet-dostu_label":"Diabetes-Friendly","diet_diyabet-dostu_desc":"Diabetes-friendly eating: a pattern that helps keep blood sugar steady. It moderates not only added sugar but the total glycemic load (net carbohydrates), raises fiber, lowers saturated fat and includes adequate protein. Unlike the low-sugar page, the focus is not added sugar alone but a holistic glycemic and heart-friendly balance. Recipes are ranked by their diabetes-friendly fit score, best matches first. This is not medical treatment; set your plan with your doctor or dietitian.","diet_dusuk-karbonhidrat_label":"Low Carb","diet_dusuk-karbonhidrat_desc":"Low-carb eating: recipes that moderately cut net carbs, leaning on protein and fiber. More flexible than keto (no high-fat requirement); for cutting carbs gradually or keeping blood sugar steady. Recipes are ranked by their low-carb fit score, best matches first. Beta: values are estimated from macros.","diet_aip_label":"AIP (Autoimmune Protocol)","diet_aip_desc":"AIP (Autoimmune Protocol): a step beyond Paleo, an elimination protocol that removes foods that may trigger flares in autoimmune conditions. On top of grains, legumes, dairy, refined sugar and alcohol it also excludes eggs, nuts/seeds and nightshade vegetables (tomato, pepper, eggplant, potato); built on meat, fish, vegetables and fruit. Compliance is computed by classifying each recipe's ingredients (Beta), best matches first. AIP is a short-term elimination-and-reintroduction protocol meant for medical supervision; always follow it with your doctor or dietitian.","diet_whole30_label":"Whole30","diet_whole30_desc":"Whole30: a 30-day elimination program. Stricter than Paleo; on top of grains, legumes, dairy, refined sugar and alcohol it also excludes natural sweeteners (honey, molasses, maple syrup). Built on meat, fish, eggs, vegetables, fruit and nuts. Compliance is computed by classifying each recipe's ingredients (Beta), best matches first. Added sugars, hidden additives and paleo-fied treats cannot always be detected from ingredient names, so check the ingredient list. If you have a medical condition, discuss your plan with your doctor.","diet_paleo_label":"Paleo","diet_paleo_desc":"Paleo diet: recipes free of grains, legumes, dairy, refined sugar and alcohol, built on meat, fish, eggs, vegetables, fruit and nuts. Compliance is computed by classifying each recipe's ingredients (Beta), best matches first. If you have a medical condition, discuss your plan with your doctor.","diet_dusuk-sodyum_label":"Low Sodium","diet_dusuk-sodyum_desc":"Low-sodium eating: recipes focused on clearly cutting salt and sodium, for cases where your doctor recommends sodium restriction (high blood pressure, heart failure, kidney conditions). Unlike the holistic DASH pattern, the single focus here is minimizing sodium. Recipes are ranked by their low-sodium fit score, best matches first.","diet_dengeli_label":"Balanced Diet","diet_dengeli_desc":"Balanced eating: a sustainable plate with all food groups in moderation and variety. Protein, complex carbs, healthy fats and plenty of vegetables in balance. Recipes are ranked by their balanced-diet fit score, best matches first.","diet_dusuk-seker_label":"Low Sugar","diet_dusuk-seker_desc":"Low-sugar eating: recipes that cut added sugar and fast-digesting refined carbs to help keep blood sugar steady. Fiber, protein and healthy fats lead. Recipes are ranked by their low-sugar fit score.","diet_yuksek-lif_label":"High Fiber","diet_yuksek-lif_desc":"High-fiber eating: fiber-rich recipes for digestive health, satiety and steady blood sugar. Whole grains, legumes, vegetables and fruit lead. Recipes are ranked by their high-fiber fit score.","diet_yuksek-protein_label":"High Protein","diet_yuksek-protein_desc":"High-protein eating: protein-rich recipes for muscle repair, satiety and fitness. Chicken, fish, eggs, legumes and dairy lead. Recipes are ranked by their high-protein fit score, best matches first.","diet_dusuk-kalori_label":"Low Calorie","diet_dusuk-kalori_desc":"Low-calorie eating: filling, low energy density recipes for weight management and light meals. Soups, salads and vegetable-forward picks. Recipes are ranked by their low-calorie fit score.","diet_keto_label":"Keto","diet_keto_desc":"Keto (ketogenic) eating: very low net carbs, fat-forward with moderate protein. Recipes are ranked by their keto fit score, best matches first. Beta: values are estimated from macros, consult your doctor first.","diet_pesketaryen_label":"Pescatarian","diet_pesketaryen_desc":"Pescatarian recipes: no meat or poultry; covering fish, seafood and vegetarian dishes. Vegetarian recipes and fish options together.","diet_akdeniz_label":"Mediterranean","diet_akdeniz_desc":"The Mediterranean diet: olive oil, vegetables, legumes, whole grains and fish, low in saturated fat. Recipes are ranked by their Mediterranean fit score, best matches first.","diet_anti-inflamatuar_label":"Anti-inflammatory","diet_anti-inflamatuar_desc":"Anti-inflammatory eating: high fiber, low saturated fat and sugar, rich in produce and healthy fats. Recipes are ranked by their anti-inflammatory fit score.","diet_mind_label":"MIND","diet_mind_desc":"The MIND diet (brain health): a Mediterranean-DASH hybrid rich in leafy greens, nuts, whole grains and fish. Recipes are ranked by their MIND fit score.","diet_volumetrics_label":"Volumetrics","diet_volumetrics_desc":"Volumetrics: low energy density, high-volume and filling but low-calorie recipes. Recipes are ranked by their low-calorie, high-satiety fit score.","diet_dash_label":"DASH","diet_dash_desc":"The DASH diet (blood-pressure friendly): low sodium, high fiber, lean protein and plenty of produce. Recipes are ranked by their DASH fit score, best matches first.","diet_vegan_label":"Vegan","diet_vegan_desc":"Vegan recipes, plant-based, no animal products. Soups, salads, legume dishes and desserts; practical picks where vegetables, nuts and grains lead.","diet_vejetaryen_label":"Vegetarian","diet_vejetaryen_desc":"Vegetarian recipes, no meat, but dairy and eggs allowed. Breakfasts, home dishes, pastries and desserts; the rich plant + dairy pairing at its best.","diet_glutensiz_label":"Gluten-free","diet_glutensiz_desc":"Recipes with no gluten in the ingredient list: rice, corn, buckwheat and quinoa-based dishes instead of wheat, barley and rye. Cross-contamination is not tracked; for celiac sensitivity please verify ingredient labels before cooking.","diet_sutsuz_label":"Dairy-free","diet_sutsuz_desc":"Recipes with no dairy in the ingredient list: prepared with plant-based oils and liquids instead of milk, yogurt, butter, cheese or cream. Cross-contamination is not tracked; for milk allergy please verify product labels before cooking.","diet_alkolsuz_label":"Non-alcoholic","diet_alkolsuz_desc":"Non-alcoholic drinks and mocktail recipes, lemonades, syrups, cold brews and hot drinks. Family-friendly, fresh with herbs and fruit, focused on refreshment."},"dietHub":{"dietCatBitki":"Plant-based","dietCatHassasiyet":"Sensitivity & allergens","dietCatKlinik":"Heart & clinical health","dietCatMakro":"Weight & macro goals","dietCatEliminasyon":"Elimination protocols","searchPlaceholder":"Search diets...","searchNoResults":"No matching diets found.","filterAll":"All","metaTitle":"Diet Guide: 5 quick filters + 10 programs","metaDescription":"Tatonia's diet guide: direct access to vegan, vegetarian, gluten-free, dairy-free and non-alcoholic recipe filters, plus 10 clinically referenced diet programs.","breadcrumbHome":"Home","breadcrumbCurrent":"Diet","h1":"Diet guide","intro":"A quick recipe filter or a personal diet program? Both are on this page. The top row is ready recipe categories; the bottom row is 10 clinically referenced programs. Not sure which fits you? Try the diet assistant.","ctaAssistant":"Get a suggestion from the diet assistant","ctaCalculator":"Calorie calculator","ctaFasting":"Intermittent fasting tracker","ctaWater":"Water tracking","ctaCompare":"Compare templates","ctaUnit":"Unit converter","ctaCustom":"My custom diet profile","quickFilterTitle":"Quick recipe filter","quickFilterDesc":"A filtered recipe list with one click. Open to all users.","programsTitle":"Diet programs","programsDesc":"10 clinically referenced programs. Use them to set up your custom profile with Pro membership; a reference guide for everyone.","catSaglik":"Health","catKilo":"Weight management","catPerformans":"Performance","catOzel":"Special case","asideTitle":"Which diet program suits me?","asideDesc":"The diet assistant suggests the 3 best fits among the 10 programs with a short 6-question test. Then it becomes a profile in one click with Pro membership.","asideCta":"Start the test"},"dietTemplates":{"tpl_dengeli_label":"Balanced","tpl_dengeli_desc":"A sustainable plate with all food groups in moderation and variety. General health and balance.","tpl_dengeli_audience":"General healthy eating, sustainable balance, weight maintenance","tpl_dusuk_seker_label":"Low sugar","tpl_dusuk_seker_desc":"Cuts added sugar and fast-digesting refined carbs. Low GI (≤55), steady blood sugar.","tpl_dusuk_seker_audience":"Reducing sugar, steady blood sugar, general health (non-clinical)","tpl_dash_label":"DASH","tpl_dash_desc":"Low sodium, high fiber, lean protein. Blood-pressure and heart friendly.","tpl_dash_audience":"High blood pressure, heart health, cholesterol management","tpl_anti_inflamatuar_label":"Anti-inflammatory","tpl_anti_inflamatuar_desc":"High fiber, omega-3, low sugar and saturated fat. Anti-inflammatory eating.","tpl_anti_inflamatuar_audience":"Chronic inflammation, joint health, metabolic risk, general health","tpl_mind_label":"MIND","tpl_mind_desc":"A Mediterranean-DASH hybrid; leafy greens, nuts, fish. Brain friendly.","tpl_mind_audience":"Cognitive health, aging, brain protection","tpl_volumetrics_label":"Volumetrics","tpl_volumetrics_desc":"Low energy density; high-volume, filling but low-calorie recipes.","tpl_volumetrics_audience":"Weight loss, cutting calories without hunger, portion control","tpl_akdeniz_label":"Mediterranean","tpl_akdeniz_desc":"Heavy on vegetables, legumes, olive oil and fish. Good for the heart and longevity.","tpl_akdeniz_audience":"General health, heart-disease prevention, cholesterol management","tpl_yuksek_protein_label":"High protein","tpl_yuksek_protein_desc":"30g+ protein per meal for muscle mass, athletes and satiety.","tpl_yuksek_protein_audience":"Athletes, muscle building, satiety goal, weight control","tpl_kilo_verme_label":"Weight loss","tpl_kilo_verme_desc":"Under 400 kcal, high protein, low carb. Fast satiety.","tpl_kilo_verme_audience":"Weight-loss goal, calorie deficit, BMI normalisation","tpl_vegan_label":"Vegan","tpl_vegan_desc":"No animal products. Heavy on legumes, vegetables, grains and nuts.","tpl_vegan_audience":"Vegan diet, ethical choice, environmental sustainability","tpl_diyabet_dostu_label":"Diabetes-friendly","tpl_diyabet_dostu_desc":"Low-GI (≤55) recipes that raise blood sugar slowly. Type 2 diabetes and prediabetes.","tpl_diyabet_dostu_audience":"Diabetes, prediabetes, insulin resistance, blood-sugar management","tpl_pcos_dostu_label":"PCOS-friendly","tpl_pcos_dostu_desc":"Low GI + high protein + anti-inflammatory. For polycystic ovary syndrome.","tpl_pcos_dostu_audience":"PCOS, hormonal imbalance, insulin resistance","tpl_ketojenik_label":"Ketogenic","tpl_ketojenik_desc":"Very low carb (≤20g), high fat, moderate protein. To stay in ketosis.","tpl_ketojenik_audience":"Weight loss, epilepsy, metabolic syndrome, advanced insulin resistance","tpl_aip_label":"AIP (Autoimmune)","tpl_aip_desc":"Elimination of gluten, dairy, egg, nuts, soy and sesame. Autoimmune elimination protocol.","tpl_aip_audience":"Hashimoto's, Crohn's, lupus, rheumatoid arthritis, IBD","tpl_fodmap_label":"Low FODMAP","tpl_fodmap_desc":"Reduces fermentable short-chain carbohydrates for people with IBS.","tpl_fodmap_audience":"IBS, SIBO, sensitive gut, functional digestive issues","tpl_aralikli_oruc_label":"Intermittent fasting","tpl_aralikli_oruc_desc":"16:8 eating window. Balanced calories, normal macros; timing-focused.","tpl_aralikli_oruc_audience":"Weight loss, metabolic flexibility, insulin sensitivity"},"dietCompare":{"metaTitle":"Diet Comparison: Template vs Template","metaDescription":"Compare 10 diet programs side by side. Mediterranean vs Keto vs Vegan, macro split, calorie cap, GI threshold, target audience.","breadcrumbHome":"Home","breadcrumbDiet":"Diet","breadcrumbCurrent":"Comparison","h1":"Diet comparison","intro":"Put 10 diet programs side by side and see their macro caps + GI limit + target audience. Pick 2-3 templates from the top row and the comparison table below updates.","selectTitle":"Choose templates (up to {max})","catSaglik":"🩺 Health","catKilo":"⚖️ Weight","catPerformans":"💪 Performance","catOzel":"🔬 Special","selectNone":"Select at least one template.","comparisonTitle":"Comparison","thFeature":"Feature","thCategory":"Category","thDescription":"Description","thAudience":"Target audience","thCalories":"Calories (max/portion)","thProtein":"Protein (min)","thCarbs":"Carbs (max)","thGi":"GI upper limit","thTag":"Suggested tags","thExcluded":"Excluded","note":"Note: Table values are per average portion. Individual needs vary with age, sex and activity; find your personal goal with the calorie calculator.","ctaApply":"Apply this template to your profile (Pro)","ctaBackToGuide":"Back to the diet guide"},"weightTracker":{"loading":"Loading...","title":"Weight tracking","subtitle":"Log your weight once a day; the sparkline shows the last 30-day trend. Stored in your browser, no account needed.","labelDate":"Date","labelKg":"Weight (kg)","kgPlaceholder":"e.g. 75.5","save":"Save","lastLabel":"Last measurement","change7":"7-day change","change30":"30-day change","noEntries":"No weight entries yet. Add your first one with the form above.","trendTitle":"Last {n}-day trend","trendAria":"Last {n}-day weight trend","trend_up":"Rising","trend_down":"Falling","trend_stable":"Stable","removeLatest":"Delete last entry","note":"Note: A healthy rate of weight change is 0.45-0.9 kg per week (Wing 2005 IOM). Faster loss risks muscle loss + metabolic adaptation. The trend calculation counts a ±0.3 kg noise band as \"stable\" (water retention effect)."},"weightTool":{"metaTitle":"Weight Trend Tracking: Daily Log and 30-Day Sparkline","metaDescription":"Log your daily weight and see the last 30-day trend as a sparkline. 7- and 30-day change calculation, stored in your browser.","breadcrumbHome":"Home","breadcrumbDiet":"Diet","breadcrumbCurrent":"Weight tracking","h1":"Weight trend tracking","intro":"The sparkline pattern known from premium apps (Happy Scale, Libra). Log your weight once a day and see the last 30-day trend. No account needed, stored in your browser.","measureTitle":"Good measurement practice","measure1":"Same time: every morning after waking, before breakfast and showering.","measure2":"Same clothing: in underwear or nude. Socks and slippers make a difference.","measure3":"Flat surface: carpet or a soft floor throws off the scale; choose tile or wood.","measure4":"Weekly average: daily fluctuation is normal (water retention, meal timing). A 7-day average is more reliable for the trend.","rateTitle":"Healthy rate of change","rateP1":"For a weight-loss goal, 0.45-0.9 kg per week is the healthy range (Wing 2005 IOM). Rapid loss (1.5+ kg/week) is usually water and muscle mass loss, not sustainable, and triggers metabolic adaptation.","rateP2":"Lean mass gain is optimal at 0.25-0.5 kg/week with a 250-500 kcal/day surplus (Slater 2019 IJSNEM). More than that usually raises the fat ratio.","linkWing":"Wing 2005, IOM Weight Management (Lost weight maintenance)","linkHall":"Hall 2011, ACSM (Energy balance, ~7700 kcal/kg fat)","ctaCalculate":"Calculate your calorie goal","ctaBackToGuide":"Back to the diet guide"},"unitConverter":{"title":"Unit converter","subtitle":"Two-way conversion between Turkish kitchen measures (glass, tablespoon, teaspoon) ↔ metric (ml, g). Gram ↔ volume conversion for flour, sugar and oil with 7 ready density presets.","dirAriaLabel":"Conversion direction","dirPracticalToMetric":"Practical → Metric","dirMetricToPractical":"Metric → Practical","labelAmount":"Amount","labelPracticalUnit":"Practical unit","labelTargetMetric":"Target metric","labelMetricUnit":"Metric unit","labelTargetPractical":"Target practical","groupVolume":"Volume","groupWeight":"Weight","labelDensity":"Ingredient density (for weight conversion)","resultLabel":"Result","resultPrecision":"Rounding is ±5% accurate for kitchen use.","invalidInput":"Invalid input. A number is expected (1, 1.5, 0.5, half, 1/2, 2-3 are all recognised).","quickRefTitle":"Quick reference table","quickRef1":"1 water glass = 200 ml","quickRef2":"1 tea glass = 100 ml","quickRef3":"1 coffee cup = 80 ml","quickRef4":"1 tablespoon = 15 ml","quickRef5":"1 dessert spoon = 10 ml","quickRef6":"1 teaspoon = 5 ml","quickRef7":"1 water glass of flour ≈ 120 g","quickRef8":"1 water glass of sugar ≈ 170 g","quickRef9":"1 water glass of oil ≈ 184 g","quickRef10":"1 cup (US) = 240 ml","quickRef11":"1 tbsp = 15 ml","quickRef12":"1 tsp = 5 ml","puSuBardagi":"Water glass","puCayBardagi":"Tea glass","puKahveFincani":"Coffee cup","puYemekKasigi":"Tablespoon","puTatliKasigi":"Dessert spoon","puCayKasigi":"Teaspoon","puCup":"Cup (US)","puTablespoon":"Tablespoon (tbsp)","puTeaspoon":"Teaspoon (tsp)","muMl":"ml (millilitre)","muCl":"cl (centilitre)","muDl":"dl (decilitre)","muLitre":"L (litre)","muG":"g (gram)","muKg":"kg (kilogram)","dSivi":"Liquid (water, milk, egg)","dUn":"Flour","dSeker":"Sugar (powder/granulated)","dYag":"Oil","dTuz":"Salt (coarse/fine)","dBal":"Honey","dFindikCeviz":"Hazelnut / walnut / almond (chopped)"},"unitTool":{"metaTitle":"Unit Converter: Glass, spoon, ml, gram","metaDescription":"Convert Turkish kitchen measures (glass, tablespoon, teaspoon) to ml and grams. Accurate gram conversion with density presets for ingredients like flour, sugar and oil.","breadcrumbHome":"Home","breadcrumbDiet":"Diet","breadcrumbCurrent":"Unit converter","softwareAppName":"Unit Converter","softwareAppDescription":"A two-way converter between Turkish kitchen measures (glass, tablespoon, teaspoon) and ml and grams. 7 density presets (flour, sugar, oil, etc.).","h1":"Unit converter","intro":"Instant answers to practical questions like \"how many ml is 1 glass?\" or \"how many glasses is 200 g of flour?\". Supports Turkish kitchen units + imperial (cup, tbsp, tsp), with weight conversion by ingredient density.","whyTitle":"Why does density matter?","whyP1":"To get weight (g) from a volume (ml) measure, you need the ingredient's density (g/ml). Water is the 1.0 g/ml reference (1 ml = 1 g), but flour is 0.6, sugar 0.85, oil 0.92, salt 1.2 and honey 1.42 g/ml. This difference is critical in professional baking (1 glass of water = 200 g, but 1 glass of flour ~120 g).","whyP2":"7 ready presets (liquid / flour / sugar / oil / salt / honey / nuts) cover the most common kitchen cases. The measure is ±5% accurate; it doesn't replace a scale but is enough to follow a recipe.","linkKingArthur":"King Arthur Baking, Ingredient Weight Chart (flour / sugar / salt density standard)","linkUsda":"USDA FSIS Volume-to-Weight Conversion Reference"},"bmrCalc":{"title":"Calorie target calculator","subtitle":"Mifflin-St Jeor BMR formula + activity multiplier. Your daily energy needs and 3 goal suggestions (lose, maintain, gain) from 4 inputs.","labelAge":"Age","labelSex":"Sex","sexSelect":"Select","sexFemale":"Female","sexMale":"Male","labelHeight":"Height (cm)","labelWeight":"Weight (kg)","labelActivity":"Weekly activity","activitySedanter":"Sedentary (office, indoors)","activityHafif":"Light (1-3 workouts/week)","activityOrta":"Moderate (3-5 workouts/week)","activityAktif":"Active (6-7 workouts/week)","activityCokAktif":"Very active (2x/day or physical job)","errorsTitle":"Missing / invalid field:","errAge":"Age must be between 15 and 100","errSex":"Select a sex (required for the formula)","errHeight":"Height must be between 120 and 220 cm","errWeight":"Weight must be between 30 and 300 kg","bmrLabel":"BMR (basal metabolic rate)","bmrUnit":"kcal/day, burned at rest","tdeeLabel":"TDEE (total energy expenditure)","tdeeUnit":"kcal/day, movement included","goalsTitle":"Goal suggestions","goalLoss":"⬇️ Lose weight","goalLossDesc":"500 kcal deficit, ~0.45 kg fat loss per week.","goalMaintain":"Maintain weight","goalMaintainDesc":"Equal to TDEE, current weight stays.","goalGain":"⬆️ Gain weight","goalGainDesc":"300 kcal surplus, for lean mass gain.","macroTitle":"Macro split","macro_balanced_label":"Balanced","macro_balanced_desc":"ADA adult recommendation, suits most people","macro_cutting_label":"Fat loss (cutting)","macro_cutting_desc":"High protein, 1.6-2.2 g/kg target to preserve muscle","macro_bulking_label":"Muscle gain","macro_bulking_desc":"High carb, glycogen + performance","macro_keto_label":"Ketogenic","macro_keto_desc":"Very low carb, fat dominant","macro_mediterranean_label":"Mediterranean","macro_mediterranean_desc":"Monounsaturated fat (olive oil), heart-health focused","macroProtein":"Protein","macroCarb":"Carbs","macroFat":"Fat","macroNote":"Based on the {kcal} kcal/day maintenance goal. Clinical reference: ADA, Helms 2014.","etaTitle":"When will I reach my goal?","etaIntro":"Enter your target weight and weekly rate of change to get an estimated time and a health warning.","etaTargetLabel":"Target weight (kg)","etaRateLabel":"Weekly rate (kg/week)","etaDirLoss":"⬇️ Weight loss","etaDirGain":"⬆️ Weight gain","etaDirMaintain":"⚖️ Maintain","etaMaintain":"Already at target weight; maintenance plan","etaUnknown":"Could not be calculated","etaWeeks":"{weeks} weeks","etaMonths":"~{months} months","etaDeltaTotal":"Total change: {kg} kg","etaWarnTooFastLoss":"Losing more than 1 kg per week is unhealthy (risk of muscle + water loss). 0.5-0.9 kg/week is recommended.","etaWarnTooFastGain":"Gaining more than 0.5 kg per week carries a high fat-gain risk. 0.25-0.5 kg/week is optimal.","etaWarnTooSlow":"Less than 0.1 kg per week is very slow; risk of losing motivation and hitting a plateau. Review your goal.","etaWarnZeroRate":"Weekly change is 0 or negative; you won't get there. Enter a positive rate.","etaWarnInvalidDirection":"The goal direction conflicts (the rate direction doesn't match the change).","etaDisclaimer":"Approximate value; clinical reference CDC 0.5-1 kg/week safe loss, Slater 2019 (IJSNEM) 0.25-0.5 kg/week optimal gain. The body is also affected by water, hormones and activity.","waterTitle":"Daily water goal","waterGlasses":"≈ {glasses} glasses (200 ml/glass)","waterNote":"30 ml per kg. You can raise the goal in hot weather, during training and while breastfeeding.","shareTitle":"Share the result","shareSubtitle":"Others open the same result with this URL.","shareCopied":"✓ Copied","shareShared":"✓ Shared","shareButton":"Share","shareNativeTitle":"Tatonia Calorie Target Calculator","shareFallback":"I calculated my calorie goal","sharePrompt":"Copy the URL:","shareSummary":"{age}y / {sex} / {height}cm / {weight}kg → {tdee} kcal/day TDEE","sexShortMale":"M","sexShortFemale":"F","disclaimer":"This calculation is informational, not a clinical diagnosis. For a specific goal (managing diabetes, pregnancy, during medical treatment) consult a professional. A simple Mifflin-St Jeor formula; actual metabolic rate may vary by ±10%."},"calorieTool":{"metaTitle":"Calorie Target Calculator: BMR, TDEE and Water Needs","metaDescription":"Calculate your daily calorie needs with the Mifflin-St Jeor BMR formula. Three goal suggestions and a water amount from your age, sex, height, weight and activity level.","breadcrumbHome":"Home","breadcrumbDiet":"Diet","breadcrumbCurrent":"Calorie calculator","softwareAppName":"Calorie Target Calculator","softwareAppDescription":"A tool that calculates daily calorie needs with the Mifflin-St Jeor BMR + TDEE formula. Free, no account needed.","h1":"Calorie target calculator","intro":"The answer to \"how many calories should I eat?\" in 4 inputs and 30 seconds. Results are stored in your browser, no account needed.","nextStepTitle":"Next step","nextStepP":"Once you know your calorie goal, use the Food Log to track the macro totals of the recipes you cook. Plus membership shows a 7/14/30-day trend with the \"diet progress\" dashboard.","ctaFoodLog":"Food log","ctaDietAssistant":"Diet assistant","methodTitle":"Calculation method","methodP1":"Basal metabolic rate (BMR) is calculated with the Mifflin-St Jeor 1990 formula. Today this is the most accurate estimate recommended by the American Dietetic Association (Frankenfield 2005 meta-analysis, 5% lower error than Harris-Benedict).","methodP2":"TDEE (Total Daily Energy Expenditure) is found by BMR × an activity multiplier. The activity level is a 5-grade scale based on ACSM training guidelines. The weight-loss goal is a 500 kcal/day deficit (USDA 7700 kcal/kg of fat); the gain goal is a 300 kcal/day surplus (Slater 2019, lean mass).","methodP3":"The water goal uses the classic 30 ml per kg formula (EFSA 2010, assuming ~70% of total water need is taken as drinking water).","linkMifflin":"Mifflin & St Jeor 1990, Am J Clin Nutr (original BMR formula)","linkFrankenfield":"Frankenfield 2005 (BMR formula comparison meta-analysis)","linkAcsm":"ACSM Physical Activity Guidelines (activity level)"},"fastingTimer":{"loading":"Loading...","title":"Intermittent fasting tracker","subtitle":"Pick a protocol and enter your last meal time. Tatonia shows your fasting and window status live. All data stays in your browser.","protocolLabel":"Protocol","lastMealLabel":"Last meal time","startNow":"I just ate, start fasting","percentComplete":"{percent}% done","invalidMeal":"The last meal time is invalid, please enter it again.","windowOpensAt":"Window opens at: {time}","fastStartsAt":"Fast starts at: {time}","audienceLabel":"Target audience:","importantLabel":"Important:","importantNote":"Intermittent fasting is not suitable during pregnancy, breastfeeding, diabetes (especially insulin therapy), a history of active eating disorders, or young age (<18). If you have a chronic illness, consult your doctor.","protocolLabel168":"16:8 Classic","protocolLabel186":"18:6 Intense","protocolLabel204":"20:4 Warrior","protocolLabel231":"23:1 OMAD","protocolDesc168":"The most common protocol. 16 hours fasting, 8-hour eating window.","protocolDesc186":"Stricter: 18 hours fasting, 6-hour window.","protocolDesc204":"A strict protocol: 20 hours fasting, 4-hour window.","protocolDesc231":"One Meal A Day: 23 hours fasting, 1-hour meal.","protocolAudience168":"Ideal for beginners, in tune with the circadian rhythm.","protocolAudience186":"Intermediate level, for those with a weight-loss goal.","protocolAudience204":"Advanced level, for experienced users.","protocolAudience231":"Very advanced, medical supervision recommended.","statusFasting":"🌙 You're fasting","statusEating":"🍽️ You're in the eating window","nextWindow":"{time} until the eating window","nextFast":"{time} until the fast starts","remainingHoursMinutes":"{hours} h {minutes} min","remainingHours":"{hours} h","remainingMinutes":"{minutes} min"},"fastingTool":{"metaTitle":"Intermittent Fasting Tracker: 16:8, 18:6, 20:4, OMAD","metaDescription":"A browser-based intermittent fasting timer. Pick a protocol, enter your last meal time, see live fasting and eating window status. No account needed.","breadcrumbHome":"Home","breadcrumbDiet":"Diet","breadcrumbCurrent":"Intermittent fasting","softwareAppName":"Intermittent Fasting Tracker","softwareAppDescription":"Intermittent fasting timer for the 16:8, 18:6, 20:4 and OMAD protocols. Live fasting and eating window status. Free, no account needed.","h1":"Intermittent fasting tracker","intro":"Intermittent fasting is a pattern of eating during certain hours of the day and consuming only water, coffee or tea the rest of the time. Four popular protocols can be tracked with the timer on Tatonia.","protocolTitle":"Choosing a protocol","protocol168":"16:8 Classic: 16 hours fasting, 8-hour window. The most common, ideal for beginners. Keeps your circadian rhythm; you skip breakfast or eat dinner early.","protocol186":"18:6 Intense: 18 hours fasting, 6-hour window. Intermediate level, for weight-loss goals.","protocol204":"20:4 Warrior: 20 hours fasting, 4-hour window. A strict protocol, for experienced users.","protocol231":"23:1 OMAD: One Meal A Day. 23 hours fasting, 1-hour meal. Very advanced, medical supervision recommended.","scienceTitle":"The science behind it","scienceP1":"Intermittent fasting works through the metabolic switch (after 12-16 hours of fasting, the liver depletes its glycogen and shifts to using fatty acids and ketones). The Mattson 2017 NEJM and de Cabo 2019 NEJM reviews report improvements in weight loss, insulin sensitivity, blood pressure and inflammatory markers.","scienceP2":"An important caveat: intermittent fasting is not a \"magic bullet\"; total energy deficit, food quality, sleep and movement are all part of the bigger picture. Eating well within the window matters.","linkDeCabo":"de Cabo & Mattson 2019, NEJM (Effects of intermittent fasting on health, aging, and disease)","linkMattson":"Mattson 2017, NEJM (Intermittent metabolic switching, neuroplasticity)","linkCienfuegos":"Cienfuegos 2020, Cell Metabolism (4:20 vs 6:18 protocol comparison)","notSuitableTitle":"Not suitable for","notSuitable1":"Pregnant and breastfeeding women","notSuitable2":"Children and teens under 18","notSuitable3":"Those with a history of active eating disorders","notSuitable4":"Diabetics on insulin therapy","notSuitable5":"Underweight people or those with no weight-loss goal","notSuitable6":"Certain chronic illnesses (consult a doctor)","ctaCalculate":"Calculate your calorie goal","ctaBackToGuide":"Back to the diet guide"},"waterTracker":{"loading":"Loading...","title":"Water tracking","subtitle":"Add a glass with one tap. A streak starts when you reach your goal.","streakLabel":"Streak","todayLabel":"Today","removeAria":"Remove one glass","addGlass":"+1 Glass (200 ml)","reset":"Reset","week7Label":"Last 7 days goal","targetLabel":"Goal","save":"Save","cancel":"Cancel","glassesUnit":"glasses","change":"Change","note":"Note: 200 ml = 1 glass by default. Around 30 ml per kg of body weight is ideal; find your personal goal on the calorie calculator page. Data is stored in your browser, no account needed."},"waterTool":{"metaTitle":"Water Tracking: Daily Glass Counter and Streak","metaDescription":"Track your daily water intake glass by glass. Set a goal, start a streak. Runs in your browser, no account needed.","breadcrumbHome":"Home","breadcrumbDiet":"Diet","breadcrumbCurrent":"Water tracking","softwareAppName":"Water Tracking","softwareAppDescription":"Daily water intake tracker: add glasses, build a streak as you hit your goal. Free, no account needed.","h1":"Water tracking","intro":"As simple and fast as premium hydration apps: add a glass with one tap, build a streak on the days you hit your goal. Stored in your browser, privacy respected.","whyTitle":"Why track water?","whyP1":"About 55-60% of an adult body is water. Per the EFSA 2010 NDA Panel, daily need is 2.0-2.5 litres (including food); around 1.5-2 litres as drinking water is enough. Activity, heat, pregnancy and breastfeeding raise this target.","whyP2":"The classic \"8 glasses a day\" is a practical start; for personalisation, the body weight × 30 ml formula works better. Enter your weight on the calorie calculator page and it shows a personal ml target.","linkEfsa":"EFSA NDA Panel 2010: Dietary Reference Values for Water","linkCdc":"CDC: Water and Healthier Drinks (general guidance)","ctaCalculate":"Calculate your personal goal","ctaBackToGuide":"Back to the diet guide"},"onay":{"metaTitle":"Consent Required","heading":"Your safety matters to us","description":"Before you start using Tatonia, you need to accept our legal documents. This way you know how your personal data is processed and can protect your rights."},"notFound":{"metaTitle":"Page not found","lead":"We couldn't find the page you're looking for.","description":"Maybe the recipe was removed, or the link was mistyped. Try searching below or browse the highlights.","searchPlaceholder":"Search recipes, e.g. dumplings, lentil soup","home":"Home","allRecipes":"All Recipes","diet":"Diet","blog":"Blog","suggestionsTitle":"Maybe these recipes interest you","support":"Still can't find it? Email destek@tatonia.com and we'll help you track it down."},"errorPage":{"heading":"Something went wrong","description":"An unexpected error occurred while loading the page. The issue was logged automatically and our team will look into it.","errorId":"Error ID","retry":"Try Again","home":"Home","allRecipes":"All Recipes","diet":"Diet","blog":"Blog","support":"If the problem persists, email destek@tatonia.com with the error ID."},"press":{"faktoidRecipesLabel":"Recipes","faktoidCuisinesLabel":"Cuisines","faktoidCategoriesLabel":"Categories","faktoidBlogLabel":"Blog posts","faktoidLanguagesLabel":"Languages","faktoidAllergenLabel":"Allergen filters","faktoidAllergenValue":"10 categories (gluten, milk, egg, seafood, tree nuts, sesame, soy, celery, mustard, peanut)","faktoidDietLabel":"Diet filters","faktoidDietValue":"10 templates (Mediterranean, vegan, high-protein, ketogenic, AIP autoimmune, low FODMAP, intermittent fasting, weight loss, diabetes-friendly, PCOS-friendly) + granular GI chip","faktoidLaunchLabel":"Launch","faktoidLaunchValue":"June 2026, Türkiye","metaTitle":"Press Kit","metaDescription":"Pitch, factoids, brand assets, and contact info for writers, bloggers, and journalists covering Tatonia.","eyebrow":"Press Kit","h1":"Writing about Tatonia?","lead":"If you are a writer, blogger, journalist, or editor, this page helps you start covering Tatonia. Ready pitch, usable factoids, brand assets, and direct contact info.","pitchTitle":"What is Tatonia?","pitchOneLine":"Tatonia (tatonia.com) is a modern Turkish recipe platform offering thousands of recipes with allergen filtering, diet scoring, and a Smart Assistant for everyday home cooking.","pitchParagraph":"Unlike conventional recipe archives, Tatonia adds step-by-step science, cooking mode (voice readout + timers), allergen and diet compatibility signals, visual presentation, and community variations to every recipe. With dozens of world cuisines, a broad category range, and a steadily growing library of blog guides, Tatonia aims for depth and discipline in Turkish food content. Current figures are in the factoid cards above.","storyTitle":"Story","storyParagraph":"Tatonia was founded in early 2026 to answer the real needs of home cooks. Most Turkish recipe sites are ad-heavy, missing allergen and diet warnings, and use scraped content without source attribution. Tatonia presents the canonical formula, real source references, and a scientific explanation for every recipe; viewing a recipe should not feel like doing homework.","faktoidsTitle":"Factoids","brandAssetsTitle":"Brand assets","brandAssetsDescription":"Logo pack (PNG + SVG, light + dark variants, 4 sizes), brand guide and factsheet in a single ZIP. Direct download, no request needed.","brandAssetsDownload":"Download press kit (ZIP)","brandAssetsNote":"For additional visuals or specific questions: basin@tatonia.com","highlightsTitle":"Story angles","highlight1":"Turkish recipe archive landscape: most sites are ad + scrape; Tatonia delivers canonical formulas + scientific explanation.","highlight2":"Allergen and diet compatibility: 10 allergen categories auto-detected, 10 diet presets (vegan, keto, mediterranean, etc.) algorithmically scored.","highlight3":"Rule-based Smart Assistant: recipe suggestions from pantry input, no real LLM required, zero API cost.","highlight4":"Cooking mode: no screen wrestling, voice readout + timers + large text, designed for real kitchen conditions.","highlight5":"Community variations: users share regional or practical variants while preserving the classical recipe lineage.","contactTitle":"Contact","contactDescription":"For questions before publishing, quotes, demos, and brand assets, direct contact:","contactNote":"For general inquiries:"},"a11y":{"clearSearchAria":"Clear search","skipToContent":"Skip to main content","searchInputAria":"Search recipes","newCollectionAria":"New collection name","newPantryItemAria":"New ingredient name","aiIngredientInputAria":"Add ingredient","aiExcludeInputAria":"Add excluded ingredient","voiceSearchAria":"Voice search","voiceSearchListening":"Listening, please speak","voiceSearchPermissionDenied":"Microphone permission denied. Allow it from browser settings.","voiceSearchNoSpeech":"No speech detected, try again.","voiceSearchUnknownError":"Voice search is not working right now."},"uyelik":{"billingMonthly":"Monthly","billingYearly":"Yearly","billingYearlyBadge":"2 months free","billingAriaLabel":"Billing period","metaTitle":"Membership","metaDescription":"Tatonia membership plans. Free, Plus, and Pro tiers for more freedom in the kitchen, unlimited collections, advanced diet filters, and family sharing.","heroEyebrow":"Tatonia Membership","heroTitle":"A plan that fits your kitchen","heroDesc":"Tatonia stays free. 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You help keep Tatonia free, and a small supporter badge appears on your profile.","supportCta":"Support us","faqHeading":"Frequently asked questions","faqQ1":"Will Tatonia always stay free?","faqA1":"Yes, the core features (reading recipes, search, favorites, comments, sharing adaptations) stay free. Plus and Pro offer more advanced personalization and unlimited use.","faqQ2":"Can I cancel anytime?","faqA2":"Yes. You can cancel with one click from /ayarlar/uyelik. Your access continues until the end of the current period, then automatically reverts to Free.","faqQ3":"How do yearly plan refunds work?","faqA3":"For a pro-rated refund of the remaining months on a yearly plan, you can contact the Tatonia support team. The right-of-withdrawal terms are detailed in the Distance Sales Agreement.","faqQ4":"Are my card details safe?","faqA4":"Payments are processed via Iyzico with 3D Secure. Tatonia never stores any card details. Iyzico is based in Türkiye and KVKK compliant.","faqQ5":"How does family sharing work?","faqA5":"Pro membership shares with up to 4 users. Each family member signs in with their own account, the shared meal planner and shopping list are shared, while personal preferences stay separate.","faqQ6":"Can I upgrade from Plus to Pro?","faqA6":"Yes, you can change your plan from /ayarlar/uyelik. The remaining days are automatically prorated on the switch.","faqQ7":"Do you issue an invoice?","faqA7":"Yes, an e-Archive Invoice is issued for every payment and sent to your email address as a PDF.","faqQ8":"Is VAT included in the prices?","faqA8":"Yes, all prices we show include VAT. There are no hidden extra charges at checkout.","faqQ9":"Is there a 14-day right of withdrawal?","faqA9":"Under Turkish Consumer Law (TKHK 48-49), the right of withdrawal for a digital service is valid for 14 days if use has not started. If you pay for Plus or Pro and never use the service, you get a full refund within 14 days. The right of withdrawal ends the moment you start using the service (we ask for confirmation during the flow). Details are in the Distance Sales Agreement.","faqQ10":"How can I access my data?","faqA10":"From /ayarlar, 'Download my data' lets you export all your Tatonia data (profile, recipe history, subscription, payments, invoices, collections, comments, adaptations) as JSON. Account deletion requests are on the same page, compliant with KVKK Article 11.","faqQ11":"What happens if I exceed monthly limits on Plus?","faqA11":"Plus membership has a monthly limit of 30 adaptations and 20 PDFs. When the limit is reached, new generation pauses until the end of the month; your existing content (saved items, collections, past PDFs) stays fully accessible. For more, you can upgrade to Pro (unlimited).","faqQ12":"What happens to my data if Tatonia shuts down?","faqA12":"We give 30 days' notice, and you can download all your data as JSON before the account closes. A pro-rated refund is made for the remaining days of your active payment period.","legalNotice":"Before subscribing, we recommend reading the Distance Sales Agreement, Membership Agreement, and Privacy Notice (KVKK). Payments are processed via Iyzico with 3D Secure; your card details are not stored by Tatonia."},"dietFilter":{"presetLowGiLabel":"Low GI","presetLowGiDesc":"Recipes that raise blood sugar slowly","presetHighProteinLabel":"High protein","presetHighProteinDesc":"Over 30g protein, muscle-friendly","presetLowCarbLabel":"Low carb","presetLowCarbDesc":"Under 20g carbs, keto-friendly","presetLightLabel":"Light","presetLightDesc":"Recipes under 400 kcal","advancedFilters":"Advanced filters","quickSelect":"Quick select","difficulty":"Difficulty","cookTime":"Cook time","calories":"Calories (per serving)","highProtein":"High protein","lowCarb":"Low carb","glycemicIndex":"Glycemic Index (blood-sugar friendly)","excludeAllergen":"Exclude allergen","clearFilters":"Clear filters","difficultyEasy":"Easy","difficultyMedium":"Medium","difficultyHard":"Hard","minutesUnder15":"Under 15 min","minutesUnder30":"Under 30 min","minutesUnder45":"Under 45 min","minutesUnder60":"Under 1 hour","allergenGlutenFree":"Gluten-free","allergenDairyFree":"Dairy-free","allergenEggFree":"Egg-free","allergenNutFree":"Nut-free","allergenPeanutFree":"Peanut-free","allergenSoyFree":"Soy-free","allergenSeafoodFree":"Seafood-free","allergenSesameFree":"Sesame-free","giVeryLow40":"Very low ≤ 40","giStrictLow50":"Strictly low ≤ 50","giLow55":"Low ≤ 55","giMidLow60":"Mid-low ≤ 60","giMid69":"Medium ≤ 69","upsellTitle":"Advanced diet filters unlock with Plus","upsellBody":"Upgrade to Plus to combine calorie, protein, carb, cook-time, and extra allergen filters. Pro adds AI recipe suggestions too.","upsellCta":"Explore Plus memberships"},"nav":{"tagline":"Everything about cooking","myProfile":"My profile","scrollToTop":"Scroll to top","proFeatures":"Your Pro features","plusFeatures":"Your Plus features","shortcutAiAssistant":"Smart Assistant","shortcutFamilyMenu":"Family Menu","shortcutYearlyReport":"Yearly Report","shortcutMealPlanner":"Meal Planner","shortcutMyMeals":"My Meals","shortcutDietAssistant":"Diet Assistant","recipes":"Recipes","categories":"Categories","discover":"Discover","leaderboard":"Leaderboard","feed":"Feed","pantry":"My Pantry","mealPlanner":"Meal Planner","blog":"Blog","aiAssistant":"Smart Assistant","panelim":"My Panel","login":"Sign In","signup":"Sign Up","profile":"Profile","settings":"Settings","notifications":"Notifications","logout":"Sign Out","shoppingList":"Shopping List","adminPanel":"Admin Panel","toggleTheme":"Toggle theme","toggleThemeDark":"Switch to dark mode","toggleThemeLight":"Switch to light mode","toggleLanguage":"Change language","mobileMenuOpen":"Open menu","mobileMenuClose":"Close menu"},"home":{"randomPickLabel":"Random pick","randomPickHint":"Can't decide? Try this one","randomPickShuffle":"Another pick","todayWorldLabel":"Today around the world","dailyExploreCuisine":"Explore this cuisine","dailyExploreRandom":"Browse random recipes","proAiShelfTitle":"AI picks for you","proAiShelfDesc":"Picked from your bookmarks and cooking history.","trendingTitle":"Trending this week","trendingDesc":"Recipes gaining momentum over the last 3 days, compared with the previous 27-day average.","mostCookedTitle":"Most cooked this week","mostCookedDesc":"The recipes the Tatonia community cooked most this week.","tipLabel":"Tip","tipAria":"Cooking tip","cuisineShelfHeading":"You love {cuisine} cuisine, check out these recipes too","cuisineShelfDesc":"Recipes you haven't tried yet, from the cuisine you cooked most in the last two months.","cuisineShelfAria":"Cuisine you love","cuisineShelfFallback":"This cuisine","quizCta":"Today's Recipe Quiz","quizCtaAria":"Go to today's recipe quiz","quizCtaStreakDays":"{n} days","quizCtaOnboardingTitle":"Solve Your First Recipe Quiz","quizCtaOnboardingDesc":"Solve today's question, start your streak","quizCtaOnboardingAria":"Solve your first quiz, start your daily streak","surpriseCta":"What should I cook today?","surpriseCtaAria":"Suggest a random recipe","heroBadgePrefix":"{count} cuisines,","heroBadgeSuffix":"distinct dishes","heroTitle":"What shall we cook today?","heroTitleVariantB":"Something new with what's on your counter","heroTagline":"Delicious food, drink and cocktail recipes. Decide what to cook faster, with recipes that actually work.","heroSecondaryTitle":"Find what to cook with what you have","heroSecondaryTagline":"List your pantry; get a recipe suggestion in 30 seconds, matched to your time and sensitivities.","heroSecondaryCta":"Go to Smart Assistant","heroPantryCta":"Suggest recipes from my {count} pantry items","heroRecipeCount":"{count} recipes","heroCtaBrowse":"Browse Recipes","heroCtaAi":"Ask Smart Assistant","heroProofs":{"pantry":{"title":"Cook from your pantry","body":"List what you have, the Smart Assistant suggests what you can make"},"menu":{"title":"7-day meal planner","body":"Weekly plan, add to menu in one tap"},"shopping":{"title":"Auto shopping list","body":"Pull missing items from your meal plan"}},"searchPlaceholder":"Search recipes or ingredients...","sectionPersonalized":"Picked for you","sectionPersonalizedSubtitle":"Built from your chosen cuisines, tags, and allergen avoidances.","personalizedEdit":"Edit preferences","sectionPersonalCooked":"👨‍🍳 Recently cooked","sectionPersonalCookedSubtitle":"Recipes you've marked as cooked, most recent first.","personalCookedSeeAll":"View on my profile","sectionFeatured":"⭐ Editor's Pick","sectionFeaturedSubtitle":"Handpicked by the Tatonia editors with balance across categories.","shelfScrollLeft":"Scroll left","shelfScrollRight":"Scroll right","sectionToday":"Recipe of the Day","sectionCuisines":"Explore Cuisines","sectionCategories":"Categories","sectionPopular":"🔥 Most Popular","seeAll":"See all →","seeAllFilter":"Filter all →","cuisineSubtitle":"Discover {total}+ recipes from {count} cuisines","recipeCountSmall":"{count} recipes","aiDemoEyebrow":"Quick try","aiDemoTitle":"Start with example ingredients","aiDemoSubtitle":"Click one of the three sets and get live recipe suggestions tailored to it.","aiDemoSet1Label":"Quick dinner","aiDemoSet1Ingredients":"🍗 Chicken + 🍅 Tomato + 🥖 Pasta","aiDemoSet1Badge1":"⚡ Under 30 min","aiDemoSet1Badge2":"🥩 High protein","aiDemoSet2Label":"Light & healthy","aiDemoSet2Ingredients":"🐟 Salmon + 🥦 Broccoli + 🍋 Lemon","aiDemoSet2Badge1":"⚡ Under 25 min","aiDemoSet2Badge2":"🌿 Low calorie","aiDemoSet3Label":"Classic breakfast","aiDemoSet3Ingredients":"🍳 Egg + 🧀 Cheese + 🌾 Flour","aiDemoSet3Badge1":"⚡ 15 min","aiDemoSet3Badge2":"👨‍👩‍👧 Kid-friendly","aiDemoCustomCta":"Try with your own ingredients →","menuPlannerBannerEyebrow":"Menu Planner","menuPlannerBannerTitle":"Plan this week's menu with the Smart Assistant","menuPlannerBannerDescription":"7 days, 3 meals, automatic shopping list. I know your pantry, I list what's missing.","menuPlannerBannerCta":"Build menu →","aiBannerTitle":"List what's in your pantry, get a recipe","aiBannerDescription":"Tell us what you have, we'll show the best-matching recipes and what's missing.","aiBannerCta":"Try it →","ctaTitle":"Share your own recipe","ctaDescription":"Sign up, add your take on favourite recipes, and share with the community.","ctaButton":"Sign Up Free","heroAnonCtaTitle":"Make your kitchen more practical","heroAnonCtaDescription":"Add your pantry, let the Smart Assistant suggest tailored recipes. Plan your weekly menu and auto-generate the shopping list.","heroAnonCtaButton":"Sign Up Free","heroAnonCtaLogin":"Already have an account?","heroAnonCtaLoginLink":"Sign in","heroAnonBenefit1":"🎒 Pantry + Smart Assistant","heroAnonBenefit2":"📅 Weekly Menu Planner","heroAnonBenefit3":"🛒 Auto Shopping List","suggestedCooks":{"heading":"👨‍🍳 Suggested Cooks","subtitle":"Cooks who shared adaptations in the last 30 days and are followed by the community.","viewAll":"Browse"},"seasonal":{"minutes":"min"},"expiringSoon":{"headline":"{count} pantry items expire soon","subtitle":"{names} approaching their expiry date. 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You can sign in with the new password.","errors":{"oauthNotLinked":"This email is already registered with a password. For now, please sign in with your password; Google account linking will be added to settings soon.","accessDenied":"Access denied. Please try again.","credentialsSignin":"Incorrect email or password.","configuration":"Server configuration error. Please try again later.","default":"Something went wrong while signing in. Please try again."}},"register":{"title":"Sign Up","subtitle":"Create a free account, your kitchen tailored to you.","benefitsTitle":"What you can do as a member","benefit1":"Find recipes from your pantry, add missing items to a shopping list","benefit2":"Plan this week's menu with the Smart Assistant, 7-day plan + shopping list","benefit3":"Mark what you cooked in one tap, your pantry updates automatically","benefit4":"Diet score + preferences, recipe recommendations tuned to you","nameLabel":"Full Name","namePlaceholder":"Your Full Name","emailLabel":"Email","emailPlaceholder":"you@example.com","passwordLabel":"Password","passwordPlaceholder":"At least 8 characters","strengthWeak":"Weak","strengthFair":"Fair","strengthGood":"Good","strengthStrong":"Strong","submit":"Sign Up","submitting":"Signing up...","googleButton":"Continue with Google","haveAccount":"Already have an account?","loginLink":"Sign In","consent":"I have read and accept the KVKK Privacy Notice and Terms of Use.","errors":{"default":"Something went wrong.","signInAfter":"Account created but sign-in failed. Please sign in from the login page."}},"forgotPassword":{"pageTitle":"Reset your password","pageSubtitle":"Enter your email and we'll send you a single-use reset link.","errorDefault":"Something went wrong.","emailLabel":"Your email","emailPlaceholder":"you@example.com","emailHelper":"We'll send a reset link to the email registered on your account.","submit":"Send reset link","submitting":"Sending...","rememberQuestion":"Remembered your password?","loginLink":"Sign in","sentTitle":"Link sent","sentBody":"We sent an email to {email}. The link is valid for 1 hour. If you don't see it, check your spam or junk folder.","sentHint":"Still no email? The address may not be registered here, or your account may be linked to Google, try \"Sign in with Google\" from the login page.","backToLogin":"Back to sign in","tryDifferent":"Try a different email"},"resetPassword":{"pageTitle":"Set a new password","subtitleValid":"Your link is active. Set your new password below.","subtitleInvalid":"This link is no longer valid, you can request a new one below.","invalidTitle":"Link no longer valid","invalidExpired":"Your reset link has expired. Request a new one and use it within 1 hour.","invalidOther":"This link is invalid. It may have been used already or copied incorrectly.","requestNew":"Request a new link","loginPage":"Sign in page","errorDefault":"Something went wrong.","newPasswordLabel":"New password","newPasswordPlaceholder":"At least 8 characters","confirmLabel":"New password (repeat)","confirmPlaceholder":"••••••••","submit":"Update password","submitting":"Updating...","doneTitle":"Password updated","doneBody":"You can now sign in with your new password. Redirecting to the sign-in page…","brokenLinkQuestion":"Link not working?"},"verifyEmail":{"successTitle":"Your email is verified","successBody":"{email} is now linked to your account. The \"Verified user\" badge will show on your profile.","homeLink":"Back to home","failTitle":"Verification failed","failExpired":"This verification link has expired. Request a new one from your profile.","failOther":"This verification link is invalid. It may have been used already or copied incorrectly.","loginLink":"Sign in","homeLinkShort":"Home"}},"dailyRecipe":{"intros":["Our pick for today","You might want to try this today","This is on our mind today","Today's suggestion","Shall we try this in the kitchen today?"],"rules":{"tatli":["Kills a sweet craving, and does the job when guests drop by.","Nobody can resist the smell of a homemade dessert."],"kokteyl":["When the weekend rolls in, get the glasses ready.","Too much effort for a quiet night, just right for a real celebration."],"corba":["A warming start, medicine on a cold day.","One spoonful takes the edge off the day."],"salata":["A fresh touch for the table, light and still satisfying.","Not a side dish, the kind of salad that earns main-character energy."],"kahvalti":["Made for a leisurely Sunday breakfast.","Lifts the morning mood in just a few minutes."],"atistirmalik":["Small but effective, movie night or a surprise guest."],"hard":["Takes patience, but the result is genuinely impressive.","Treat it as a weekend project, the table will reward you."],"quick":["Practical and easy, a friend on tired days.","A filling option that doesn't even take half an hour."],"veryQuick":["On the table in 20 minutes, fast, not careless.","The first thing that comes to mind when you want something quick."],"light":["For those keeping it light, without cutting back on flavour.","Low-calorie but genuinely satisfying."],"hearty":["Filling and nourishing, it won't leave you hungry.","A well-earned dinner at the end of a long day."],"popularVariations":["A recipe the community has tried and made their own.","See how many variations it has, check the adaptations tab."],"featured":["An editor's favourite, simple but memorable."]},"fallback":"Worth a try."},"aiCommentary":{"typeLabels":{"YEMEK":"main dish","TATLI":"dessert","ICECEK":"drink","KOKTEYL":"cocktail","APERATIF":"appetizer","SALATA":"salad","CORBA":"soup","KAHVALTI":"breakfast","ATISTIRMALIK":"snack","SOS":"sauce"},"difficultyLabels":{"EASY":"easy","MEDIUM":"medium","HARD":"hard"},"cuisineSingle":"From {label} cuisine, ","cuisineDouble":"From {label1} and {label2} cuisines, ","cuisineMulti":"Across {first} and {count} more cuisines, ","filterInType":"in {label} category","filterMaxMinutes":"under {n} minutes","filterDifficulty":"among {label} recipes","listAnd":"{a} and {b}","listMore":"{items} and {count} more","empty":["{ctx}I couldn't find a recipe you can make with {count} ingredient(s). 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Domoda

Other cuisines

Other diets