Want to start eating like a Greek? Here are some ideas about where to start when planning your menu. Note that we don’t give portion sizes. This is one diet in which calorie counting is not expected. What your body needs will be different from the next person.
Also, with Paravantes-Hargitt’s help, we’ll show you how to move toward a more Mediterranean-style of eating — rather than doing a total overhaul — that will fit with your lifestyle.
Day 1
BreakfastCoffee or tea with a bowl of oatmeal topped with berries
SnackHandful of almonds or walnuts
LunchHalf of a turkey sandwich made with whole-grain bread and a cup of lentil soup
SnackSliced carrots, bell peppers, and cucumbers dipped in hummus
DinnerVeggie and white bean stew
Day 2
BreakfastCoffee or tea with plain Greek yogurt topped with a drizzle of honey and walnuts
SnackRoasted chickpeas
LunchLeftover veggie and bean stew from yesterday's dinner
SnackA peach (or apple, depending on the season)
DinnerRoasted chicken served with pita bread, tzatziki (a yogurt-based sauce), and a side salad
Day 3
BreakfastSmoothie made with the milk of your choice, fruit, and nut butter
Snack¼ avocado mashed with lemon juice and salt on top of whole-grain crackers
LunchThree-bean soup topped with a dollop of pesto and served with a whole-grain roll
SnackPackage of olives and fresh veggies
DinnerSalmon with farro and roasted zucchini and eggplant
Day 4
BreakfastCoffee or tea and toasted whole-grain bread, sliced cheese, and strawberries
SnackPistachios
LunchLentil-based salad with feta, roasted red peppers, sun-dried tomatoes, and olives
SnackGreek yogurt with fresh fruit
DinnerGrilled shrimp served with sautéedkaleand polenta
Day 5
BreakfastCoffee or tea and a breakfast bowl of leftover farro (from dinner on day 3) topped with a poached egg and a few slices of avocado
SnackDried apricots and walnuts
LunchQuinoa, bean, and veggie salad served with a slice of whole-grain bread
SnackWhole-grain crackers and black bean dip
DinnerMarinated, grilled chicken skewers served with bulgurwheat and a cucumber and red onion salad
Day 6
BreakfastCoffee or tea and smoked salmon, capers, and tomato slices
SnackIn-season fruit (such as a peach or two apricots in summer, or a pear in winter)
LunchMediterranean bean salad and whole-grain crackers
SnackPiece of cheese and olives
DinnerMoroccan lamb stew with couscous
Day 7
BreakfastCoffee or tea and Greek yogurt with sunflower seeds and raspberries
SnackSliced orange and pistachios
LunchA piece of whole-grain bread with sliced tomatoes, cheese, and olives
SnackPackaged, flavored lupini beans
DinnerRed lentil and vegetable stew
Day 8
BreakfastCoffee or tea and two eggs with sautéed greens (spinach or kale), plus an orange
SnackRoasted chickpeas
LunchLeftover lamb stew from dinner on day 6
SnackMixed nuts with a piece ofdark chocolate
DinnerBaked white fish, roasted potatoes, and zucchini
Day 9
BreakfastSmoothie made with the milk of your choice, frozen cherries,banana, and cocoa powder
SnackMini peppers stuffed with hummus
LunchTuna salad made with olive oil, dried herbs, olives, and sun-dried tomatoes served on a bed of spinach with mixed veggies and whole-grain crackers
SnackPiece of cheese with a piece of fruit
DinnerHearty Tuscan white bean soup with whole-grain bread
Day 10
BreakfastCoffee or tea and a bowl of oatmeal topped with raisins and crushed walnuts, plus a drizzle of honey, if desired
SnackGreek yogurt and a piece of fruit
LunchLeftover Tuscan white bean soup from dinner on day 9
SnackHummus with sliced raw veggies like red peppers, celery, and cucumber
DinnerGarlic lemon chicken thighs served withasparagusand Israeli couscous
Day 11
BreakfastCoffee or tea and a slice of veggie frittata with avocado
SnackApple with nut butter
LunchPrepareddolmas (look for these stuffed grape leaves in the prepared food section at some grocers) with hummus and pita
SnackGreek yogurt dip with sliced veggies
DinnerSeafood stew (shrimp and white fish in a tomato base)
Day 12
BreakfastCoffee or tea and a small bowl of ricotta topped with fruit (berries, peaches, or fresh apricots) and a drizzle of honey
SnackHandful of lightly salted nuts (hazelnuts, pistachios, almonds, or a mix)
LunchGreek pasta salad (whole-grain pasta with red onion, tomato, Kalamata olives, and feta) served on a bed of romaine
SnackFruit salad
DinnerLeftover seafood stew from dinner on day 11
Day 13
BreakfastCoffee or tea and oatmeal with nut butter and blueberries
SnackContainer of Greek yogurt
LunchSalmon salad sandwich with a cup of bean-based soup
SnackSmashed avocado on whole-grain crackers
DinnerShakshuka (baked eggs in tomato sauce) topped with feta and served over polenta
Day 14
BreakfastCoffee or tea and toasted whole-grain bread topped with ricotta and sliced fruit
SnackDried cranberries and mixed nuts
LunchQuinoabowl with roasted sweet potatoes, goat cheese, and walnuts
SnackOlives and a few pita chips dipped in hummus
DinnerArtichoke and cannellini bean pasta with bread crumbs and Parmesan
