Week 1:

Breakfast
Day 1 – Day 7: 1 toast with cheese and turkey

Snack
1 fruit

Lunch
Day 1: 1.5 cup spaghetti + 2 spoons of grated cheese + salad
Day 2: Omelet + salad + 1 slice bread

Day 3: Fish + salad + 1 slice bread

Day 4: 1.5 cup lentils 60g +60g cheese + salad

Day 5: 2 burgers + salad + 1 slice bread

Day 6: Steak + salad + 1 slice bread

Day 7: 1.5 cup green beans 60g +. 60g Cheese + 1 slice bread

Afternoon
Day 1 – Day 7: 1 fruit or (1 chocolate wafer 2 times per week only)

Dinner
Day 1: Salad + 30g cheese

Day 2: 1 sandwich (cheese – turkey)

Day 3: 1 sandwich (cheese – turkey)

Day 4: Salad + 1 boiled egg

Day 5: 1 burger + salad

Day 6: 1 yogurt (2% fat) + 1 fruit

Day 7: 1 cup green beans 30g +. Cheese

Week 2:
Breakfast
Day 1 to Day 7: 1 cup of light milk + 4 tablespoons of cereal

Snack
Day 1 to Day 7: 1 fruit

Lunch
Day 1: Chicken breast + salad + 1 slice of bread

Day 2: 1.5 cup of soup + 60g cheese + salad

Day 3: 5 fish sticks + salad + 1 slice bread

Day 4: 1.5 cup pasta sauce + 2 tablespoons of grated cheese + salad

Day 5: 1.5 cup peas + 60g cheese + salad

Day 6: Steak + salad + 1 slice bread

Day 7: 2 burgers + salad + 1 slice bread

Afternoon Snack
Day 1 to Day 7: 1 fruit or (1 chocolate wafer 2 times per week only)

Dinner
Day 1: 1 yogurt (2% fat) + 1 fruit

Day 2: Tuna (in water) + salad

Day 3: 1 sandwich (cheese – turkey)

Day 4: Salad + 1 boiled egg

Day 5: Salad + 30g cheese

Day 6: 1 yogurt (2% fat) + 1 fruit

Day 7: 1 burger + salad

Week 3
Breakfast
Day 1 to Day 7: 1 cup light milk + 1 bun
Snack
Day 1 to Day 7: 1 fruit

Lunch
Day 1: 1.5 cup spinach + 60g cheese

Day 2: Fish + salad + 1 slice bread

Day 3: 1.5 cup spinach + 60g cheese + salad

Day 4: 1 potato boiled + 60g cheese + salad

Day 5: Chicken + salad + 1 slice bread

Day 6: 2 burger + salad + 1 slice bread

Day 7: steak + salad + 1 slice bread

Afternoon
Day 1 to Day 7: (1 chocolate wafer 2 times per week only)

Dinner
Day 1: 1 cup spinach + 30g cheese

Day 2: 1 sandwich (cheese – turkey)

Day 3: Salad + 30g cheese

Day 4: Salad + 1 boiled egg

Day 5: 1 yogurt (2% fat) + 1 fruit

Day 6: 1 burger + salad

Day 7: 1 yogurt (2% fat) + 1 fruit

Week 4
Breakfast
Day 1 to Day 7: 1 cup of light milk + 1 bun

Snack
Day 1 to Day 7: 1 fruit
Lunch
Day 1: Fish + salad + 1 slice bread

Day 2: Fish + salad + 1 slice bread

Day 3: 2 burger + salad + 1 slice bread

Day 4: 2 burger + salad + 1 slice bread

Day 5: steak + salad + 1 slice bread

Day 6: Steak + salad + 1 slice bread

Day 7: 1.5 cup pasta + 2 tablespoons grated cheese + salad

Afternoon
Day 1 to Day 7: 1 fruit

Dinner
Day 1: 1 sandwich (cheese – turkey)

Day 2: 1 sandwich (cheese – turkey)

Day 3: 1 burger + salad

Day 4: 1 burger + salad

Day 5: 1 yogurt (2% fat) + 1 fruit

Day 6: 1 yogurt (2% fat) + 1 fruit

Day 7: Salad + 30g cheese

Details, Tips And Recipes
-Breakfast-
Coffee
+
Choice #1: Whole grain bread with an unsweetened nut butter (I use tahini)
Choice #2: Barley rusk with olive oil, crumbled cheese and olives
Choice #3: Greek style scrambled egg with tomatoes (Kagianas) or other egg dishes
with veggies. Click for egg recipes.
Choice #4: Full fat Greek yogurt with nuts, fruit and honey
Choice #5: Whole grain bread + a piece of cheese + tomatoes

-Mid-Morning Snack-
*A seasonal fruit

-Lunch-
Lunch in the largest meal of the day. If you have trouble doing that, you can switch
dinner with lunch and try and have dinner somewhat early.

Choice #1: Lathero Dish (seasonal vegetables or beans cooked with olive oil, herbs,
and tomato sauce accompanied by bread and cheese). This is what you will have 3-4
times a week. Typically this is green beans, peas, spanakorizo (spinach-rice)
and cauliflowercooked in this way. This is accompanied by a slice of bread and feta.
Click for lathera recipes. Please note that one serving consists of 3-4 servings of
vegetables.
Choice #2: Pita like spanakopita with a salad on the side. Check our pita recipes.
Choice #3: Once or twice a week a chicken dish such as Greek style stewed
chicken with a seasonal salad
Choice #4: A bean dish. Beans such as lentils as well as white beans are consumed as
a thick stew or roasted. They are accompanied with feta cheese and some bread.
Choice #5: Small fatty fish such as sardines or anchovies roasted. Accompanied with
lightly boiled greens and drizzled with olive oil and some lemon.
1 fruit
-Snack- (if hungry)
*Tomato with a rusk and sometimes cheese + a serving of fruit

or

*1/2 cup Greek yogurt with fruit

-Dinner-
Dinner is a lighter meal, so it is generally good to keep fairly light-avoid meats and
heavy sauces. Typically it is a small serving of lunch or a meal rich in vegetables.

Wine (1 – 1 ½ glass) and a small meze platter (2-3 olives, a few pieces of cheese,
tomato or carrot sticks)

AND

Choice #1: A smaller serving of lunch

Choice #2: A large salad (in the winter mainly greens, in the summer tomatoes) with
an olive oil salad dressing, grated or crumbled cheese, and nuts (walnuts, pine nuts or
almonds). Check our Mediterranean salad recipes.
Choice 3: Roasted vegetables in olive oil (cauliflower or a mix –like briami). This is
an easy and effortless way to get prepare vegetables and consume it as a main course.
Choice 4: Omelette with feta accompanied by a simple salad such as tomato and
cucumber with olive oil or a green leafy salad.
Choice #5: Yogurt with rusks and fruit. This is a typical evening meal, particularly if
lunch has been a bit larger.

*Once a week chicken and once a week another type of meat or fish, accompanied by
salad or greens (horta)
*One or two meals a week contain some sort of pasta.
greek yogurt
berries
lemon
salmon
white fish
brown rice
broccoli
cauliflower
chicken breast
red skinned potatoes
steak
turkey bacon
lettuce
green beans
sprouted whole grain bread

Diet Plan For Women

Here is the meal plan schedule for women:

 8 am - 2 scrambled eggs (large) cooked in 2 pats of butter, with any

veggies you prefer such as peppers, diced onion, mushrooms, spinach,
etc. This meal contains about 260 calories and 14-16 grams of protein.
 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of
strawberries or blueberries. This meal contains about 157 calories and 22-
25 grams of protein.
 2 pm - 1 piece of regular fat string cheese and one ounce of almonds.
This meal contains about 244 calories and 16 grams of protein.
 Dinner (post-workout) - Pick from one of the 3 dinner choices below.
 Pre-bed Snack - Casein protein shake and 3 fish oil softgels. This meal
contains about 143 calories and 25 grams of protein.
Dinner - Meal 1

 6 ounces of baked, boneless and skinless chicken breast. (187 calories

and 39 grams of protein)
 Sour cream and salsa topping for chicken breast. Combine 1 ounce of full-
fat, natural sour cream with 1 ounce of salsa. (71 calories and 1 gram of
protein)
 Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4
tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2
diced onion, 5 halved cherry tomatoes, 1.5 ounces of diced mozzarella
(full-fat) cheese. (432 calories and 16 grams of protein)

Dinner - Meal 2

 6 ounces of 70% lean ground beef mixed with 1/2 packet of taco
seasoning mix, and topped with 1 ounce of guacamole. (545 calories and
44 grams of protein)
 Place the beef over a bed of: 1 cup of shredded lettuce, 1/2 cup fresh
salsa, and 1/4 cup shredded (full-fat) cheddar cheese. (161 calories and
7.6 grams of protein)

Dinner - Meal 3

 6 ounces of salmon. (350 calories, 37.6 grams of protein)

 Lemon butter sauce for salmon: 2 melted pats of butter combined with the
juice of one lemon and 1/2 tablespoon of minced garlic. (76 calories)
 Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons
of balsamic vinegar and 2 tablespoons of olive oil, 1/2 ounce of walnuts
and 1/2 ounce of dried cranberries. (254 calories and 2.7 grams of protein)