4 weeks diet with Greek foods

4 weeks1-1.5 kg/week1500-1900 kcal/day

by Jenny Diets

A detailed meal plan for 4 weeks, based on Greek foods. It combines the health benefits of a Greek way of eating and the consumption of a wide range of fresh, unprocessed foods.

This diet contains a lot of delicious Greek and Mediterranean based recipes that'll help you lose weight, feel healthier, energetic and satisfied.

Dieting doesn't have to mean depriving. No more tasteless meals, inability to get any pleasure from food and yo-yo effect!

Pros

The meals are healthy and most of them are easy to make.
You will lose weight. The loss rate will give you more fat loss than muscle mass and/or water.
Your psychology will improve.

Cons

You must find some time to prepare the meals.

What you'll eat during the week

Cereals, dairy products, eggs, vegetables, fruits, salads, meat, fish, almonds hazelnuts and cranberries, legumes, soup, pasta, seafood, honey, chocolate.

Calories intake per day

1700kcal

You will eat 1500-1900 calories per day.

How many days you should follow the diet

You can follow this diet for as long as you like, in order to lose the extra weight.

How much weight you will lose

1-1.5kg/w

With this program you can lose 1 to 1.5 kg per week. This loss rate provides more fat loss than muscle mass and water.

Keep in mind that the loss rate depends on various factors such as age, physical activity, metabolism, dietary addiction and of course, the amount of extra weight you want to lose.

How much it will cost

You'll probably save money in the long run, simply because you'll stop or slow down eating out. Eating less food should translate into more cash (duh!).

Diet Plan

Let’s get started!

Detailed daily plan (breakfast, lunch, etc.) for each day of the week.

Jump to: Week 1 Week 2 Week 3 Week 4

Week 1

Monday
- Breakfast
  - 2 brown toasts with honey.
  - Coffee without sugar, or tea.
- Snack
  - 1 orange or grapefruit.
  - A handful of almonds.
- Lunch
  - Spaghetti with vegetables.
- Snack
  - 1 banana and a handful of cranberries.
- Dinner
  - Salad with broccoli and cauliflower, olives, with 1 tbsp olive oil and lemon.
  - 1 brown toast.
  - 2 boiled eggs.
  - 5-6 strawberries.
Tuesday
- Breakfast
  - Coffee without sugar, or tea.
  - 1 low fat Greek yogurt with 1 tsp of honey.
  - A handful of hazelnuts.
- Snack
  - 1 glass of milk with a small cookie.
- Lunch
  - Greek stuffed vegetables.
  - A small piece of feta cheese.
  - A slice of whole wheat bread.
- Snack
  - Fruit salad.
- Dinner
  - Greek stuffed vegetables.
  - 1 low fat Greek yogurt.
Wednesday
- Breakfast
  - Omelette with vegetables.
  - Coffee without sugar, or tea.
  - 1 orange.
- Snack
  - 1 apple and a handful of almonds.
- Lunch
  - Salmon salad.
- Snack
  - 1 low fat Greek yogurt with honey.
- Dinner
  - Homemade chocolate with fruits.
Thursday
- Breakfast
  - 1 chicken and cheese sandwich with 2 slices whole wheat bread, lettuce and tomato.
  - Coffee without sugar, or tea.
- Snack
  - 1 cereal bar (homemade).
- Lunch
  - Artichoke hearts with peas.
  - 1 brown toast.
- Snack
  - 1 small chocolate with nuts.
- Dinner
  - Smoked turkey and cheese sandwich.
  - A glass of milk.
Friday
- Breakfast
  - Coffee without sugar, or tea.
  - 1 cup milk.
  - ½ cup fruit and nut muesli fortified with B12.
- Snack
  - 2 whole wheat crackers.
  - A small slice of cheese.
- Lunch
  - Black eyed peas salad.
- Snack
  - 1 small banana.
- Dinner
  - 1 grilled beef steak.
  - Cabbage and carrot salad with olive oil and lemon.
Saturday
- Breakfast
  - Coffee without sugar, or tea.
  - Scrambled eggs.
  - 1 orange.
- Snack
  - 1 low-fat Greek yogurt with honey.
- Lunch
  - Greek salad.
  - 1 slice whole wheat bread.
- Snack
  - 1 small chocolate.
- Dinner
  - Roasted chicken breast.
  - 1 cup of brown rice.
Sunday
- Breakfast
  - 2 brown toast with honey and tahini.
  - 1 grapefruit.
  - Coffee without sugar, or tea.
- Snack
  - 1 glass of milk with two cookies.
- Lunch
  - Shrimp salad.
- Snack
  - Homemade chocolate with fruits.
- Dinner
  - 1 cup cooked brown rice with black beans.
  - 1 cup broccoli florets with olive oil and lemon.

Week 2

Monday
- Breakfast
  - Coffee without sugar, or tea.
  - 1 slice whole wheat toast.
  - 1 egg.
  - ½ cup oatmeal.
- Snack
  - 1 small banana.
  - A handful of almonds.
- Lunch
  - Chickpeas salad.
  - 1 apple.
- Snack
  - 2 cups popcorn, lower fat, trans fat free, no salt.
- Dinner
  - Tuna salad.
Tuesday
- Breakfast
  - 1 glass of milk with 3 tbs granola.
  - Coffee without sugar, or tea.
- Snack
  - 1 cereal bar or homemade raw protein bar.
- Lunch
  - Kayanas with feta cheese. (If you don't like feta cheese, leave it out! Add your favorite kind of cheese to suit your preferences)
  - 1 slice whole wheat bread.
- Snack
  - 1 Greek yogurt with strawberries.
- Dinner
  - Steamed cod fillet with olive oil, oregano and lemon dressing
  - ½ cup wild rice.
  - 1 cup broccoli.
Wednesday
- Breakfast
  - Scrambled eggs.
  - Coffee without sugar or tea.
- Snack
  - A handful of raw nuts.
  - 1 tbs dried fruits.
- Lunch
  - Lentil soup.
  - 1 slice of whole wheat bread.
- Snack
  - 1 Greek yogurt with cinnamon.
- Dinner
  - Potato salad (2 potatoes, 2 hard boiled eggs, onions, and 1 tbs mayonnaise).
Thursday
- Breakfast
  - Coffee without sugar, or tea.
  - 2 slices whole wheat bread with honey and tahini.
- Snack
  - Your favorite fruit.
- Lunch
  - Cannelloni with feta cheese, spinach and yoghurt.
- Snack
  - 2 whole wheat crackers with a small slice of cheese.
- Dinner
  - A small sandwich with turkey, cheese and tomato.
  - 1 yogurt with honey.
Friday
- Breakfast
  - Coffee without sugar, or tea.
  - 1 cup of milk with granola.
- Snack
  - 2 brown toast with honey.
- Lunch
  - Lima beans.
- Snack
  - Fruit salad with yogurt.
- Dinner
  - An omelette with vegetables.
  - A small piece of cheese.
Saturday
- Breakfast
  - Coffee without sugar, or tea.
  - 1 small banana with a handful of almonds.
  - 1 cup of milk with granola.
- Snack
  - A slice of whole wheat bread with honey.
- Lunch
  - Grilled chicken.
  - Your favorite salad with olive oil.
- Snack
  - A small piece of chocolate.
  - A cup of tea.
- Dinner
  - Tuna salad.
Sunday
- Breakfast
  - Coffee without sugar or tea.
  - A small sandwich with turkey, cheese and tomato.
- Snack
  - 1 apple.
- Lunch
  - Tuna fillet.
  - 1 cup of wild rice.
  - Your favorite salad with olive oil.
- Snack
  - 1 Greek yogurt with strawberries and blueberries.
- Dinner
  - homemade chocolate with fruits.

Week 3

Monday
- Breakfast
  - A glass of milk with cocoa.
  - 1 brown toast with honey.
  - Coffee without sugar or tea.
- Snack
  - 2 whole wheat crackers with cottage cheese.
- Lunch
  - Fish soup.
- Snack
  - Your favorite salad with olive oil.
- Dinner
  - Fish soup.
  - A slice of whole wheat bread.
Tuesday
- Breakfast
  - Scrambled eggs.
  - Coffee without sugar, or tea.
- Snack
  - 1 orange or grapefruit.
- Lunch
  - Roasted shrimps with oregano.
  - Salad with broccoli, lemon dressing and olive oil.
- Snack
  - 1 cereal or protein bar.
- Dinner
  - Small wholegrain baguette with smoked salmon and 2 tsp low fat cream cheese.
  - 2 cups green leafy salad with olive oil.
Wednesday
- Breakfast
  - Coffee without sugar or tea.
  - ½ cup orange juice.
  - 1 egg on 1 slice of wholegrain toast.
- Snack
  - ½ cup fat free cottage cheese and celery sticks.
- Lunch
  - Green peas.
  - A slice of whole wheat bread.
  - A small slice of feta cheese.
- Snack
  - 1 small chocolate.
- Dinner
  - Chicken breast lightly stir fried with 2 tsp olive oil.
  - 2 cups mixed vegetables.
Thursday
- Breakfast
  - 1 cereal bar.
  - 1 cup of milk with cocoa.
  - Coffee without sugar or tea.
- Snack
  - A handful of almonds.
- Lunch
  - Eggplant with tomato sauce
  - 1 slice of whole wheat bread..
- Snack
  - Homemade chocolate with fruits.
- Dinner
  - Tuna salad.
Friday
- Breakfast
  - Coffee without sugar or tea.
  - An omelette with vegetables.
  - 1 orange.
- Snack
  - Your favorite fruit with a handful of nuts.
- Lunch
  - Greek meatballs.
  - Your favorite salad.
- Snack
  - 1 Greek yogurt with blueberries and strawberries.
- Dinner
  - Vegetable soup.
Saturday
- Breakfast
  - Coffee without sugar or tea.
  - Fruit salad with yogurt.
- Snack
  - 1 slice of whole wheat bread with honey and tahini.
- Lunch
  - Greek fava.
  - 1 slice of whole wheat bread.
  - A green salad with olive oil.
- Snack
  - A small piece of your favorite dessert.
- Dinner
  - 1 cup wild rice with vegetables.
  - 1 Greek yogurt.
Sunday
- Breakfast
  - Coffee without sugar or tea.
  - Scrambled eggs.
  - An orange.
- Snack
  - 1 banana and a handful of raw nuts.
- Lunch
  - Mediterranean Garlic and Herb Crusted Roasted Sardines.
  - Your favorite salad.
- Snack
  - 2 whole wheat crackers with ½ cup of cottage cheese.
- Βραδινό
  - A sandwich with tuna, low fat mayonnaise and tomato..
  - 1 cup fruit cocktail.

Week 4

Monday
- Breakfast
  - 1 cup oatmeal.
  - 1 slice whole wheat toast.
  - Coffee without sugar or tea.
- Snack
  - 1 cereal bar.
- Lunch
  - Lentils with rice and salad.
- Snack
  - 2 cups of homemade popcorn.
- Dinner
  - Small wholegrain baguette with smoked salmon and low-fat cream cheese.
  - 1 Greek yogurt with honey.
Tuesday
- Breakfast
  - Coffee without sugar or tea.
  - Fruit salad with yogurt.
  - ½ cup oatmeal.
- Snack
  - Dried fruits and a handful of almonds.
- Lunch
  - Chicken soup with vegetables and lemon.
  - 1 slice whole wheat bread.
- Snack
  - Homemade cereal or protein bar.
- Dinner
  - Tuna salad.
Wednesday
- Breakfast
  - Coffee without sugar or tea.
  - An omelette with vegetables.
  - 2 whole wheat crackers.
- Snack
  - 1 Greek yogurt with strawberries or honey.
- Lunch
  - Tomato spaghetti.
- Snack
  - A small chocolate with nuts.
- Dinner
  - Your favorite salad with olive oil.
  - 1 slice whole wheat bread.
Thursday
- Breakfast
  - Coffee without sugar or tea.
  - 1 cup oatmeal.
  - 2 crackers.
- Snack
  - 2 hard boiled eggs with a small piece of cheese.
- Lunch
  - Greek ratatouille.
  - 1 slice of whole wheat bread.
- Snack
  - Homemade chocolate with fruits.
- Dinner
  - Vegetable soup.
  - 1 slice whole wheat bread.
Friday
- Breakfast
  - Coffee without sugar or tea.
  - A small sandwich with turkey, cheese and tomato.
- Snack
  - 1 apple and a handful of raw nuts.
- Lunch
  - Greek bean soup (fasolada).
  - 1 slice whole wheat bread.
- Snack
  - 1 Greek yogurt with honey.
- Dinner
  - Grilled chicken breast.
  - Your favorite salad.
Saturday
- Breakfast
  - Coffee without sugar or tea.
  - Fruit salad with yogurt.
- Snack
  - 1 slice whole wheat bread with honey and tahini.
- Lunch
  - Spinach risotto (spanakoryzo).
  - 1 slice of bread.
  - A small piece of cheese
- Snack
  - 2 whole wheat crackers and 1 cup of cottage cheese.
- Dinner
  - A small sandwich with smoked salmon and vegetables.
  - 1 Greek yogurt.
Sunday
- Breakfast
  - Coffee without sugar, or tea.
  - Scrambled eggs.
  - 1 orange.
- Snack
  - 1 cereal bar.
  - 1 banana.
- Lunch
  - Greek style chicken burgers.
- Snack
  - A small piece of chocolate.
- Dinner
  - Tomato soup.
  - 1 slice whole wheat bread.