A Week of Greek Dieting at 1500 Calories Per Day (for men, aged 20-55)

Day 1

Breakfast
56 gr. corn flakes
1 ½ cups nonfat (0%) milk
1 glass freshly squeezed orange juice
A cup of coffee, no sugar, 2 tsp evaporated milk

Lunch
150 gr. fresh or frozen prawn, discarded with 1 tsp olive oil
½ cucumber and 1 tomato for salad
2 slices rye bread (50 gr.)

Snack
1 apple (leave the peel on for extra nutrients)

Dinner
300 gr. normal white rice, boiled and seasoned with salt and pepper
1 slice (38 gr.) fully non-fat ham
1/2 cucumber for salad
A 2% fat yogurt-cup



Day 2

Breakfast
50 gr. rye or barley rusk
1 cup nonfat (0%) milk
A cup of coffee, little milk, no sugar

Lunch
150 gr. grilled chicken, skinned
2 cups finely chopped cabbage for salad
1 tsp olive oil
2 tbsp lemon juice
2 slices rye bread (50 gr.)

Snack
A cup of non-fat (0%) yogurt and 150 gr. strawberries

Dinner
1 sandwich made with 2 big slices of rye bread (100 gr.), 100 gr. smoked salmon, 1 tsp "soft" margarine and 3 lettuce leaves
1 medium-sized banana



Day 3

Breakfast
½ cup orange juice, freshly squeezed or bottled with no added sugar
2 slices rye bread (50 gr.)
1 tsp fresh butter
1 tsp honey
1 cup of coffee, little milk, no sugar

Lunch
2 cups pasta, boiled
10 gr. "Soft" margarine
2 tbsp grated Parmesan cheese
2 tbsp ketchup

Snack
2 handfuls of walnuts, almonds, and raisins

Dinner
1 ½ cup (raw) fresh beans stewed with ½ green or dry onion, 100 gr. fresh tomato and 1 tbsp olive oil
3 slices rye bread (75 gr.)
75 gr. smoked trout



Day 4

Breakfast
½ glass orange juice, freshly squeezed or bottled with no sugar
2 slices rye bread (50 gr.)
10 gr. fresh butter
1 tsp honey
A cup of coffee, little milk, no sugar

Snack
At 11:00 a.m: Bran baked rolls and sugarless tea

Lunch
150 gr. (raw) red snapper, grilled
1 cup boiled zucchini
potato salad with 300 gr. boiled potato, ½ green or dry onion, some cappers and ½ tbsp mayonnaise
2 slices French bread (50 gr.)

Snack
At 5:00 p.m.: 1 cup fresh strawberries sprinkled with 15 gr. sugar

Dinner
A salad with 100 gr. canned corn, ½ cucumber, 1 tomato, and 55 gr. gouda cheese-cubed
2 slices (50 gr.) whole grain bread, toasted



Day 5

Breakfast
1 cup nonfat (0%) milk
3 rye rusks
5 gr. "Soft" margarine
10 gr. honey

Lunch
150 gr. totally lean hamburger, grilled
lettuce (6 leaves, finely chopped) salad seasoned only with vinegar
2 slices (50 gr.) rye bread, toasted
30 gr. feta cheese

Snack
At 5:00 p.m.: 1 fresh apple (unpeeled for more nutrients)

Dinner
300 gr. boiled greens with 1 tbsp olive oil and 1 tbsp lemon juice
200 gr. boiled potato
2 slices rye bread (50 gr.)
1 kiwi



Day 6

Breakfast
1 cup non-fat yogurt
2 cups strawberries, raspberries, blackberries
2 small rye rusks
1 cup of tea, no sugar

Lunch
150 gr. dry lentils, cooked with 100 gr. tomato, ½ tbsp olive oil and 50 gr. onion
50 gr. boiled turkey fillet
75 gr. white bread

Snack
In the afternoon: 1 banana

Dinner
2 cups pasta
2 tbsp grated parmesan
2 tbsp ketchup
1 slice totally lean ham (35 gr.)
1 orange



Day 7

Breakfast
1 cup of 2% fat yogurt
1 tbsp honey
1 medium-sized banana

Snack
At 11:00 a.m: 4 salted crackers and 30 gr. kasseri (soft cheese)

Lunch
250 gr. fish fillet, boiled or grilled
150. gr fresh spinach salad, seasoned with 1 tbsp vinaigrette salad dressing
200 gr. potato, baked

Snack
At 5-6 p.m: 1 apple
1 cup of coffee, no sugar, little milk

Dinner
1/4 of a big cheese and mushroom pizza
1 orange