A Week of Greek Dieting at 1500 Calories Per Day (for men, aged 30-55)

Day 1

Breakfast
1 cup All-Bran cereals with ½ cup nonfat (0%) milk and 50 gr. raisins
A cup of coffee, little milk, no sugar

Lunch
200 gr. boiled frozen artichokes (keep only the base)
100 gr. boiled potato
1 tbsp olive oil
2 tbsp lemon juice
100 gr. canned smoked salmon
2 slices rye bread (50 gr.)

Snack
1 cup of 2% yogurt

Dinner
300 gr. normal white rice, boiled
1 slice of totally lean ham (38 gr.)
½ cucumber for salad



Day 2

Breakfast
1 cup All-Bran cereals with ½ cup nonfat (0%) milk and 50 gr. raisins
A cup of coffee, little milk, no sugar

Lunch
120 gr. grilled chicken, skinned
½ cup boiled rice with 5 gr. margarine and 2 tbsp ketchup

Snack
At 5-6 p.m: Non-fat yogurt and a small banana

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 apple (leave the peel on for extra nutrients)



Day 3

Breakfast
3 tbsp Quaker and 1 cup fully skimmed milk (bring to a boil for 5 minutes so that you have a porridge)
1 medium-sized banana
A cup of coffee, little milk, no sugar

Lunch
2 cups pasta, boiled with ½ tbsp olive oil, ½ cup canned tomato and ½ medium sized onion
1 tbsp grated Parmesan

Snack
2 handfuls of walnuts, almonds, raisins

DInner
boiled vegetables (1 cup fresh beans, 1 cup carrots, 1 cup zucchini, 1/3 cup peas) seasoned with 2 tbsp vinaigrette salad dressing
55 gr. feta cheese
2 slices rye bread (50 gr.)



Day 4

Breakfast
3 tbsp Quaker and 1 cup fully skimmed milk (bring to boil for 5 minutes so that you have a porridge)
1 medium-sized banana
coffee, no sugar

Snack
1 cup of 2% yogurt
2 tbsp honey

Lunch
150 gr. boiled chickpeas
1 tbsp olive oil
1 tbsp freshly squeezed lemon juice
3 slices rye bread (75 gr.)

Snack
1 orange

Dinner
250 gr. (raw) fish filet, grilled or boiled
Spinach salad (150 gr. fresh, raw) seasoned with 1 tbsp vinaigrette salad dressing
200 gr. (raw) potato, baked



Day 5

Breakfast
½ cup All-Bran cereals
1 cup non-fat (0%) milk
1 cup of tea, no sugar

Snack
A pear

Lunch
1 ½ (raw) green beans, stewed with ½ dry or fresh onion, 100 gr. fresh tomato, and 1 tbsp olive oil
2 slices rye bread (50 gr.)
75 gr. smoked trout
1 apple (leave the peel on for extra nutrients)

Dinner
Tuna salad with 100 gr. canned tuna in brine, 10 lettuce leaves, and ½ cucumber
2 slices whole grain bread (50 gr.), toasted
1 orange



Day 6

Breakfast
30 gr. (about 3/4 cup) Bran Flakes and 1 cup nonfat (0%) milk
1/2 glass pineapple juice

Snack
1 kiwi
1 cup of coffee with 2 tablespoons evaporated milk, 2% fat, no sugar

Lunch
200 gr. (raw) fresh red snapper, grilled
300 gr. boiled greens seasoned with ½ tbsp lemon juice
3 fine slices white bread (75 gr.)

Dinner
1 ½ cup pasta, boiled with tomato sauce (1 fresh tomato, 1 tsp olive oil, 1 clove of garlic and some basil)
1 apple (leave the peel on for extra nutrients)



Day 7

Breakfast
30 gr. (about ¾ cup) Bran flakes and 1 cup skimmed milk
½ glass pineapple juice

Lunch
¾ cup dry beans, boiled with ½ tbsp olive oil, ½ cup tomato sauce, 100 gr. boiled carrot, and 1 stalk fresh celery
3 medium-sized black olives
1 slice rye bread

Snack
1 apple (leave the peel on for extra nutrients)
A cup of coffee, little milk, no sugar

Dinner
A green salad including 100 gr. lettuce, ½ cucumber, 1 cup chopped lettuce, and ½ carrot seasoned with 2 teaspoons vinaigrette sauce
4 slices (100 gr.) whole grain bread
55 gr. anthotiro (a fatty, unsalted type of white cheese like ricotta)
1 banana