2021 Nativity Fast Meal Plan

Helpful Hints
 We have based this Lenten meal plan on the Greek Orthodox Archdiocese of America calendar which not only indicates fast days, but also daily Scriptural readings and
Saints days. This is a wonderful resource that you can use year long, and you can consult the calendar by clicking here.

 The following legend is found on each of the fasting days: B = Breakfast, L = Lunch, D = Dinner, D&S = Dessert and Snack. Each day during the fast we suggest 3 meals
and at least one snack and/or dessert idea. Each date is also identified in either Blue, Purple (and underlined) or Red (and underlined) numbers and the significance of each
of these colours is found on the calendar page.

 Some menu items repeat within a given week; this is because we anticipate that you will have left-overs or, if you are feeding many, that you will adjust the recipe amount to
ensure you have leftovers. This makes meal prep simpler. Because of this, it is helpful to look through the recipes for the entire week, and plan accordingly.

 We have also considered that many of us work out of the house during the day and therefore we have suggested lunches that can easily be packed up and either reheated, or
served cold or at room temperature.

 If you click on the menu items which are in blue and underlined, you will be taken directly to the recipe post on our website.

 If you see a menu item with an asterix (*) next to it, this means that the recipe is included in the document Nativity Fast Recipes.

A note about oil: You will notice that some recipes contain olive oil, and yet they are included on the meal plan, even on days which are Oil-free. For these recipes you can ei-
ther replaced the olive oil with vegetable oil, or omit it altogether. In instances where you are to sauté with olive oi (the onions in making fakes for example), sauté in water in-
stead. Consult the document Staples and Substitutions for more tips on how to adjust recipes to make them perfect for lent.

 The meal plan can be printed out for easy reference, but is ideally used on the computer where you can directly link to the recipes suggested.

 We will continue to add to our Nistisima recipes during the period of the Nativity Fast; you can visit our website for all of our recipes: www.miakouppa.com
 November 2021
Dates in Blue: Fish, oil and wine is allowed; no meat, dairy and eggs
Dates in Red: Strict fast; no meat, dairy, eggs, fish or wine
Dates in Purple: Wine and oil allowed; no meat, fish, dairy or eggs

Sun Mon Tue Wed Thu Fri Sat

15 16 17 18 19 20
B: Cereal with dairy-
B: Vegan banana bread B: Vegan banana bread B: Fresh fruit, rice cake + B: Toast + jam + Fruit free milk B: Toast + peanut
L: Manestra L: Chickpea wraps almond butter smoothie * L: Spinach and rice butter and jam
D: Fried calamari , French D: Green beans and potatoes L: Green salad with L: Easy pumpkin soup soup Smoothie with orange
fries + Broccoli D&S: Vegan rizogalo, tahini dressing and mixed D: Cod with eggplant D: Vegan wrap with juice and berries
D&S: Veggies + hummus Veggies and hummus nuts and potato sweet potato and black L: Potato salad with
Chocolate and orange cake D: Fakes (veggies sautéed D&S: Semolina halva beans * smoked herring
in water instead of oil) with petimezi D&S: Dates stuffed D: Vegan moussaka
D&S: Toast with jam with almond butter D&S: Vegan date cake
Chocolate & orange cake coconut, Fresh fruit

21 22 23 24 25 26 27
B: Vegan date cake, B: Cinnamon raisin bread B: Toast, Peanut Butter + jam B: Cereal with dairy-free B: Rice cakes + tahini, B: Oatmeal with dairy B: Toast, Almond but-
Fruit smoothie * Fruit smoothie * Fruit smoothie * milk honey and pumpkin free milk ter + jam
L: Yemista L: Vegan moussaka L: Yemista (leftovers) L: Kale, quinoa and apple seeds * L: Vegetable stir-fry L: Horta and Chickpea
D: Steamed vegetables + (leftovers) D: Calamari and rice salad L: Stewed green peas with brown rice * fritters
Cedar planked salmon D: Pasta with vegetables D&S: Veggies + fava D: Eggplant tomato sauce D: Maniatiki salad + D: Pasta with marinara D: Mussels with red
D&S: Semolina halva D&S: Vegan date cake Chocolate halva with pasta Vegan spanakopita sauce sauce
with petimezi D&S: Popcorn + Cinna- D&S: Fruit smoothie * D&S: Fruit and nuts D&S: Loukoumades

28 29 30
B: Fruit smoothie* +
Rice cakes and almond B: Cereal with dairy-free B: Cereal with dairy-free milk
butter milk L: Red lentil and bulgur wraps
L: Dandelion greens on L: Pasta with tomato and D: Potato salad with smoked
grilled bread red pepper sauce herring
D: Fish soup D: Cod with skordalia D&S: Vegan banana bread
D&S: Tiganites D&S: Vegan banana bread
 December 2021
Dates in Blue: Fish, oil and wine is allowed; no meat, dairy and eggs
Dates in Red: Strict fast; no meat, dairy, eggs, fish, oil or wine
Dates in Purple: Wine and oil allowed; no meat, fish, dairy or eggs

Sun Mon Tue Wed Thu Fri Sat

1 2 3 4
B: Fresh fruit, toast + B: Toast + jam + Fruit B: Cereal with dairy- B: Toast + peanut
almond butter smoothie * free milk butter and jam
L: Split pea soup with rice L: Spanakoquinoa L: Beans and rice L: Pasta with marinara
D: Vegetable minestrone D: Black eyed pea soup D: Pasta with creamy sauce
D&S: Fresh fruit + with kale artichoke sauce * D: Yemista
Chocolate and orange D&S: Fresh fruit, olives D&S: Chocolate and D&S: Vegan date cake
cake and pita bread orange cake

5 6 7 8 9 10 11
B: Fresh fruit, rice
B: Vegan date cake, B: Cereal with dairy-free B: Toast, Peanut Butter + jam B: Cereal with dairy-free B: Rice cakes + tahini, cake, almond butter B: Toast, Almond but-
Fruit smoothie * milk L: Briam milk honey and pumpkin L: Peanut butter and ter + jam
L: Yemista + Roasted L: Fasolatha with tomato D: Octopus with pasta L: Fasolatha with tomato seeds * jelly sandwich L: Vegan spanakopita
cauliflower D: Fried eggplant with to- D&S: Veggies + fava D: Potatoes yahni L: Stewed green peas D: Fakes (veggies sau- D: Vegan Stuffed egg-
D: Briam mato sauce Vegan oatmeal cups D&S: Vegan rizogalo D: Chickpea fritters + téed in water instead of plant
D&S: Fresh fruit D&S: Vegan oatmeal cups Rice with vegetables oil) D&S: Chocolate and
D&S: Fruit smoothie * D&S: Fruit smoothie * strawberry cookies

12 13 14 15 16 17 18
B: Toast & fruit B: Toast with jam B: Toast, Peanut Butter B: Fruit smoothie* + B: Tiganites
B: Fruit smoothie + Rice L: Peanut butter and jelly B: Fresh fruit, rice cake, al- L: Spinach and potato + jam Toast with jam L: Briam
cakes and almond butter sandwich; fresh fruit mond butter stew L: Herbed orzo with L: Fakes (veg saute in D: Vegan pastitsio
L: Potato salad D: Eggplant tomato sauce L: Vegetarian chili * D: Black eyed pea soup chickpeas water) D&S: Fresh fruit
D: Spinach and rice soup with pasta D: Mung bean soup with kale D: Fried calamari + D: Vegetable mine- Apple and rasp-
D&S: Tiganites D&S: Dates stuffed with D&S: Veggies + hummus, D&S: Fruit smoothie * Rapini + Rice with fide strone berry halva
almond butter and coconut Mixed nuts Mixed nuts D&S: Fresh fruit D&S: Nuts, veggies
 December 2021
Dates in Blue: Fish, oil and wine is allowed; no meat, dairy and eggs
Dates in Red: Strict fast; no meat, dairy, eggs, fish or wine
Dates in Purple: Wine and oil allowed; no meat, fish, dairy or eggs

Sun Mon Tue Wed Thu Fri Sat

19 20 21 22 23 24 25
B: Vegan oatmeal cups B: Oatmeal with non-
B: Oatmeal with non-dairy B: Toast with peanut Fruit smoothie * dairy milk B: Toast with peanut
B: Bagels with “smoked salm-
on”
milk
L: Mixed green salad with
butter and jelly
L: Split pea soup with
L: Fakes (veggies sau-
téed in vegetable oil or
L: Peanut butter and
jelly sandwich
butter and jam
L: Mixed green salad Merry
L: Youvetsi with chickpeas
D: Briam
tahini dressing
D: Easy pumpkin soup
rice
D: Pasta with tomato
water)
D: Salad with tahini
D: Chickpea wraps
D&S: Dates stuffed
with tahini dressing
D: Vegetarian chili * Christmas
D&S: Fresh fruit + mixed nuts D&S: Cinnamon raisin and red pepper sauce dressing and chickpea with almond butter and D&S: Vegetables +
Tiganites bread Fresh fruit D&S: Vegan oatmeal wraps coconut mixed nuts
cups D&S: Fresh fruit +
mixed nuts