WEEK 1
MEAL
MONDAY
B 1 Sunny-Side Up Egg
R
1 medium Sausage, grilled
E
A 2 slices Loaf Bread,
K toasted
F 2 tsp Honey or Jam
A
S
1 cup Black Coffee/Tea
T
AM 1 slice (80g) Chocolate
COFFEE Carrot Cake
BREAK 1 cup Black Coffee/Tea
Fresh Salad Greens
L With 1 Tbsp Dressing
U 2 pc Stuffed Tomato
N and
C 1 stuffed Peppers
H (Gemista)
1 small Fresh Fruit
PM 1 slice (80g) Chocolate
COFFEE Carrot Cake
BREAK 1 cup Black Coffee/Tea
90g Grilled Greek
S Burgers
U 60g French Fries
P 30g Cheese Platter
P 1 cup Boiled Broccoli
E Salad
R 1 small Fresh Fruit
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
2 med (80g) Cinnamon 2 small Pancakes 2 slices Bacon 2 pc French Toast 2 small Muffins with 2 small Pancakes
Bread 1 Scrambled Egg 2 slices Loaf Bread, 1 pc Omelette (1 egg) Olives 1 Boiled Egg
1 pc Omelette (1 egg) 2 tsp Honey or Jam toasted 1 medium Sausage, grilled 1 Poached Egg 1 slice Ham
1 slice Ham 1 cup Black Coffee/Tea 2 tsp Honey or Jam 1 cup Black Coffee/Tea 1 strip Bacon 2 tsp Honey or Jam
2 tsp Honey or Jam 1 cup Black Coffee/Tea 2 tsp Honey or Jam 1 cup Black Coffee/Tea
1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
2 small Almond Cookies 4 small Almond Cookies Cake with Cacao and Rum 1 packet (3 small pc) 1 slice (80g) Chocolate 2 large Cookies Dipped
1/2 cup 100% Pure 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea Cookies Cake in Chocolate
Apple Juice 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
1 cup Nicoise Salad 1/2 cup Greek Bean Soup Fresh Salad Greens 4 small Baked Crocketi Fresh Lettuce with Cabbage Salad
120g Beef Stew with Fresh Salad Greens (no (no Dressing) (Favokeftedes) 1/4 cup Tuna Flakes 1 medium leg and thigh
1/2 cup Sautéed Dressing) 1/4 cup Spetsofai 105g* Baked Fish A la canned in Water/Brine Kotopoulo Lemonato
Vegetables 140g* Grilled Fish with Olive 300g cooked Pasta with Spetsiota 1/2 cup Moussaka served with
1 cup Kritharaki Orfano Oil and Lemon 1 cup Bolognaise Sauce 2 small Sardines in can 150g cooked pasta with 240g Roasted Lemon
(Orphan Orzo) 1 cup Boiled Rice 1 small Fresh Fruit 1 cup Boiled Rice 1/4 cup mixed Sea foods Potatoes
1 small Fresh Fruit 1 small Fresh Fruit 1 small Fresh Fruit 30g Cheese Saganak 2 Tbsp Eggplant Dip
*Edible Portion *Edible Portion 1 small Fresh Fruit 1 small slice (40g)
Millefeuille
4 small Almond Cookies 4 small Almond Cookies 1 slice (80g) Cake with 1 packet (3 small pc) 1 slice (80g) Chocolate 2 large Cookies Dipped
1 cup Black Coffee/Tea 1 cup Black Coffee/Tea Cacao and Rum Cookies Cake in Chocolate
1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
120g Chicken Schnitzel 3 small pc (90g*) Chicken 120g* Grilled Pork Chops Fresh Salad Greens with 1 slice pizza Fresh Salad Greens
120g Baked Potatoes Stew in Tomato Sauce (trim fats) 1 Tbsp Caesar Salad 90g Burger with Grilled (no Dressing)
(Plain) 150g cooked Spaghetti, 4 small Asian Spring Rolls Dressing Cheese, garnished with 120g Traditional Greek
1/2 cup Boiled Rice Sautéed in Garlic 2 medium (200g) Baked Chicken Kokkinisto Me Patates: Lettuce, Tomatoes, Onions Souvlaki served with
1 small Fresh Fruit 1/2 cup Cauliflower Gratin Potato with Peel (plain) 4 small pc chicken (no skin) Served with 1 Tbsp 2 small (80g) Pita,
1 small Fresh Fruit 1 small Fresh Fruit 4 slices (120g) potato Ketchup, Grilled Tomatoes and
*meat only 1/2 cup Boiled Rice 1 tsp Mayonnaise, and 1/4 cup Tzatziki
1 small Fresh Fruit Mustard 1 small Fresh Fruit
120g Baked Potato Wedges
1 small Fresh Fruit

MEAL MONDAY
B 1 Sunny-Side Up Egg
R
E
1 medium Sausage,
A grilled
K 2 slices Loaf Bread,
F toasted
A
S 2 tsp Honey or Jam
T 1 cup Black Coffee/Tea
AM 1 slice (40g) Raisin Bread
COFFEE 2/3 cup 100% Orange
BREAK Juice
Chef Salad with
1/2 pc Boiled Egg and
L 1 Tbsp (15g) Gouda
U Cheese
N 6 pc Lahanodolmades
C 1 pc Sausage Pie
H 1 small Fresh Fruit
PM 2 slice (80g) Raisin Bread
COFFEE 1 cup Black Coffee/Tea
BREAK
1/2 cup Fasolakia
S 3 small (90g) Grilled
U Kebab Giaourtlou served with
P 2 Tbsp Yoghurt Sauce
P 4 small (80g) Pita Bread
E 30g Cheese Platter
R 1 small Fresh Fruit
TUESDAY
2 med (80g) Cinnamon
Bread
1 pc Omelette (1 egg)
1 slice Ham
2 tsp Honey or Jam
1 cup Black Coffee/Tea
2 pc (40g) Baton Sale
1/2 cup Fresh Fruit
Juice
Fresh Salad Greens
(no Dressing)
5 matchbox (150g)
Lean Beef/Pork with
4 slices (120g) potato
in Lemon Sauce
1 cup Fried Rice with Vegetables
1 small Fresh Fruit
4 pc (80g) Baton Sale
1 cup Black Coffee/Tea
Boiled Cauliflower
1 slice (90g*) Grilled
Pork Chops served with
2 medium (240g)
Roasted Lemon
Potatoes, and
2 Tbsp Eggplant Dip
30g Cheese Platter
1 small Fresh Fruit
WEEK 2
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
2 small Pancakes 3 Tbsp Corned Beef 2 pc French Toast 2 small Muffins with 2 small Pancakes
1 Scrambled Egg 1 poached Egg 1 pc Omelette (1 egg) Cheese 1 Boiled Egg
2 tsp Honey or Jam 2 slices Loaf Bread, 1 medium Sausage, 1 Poached Egg 1 slice Grilled Ham
1 cup Black Coffee/Tea toasted grilled 1 strip Bacon 2 tsp Honey or Jam
2 tsp Honey or Jam 1 cup Black Coffee/Tea 2 tsp Honey or Jam 1 cup Black Coffee/Tea
1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
1 packet (3 small pc) 1 slice (80g) Vanilla Cake 1 packet (3 small pc) 2 Almond Cookies with 1 packet (3 small pc)
Cookies 1 cup Black Coffee/Tea Cookies Cream Cookies
1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
1/2 cup Crème of Potato Fresh Salad Greens 1/3 cup Chick Pea Soup Fresh Salad Greens with Fresh Salad Greens
Soup (no Dressing) Fresh Salad Greens 1 Tbsp Caesar Salad Dressing (no Dressing)
1/2 cup Cream of Broccoli Soup
1/2 cup Beetroots Salad 1/4 cup Spetsofai (no Dressing) PASTA NEAPOLITAN:
2 matchbox size (60g)
4 large (25g) Fried Calamari 300g cooked Pasta with 105g* Cuttlefish with Lean Beef Stew, served with
300g cooked pasta,
1 cup (100g) Octopus 1 cup (Lean) Meat Sauce 1 cup cooked Orzo 1/2 cup tomato-based sauce,
1/2 cup plain mashed potato
Stifado 1 small Fresh Fruit 1 slice (100g) Chicken 1/2 Montecristo Sandwich 1/4 cup chicken breast
1 slice (120g) Beef Wellington
1 cup Boiled Rice Pie 1 small Fresh Fruit
10 small Grapes
1 small Fresh Fruit 1 small Fresh Fruit
1 slice baklavas
1 packet (3 small pc) 1 slice (80g) Vanilla Cake 1 packet (3 small pc) 2 Almond Cookies with 1 packet (3 small pc)
Cookies 1 cup Black Coffee/Tea Cookies Cream Cookies
1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
1 small bowl Greek Salad with 1 cup Briam Boiled Broccoli 1/2 cup Spinach Pie 1/2 cup Green Beans
1 Tbsp feta cheese and 4 pc 8 large Shrimp Stew 4 large (120g) Lean 1 pc (90g*) Grilled Lamb Stew
Olives 1/2 cup Boiled Rice Meatballs in Tomato Chops 1 small breast (120g)
1/2 medium (120g) breast 1 small Fresh Fruit Sauce 3/4 cup Boiled Rice Chicken Scallopini al
Roasted Chicken with 2 1 cup Boiled Rice 1 small Fresh Fruit Crème
Tbsp Lemon Mustard Sauce, 1 small Fresh Fruit 2 medium (240g)
served with 2 medium *edible portion Baked Potato (Plain)
(240g) Plain Baked Potatoes 1 small Fresh Fruit
1 small Fresh Fruit
 WEEK 3
MEAL
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
B 1 Boiled Egg 2 med (80g) Cinnamon 2 small Pancakes 3 Tbsp Corned Beef 2 pc French Toast 2 small Muffins with 2 small Pancakes
R
E 1 medium Boiled Sausage Bread 1 Scrambled Egg 1 poached Egg 1 pc Omelette (1 egg) Cheese 1 Boiled Egg
A 2 slices Loaf Bread, toasted 1 pc Omelette (1 egg) 2 tsp Honey or Jam 2 slices Loaf Bread, 1 medium Sausage, grilled 1 Poached Egg 1 slice Grilled Ham
K 2 tsp Honey or Jam
F 1 slice Ham 1 cup Black Coffee/Tea toasted 1 cup Black Coffee/Tea 1 strip Bacon 2 tsp Honey or Jam
A 1 cup Black Coffee/Tea 2 tsp Honey or Jam 2 tsp Honey or Jam 2 tsp Honey or Jam 1 cup Black Coffee/Tea
S
T 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
AM 6 pc Loukoumades 2 pc (40g) Baton Sale 1 packet (3 small pc) 1 slice (80g) Moist 1 packet (3 small pc) 2 Almond Cookies with 1 (small pc) muffin
COFFEE 1 cup Black Coffee/Tea 1/2 cup Fresh Fruit Juice Cookies Chocolate Cake Cookies Cream with chocolate
BREAK 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
Fresh Salad Greens 1 cup Nicoise Salad 120g* Boiled Fish with 1 cup Russian Salad 1/3 cup Lentils Soup 1/2 cup Cream of Fresh Salad Greens
(no Dressing) CORFU PASTITSADA: 1 cup Boiled Vegetables in 90g Lakonias with 175g Fried Calamari Broccoli Soup 150gEP Roasted Lamb
L 1 slice Mousakas 300g cooked pasta Olive Oil and Lemon Sauce 1/2 cup Kagianas 1 cup Fried Rice with Garlic Fresh Salad Greens (no Dressing) Leg served with
U 1 cup Boiled Rice 120g lean beef/lamb 1/2 pc Sausage Pie 1 cup Boiled Rice 1 small Fresh Fruit 5 matchbox (150g) 240g Roasted
N 1 small Fresh Fruit 1 Tbsp grated cheese 1 cup Boiled Rice 1 small Fresh Fruit 150g greek (xoriatiki)salad Greek Style Chicken Potatoes, and
C 1 small Fresh Fruit 1 small Fresh Fruit 1 slice pastitsio 1 small octopus stifado Adobo (no skin) 2 Tbsp Mustard Sauce
H *edible portion 1 cup Stir-Fried Noodles 1/2 cup Pancit Canton
with Vegetables 1 small Fresh Fruit
1 small Fresh Fruit 1 small slice
galaktobouriko
PM 6 pc Loukoumades 4 pc (80g) Baton Sale 1 packet (3 small pc) 1 slice (80g) Moist 1 packet (3 small pc) 2 Almond Cookies with 1 (small pc) muffin
COFFEE 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea Cookies Chocolate Cake Cookies Cream with chocolate
BREAK 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
PORK STEW: 1 cup Boiled Broccoli American Hamburger: 1/2 cup Green Beans 2 Tbsp Tomatokeftedes 120g Lean Greek Style 1 cup Sautéed Mixed
S 3/4 cup lean pork 1 slice (200g) Pizza 90g lean burger patty Stewed with Olive Oil and CHICKEN KOKKINISTO ME Bifteki served with Vegetables
U 1/2 cup vegetables 1 small Fresh Fruit 1 (40g) burger bun Tomatoes PATATES: 240g Baked Potato 120g Grilled Pork
P 1/2 cup potatoes 1 slice (30g) grilled cheese, 1 medium leg and thigh 4 matchbox chicken Wedges Chops
P 3/4 cup Spinach Rice garnished with Roasted Chicken breast 1 small Fresh Fruit (fats trimmed)
E Cheese Selection Lettuce, tomatoes, onions,Served with 2 medium (240g) Roasted 4 slices (120g) potatoes 1 small slice papousakia 1 cup Boiled Rice
1 Tbsp Catsup, 1 tsp Mayonnaise,
R 1 small Fresh Fruit Mustard, and 4 (120g) Baked Potato Wedges
Potatoes 1/2 cup Boiled Rice 1 small Fresh Fruit
1 small Fresh Fruit 1 small Fresh Fruit 1 small Fresh Fruit
 WEEK 4
MEAL
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
B 1 Boiled Egg 1 slice (70g) Semisweet 2 small Pancakes 1 Boiled Egg 2 pc French Toast 2 small Muffins with 2 small Pancakes
R
E 1 medium Boiled Sausage Chocolate Brownies 1 Scrambled Egg 1 slice Grilled Ham (without sugar) Cheese 1 Boiled Egg
A 2 slices Loaf Bread, toasted 1 Boiled Egg 2 tsp Honey or Jam 2 slices Loaf Bread, 1 pc Omelette (1 egg) 1 Poached Egg 1 slice Grilled Ham
K 2 tsp Honey or Jam
F 1 slice Ham 1 cup Black Coffee/Tea toasted 1 cup Black Coffee/Tea 1 strip Bacon 2 tsp Honey or Jam
A 1 cup Black Coffee/Tea 2 tsp Honey or Jam 1 cup Black Coffee/Tea 2 tsp Honey or Jam 1 cup Black Coffee/Tea
S
T 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
AM 1 slice (1/10) Orange 1 slice (70g) Semisweet 1 slice (1/24) Chocolate Rum 1 slice (80g) Moist 1 packet (3 small pc) 2 large Cookies Dipped in 1 packet (3 small pc)
COFFEE Cake Chocolate Brownies Cake Chocolate Cake Cookies Chocolate Cookies
BREAK 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
Fresh Salad Greens 1 cup Nicoise Salad Clear Bulalo Soup Cabbage Salad 1 slice (1/24) Spinach Pie 1/2 cup Onion Soup 1/2 cup (60g) Potato
(no Dressing) 120g Lean Beef with 1 cup Greek Xoriatiki Salad 150g cooked Spaghetti, 1/2 cup Greek Bean Soup 1 pc Stuffed Tomato Salad with Mayonnaise
L PORK WITH CELERY: Red Sauce 1 medium Grilled Sausage served with 1 cup lean 105g* Baked Fish A la 1 stuffed Peppers 120g Pork with Sweet
U 1-1/2 cup thin slices 1 cup Boiled Rice 2 cup (150g) Pancit Canton meat in tomato-based sauce Spetsiota 1 stuffed zucchini and Sour Sauce
N lean pork 1 small Fresh Fruit 1 small Fresh Fruit NTAKOS: 1/2 cup Boiled Rice 1/2 cup Spetsofai 1 cup Boiled Rice
C 1/2 cup celery 2 Tbsp grated tomatoes 1 small Fresh Fruit 1 small Fresh Fruit 1 small Fresh Fruit
H 1-1/2 cup Boiled Rice 1 Tbsp grated cheese 150g Caesar salad 1 small slice millfellie
1 small Fresh Fruit 1 tsp olive oil dessert
1 small Fresh Fruit
1 cup potato salad
1 ekmek dessert
PM 1 slice (1/10) Orange 1 packet (3 small pc) 1 slice (1/24) Chocolate Rum 1 slice (80g) Moist 1 packet (3 small pc) 2 large Cookies Dipped in 1 packet (3 small pc)
COFFEE Cake Cookies Cake Chocolate Cake Cookies Chocolate Cookies
BREAK 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea 1 cup Black Coffee/Tea
AMERICAN BURGER 1 cup Boiled Broccoli 2 sticks (50g each) Greek 1 cup Salad Greens with 1 cup Boiled Broccoli 1 cup Salad Greens with 1 cup Mixed Boiled
S 90g lean burger patty BAKED CHICKEN Souvlaki 1 Tbsp Caesar Salad Salad 1 Tbsp Caesar Salad Dressing Vegetables
U 1 (40g) burger bun LEMONATO: Served with Dressing 120g Grilled Lean Greek 4 small pc Chicken 4 small (120g) Grilled
P 1 slice (30g) grilled cheese, 1 medium leg and thigh 80g Pita Bread, 120g Baked Chicken Burgers Fricassee Kebab Giaourtlou
P chopped tomatoes, Lettuce chicken (remove skin) 1/4 cup Tzatziki, and Cordon Bleu 60g French Fries (remove skin) served with
E 1 tsp chilli 240g potato wedges Grilled Tomatoes 240g Baked Potato 1 small Fresh Fruit 240g Baked Potato 2 Tbsp Yoghurt Sauce
4 (120g) Baked Potato Wedges Wedges
R 1 small Fresh Fruit 1 small Fresh Fruit Wedges 4 small (80g) Pita Bread
1 small Fresh Fruit 1 small Fresh Fruit
1 small Fresh Fruit 1 small Fresh Fruit