Below you will find a diet of 1500 calories per day, comprised entirely of simple Greek recipes. We designed this particular regimen with the demographic of males aged between 30 and 55 in mind, incorporating the general preferences of that demographic. Nevertheless, we would recommend it for any and all.
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
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