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

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

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 20 and 55 in mind, incorporating the general preferences of that demographic. Nevertheless, we would recommend it for any and all.

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

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