Traditional Cretan Mediterranean Diet Menu: Week One

Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BREAKFAST Dakos Mytzithra Watermelon/ Dakos (chopped W’grain Boiled egg and Bowl of trahana
(chopped cheese canteloup/ tomato, red bread with chopped (Greek
tomato, red (Sheep’s grapes + onion, herbs, honey tomato and porridge) and
onion, herbs, milk) + w’grain bread olive oil) on herbs on bread w’grain bread
olive oil) on w’greain w’grain bread
w’grain bread bread
MT Greek tea/ Greek tea/ Greek tea/ Greek tea/ Greek tea/ Greek tea/ Greek tea/
Greek coffee Greek coffee Greek coffee Greek coffee Greek coffee Greek coffee Greek coffee
Apple Canteloup Grapes Figs (raw or Watermelon Orange/ Peach/
dried) mandarin nectarine
LUNCH Cannelli bean Spinach and Fish soup Asparagus Lentil soup Green bean Dolmades plus
soup rice casserole (psarosoupa) Omelette plus (fakes) plus casserole Potato/ celery/
(fassoulada) (spanakorizo) plus lettuce/ Cabbage/ carrot Cauliflower (fassoulakia) radish salad
plus plus cucumber salad salad plus red
Wild greens Tomato salad salad capsicum salad
AT Plain natural Koulouri Roasted Grapes Dried figs Plain yoghurt Roasted
yoghurt biscuit chickpeas and chickpeas and
sultanas sultanas
DINNER Baked lamb Cabbage and Pasta and Baked fish with Baked Mixed Stuffed
with risoni rice casserole mince pie wild greens and chicken with vegetable bake eggplant
(giouvetsi) (lahanorizo) (pastitsio) plus potato potatoes plus (briami) plus (papoutsakia)
plus lettuce/ plus Potato/ cabbage/carrot roasted red wild greens plus tomato/
cucumber/ celery/ radish salad capsicum cucumber/onion
onion salad salad salad salad
Glass wine Glass wine Glass wine Glass wine Glass wine Glass wine Glass wine
SUPPER orange Preserved Halva sweet Chickpeas + Baklava Koulouri grapes
fruit sultanas

© Dr Catherine Itsiopoulos PhD APD (2010)

 Traditional Cretan Mediterranean Diet Menu:Week Two
Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday
BREAKFAST Dakos Mytzithra Watermelon/ Dakos (chopped W’grain bread Boiled egg and Bowl of
(chopped cheese canteloup/ tomato, red with honey chopped Greek
tomato, red (Sheep’s grapes + onion, herbs, tomato and porridge
onion, herbs, milk) + w’grain bread olive oil) on herbs on bread (trahanas)
olive oil) on w’grain bread w’grain bread and w’grain
w’grain bread bread
MT Greek tea/ Greek tea/ Greek tea/ Greek tea/ Greek tea/ Greek tea/ Greek tea/
Greek coffee Greek coffee Greek coffee Greek coffee Greek coffee Greek coffee Greek coffee
Apple Canteloup Grapes Figs (raw or Watermelon Orange/ Peach/
dried) mandarin nectarine
LUNCH Okra Chickpea Lima bean Cheese pie Spinach pie Mixed Egg and
casserole plus soup casserole (tiropita) plus (spanakopita) vegetable bake lemon soup
wild green (revithia) plus (gigantes) plus beetroot and plus green (briami) plus (avgolemono)
salad fennel root broccoli salad garlic salad capsicum salad bean salad plus lettuce
salad salad
AT Plain natural Koulouri Roasted Grapes Dried figs Plain yoghurt Roasted
yoghurt biscuit chickpeas and chickpeas and
sultanas sultanas
DINNER Stuffed Vegetarian Pork with Fried white bait Calamari and Pea/ carrot/ Lamb chop
capsicum moussaka celery plus lettuce/ dill tomato potato and roasted
(gemista) plus plus (fricassee) salad casserole plus casserole potatoes
tomato/ asparagus plus broccoli potato/celery/ (arakas) plus plus lettuce/
cucumber/ salad salad radish salad endive salad dill salad
onion salad
Glass wine Glass wine Glass wine Glass wine Glass wine Glass wine Glass wine
SUPPER canteloup Preserved Halva sweet Chickpeas + Galaktoboureko Koulouri grapes
fruit sultanas

© Dr Catherine Itsiopoulos PhD APD (2010)

a

© Dr Catherine Itsiopoulos PhD APD (2010)

© Dr Catherine Itsiopoulos PhD APD (2010)