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Traditional Cretan Mediterranean Diet Menu: Week One

Meal

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

BREAKFAST

Dakos (chopped tomato, red onion, herbs, olive oil) on w’grain bread

Mytzithra

Watermelon/

Dakos (chopped tomato, red onion, herbs, olive oil) on w’grain bread

W’grain

Boiled egg and chopped tomato and herbs on bread

Bowl of trahana (Greek porridge) and w’grain bread

cheese

canteloup/

bread with

(Sheep’s

grapes +

honey

milk) +

w’grain bread

w’greain

   

bread

 

MT

Greek tea/

Greek tea/

Greek tea/

Greek tea/ Greek coffee Figs (raw or dried)

Greek tea/

Greek tea/

Greek tea/

Greek coffee

Greek coffee

Greek coffee

Greek coffee

Greek coffee

Greek coffee

Apple

Canteloup

Grapes

Watermelon

Orange/

Peach/

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 wild greens and potato

Baked

Mixed

Stuffed

with risoni

rice casserole

mince pie

chicken with

vegetable bake

eggplant

(giouvetsi)

(lahanorizo)

(pastitsio) plus

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 (chopped tomato, red onion, herbs, olive oil) on w’grain bread

Mytzithra

Watermelon/

Dakos (chopped tomato, red onion, herbs, olive oil) on w’grain bread

W’grain bread

Boiled egg and chopped tomato and herbs on bread

Bowl of

cheese

canteloup/

with honey

Greek

(Sheep’s

grapes +

porridge

milk) +

w’grain bread

(trahanas)

w’grain bread

 

and w’grain

 

bread

MT

Greek tea/

Greek tea/

Greek tea/

Greek tea/ Greek coffee Figs (raw or dried)

Greek tea/

Greek tea/

Greek tea/

Greek coffee

Greek coffee

Greek coffee

Greek coffee

Greek coffee

Greek coffee

Apple

Canteloup

Grapes

Watermelon

Orange/

Peach/

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 plus lettuce/ dill salad

Calamari and

Pea/ carrot/

Lamb chop

capsicum

moussaka

celery

tomato

potato

and roasted

(gemista) plus

plus

(fricassee)

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)

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© Dr Catherine Itsiopoulos PhD APD (2010)

© Dr Catherine Itsiopoulos PhD APD (2010)