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How to make pasta :

You put the paste in boiling water and wait for them to get soft after that you fry them and lastly you put ketchup on them and they are ready to enjoy

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Breakfast (Daily): Greek yogurt with honey and walnuts

Lunch:

Mon: Lentil salad

Tue: Roasted vegetable pasta

Wed: Stuffed peppers

Thu: Moussaka

Fri: Vegetable pie

Sat: Couscous salad

Sun: Grilled halloumi with salad

Dinner:

Mon: Stuffed peppers

Tue: Eggplant moussaka

Wed: Vegetable soup

Thu: Spinach pie

Fri: Legume stew

Sat: Rice with vegetables

Sun: Baked sweet potato

Shopping List:

Fruits: Apples, bananas, grapes

Vegetables: Eggplant, zucchini, spinach, peppers, onion, tomato, garlic

Grains: Whole wheat pasta, couscous, brown rice

Proteins: Lentils, chickpeas, Greek yogurt, halloumi

Dairy: Feta cheese

Others: Olive oil, honey, herbs (oregano, parsley

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Every day for breakfast I choose olive oil rusks with tomato.

Lunches

Chicken souvlaki

Baked beans

Pasta with greens

Stuffed zucchini

Tomato pasta

Cabbage rolls

Fried sardines

Dinner:

Pasta

Grilled fish

Vegetable stew

Stuffed vine leaves

Fava

Veggie frittata

Bulgur with herbs

Shopping List (by Category):

Fruits: Oranges, apples

Vegetables: Tomato, zucchini, cabbage, onion, garlic, parsley

Grains: Pasta, bulgur, rusks

Proteins: Chicken, beans, sardines, lentils, eggs

Others: Olive oil, lemon, vinegar, herbs

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For breakfast each day, I choose to have an omelet with spinach, to give me energy and keep me full. My lunches will vary throughout the week to keep things interesting and nutritious: on Monday, I will enjoy a quinoa salad; on Tuesday, grilled halloumi; on Wednesday, lentil stew; on Thursday, stuffed peppers; on Friday, I prepare chickpea patties; on Saturday, I make a sweet potato salad; and on Sunday, I cook stuffed eggplants. For dinner, I will eat grilled vegetables on Monday, baked chickpeas on Tuesday, vegetable soup on Wednesday, zucchini patties on Thursday, stuffed tomatoes on Friday, roasted cauliflower on Saturday, and chickpea soup on Sunday.

Shopping List:

Fruits: Apples, peaches

Vegetables: Spinach, sweet potatoes, tomatoes, zucchini, eggplant, cauliflower

Grains: Quinoa (gluten-free)

Proteins: Eggs, lentils, chickpeas, halloumi

Others: Olive oil, herbs (thyme, mint), vinegar

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Weekly Menu:

For breakfast, oatmeal with raisins

Lunches: vegetable soup, lentils with rice, spinach pie, tomato orzo, green beans, pasta with garlic oil, pea stew

Dinner: scrambled eggs, wholegrain sandwiches, boiled greens, pasta salad, omelet, rice with carrots, potato bake

Shopping List

Fruits: Bananas, apples

Vegetables: Carrots, potatoes, spinach, onion, tomato

Grains: Oats, wholegrain bread, pasta, orzo

Proteins: Lentils, eggs, peas

Others: Olive oil, dried herbs, garlic

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Every morning for breakfast, barley rusks with olive paste. For lunch, rotate dishes like grilled vegetables, hummus with salad, chickpeas and tomato rice. Dinners include simple meals such as fish with greens, bulgur with parsley and stuffed peppers-all low in salt but rich in flavor.

Shopping List

Fruits: Grapes, watermelon

Vegetables: Zucchini, eggplant, potatoes, parsley, tomato, leafy greens

Grains: Barley rusks, bulgur, rice

Proteins: Chickpeas, eggs, hummus, white fish

Others: Olive oil, lemon, garlic

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I will start my day with simit with feta and cucumber. For lunch, I will enjoy dishes like mercimek çorbası (lentil soup), stuffed grape leaves and bulgur pilaf with vegetables. My dinners will be lighter, including grilled fish, eggplant with yogurt and vegetable stews with olive oil.

Shopping List:

Fruits: Apples, pomegranates

Vegetables: Eggplant, tomatoes, cucumbers, onion, parsley

Grains: Bulgur, simit, rice

Proteins: Lentils, feta, yogurt, fish

Others: Olive oil, lemon, mint

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Shopping List

Fruits: Oranges, grapes

Grains: Whole wheat bread, bulgur

Proteins: Eggs, chickpeas, lentils

Vegetables: Tomatoes, peppers, zucchini, potatoes, onion

Others: Olive oil, parsley, pepper paste

For breakfast, I will have boiled eggs and olives with whole wheat bread. At lunch, I will eat zucchini fritters, lentil salad or vegetable bulgur pilaf. Dinners as usually will be menemen, baked potatoes or chickpeas in tomato sauce.

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Oatmeal with fruit every morning. For lunch, chickpea stew, stuffed peppers and sometimes wholegrain pasta with pesto. Dinner will have vegetable soup, grilled mushrooms or zucchini pancakes.

Shopping List

Fruits: Apples, pears, berries

Vegetables: Zucchini, mushrooms, tomatoes, carrots, onions

Grains: Oats, wholegrain pasta

Proteins: Chickpeas, cheese, eggs

Others: Olive oil, basil, garlic

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I follow a traditional Greek routine based on my family's cooking. Each morning, I start with dakos (barley rusk) topped with grated tomato, olive oil, oregano and soft white cheese (mizithra or feta).
My lunches are legume-based:

Monday: Fasolada (bean soup with carrot, celery, and tomato)

Tuesday: Briam (oven-roasted vegetables with olive oil)

Wednesday: Stuffed tomatoes and peppers (gemista) with rice and herbs

Thursday: Chickpeas cooked with onion and lemon in the oven

Friday: Ladera green beans in tomato sauce

Saturday: Pastitsio or pasta with olive oil and grated cheese

Sunday: Roasted chicken with potatoes (traditional Sunday meal)

For dinner, I go for lighter dishes:

Spinach pie, wild greens (horta) with lemon, omelets with herbs, and seasonal salads with olives and cheese.

List

Fruits: Apples, grapes, lemons

Vegetables: Tomatoes, peppers, zucchini, spinach, onions, carrots, celery, potatoes, garlic

Grains: Barley rusks, rice, pasta, phyllo dough

Proteins: White beans, chickpeas, eggs, feta, chicken

Others: Olive oil, oregano, dill, parsley, bay leaves

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For the recipies I chose, this is the shopping list by category:

Fruits: Figs, bananas, oranges

Vegetables: Eggplant, zucchini, tomatoes, peppers, onion, carrot, greens (vlita, chard), peas

Grains: Orzo, rice

Proteins: Chickpeas, lentils, giant beans, nuts

Others: Olive oil, lemon, bay leaf, dill, parsley

I try to keep my meals plant-based and simple. Every morning, I have seasonal fruit with a handful of nuts.

Lunches:

Monday: Chickpea stew with onion and bay leaf

Tuesday: Vegetable orzo with tomato and grated carrot

Wednesday: Grilled zucchini, eggplant, and pepper with olive oil

Thursday: Lentil salad with tomato and parsley

Friday: Giant beans baked in tomato sauce

Saturday: Green bean stew with potatoes

Sunday: Imam (stuffed eggplants with onion and tomato)

For dinner, I make lighter meals like:

Boiled greens with lemon, stuffed peppers with rice, or simple rice with peas and dill.

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In the summer, I take advantage of fresh seasonal produce.

Breakfast will be always light usually a fruit and a barley rusk with olive oil.

My lunch menu will be based on vegetables and plant proteins:

Monday: Green beans in tomato sauce

Tuesday: Kolokithopita (zucchini pie with herbs and feta)

Wednesday: Melitzanes imam (slow-cooked eggplant with onion and tomato)

Thursday: Boureki (Cretan layered dish with zucchini, potato, and cheese)

Friday: Lentils with fresh tomato and herbs

Saturday: Yemista (vegetables stuffed with rice and mint)

Sunday: Salad with cherry tomatoes, cucumber, olives, and feta

For dinner:

Cold lentil soup, grilled vegetables with vinegar, or boiled corn and tomato salad.

Shopping List

Fruits: Melon, watermelon, grapes

Vegetables: Zucchini, eggplant, green beans, tomatoes, potatoes, cucumbers, onion, herbs

Grains: Barley rusks, rice, flour (for pie)

Proteins: Lentils, feta cheese, eggs

Others: Olive oil, mint, vinegar, oregano

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My Weekly Menu:
I try to follow the Mediterranean diet using ingredients I can find locally. For breakfast, I usually have oatmeal with apple slices, cinnamon, and a few walnuts.

At lunch, I prepare:

Monday: Chickpea stew with carrots and tomato

Tuesday: Grilled vegetables with wholegrain bread

Wednesday: Stuffed bell peppers with rice and herbs

Thursday: Greek salad with olives and feta

Friday: Baked lentils with onion and paprika

Saturday: Wholegrain pasta with homemade pesto and spinach

Sunday: Vegetable soup and a slice of olive bread

Dinner:

boiled greens with lemon, zucchini pancakes with yogurt dip.

Shopping List (by Category):

Fruits: Apples, pears, grapes

Vegetables: Zucchini, bell peppers, carrots, onions, spinach, tomatoes, cucumber

Grains: Oats, wholegrain bread, brown rice, pasta

Proteins: Chickpeas, lentils, Greek yogurt, feta cheese

Others: Olive oil, vinegar, basil, walnuts, lemon

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For breakfast, I eat seasonal fruit (like bananas or figs) with a few almonds or walnuts.

My lunches include:

Chickpea stew with olive oil and lemon

Tomato orzo with grated carrot

Grilled eggplant and zucchini with herbs

Lentil salad with parsley, tomato, and onion

Giant beans baked in tomato sauce

Green beans with potatoes in olive oil

Imam -stuffed eggplants with tomato and onion

At dinner, I prefer:

Boiled greens with lemon, stuffed peppers with rice, or rice with peas and dill.

Shopping List

Fruits: Figs, bananas, oranges

Vegetables: Zucchini, eggplant, tomato, onion, carrot, green beans, peppers, leafy greens

Grains: Orzo, rice

Proteins: Chickpeas, lentils, giant beans, almonds

Others: Olive oil, lemon, parsley, dill, bay leaf

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Breakfast: wholegrain bread with tahini and honey, sometimes adding a few slices of banana.

Lunches:

Monday: Lentil soup with carrots and bay leaf

Tuesday: Baked stuffed tomatoes and peppers (gemista) with rice and herbs

Wednesday: Roasted vegetables (briam) with feta

Thursday: Pasta with tomato and fresh basil

Friday: Chickpeas cooked in the oven with onion and lemon

Saturday: Peas with potatoes in olive oil

Sunday: Grilled chicken with lemon potatoes

Dinners:

A Greek salad, spinach pie, vegetable soup, or boiled wild greens (horta) with lemon and olive oil.

Shopping List

Fruits: Bananas, oranges, grapes

Vegetables: Tomatoes, peppers, eggplant, zucchini, potatoes, carrots, onions, greens, lemon

Grains: Wholegrain bread, rice, pasta, phyllo dough

Proteins: Lentils, chickpeas, feta cheese, eggs, chicken

Others: Olive oil, tahini, honey, bay leaves, oregano, basil

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For breakfast, greek yogurt with seasonal fruit and a spoon of oats or sunflower seeds. It’s refreshing and easy to prepare.

For lunch, I try to follow Mediterranean recipes using ingredients I can find in local markets:

Monday: Lentil soup with carrots, celery, and thyme

Tuesday: Bulgur salad with tomatoes, cucumber, and parsley

Wednesday: Baked zucchini with feta and herbs

Thursday: Vegetable risotto with olive oil and lemon zest

Friday: Grilled trout with boiled potatoes and greens

Saturday: Eggplant with tomato and cheese (like a lighter moussaka)

Sunday: Tomato and pepper stuffed with rice and herbs

For dinner, I prefer something light like a wholegrain sandwich with hummus and sliced vegetables.

Shopping List

Fruits: Apples, plums, grapes

Vegetables: Zucchini, tomato, cucumber, eggplant, potatoes, peppers, carrots, celery, greens

Grains: Oats, bulgur, rice, wholegrain bread

Proteins: Lentils, trout, Greek yogurt, feta cheese, hummus

Others: Olive oil, lemon, parsley, thyme, sunflower seeds