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

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

• 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

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

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

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

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

• 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.

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

• 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

• 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.

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

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

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

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

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