© Dr Catherine Itsiopoulos PhD APD (2010)

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 cheese (Sheep’s milk) + w’greain bread

Watermelon/ canteloup/ grapes + w’grain bread

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

W’grain bread with honey

Boiled egg and chopped tomato and herbs on bread

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

MT Greek tea/ Greek coffee Apple

Greek tea/ Greek coffee Canteloup

Greek tea/ Greek coffee Grapes

Greek tea/ Greek coffee Figs (raw or dried)

Greek tea/ Greek coffee Watermelon

Greek tea/ Greek coffee Orange/ mandarin

Greek tea/ Greek coffee Peach/ nectarine

LUNCH Cannelli bean soup (fassoulada) plus Wild greens

Spinach and rice casserole (spanakorizo) plus Tomato salad

Fish soup (psarosoupa) plus lettuce/ cucumber salad

Asparagus Omelette plus Cabbage/ carrot salad

Lentil soup (fakes) plus Cauliflower salad

Green bean casserole (fassoulakia) plus red capsicum salad

Dolmades plus Potato/ celery/ radish salad

AT Plain natural yoghurt

Koulouri biscuit

Roasted chickpeas and sultanas

Grapes Dried figs Plain yoghurt Roasted chickpeas and sultanas

DINNER Baked lamb with risoni (giouvetsi) plus lettuce/ cucumber/ onion salad Glass wine

Cabbage and rice casserole (lahanorizo) plus Potato/ celery/ radish salad Glass wine

Pasta and mince pie (pastitsio) plus cabbage/carrot salad Glass wine

Baked fish with wild greens and potato Glass wine

Baked chicken with potatoes plus roasted red capsicum salad Glass wine

Mixed vegetable bake (briami) plus wild greens Glass wine

Stuffed eggplant (papoutsakia) plus tomato/ cucumber/onion salad Glass wine

SUPPER orange Preserved fruit

Halva sweet Chickpeas + sultanas

Baklava Koulouri grapes

© 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 cheese (Sheep’s milk) + w’grain bread

Watermelon/ canteloup/ grapes + w’grain bread

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

W’grain bread with honey

Boiled egg and chopped tomato and herbs on bread

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

MT Greek tea/ Greek coffee Apple

Greek tea/ Greek coffee Canteloup

Greek tea/ Greek coffee Grapes

Greek tea/ Greek coffee Figs (raw or dried)

Greek tea/ Greek coffee Watermelon

Greek tea/ Greek coffee Orange/ mandarin

Greek tea/ Greek coffee Peach/ nectarine

LUNCH Okra casserole plus wild green salad

Chickpea soup (revithia) plus fennel root salad

Lima bean casserole (gigantes) plus broccoli salad

Cheese pie (tiropita) plus beetroot and garlic salad

Spinach pie (spanakopita) plus green capsicum salad

Mixed vegetable bake (briami) plus bean salad

Egg and lemon soup (avgolemono) plus lettuce salad

AT Plain natural yoghurt

Koulouri biscuit

Roasted chickpeas and sultanas

Grapes Dried figs Plain yoghurt Roasted chickpeas and sultanas

DINNER Stuffed capsicum (gemista) plus tomato/ cucumber/ onion salad Glass wine

Vegetarian moussaka plus asparagus salad Glass wine

Pork with celery (fricassee) plus broccoli salad Glass wine

Fried white bait plus lettuce/ dill salad Glass wine

Calamari and tomato casserole plus potato/celery/ radish salad Glass wine

Pea/ carrot/ potato casserole (arakas) plus endive salad Glass wine

Lamb chop and roasted potatoes plus lettuce/ dill salad Glass wine

SUPPER canteloup Preserved fruit

Halva sweet Chickpeas + sultanas

Galaktoboureko Koulouri grapes

© Dr Catherine Itsiopoulos PhD APD (2010)

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© Dr Catherine Itsiopoulos PhD APD (2010)