Last updated: October 2026
For a long time now you have been asking me to post a weekly meal plan with new ideas and good food combinations. So that is our article for today… a weekly menu, which will help you understand how important it is to have small, frequent meals during the day and to create good food combinations, and to see how a diet can be extremely interesting, full of delicious flavours and in no way restrictive.
As you will notice below, there are no specific quantities. That is because every person is different! Depending on sex, age, weight, height, lifestyle, working hours, family situation and any additional needs due to health problems or particular circumstances (such as diabetes or pregnancy), there should be a personalised diet.
How the menu is organised
| Meal | Approximate time |
|---|---|
| Breakfast | 09:00–10:00 |
| Snack | 11:00–12:00 |
| Lunch | 14:00–15:00 |
| Afternoon | 17:00–18:00 |
| Dinner | 20:00–21:00 |
Abbreviations: g ~ grams · tbsp ~ tablespoon · tsp ~ teaspoon · cup ~ cup · sl. ~ slice.
The weekly menu, day by day
Monday
| Meal | Suggestion |
|---|---|
| Breakfast | 1 small bowl of porridge: oats cooked in 1 glass of almond milk, with 1 banana, a little honey, cinnamon, walnuts and cranberries |
| Snack | Fruit and nuts |
| Lunch | Salad with an omelette (eggs, cheese, mushrooms, peppers) and 1 slice of bread |
| Afternoon | Pomegranate with 1 handful of nuts and flaxseed |
| Dinner | Salad with a tortilla, vegetables, kasseri cheese, turkey and mustard sauce |
Tuesday
| Meal | Suggestion |
|---|---|
| Breakfast | Toasted slice of bread with avocado mousse, tomato, lettuce and scrambled egg |
| Snack | Yoghurt with 1 piece of fruit |
| Lunch | Pasta salad with 1 portion of wholegrain pasta, roasted vegetables (courgettes, aubergine, peppers) and grated katiki or anthotyro cheese |
| Afternoon | 1 piece of fruit |
| Dinner | 1 pot of yoghurt with 1 banana, oats, honey and nuts |
Wednesday
| Meal | Suggestion |
|---|---|
| Breakfast | Small sandwich with cheese and tomato or cherry tomatoes with olives, and 1 glass of natural juice |
| Snack | Fruit and pasteli (sesame bar) |
| Lunch | Salad with pulses, olives and a barley rusk |
| Afternoon | 1 apple with honey and cinnamon |
| Dinner | Dakos: barley rusk, cherry tomatoes, mizithra cheese, olives, oregano and olive oil |
Thursday
| Meal | Suggestion |
|---|---|
| Breakfast | Omelette (eggs, mushrooms, kasseri cheese, cherry tomatoes) and 1 slice of rye bread |
| Snack | Fruit and nuts |
| Lunch | Salad with chicken fillet and boiled or roasted vegetables |
| Afternoon | 1 piece of fruit |
| Dinner | Caesar salad |
Friday
| Meal | Suggestion |
|---|---|
| Breakfast | Rye bread with 1 tsp wholegrain tahini and 1 tsp honey, topped with pomegranate seeds |
| Snack | Yoghurt with 1 piece of fruit |
| Lunch | Salad and a ladero (vegetables cooked in olive oil), with goat’s yoghurt |
| Afternoon | Smoothie with ½ cup of milk, ½ banana and 1 handful of pomegranate |
| Dinner | Salad with boiled eggs and 1 rusk |
Saturday
| Meal | Suggestion |
|---|---|
| Breakfast | 1 pot of yoghurt with banana, 1 tsp cocoa, honey and granola |
| Snack | Fruit and 1 bar |
| Lunch | Salad with 200 g grilled fish and potato salad |
| Afternoon | 1 sweet of your choice |
| Dinner | Greek village salad and chicken skewers |
Sunday
| Meal | Suggestion |
|---|---|
| Breakfast | Pancakes with cashew butter or a spread of your choice, almonds, chia seeds and berries |
| Snack | 1 glass of natural juice |
| Lunch | Salad with grilled meat of your choice and 1 oil-free pitta |
| Afternoon | 1 piece of fruit and green tea |
| Dinner | Velouté soup with croutons and strained yoghurt |
Ideas of the month: Autumn
This section is updated every week, with seasonal ideas you can «slot» into the menu above.
| On the menu | Autumn idea |
|---|---|
| Sunday dinner (velouté soup) | Pumpkin soup with yellow pumpkin |
| Wednesday afternoon snack (apple with honey and cinnamon) | See what we write about the benefits of honey and cinnamon |
| Hot drink for the afternoon | Ginger and cinnamon |
| Seasonal fruit | Pomegranate, apple, pear, grapes, quince |
5 tips for organising your own weekly menu
- Write the menu on Sunday. You decide the week’s meals in advance and avoid «rushed» choices.
- Make a shopping list based on the menu. You buy only what you need and reduce waste.
- Cook once, eat twice. A ladero dish or roasted vegetables can also become lunch the next day.
- Have snacks ready. Fruit, yoghurt and a handful of nuts for the mid-morning and afternoon snacks.
- Leave room for flexibility. Like Saturday’s «1 sweet of your choice»: a balanced diet is not restrictive.
Frequently asked questions
Why are there no quantities in the menu?
Because quantities depend on each person’s sex, age, weight, height, activity and goals. Quantities are set in a personalised programme.
Can I swap the days around?
Yes. You can change the order of the days or repeat a meal you liked.
Is it suitable if I have a health issue?
The menu is general suggestions for healthy adults. If you have a health issue (e.g. diabetes) or are pregnant, you need a personalised programme.
How often is the article updated?
The article is updated every week with a new menu and seasonal suggestions.
Can I have a menu made for me?
Yes. See the Digital Diet or book online appointment with the dietitian.
The suggestions in this article are for information purposes and do not replace a personalised nutrition programme or a doctor’s advice.