The legendary salad of Greek cuisine for your culinary piggy bank. Hurry up to fill it up. Delicious, healthy, colorful dish.

Yes, this is the very famous Greek salad - that's how it is indicated on the menu of our restaurants. But in their homeland - in Greece - this dish is called "Horiatiki", and it means "village salad". Greek salad is easily recognizable by the presence of feta cheese, juicy cucumbers and tomatoes, large fleshy olives are an obligatory ingredient. Many are sure that it is better to buy them without stones, but the Greeks believe that only with stones are suitable for real Horiatiki.

Horiatiki salad - ingredients

Horiatiki won't be full of flavor without red lettuce, oregano (basil), and good olive oil. So, are you ready for some great food today?

Then you need these products based on 5-6 servings:

• sweet large pepper - 1 pc;
• large olives with a stone - 1 bank;
• feta cheese - 220 g;
• medium tomatoes - 3 pcs;
• purple-red lettuce - 1 heads;
• small crispy - 3 pcs;
• dried oregano - 2 pinches;
• olive oil to dress the salad - 3-4 tbsp. spoons;
• spices to taste;
• fresh for decoration.

Horiatiki salad recipe

1. Uncork the olives, drain the liquid.
2. We rinse the peeled onion, tomatoes, cucumbers, clean the pepper. Cut the tomatoes into large pieces or quarters.
3. We chop peppers with thick straws, lettuce onions - in half rings.
4. We cut the feta into beautiful cubes, also large. Cucumbers cut into thick semi-circles.
5. We send all vegetables and cheese to a salad bowl. Add dried oregano and salt, the Greeks usually season the sea. Ground pepper will also come in handy - to taste.
6. For dressing we use the highest standard, that is, cold pressed. We mix and, throwing a few basil leaves on top for beauty, serve Horiatiki.
7. We enjoy its juiciness and freshness. Bon Appetit!

Legendary Greek salad Horiatiki

Variations of Greek Salad

This vegetable dish has long left the narrow confines of Greek cuisine. In Europe, various variations of the classic Greek salad recipe have appeared. For example, onions are sometimes excluded, and sweet peppers are added instead. You can add a little salt and your favorite spices to the dish, in addition to oregano. But for those who do not eat too salty and spicy foods, we recommend that you do without additives. Feta cheese already has a salty taste and unique aroma, it is important not to overdo it.

Advice to those who fast: Chees Feta, made from goat or sheep milk according to technology, can be easily replaced by tofu.

Greek salad - useful properties

Greek salad and its benefits

The health benefits of Greek salad cannot be overestimated. It not only tastes good, but our body needs it like air. Especially in spring and early summer, when all the necessary ingredients are already in stock. In a simple "rustic" dish, which is usually prepared from improvised products, a whole chest of useful substances has gathered. These are vitamins A, E, B1, C, K, phosphorus, pectin, iron and potassium. Also indispensable in the fight against age-related changes are antioxidants and fatty acids.

Can you imagine the benefits of one serving of Horiatiki Greek Salad? And all you need for cooking is a minimum set of vegetables, Greek cheese, olive oil and 10-15 minutes of free time.

Gastronomic excursions in Greece

If you have a few hours, try walking around Athens and find out where the best ones are in Heraklion. Yes, and a lot of other appetizing things that the guides can tell about Tripster.

Ingredients and Recipe
- photo, description, reviews
- photo, description, reviews

Greek salad is as popular in its homeland as, say, sauerkraut is in our country. But in recent years, its popularity has only been growing in our country from year to year. What is the secret to the success of this simple dish? It's all about the unusual combination of ingredients that give the salad an amazing taste and pleasant aroma, and, of course, its benefits.

But keep in mind that not all establishments prepare this salad correctly. In the absence of proper ingredients, anything can be put in a salad: not Feta cheese, but something with a similar taste, an ordinary salad, instead of Romaine or Iceberg, and generally disfigure this dish in every possible way. But the Greek salad is not difficult to prepare yourself. For this, you only need to own a knife and a spoon :)

So, you will need:

1 red bell pepper,

2 tomatoes

• Romaine lettuce or Iceberg lettuce

  fresh basil leaves,

  ½ can of olives

  Feta cheese (sold in supermarkets called Fetaki),

  dried basil,

  Balsamic vinegar,

  Extra Virgin Olive Oil (Greek and Italian oils have a less harsh taste and smell than Spanish ones, so I recommend Greek Kalamata or Italian Monini).

How to cook:
Neatly sliced ​​cucumber, tomatoes and pepper mix with lettuce, torn or cut into large pieces, add a handful of olives. Drizzle with balsamic vinegar (no more than a teaspoon). Cut 2 layers of feta cheese into even squares. Arrange the cheese on top of the vegetables and sprinkle the pieces on top with dried basil. Drizzle with olive oil and top with a few fresh basil leaves. It turns out a tasty and very healthy dish, which is not ashamed to treat friends.

It does not matter if there is no basil and balsamic vinegar, the salad will be delicious without these ingredients.

What is the benefit:
Greek salad is a storehouse of all kinds of vitamins, minerals and beneficial microorganisms. No wonder the inhabitants of the Mediterranean are famous for their longevity, they have a Greek salad on the table is not uncommon. After all, this dish is the perfect combination of taste and health benefits.

Olive oil, which dressing the salad, is rich in vitamin E and other antioxidants. This is an excellent tool for the prevention of cardiovascular disease, diabetes and obesity. Olive oil promotes healing of wounds, ulcers and cuts, and also improves the functioning of the stomach, intestines and liver. Does it happen that you are "pokotsanny" after an unsuccessful ride? Then the use of olive oil will only benefit you!

Olives(ripe olives) improve the functioning of the liver and have a cleansing effect on it. And not everyone can boast of an absolutely healthy liver, especially if they occasionally drink alcohol in unpredictable amounts :)

Chees Feta, a traditional Greek cheese made from sheep's or goat's milk contains many beneficial microorganisms. The composition of this cheese includes bacteria that kill harmful microorganisms, including listeria, which cause an upset digestive tract and are one of the most dangerous.

Basil has a general somatic effect on the human body. It tones and strengthens the nervous system, is an antiseptic. Basil also promotes muscle relaxation and relieves muscle pain, which is especially important after the race and during the recovery period. The psychosomatic effect of basil is manifested in the removal of nervous overwork, improving memory and eliminating feelings of anxiety.

Balsamic vinegar is a strong antioxidant.

cucumbers, tomatoes, Bell pepper and lettuce are fiber and dietary fiber that improve digestion. In addition, the leaves of Iceberg lettuce and Romaine lettuce, among other things, are rich in folic acid (vitamin B9), which contributes to the production of endorphins, hormones of happiness in the body, and Romaine lettuce was generally used as a medicine in ancient times, and its beneficial properties can be listed to infinity…

Tomatoes contain vitamins A, C, magnesium, iron, potassium, as well as the pigment lycopene (which causes the red color of the fruit). The use of tomatoes reduces the risk of cardiovascular disease, improves the functioning of the lungs, stomach and pancreas. And the pigment lycopene, being a powerful antioxidant, protects the cells of the body from harmful substances, and also helps prevent cancer, including prostate cancer in men.

Red bell pepper rich in carotene (provitamin A), B vitamins, vitamins C, E, P and PP. Among the minerals, it is worth highlighting potassium and sodium, calcium, iron, iodine, phosphorus and silicon. Vitamins A, E and C strengthen blood vessels and improve heart function. Calcium, iodine, vitamins E and B1 contained in pepper help body to fight cancer cells. The high content of vitamin A contributes to the fight against respiratory diseases. So the regular use of this vegetable has a general strengthening effect and has a beneficial effect on the immune system of the body as a whole.

Now just think about how many healthy things a plate of freshly prepared Greek salad contains! Do you need more evidence for this dish? If we have already convinced you, then take this simple recipe into your arsenal, and enjoy not only an unusually tasty salad, but also the realization of what irreparable benefits you bring to your body!

This dish, which regularly appears on the tables of the inhabitants of the Mediterranean, famous for their longevity, perfectly combines both health benefits and excellent taste. It contains a lot of vitamins, beneficial microorganisms, unsaturated fatty acids, minerals. And all this thanks to the optimal combination of fresh vegetables, goat cheese, olive oil and herbs. Literally each of the ingredients of this salad is useful in itself, and together they complement each other and bring the most necessary substances to our body. No wonder he is so popular not only in his homeland, but also in many other countries of the world. What does a Greek salad consist of, and what is the use of each of its components?

Greek salad ingredients

Olive oil. It is rich in antioxidants, including vitamin E. It is an excellent means of preventing diabetes, cardiovascular disease, obesity, improves liver and gastrointestinal tract.

Olives. Their main positive property is the ability to cleanse the liver of harmful substances.

Chees Feta. It is an essential ingredient in Greek salad. It contains many beneficial bacteria that are harmful to harmful microorganisms. For example, for Listeria, causing indigestion.

Basil. This spicy herb is an excellent antiseptic, strengthens and tones the nervous system, relaxes muscles and relieves muscle pain. Regular use of basil improves memory, relieves nervous tension and eliminates anxiety.

Leaf salad. It is rich in vitamin B9 (folic acid), which activates the production of "happiness hormones" - endorphins.

cucumbers. This pantry of mineral salts, natural sugars, vitamins B1, B2, C, PP, potassium. It contributes to the flushing of toxic substances from the body and its release from excess water.

Tomatoes. In addition to such beneficial minerals as iron, magnesium and potassium, as well as vitamins, tomatoes contain lycopene, a powerful antioxidant that helps prevent cancer and protects cells from harmful substances.

bell pepper. Thanks to the vitamins A, C and E contained in it, it improves heart function and strengthens blood vessels. Thanks to vitamins B1 and E, as well as iodine and calcium, it helps fight cancer cells. It has a beneficial effect on the immune system, has a general strengthening effect.

In general, all the vegetables that make up the Greek salad improve digestion by supplying dietary fiber and fiber to the body.
In a word, in addition to the great taste, this salad gives us invaluable benefits and the ability to stay alert and healthy for as long as possible.

Keywords: greek salad recipe

The legendary salad of Greek cuisine for your culinary piggy bank. Hurry up to fill it up. Delicious, healthy, colorful dish.

Yes, this is the very famous Greek salad - that's how it is indicated on the menu of our restaurants. But in their homeland - in Greece - this dish is called "Horiatiki", and it means "village salad". Greek salad is easily recognizable by the presence of feta cheese, juicy cucumbers and tomatoes, large fleshy olives are an obligatory ingredient. Many are sure that it is better to buy them without stones, but the Greeks believe that only with stones are suitable for real Horiatiki.

Horiatiki salad - ingredients

Horiatiki won't be full of flavor without red lettuce, oregano (basil), and good olive oil. So, are you ready for some great food today?

Then you need these products based on 5-6 servings:

• sweet large pepper - 1 pc;
• large olives with a stone - 1 bank;
• feta cheese - 220 g;
• medium tomatoes - 3 pcs;
• purple-red lettuce - 1 heads;
• small crispy - 3 pcs;
• dried oregano - 2 pinches;
• olive oil to dress the salad - 3-4 tbsp. spoons;
• spices to taste;
• fresh for decoration.

Horiatiki salad recipe

1. Uncork the olives, drain the liquid.
2. We rinse the peeled onion, tomatoes, cucumbers, clean the pepper. Cut the tomatoes into large pieces or quarters.
3. We chop peppers with thick straws, lettuce onions - in half rings.
4. We cut the feta into beautiful cubes, also large. Cucumbers cut into thick semi-circles.
5. We send all vegetables and cheese to a salad bowl. Add dried oregano and salt, the Greeks usually season the sea. Ground pepper will also come in handy - to taste.
6. For dressing we use the highest standard, that is, cold pressed. We mix and, throwing a few basil leaves on top for beauty, serve Horiatiki.
7. We enjoy its juiciness and freshness. Bon Appetit!

Legendary Greek salad Horiatiki

Variations of Greek Salad

This vegetable dish has long left the narrow confines of Greek cuisine. In Europe, various variations of the classic Greek salad recipe have appeared. For example, onions are sometimes excluded, and sweet peppers are added instead. You can add a little salt and your favorite spices to the dish, in addition to oregano. But for those who do not eat too salty and spicy foods, we recommend that you do without additives. Feta cheese already has a salty taste and unique aroma, it is important not to overdo it.

Advice to those who fast: Chees Feta, made from goat or sheep milk according to technology, can be easily replaced by tofu.

Greek salad - useful properties

Greek salad and its benefits

The health benefits of Greek salad cannot be overestimated. It not only tastes good, but our body needs it like air. Especially in spring and early summer, when all the necessary ingredients are already in stock. In a simple "rustic" dish, which is usually prepared from improvised products, a whole chest of useful substances has gathered. These are vitamins A, E, B1, C, K, phosphorus, pectin, iron and potassium. Also indispensable in the fight against age-related changes are antioxidants and fatty acids.

Can you imagine the benefits of one serving of Horiatiki Greek Salad? And all you need for cooking is a minimum set of vegetables, Greek cheese, olive oil and 10-15 minutes of free time.

Gastronomic excursions in Greece

If you have a few hours, try walking around Athens and find out where the best ones are in Heraklion. Yes, and a lot of other appetizing things that the guides can tell about Tripster.

Ingredients and Recipe
- photo, description, reviews
- photo, description, reviews

Greek salad is a traditional Mediterranean dish that has gained considerable popularity. Despite the simplicity of its preparation, such a salad has wonderful taste and is good for our health.

Greek salad is not only tasty, but also healthy food, which contains a lot of biologically active components that we need - minerals, vitamins, and so on.

The recipe for this dish includes products such as cucumbers, sweet peppers, tomatoes, lettuce. These vegetables are a rich source of dietary fiber and dietary fiber, which are beneficial for digestion. Romaine and Iceberg lettuce leaves contain folic acid, which is involved in the body's synthesis of endorphins - hormones of happiness. Romaine lettuce has long been considered a cure for many ailments. He really has a huge number of useful qualities.

Greek salad dressed with olive oil, which gives our body vitamin E and other natural antioxidants. Olive oil is used to prevent the development of diabetes, obesity, cardiovascular diseases and ailments of the gastrointestinal tract. Olive oil is also used for the speedy healing of ulcers, cuts and other injuries.

Olives have a beneficial effect on the state of the liver, cleanse it and improve its functions.

Greek Feta cheese, made from goat's or sheep's milk, contains a number of beneficial microorganisms. Of these, it should be noted the bacteria that come into the fight against disease-causing agents, for example, with Listeria - one of the most dangerous bacteria that provoke digestive disorders.

Basil, as a spice, has a positive effect on the nervous system and is a natural antiseptic. Basil relaxes muscles, helps to get rid of pain in them after heavy exertion, relieve nervous tension, strengthen memory.

Balsamic vinegar is a natural antioxidant.

Greek salad calories

If you want to lose weight without depriving yourself of important substances for health, then a Greek salad can be a great option. Its calorie content is relatively low. There are no meat products in it, so the salad is completely and easily absorbed by the stomach.

If we consider the classic recipe for preparing this dish, then:

The calorie content of Greek salad is about 130 kcal per 100 grams.

It usually includes tomatoes, cucumbers, bell peppers, lettuce, cheese, olives and olive oil. A leaner version of it (usually with a minimum amount of olive oil) allows for a lower calorie content.

And what is the calorie content of Greek salad prepared in different ways? But this one:

Greek salad calorie table, per 100 grams of product:

And the nutritional value of Greek salad prepared in different ways is as follows:

Table of nutritional values ​​of Greek salad, per 100 grams of product:

How to cook this dish at home? Here is one of the recipes:

Products:

• Feta - 200 gr.
• Tomatoes - 2 pieces
• Cucumbers - 1 piece
• Bulgarian pepper (yellow) - 1 piece
• Onion (best red) - 1 piece
• Lemon juice (required) - from half a lemon
• Olives (pitted) - 80 gr.
• lettuce leaves
• Olive oil
• parsley
• Salt and black pepper (ground) - to taste

First, food preparation. Cucumber, tomatoes, peppers, lemon and lettuce are washed. Lettuce leaves are coarsely torn by hand. Coarsely cut sweet peppers, cucumbers and tomatoes. Cut the onion into half rings, then lightly knead. Feta cheese (you can - cheese) is cut into cubes (1x1 cm). Then the olives are added to the salad. Salt it and drizzle with olive oil. Squeezed lemon juice is added to the salad and lightly mixed.

To give the salad a beautiful appearance, you can not mix the dish, but lay out the chopped components of the dish in parts. And eat healthy! Moreover, the low calorie content of Greek salad will not allow your body to gain extra pounds.

Greek diet: menu, recipes, rules

Rules for losing weight on a diet:

• Using a list of products divided into groups, you can develop your own menu yourself, but for this you should familiarize yourself with the examples given here;
• Despite the absence of special prohibitions, sweets, smoked meats and pickles are categorically not recommended - they can “slow down” weight loss;
• To accelerate the desired result, you need to drink plenty of water, which, moreover, perfectly cleanses the body.

Greek diet 2 weeks

This example menu can be used for an unlimited time, but initially it is designed for 14 days:

• We have breakfast with oatmeal cooked in low-fat milk, eat an apple and drink a cup of tea;
• For lunch we drink a glass of fruit juice and eat nuts;
• For lunch, we bake fish, eat it along with a traditional salad. We also eat berries;
• We have dinner with vegetable salad, boiled chicken breast and rice porridge;
• Before going to bed we drink 200 g of herbal tea.

Greek salad diet

Due to the low calorie content of this salad, it can be used to lose weight in two ways:

• If you eat only a salad for dinner for a month;
• Eat only salad for 3 days.

Bryndza diet

Those who want to unload their body in 3 days are offered such a diet option that cannot be changed:

• For breakfast, we soak 30 g of cheese in milk, eat with a slice of bread, drink tea;
• We have lunch with cheese, a small portion of salad and drink jelly from berries;
• For an afternoon snack - only 200 g of 1% kefir;
• We have supper with feta cheese (100 g) pre-soaked in water, we drink a glass of decoction from wild rose berries.

Greek Diet of Aphrodite

Unlike other diets, distribution into groups is canceled here for 2-3 weeks, and the menu is based on seafood and chicken meat:

• Before breakfast, we drink a glass of water with the addition of juice squeezed from a lemon;
• We eat a salad with vegetables and boiled beans, drink juice;
• For lunch - a portion of a salad of seafood and vegetables;
• We have lunch only with a slice of cheese (preferably goat);
• For dinner we eat a salad of vegetables and olives, as well as boiled fish.

Greek cuisine recipes for weight loss

Greek Salad Recipe:

• We cut the onion into rings, chop the tomatoes, cucumbers, bell peppers and feta cheese into cubes;
• We first place the onion in the salad bowl, then the other ingredients;
• Drizzle with olive oil and lemon juice sauce, sprinkle with oregano and garnish with olives;
• Keep 60 minutes in the refrigerator.

Greek Soup Recipe:

• Boil the chicken breasts, cut the meat into pieces, and boil rice (100 g) in the broth;
• Beat a couple of eggs, squeeze juice from one lemon to them;
• Pour it all into the broth, cook for half an hour.

Greek rice recipe:

• Finely chop the onion, carrot - into small cubes, chop the pepper;
• We prepare the frying of onions and carrots, after 3 minutes we put pepper and canned corn and peas there;
• After 5 minutes, add basmati or steamed rice to the pan, add water, sprinkle with herbs and salt, cook for 20 minutes.

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Advantages and disadvantages of the diet

Since the diet is a complete food option, it is useful for almost everyone. The benefits include:

Improving metabolism.

Slow but sure weight loss, the result of which remains for a long time.

Opportunity to eat healthy and varied.

The nutrition system is allowed for pregnant women, adolescents, the elderly.

Ease of compiling a menu due to the large number of different products.

Among the shortcomings, the most often noted is the possibility of allergic reactions that relate to fish and seafood.

Calorie content depending on the change of components

There are several variations of cooking this dish, and everyone cooks it the way he likes. We suggest considering the most common options for Greek salad and find out how many calories it contains due to the change of one or another product:

• with feta cheese- 52 kcal (without olive oil), 97 kcal (with olive oil);
• with cheese- 83 kcal (without olive oil), 128 kcal (with olive oil);
• with fetax- 118 kcal (without olive oil), 163 (with olive oil);
• without olives- 59 kcal (without olive oil), 104 kcal (with olive oil).

Basic rules of the classical Greek diet

The classic Greek diet is based on the food style of the Greeks and includes the traditional menu of the locals. The following foods are allowed on the menu daily:

• Pasta (only from durum grains);
• Olive oil (classic traditional component);
• Bread and crispbread made from unprocessed grain;
• seeds;
• Red wine (a traditional component of the diet);
• Legumes;
• Cereals, cereals, brown rice;
• Milk and dairy products of low and medium fat content;
• Any low fat cheese.

From one to four times a week, according to the rules, it is allowed to use:

• Seafood, fish dishes;
• Chicken and quail eggs (no more than three units);
• Bitter chocolate (in strictly limited quantities).

Be sure to read: How to pull yourself together and start losing weight?

No more than three times a month:

• Mutton;
• Chicken meat;
• Rabbit meat;
• Pork low-fat varieties;
• Turkey meat;
• Veal.

It is not necessary to include all of the listed foods in the diet. A feature of the diet is the possibility of self-selection and combinations of dishes and products. That is why the nutrition system is suitable for people with any eating habits, including vegetarians.

The calorie content of the daily menu should be in the range from 1200 to 1500 kilocalories per day. Occasionally, the following concessions are allowed:

• Two to three glasses of wine a day;
• Rare use of potatoes;
• Independent selection of products for the day;
• Tea and coffee without added sugar.

It is advisable to eat fractionally five to six times a day. The recommended volume of each serving is from 200 to 250 grams. Salt and sugar must be reduced in any food to a minimum, the maximum amount of vegetable oil per day is two to three tablespoons (for dressing dishes, frying is prohibited).

Pros and cons of the diet

Diet food has a positive effect on metabolism, improves the condition of the skin, hair and nails. The diet can be followed by everyone, as it has no restrictions. Eating deliciously without hunger strikes, you will gradually be able to lose extra pounds. You can eat at any time, thanks to which dietary nutrition can be successfully adjusted to the usual course of life.

The disadvantages of the diet include only the high price of some products. Not all ingredients may be available to everyone.

Despite the fact that nutritionists do not prohibit adherence to diet food for life, it is still important to make a rush for 30 days after 14 days. Try to always divide products into groups in order to maintain the achieved result.

Greek salad cooking at home with cheese

A salad with so many ingredients can be safely classified as dietary. There are very few calories in the treat, and accordingly the dish is an excellent assistant in the process of losing weight.

You will need:

• 250 gr. tomatoes;
• 250 gr. cucumbers
• 1 onion;
• 100 gr. cheese;
• 200 gr. lettuce leaves;
• 80 gr. olives
• 2 tbsp. l. olive oils;
• 1/2 lemon;
• 2 tbsp. l. soy sauce;
• 1/4 tsp Sahara.

Greek salad step by step:

1. Wash the tomatoes and cucumbers and chop into very large pieces.
2. Rinse lettuce leaves and tear with your hands.
3. Bryndza cut into large cubes or break into pieces.
4. Remove olives from jar.
5. Combine all products in a salad bowl.
6. Greek Salad Sauce Recipe: Combine soy sauce with oil, freshly squeezed lemon juice and sugar.
7. Serve the sauce separately from the salad itself.

A great alternative to this dish is a dietary Olivier, which is easy to prepare and does not take much time.

For every taste: types of techniques

The Greek diet for weight loss includes several types of menus, from which everyone can choose the most suitable one.

For a three days

To unload and cleanse the body for three days, you need to use brynza cheese. Since it contains a lot of salt, it must first be soaked in water. With this diet option, you can lose 1-2 kilograms.

Meals during these three days are about the same.

• For breakfast, you can eat a slice of bran bread or a toasted slice of black cheese, cheese (30g) and a cup of green tea without sugar.
• A great option for lunch is a vegetable salad (portion no more than 250 grams), 100 grams of cheese and berry jelly or freshly squeezed juice.
• A glass of yogurt will help satisfy your hunger for an afternoon snack.
• In the evening (for dinner) it is recommended to eat 100 grams of cheese and a cup of rosehip broth or unsweetened tea.

However, this diet is not suitable for people suffering from hypertension and having problems with the cardiovascular system.

For 5 days

A 5-day Greek diet option is suitable for quick weight loss. The diet in it is rather limited and strict, but in 5 days on the Greek diet you can lose up to 7 kg of weight.

• For breakfast, you can have a cup of unsweetened green tea and fresh fruit.
• You can have a snack with a couple of oranges.
• Lunch consists of vegetables and cheese.
• Dried fruits are suitable for an afternoon snack.
• Dinner includes stewed or boiled vegetables.

For 2 week

The peculiarity of the menu of the Greek diet in these 14 days is the alternation of vegetarian and protein days. The basis of the diet is a three-day menu, which is repeated throughout the entire period.

The first day:

• For breakfast - toast with a piece of cheese or toast and a cup of unsweetened coffee.
• The snack will be 200 ml of yogurt.
• For lunch, you can eat baked chicken fillet and red onion and bell pepper salad. Be sure to drink 400 ml of water, but without gas.
• The afternoon snack is identical to breakfast, instead of coffee you can drink tea, but also unsweetened.
• For dinner, a slice of baked fish and a cup of tea are recommended.

Second day:

• For breakfast, sliced ​​​​vegetables and lettuce, a cup of coffee without sugar are allowed.
• You can have a snack with tomatoes and cucumbers.
• For lunch - vegetable soup on kefir or okroshka, for the second - baked potatoes or eggplant. Do not forget to drink 400 ml of water.
• For an afternoon snack, treat yourself to a serving of Greek salad.
• Evening meal will be baked zucchini with cheese and tomatoes and herbal tea.

Day three:

• For breakfast, you can eat 200 grams of low-fat cottage cheese or 250 ml of natural yogurt, a cup of unsweetened coffee or tea.
• Snack should be a salad with green onions and cucumbers, seasoned with a few drops of olive oil.
• For lunch, a piece of baked fish, a couple of tomatoes and green onions, as well as 400 ml of still water are allowed.
• For an afternoon snack, you can eat pita bread with tomatoes and feta cheese.
• Dinner will be a casserole with minced meat (for example, lamb), onions and eggplant.

Other options

There are other types of diets based on seafood and/or goat cheese and cucumbers. They were named after the well-known goddess Aphrodite.

The basic rules are simple.

• Fried and fatty foods, sweets, nuts and sweet fruits, potatoes, cereals should be excluded from the diet.
• You must drink at least 1.5 liters of pure water per day. In addition, herbal teas are welcome.
• You can use seasonings - basil, oregano, rosemary, thyme.

Important! If during the diet the state of health worsens, it is necessary to abandon this method of losing weight.

On seafood

The seafood option is very useful for the cardiovascular system, has a great effect on appearance and is rich in various vitamins.

The main thing to remember:

• fish and seafood are the main source of fats. It is allowed to use vegetable oil, best of all - olive;
• you need to eat shrimp and seaweed at least three times a week;
• from meat products, preferably poultry meat, in particular chicken;
• only egg white can be consumed, the yolk should be excluded due to fat;
• eat celery.

Here is what the daily diet looks like:

• after sleep, you need to drink a glass of warm water with lemon;
• for breakfast, you can have a vegetable salad with beans, a cup of unsweetened green tea or a glass of fresh juice;
• for lunch, a seafood salad and vegetable cuts are allowed;
• afternoon snack will consist of 50 grams of low-fat cheese;
• for dinner, you can eat a vegetable salad and boiled fish or meat.

On goat cheese and cucumbers

Three-day - softer, more gentle.

The first day:

• For breakfast, you can eat rye bread toast, 100 grams of goat cheese.
• A snack will be a glass of low-fat kefir.
• For lunch, soup with cheese and mushrooms is allowed, as well as cucumbers (you can season with olive oil and lemon juice).
• Herbal tea for the afternoon.
• The evening meal will consist of vegetables baked with cheese.

Second day:

• For breakfast, you can eat oatmeal on the water and dried fruits.
• A snack will be a glass of low-fat yogurt and an apple.
• Lunch will be shrimp and vegetable slices.
• The afternoon snack will consist of unsweetened berries.
• For dinner, you can eat a steamed omelet with cheese and tomatoes.

Day three:

• For breakfast, boiled egg white, goat cheese and cucumber.
• You can have a snack with low-fat cottage cheese and a couple of fruits.
• For lunch, julienne with mushrooms and goat cheese is allowed.
• For an afternoon snack, a glass of yogurt will be enough.
• Dinner will be roasted vegetables.

Ten day course involves a more rigorous approach to the diet, as well as the schedule of eating. There is a need every 2 hours - the first reception at 8:00, the last - at 20:00.

The meal sequence looks like this:

• rye bread with goat cheese;
• boiled egg and goat cheese;
• fruit or vegetable salad;
• a slice of goat cheese;
• low-fat cottage cheese;
• 1 glass of sour milk or kefir, always low-fat;
• natural yogurt or low-fat kefir (200 ml).

To properly make a Greek salad for weight loss, you should follow certain recommendations:

1. If you pour less oil, the calorie content of the salad will decrease by 20-30%.
2. It is impossible to completely exclude fats from the recipe. This will have a bad effect on the condition of the skin, hair and nails, hormonal disorders will appear.
3. The dish should be consumed immediately after preparation.
4. Unrefined cold-pressed oil contains more vitamins and saturated acids.
5. Vegetables purchased out of season should be soaked for 30-40 minutes in cold water with the addition of soda. Then they will have less nitrates.
6. Cucumbers, tomatoes and peppers should not have dark spots, plaque and rot.
7. Ordinary onions can be replaced with purple.

Due to the absence of meat products in this dish, it is quickly and completely absorbed by the body.