5-Day Office Mediterranean Meal Plan by Greek From Greece

Many of our 7th Avenue customers are busy office employees. Their fast-paced office life often means resorting to fast food or quick-fix snacks that lack nutritional value. Eating nutritious, balanced meals is the cornerstone of health and vitality. And it isn't hard or expensive to eat real food with Greek From Greece cooking up a storm for you every day! 

The trick to eating better is to aim for:

Variety - Mix it up so you don't get bored of your food! Including delicious items that add real nutritional value and a thoughtful treat or two helps you stay on course.

Balanced nutrition -  Each meal should incorporate a good mix of food groups, packed with proteins, grains, greens, and healthy fats to keep you energized and satisfied.

Seasonal ingredients - Fresh, in-season ingredients mean better flavors and more nutrients.

Convenience - Having the key base ingredients on hand and planning your meals ahead will help limit stress about meal prep.  

Minimize waste - Thoughtful portions and smart planning help reduce food waste, keeping things eco-friendly too.

No time for prep? It doesn't mean you should skip lunch or replace real food with junk food. To make eating better even simpler we have put together this a healthy and balanced 5-day workweek meal plan, inspired by the Mediterranean diet and our menu ☺ ! At Greek From Greece everything is freshly prepared and ready to go for your busy workday. So whether you need to supplement your weekly meal plan, help with ideas or need someone to cook for you for a day or 5 - we got you!

Check it out and let us know what you think!

5-day Mediterranean-style meal plan - by Greek From Greece

Day 1

Mid-morning snack:  Greek Yogurt with honey and granola

Lunch: Gyro Combo – pulled leg of lamb gyro with tzatziki, fries, pita and salad

Afternoon pick-me-up: Fresh seasonal fruit and a seed mix

Dinner: Greek Salad with pita or, if you need something with a stronger punch a  Mediterranean Wrap with Chicken and a side of Greek Salad. 

Day 2

Mid-morning snack: Spinach Pie (Spanakopita)

Lunch: Mediterranean Bowl with Salmon and add-on Avocado

Afternoon pick-me-up: 1-2 Melomakarona with tea or coffee of choice

Dinner: Mediterranean Couscous salad with pita

Learn more about spanakopita and other Greek pies

Day 3

Mid-morning snack: Greek Yogurt with Honey & Walnuts (tip: add some seasonal fruit like banana, fig to add in – always have a piece of fresh fruit on hand)

Lunch: Creamy Zucchini or Falafel Pita Press with a side of chickpea salad and Fresh Lemonade

Afternoon pick-me-up: Tzatziki or Hummus dip with pita chips and/or veggie sticks

Dinner: Mediterranean Bowl with lemon chicken, rice, spinach and sweet potato

Our Bestseller: Mediterranean bowl - Explore here

Day 4

Mid-morning snack: Cheese Pie (Tiropita) and Fresh Orange cold-pressed juice (Vitamin C)

Lunch: Tahini Caesar salad with pita & add-on Lentil Soup (iron rich)

Afternoon pick-me-up: Greek Yogurt with honey and almond or keep it light with some fresh fruit and seeds.

Dinner: Mediterranean Bowl with Chicken gyro, faro & mixed veggies

Day 5

Mid-morning snack: Greek Yogurt with fig or sour cherry preserve

Lunch: Falafel wrap and Arugula Beet Salad

Afternoon pick-me-up: Our 100% Pistachio Baklava will hit the spot

Dinner: Build Your Own Salad bowl

We are obsessed with Greek yogurt! But is it healthy? Read here

There you have it : 5 days of varied, balanced, freshly prepared and delicious meals from Greek From Greece. But what does it cost?

Is a Mediterranean-style diet expensive? 

The Mediterranean diet is known for its remarkable health benefits. Contrary to popular belief, we see that this healthy diet is overall not really more expensive than one relying on fast junk food.

Using our examples above, at Greek from Greece a custom Mediterranean bowl packed with a variety of had-picked, freshly prepared, locally sourced natural produce and top quality imported stapes (like premium Greek EVOO, natural Greek yogurt, Greek cheeses, etc) will set you back around $13 - $16 depending on the choice of protein and toppings. That's below the price of a fast food sandwich meal. A custom fresh salad bowl starts at only $10! A Greek yogurt with honey and toppings will cost around $6. Compare all that to your average fast food sandwich or fry-up  (+ account for health benefits of adding more wholesome freshly made items to your diet) - we find eating better is affordable and worth it.

Want even more value per meal?  Join our VIP rewards program and earn rewards while eating better! 

Related article >> Mediterranean vs. DASH diet - which is better for you?

DISCLAIMER

This general meal plan is a creative suggestion and does not substitute formal nutritional or medical advice. If you have specific medical or dietary requirements please consult your healthcare provider before making any major changes to your diet. 

This meal plan does not account for allergies. The items contain dairy, nuts, meat, seafood and sugar. To build your own custom meal plan or to discover all our delicious options, visit Greek From Greece's menu.