Okapy Care • Meal Plans
AI-generated

Aegean Table Week

Seven days of vibrant Greek classics, from sunny feta breakfasts to hearty taverna-style dinners.

Recipes, pictures, and nutrition are AI-generated estimates.

Female 28 years 5'4" 1966 cal/day Maintain weight Up to an hour Cooking for 2 people Art style: Vintage Science
Spinach-Feta Strapatsada with Pita Chicken Souvlaki Grain Bowl Baked Turkey Moussaka Greek Yogurt with Honey and Walnuts

How this plan supports you

This Greek-inspired seven-day plan provides a balanced mix of lean proteins, seafood, eggs, dairy, legumes, whole grains, fruits, and vegetables to support your weight-maintenance calorie target and steady energy needs. Protein is distributed throughout the day from foods such as chicken, turkey, fish, yogurt, beans, and lentils, which may help support fullness and muscle maintenance. The frequent inclusion of vegetables, fruit, beans, whole grains, nuts, and seeds makes this plan a good source of fiber and a range of vitamins, minerals, and antioxidants. Olive oil, fish, nuts, olives, and tahini contribute mostly unsaturated fats, while the variety of classic Greek flavors can help keep meals satisfying and enjoyable.

Food is the foundation. A GLP-1 can help when hunger fights you.

This meal plan is built to support your goal. Many people also use clinician-guided GLP-1 medications — such as semaglutide — through Okapy Care.

  • Quieter “food noise” and easier fullness between meals
  • Steadier appetite, which makes a calorie target more realistic
  • Works with a meal plan — not instead of one
See if GLP-1 care is right for you

Learn more www.okapycare.com

A licensed clinician decides eligibility.

Prepared October 7, 2026

AI-generated

Aegean Table Week

Seven days of vibrant Greek classics, from sunny feta breakfasts to hearty taverna-style dinners.

Recipes, pictures, and nutrition are AI-generated estimates.

Female 28 years 5'4" 1966 cal/day Maintain weight Up to an hour Cooking for 2 people Art style: Vintage Science
Create your own free meal plan

How this plan supports you

This Greek-inspired seven-day plan provides a balanced mix of lean proteins, seafood, eggs, dairy, legumes, whole grains, fruits, and vegetables to support your weight-maintenance calorie target and steady energy needs. Protein is distributed throughout the day from foods such as chicken, turkey, fish, yogurt, beans, and lentils, which may help support fullness and muscle maintenance. The frequent inclusion of vegetables, fruit, beans, whole grains, nuts, and seeds makes this plan a good source of fiber and a range of vitamins, minerals, and antioxidants. Olive oil, fish, nuts, olives, and tahini contribute mostly unsaturated fats, while the variety of classic Greek flavors can help keep meals satisfying and enjoyable.

Food is the foundation. A GLP-1 can help when hunger fights you.

This meal plan is built to support your goal. Many people also use clinician-guided GLP-1 medications — such as semaglutide — through Okapy Care.

  • Quieter “food noise” and easier fullness between meals
  • Steadier appetite, which makes a calorie target more realistic
  • Works with a meal plan — not instead of one
See if GLP-1 care is right for you

Learn more www.okapycare.com

A licensed clinician decides eligibility.

Day 1

1950 cal Protein 134g Fat 82g Carbs 169g
Spinach-Feta Strapatsada with Pita
Breakfast
Spinach-Feta Strapatsada with Pita
Chicken Souvlaki Grain Bowl
Lunch
Chicken Souvlaki Grain Bowl
Baked Turkey Moussaka
Dinner
Baked Turkey Moussaka
Greek Yogurt with Honey and Walnuts
Snack
Greek Yogurt with Honey and Walnuts

Day 2

1959 cal Protein 112g Fat 59g Carbs 245g
Greek Yogurt Breakfast Parfait
Breakfast
Greek Yogurt Breakfast Parfait
Lentil Soup with Horiatiki Salad
Lunch
Lentil Soup with Horiatiki Salad
Lemon Garlic Shrimp with Orzo
Dinner
Lemon Garlic Shrimp with Orzo
Apple Slices with Tahini Honey Dip
Snack
Apple Slices with Tahini Honey Dip

Day 3

1979 cal Protein 129g Fat 83g Carbs 179g
Avocado Feta Dakos Toast
Breakfast
Avocado Feta Dakos Toast
Greek Turkey Meatball Pita Plate
Lunch
Greek Turkey Meatball Pita Plate
Lemon Roasted Chicken and Potatoes
Dinner
Lemon Roasted Chicken and Potatoes
Roasted Chickpeas with Oregano
Snack
Roasted Chickpeas with Oregano

Day 4

1963 cal Protein 122g Fat 95g Carbs 155g
Bougatza-Inspired Oatmeal
Breakfast
Bougatza-Inspired Oatmeal
Tuna and White Bean Greek Salad
Lunch
Tuna and White Bean Greek Salad
Stuffed Peppers and Tomatoes
Dinner
Stuffed Peppers and Tomatoes
Cucumber Feta Tzatziki Cup
Snack
Cucumber Feta Tzatziki Cup

Day 5

1962 cal Protein 123g Fat 86g Carbs 174g
Egg and Halloumi Breakfast Pita
Breakfast
Egg and Halloumi Breakfast Pita
Greek Chicken Lemon Rice Soup
Lunch
Greek Chicken Lemon Rice Soup
Herbed Salmon with Gigantes Beans
Dinner
Herbed Salmon with Gigantes Beans
Pear with Almonds and Cinnamon
Snack
Pear with Almonds and Cinnamon

Day 6

1966 cal Protein 105g Fat 82g Carbs 202g
Tomato Feta Omelet with Olives
Breakfast
Tomato Feta Omelet with Olives
Falafel Greek Mezze Bowl
Lunch
Falafel Greek Mezze Bowl
Pork Souvlaki with Village Salad
Dinner
Pork Souvlaki with Village Salad
Ricotta and Fig Toast
Snack
Ricotta and Fig Toast

Day 7

1972 cal Protein 100g Fat 80g Carbs 213g
Greek Banana Walnut Pancakes
Breakfast
Greek Banana Walnut Pancakes
Spanakopita Salad with Chickpeas
Lunch
Spanakopita Salad with Chickpeas
Beef Stifado with Cauliflower Mash
Dinner
Beef Stifado with Cauliflower Mash
Orange with Dark Chocolate and Pistachios
Snack
Orange with Dark Chocolate and Pistachios

Your Week at a Glance

Daily menus with nutrition totals. Full recipes follow, one per page.

Day 1

Breakfast
Spinach-Feta Strapatsada with Pita
Lunch
Chicken Souvlaki Grain Bowl
Dinner
Baked Turkey Moussaka
Snack
Greek Yogurt with Honey and Walnuts

Nutrition totals

1950 calories
Protein 134g (27%)
Fat 82g (38%)
Carbs 169g (35%)

Day 2

Breakfast
Greek Yogurt Breakfast Parfait
Lunch
Lentil Soup with Horiatiki Salad
Dinner
Lemon Garlic Shrimp with Orzo
Snack
Apple Slices with Tahini Honey Dip

Nutrition totals

1959 calories
Protein 112g (23%)
Fat 59g (27%)
Carbs 245g (50%)

Day 3

Breakfast
Avocado Feta Dakos Toast
Lunch
Greek Turkey Meatball Pita Plate
Dinner
Lemon Roasted Chicken and Potatoes
Snack
Roasted Chickpeas with Oregano

Nutrition totals

1979 calories
Protein 129g (26%)
Fat 83g (38%)
Carbs 179g (36%)

Day 4

Breakfast
Bougatza-Inspired Oatmeal
Lunch
Tuna and White Bean Greek Salad
Dinner
Stuffed Peppers and Tomatoes
Snack
Cucumber Feta Tzatziki Cup

Nutrition totals

1963 calories
Protein 122g (25%)
Fat 95g (44%)
Carbs 155g (31%)

Day 5

Breakfast
Egg and Halloumi Breakfast Pita
Lunch
Greek Chicken Lemon Rice Soup
Dinner
Herbed Salmon with Gigantes Beans
Snack
Pear with Almonds and Cinnamon

Nutrition totals

1962 calories
Protein 123g (25%)
Fat 86g (39%)
Carbs 174g (36%)

Day 6

Breakfast
Tomato Feta Omelet with Olives
Lunch
Falafel Greek Mezze Bowl
Dinner
Pork Souvlaki with Village Salad
Snack
Ricotta and Fig Toast

Nutrition totals

1966 calories
Protein 105g (21%)
Fat 82g (38%)
Carbs 202g (41%)

Day 7

Breakfast
Greek Banana Walnut Pancakes
Lunch
Spanakopita Salad with Chickpeas
Dinner
Beef Stifado with Cauliflower Mash
Snack
Orange with Dark Chocolate and Pistachios

Nutrition totals

1972 calories
Protein 100g (20%)
Fat 80g (37%)
Carbs 213g (43%)

Day 1

Nutrition totals

1950 calories
Protein 134g (27%)
Fat 82g (38%)
Carbs 169g (35%)
Spinach-Feta Strapatsada with Pita
Day 1 · Breakfast

Spinach-Feta Strapatsada with Pita

Soft scrambled eggs folded with juicy tomato, wilted spinach, salty feta, and oregano, served with warm whole-wheat pita.

Ingredients

Your portion: 1 plate with half of the strapatsada and 1 pita
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 350°F and place the whole-wheat pitas on a baking sheet.
  2. Warm the pitas in the oven for 5 to 7 minutes, until heated through and flexible, then cover them with a clean towel.
  3. Crack the eggs into a medium bowl, add the salt and black pepper, and whisk until the yolks and whites are fully blended, about 30 seconds.
  4. Heat the olive oil in a 10-inch nonstick skillet over medium heat until it shimmers, about 1 minute.
  5. Add the crushed tomatoes and oregano, stir, and cook over medium heat for 6 to 8 minutes, stirring occasionally, until slightly thickened and no longer watery.
  6. Add the spinach and stir for 1 to 2 minutes, until the leaves are wilted and any excess liquid has cooked away.
  7. Pour the whisked eggs into the skillet and cook over low heat, gently scraping the bottom and folding the eggs every 15 to 20 seconds, for 3 to 5 minutes, until softly set with some glossy curds remaining.
  8. Remove the skillet from the heat, fold in the feta, and let the eggs rest for 1 minute so they finish setting without becoming dry.
  9. Divide the strapatsada between two plates and serve each portion with one warm pita.

Nutrition estimate (per serving)

576 calories
Protein 30g (21%) Fat 28g (44%) Carbs 51g (35%)

Health benefits

This breakfast provides protein from eggs and feta, plus spinach for folate, vitamin K, and other micronutrients. Whole-wheat pita and vegetables provide carbohydrate and fiber, while olive oil and feta add flavorful fats that can fit a balanced maintenance-calorie eating pattern.

See if you qualify for a GLP-1 at www.okapycare.com

Chicken Souvlaki Grain Bowl
Day 1 · Lunch

Chicken Souvlaki Grain Bowl

Juicy lemon-oregano chicken skewers are served over fragrant oregano rice with crisp cucumber, tomato, Kalamata olives, feta, and cool tzatziki.

Ingredients

Your portion: 1 bowl (about 16 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 425°F and line a baking sheet with foil or parchment; if using wooden skewers, soak them in water for at least 20 minutes.
  2. Place the chicken in a bowl with the olive oil, lemon juice, and 1 1/2 teaspoons of the oregano, and toss until every piece is coated.
  3. Thread the chicken pieces onto 2 to 4 skewers, leaving a little space between pieces, and place the skewers on the prepared baking sheet.
  4. Bake the skewers for 12 minutes, carefully turn them with tongs, and bake for 3 to 5 minutes more, until the thickest chicken piece reaches 165°F and the edges are lightly browned.
  5. Warm the cooked rice in a covered skillet over medium-low heat for 3 to 4 minutes, stirring once, then stir in the remaining 1/2 teaspoon oregano.
  6. Combine the cucumber, tomato, and Kalamata olives in a bowl and toss gently until evenly mixed.
  7. Divide the oregano rice between 2 bowls, then add the cucumber-tomato mixture, feta, and one chicken skewer to each bowl.
  8. Spoon the tzatziki over the bowls and let the chicken rest for 3 minutes before removing it from the skewers and serving.

Nutrition estimate (per serving)

590 calories
Protein 44g (30%) Fat 26g (40%) Carbs 45g (30%)

Health benefits

This bowl provides substantial lean protein to support fullness and maintenance of lean mass while fitting well within your maintenance-calorie target. Vegetables and olives contribute fiber and colorful plant foods, while yogurt-based tzatziki and feta add calcium and satisfying flavor; the measured olive oil provides predominantly unsaturated fat.

See if you qualify for a GLP-1 at www.okapycare.com

Baked Turkey Moussaka
Day 1 · Dinner

Baked Turkey Moussaka

Tender roasted eggplant and potato are layered with oregano-scented lean turkey tomato sauce, creamy béchamel, and salty feta for a comforting Greek-style bake.

Ingredients

Your portion: 1/2 of the casserole, about 14 ounces
Prepare: makes 2 serving(s)

Directions

  1. Heat the oven to 425°F and line a large baking sheet with parchment paper.
  2. Slice the eggplant and potato into rounds about 1/4 inch thick, arrange them in a single layer on the baking sheet, brush with 2 teaspoons of the olive oil, and sprinkle with 1/2 teaspoon of the salt.
  3. Roast the vegetables for 15 minutes, flip each piece, and roast for 10 to 12 minutes more, until the potato is tender and the eggplant is soft and lightly browned.
  4. Cook the ground turkey in a 10-inch nonstick skillet over medium heat for 5 to 7 minutes, breaking it into small pieces, until no pink remains and it reaches 165°F; drain any liquid if needed.
  5. Stir the crushed tomatoes and 1/4 teaspoon of the remaining salt into the turkey, reduce the heat to medium-low, and simmer for 8 minutes, stirring twice, until the sauce thickens slightly.
  6. Whisk the remaining olive oil, flour, milk, and remaining salt in a small saucepan over medium heat for 4 to 6 minutes, stirring constantly, until smooth and thick enough to coat a spoon; remove from the heat.
  7. Beat the egg in a bowl, slowly whisk in 1/2 cup of the hot milk sauce, then whisk that mixture back into the saucepan until smooth.
  8. Layer half the roasted potato and eggplant in a small 8-inch square baking dish, spread on the turkey sauce, add the remaining vegetables, pour the béchamel over the top, and sprinkle with the feta.
  9. Bake at 375°F for 20 minutes, until the top is set and lightly golden; rest for 10 minutes before cutting and divide into 2 portions.

Nutrition estimate (per serving)

587 calories
Protein 42g (29%) Fat 23g (35%) Carbs 53g (36%)

Health benefits

This portion provides substantial lean protein and fiber-rich vegetables to support fullness while fitting well within your maintenance-focused daily calorie target. Eggplant, tomato, and potato contribute potassium and other micronutrients, while milk and feta provide calcium; the measured olive oil keeps the dish flavorful without making it excessively heavy.

See if you qualify for a GLP-1 at www.okapycare.com

Greek Yogurt with Honey and Walnuts
Day 1 · Snack

Greek Yogurt with Honey and Walnuts

Creamy Greek yogurt is finished with a golden honey drizzle, crunchy walnuts, and fragrant cinnamon for a simple, satisfying Greek-inspired snack.

Ingredients

Your portion: 1 bowl (about 7 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 350°F.
  2. Spread the walnut pieces in a single layer on a small baking sheet.
  3. Toast the walnuts at 350°F until fragrant and lightly browned, 5 to 7 minutes, then cool for 5 minutes.
  4. Divide the Greek yogurt evenly between 2 bowls.
  5. Drizzle 3/4 tablespoon of honey over each bowl of yogurt.
  6. Sprinkle 1 tablespoon of toasted walnuts over each bowl.
  7. Dust each serving evenly with the cinnamon and serve immediately.

Nutrition estimate (per serving)

197 calories
Protein 18g (37%) Fat 5g (23%) Carbs 20g (40%)

Health benefits

This snack provides a good source of protein and calcium from Greek yogurt, which supports fullness and helps you meet your daily nutrition needs while maintaining weight. Walnuts contribute unsaturated fats, while the measured honey adds sweetness without making the portion overly large.

See if you qualify for a GLP-1 at www.okapycare.com

Day 2

Nutrition totals

1959 calories
Protein 112g (23%)
Fat 59g (27%)
Carbs 245g (50%)
Greek Yogurt Breakfast Parfait
Day 2 · Breakfast

Greek Yogurt Breakfast Parfait

Creamy Greek yogurt is layered with chewy oats, juicy berries, crunchy pistachios, golden honey, and fragrant cinnamon for a colorful Greek-inspired breakfast.

Ingredients

Your portion: 1 parfait (about 18 oz)
Prepare: makes 2 serving(s)

Directions

  1. Set out two clean 16-ounce glasses or bowls on a work surface.
  2. Spoon 1/2 cup Greek yogurt into the bottom of each glass.
  3. Sprinkle 1/4 cup rolled oats over the yogurt in each glass.
  4. Add 1/2 cup berries to each glass, spreading them into an even layer.
  5. Drizzle 1/2 tablespoon honey over the berries in each glass.
  6. Repeat the yogurt, oats, berries, and honey layers once in each glass.
  7. Top each parfait with 3 tablespoons chopped pistachios and 1/4 teaspoon cinnamon.
  8. Serve immediately for crisp oats, or cover and refrigerate at 40°F or below for 1 to 4 hours for softer oats.

Nutrition estimate (per serving)

585 calories
Protein 35g (24%) Fat 13g (20%) Carbs 82g (56%)

Health benefits

This parfait provides substantial protein from Greek yogurt, along with fiber from oats and berries, which may help support fullness while fitting your weight-maintenance calorie target. Pistachios provide unsaturated fats and minerals, while berries contribute vitamin C and antioxidant compounds as part of a balanced breakfast.

See if you qualify for a GLP-1 at www.okapycare.com

Lentil Soup with Horiatiki Salad
Day 2 · Lunch

Lentil Soup with Horiatiki Salad

Earthy Greek lentil soup with tender carrots and oregano served alongside a crisp tomato, cucumber, Kalamata olive, and feta salad.

Ingredients

Your portion: 1 serving: about 2 cups soup plus 1½ cups salad
Prepare: makes 2 serving(s)

Directions

  1. Rinse the lentils under cool running water, pick out any debris, and drain them well.
  2. Heat 1 tablespoon of the olive oil in a 4-quart pot over medium heat until shimmering, about 1 minute, then add the onion and carrots and cook for 6 to 8 minutes, stirring occasionally, until the onion is translucent and the carrots begin to soften.
  3. Add the lentils, vegetable broth, and ¾ teaspoon of the oregano to the pot, stir well, and bring the broth to a boil over high heat.
  4. Reduce the heat to low, cover the pot, and simmer for 25 to 30 minutes, stirring once halfway through, until the lentils are tender but not falling apart and the carrots are easily pierced with a fork.
  5. While the soup simmers, place the tomatoes, cucumber, Kalamata olives, and feta in a medium bowl.
  6. Drizzle the remaining olive oil over the salad, sprinkle it with the remaining oregano, and gently toss until evenly coated without crushing the feta.
  7. Taste the soup and let it rest off the heat for 3 minutes so the flavors settle and the broth thickens slightly.
  8. Ladle the hot soup into two bowls and serve each bowl beside half of the horiatiki salad.

Nutrition estimate (per serving)

591 calories
Protein 27g (18%) Fat 23g (35%) Carbs 69g (47%)

Health benefits

This meal provides plant-based protein and fiber from lentils, along with vegetables that contribute potassium and antioxidants. Feta, olives, and olive oil add flavorful unsaturated fats, making the portion satisfying and suitable for supporting your weight-maintenance calorie target.

See if you qualify for a GLP-1 at www.okapycare.com

Lemon Garlic Shrimp with Orzo
Day 2 · Dinner

Lemon Garlic Shrimp with Orzo

Juicy lemon-garlic shrimp are served over tomato-herb orzo with tender spinach and creamy feta for a bright, satisfying Greek-style dinner.

Ingredients

Your portion: 1 bowl (about 14 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Pat the shrimp dry with paper towels, then season them with 1/4 teaspoon of the salt; zest the lemon, cut it in half, and set the zest and juice aside.
  2. Bring a medium saucepan of water to a boil over high heat, add the remaining 1/4 teaspoon salt, and cook the orzo until tender but still slightly firm, 8 to 10 minutes; drain it well.
  3. Heat the olive oil in a large 10-inch skillet over medium heat until it shimmers, about 1 minute.
  4. Add the crushed tomatoes, garlic, and oregano, then stir and cook over medium heat until the garlic is fragrant and the sauce is gently bubbling, 2 to 3 minutes.
  5. Add the shrimp in a single layer and cook over medium heat for 2 minutes on the first side, then flip and cook 1 to 2 minutes more, until pink, opaque, and at least 145°F in the thickest part; transfer the shrimp to a plate.
  6. Add the spinach to the skillet and stir over medium heat until wilted, 1 to 2 minutes.
  7. Stir the drained orzo and lemon juice into the skillet until evenly coated and hot, about 1 minute, then remove the skillet from the heat.
  8. Divide the orzo between two bowls, top with the shrimp and feta, and finish with the reserved lemon zest; rest for 2 minutes before serving.

Nutrition estimate (per serving)

589 calories
Protein 45g (31%) Fat 17g (26%) Carbs 64g (43%)

Health benefits

This dinner provides substantial lean protein from shrimp and calcium from feta, while spinach and tomatoes contribute vitamin-rich produce. Its measured olive oil and orzo portions can support your goal of maintaining weight within your daily calorie target, and the lemon, garlic, and herbs add flavor without relying on heavy sauces.

See if you qualify for a GLP-1 at www.okapycare.com

Apple Slices with Tahini Honey Dip
Day 2 · Snack

Apple Slices with Tahini Honey Dip

Crisp apple wedges are served with a creamy Greek yogurt, tahini, honey, lemon, and cinnamon dip.

Ingredients

Your portion: 1 small apple with about 2 1/2 tablespoons tahini honey dip
Prepare: makes 2 serving(s)

Directions

  1. Wash and dry the apples under cool running water.
  2. Cut each apple into quarters, remove the cores, and slice the quarters into wedges.
  3. Add the tahini, honey, Greek yogurt, lemon juice, and cinnamon to a small bowl.
  4. Stir the dip with a spoon for 30 to 45 seconds, until smooth and evenly combined.
  5. Taste the dip and stir for 10 more seconds if any tahini streaks remain.
  6. Arrange the apple wedges on two small plates.
  7. Divide the dip between two small bowls and place one bowl beside each plate.
  8. Serve immediately, or refrigerate the apples and dip separately for up to 2 hours before serving.

Nutrition estimate (per serving)

194 calories
Protein 5g (10%) Fat 6g (28%) Carbs 30g (62%)

Health benefits

This snack provides apple fiber and tahini unsaturated fats, which may help support fullness while fitting a weight-maintenance eating pattern. Greek yogurt adds a modest amount of protein, and the portion is designed to contribute about 196 calories toward your daily target.

See if you qualify for a GLP-1 at www.okapycare.com

Day 3

Nutrition totals

1979 calories
Protein 129g (26%)
Fat 83g (38%)
Carbs 179g (36%)
Avocado Feta Dakos Toast
Day 3 · Breakfast

Avocado Feta Dakos Toast

Crisp barley rusks are layered with creamy avocado, juicy tomato, tangy feta, fragrant oregano, and olive oil, served with a jammy boiled egg for a satisfying Greek breakfast.

Ingredients

Your portion: 2 topped barley rusks with 1 boiled egg
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 350°F and place the barley rusks on a baking sheet.
  2. Bake the rusks for 5 to 7 minutes, until crisp and lightly warmed, then let them cool for 2 minutes.
  3. Place the eggs in a small saucepan, cover them with at least 1 inch of cold water, and bring the water to a rolling boil over high heat.
  4. Cover the saucepan, remove it from the heat, and let the eggs stand for 10 minutes for firm whites and gently set yolks.
  5. Transfer the eggs to a bowl of ice water for 5 minutes, then peel them and cut each egg in half.
  6. Mash the avocado with the lemon juice and half of the salt in a bowl until mostly smooth with a few small chunks remaining.
  7. Chop the tomatoes, toss them with the oregano and remaining salt, and let them rest for 5 minutes so their juices develop.
  8. Spread the avocado over the rusks, spoon the tomatoes on top, crumble over the feta, and drizzle each serving with olive oil.
  9. Serve two rusks with one boiled egg per person while the rusks are still crisp.

Nutrition estimate (per serving)

588 calories
Protein 19g (13%) Fat 36g (55%) Carbs 47g (32%)

Health benefits

This breakfast provides protein from the eggs and feta, fiber and unsaturated fats from the avocado and olive oil, and carbohydrates from the barley rusks to support steady energy. The balanced portions and Mediterranean ingredients may help you maintain your weight while enjoying a satisfying Greek-style meal.

See if you qualify for a GLP-1 at www.okapycare.com

Greek Turkey Meatball Pita Plate
Day 3 · Lunch

Greek Turkey Meatball Pita Plate

Tender oregano-spiced turkey keftedes are tucked into warm pita and served with cool cucumber-yogurt tzatziki, crisp lettuce, juicy tomato, and red onion.

Ingredients

Your portion: 1 pita plate with 6 meatballs, about 18 ounces
Prepare: makes 2 serving(s)

Directions

  1. Grate the cucumber, place it in a clean towel, and squeeze firmly over the sink to remove excess liquid; dice the tomato, shred the lettuce, and slice the red onion.
  2. Stir the Greek yogurt and drained cucumber together in a small bowl until evenly combined, then refrigerate the tzatziki while you cook the meatballs.
  3. Combine the ground turkey, egg, and oregano in a medium bowl, mixing gently with clean hands just until incorporated.
  4. Divide the turkey mixture into 12 equal portions and roll each portion into a small meatball, placing them on a plate as you work.
  5. Heat the olive oil in a large skillet over medium heat until it shimmers, about 1 minute; add the meatballs and cook for 10 to 12 minutes, turning every 2 to 3 minutes, until browned on all sides and the centers reach 165°F.
  6. Transfer the cooked meatballs to a clean plate and let them rest for 3 minutes so the juices redistribute.
  7. Warm the pita breads in a dry skillet over medium heat for 30 to 45 seconds per side, until soft and pliable but not crisp.
  8. Fill each warm pita with half of the lettuce, tomato, red onion, tzatziki, and meatballs, then serve any remaining vegetables and tzatziki alongside.

Nutrition estimate (per serving)

595 calories
Protein 42g (28%) Fat 19g (29%) Carbs 64g (43%)

Health benefits

This meal is a good source of protein to support muscle maintenance while providing vegetables for fiber and potassium. Greek yogurt and lean turkey add protein, and the whole-wheat pita may help provide steadier carbohydrate energy while supporting your weight-maintenance goal.

See if you qualify for a GLP-1 at www.okapycare.com

Lemon Roasted Chicken and Potatoes
Day 3 · Dinner

Lemon Roasted Chicken and Potatoes

Juicy oregano-style lemon chicken is roasted with golden potatoes and tender green beans, then served with cool garlicky tzatziki.

Ingredients

Your portion: 1 plate with 1 chicken cutlet, half the potatoes, half the green beans, and about 1/2 cup tzatziki
Prepare: makes 2 serving(s)

Directions

  1. Heat the oven to 425°F and line a large rimmed baking sheet with parchment paper.
  2. Make the tzatziki by squeezing excess liquid from the grated cucumber, then stirring it with the Greek yogurt, dill, half of the garlic, 2 tablespoons lemon juice, and 1/4 teaspoon salt; refrigerate it while the chicken roasts.
  3. Place the potatoes on the baking sheet and toss them with 1 tablespoon olive oil, the remaining garlic, 1/2 teaspoon salt, 1 tablespoon lemon juice, and the grated zest from half the lemon.
  4. Roast the potatoes for 20 minutes at 425°F, stirring once after 10 minutes, until their edges begin to turn golden.
  5. Add the chicken cutlets and green beans to the baking sheet, drizzle them with the remaining 1 tablespoon olive oil and 1 tablespoon lemon juice, and turn everything to coat.
  6. Roast for 18 to 22 minutes, flipping the chicken once halfway through, until the chicken reaches 165°F in the thickest part, the beans are tender-crisp, and the potatoes are easily pierced with a fork.
  7. Transfer the chicken to a plate and let it rest for 5 minutes so the juices redistribute.
  8. Divide the chicken, potatoes, and green beans between 2 plates and serve each with half of the chilled tzatziki and remaining lemon wedges.

Nutrition estimate (per serving)

595 calories
Protein 61g (41%) Fat 19g (29%) Carbs 45g (30%)

Health benefits

This balanced Greek-style meal provides substantial protein to support muscle maintenance and satisfying carbohydrates from potatoes and vegetables to fit an active day. Green beans, cucumber, lemon, and dill add fiber and micronutrients, while the measured olive oil contributes heart-conscious unsaturated fat for a weight-maintenance eating pattern.

See if you qualify for a GLP-1 at www.okapycare.com

Roasted Chickpeas with Oregano
Day 3 · Snack

Roasted Chickpeas with Oregano

Crunchy golden chickpeas are tossed with fruity olive oil, bright lemon zest, fragrant oregano, and a light sprinkle of sea salt for a Greek-inspired snack.

Ingredients

Your portion: 1/2 of the recipe
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper.
  2. Pat the drained chickpeas very dry with clean paper towels, removing any loose skins so they roast crisp.
  3. Place the chickpeas in a medium bowl, add the olive oil, lemon zest, oregano, and sea salt, and toss until evenly coated.
  4. Spread the seasoned chickpeas in a single layer on the prepared baking sheet, leaving space between them.
  5. Roast at 425°F for 25 to 30 minutes, stirring once after 15 minutes, until the chickpeas are golden brown and crisp on the outside.
  6. Turn off the oven, leave the baking sheet inside with the door slightly open for 5 minutes, then cool the chickpeas for 5 minutes before serving.

Nutrition estimate (per serving)

201 calories
Protein 7g (14%) Fat 9g (40%) Carbs 23g (46%)

Health benefits

This snack provides plant-based protein and fiber from chickpeas, which may help you feel satisfied while supporting your weight-maintenance goal. Olive oil supplies mostly unsaturated fat, while lemon zest and oregano add Greek-style flavor without needing much sea salt.

See if you qualify for a GLP-1 at www.okapycare.com

Day 4

Nutrition totals

1963 calories
Protein 122g (25%)
Fat 95g (44%)
Carbs 155g (31%)
Bougatza-Inspired Oatmeal
Day 4 · Breakfast

Bougatza-Inspired Oatmeal

Creamy cinnamon oatmeal topped with cool Greek yogurt, bright orange zest, honey, and crunchy walnuts for a bougatsa-inspired Greek breakfast.

Ingredients

Your portion: 1 bowl (about 16 oz)
Prepare: makes 2 serving(s)

Directions

  1. Combine the rolled oats, whole milk, cinnamon, and salt in a 2-quart saucepan.
  2. Heat the saucepan over medium heat until the milk is steaming and reaches about 180°F, stirring once or twice, for 4 to 5 minutes.
  3. Reduce the heat to medium-low and simmer the oatmeal at about 190°F to 200°F, stirring every 30 seconds, until the oats are tender and the mixture is thick and creamy, 5 to 7 minutes.
  4. Remove the saucepan from the heat and stir in the orange zest until evenly distributed.
  5. Let the oatmeal rest uncovered for 2 minutes so it thickens slightly.
  6. Divide the warm oatmeal between 2 bowls, about 2 cups per bowl.
  7. Spoon the Greek yogurt evenly over the oatmeal without fully mixing it in, creating a creamy custard-like topping.
  8. Drizzle the honey evenly over both bowls.
  9. Sprinkle the crushed walnuts over the yogurt and serve warm.

Nutrition estimate (per serving)

588 calories
Protein 32g (22%) Fat 24g (37%) Carbs 61g (41%)

Health benefits

This balanced breakfast provides protein from Greek yogurt and milk, fiber from oats, and unsaturated fats from walnuts, which may help support fullness while you maintain your weight. Cinnamon and orange zest add classic Greek-inspired flavor without requiring much added sweetener.

See if you qualify for a GLP-1 at www.okapycare.com

Tuna and White Bean Greek Salad
Day 4 · Lunch

Tuna and White Bean Greek Salad

A bright Greek-inspired bowl of flaky tuna and creamy cannellini beans with crisp vegetables, briny olives, tangy feta, and lemon-olive oil dressing.

Ingredients

Your portion: 1 bowl (about 14 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Place the cannellini beans in a fine-mesh strainer, rinse them under cold running water for 20 seconds, and drain them thoroughly.
  2. Flake the drained tuna into bite-size pieces with a fork, checking for and removing any large bones or tough pieces.
  3. Add the cucumber, tomatoes, red onion, parsley, olives, feta, tuna, and beans to a large mixing bowl.
  4. Whisk the olive oil and lemon juice in a small bowl for 20 to 30 seconds, until the dressing looks slightly thickened and combined.
  5. Pour the dressing over the tuna and bean mixture.
  6. Fold the salad gently with a large spoon for about 1 minute, stopping when the tuna remains in visible flakes and the vegetables are evenly coated.
  7. Let the salad rest at room temperature for 10 minutes so the lemon dressing can season the beans and vegetables.
  8. Divide the salad evenly between 2 bowls and serve immediately, or refrigerate it for up to 24 hours and stir gently before serving.

Nutrition estimate (per serving)

592 calories
Protein 40g (27%) Fat 32g (49%) Carbs 36g (24%)

Health benefits

This protein-rich salad provides a balanced combination of tuna, beans, and feta to support fullness while fitting comfortably into your 1,966-calorie maintenance plan. Cannellini beans and vegetables are good sources of fiber, while olive oil, olives, and tuna provide unsaturated fats that support a Mediterranean-style eating pattern.

See if you qualify for a GLP-1 at www.okapycare.com

Stuffed Peppers and Tomatoes
Day 4 · Dinner

Stuffed Peppers and Tomatoes

Tender bell peppers and tomatoes baked with savory ground turkey, herbed rice, pine nuts, and rich tomato sauce for a classic Greek-style dinner.

Ingredients

Your portion: 1 stuffed bell pepper and 1 stuffed tomato
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 400°F and set a medium baking dish aside.
  2. Cut the tops from the bell peppers and tomatoes, keeping the tops nearby, then scoop the tomato pulp into a bowl and remove the pepper seeds and membranes.
  3. Heat 1 tablespoon of the olive oil in a 10-inch skillet over medium heat until it shimmers, about 1 minute, then cook the onion and ground turkey for 6 to 8 minutes, stirring and breaking up the meat, until the onion is soft and the turkey is no longer pink.
  4. Stir the rice, tomato sauce, chopped tomato pulp, pine nuts, oregano, and salt into the turkey mixture, then cook for 2 minutes until evenly combined and warm.
  5. Stand the peppers and tomatoes upright in the baking dish and spoon the filling into them, leaving about 1/2 inch of space at the top so the rice can expand.
  6. Replace the vegetable tops, drizzle the remaining 1 teaspoon olive oil over the vegetables, and cover the dish tightly with aluminum foil.
  7. Bake covered at 400°F for 40 minutes, then remove the foil and bake for 15 to 20 minutes more, until the vegetables are tender, the rice is soft, and the turkey reaches 165°F in the center.
  8. Let the stuffed vegetables rest uncovered for 10 minutes before serving so the filling can set and the juices can settle.

Nutrition estimate (per serving)

586 calories
Protein 33g (23%) Fat 30g (46%) Carbs 46g (31%)

Health benefits

This meal provides a good source of protein from lean turkey and satisfying carbohydrates from rice to support your maintenance-focused eating pattern. Bell peppers and tomatoes add fiber and vitamin-rich produce, while pine nuts and olive oil contribute unsaturated fats for a balanced dinner.

See if you qualify for a GLP-1 at www.okapycare.com

Cucumber Feta Tzatziki Cup
Day 4 · Snack

Cucumber Feta Tzatziki Cup

Cool cucumber rounds surround a creamy dill-flecked tzatziki cup finished with tangy crumbled feta.

Ingredients

Your portion: 1 tzatziki cup with 12 cucumber rounds
Prepare: makes 2 serving(s)

Directions

  1. Wash and dry the cucumber, then place it on a clean cutting board.
  2. Cut about two-thirds of the cucumber into approximately 1/4-inch rounds, yielding about 24 rounds, and grate the remaining third into a small bowl.
  3. Sprinkle the grated cucumber with 1/8 teaspoon of the salt and let it drain in a fine-mesh strainer over a bowl for 10 minutes.
  4. Squeeze the drained grated cucumber firmly with clean hands or a paper towel until no excess liquid remains.
  5. Stir the Greek yogurt, drained cucumber, lemon juice, garlic, dill, olive oil, and remaining 1/8 teaspoon salt together in a medium bowl until evenly combined, about 30 seconds.
  6. Fold 1 1/2 ounces of the crumbled feta into the tzatziki, reserving the remaining 1/2 ounce for topping.
  7. Spoon the tzatziki into two small cups and sprinkle the reserved feta over the top.
  8. Arrange 12 cucumber rounds around each tzatziki cup and serve immediately, or refrigerate for up to 2 hours before serving.

Nutrition estimate (per serving)

197 calories
Protein 17g (35%) Fat 9g (41%) Carbs 12g (24%)

Health benefits

This Greek-inspired snack provides protein from Greek yogurt and feta, along with hydration and fiber from cucumber. Its moderate portion and balanced macros can support your goal of maintaining weight while delivering the classic Greek flavors you enjoy.

See if you qualify for a GLP-1 at www.okapycare.com

Day 5

Nutrition totals

1962 calories
Protein 123g (25%)
Fat 86g (39%)
Carbs 174g (36%)
Egg and Halloumi Breakfast Pita
Day 5 · Breakfast

Egg and Halloumi Breakfast Pita

A warm pita stuffed with soft scrambled eggs, golden grilled halloumi, juicy tomato, peppery arugula, and cool tzatziki.

Ingredients

Your portion: 1 stuffed pita (about 10 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 350°F so it is ready to warm the pitas.
  2. Rinse and dry the arugula, slice the tomato, and pat the halloumi dry with paper towels.
  3. Place the pitas directly on the oven rack and warm them for 3 to 4 minutes, until flexible and heated through.
  4. Heat a 10-inch nonstick skillet over medium-high heat, add 1 teaspoon of the olive oil, and heat until the oil shimmers, about 30 seconds.
  5. Add the halloumi slices and cook for 2 to 3 minutes per side, turning once, until both sides are golden brown; transfer the cheese to a plate.
  6. Crack the eggs into a bowl, add the salt and black pepper, and whisk until the yolks and whites are fully blended.
  7. Reduce the skillet heat to medium-low, add the remaining 1 teaspoon olive oil, pour in the eggs, and stir slowly with a silicone spatula every 10 to 15 seconds for 3 to 4 minutes, until soft curds form and no liquid egg remains.
  8. Open each warm pita, divide the scrambled eggs, halloumi, tomato, arugula, and tzatziki between them, and serve immediately.

Nutrition estimate (per serving)

588 calories
Protein 34g (23%) Fat 32g (49%) Carbs 41g (28%)

Health benefits

This breakfast provides a good source of protein from the eggs and halloumi, along with carbohydrates for morning energy from the whole-wheat pita. Tomato and arugula add vegetables and antioxidants, while the balanced portion supports your goal of maintaining weight within your daily calorie target.

See if you qualify for a GLP-1 at www.okapycare.com

Greek Chicken Lemon Rice Soup
Day 5 · Lunch

Greek Chicken Lemon Rice Soup

Silky Greek avgolemono soup with tender chicken, rice, bright lemon, fresh dill, and toasted whole-grain bread.

Ingredients

Your portion: 1 bowl (about 2 1/2 cups) with 2 slices whole-grain bread
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 375°F and place the whole-grain bread on a baking sheet.
  2. Toast the bread at 375°F for 8 to 10 minutes, turning the slices once halfway through, until crisp and lightly browned; set aside.
  3. Heat the olive oil in a 4-quart pot over medium heat for about 1 minute, then add the onion and cook for 4 to 5 minutes, stirring occasionally, until softened and translucent.
  4. Add the chicken breast, chicken broth, and salt, then bring the broth to a gentle boil over medium-high heat; reduce the heat to medium-low and simmer uncovered for 12 to 15 minutes, until the chicken reaches 165°F in the thickest part.
  5. Transfer the chicken to a plate, add the rice to the simmering broth, and cook over medium-low heat for 15 to 18 minutes, stirring once or twice, until the rice is tender.
  6. Shred the chicken into bite-size pieces with two forks while the rice finishes cooking.
  7. Whisk the eggs and lemon juice together in a medium bowl, then slowly whisk in 1 1/2 cups of hot broth, adding the broth in a thin stream so the eggs warm gradually.
  8. Reduce the soup to low heat, slowly stir the egg-lemon mixture into the pot, and cook for 2 to 3 minutes without boiling, stirring constantly, until the soup looks silky and lightly thickened; stir in the shredded chicken and dill, then serve immediately with the toasted bread.

Nutrition estimate (per serving)

590 calories
Protein 43g (29%) Fat 18g (27%) Carbs 64g (44%)

Health benefits

This meal provides substantial protein from chicken and eggs, along with carbohydrates from rice and whole-grain bread to support a satisfying lunch while maintaining weight. Lemon, onion, and dill add flavor with modest added fat, and the whole-grain bread contributes fiber that may support fullness and digestive health.

See if you qualify for a GLP-1 at www.okapycare.com

Herbed Salmon with Gigantes Beans
Day 5 · Dinner

Herbed Salmon with Gigantes Beans

Oregano-roasted salmon rests over tender tomato-braised gigantes beans and sautéed spinach, finished with fresh lemon for a bright Greek-inspired dinner.

Ingredients

Your portion: 1 salmon fillet with 1/2 of the beans and spinach (about 16 oz)
Prepare: makes 2 serving(s)

Directions

  1. Heat the oven to 425°F and place a rack in the center.
  2. Stir the drained beans, crushed tomatoes, garlic, 1/2 teaspoon oregano, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 2 teaspoons olive oil in a 9-by-13-inch baking dish.
  3. Bake the bean mixture uncovered until hot and gently bubbling, about 20 minutes.
  4. Pat the salmon dry, then season both sides with the remaining 1/2 teaspoon oregano, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper; rub the fillets with 1 teaspoon olive oil.
  5. Place the salmon skin-side down on top of the bubbling beans and roast at 425°F until the thickest part is opaque and flakes easily, or reaches 145°F, 10 to 14 minutes.
  6. Heat the remaining 1 1/2 teaspoons olive oil in a large skillet over medium heat until shimmering, about 1 minute.
  7. Add the spinach to the skillet and sauté, stirring often, until wilted and tender, 2 to 3 minutes.
  8. Squeeze half the lemon over the beans and spinach, cut the remaining half into wedges, and serve each salmon fillet with half the beans, sautéed spinach, and a lemon wedge.

Nutrition estimate (per serving)

589 calories
Protein 42g (29%) Fat 29g (44%) Carbs 40g (27%)

Health benefits

This dinner provides protein and omega-3 fats from salmon, plus fiber and plant protein from gigantes beans to support satisfying meals while maintaining your weight goal. Spinach and lemon add folate, vitamin C, and other micronutrients, while the olive oil contributes heart-friendly unsaturated fat.

See if you qualify for a GLP-1 at www.okapycare.com

Pear with Almonds and Cinnamon
Day 5 · Snack

Pear with Almonds and Cinnamon

A juicy ripe pear topped with toasted crunchy almonds, Greek honey, and a warm dusting of cinnamon for a simple Mediterranean-style snack.

Ingredients

Your portion: 1 serving (1 small pear with half the almond topping)
Prepare: makes 2 serving(s)

Directions

  1. Place the almonds in a dry 10-inch skillet over medium-low heat and toast for 4 to 5 minutes, stirring every 30 seconds, until lightly golden and fragrant.
  2. Transfer the toasted almonds to a cutting board and let them cool for 3 minutes before roughly chopping them.
  3. Rinse and dry the pears, then cut each pear in half lengthwise and remove the core with a small spoon.
  4. Arrange 2 pear halves on each of 2 plates, cut side up.
  5. Drizzle the honey evenly over the pear halves.
  6. Sprinkle the cinnamon evenly over the pears, then divide the chopped almonds between the plates and serve immediately.

Nutrition estimate (per serving)

195 calories
Protein 4g (8%) Fat 7g (32%) Carbs 29g (60%)

Health benefits

This snack provides fiber from the pear and unsaturated fats from almonds, which may help support fullness while fitting a weight-maintenance eating pattern. Almonds also provide some plant protein and vitamin E, while cinnamon and honey add classic Greek-inspired flavor without requiring much added sweetener.

See if you qualify for a GLP-1 at www.okapycare.com

Day 6

Nutrition totals

1966 calories
Protein 105g (21%)
Fat 82g (38%)
Carbs 202g (41%)
Tomato Feta Omelet with Olives
Day 6 · Breakfast

Tomato Feta Omelet with Olives

A fluffy Greek-style omelet folded around warm tomatoes, salty feta, scallions, and Kalamata olives, served with crisp toasted whole-grain bread.

Ingredients

Your portion: 1/2 omelet with 2 slices toasted whole-grain bread
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 375°F and place a rack in the center position.
  2. Arrange the bread on a baking sheet and toast it at 375°F for 7 to 9 minutes, turning once, until golden and crisp.
  3. Heat the olive oil in a 12-inch nonstick skillet over medium heat for about 1 minute, until it shimmers.
  4. Add the tomatoes, scallions, oregano, and half of the salt, then cook for 3 to 4 minutes, stirring occasionally, until the tomatoes soften and excess liquid evaporates.
  5. Stir in the olives and feta, cook for 1 minute, then transfer the filling to a bowl and wipe the skillet clean.
  6. Whisk the eggs with the remaining salt in a bowl until the yolks and whites are fully blended and lightly frothy, about 30 seconds.
  7. Pour the eggs into the skillet over medium-low heat and cook for 3 to 4 minutes, gently lifting the set edges so uncooked egg flows underneath, until the omelet is mostly set but still slightly glossy on top.
  8. Spread the filling over one half of the omelet, fold the other half over it, cook for 30 seconds, then rest for 1 minute before cutting in half and serving each portion with 2 slices of toast.

Nutrition estimate (per serving)

589 calories
Protein 28g (19%) Fat 33g (50%) Carbs 45g (31%)

Health benefits

This breakfast provides protein from eggs and feta, along with whole-grain carbohydrates that support steady energy while helping you stay aligned with your weight-maintenance calorie target. Tomatoes and scallions contribute vegetables and antioxidants, while olives and olive oil provide mostly unsaturated fats; feta and olives are also relatively salty, so use the listed salt sparingly.

See if you qualify for a GLP-1 at www.okapycare.com

Falafel Greek Mezze Bowl
Day 6 · Lunch

Falafel Greek Mezze Bowl

Crisp golden falafel rests over lemony quinoa tabbouleh with creamy hummus, fresh vegetables, briny olives, feta, and a bright Greek yogurt sauce.

Ingredients

Your portion: 1 bowl (about 18 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Heat the oven to 400°F and line a baking sheet with parchment paper.
  2. Arrange the falafel on the baking sheet and bake for 12 to 15 minutes, turning once halfway through, until crisp outside, browned, and hot in the center.
  3. Whisk the Greek yogurt with 1 tablespoon of the lemon juice in a small bowl until smooth; let the sauce rest while you prepare the bowls.
  4. Stir the cooled quinoa, cucumber, tomato, parsley, and the remaining 1 tablespoon lemon juice together in a medium bowl until evenly combined.
  5. Spread 1 ounce of hummus into the center of each of 2 shallow bowls.
  6. Divide the quinoa tabbouleh between the bowls, placing it beside the hummus.
  7. Top each bowl with half of the crispy falafel, feta, and olives.
  8. Drizzle each bowl with half of the yogurt sauce and serve immediately while the falafel is warm.

Nutrition estimate (per serving)

591 calories
Protein 26g (18%) Fat 23g (35%) Carbs 70g (47%)

Health benefits

This bowl provides plant-based protein, fiber, and colorful vegetables, which may help you feel satisfied while supporting your weight-maintenance goal. Greek yogurt, chickpeas, quinoa, and feta contribute protein, while the modest portion fits comfortably into a 1,966-calorie daily target.

See if you qualify for a GLP-1 at www.okapycare.com

Pork Souvlaki with Village Salad
Day 6 · Dinner

Pork Souvlaki with Village Salad

Tender lemon-oregano pork skewers are plated with crisp roasted potatoes, a juicy tomato-cucumber-feta village salad, warm pita, and creamy tzatziki.

Ingredients

Your portion: 1 plate with half the pork, potatoes, salad, 1/2 pita, and about 2 2/3 tablespoons tzatziki
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 425°F, line a large baking sheet with foil, and soak 2 wooden skewers in water for at least 20 minutes if you are not using metal skewers.
  2. Toss the potatoes with 2 teaspoons of the olive oil and spread them in one layer on the prepared baking sheet.
  3. Roast the potatoes at 425°F for 25 to 30 minutes, stirring after 15 minutes, until browned outside and easily pierced with a fork.
  4. Stir the pork with 2 tablespoons lemon juice, the remaining 1 teaspoon olive oil, and the oregano, then let it stand at room temperature for 10 minutes.
  5. Thread the marinated pork onto the soaked skewers, leaving a little space between pieces, and place the skewers beside the potatoes on the baking sheet.
  6. Bake the pork for 10 to 12 minutes, turning the skewers halfway through, until the thickest pieces reach 145°F and show no raw center; rest the pork for 3 minutes.
  7. Toss the cucumber, tomatoes, feta, and remaining 1 tablespoon lemon juice in a bowl until evenly coated, then let the salad stand for 5 minutes so the juices mingle.
  8. Warm the pita in the oven for 2 minutes, then divide the pork, potatoes, salad, pita, and tzatziki between 2 plates and serve immediately.

Nutrition estimate (per serving)

591 calories
Protein 43g (29%) Fat 19g (29%) Carbs 62g (42%)

Health benefits

This meal provides a good source of protein to support muscle maintenance while supplying carbohydrates from potatoes and pita for energy. Olive oil, vegetables, and yogurt-based tzatziki add unsaturated fat, hydration, and calcium in a balanced portion that supports your weight-maintenance goal.

See if you qualify for a GLP-1 at www.okapycare.com

Ricotta and Fig Toast
Day 6 · Snack

Ricotta and Fig Toast

Golden whole-grain toast layered with creamy cinnamon-orange ricotta, tender dried figs, honey, and crunchy pistachios for a lightly sweet Greek-inspired snack.

Ingredients

Your portion: 1 toast
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 400°F and place a small baking sheet on the middle rack.
  2. Place the bread on the hot baking sheet and toast it at 400°F for 5 to 7 minutes, turning once halfway through, until both sides are crisp and lightly golden.
  3. Stir the ricotta, orange zest, and cinnamon together in a small bowl until smooth and evenly combined.
  4. Slice the dried figs into thin strips with a sharp knife.
  5. Spread the seasoned ricotta evenly over the two warm toast slices.
  6. Arrange the sliced figs over the ricotta and drizzle 1/2 teaspoon honey over each toast.
  7. Sprinkle the chopped pistachios evenly over the toasts and let them rest for 1 minute before serving.

Nutrition estimate (per serving)

195 calories
Protein 8g (16%) Fat 7g (32%) Carbs 25g (52%)

Health benefits

This portion provides a balanced mix of carbohydrates, protein, and fat to support your goal of maintaining weight within your daily calorie target. Whole-grain bread, figs, and pistachios are good sources of fiber, while ricotta contributes protein and calcium; the modest honey portion adds sweetness without overwhelming the snack.

See if you qualify for a GLP-1 at www.okapycare.com

Day 7

Nutrition totals

1972 calories
Protein 100g (20%)
Fat 80g (37%)
Carbs 213g (43%)
Greek Banana Walnut Pancakes
Day 7 · Breakfast

Greek Banana Walnut Pancakes

Tender cinnamon-and-banana whole-grain pancakes are layered with creamy Greek yogurt, crunchy walnuts, and a drizzle of honey.

Ingredients

Your portion: 3 pancakes with half of the yogurt, walnuts, and honey
Prepare: makes 2 serving(s)

Directions

  1. Whisk the whole-wheat flour, baking powder, and cinnamon in a medium bowl until evenly combined.
  2. Mash the banana in a separate bowl until mostly smooth, then whisk in the eggs and milk until blended.
  3. Pour the banana mixture into the dry ingredients and stir just until no dry flour remains; let the batter rest for 5 minutes.
  4. Preheat a large nonstick skillet or griddle over medium heat to about 350°F for 3 to 4 minutes.
  5. Brush the hot skillet with half of the olive oil, then pour 1/4 cup of batter for each pancake, leaving space between them.
  6. Cook the pancakes for 2 to 3 minutes, until bubbles form across the surface and the edges look set, then flip and cook for 1 to 2 minutes until golden brown and cooked through.
  7. Repeat with the remaining olive oil and batter, keeping cooked pancakes warm on a plate while you finish the batch.
  8. Divide the pancakes between 2 plates, top each serving with half of the Greek yogurt and walnuts, and drizzle half of the honey over each plate.

Nutrition estimate (per serving)

591 calories
Protein 30g (20%) Fat 19g (29%) Carbs 75g (51%)

Health benefits

This breakfast is a good source of protein from the eggs and Greek yogurt, while whole-wheat flour, banana, and walnuts provide fiber and other nutrients that support steady energy. Its balanced combination of carbohydrates, protein, and unsaturated fats can fit your goal of maintaining weight within your approximately 1,966-calorie daily target.

See if you qualify for a GLP-1 at www.okapycare.com

Spanakopita Salad with Chickpeas
Day 7 · Lunch

Spanakopita Salad with Chickpeas

A bright Greek salad of tender spinach, creamy chickpeas, crisp vegetables, feta, dill, and golden phyllo shards finished with a lemony dressing.

Ingredients

Your portion: 1 large salad bowl (about 16 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Preheat the oven to 375°F and line a baking sheet with parchment paper.
  2. Brush the phyllo sheets with 1 tablespoon of the olive oil, stack them, and cut the stack into rough 2-inch pieces.
  3. Spread the phyllo pieces on the baking sheet and bake at 375°F until puffed and golden brown, 6 to 8 minutes; let them cool for 5 minutes.
  4. Whisk the lemon juice, the remaining 1 tablespoon olive oil, and the salt in a small bowl until the dressing looks slightly thickened.
  5. Drain and rinse the chickpeas under cool running water, then shake off excess water.
  6. Place the spinach, cucumber, tomatoes, chickpeas, feta, and dill in a large bowl.
  7. Pour the lemon dressing over the salad and toss gently until the spinach and vegetables are evenly coated, about 30 seconds.
  8. Divide the salad between 2 bowls and scatter the crisp phyllo shards over each portion just before serving.

Nutrition estimate (per serving)

593 calories
Protein 21g (14%) Fat 29g (44%) Carbs 62g (42%)

Health benefits

This salad provides protein and fiber from chickpeas and feta, along with vitamin-rich spinach and fresh vegetables, which supports a satisfying lunch. Its balanced combination of carbohydrates, fats, and protein may help you stay energized while supporting your weight-maintenance goal near your daily calorie target.

See if you qualify for a GLP-1 at www.okapycare.com

Beef Stifado with Cauliflower Mash
Day 7 · Dinner

Beef Stifado with Cauliflower Mash

Tender Greek-style beef and pearl onions simmered with tomato, cinnamon, and red wine vinegar, served over a creamy cauliflower-potato mash.

Ingredients

Your portion: 1 bowl (about 14 ounces)
Prepare: makes 2 serving(s)

Directions

  1. Place the potatoes and cauliflower in a medium saucepan, cover with water by 1 inch, and bring to a boil over high heat.
  2. Reduce the saucepan to medium heat and simmer the potatoes and cauliflower for 15 to 18 minutes, until both are easily pierced with a fork.
  3. Drain the vegetables thoroughly, reserving 1/2 cup of the cooking water, and return them to the warm saucepan.
  4. Pat the beef dry, season it with half of the salt, and heat 1 tablespoon of olive oil in a 10-inch Dutch oven over medium-high heat until shimmering.
  5. Brown the beef in a single layer for 2 to 3 minutes per side, working in batches if needed, then transfer it to a plate; the pieces should be deeply browned outside but need not be cooked through.
  6. Add the remaining 1/2 tablespoon olive oil and the pearl onions to the Dutch oven, cook over medium heat for 4 minutes, then stir in the garlic, crushed tomatoes, cinnamon, red wine vinegar, and remaining salt for 1 minute.
  7. Return the beef and any juices to the Dutch oven, add 1 cup water, scrape up the browned bits, cover, and simmer over low heat for 25 to 30 minutes, stirring once halfway through, until the beef is tender and the sauce is thick; add a splash of water if it becomes dry.
  8. Mash the drained potatoes and cauliflower with 1/4 cup of the reserved cooking water until creamy, adding the remaining water a tablespoon at a time if needed, then divide the mash between two bowls and spoon the stifado over it after resting the stew for 5 minutes.

Nutrition estimate (per serving)

588 calories
Protein 45g (31%) Fat 24g (37%) Carbs 48g (32%)

Health benefits

This dinner provides substantial protein along with fiber-rich cauliflower, tomatoes, and onions, which supports a satisfying meal. Its balanced combination of protein, carbohydrates, and fats may fit well within your maintenance-focused daily calorie target while keeping the classic Greek flavor profile you enjoy.

See if you qualify for a GLP-1 at www.okapycare.com

Orange with Dark Chocolate and Pistachios
Day 7 · Snack

Orange with Dark Chocolate and Pistachios

Juicy orange segments are paired with bittersweet dark chocolate and a small handful of crunchy pistachios for a simple Mediterranean-style snack.

Ingredients

Your portion: 1 plate with half of the orange segments, 1 small chocolate piece, and half of the pistachios
Prepare: makes 2 serving(s)

Directions

  1. Rinse the oranges and dry them thoroughly with a clean towel.
  2. Cut away the top and bottom of each orange, then cut off the remaining peel and white pith with a small knife.
  3. Separate the oranges into segments and remove any visible seeds.
  4. Divide the orange segments evenly between 2 small plates.
  5. Separate the dark chocolate into 2 small squares or pieces.
  6. Place 1 chocolate piece on each plate beside the orange segments.
  7. Divide the pistachios evenly between the plates and serve immediately at room temperature.

Nutrition estimate (per serving)

200 calories
Protein 4g (8%) Fat 8g (36%) Carbs 28g (56%)

Health benefits

This portion-controlled snack provides vitamin C from the oranges, plus fiber and antioxidant-rich plant foods. Pistachios supply mostly unsaturated fat and some protein, which may help make the snack satisfying while supporting your goal of maintaining weight within a 1,966-calorie day.

See if you qualify for a GLP-1 at www.okapycare.com

Okapy Care

Want help staying on track?

This meal plan is the foundation. Clinician-guided GLP-1 care can make it easier to follow.

Food is the foundation. A GLP-1 can help when hunger fights you.

This meal plan is built to support your goal. Many people also use clinician-guided GLP-1 medications — such as semaglutide — through Okapy Care.

  • Quieter “food noise” and easier fullness between meals
  • Steadier appetite, which makes a calorie target more realistic
  • Works with a meal plan — not instead of one
See if GLP-1 care is right for you

Learn more www.okapycare.com

A licensed clinician decides eligibility.

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Sophie, AI nutrition advisor AI