My Big, (Low) Fat Greek Meal Prep

If you crave the flavors of Greek food, but not all the fat and calories that go along with the traditional methods of cooking some of the best Greek dishes, you'll fall in love with this meal prep plan.  This is a perfect blend of balanced protein ratios and reduced fat dishes for a healthy Greek Week meal plan.

On The Menu

Greek Yogurt, Almonds & Honey Drizzle

Breakfast Spanakopita

Tuna Tzatziki Stuffed Pasta Shell Salad

Toasted Pita Bread, Opa Chips, Crudités with Tzatziki & Hummus

Greek Salad

Healthy Pastitsio

Lemon Pepper Chicken & Roasted Veggie Kabobs over Brown Rice

Greek Style Lamb Chops w/ Lemon Potatoes & Green Beans

BREAKFAST DISHES

Greek Yogurt, Almonds & Honey Drizzle - 1 serving

Ingredients:
3/4 cup zero fat, Greek Yogurt (I use plain and flavored, depending on what's on sale at the grocery store)
2 tbsp. slivered, toasted almonds
1 tbsp. honey

1. Simply put yogurt in your to-go container, sprinkle in almonds and drizzle with honey.  I do half and half with the almonds and honey (see picture).  

Tip: If I am not taking this to-go, I have also used granola before, but granola will get soggy in the yogurt if it sits longer than about 5-10 minutes, whereas the almonds retain their texture.

Breakfast Spanakopita - makes approximately 8 triangles

Spanakopita is infamous for being calorie packed between the use of butter, cheese and the many layers of phyllo dough. This healthy version cuts the calories, carbs and grams of fat exponentially by using healthy alternatives and making individual triangles, which give the illusion of many layers of phyllo dough but only uses two per serving, which is not very high in carbs.

Ingredients:

1/4 cup onions, minced

2 cloves of garlic, minced
4-5 cups fresh spinach, chopped
1/2 cup water

3/4 cup ground turkey breakfast sausage (I use Jimmy Deans)

2 egg whites

1/2 cup feta cheese, crumbled or shredded

1/2 cup extra virgin olive oil

16 sheets of phyllo dough

1. Preheat oven to 350 degrees F.
2. Over medium heat, add 1 tbsp. of the extra virgin olive oil in a skillet and add in the onions.
3. After a few minutes, add in the garlic and ground turkey, and allow to cook a few more minutes or until turkey is no longer frozen.
4. Add in water and spinach.  Loosely cover the skillet and allow spinach to steam for about 8 minutes or until spinach has wilted and turned a dark green.  Drain any excess liquid.  You may need to squeeze the spinach.
5. Stir in egg whites and cheese, remove from heat.
6. Take two sheets of phyllo dough, and fold them length-wise.  In the bottom right-hand corner, spoon out 2-3 tbsp. of spinach mixture.
7. Fold in triangles upwards until dough is completely folded.
8. Brush the triangle with extra virgin olive oil on the bottom and top (I simply use my fingers to make it a quicker process, but it is messier, lol!) Place triangle on baking sheet.
9. Repeat with the rest of the phyllo sheets until mixture is all used.
10. Bake for approximately 20 minutes or until the tops of triangles are golden brown.

LUNCH & SNACK DISHES

Tzatziki Tuna Salad Stuffed Shells - Makes 2 servings 

Ingredients:
1 cup Lisa's Easy Tzatziki
1 packet of tune fish (I like to use Ranch or Lemon Pepper flavored)
1/4 cup red onion, minced
8 jumbo pasta shells
4 cups water
1 tsp. red pepper (optional)
Lettuce (optional)

1. In a medium sauce pan, ring water to a rolling boil.  Cook pasta shells as directed on package.
2. Drain and set pasta shells to the side to cool.
3. Mix tzatziki, tuna and onion together.
4. Spoon tzatziki tuna mixture into pasta shells, about 2-3 tbsp.
5. If you like to add a bit of heat to these, sprinkle the red pepper over the shells and I like to serve over a bed of lettuce.

Toasted Pita Bread, Opa Chips, Crudités with Tzatziki & Hummus - makes 2 servings

Ingredients:

1 whole wheat pita bread

2 servings each of baby carrots & celery (in baggies)

1 cup of Lisa's Easy Tzatziki and hummus (I prefer Sabra's roasted garlic) in to-go containers

1 medium sized zucchini, peeled, ends removed

1 tbsp. extra virgin olive oil

1 tsp. garlic powder

Sea salt & pepper to taste

1. Preheat oven to 350 degrees F
2. Cut zucchini into 1/4" chips using a mandolin, or simply cut into slices.
3. Place zucchini chips in bowl  and add extra virgin olive oil.
4. Cover the bowl with Saran wrap and shake vigorously (keeping zucchini enclosed in the bowl) to coat each piece with the oil.
5. Lay out veggies on a baking sheet and season with sea salt, pepper and garlic powder to taste.
6. Roast in oven for approximately 20-25 minutes.  
7. Remove from oven, let cool for about 5 minutes.
8. Cut pita bread into fourths and toast in toaster or toaster oven.  Place in to-go container with 'Opa' (zucchini) Chips...Enjoy!

Greek Salad

Ingredients:
3 cups romaine lettuce mix (or other preferred salad)
Optional garnishes:
Red onion slices, Kalamata olives, tomato wedges or cherry tomatoes, crumbled feta cheese, croutons.
1 tbsp. extra virgin olive oil
Fresh lemon juice squeezed

1. Toss ingredients together.
2. Top with a drizzle of olive oil and fresh lemon juice or preferred salad dressing.

DINNER DISHES

Healthy Pastitsio - makes 6-8 servings

Also known as the Greek lasagna, this is a healthy version with a low-fat bechamel sauce.

Ingredients:

4 cups whole wheat Penne pasta

1 package of ground turkey

1/4 cup onion, minced

2 garlic cloves, minced

1 tbsp. extra virgin olive oil

12 oz. tomato sauce or preferred spaghetti sauce

1 cup shredded Parmesan cheese

1 cup unsweetened almond milk

1 tbsp. butter

1 egg, 1 egg white

1/4 cup oat flour

1 tsp. garlic powder

1 tsp. onion powder

1/4 tsp nutmeg

Salt & pepper to taste

1. Prepare pasta as per package directions, cooking only until pasta is al dente.  Drain and pour into baking dish as the first layer.
2. In a skillet, heat up oil and onions.
3. After a few minutes add in garlic and ground turkey, breaking up the turkey.  Cook until the turkey is no longer pink.  Drain any excess liquid.
4. Add the tomato sauce and stir until meat is evenly coated with sauce.  Reduce heat to low and allow to simmer.
5. Meanwhile, in a separate skillet, heat up milk and butter over medium heat.
6. Slowly add in egg and egg white while constantly whisking.
7. Slowly add in flour and continue whisking until there are no lumps and mixture thickens to a creamy sauce. (Be sure to whisk continuously to keep egg from cooking into pieces.  If this does happen, pass the sauce through a mesh strainer to remove lumps.)
8. Stir in garlic powder, onion powder and nutmeg.  Taste sauce and add salt and pepper as desired.
9. Add turkey and sauce mixture to baking dish as second layer.
10. Then add shredded Parmesan cheese as the next layer.
11. Last add the bechamel sauce on top.  Bake for about 20-25 minutes...Enjoy!

Lemon Pepper Chicken & Roasted Veggie Kabobs over Brown Rice - makes 2 servings

Tomatoes add more color to kabobs, but you have to decide if you want them roasted or fresh.  Roasted tomatoes taste great but can fall apart when skewering them.  If you want your skewering to be less messy, keep tomatoes fresh.

Ingredients:

1 1/2 cups brown rice

3 cups water

4 tbsp extra virgin olive oil

2 chicken breasts

1 zucchini, ends removed and cut 3/4" slices

12 square slices of red onion

Cherry tomatoes or tomato wedges 

2 tsp lemon pepper seasoning

4 tsp garlic powder

Salt & pepper to taste

Crumbled feta cheese (optional)

4 kabob skewers

1. In a medium saucepan, add 1 tbsp olive oil, water and rice together over a medium-high heat and loosely cover to steam until liquid is all evaporated.
2. Preheat oven to 350 degrees F.
3. Place chicken breasts on a baking sheet, season with lemon pepper, 2 tsp garlic powder and salt if desired.
4. Bake for approximately 20-25 minutes or until chicken is a browns up and is no longer pink on the inside.  Cut into large bite sized chunks and set aside.
5. In a mixing bowl, place zucchini slices, tomatoes (optional, or leave until the end) and onion slices.  Add 3 tbsp olive oil, cover the bowl with Saran wrap.  Shake vigorously until veggies are well coated.
6. Spread out veggies on a baking sheet (I always use a separate one from the chicken just to be on the safe side), season with garlic powder and salt and pepper to taste.
7. Bake for approximately 10-15 minutes in 350 degree F or until veggies begin to brown.
8. Spoon out rice into to-go containers.  Skewer chicken and veggies alternating each one.
9. Sprinkle with crumbled feta cheese if desired...Enjoy!

Greek Style Lamb Chops w/ Lemon Potatoes & Green Beans - makes 3 servings

Lamb Chop Ingredients:

3 lamb chops

1 tbsp butter

1/4 cup onion, diced

1 tbsp light olive oil

2 tbsp hot pepper jelly

Salt and pepper to taste

1. Preheat oven to 375 degree F.
2. In an oven-safe/ proof skillet, add olive oil and onions over a high heat.
3. Season chops with salt and pepper to taste.
4. Sear each side of the chops - about 2 minutes each side.
5. Reduce to medium heat, melt in butter.
6. Add in hot pepper jelly, allow to simmer for a few minutes.
7. Transfer to oven, and bake for approximately 30-35 minutes, or until to cooked to desired doneness/ tenderness.

Lemon Potatoes Ingredients:

3 potatoes (Idaho)

3 tbsp extra virgin olive oil

1 tsp garlic powder

1 tsp thyme

1/2 lemon, fresh juice

Salt and pepper to taste

1. Preheat oven to 350 degrees F.
2. Wash potatoes thoroughly and cut into 1" pieces.
3. In a mixing bowl, add potato pieces and olive oil, cover the bowl with Saran wrap.  Shake vigorously until potatoes are well coated.
4. Spread out potatoes on a baking sheet; season with garlic powder, thyme and drizzle with lemon juice.  Salt and pepper to taste.
5. Bake for approximately 35-40 minutes or until tender but still firm.

Green Beans Ingredients:

3-4 cups/ 18 oz. of fresh green beans, washed, de-stemmed

2 tbsp. extra virgin olive oil

1 large tomato, chopped

3 tbsp garlic paste

1/2 tsp cayenne pepper

1/2 tsp dill

Salt and pepper to taste

1. Bring a large pot of water to a rolling boil.  Add green beans and boil for only 2 minutes.  Drain and rinse with cold water.
2. Transfer beans to a large skillet with oil over a medium heat.
3. Stir in garlic paste until beans are well coated with oil and garlic (slight liquid to form)
4. Season with cayenne pepper, dill and salt and pepper.
5. Reduce heat to low, and add in chopped tomatoes.  
6. Cover loosely and cook for approximately 15 minutes, or until beans are tender and tomatoes are almost a sauce consistency.