Monday
2/2- lunch
Lemon chicken cauliflower rice bowl
Chicken, cauli rice, Greek salad alongside, yoghurt dressing.
- dinner
Greek mince cauliflower rice bowl
Mince over cauli rice. Squeeze of lemon and extra oregano.
Week 4: Lean Greek Diet Meal Prep
A lighter Greek-inspired prep week designed to start a weight-loss phase. Lemon oregano chicken, lean Greek-style mince, cauliflower rice, Greek salad and a light yoghurt dressing cover all five work days. High protein, big portions of veg, controlled calories — without feeling like you're on a diet.
5 lunches4 dinnersmeal prephigh proteinweight losslow carbgreekmediterraneanmicrowave friendlyair fryerbudgetwork lunchcauliflower rice
GoalCut the calorie load without cutting food volume. Cauliflower rice replaces the heavier carbs; the protein and veg portions stay large. This is not an ultra-low food week — it's a consistent, filling, high-protein week that makes a calorie deficit feel manageable. The aim is Monday to Friday, not perfection.
Plan to your week
1
Toggle days and individual meals in the schedule below. Shopping quantities scale with people × active meals.
Weekly schedule
Mon lunch → Fri lunch. Breakfast, Fri dinner and weekends not included. Optional slots are off by default — toggle in to count.
Days I’ll eat from the plan
Tuesday
2/2- lunch
Greek mince cauliflower rice bowl
Reheat until steaming. Add chilli flakes if you like.
- dinner
Lemon chicken Greek salad bowl
Slice chicken cold or reheated over Greek salad. Yoghurt dressing on the side.
Wednesday
1/2- lunch
Lemon chicken cauliflower rice bowl
Mid-week check-in. Keep the portion honest.
- dinner
Greek mince cauliflower rice bowl · optional
Off-plan night if needed. Back-up is the last mince portion.
Optional · off
Thursday
2/2- lunch
Greek mince cauliflower rice bowl
Penultimate mince. Reheat with a splash of water.
- dinner
Lemon chicken cauliflower rice bowl
Reheat chicken. Fresh cauli rice if last batch went mushy.
Friday
1/2- lunch
Lemon chicken Greek salad bowl
Last chicken on a big Greek salad. Finish the week strong.
- dinner
Not included
Friday dinner is out of plan. You've earned it.
Not included
Recipes & components
Two main batches and one fresh-cook dinner. Quantities reflect how many portions you actually need this week.
Lemon oregano chicken
Sunday batch · 5 servings
Marinated in lemon, garlic, oregano and paprika, then cooked through and sliced. Works cold over salad or reheated over cauliflower rice. The main protein for the whole week.
35M5 portions this week38–48 g protein
Lean Greek-style mince
Sunday batch · 4 servings
Lean beef or turkey mince with onion, peppers, courgette, tomatoes and warm Greek spices. Oregano, paprika and a hint of cinnamon. Big on flavour, much lower in calories than a traditional mince dish.
50M3 portions this week32–42 g protein
Lemon garlic cauliflower rice
Sunday batch · base for all bowls
The swap that makes the whole week work. Cooked dry first to remove excess water, then seasoned with garlic, lemon and oregano. Stored separately so it doesn't go mushy under the protein.
17MNot used this week3–4 g protein
Greek salad base & yoghurt dressing
Sunday prep · serves all 5 days
The fresh element that stops every box feeling like diet food. Veg stored dry and dressed only at serving. The yoghurt dressing is made Sunday and lasts all week. Keep olives and feta measured — they're where the calories creep.
15MNot used this week5–8 g protein
Cost · per week
Tap a card to switch the shopping list below. Estimates assume the plan’s base servings (8 meals, 1 person).
Shopping list
Grouped by category. Quantities scale with people × active meals.
Shop at
Protein
Veg & Salad
Carbs
Dairy
Tins & Jars
Herbs & Spices
Sauces & Condiments
Snacks & Extras
Sunday prep workflow
Run top to bottom. Steps overlap — rice and chilli can simmer while you marinate and roast.
Before you start · Equipment & containers
- Air fryer (or oven preheated to 200°C)
- Large lidded pan or casserole — for the Greek mince
- Large frying pan — for the cauliflower rice
- Mixing bowl or zip-lock bag — for the chicken marinade
- Sharp knife + chopping board
- Box grater (courgette) and microplane or fine grater (garlic, lemon zest)
- Measuring spoons
- Meat thermometer — 75°C is the target for chicken
- 4–5 meal prep containers — 2 for chicken bowls, 2 for mince, 1 for spare cauli rice
- 1 large salad tub and 1 small jar for yoghurt dressing
- Sharpie + labels — every tub gets a day on it
Progress · 0/15~100 min total
Storage
- Fridge 0–5°C. All protein safe up to 4 days from Sunday.
- Keep cauliflower rice in its own sealed container — it goes mushy stored under meat.
- Undressed salad veg keeps 3 days. Never store it dressed overnight.
- Yoghurt dressing keeps 4 days in a sealed jar. Stir before using.
- The calorie traps this week: oil, feta, olives and any bread or wraps. Keep all of these measured.
- If hunger strikes: add more lean protein or extra veg — not bread or rice first.
- Freeze any mince portions you won't eat by Thursday.
Reheating
- Chicken: microwave 1–2 min with a splash of water. Add lemon juice and oregano after.
- Mince: microwave 2–3 min with a generous splash of water, stirring halfway. Should be steaming throughout.
- Cauliflower rice: microwave 1 min. Works fine at room temperature straight from the fridge.
- Salad: never reheat. Add cold over hot bowls or as a separate side.
- Yoghurt dressing: always serve cold. Never heat it.
Sauces & toppings
Rotate these across the week so repeated meals feel different.
Light yoghurt dressing (2–3 tbsp per meal)Lemon wedge squeezed over everythingExtra dried oreganoChilli flakes — heat with no calories4–6 olives measured per mealFresh parsley or mint if you have itRed wine vinegar drizzleHunger hack: more chicken or mince, not bread