Carol
Your Greek guide
New to the Greek Mediterranean Diet?
Forget everything you've heard about "Mediterranean diet" from magazines. I'll show you how Greeks actually eat — and it's simpler than you think.
The Basics
4 Things to Know First
Vegetables are the meal
Not the side dish. Greeks build entire meals around seasonal vegetables cooked in olive oil.
Pour the olive oil
Forget drizzling. Greeks use 3-4 tablespoons per person, per meal. It's not excess — it's essential.
Meat is occasional
Fish a few times a week, poultry once a week and red meat no more than 2 or 3 times per month. The rest? Legumes, vegetables, and grains.
Eating is social
Meals are slow, shared, and never rushed. The table is where life happens.
Your Roadmap
Start With These Guides
Read these four articles and you'll understand more about Greek eating than most nutrition books will teach you.
The Greek Food List
What to eat, what to limit, and why it all matters. This is your foundation — everything else builds on this.
Read the Guide
The Greek Weekly Rhythm
How Greeks structure their eating week — vegetables, legumes, fish, and occasional meat.
How to Use Olive Oil
It's not a drizzle. It's a pour. Here's how to actually use it.
Why Polyphenols Matter
Not all olive oils are equal. The compounds that make it healthy — and how to find them.
Your First Recipe: Horiatiki
Make the classic Greek village salad tonight. 10 minutes, perfect every time.
Get the Starter Guide PDF
Everything on this page, plus a printable food list, sample meal plan, and 5 easy recipes to cook this week. Join 5,000+ readers.
Ready for More?
Once you've got the basics, explore these paths based on what interests you most.
Need the right olive oil?
EVGE is the single-estate Greek olive oil I use for everything. It's what makes Greek cooking taste Greek.