The Kapnikos Stathmos meal plan is based on the principle of balanced and healthy eating, offering a variety of nutrients through different food groups.

The philosophy behind this program is to meet the dietary needs of meat-eaters, vegetarians, and vegans while maintaining a balance between proteins, carbohydrates, fats, and vitamins. Meals include vegetables, legumes, grains, fish, meat, and vegan protein alternatives like tofu and chickpeas.

The variety of meals helps prevent monotony and ensures the consumption of all necessary nutrients. Salads accompany almost every meal to provide freshness, vitamins, and fiber, while the fruits included in the plan offer additional vitamins and antioxidants. The plan also blends traditional flavors (e.g., bean soup, spinach pie) with modern choices (e.g., pizza with vegan ingredients), creating a balanced mix.

The goal is to satisfy both the nutritional needs and taste preferences of all participants, offering flexibility and variety, ensuring that food enjoyment is not sacrificed for nutritional value.

In between meals, depending on the occasion, traditional Greek dishes such as moussaka, stuffed vegetables, and village-style pies will be offered to introduce the volunteers to Greece's rich culinary heritage. This experience will foster cultural exchange and a deeper appreciation of traditional Greek cuisine.

PS1: In the outdoor kitchen, there is a traditional wood-fired oven where volunteers will have the opportunity to learn, with the help of experienced cooks, how to light and operate it. They can experiment with baking bread, pizza, or reheating leftovers. This experience is especially valuable for young people from large urban centers.

PS2: By Friday afternoon, volunteers are provided with ingredients from a list of 40 different food items. After coordinating with each other, they note down the ingredients they will need along with the quantities, and they independently plan the weekend's meal schedule. During these two days, they are responsible for both meal preparation and maintaining cleanliness in the kitchen.

Week 1

Monday

• Lunch:
• Meat-eaters: Spaghetti with minced meat (Bolognese).
• Vegetarians/Vegans: Spaghetti with tomato sauce and basil (no cheese for vegans).
• Salad: Cucumber and tomato.
• Fruit: Apple.
• Dinner:
• All: Lentil soup with carrot and celery.
• Salad: Cabbage and carrot salad.
• Fruit: Pear.

Tuesday

• Lunch:
• Meat-eaters: Roasted chicken with baked potatoes.
• Vegetarians/Vegans: Stuffed peppers with rice and vegetables.
• Salad: Colorful cabbage and beetroot salad.
• Fruit: Orange.
• Dinner:
• All: Couscous with vegetables and chickpeas.
• Salad: Rocket and pomegranate salad.
• Fruit: Pomegranate.

Wednesday

• Lunch:
• Meat-eaters: Grilled fish with steamed vegetables.
• Vegetarians/Vegans: Quinoa with vegetables and tahini sauce.
• Salad: Tomato salad.
• Fruit: Kiwi.
• Dinner:
• All: Baked giant beans.
• Salad: Greek salad.
• Fruit: Bananas.

Thursday

• Lunch:
• Meat-eaters: Beef stew with rice.
• Vegetarians/Vegans: Stuffed vine leaves with rice and herbs.
• Salad: Spinach and pomegranate salad.
• Fruit: Mandarin.
• Dinner:
• All: Briam (oven-baked vegetables).
• Salad: Lettuce, tomato, and avocado.
• Fruit: Grapes.

Friday

• Lunch:
• Meat-eaters: Bean soup with feta cheese, olives, and pickles.
• Vegetarians/Vegans: Bean soup (without feta for vegans), olives, and pickles.
• Salad: Cabbage and carrot salad.
• Fruit: Apple.
• Dinner:
• All: Risotto with mushrooms and vegetables.
• Salad: Spinach and rocket salad.
• Fruit: Kiwi.

 

Week 2

Monday

• Lunch:
• Meat-eaters: Pasta with minced chicken (white sauce).
• Vegetarians/Vegans: Pasta with pesto (no Parmesan for vegans).
• Salad: Cucumber and tomato with olive oil.
• Fruit: Orange.
• Dinner:
• All: Baked chickpeas.
• Salad: Cabbage and carrot salad.
• Fruit: Pear.

Tuesday

• Lunch:
• Meat-eaters: Chicken stir-fry with vegetables and rice.
• Vegetarians/Vegans: Vegetable stir-fry with tofu and rice.
• Salad: Colorful cabbage, carrot, and cucumber salad.
• Fruit: Mandarin.
• Dinner:
• All: Orzo with vegetables and tomato.
• Salad: Lettuce, pomegranate, and nuts.
• Fruit: Grapes.

Wednesday

• Lunch:
• Meat-eaters: Baked fish with potatoes.
• Vegetarians/Vegans: Quinoa with vegetables and lemon sauce.
• Salad: Cucumber and tomato with olives.
• Fruit: Apple.
• Dinner:
• All: Spinach rice with lemon and olive oil.
• Salad: Greek salad (without feta for vegans).
• Fruit: Pomegranate.

Thursday

• Lunch:
• Meat-eaters: Pork stew with mashed potatoes.
• Vegetarians/Vegans: Imam bayildi (stuffed eggplant).
• Salad: Spinach, lettuce, and walnut salad.
• Fruit: Mandarin.
• Dinner:
• All: Tomato fritters with rice or potatoes.
• Salad: Lettuce, carrot, and cabbage salad.
• Fruit: Kiwi.

Friday

• Lunch:
• Meat-eaters: Greek Art pizza with feta, olives, peppers, and mushrooms.
• Vegetarians/Vegans: Pizza with tomato, spinach, olives, and pesto (without cheese for vegans).
• Salad: Green bean and tomato salad.
• Fruit: Apple.
• Dinner:
• All: Vegetable pie (spinach pie or zucchini pie, no cheese for vegans).
• Salad: Lettuce, cucumber, and pomegranate.
• Fruit: Mandarin.

 

Breakfast

The breakfast provided to volunteers is designed to meet their nutritional needs and preferences, offering variety and balance on a daily basis. Each day, 18 different items are available, allowing participants to create their own meal according to their preferences and dietary needs, whether they are omnivores, vegetarians, or vegans. The ingredients include options from cereals, dairy, plant-based products, fruits, nuts, and proteins. These foods are carefully selected to provide energy, nutrients, and flavor, ensuring that volunteers start their day off strong.

To maintain freshness and variety, every second week, 8 of the 18 items are replaced with new ones. This keeps the menu exciting, allowing volunteers to explore different flavors and combinations, preventing monotony. This rotation enriches their culinary experience and ensures they receive a diverse range of nutrients.

Breakfast is served at a specific time, from 08:00 to 09:00. At 08:00, a staff member places the 18 items on the breakfast table, and they remain available only for one hour. After 09:00, the breakfast items are no longer accessible, nor can they be used for a mid-morning snack. Volunteers who wish to have breakfast must do so within this set time frame.

Week 1:

1. Oats

2. Seasonal fruits (e.g., apples, pears, bananas)

3. Peanut butter

4. Whole grain bread

5. Nuts (e.g., almonds, walnuts)

6. Avocado

7. Yogurt (or plant-based yogurt for vegans)

8. Honey or maple syrup

9. Eggs

10. Chia seeds

11. Natural juices

12. Coconut (flakes or milk)

13. Tahini

14. Pumpkin seeds

15. Feta cheese (for vegetarians)

16. Almond milk (for vegans)

17. Olive oil (for salads or bread)

18. Quinoa

19. Müssli

 

Week 2:

1. Almond butter

2. Smoothies with plant-based milk

3. Barley flakes

4. Flaxseeds

5. Sugar-free jam

6. Hummus

7. Sliced yellow cheese

8. Turkey slices

9. Ham slices

10. Oats

11. Seasonal fruits

12. Whole grain bread

13. Nuts

14. Yogurt

15. Honey or maple syrup

16. Tahini

17. Almond milk

18. Avocado

19. Müssli