Diet of the monks of Mount Athos

The monks lead a modest life from a food point of view, not to mention processed foods, meals are taken quietly, which is why the church faces on Mount Athos have a life expectancy ten years longer than the ordinary Greek. This lifestyle is the subject of a book that teaches you how to live, not just how to lose weight.

According to nutrition experts, the Mediterranean diet and fasting days, to the same extent, contribute to weight loss.

Orthodox monks on Mount Athos eat almost exclusively unprocessed, low-fat foods. In addition, on fasting days, monks drastically reduce their caloric intake, he writes Daily Mail.

The diet of Greek monks was presented in the book “The Diet of Mount Athos”, written by Richard Storey, Sue Todd and Lottie Storey. Thus, the diet plan aims to eliminate the concept of “diet” and involves, instead, the division of the week into three categories of days: three days of moderation, three days of fasting and one day of feasting.

These days can be changed during each week, so that the diet plan adapts to each person’s lifestyle.

The 3 stages of the “diet of the Greek monk” from Mount Athos

  1. Fasting days – give up dairy products, fish, meat, alcohol, eggs and oil, but eat small portions of fruits, vegetables, nuts, seeds and beans
  2. Days of moderation – allow you to have a healthy Mediterranean diet, with fresh products and a low fat content. Dairy products, olive oil, fish, chicken and eggs can be included in your diet during this period, although sugar, processed foods and red meat are still banned from your menu. Alcohol is even allowed on these three days – even if it’s just red wine, which you should drink in moderation (2 units a day – this is the allowed amount).
  3. Feast day – we can also call it “culinary pampering” – it is exactly as its description sounds: a day when you have no prohibitions, a day when anything is allowed, from red meat to cake, from mojito cocktails to chocolate – even if the authors of the diet recommend a minimum of abstinence regarding the portion size.

Example of a diet menu monk from Mount Athos

The day of moderation


  • muesli with oats (or other cereals) and berries,
  • grated apple or other fresh seasonal fruit,
  • lemon juice, milk / water and hazelnuts or walnuts

Lunch: chicken soup with wholemeal flour pita

Dinner: baked sweet potato with olives, feta cheese and lettuce

Snacks: an apple / a handful of nuts or seeds


Breakfast: grilled grapefruit

Lunch: vegetable soup with a slice of wholemeal bread

Dinner: buttered beans baked with fresh tomatoes and salad.

The buttery bean has large, flattened, white grains with a creamy texture. To make baked beans, choose the beans, cover with cold water and leave overnight. The next day, drain the beans well, place them in a large saucepan, cover with fresh water and sprinkle a little baking soda. Boil the beans, then reduce the heat and simmer for about 35 minutes. Drain, wash with cold water and place in a bowl, cover the dish and bake until the beans are tender. Add hot water, in small amounts, if the beans are dry, and in the last 30 minutes of baking, remove the lid.

Snacks: raw vegetables

The day of moderation

Breakfast: grilled peaches with Greek yogurt

Lunch: carrot and coriander soup

Dinner: chicken mattress with Greek yogurt dressing and a glass of white wine

Snacks: a piece of dark chocolate, raw fruits or vegetables


Breakfast: muesli

Lunch: lentil soup

Dinner: baked potato in shell with Kale cabbage salad and carrots

Snacks: a small bowl of nuts, seeds and berries

Day of release: Anything is allowed, but without exaggerating about the portions

The authors of the regime say that the days can follow in any order, so that the regime is adopted as naturally as possible, without being perceived as a chore.

“Monks are among the healthiest people in the world, with very low cancer rates and almost no cases of Alzheimer’s, and after years of living among them I can say that their diet plays an important role in health. Each time I returned from Mount Athos a few pounds thinner, healthier and in a better tone, but I never felt that I had made an effort or that I had been deprived of anything. We tested the monastic diet on several people to see if it is effective in a modern lifestyle. I lost almost 10 kilograms, everyone lost weight “, Storey explained to the Daily Mail.

The specialist believes that this diet is easier to adopt because it does not involve drastically monitoring your calorie intake.

Source: Doctorul Zilei by

*The article has been translated based on the content of Doctorul Zilei by If there is any problem regarding the content, copyright, please leave a report below the article. We will try to process as quickly as possible to protect the rights of the author. Thank you very much!

*We just want readers to access information more quickly and easily with other multilingual content, instead of information only available in a certain language.

*We always respect the copyright of the content of the author and always include the original link of the source article.If the author disagrees, just leave the report below the article, the article will be edited or deleted at the request of the author. Thanks very much! Best regards!