Eating out / Greek & Mediterranean

What I'd Order at a Greek Restaurant to Lose Weight

Mediterranean menus are full of great fat loss meals. Grilled meat, salad, olive oil, lemon.

John Schaefer, fat loss coach for 27 years · Updated October 2026

Type your goal weight and every order below shows how much of your calories and protein it covers. Same math I use with clients: goal weight x 12 for calories, goal weight x 0.7 for protein.

What do I order?

Tell me where you're eating and your goal weight. I'll tell you exactly what to get, with the calories and protein.

Want me to email you your numbers? Your calories, protein, carbs and fats for your goal weight, plus this page so you have it at the table.

Answers are estimates from published nutrition data, not medical advice.

What I order

Grilled octopus plus lamb chops

Lunch style

Share both, add a horiatiki salad

750calories60gprotein

For a 150 lb goal: 42% of your calories and 57% of your protein for the day.

Souvlaki with pita and tzatziki

Carb meal

Your carb meal, one pita

800calories50gprotein

For a 150 lb goal: 44% of your calories and 48% of your protein for the day.

Chicken or pork souvlaki plate

Lunch style

How I order it, the calories and the protein are in the Eating Out Playbook, along with 60 other chains and 25 kinds of restaurants.

See the Playbook ($7) →

The move: Hummus is great, but it's the pita that runs away. Ask for cucumbers to dip.

Skip these

Pita basket with hummus700 cal
Moussaka900 cal
Spanakopita450 cal

Drinks: Dry white or rose is about 120 calories a glass.

Estimates for a typical restaurant portion in the US. Treat them as a close guide.

How I fit any restaurant into the day

Protein firstEat the protein, then the vegetables and fats, then the carbs. You're satisfied before the bread matters.

One carb meal a dayBread, rice, pasta, potatoes, fries. Keep the big carb hit to one meal. On a night out, that's dinner.

Zoom out to the weekFat loss runs on your weekly average. One dinner out is easy to absorb when the rest of the week is steady.

The Eating Out Playbook

Every restaurant you go to, already figured out.

60 chains and 25 kinds of restaurants, including every greek & mediterranean spot. Search the place you're going, pick an order, and see how it fits your goal weight before you sit down. Works on your phone, $7 one time.

Get the Playbook Free: my numbers

Quick answers

What is the healthiest thing to order at a Greek Restaurant?

Grilled octopus plus lamb chops: Share both, add a horiatiki salad. Around 750 calories and 60g of protein.

What should I skip at a Greek Restaurant when I'm losing weight?

Pita basket with hummus (700 calories), Moussaka (900 calories), Spanakopita (450 calories).

What about drinks?

Dry white or rose is about 120 calories a glass.