Remember how eating well used to feel effortless? Fresh vegetables, olive oil, simple home-cooked meals – the Mediterranean way your γιαγιά taught you?
Living abroad, those habits slip away. Different supermarkets, unfamiliar ingredients, busy schedules juggling work and family, stress. Before you know it, you’re eating differently, feeling heavier, disconnected from the food traditions that once nourished you naturally.
I get it – I’ve been living abroad since 2017 too and have faced the same challenges.
You don’t need another restrictive diet. You need to reconnect with the Mediterranean lifestyle that’s already part of who you are – adapted for your reality abroad.
Whether you want to lose weight sustainably, boost your energy, or simply feel good in your body again, we’ll work together to build lasting habits rooted in the Mediterranean way of eating you grew up with.
Sessions available in Greek or English.
Is This Programme For You?
This programme is designed for you if:
✓ You want to lose weight sustainably without restrictive diets or calorie counting
✓ You’ve tried diets that worked temporarily but the weight came back
✓ You feel disconnected from the Mediterranean food traditions you grew up with
✓ You’re tired of feeling tired – you want more energy for daily life
✓ You want to build healthy habits that last, not quick fixes
✓ You’re juggling work, family, and life abroad with little time for complicated meal prep
✓ You want guidance from someone who understands Greek culture and food traditions
✓ You’re ready to commit to gradual, sustainable lifestyle changes (not overnight transformations)
I specialise in working with Greek women who live abroad, but welcome anyone interested in Mediterranean approaches to wellness and weight management.
What To Expect
My approach focuses on reconnecting you with Mediterranean eating principles:
✓ Sustainable weight loss – gradual, realistic, maintainable (not extreme or temporary)
✓ Improved energy levels – stable blood sugar, balanced nutrition, no afternoon crashes
✓ Better relationship with food – no guilt, no restriction, no “good” or “bad” foods
✓ Mediterranean meal patterns – what you grew up with, adapted for life abroad
✓ Cultural connection – Greek recipes and traditions that work with available ingredients
✓ Family meal strategies – feeding yourself well whilst accommodating family preferences
✓ Social eating confidence – navigating restaurants, gatherings, travel without stress
✓ Long-term habits – independence and skills that last beyond our time together
About Weight Loss:
Weight loss is a common goal for this programme, but I approach it differently than diet culture:
What I focus on:
- Building sustainable Mediterranean eating habits
- Understanding hunger, fullness, and satisfaction
- Addressing emotional eating and stress
- Creating realistic routines that fit your life
- Gradual progress that you can maintain
What to expect:
- Gradual weight loss
- Some clients lose weight, some improve body composition whilst maintaining weight
- Results depend on your starting point, consistency, stress levels, sleep, activity, and individual metabolism
- This is NOT a quick-fix programme
I cannot and will not promise specific weight loss amounts or timelines. What I CAN promise is sustainable habits, improved relationship with food, and a return to Mediterranean eating patterns that support your health long-term.
If you want to “lose 10kg in 4 weeks,” this isn’t for you. If you want to create lifelong habits that support healthy weight and wellbeing, this is exactly what you need.
My Approach
Unlike restrictive diets you may have tried, my approach uses:
Mediterranean Diet Principles
Traditional Greek eating patterns rich in vegetables, olive oil, whole grains, legumes, fish, and seasonal foods. The way your γιαγιά ate – simple, delicious, nourishing, sustainable.
Evidence-Based Nutrition
Over 20 years of experience and continuous professional development, including NHS work and private practice. Mediterranean diet is one of the most researched eating patterns for weight management, longevity, and overall health.
No Restriction or Food Rules
No calorie counting. No forbidden foods. No extreme restrictions. Just balanced, sustainable eating that honours both your health and your cultural food traditions.
Cultural Understanding
I understand the challenges of maintaining Greek food culture abroad because I’ve lived them myself since 2017. Greek recipes adapted for local supermarkets, family meal strategies, navigating social eating whilst honouring traditions.
Individualised Support
Your life is unique to you. We’ll create a personalised plan based on YOUR preferences, schedule, family situation, and goals – not a one-size-fits-all diet plan.
Holistic Approach
I address emotional eating, stress, sleep, your relationship with food and your body – not just meal plans. Sustainable change requires addressing the whole picture, not just what’s on your plate.
Long-Term Focus
Building habits you can maintain for life, not temporary diet rules. The goal is independence and confidence in your food choices, not dependence on rigid meal plans.
Programme Options
Option 1: 12-Week Programme (Best For Commitment & Results)
£430 / €515 for complete 12-week programme (save £20/€25)
This structured programme gives you a clear roadmap to sustainable habits:
Month 1: Foundation & Building New Habits (Weeks 1-4)
- Comprehensive assessment of your eating patterns, lifestyle, and goals
- Understanding YOUR relationship with food and what hasn’t worked before
- Quick Start Guide – practical introduction to Mediterranean eating, designed to help you take your first steps with confidence
- Mediterranean Nutrition Essentials guide – your comprehensive reference covering principles, meal building, Greek recipes adapted for life abroad
- Personalised 7-day Mediterranean meal plan – tailored to your preferences, schedule, and available ingredients
- Initial focus areas based on your priorities (weight, energy, family meals, social eating)
- 2 sessions (first session 45 min, second session 30 min)
Month 2: Deepening Habits & Overcoming Challenges (Weeks 5-9)
- Personalised meal plan refinement based on your progress and what’s working for YOUR life
- Meal combinations that support sustainable weight loss and steady energy
- Understanding hunger, fullness, and satisfaction (not just following rules)
- Managing emotional eating, stress triggers, and cravings
- Progress review and plan adjustments
- 2 sessions (both 30 min)
Month 3: Long-Term Success & Independence (Weeks 9-12)
- Consolidating sustainable habits and creating your independence toolkit
- Managing social situations, travel, holidays, and “special occasions”
- Lifestyle integration: stress management, sleep strategies, movement that supports your goals
- Troubleshooting setbacks and creating your maintenance plan
- Clear roadmap for continuing independently
- 2 sessions (both 30 min)
Total: 6 sessions over 12 weeks + continuous support
Option 2: 4-Week Flexible Cycles
£150 / €175 every 4 weeks
Prefer more flexibility? You can work with me in 4-week cycles.
Each 4-week cycle includes:
- 2 sessions (first session 45 min, follow-ups 30 min)
- Personalised meal plans and resources
- Continuous messaging support
- Weekly check-ins
- Full platform access
Continue cycle-by-cycle as long as you need support. Most clients work with this option for 3-6 cycles (12-24 weeks) to establish sustainable habits and see meaningful progress.
Option 3: Maintenance Support (After Completing a Programme)
For clients who have completed the 12-week programme or several 4-week cycles:
- Single Sessions: £70 / €85 per 30-minute session
- 3-Session Package: £195 / €235 (save £15/€18) – use within 4 months
- 5-Session Package: £300 / €360 (save £50/€60) – use within 6 months
Book as needed for check-ins, troubleshooting challenges, or continued accountability.
What’s Included In All Options
Evidence-Based Guidance
- 20+ years of dietetic experience
- MSc Nutrition from King’s College London (distinction)
- BSc (Hons) Dietetics Harokopio University (distinction)
- NHS eating disorders specialist
- Mediterranean diet expertise
- Continuous professional development
Bilingual Support
- Sessions available in Greek or English
- Whichever language you’re more comfortable with
Greek Diaspora Understanding
- Understanding of Greek family dynamics and food traditions
- Realistic strategies for life abroad
- Connection to community of Greek women who live abroad through private Facebook group
Additional Features In 12-Week & 4-Week Programmes:
Comprehensive Platform Access
- Secure video sessions with one-click access
- Messaging between sessions for quick questions and support
- Food and mood journals (optional)
- Progress tracking tools
- Resource library for all your materials
- Weekly check-ins and feedback
- Available on any device (computer, tablet, smartphone)
Personalised Nutrition Support
- Mediterranean meal frameworks tailored to YOUR preferences and lifestyle
- Greek recipes adapted for local supermarkets
- Flexible meal frameworks (not rigid meal plans)
- Strategies for family meals and social eating
- Managing emotional eating and stress-related eating
- Continuous support – you’re never on your own between sessions
Maintenance Sessions Include:
- One-to-one video sessions for troubleshooting and accountability
- Expert guidance when you need it
- Additional resources as required
Note: Maintenance sessions are focused check-ins. For full platform access with messaging, journals, and continuous support, the 12-week programme or 4-week cycles are recommended.
How It Works
Step 1: Free Discovery Call (15 minutes)
Book a no-obligation call where we’ll discuss:
- Your goals (weight loss, energy, reconnecting with Mediterranean eating)
- What hasn’t worked for you before (diet history, challenges)
- Whether Mediterranean approach is right for you
- Which programme option (12-week or 4-week) fits your situation
- Any questions you have about working together
I’ll be honest if I think you’d be better served by a different approach or practitioner.
Step 2: Assessment & Booking
If we’re a good fit, you’ll:
- Receive access to the secure telehealth platform
- Complete a detailed health and lifestyle questionnaire
- Choose your programme option (12-week or 4-week)
- Book your first session
Step 3: First Session (45 minutes)
We’ll:
- Review your questionnaire in detail
- Discuss your eating patterns, lifestyle, and goals
- Create your personalised Mediterranean nutrition framework
- Identify your initial focus areas (weight, energy, family meals, emotional eating)
- Set up your meal strategies and resources
- Establish your action plan for the next 2 weeks
Step 4: Ongoing Sessions (Every 2 Weeks)
Each follow-up session we’ll:
- Review your progress and challenges
- Track changes (weight, energy, habits, confidence)
- Adjust your meal plan as needed
- Troubleshoot any difficulties
- Celebrate wins (new habits, better choices, consistency)
- Set goals for the next 2 weeks
- Keep you accountable and motivated
Step 5: Continuous Support Between Sessions
- Message me anytime via the platform
- Weekly check-ins to track progress
- Quick questions answered promptly
- Optional food journals for accountability
Step 6: Transition to Maintenance (After 3-6 Months)
Many clients transition to monthly check-ins or session packages to maintain their progress long-term.
What You Can Realistically Expect
What I Can Promise:
- Evidence-based nutritional guidance grounded in Mediterranean diet
- Personalised meal frameworks tailored to your life
- Expert support from experienced dietitian
- Honest, non-judgemental approach
- Cultural understanding if you’re Greek
- Continuous support between sessions (in programmes)
- Clear communication about your progress
What Varies By Individual:
⚠ How quickly you see weight changes
⚠ How much weight you lose (if weight loss is your goal)
⚠ Which strategies work best for you
⚠ How long you need support
⚠ Your individual metabolic response
⚠ Impact of stress, sleep, and life circumstances
Typical Client Experiences (Varies by Person):
Many clients report within the first 4-8 weeks:
- Improved energy and reduced afternoon fatigue
- Better understanding of hunger and fullness
- More consistent eating patterns
- Less guilt around food choices
- Gradual weight loss or changes in how clothes fit
- Better digestion and reduced bloating
- Feeling more in control around food
Within 3-6 months, many clients experience:
- Sustainable weight loss (for those with weight goals)
- Significantly improved relationship with food
- Confidence making Mediterranean food choices in any situation
- Reconnection with Greek food traditions
- Sustainable eating habits they can maintain long-term
- Better overall energy and wellbeing
- Independence in food choices
However, individual responses vary greatly. I will never promise specific weight loss amounts or timelines. Sustainable change takes time, consistency, and patience.
Who This Programme Is Not For
This programme may not be right for you if:
✗ You’re looking for quick fixes or extreme weight loss promises
✗ You want to be told exactly what to eat without understanding why
✗ You’re not ready to commit at least 3 months to see meaningful change
✗ You expect guaranteed specific weight loss amounts or timelines
✗ You’re not willing to address emotional eating or stress
✗ You want rigid meal plans you can follow without thinking
✗ You’re looking for the “fastest” way to lose weight (not the most sustainable)
I’ll be honest in our discovery call if I think another practitioner or approach would serve you better.
Frequently Asked Questions
“Can the Mediterranean diet really help with weight loss?”
Yes. Mediterranean diet is one of the most researched eating patterns for sustainable weight loss and overall health. Unlike restrictive diets, it’s:
- Rich in vegetables, whole grains, legumes, fish, olive oil
- Naturally satisfying (not leaving you hungry)
- Flexible and enjoyable (no rigid rules)
- Sustainable long-term (not temporary)
- Culturally familiar if you’re Greek
Research shows Mediterranean diet supports:
- Gradual, sustainable weight loss
- Improved metabolism
- Reduced inflammation
- Better heart health
- Longevity and quality of life
But it’s not a quick fix. Sustainable results take time and consistency.
“Will I lose weight with this programme?”
Weight loss depends on many factors: your starting point, consistency, stress levels, sleep quality, activity levels, metabolic health, and how your body individually responds.
Most clients who focus on weight loss see gradual progress when they’re consistent with habits. Some lose more, some less. Some focus on body composition changes rather than scale numbers.
I focus on building sustainable habits, not chasing rapid weight loss. The goal is change that lasts, not temporary results.
I cannot and will not promise specific weight loss amounts or timelines.
“How is this different from other weight loss programmes?”
Most weight loss programmes use:
- Calorie counting and restriction
- “Good” vs “bad” food rules
- Meal replacements or shakes
- Extreme rules you can’t maintain
- One-size-fits-all plans
My approach:
- Personalised to YOUR life, preferences, and cultural background
- Addresses emotional eating and your relationship with food (not just what you eat)
- Uses familiar foods and traditions (Mediterranean/Greek eating)
- Sustainable and flexible (not rigid rules you’ll abandon)
- Based on 20+ years clinical experience, not diet industry trends
- Ongoing support and accountability (not one-off advice)
“Do you provide a strict meal plan?”
No. I provide personalised Mediterranean meal frameworks and guidance, but nothing rigid. I teach you principles so you can make good choices in any situation – at home, restaurants, family gatherings, travel.
The goal is independence and confidence, not dependence on meal plans. You need skills that last for life, not rules you follow temporarily.
“I’m not Greek – can I still work with you?”
Absolutely! Whilst I specialise in Greek diaspora women, I welcome anyone interested in Mediterranean approaches to wellness. The principles work for everyone, and Mediterranean diet is one of the most researched eating patterns for health and weight management.
Sessions can be in English, and Mediterranean diet adapts beautifully to any cultural background.
“I’ve tried everything and nothing works – how is this different?”
If previous diets haven’t worked long-term, it’s usually because they were:
- Too restrictive (unsustainable)
- Didn’t address emotional eating
- Didn’t fit your real life
- Focused on willpower, not habits
- Treated food as enemy, not nourishment
Mediterranean eating is different because:
- It’s sustainable (not temporary)
- It addresses WHY you eat, not just WHAT you eat
- It’s flexible enough to fit your actual life
- It builds habits, not reliance on willpower
- It reconnects you with food traditions you already know
We’ll also discuss what specifically hasn’t worked for you before, so we don’t repeat the same patterns.
“How do I know if I should choose 12-week or 4-week option?”
In our discovery call, we’ll discuss which option fits you best:
12-Week Programme is best if:
- You want clear structure and commitment
- You’re ready to invest in comprehensive support
- You prefer knowing the full journey upfront
- You want slightly better value (save £20/€25)
4-Week Cycles are best if:
- You prefer more flexibility
- You’re not sure about long-term commitment yet
- You want to try it out before committing to 3 months
- Financial flexibility matters more than small savings
Both options provide the same quality support – it’s about what fits your situation.
“What if I need to cancel or reschedule sessions?”
Please give 24 hours’ notice to reschedule. Sessions cancelled with less than 24 hours’ notice may be charged.
I understand emergencies happen – just contact me as soon as possible and we’ll work something out.
“What happens after the 12-week programme?”
Many clients transition to:
- Monthly check-in sessions (£70/€85 per session) for ongoing accountability
- Session packages (3 or 5 sessions) to use as needed
- Full independence with occasional check-ins
- Return as needed when life circumstances change
Some clients continue working together for 6-12 months to solidify habits before moving to full independence.
“Do you help with meal planning for families?”
Yes! Many clients struggle with balancing their own health goals with family meals. We’ll work on:
- Mediterranean meals that work for the whole family
- Strategies when family members have different preferences
- Quick, practical meals for busy schedules
- Getting family on board without forcing change
Ready To Get Started?
Client Testimonials
“I’d tried every diet out there and always gained the weight back. Maria helped me understand why – I needed habits I could maintain in the long run, not another quick fix. Through Mediterranean eating, I gradually lost and feel more energetic than I have in years. The best part? I don’t feel hungry or guilty anymore. Maria’s approach is holistic, culturally sensitive, and actually works long-term.”
— Eirini K., 38, Glasgow
“After years of trying different diets, I was sceptical, but Maria’s approach was completely different. She helped me get my diet in order – without feeling deprived or having a bland diet. I lost 11kg over 5 months and finally have eating habits I can sustain. Maria’s practical, non-judgmental approach made all the difference. Highly recommend!”
— Dimitris P., 42, Zurich
Disclaimer: These testimonials reflect the personal experiences of individual clients. Results vary based on each person’s symptoms, lifestyle, and stage of hormonal transition. Nutrition support is tailored, and outcomes are not guaranteed.
Ready To Reconnect With Mediterranean Eating?
Looking for something different?
Explore my other programmes:
- Perimenopause & Menopause Support Programme – for symptom relief, hormonal balance, and overall wellbeing
- PCOS Nutrition Programme – for hormonal balance and PCOS symptoms
- Fertility & Pregnancy Programme – for conception and pregnancy support
Still have questions?
Contact me:
📱 WhatsApp: +447379130860
📧 Email: hello@yourgreekdietitian.com
📞 UK: +447379130860 | 📞 Greece: +306982207791
Your Greek Dietitian Online