Meal plan · PDF · 1 page
7-Day Ikarian Meal Plan
A full week of traditional island meals, from breakfast to dinner, with simple daily and weekly targets and tips from the island.
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Fasting · PDF · 1 page
Plant-Based Fasting Week
Seven days of fully plant-based meals inspired by the Greek Orthodox fasting tradition, with tips for getting enough protein.
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Shopping · PDF · 1 page
Ikarian Shopping List & Pantry Guide
A tick-box list of everything you need to cook the Ikarian way, plus how to shop well on a budget.
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