Agoge Diet

Healthy food high in protein

What is the Agoge Diet?

The agoge diet consists of three meals per day, plus snacks, and it lasts four months. During those four months, you are supposed to eat whatever you want, whenever you want. You are allowed to drink water, tea, coffee, milk, wine, beer, etc., but no alcohol!

You must eat five times a day, including breakfast, lunch, dinner, supper, and snacks. Breakfast includes porridge, bread, cheese, olives, honey, yogurt, eggs, and fruit. Lunch includes meat, fish, vegetables, beans, lentils, nuts, seeds, olive oil, vinegar, lemon juice, salt, pepper, and spices. Dinner includes soup, salad, pasta, rice, potatoes, and vegetables. Supper includes meat, fish, vegetable, chicken, lamb, pork, and beef. Finally, there are snacks, usually consisting of nuts, dried fruits, and cheese.

What is Agoge ?

The agoge was a tough educational and training program that was required of all Greek males. It was designed to toughen up the young men, teach them how to fight, and make sure they didn’t become too attached to family life.

In ancient Greece, the agoge began at age 7 and lasted about 10 years. During those formative years, children spent much of their time outside playing sports, practicing music, learning archery, and developing skills like wrestling and swimming.

But, while the agoge taught young men how to train physically, it also taught them how to think. They learned about teamwork, discipline, loyalty, and courage.

Athletic competitions’ competitive nature promoted hard work and excellence, but it is believed that the main purpose of the agoge was not to develop athletic prowess; rather, it was to instill in young Greeks a sense of Spartan identity, one that emphasized duty to the state above all else.

Discipline and Toughness

The Spartans were known for their discipline and toughness. They were also known for their brutality. One of the most notorious events in Greek history involved the training of young Spartan warriors.

In a practice called the agoge, boys aged 7-14 were forced into grueling physical exercises designed to toughen them up. Some of those exercises included running barefoot over sharp rocks, eating raw meat, sleeping outdoors without shelter, and being beaten by older boys.

Some historians believe that the agoge was meant to instill fear in younger children. Others say it was a way for Sparta to weed out weaklings. Either way, the goal was to turn boys into hardened soldiers.

fit spartan warrior
Follow the Agoge Diet and you might just come out looking like this Spartan warrior!

Agoge Diet

Regardless of how it got started, the basic premise behind the diet is similar across the board. You simply cut out grains and starches like bread, pasta, rice and potatoes. Instead, you focus on lean meats such as fish, chicken, turkey and beef. Vegetables are allowed, but they must be cooked without oil or butter.

You’re encouraged to drink plenty of water and avoid sugary drinks. But don’t worry; the diet doesn’t prohibit coffee, tea or alcohol.

What are the benefits of Following agoge diet?

The gogé diet is one of the most popular diets among men today. This diet is based on ancient Greek lifestyle which encourages people to live healthy and active lives. In fact, this diet is considered to be the best way to lose weight quickly without having to starve yourself.

This diet plan consists of three phases; each phase is designed to help you achieve different goals. Let us discuss about those phases briefly.

Phase 1 – Phase 1 is the initial stage of this diet plan. Here, you can easily burn fat and shed off excess pounds. During this phase, you need to eat lots of vegetables and fruits. You must avoid eating meat, eggs, dairy products, bread, pasta, etc.

Phase 2 – After completing phase 1, you move to phase 2 where you start losing weight slowly. During this phase, your focus will shift towards protein rich foods like fish, poultry, beans, nuts, seeds, etc. Also, consume less carbohydrates and increase your intake of fiber.

Phase 3 – Finally, you reach the final phase of this diet plan, where you need to lose even more weight. During this phase, focus on consuming low carb, high protein meals. Moreover, do cardio exercises regularly to boost metabolism and maintain energy levels throughout the day.

According to the research results, low carb diets usually help to lose weight, it reduces the risk of stroke, and heart attack.

Other benefits include an increase in cardio vascular fitness, to have a good self esteem and self confidence.

4 Pillars of the Agoge Diet


We know what we want our members to do. So we offer programs like Fit Club and Personal Training that help people reach those goals. But there’s another important part of health that goes beyond physical activity. When you exercise, you strengthen the mind and make yourself stronger both mentally and emotionally. You gain confidence and learn how to deal with life’s challenges. And you’ll find that it’s easier to handle stress and anxiety because you’ve built up some resilience.

That’s why we call it pillar one of wellness. Pillar one includes things like eating well, getting enough sleep, managing your emotions, and staying active. All of these elements work together to build a foundation of strength and resilience.


In our second pillar, we focus on helping you develop discipline. You don’t want to just do something because you think you ought to – you want to do something because you love yourself enough to stick to your plan.

We know it’s going to take work. But here’s what we’ve learned about building real discipline over the years:

1. If you really want to change, you have to make a commitment to changing.

2. Commitment requires accountability.

3. Accountability requires structure.

4. Structure requires consistency.

5. Consistency requires repetition.


Beliefs are powerful things. They shape who we are and what we do. And they’re often difficult to change. But when we understand why we believe something, it becomes easier to let go of those old, limiting thoughts and embrace new ones.

In the upcoming 30-day challenge, we’ll help you reprogram your belief system and set you on a path toward living a healthier, happier life. You’ll learn how to identify the three pillars of belief — physical, emotional, and mental — and transform each one into a positive force in your life.


We are the Agoges, and our goal is simple: help people live happier lives. We do this by focusing on what makes us happy and spreading positivity. If you’re looking for a place where you feel comfortable being yourself, then come join us!

Agoge Diet Recipes and Allowed Foods

Below are the main allowed foods on this diet as well as links to some Agoge Diet Recipes – which may be suitable depending on how strictly you wish to follow the diet.

foods high in protein
High protein foods are central to the Agoge Diet.


Pork – Check out our pan seared pork chops recipe

Chicken – See our Chicken and Broccoli Recipe, our Chicken Tenders Recipe and our Ground Chicken information

Fish – See our oven fried fish recipe


Beef – Traegar Smoked Country Ribs Recipe

Fruit & Nuts












Grains & Legumes



Green Peas

The Agoge Diet Recipes

Depending on how closely you want to follow this diet, here are some recipes that may be suitable:

Pan Seared Pork Chops

The Rules

Basically every meal you should be eating lean protein such as fish, chicken or egg whites. You should also include a large amount of vegetables at each meal. You can cheat and eat items outside the allowed foods, but it must be within 2-3 hours of doing strenuous exercise. Finally, half your fat intake should be healthy fats such as almonds, extra virgin olive oil and fish oil.

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About The Author

Hi I'm James. I love to research recipes and experiment changing them up to create something unique and delicious. Bonus points if it's healthy and I can actually get my four kids to eat it. Game on.

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