7 Mediterranean Breakfast Diet You Can't Miss!

mediterranean diet

mediterranean diet

Updated on 7/17/2024
Martin AlvarezBy Martin Alvarez
Nutritionist/Dietitian Professional Guide
Learn More about Martin Alvarez

It's very easy to fall into a breakfast routine when trying to stick to a specific dietary plan.

Because the Mediterranean breakfast diet emphasizes consuming a large number of fruits, vegetables, whole grains, and foods such as nuts, seeds, and fish, it is possible to prepare a wide range of breakfast dishes that are both flavorful and satisfying.

Following the Mediterranean diet, predicted to be the perfect diet of 2021, Insider collaborated with nutritionists and dietitians to determine which foods are the healthiest and most beneficial to consume for breakfast.

Try Spreading Peanut Butter And Banana Slices On Toast To Make A Quick And Entertaining Breakfast.

mediterranean diet

mediterranean diet

Choose bread that has all the grains

This quick and easy lunch requires no cooking and can be assembled minutes before being consumed on the fly.

"White bread doesn't contain as much fiber and vitamins as whole-grain bread, so switching to whole-grain bread is a great way to prevent yourself from hunger in the middle of the morning. The peanut butter provides those excellent, good fats in addition to the protein, and the banana will contribute some sweetness in addition to extra fiber and potassium. "Insider spoke with Laura Yautz, a certified dietitian who is also the proprietor of Being Nutritious.

One More Choice Is A Whole-Grain English Muffin Topped With A Spread Made Of Beans And Greens.

mediterranean diet

mediterranean diet

Fill your English muffin to the brim with several healthy toppings

The Mediterranean diet recommends eating an English muffin topped with various potent ingredients as another simple breakfast option.

Kautz suggested spreading bean spread over a whole-grain English muffin before adding a handful of potassium-rich spinach and an egg that had been poached.

"Here, hummus, black-bean dip, or white-bean dip of any variety will do the trick. It will bring the sandwich closer, turning it into a complete meal. Its taste is somewhat salty and sour, and it packs a powerful nutritional punch, making it an excellent substitute for cheese, which should only use in small amounts, "...she stated.

If you poach the egg instead of frying it, you can cut down some extra calories that other cooking techniques could contribute.

If You're Short On Time And Still Want A Breakfast Packed With Protein, Plain Greek Yogurt With A Few Berries Is A Great Option.

mediterranean diet

mediterranean diet

A little honey can do the trick if you want it to be sweet. 

"Because it is more thoroughly strained than conventional yogurt, Greek yogurt naturally contains more protein than the latter. Yogurt also has a high concentration of probiotics, which are beneficial bacteria that play an essential role in various body processes. "Katie Hughes, a qualified dietitian, shared her thoughts with Insider.

Honey can be drizzled on top in a skinny layer if more sweetness is desired. And if you want your snack to have even more of a crunch, consider adding some ground flaxseed. Because it is high in omega-3 polyunsaturated fatty acids, which are essential for reducing inflammation in the body, it contains a lot of them.

According to Hughes, "I usually advocate ground flaxseed meal as opposed to ordinary flax seeds since they are absorbed better in the body." 

You Can Get Some Protein In The Morning By Eating Almonds Or Almond Butter, Which Is A Healthy Way To Start the Day.



From breakfast to supper, meals in the Mediterranean region often include almonds as a popular snack and component throughout the day. 

Protein, fiber, and healthy fats found in almonds work together to create a satisfying and refreshing snack that can help you feel content.

Christy Brissette, who is a registered dietitian and the president of 80 Twenty Nutrition, told Insider that almond butter is perfect for drizzling over whole-grain pancakes, waffles, and fruit. "Slivered or sliced almonds are a delicious addition to your oatmeal, cereal, granola, muesli, yogurt, ricotta, or whole-grain muffins," Brissette said. "Almonds are a great source.

Eggs Are The Quintessential To Eat For Breakfast In The Mediterranean Diet.

mediterranean diet

mediterranean diet

Experiment with different ways to prepare eggs.

You can add eggs, which are high in protein, to your Mediterranean breakfast by either poaching one and placing it over smoked salmon toast or scrambling them with feta cheese, tomatoes, and other Mediterranean ingredients.

"Another piece of advice I picked up in the Mediterranean was to consume the egg yolks. The fat in egg yolks makes you feel fuller for longer. Choline, an essential ingredient for brain function that also plays a role in the delivery of nutrients to other body parts, may be found in plenty in egg yolks, "Brissette stated. “There aren't any omelets made using egg whites in this restaurant. The Mediterranean diet places emphasis on unprocessed, whole foods.”

Avocados Include Good Fats, Which Might Help You Feel Full Longer After Eating Them.

mediterranean diet

mediterranean diet

Toast a piece of whole grain toast to go with the avocado.

Although avocados did not originate in the Mediterranean region, they contain monounsaturated fat, the same fat found in olive oil. These fats may have some positive effects on heart health and may also help people feel fuller for longer.

According to Brissette, "Avocados are a decent source of fiber at [about] three grams per serving" (which is equivalent to one-third of an avocado that is medium in size). “Fiber also helps you stay full and helps keep your blood sugar levels constant, all of which are vital to maintaining a steady weight, mood, and energy level.”

While cutting an avocado in half and eating it with a spoon is a perfectly acceptable alternative, you may also use avocados in savory porridge, baked eggs, and smoothies.

A Whole-Grain Bagel Topped With Hummus And Cucumber Provides An Additional Option For A Filling Morning Menu.

mediterranean diet

mediterranean diet

Typical hummus made in Syria

A serving of hummus may make you feel more satisfied. 

According to Kautz, combining plant-based proteins and total carbohydrates creates a satisfying and nutritious supper that will keep you going till lunch.

She suggested spreading hummus on a whole-grain mini bagel and adding cucumber slices for texture and taste.

"Healthy fats, like those found in hummus, will keep you feeling fuller for a more extended period. Cucumbers are used in this dish to increase the amount of daily vegetable consumption, "...she stated. Because most individuals don't eat enough, including them in breakfast is an excellent way to address this problem.