22 Easy Three-Step Mediterranean Diet Breakfast Recipes (2024)

FAQs

What is a typical Mediterranean breakfast? ›

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

Oatmeal is a safe option that can be dressed up for breakfast to make it better. Try adding a variety of nuts and fruit to improve the taste of plain oatmeal.

There are hundreds of options in the grocery store, but cereals such as bran flakes, shredded wheat, or those that contain some dried fruits can be good choices, she said. It's important to check the nutritional label, she said, because some cereals contain a lot of added sugar.

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

This is a common question we are asked, and yes, popcorn is absolutely included on the Mediterranean diet. Popcorn is a whole grain which means it contains more fiber and minerals than refined grains. If you want to include popcorn in your diet, here are a few things to keep in mind: Pay attention to portion sizes.

Many people wonder whether you can eat potatoes on the Mediterranean diet. It's recommended by experts that you prioritize non-starchy vegetables like dark leafy greens, bell peppers and broccoli among others. But you can definitely enjoy starchy options like potatoes in moderation on a Mediterranean diet.

Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.

Wasa Sourdough Whole Grain Crispbread

Whole grains are an important part of the Mediterranean diet, and these crackers are a delicious option.

What kind of chips can you eat on Mediterranean diet? ›

Plentils Garlic and Parmesan Lentil Chips

These chips are made from lentils, a high-protein bean-like plant that is a big part of Mediterranean eating. For those avoiding gluten, this crunchy snack is gluten-free and is also free of dairy. For a heartier midday snack, try pairing them with hummus.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts. Sweets: Eat sweets less often – use fruit as your dessert. Red Meat: Lean red meats (beef, pork, lamb and veal) can be eaten 3-4 times per month.

Traditional Greek breakfast consists of bread, cakes, fruit, and yogurt with various ingredients. This is an excellent way to begin the Greek Food adventure! Eggs have been a favorite breakfast option since the ancient ages, so unsurprisingly, they remain trendy today.

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

The concept combines different aspects of Mediterranean food to create a well-rounded breakfast. Popular combinations include a hot drink like coffee, a greek-inspired salad with tomato, cucumber, olives, bell pepper, feta, and staple protein such as chicken or lamb meat.

1.To get the most out of your breakfast toast, be sure to use a hearty and healthy bread like an organic whole grain or whole wheat bread. One slice is often enough if you're eating quality nutrition-packed bread. If you don't want to use bread, make sweet potato toast as an alternative!