Top 7 Breakfasts for the Mediterranean Diet

So you are ready to start the Mediterranean Diet? That's awesome! The Mediterranean Diet can absolutely optimize your health and weight.

Step one, you've got to figure out what to eat. 

Each meal you eat should stick closely to the principles of the Mediterranean Diet. Ideally in the morning, you are eating meals full of protein, fiber, healthy fat, and nutrients. If you are careful to start your day with balanced blood sugar, you won't find yourself diving into a plate of doughnuts mid-morning or mid-afternoon.   

Breakfast can be super quick and easy or you can spend more time to make things elaborate. Whatever works for your morning. 

Here are some of our favorite breakfast ideas: 


1. Greek Yogurt Parfait: Layer plain Greek yogurt with fresh berries, a sprinkle of nuts or seeds, and a drizzle of honey or a dollop of fruit preserves. This combination provides protein, fiber, and healthy fats. We love to top it with cinnamon too for an extra boost of anti-inflammatory herbs. 

2. Vegetable Omelet: Make an omelet with eggs or egg whites. Load it up with sautéed vegetables such as spinach, tomatoes, bell peppers, and onions. Add some feta cheese for extra flavor. We recommend you add vegetables to your omelet rather than meat (like ham or bacon) so that you get extra fiber and nutrients. Breakfast can be a great time to squeeze in some extra veggies. This meal is full of fiber and protein. A Frittata we Love

3. Whole Grain Toast with Avocado and Smoked Salmon: Top whole grain toast with mashed avocado, a few slices of smoked salmon, and a squeeze of lemon juice. This option provides healthy fats, protein, and fiber. Try Ashley's favorite breakfast here

4. Overnight Chia Pudding: Chia pudding is a terrific make-ahead meal. Mix chia seeds with your choice of milk (such as almond or oat milk). Stir very well and let it sit overnight. In the morning, top it with fresh fruit, nuts, and/ or a drizzle of honey for a nutritious and satisfying breakfast. Chia is an incredibly health-promoting food. Chocolate Chia pudding recipe HERE and Berry Chia Pudding HERE

5. Fruit and Nut Smoothie: Blend together a combination of your favorite fruits and/or veggies (such as berries, banana, or mango and/or spinach), Greek yogurt, a handful of nuts, and a liquid of your choice (water, milk, or almond milk). This refreshing and nutrient-rich smoothie has plenty of protein (from the Greek yogurt) and fiber (from all those fruits) to keep you full all morning. Check out our Guide on Making the Perfect Smoothie.   

6. Mediterranean Breakfast Bowl: This is a great savory option. Combine cooked quinoa or brown rice with cherry tomatoes, cucumbers, olives, feta cheese, fresh herbs (such as parsley or mint), and a drizzle of olive oil and lemon juice. This bowl is packed with fiber, protein, and the flavors of the Mediterranean.

7. Spinach and Feta Egg Muffins: Prepare a batch of mini egg muffins with chopped spinach, feta cheese, and diced tomatoes. Bake them in a muffin tin and have them ready for quick breakfasts throughout the week. This is another great make ahead option! Our favorite recipe HERE


Remember that this list is to inspire you and give you some ideas. Feel free to customize these breakfast meals based on what you like to eat. Maybe try something new! 

If you need more breakfast inspiration, check out our Breakfast Recipe Book. Recipes include super quick and easy and make ahead for grab-and-go options. All follow Mediterranean Diet principles to optimize your health and your waistline. These are family-friendly, delicious, healthy breakfasts!

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