Best Mediterranean Diet Breakfast Recipes (2024)

FAQs

What is the best breakfast to eat on a Mediterranean diet? ›

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.

Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.

Absolutely to all three! Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.

Consider combining whole grains, fruit, yogurt and vegetables. For example, you can have whole grain toast with tomato slices, apple slices dipped in peanut butter and yogurt. Although the Mediterranean diet focuses on reducing dairy, it is allowed on a limited basis.

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.

Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea. One glass of red wine is also permitted in this diet.

Egg yolks. Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.

A Greek breakfast may involve eggs, some pork product, quality bread from a bakery, an array of jams, honey, Greek cheeses, olives, phyllo pies (both savory and sweet), fruits, yogurt, fresh squeezed juices and coffee or tea. This is a general offering but when you factor in regional dishes, the options break open.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

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?

What is not allowed on a Mediterranean diet? ›

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.

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

Is sourdough bread allowed on the 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. You can enjoy these crispbreads on their own or use them as a base for a Hummus, Feta & Bell Pepper Cracker.

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].

Whole grains are high in fiber and have less effect on blood sugar and triglyceride levels than refined, processed grains like white bread and pasta. Whole grains also keep the stomach full longer, making it easier to control hunger. Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts.

Peanuts and peanut butter play an important role in the Mediterranean Diet.

Choose Lean Proteins: Focus on fish and poultry over red meat. Include beans, nuts, and other plant-based proteins. Moderate Wine Intake: If you consume alcohol, switch to wine and drink in moderation. Stay Active: As the study suggests, coupling the diet with regular physical activity yields better results.