The Mediterranean diet emphasizes whole, unprocessed foods, and a nutritious
breakfast plays a significant role in this healthy eating pattern. Some examples
of a nutritious Mediterranean-style breakfast are:
1. Greek Yogurt Parfait: Layer low-fat Greek yogurt with mixed berries, chopped
nuts, and a drizzle of honey or a sprinkle of cinnamon.
2. Whole Grain Toast with Avocado: Top whole grain bread with mashed avocado, a
squeeze of lemon juice, and a sprinkle of black pepper and sea salt.
3. Omelette with Vegetables: Prepare an omelette using 2-3 eggs, and add a
variety of colorful vegetables such as spinach, bell peppers, tomatoes, and
onions. You can also incorporate feta cheese or herbs like parsley or basil.
4. Overnight Chia Pudding: Mix chia seeds with your choice of milk (almond,
coconut, etc.), a touch of honey or maple syrup, and let it rest overnight. In
the morning, top with sliced fruits, shredded coconut, or nuts.
5. Smoked Salmon and Whole Grain Bagel: Spread a thin layer of cream cheese on a
whole grain bagel and top it with slices of smoked salmon, red onion, capers,
and fresh dill.
6. Mediterranean-style Smoothie: Blend unsweetened almond milk or Greek yogurt
with spinach or kale, banana, mixed berries, a spoonful of nut butter, and a
sprinkle of flaxseeds or chia seeds.
Remember that portion size and personal preferences may vary, so adjust the
quantities and toppings based on individual needs and tastes.