The Mediterranean diet focuses on consuming fruits, vegetables, seeds, whole grains, and nuts with a lower proportion of meats compared to the typical American diet. With that being said, there are many delicious and sustainable options for your breakfast meals. Whether you prefer savory or sweet, below are a few options that can be added to your morning diet.
Greek Yogurt and Berries
Plain Greek Yogurt is rich in probiotics which can help maintain a healthy gut. Adding berries as well as a drizzle of honey will add some sweetness and keep you full when you are in a hurry!
Avocado Toast
A piece of whole-grain toast topped with avocado and an egg will provide you with a rich, filling breakfast. Packed with protein, healthy fats, and fiber, this combination is a go-to in the Mediterranean diet.
Peanut Butter and Banana Toast
Do you crave sweets in the morning? This option will satisfy your sweet tooth while keeping you full throughout the morning. The whole grain toast, peanut butter, and banana will provide you with proteins, healthy fats, potassium, and fiber.
Egg Frittata
Made in a large pan or skillet, a Frittata is a nutrient-packed breakfast. While the base is always eggs, you can really add whatever you are craving. Some options include spinach, tomatoes, onions, potatoes, and peppers.
Smoothie
This is a great option when you are on the go! With endless combinations, you can use ingredients such as plain Greek yogurt, mixed berries, bananas, spinach, plant-based protein powder, almond milk, and so much more.
Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.