Home Healthy Food 20 Mediterranean Weight-reduction plan Breakfast Recipes – A Couple Cooks

20 Mediterranean Weight-reduction plan Breakfast Recipes – A Couple Cooks

20 Mediterranean Weight-reduction plan Breakfast Recipes – A Couple Cooks


Attempt these Mediterranean eating regimen breakfast recipes, scrumptious and vibrant methods to start out the day impressed by this heart-healthy strategy to eat! Gasoline your day with contemporary flavors and feel-good elements.

Mediterranean diet breakfast recipes

Need to begin your day with the Mediterranean eating regimen? We, Sonja and Alex, are married cookbook authors and specialists within the Mediterranean model of consuming and residing. This eating regimen has been known as one of many healthiest on the planet, specializing in complete meals elements and plenty of fruit and veggies. Fortunately, it’s additionally an extremely scrumptious and satisfying strategy to eat: we all know from expertise!

However the right way to begin the day with this philosophy? We’ve researched the perfect Mediterranean eating regimen recipes to leap begin your morning.

What’s the Mediterranean eating regimen?

The Mediterranean eating regimen has been known as one of many greatest diets on the planet in keeping with US Information and World Report. This fashion of consuming and residing derives from the international locations that border the Mediterranean Sea, like Italy and Greece. It’s not a strict eating regimen, however extra at set of tips. Right here’s how the Mayo Clinic defines the Mediterranean eating regimen:

  • Day by day consumption of greens, fruits, complete grains and wholesome fat (like olive oil)
  • Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
  • Reasonable parts of dairy merchandise
  • Restricted consumption of purple meat and added sugar

Mayo Clinic stresses that the Mediterranean eating regimen is plant-based, not meat based mostly. Why eat this fashion? In keeping with a examine by The American Journal of Drugs, “the Mediterranean eating regimen is arguably the best-studied and most evidence-based eating regimen to stop not solely heart problems, but in addition different persistent illnesses, because it has change into the usual for wholesome consuming.”

What does a Mediterranean eating regimen breakfast appear to be?

On the subject of a Mediterranean eating regimen breakfast, this strategy to eat focuses on complete grains, fruit and veggies, and nuts and seeds. It’s a stark distinction to the standard dairy, eggs, meat, and sugar present in an American-style breakfast. Per the Cleveland Clinic, here’s what breakfast meals for the Mediterranean eating regimen ought to appear to be:

  • Complete grains like oats, quinoa, barley, and so forth. Prioritize complete wheat or complete grain bread.
  • Vegetables and fruit
  • Nuts and seeds
  • Yogurt sparsely
  • Milk and pure or mild cheeses sparsely, like cottage cheese, ricotta (per the Cleveland Clinic and Mayo Clinic)
  • Eggs sparsely (1 egg per day)
  • Olive oil (as an alternative of butter)

You’ll discover there is no such thing as a point out of bacon or sausage right here, which might be widespread in American breakfasts. Eggs and dairy needs to be eaten at a minimal: ensure that to stability them with what you eat in the remainder of the day!

It’s all in regards to the life-style.

The Mediterranean eating regimen is all in regards to the life-style. This consuming philosophy originated based mostly on the longevity of individuals within the Mediterranean, and researchers noticed extra than simply consuming habits. So, merely consuming Mediterranean eating regimen breakfast recipes shouldn’t be all there may be to it! Right here’s what’s essential along with meals:

  • Keep energetic and train often.
  • Keep away from smoking.
  • Cut back the quantity of stress in your life-style.
  • Actively take part in group: be invested and engaged within the individuals round you.

For instance, it’s possible you’ll wish to eat meals with individuals in your group. Or, share this record of Mediterranean eating regimen recipes with others so you possibly can every prepare dinner them in your separate houses. And now, let’s get to the recipes!

20 Mediterranean eating regimen breakfast recipes


clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfb fb iconprint print iconsquares squares iconcoronary heart coronary heart iconcoronary heart strong coronary heart strong icon


This breakfast quinoa bowl is a hearty and wholesome Mediterranean eating regimen breakfast recipe! Load up this complete grain with tasty toppings.

For the quinoa

  • 2 cups cooked quinoa (not dry!) 
  • ½ cup milk of selection (dairy or oat milk for vegan)
  • 1 teaspoon floor cinnamon
  • 2 tablespoons maple syrup
  • ⅛ teaspoon kosher salt

For the toppings

  • Recent berries (we used blueberries and raspberries)
  • Sliced almonds
  • Coconut flakes
  • Roasted salted pepitas (pumpkin seeds)
  • Nut butter

  1. Prepare dinner the quinoa upfront, following the directions in Methods to Prepare dinner Quinoa. Refrigerate till serving or proceed to Step 2.
  2. Place the quinoa, milk, cinnamon, maple syrup and kosher salt in a saucepan. Warmth for three to four minutes over medium warmth till warmed although, stirring sometimes.
  3. Switch to 2 bowls. High every serving with berries, sliced almonds, coconut flakes, pepitas, and a drizzle of nut butter. Serve instantly. Leftover breakfast quinoa shops for four to five days refrigerated; heat gently earlier than serving.


Notice that the prep time assumes pre-cooked quinoa.

  • Class: Breakfast
  • Methodology: Stovetop
  • Delicacies: Mediterranean Weight-reduction plan
  • Weight-reduction plan: Vegetarian

Key phrases: Mediterranean eating regimen, Mediterranean eating regimen breakfast



Please enter your comment!
Please enter your name here