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


Strive these Mediterranean eating regimen breakfast recipes, scrumptious and vibrant methods to start out the day impressed by this heart-healthy approach to eat! Gas your day with recent 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 consultants within the Mediterranean model of consuming and dwelling. This eating regimen has been known as one of many healthiest on this planet, specializing in entire meals elements and many vegetables and fruit. Fortunately, it’s additionally an extremely scrumptious and satisfying approach to eat: we all know from expertise!

However tips on how to begin the day with this philosophy? We’ve researched the very best 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 this planet based on US Information and World Report. This fashion of consuming and dwelling 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 pointers. Right here’s how the Mayo Clinic defines the Mediterranean eating regimen:

  • Each day consumption of greens, fruits, entire 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 manner? Based on a examine by The American Journal of Drugs, “the Mediterranean eating regimen is arguably the best-studied and most evidence-based eating regimen to forestall not solely heart problems, but additionally different continual illnesses, because it has change into the usual for wholesome consuming.”

What does a Mediterranean eating regimen breakfast appear like?

With regards to a Mediterranean eating regimen breakfast, this approach to eat focuses on entire grains, vegetables and fruit, 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 like:

  • Entire grains like oats, quinoa, barley, and so forth. Prioritize entire wheat or entire grain bread.
  • Fruit and veggies
  • Nuts and seeds
  • Yogurt carefully
  • Milk and pure or mild cheeses carefully, like cottage cheese, ricotta (per the Cleveland Clinic and Mayo Clinic)
  • Eggs carefully (1 egg per day)
  • Olive oil (as a substitute of butter)

You’ll discover there isn’t a point out of bacon or sausage right here, which may be widespread in American breakfasts. Eggs and dairy ought to be eaten at a minimal: ensure to stability them with what you eat in the remainder of the day!

It’s all concerning the life-style.

The Mediterranean eating regimen is all concerning 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 just isn’t all there may be to it! Right here’s what’s vital along with meals:

  • Keep lively and train usually.
  • Keep away from smoking.
  • Cut back the quantity of stress in your life-style.
  • Actively take part in neighborhood: be invested and engaged within the folks round you.

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

20 Mediterranean eating regimen breakfast recipes


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

For the quinoa

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

For the toppings

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

  1. Prepare dinner the quinoa prematurely, following the directions in How you can 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 3 to 4 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 4 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



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