Healthy dietary patterns from Mediterranean countries during the 1960s inspired the Mediterranean diet. The diet is characterized by its emphasis on whole foods, fresh produce and seafood. These dietary choices may be responsible for the high adult life expectancy and low rates of cardiovascular disease in the Mediterranean region. Mediterranean diet breakfast foods include a variety of whole grains, fruits, vegetables and eggs.
Mediterranean Scramble
Eggs, whole grains and vegetables are healthy components of the Mediterranean diet. A nutrient-rich breakfast that includes these ingredients is the Mediterranean Scramble. Prepare this meal by sauteing tomatoes, spinach and garlic in olive oil in a pan for three to five minutes and adding two whipped eggs and scrambling the mixture. Serve with one slice whole-grain toast and 1 tbsp. jam and coffee or tea.
Apricots and Yogurt
Fruits, low-fat dairy products and nuts comprise this Mediterranean diet breakfast meal, which contains calcium, zinc and vitamins A and C. Halve and pit one ripe apricot. Top each half with 2 tbsp. of plain Greek yogurt. Add honey to each half and top with roughly chopped roasted pistachio nuts. Greek yogurt contains approximately twice the protein of regular yogurt, and will help sustain energy levels throughout the day.
Fresh Mediterranean Toast
A quick, healthy Mediterranean diet breakfast includes topping whole-grain toast with vegetables, accompanied by a side of protein. Toast two slices of whole-grain bread and top with half a sliced avocado, two slices tomato and serve with one hard-boiled egg. Serve with coffee with 2 percent milk.
Whole Grain Pancakes
Whole grains provide fiber, while fruit provides healthy antioxidants, fiber and protein, which provides sustained energy levels in this Mediterranean diet breakfast. Prepare two whole-grain pancakes. Top with 1/4 cup thawed frozen blueberries, 2 tsp. almond butter and 2 tsp. maple syrup.
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