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What to Eat for Breakfast on the Mediterranean Diet

By Lana Bandoim

The Mediterranean diet offers a variety of delicious breakfast options. You are not limited to plain whole grain toast and fruit. Consider the following options and experiment with different breakfast ideas.  

A Mix of Items

One of the easiest ways to make breakfast nutritious and fast is to combine a variety of items together on a plate. Consider combining whole grains, fruit, yogurt and vegetables. For example, you can have whole grain toast with tomato slices, apple slices dipped in peanut butter and yogurt. Although the Mediterranean diet focuses on reducing dairy, it is allowed on a limited basis.

Eggs and Vegetables

Another option is to make Mediterranean scrambled eggs with onions, garlic, tomatoes and spinach. Cook everything in olive oil and try adding extra spices or herbs. Experiment with different vegetables to make the scrambled eggs unique every morning.

If you prefer to eat eggs another way, then make egg salad. Use Greek yogurt instead of mayonnaise and try adding olives. Cucumbers and tomatoes are also good additions to this type of salad. Consider spreading the egg salad on whole grain bread for breakfast.


Oatmeal is a safe option that can be dressed up for breakfast to make it better. Try adding a variety of nuts and fruit to improve the taste of plain oatmeal. Consider making it with honey, diced apples and chopped walnuts. Strawberries, blueberries and blackberries are also good options.

Mediterranean Diet Breakfast Tips

Try to cook everything in olive oil or canola oil. Consider switching to herbs and spices instead of salt as seasoning. Keep in mind that the Mediterranean Diet tries to limit meat and dairy. Think of creative ways to avoid these products in the kitchen as you make breakfast. Focus on fruit, nuts, vegetables, seeds, beans, whole grains and fish. Keep fast food and processed food out of the kitchen. Make your own meals with fresh ingredients that can be controlled.

Fresh fruit and vegetables are always good options in the morning. Make sure you have a variety of things available, so no one has an excuse to skip breakfast. For example, mix up the breakfast choices by having bananas on Monday, apples on Tuesday, oranges on Wednesday, pears on Thursday, plums on Friday, kiwis on Saturday and strawberries on Sunday.

Breakfast can still be fun on the Mediterranean diet. Try these ideas and surprise your family with a healthy meal in the morning.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Pooler, Ga.

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