Starting your day with a nutrient-dense breakfast can provide a nourishing foundation for the day ahead, helping you feel energized and set up for better food choices. On the other hand, skipping breakfast can lead to elevated levels of a type of LDL cholesterol, says Melissa Russell, RDN, CSR, LDN. And if you’re following the Mediterranean diet, you might wonder what are some of the best foods you can incorporate into your morning routine.
The Mediterranean diet offers a flexible approach to morning meals, emphasizing vibrant fruits and vegetables, whole grains, beans and legumes, nuts and seeds, healthy fats and lean protein, while limiting added sugars and high-sodium foods. Celebrated for its focus on nutrient-dense ingredients, Mediterranean breakfasts can support heart health, steady blood sugar, cognitive function and longevity—making them an ideal choice for starting your day well.
Here are eight dietitian-approved Mediterranean-diet foods to eat for breakfast that can help set the stage for sustained energy, ensuring you feel your best until your next meal.
1. Strained (Greek-Style) Yogurt
Strained (Greek-style) yogurt is a staple in the Mediterranean diet, valued for its rich, creamy texture and robust nutrient profile. For one, it’s an excellent source of protein, delivering 20 grams in each 7-ounce serving. “It’s also packed with calcium and vitamin D, which supports bone health, along with probiotics for a healthy gut microbiome,” says Ale Zozos, M.S., RDN. She suggests pairing your strained (Greek-style) yogurt with fruit and nuts in a yogurt parfait like our five-star Nut & Berry Parfait for a quick and easy Mediterranean diet breakfast.
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