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When you’re following an eating plan, it can be easy to get into a breakfast rut. Fortunately, the Mediterranean diet emphasizes eating plenty of fruits, vegetables, whole grains, and foods like nuts, seeds, and fish — and these ingredients can create a range of tasty and filling breakfasts. Insider consulted with nutritionists and dietitians to identify some of the best things to eat for breakfast when you’re following the Mediterranean diet. Peanut butter offers those great, healthy fats with its protein, and the banana will add some sweetness, more fiber, and potassium,” Laura Yautz, registered dietitian and owner of Being Nutritious, told Insider. Another easy breakfast on the Mediterranean diet is opting for an English muffin piled high with hearty toppings. Yautz recommended smearing a whole-grain English muffin with bean spread before adding a handful of potassium-packed spinach and a poached egg. It will pull the sandwich together into a cohesive meal. With a little salty and tangy flavor along with its nutritional punch, it’s a great stand-in for cheese, which should be used only sparingly,” she said. Poaching the egg can help you avoid unnecessary calories that other cooking methods might add.
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Following the Mediterranean Diet, which features foods eaten in Greece, Spain, southern Italy, and France, may lower your risk for certain diseases, improve your mood, boost your energy levels, and keep your heart healthy, according to WebMD. Pita bread iStock. Filled with several Mediterranean Diet-approved foods, including whole grains, spinach, tomato, and eggs, The Dr. Put pita on a microwave-safe plate.