The Mediterranean diet [1] is celebrated for its weight-loss and health benefits [2], largely stemming from the very long list of colorful, nutrient-rich foods [3] that serve as its foundation. Instead of eliminating any one group of foods from your diet [4], you'll focus on filling every plate [5] with fruits and vegetables, lean protein, whole grains [6], and healthy fats — yes, even at breakfast. If your current morning routine includes more fast food than fresh food, the recipes in this roundup — ranging from naturally sweetened oatmeal to savory egg muffins — can help inspire you to meal plan and prepare healthy dishes at home.
Kale, Caramelized Onion, and Gouda Egg Muffins
This veggie-filled grab-and-go breakfast [8] is much healthier than any egg muffin you'll find in a drive-through.
Get the recipe: kale, caramelized onion, and gouda egg muffins [9]
Poached Eggs With Tomato, Swiss Chard, and Chickpeas
Eggs are one of the healthiest animal-based proteins included in the Mediterranean diet [10] and served in a spicy tomato sauce, they're delicious.
Get the recipe: poached eggs with tomato, swiss chard, and chickpeas [11]
Apple Cinnamon Quinoa Breakfast Bake
If you like something sweet for breakfast, try making a pan of this protein- and fibre-rich bake, then reheating it on weekday mornings.
Get the recipe: apple cinnamon quinoa breakfast bake [12]
Chickpea Avocado Salad
This salad is extra filling when served on a piece of whole-grain toast or a muffin [13], and it's ready in 15 minutes.
Get the recipe: chickpea avocado salad [14]
Chocolate Almond Coconut Protein Balls
Three of these quick snacks contain nearly eight grams of protein. Pop a few after your morning workout.
Get the recipe: chocolate almond coconut protein balls [15]
Avocado Sweet Potato Toast
If you're going to eat a starch (and you can in moderation [16]!), make it these thinly sliced, toasted sweet potatoes loaded with protein and healthy fats [17].
Get the recipe: avocado sweet potato toast [18]
Slow Cooker Banana Steel-Cut Oatmeal
With just five minutes of prep, you can have five days' worth of oatmeal, and each serving is under 300 calories.
Get the recipe: slow cooker banana steel-cut oatmeal [19]