21 Day Mediterranean Diet Challenge Day#2

Have a Vegetable Rich Savory Breakfast

Hi! Are you ready?

Let’s start with the first meal of the day:

A typical westernized breakfast all too often includes sugary cereals, ultra-processed carbs and not much protein or good fats. This results in feeling hungry soon after. How many times have you had a big bowl of cereal for breakfast only to feel hungry an hour later? Time to stop this vicious cycle.

In the Mediterranean, breakfast is generally not very large and usually savory. Sometimes it might be a piece of bread with some olives or tomatoes, or a savory spinach pie or eggs cooked with tomatoes.

The morning is a great opportunity to get in your veggies. Accompany your favorite vegetables with some extra virgin olive oil or other sources of good fats such as avocado or nuts. Bulky vegetables along with good fats and some protein will help you reduce your sugar intake plus it will keep you full and your blood sugar levels balanced, eliminating those fluctuations.

Today’s Challenge: Have a savory breakfast with plenty of vegetables. Try to do this at least 3 times a week! You won’t regret it!

4 Mediterranean Savory Breakfast Ideas

Breakfast Idea #1

Put together a plate with a selection of vegetables such as: tomatoes, carrots, cucumbers, celery, bell pepper strips. Accompany with a small piece of cheese and your favorite whole grain.

Breakfast Idea #2

Eggs with vegetables. This classic combination is easy and delicious. You can bake or fry or poach an egg and serve along with slightly sauteed vegetables or cook it together like in this recipe: Baked Eggs with Spinach and Feta or in this recipe: Greek style scrambled eggs with cherry tomatoes or if you feel like baking you can try these mini zucchini muffins.

I try to cram as many vegetables as I can in these dishes and it’s delicious and filling.

Breakfast Idea #3

Toasts are very popular and easy to make. Top them with plenty of vegetables and or a good fat. I like topping it with tahini (sesame seed paste) that I have mixed with a bit of water and pepper, and top it with tomatoes or leafy greens. Another favorite is with drizzled with a bit of extra virgin olive oil and topped with cucumbers, capers and kalamata olives. Make sure you use a medium to small slice of bread, you want to avoid a breakfast that is mostly starch.

Breakfast Idea #4

A savory yogurt bowl. We often add sweet ingredients to yogurt, but how about a savory yogurt bowl? Place 3-4 tablespoons of Greek yogurt in a bowl, add a bit of olive oil, oregano and other herbs and top it with your favorite vegetables along with 2-3 olives, capers or sundried tomatoes for a flavor punch.

Photos by Elena Paravantes © All Rights Reserved

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  • Reply Matt January 31, 2021 at 4:25 am

    How essential is it to vary breakfast on a daily basis? I got into a routine of oatmeal with Greek yogurt and a piece of fruit. It’s quick and easy while my brain boots up for the day. I’m still working on meal planning skills. Thank you!

  • Reply Catherine January 14, 2021 at 2:52 pm

    I am just starting, running behind. I wanted breakfast 3 but didn’t have enough stuff on hand to make it before going to work, so reluctantly I chose the yogurt bowl. I eat artificially sweetened greek yogurt with nuts and bananas quite a bit or plain with honey and the other stuff. I did not think I would like the yogurt bowl but boy was I wrong. I will definitely eat it again tomorrow. I cut up all the vegetables in order to split the yogurt into two servings, so tomorrow’s is ready to go. Thank you for sharing these recipes.

  • Reply Jenny Saunders January 6, 2021 at 7:34 am

    I did a mandarin orange, a handful or grapes and two slices of bacon. With apple cider to drink.

  • Reply Natasha January 6, 2021 at 3:42 am

    Love these ideas! Thanks so much!

  • Reply Carolyn Williams January 6, 2021 at 12:06 am

    Wow this diet food looks great I want to know more about it.

  • Reply Rachel Roberts January 5, 2021 at 8:26 pm

    I love the idea of sautéing some veggies in olive oil and eating on whole grain toast. I’m going to try this.

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