FULL GUIDE of Mediterranean Diet BREAKFAST IDEAS [Recipes + Tips]

[@marasmith8472]

Oatmeal with apples, sliced almonds, pumpkin seeds, sunflower seeds. Scrambled eggs with sauteed mushrooms, tomatoes and spinach with a bowl mandarin orange and sliced apples.

[@annapleetmd]

Wonderful! Thanks for sharing :)

[@barrym.8837]

Hi Dr. Anna, Curious, do you have any suggestions for healthy bread? Thanks, Barry

[@ShirleyMatos-cm5dp]

Yes, please!!!

[@annapleetmd]

Great idea!!! Thanks for asking this :)

[@billmichel7225]

Thank you Dr.Anna for another awesome video. I love the way you explain things in an easy way to understand. I’m always looking for different breakfast ideas and you gave a lot of great advice. One of my favorite breakfast that I make is I sauté chopped bell pepper,onions,spinach,carrots & mushrooms with a little ghee then scramble in 2 eggs then sprinkle with a healthy cheese and eat with a half of avocado. So good!

[@annapleetmd]

I’m so glad you liked the video! That’s an awesome breakfast, thank you so much for sharing with us :)

[@KO-lw4lo]

Thanks for the tips❤ I like to change it up each day. Some days it’s avocado toast or peanut butter banana toast. Others it’s oatmeal with protein powder, fruit and nuts. Some days it’s egg, homemade flaxseed wheat bread, roasted veggies and sometimes a chicken sausage. It depends on what I have for time and what my lunch looks like. Breakfast is my biggest meal of the day.

[@annapleetmd]

Sounds great! Thanks for sharing all those great ideas :)

[@halvanhercke3321]

After a recent minor health scare I decided to make a lifestyle change once and for all. Searching the Mediterranean diet I found your channel and you made me feel like this is something to look forward to not dread. You also made it easy. Thanks!

[@annapleetmd]

Welcome aboard! This dietary approach is absolutely something to be enjoyed and not dreaded. I am so glad it feels easy enough to start - that's my goal with these videos! Thanks for being here :)

[@tamaramacginty1623]

I fry 1 organic streaky rashers chopped into little pieces. Then sauté 2 or 3 cloves of garlic in the fat. I add in a generous amount of chopped chard, kale or spinach w/a little water and cook until tender. I eat that first with a few slices of avocado for the fibre, followed by 1 or 2 poached eggs for protein. Then 2 slices of real sourdough toast with a little almond butter or tahini. I love my breakfast and never get tired of it. I have good energy until around 3:00 when I have my second meal of the day.

[@annapleetmd]

Sounds amazing!

[@mischke2512]

My go to breakfast is sauteed greens and tomatoes on toast (Dave’s Killer Bread), topped with an egg, sometimes with some cheese. I keep single serve containers of guac in my refrigerator so if I’m i a rush, I’ll spread a container on my toast and off I go. I look for a brand that has minimal additives - it seems my store brand is best.

[@annapleetmd]

awesome! thanks for sharing :)

[@elsabuck6008]

Hi Dr. thank you. As a pure Mexican with simple poor people’s breakfast, I eat refried beans and eggs sometimes with a little bit of steak ranchero. Or sometimes with chorizo or sometimes the food from the night before. Sometimes just a taco with refried beans and eggs. Simple and good. And a good cafe con leche/creamer.

[@elsabuck6008]

And yes. We lack the veggies. :(

[@annapleetmd]

thanks for sharing with us!

[@suzannelowrie5137]

Breakfast taco. Flour tortilla from Pancho Villa supermarket. Leftovers. Salsa, cream.

[@monicaware9064]

I love avocado toast with either easy over egg or scrambled. I have also been doing scrambled eggs with veggies, 1 pc of toast and half avocado. So yummy!

[@annapleetmd]

Great idea!! Thanks for sharing with us :)

[@adysonhelms156]

Hi! :) my go to breakfast is a toasted 'killer dave's' EPIC everything bagel with a little plain cream cheese spread (13g protein, 680mg ALA-Omega-3 fatty acids, 26g whole grains, and the topping containing flax, chia, sesame, poppy, garlic, and onion) and then along with that, a fresh fruit mixture of strawberries/blueberries/&raspberries, and then 2 eggs cooked sunny side up in olive oil and then I will add a crack or two of fresh ground sea salt and black pepper and sprinkle some Thyme leaves on the eggs as well. For drink I will usually have a cup of coffee and a glass of water!

[@annapleetmd]

Fantastic! Thanks so much for sharing with us :)

[@kathyjohnston3971]

Quinoa and eggs and a vegetable. Love steamed broccoli

[@annapleetmd]

yes, delicious!

[@vanillacreem816]

Another great video Dr. Pleet- excellent information! I make scrambled eggs , a scoop of organic cottage cheese and I juice raw carrots, Kale , cucumber and a green apple in my juicer for my breakfast beverage ( I avoid coffee) . Really sustains me for the day until dinner. Please keep these videos coming. They are awesome!❤

[@annapleetmd]

I’m so glad you like them, you bet!! And that sounds delicious

[@123rockfan]

My favorite breakfast is scrambled eggs with spinach, mushrooms and leftover rotisserie chicken from the night before. I like to add in nutritional yeast, fresh thyme, and diced jalapeños. Almonds and blueberries on the side

[@annapleetmd]

Sounds divine!! And yes I love nutritional yeast!

[@jeffschultz732]

I do same

[@swinston93]

Go Anna!!! This is awesome and you’re amazing ❤

[@annapleetmd]

thanks Soph!!!

[@TarynWestover]

I LOVE your videos! They are so informative and helpful. Which fish are the healthiest for me ? What other seafoods are good for me and bad for me? I have been on the Mediterranean Diet since I had a heart attack in 2021. I love eggs, especially scrambled eggs for breakfast. How many eggs should I eat per week? Also, I love French Vanilla creamer in my coffee; how bad is it for me? I try to only have 1 cup of coffee in the morning and one in the evening. Thank you!

[@annapleetmd]

Thank you, I’m so glad you like the videos! A dietitian or doctor working with you personally would be able to tell You how much or little to eat of different foods, whereas on KZbin I am only able to teach concepts for the general public. But great to have so much enthusiasm!!

[@valeriee9532]

Hello, Anna. I’m so glad that I happened upon your KZbin channel. I recently began researching the Mediterranean diet due to some health issues and have already made huge changes in my daily diet. I appreciate your knowledge and thank you for sharing!!! Now, I’m going to bing-watch your videos 😂 My breakfast favorite is overnight oats made with Greek yogurt and almond milk. I add blueberries and/or strawberries with walnuts.

[@annapleetmd]

I’m so glad you’re enjoying the content! It’s great to have you here with us. That breakfast sounds absolutely delicious!

[@tinalevanaj9807]

I am a savory person, I can't eat sweet food, My breakfast is, a slice of toasted bread, 1/2 avocado, 2 spoon of cottage cheese ( home made), slices of tomato, basil leaves, garlic, it's so delicious,

[@annapleetmd]

Love it!

[@conniepalme5978]

Is the cottage cheese on the toast? It sounds yummy

[@rubywatson2649]

​@@conniepalme5978 H

[@ShirleyMatos-cm5dp]

Thank you for this wonderful and useful info!

[@annapleetmd]

You are so welcome! Glad it’s useful :)

[@mischke2512]

You mentioned supplementation - can you suggest a good resource for determining how much, if any is needed based on what we eat? My doctor seems uninformed about this. I take a multi-vitamin, zinc, Vitamin C and D3+K2, and glucosamine for joints. I know you don’t know me or my diet (which is getting more and more mediterranean style thanks to you!) so how should I go about finding out what I do need to supplement and what can be skipped? thank you!

[@annapleetmd]

Your questions are great - to really determine in fine detail how much of which supplements you may want to include, a doctor or dietitian working with you will be the optimal way. But if that's not possible, start with considering assessing your own diet - there are lots of tracking apps and websites that can help. This may help you see general areas where you may be deficient. Remember, supplements generally only help you if you are deficient in a nutrient. You may also enjoy my video on supplementation in the Mediterranean diet: kzbin.info/www/bejne/i57cimmKZbatoa8

[@user-livelife65]

My go to since I started the Mediterranean diet is Greek yogurt, chia seeds, hemp hearts, blueberries and oats ( raw oats not cooked) and just a tad of maple syrup . So good I use frozen wild blueberries or fresh northern Ontario ( canada) blueberries when in season. All mixed in a bowel

[@annapleetmd]

Sounds great!

[@rebeccabruening8068]

I kove making an egg bake, lots of veggies ( i get precut veggie hash from trator joes) spinach, mushrooms, cheeses such as cheddar, colby, gyer , Gouda, parmasean/ pecarino romano, and cream....olive oil...i bake this on sunday and eat it tgrough the week. I started eating and an apple too for Fruit and fiber...should i add toast with peanut butter? I eat daves power seed bread and Costco 's real peanut butter On a qick day i will have greek yogurt, fruit, and a few cashews

[@annapleetmd]

Sounds great!

[@islandgurl4123]

I’m looking for ideas for my type 2 diabetic who just had a stent put in. Something that doesn’t include oats and things that raise insulin

[@annapleetmd]

I have lots of other videos about diabetes on the channel and more videos coming out soon - stay tuned!

[@elaineyakatan2310]

Good morning Dr Anna. Planning and preparing is a major problem for me! Any suggestions?

[@annapleetmd]

Hey there, indeed! Stay tuned for me video that comes out this Saturday - it will be especially useful for you!

[@conniepalme5978]

I’m not a good cook therefore I eat breakfast only due to hunger. Your video has sparked an interest and sounds yummy. Thank you

[@annapleetmd]

I'm glad you liked it! Hope to make healthy eating easier for everyone :)

[@merjat7944]

My go to breakfast is small bowl of greek yogurth with some berries, rye bread topped with lots of veggies and slice of cheese, a piece of fruit and cup of coffee. On weekends when I have more time it’s usually eggs, whole wheat bread and fruits.

[@annapleetmd]

Delicious!

[@lexlovesfood]

Can you talk about a high volume Mediterranean diet breakfast? That would be great!

[@annapleetmd]

Hm, I am not sure what I know about this, could you explain more? Thanks!

[@charlenedargon2658]

Oatmeal with berries and nuts or veggie omelet 😊

[@annapleetmd]

Delicious!!

[@dawnhart1583]

I eat eggs with sautéed red cabbage and a side of pumpernickel toast.

[@annapleetmd]

Awesome!!

[@KO-lw4lo]

I like smoothies for dinner. It’s dinner and dessert in one.

[@annapleetmd]

Yes in fact!! In the summer I do this when it’s quite hot :)

[@Safiahassan-n8d]

Plz share your recipe....regard🙏🏻safia from pakistsn

[@KO-lw4lo]

@@Safiahassan-n8d Usually I just blend up a frozen banana, protein powder (I like chocolate), fiber and milk. I’ll switch it up with different fruits or flavors of protein powder. The key is having your fruit frozen. That makes it like ice cream.

[@mandyvatougios2447]

Hello Anna, I really enjoy, learn and appreciate your amazing clips on the med diet. The only one thing that puzzles me is that you mention that you could add protein powder in your smoothie if needed as a protein source. My understanding is thatprotein powders- even the clean ones- are highly processed and not whole foods (which you already know)...therefore not that healthy?? Or are there some powders that are better than others..or does it not really matter?? Also, I love and make smoothies..but I wonder if the whole blending process affects our insulin levels as everything is 'pre digested' in a way because of the blending. I would love to hear your thoughts on that. Kind regards, Mandy😊

[@annapleetmd]

These are great questions! Quite honestly, I find protein powder as a helpful tool to increase protein intake in many situations. My personal opinion is that smoothies can be an excellent addition to a diet, especially if they are made from scratch with healthy whole food ingredients and include balanced nutrition (so are not just sugar only). That being said, there is an argument to be made about the fiber being pre-digested and thus reducing some of the benefit fiber has on our health. Like with everything, I believe smoothies can be enjoyed in moderation and are not a full substitute for a healthy diet with lots of variety.

[@mandyvatougios2447]

Thankyou Anna, I very much appreciate your answer. ..I love your enthusiasm and teaching..you've encouraged me to take the time to make beautiful mediterranean dishes that I used to take for granted as a child. God bless you and your work!!

[@totempole51]

What is the ideal gap between the meals

[@annapleetmd]

Good question - it’s not a hard rule, as it’s important to listen to your own body, but generally 4 hours is the time needed to fully digest and get hungry again. Of course, this is timing between breakfast and lunch and then between lunch and dinner, not between dinner and the next day’s breakfast

[@sharonproctor3085]

I have oatmeal with walnuts, blueberries. Raisins

[@annapleetmd]

thanks for sharing!

[@marthamcnish2181]

My favorite breakfast is I egg over easy, or haed boiled egg sliced on top of sliced Mimi avocadox . And half cup of fresh blueberries drizzled balsamic vinegar and EVOO sprinkled paresley flakes, Salt \Pepper, and a cup of coffee VO

[@annapleetmd]

Delicious ! Thanks for sharing with us :)

[@Beesknees923]

Right now my favorite breakfast is oat flour pancakes made with yoghurt and grated apple. So moist and flavorful. 😊

[@annapleetmd]

Sounds great!

[@pamgrant832]

Is honey acceptable as a sweetener. Trying to get away from sweeteners such as splenda.

[@annapleetmd]

You bet! And buying your own local honey can often help people with allergies

[@Faithandhumanity9875]

Great video! Great ideas and advice. One correction worth noting: Shakshuka does not come from Israel, it’s a North African dish native to Tunisia and Algeria. Delicious and has now become a popular worldwide.

[@annapleetmd]

Yes thank you, this has indeed been pointed out to me! Appreciate your view :)

[@johnknudtson8703]

I have serving of steel cut oats with two poached eggs, avocado, 3 tblsp of sunflower seeds hots sauve, pickled ginger, garlic, and red onion. K cup dark roast coffee

[@annapleetmd]

Sounds great! Thanks for sharing with us :)

[@SusanDaschner]

Buckwheat, blueberries, butter, walnuts, raisins, cinnamon & brown sugar.

[@annapleetmd]

awesome and delicious!

[@lubovkaminsky5751]

Can you eat butter on this diet

[@AngieLyke]

Thank you. Definately going to trying to introduce these. Except the smoothies. They are not diabetic friendly in less than right. Too easy to eat a lot of fruits in there all at one time. And it also breaks up the fiber so you think you're getting a lot of fiber but you're not. Much rather eat the whole food. It will fill you up more and take more time to eat. Smoothie might be good occasionally once a month or so. But not something to do in a habit because you will increase your calories a lot.

[@annapleetmd]

thanks for sharing! Smoothies can definitely become a fruit over-load. The best part of deciding your diet is to take what you like and leave the rest

[@asyed1995]

Today Breakfast 60% Lunch 30% Dinner 10 % Needs many many & many different Dishes together.Thanks , We al Needs Awareness of Kindness of Strangers , Neighbors ..Thanks people like you. Neighbors .Good Wishes .

[@annapleetmd]

Yes, you are right. Well said!

[@jennyparamor4354]

So should we have a glass of milk with breakfast instead of juice?

[@annapleetmd]

Hm, not necessarily! What makes you ask this?

[@jennyparamor4354]

@@annapleetmd you said in the video that juice wasn’t that good because of lack of fibre. I just wondered if it was better having milk because it is more of a whole food I know lots of milk isn’t good in Mediterranean diet as it’s dairy and should be more limited but wondered if it was a better choice than juice

[@annapleetmd]

@jennyparamor4354 I understand, and this is a good question. It’s impossible to say definitely what to drink or what not to drink, since it depends on the rest of your meal and your whole diet overall. But sometimes having juice, sometimes having milk, sometimes neither or even both could all be healthy.

[@AdelmaSevilla]

Doc Anna, is it healthy to eat tofu and drink soy milk everyday?

[@annapleetmd]

Great question! Soy and soy products, like tofu, get a bad rep for this property in them that they are estrogenic in the body due to their similarity (molecularly) to the estrogen hormone. But in Asia, people eat soy every day and have for centuries. I have not seen any compelling evidence to suggest that daily soy is a bad thing.

[@LisaEicholtz]

yogurt bowl with fruit and walnuts

[@annapleetmd]

Awesome and wholesome !

[@leeann4550]

Cut fresh fruit, banana, strawberries, blueberries, walnuts, cinnamon , a few cacao nibs and almond milk,, it is amazing

[@annapleetmd]

Fantastic and delicious!

[@dalesmith1994]

Sam’s club makes orange juice all natural freshly pressed and then put in a container

[@annapleetmd]

Thanks for sharing

[@conniepalme5978]

You say nuts but what ones do you suggest

[@annapleetmd]

great question - any that you like!

[@RachaelHull-g3d]

Eiervrug met eier cottage cheese @ Rog brood .South - Africa.

[@annapleetmd]

Wonderful!

[@thomasschauss6429]

What about butter

[@annapleetmd]

What about it? I think butter serves a role in our diet - excellent flavor and good for baked goods especially. However, I am always in favor of optimizing high quality fats in our diet, such as from olive oil or nuts

[@solvereadingproblemswithph9070]

Whenever I don't feel like making a breakfast I make a smoothie made from homemade raw milk Kefir to which I add some grass-fed whey protein powder, half a frozen banana, some berries- either blueberries or strawberries, a little vanilla, stevia, and sometimes cinnamon. I also like to eat Muesili with a piece of sourdough toast with almond butter. But, I am going to start this video over and write down all your suggestions, because breakfast ideas are hard to come by.

[@annapleetmd]

That's a great idea! I'm glad it was useful :)

[@Safiahassan-n8d]

Plz share your recipe 🙏🏻

[@annapleetmd]

Would be happy to! Which one?

[@cathybarnes8303]

More pictures of the food please

[@annapleetmd]

Thanks for the feedback! Great suggestion

[@donnaerwin4490]

Eggs, avocado and something green

[@annapleetmd]

Fabulous!

[@katievdbshsh757]

My favorite breakfast is breakfast burrito( refried beans, baked tator, onions, sour cream) & 4-5 strawberries with decaf coffee& French vanilla cream😊😊😊 God bless you from grandma Katie in Oregon

[@annapleetmd]

Thank you Grandma Katie for sharing with us! That sounds wonderful :)

[@marthamcnish2181]

DoesDdr. Anna Pleet have a written book with any lists or pdfs for groceryxShopping, herbs, and sSpicesn recipes for soups, main dishes, and desserts,etc? For purchase aAANd if yes, who sells it, where can I buy just thieve aids to help me E be successful?

[@annapleetmd]

Hi there! So glad you ask. I am working on creating some downloadable PDF guides - stay tuned for those!

[@SimpleHealth83]

😊😊

[@annapleetmd]

glad you liked it!

[@laurieburke3137]

a flour tortilla w/1 slice of mozzarella cheese, chopped up fresh tomato, scallion and mushroom then microwave. Add salsa as desired :) May not be the best but it tasted good.

[@annapleetmd]

Sounds great!

[@corinnminyard4859]

Hi, I’m confused about oats, I’ve been on a keto diet for over a year and lost 25 lbs but then we had 2 deaths in our family ,one was my niece just 4 years old so needless to say, I was suddenly eating everything in sight, I gained the weight back very quickly 😩. I decided that I would like try the Mediterranean diet in hopes of losing this weight again. You should know that I am almost 75, live alone but I have a very big extended family. So my confusion, I have read ,watched many videos that say that grains/oats are very bad for your gut health. But you’re saying that’s not true and that they should be consumed daily. I thought grains were heavily sprayed with glyphosate and cause inflammation in the gut.. I am a person who always looks for the foods labeled “organic” or at least says non GMO. So who’s right?? Your recipes look wonderful but again I’m worried about the inflammation. Please explain. Thanks so much, Corinn

[@annapleetmd]

Hi Corinn, thanks so much for your question. I’m so sorry to hear about your loss, undoubtedly you’ve had a difficult year and it makes sense to need to adjust a strict diet like keto because of it. When it comes to toxins, inflammation, and healthy vs unhealthy food, the information in the internet is all over the place. There are not any hard cut rules or information to give you a definitive answer. What I will say is that some folks definitely react negatively to grains, but that does not mean they are unhealthy for the general population. Oats are not inherently bad or contaminated, and whole grains are shown in many research studies to be beneficial to our health over and over again. I find it sad and disheartening that there are some folks who use their platform to nay-say a food that provides needed nutrition like fiber and that is affordable for almost everyone. For weight loss, the individual foods are less important than the total amount of food. One of the fastest and easiest ways to control the total amount of food eaten is by assuring you eat important nutrition at each meal which will help you feel full: protein, fiber and healthy fats. Of those 3 elements are included, then you are on the right track since hopefully, your body’s cues will tell you to stop when you feel full. I like oats because they provide fiber, some protein, and can easily be combined with sources of healthy fat like nuts or seeds (which also provide their own fiber and protein!)

[@abdelgadirmustafa7204]

Boiled eggs fruits apple Qimoua

[@annapleetmd]

Thanks for sharing!

[@abdelgadirmustafa7204]

Boiled eggs fruits apple kinoua

[@annapleetmd]

Awesome

[@bonniej.e.tateham8574]

I have metabolic liver disease. The Mediterranean diet was recommended, whole foods. Avoiding seed oils.

[@annapleetmd]

I have a video coming out soon about mafld (metabolic-dysfunction associated fatty liver disease)! Stay tuned :)

[@donnaerwin4490]

I normally eat bread. I don' t k ow what to buy

[@donnaerwin4490]

Sprint. I am not a read eater.

[@donnaerwin4490]

Recommend a bread for me

[@annapleetmd]

Great question!!! It depends on your taste, but any bread that has whole grains or sprouted grains are great. Some folks also love sourdough or rye too. Just check how much added sugar is in there!

[@marthamcnish2181]

Please excuse the type+os. I have vision issues.

[@annapleetmd]

Absolutely ok!

[@omniaibrahim5745]

Shakshoka is an Egyptian recipe. please check your facts .

[@annapleetmd]

According to many of your fellow viewers, they have told me it’s from Lebanon, Turkey, Tunisia, Algeria, Morocco, Ottoman Empire, Palestine, and Jordan. So I am not sure if there is a specific origin 😅. But the great news is it’s healthy and very Mediterranean!

[@IAmWBeard]

God this lady talks a lot without getting to the point

[@annapleetmd]

Well this lady is a doctor who talks to a wide array of viewers. No problem if it’s not for you! Thanks for your view :)

[@suzannelowrie5137]

Cafe con leche. Goes with my huge breakfast taco.

[@suzannelowrie5137]

A glass of whole milk, a glass of coffee in a huge mug.