Scrambled eggs are the easiest things to make, and this heart-healthy breaky packs in a full serving of veggies like yellow pepper, cherry tomatoes, spring onion, and black olives (well, technically a fruit!). Throw the mix onto a piece of whole grain toast, and you’ll be as golden as the Mediterranean sun.
Per serving: 249 calories, 17 g fat (4 g saturated), 13 g carbs, 4 g sugar, 334 mg sodium, 3 g fiber, 14 g protein
You’ll score all the Instagram likes with this breakfast pizza that mixes the complementary flavors of feta, mint, olives, and balsamic. Grab a couple refreshing slices before your morning commute.
Per serving: 90 calories, 3 g fat (1 g saturated), 14 g carbs, 12 g sugar, 148 mg sodium, 1 g fiber, 2 g protein
It turns out you can still get your muffin fix while adhering to a healthy, high-protein diet. This one has all the makings of a satiating breakfast, and it doesn’t hurt that they’re pretty to look at, too.
Per serving: 109 calories, 6 g fat (2 g saturated), 2 g carbs, 1 g sugar, 423 mg sodium, 2 g fiber, 9 g protein
Avocado toast is pretty much mandatory on this diet, but this recipe takes it up a notch with gluten-free chickpea flour as its base, plus sprouted grains and gouda to round out the flavors and nutritional profile.
Per serving: 416 calories, 25 g fat (5 g saturated), 37 g carbs, 7 g sugar, 257 mg sodium, 10 g fiber, 15 g protein
This heart-healthy breakfast includes whole grains, fruit, and plenty of protein-packed nuts—all signatures of a Mediterranean breakfast. It tastes like a totally decadent comfort food that can also satisfy your craving for a mid-day treat.
Per serving: 213 calories, 4 g fat (0 g saturated), 41 g carbs, 18 g sugar, 211 mg sodium, 4 g fiber, 5 g protein
Since sweet potato avo toast is a thing, why not aim for extra energy (and deliciousness) and grab the entire veggie? Sesame seed tahini gives this trendy staple an extra creamy layer full of healthy fats.
Per serving: 308 calories, 15 g fat (2 g saturated), 38 g carbs, 5 g sugar, 307 mg sodium, 8 g fiber, 7 g protein
Hummus is to the Mediterranean diet what oxygen is to the human body; one doesn’t exist without the other. The veggie of the moment (looking at you, cauliflower) gets a satisfying upgrade dipped in chickpea goodness. And it’s basically the easiest way to start your day off on the right plant-based note.
Per serving: 333 calories, 13 g fat (2 g saturated), 45 g carbs, 9 g sugar, 323 mg sodium, 13 g fiber, 14 g protein
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