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The Best Mediterranean Diet Breakfast for Weight Loss

This tasty breakfast recipe will keep you satisfied and speed up weight loss.
FACT CHECKED BY Alexa Mellardo

When you want to lose weight, tweaking your breakfast habits is an excellent place to start. There are many eating plans out there, but the Mediterranean diet is a tried and true method that's backed by research for its health and weight-loss benefits. It's linked to better body composition and improved metabolic health, especially when combined with exercise. In honor of that, I've curated the ultimate Mediterranean diet breakfast recipe for weight loss.

The Mediterranean diet is inspired by the traditional eats of Greece, Italy, and Spain. It's all about enjoying whole foods, healthy fats, and balanced nutrition. Think heaps of veggies, fruits, whole grains, legumes, nuts, and seeds.

Olive oil is the star of the show for fats, and fish and seafood take center stage, with poultry and dairy playing supporting roles. Flavor comes from many herbs and spices—yes, even a bit of red wine is part of the fun!

You'll want to go easy on red meat, processed foods, refined grains, added sugars, and unhealthy fats like butter. Instead, stock up on healthy fats from olive oil and nuts.

Even though it's not solely beneficial for weight loss, the Mediterranean diet is great for shedding pounds and keeping them off. Its focus on nutrient-rich foods helps you manage calories without feeling deprived. Healthy fats keep you satisfied; fiber-packed veggies, fruits, legumes, and grains fill you up; and balanced meals help prevent overeating. Plus, it's so tasty and flexible that you'll find it easy to stick with long-term.

In this article, we'll explore the best Mediterranean diet breakfast, which not only tastes delicious but also helps you achieve your weight-loss goals. Get ready to update your shopping list, and when you're finished, find more inspiration in our Best Mediterranean Diet-Inspired Meal Plan for Weight Loss.

Eating breakfast regularly is crucial for weight loss.

man cooking eggs

Breakfast is like your morning superhero when it comes to weight loss! Kicking off your day with a nutritious meal can rev up your metabolism, making it easier to burn calories throughout the day. Plus, it keeps those pesky hunger pangs at bay, making you less likely to reach for unhealthy snacks later.

Eating a balanced breakfast with protein, healthy fats, and fiber helps you feel fuller for longer, reducing the urge to overeat at lunch or dinner. Skipping breakfast might seem like a shortcut, but it often backfires, making you hungrier and more likely to overindulge later.

10 Best Mediterranean Diet Recipes for Weight Loss

A Mediterranean breakfast bowl with smoked salmon, quinoa, and veggies is the best recipe to start your day.

smoked salmon bowl with veggies and quinoa
Nutrition (Per bowl):
Calories: 487
Fat: 28 g (Saturated Fat: 8 g)
Sodium: 1.5 g
Carbs: 35 g (Fiber: 6 g, Sugar: 11 g)
Protein: 26 g

A Mediterranean breakfast bowl made from quinoa, veggies, smoked salmon, and feta cheese is a perfect way to fuel your morning with a balance of protein, healthy fats, and fiber, keeping you full and energized for hours.

  1. Start by cooking quinoa according to the package instructions. Allow it to cool slightly.
  2. In a large bowl, combine 1 cup of cooked quinoa, ½ cup halved cherry tomatoes, ½ cup sliced cucumber, 1 tablespoon sliced red onion, ¼ cup sliced kalamata olives, and ¼ cup feta cheese.
  3. Cut a few slices of smoked salmon into bite-sized pieces. Add to the bowl.
  4. Drizzle with 1 tablespoon olive oil and 1 tablespoon lemon juice over the mixture, and season with salt and pepper to taste.
  5. Toss everything gently to combine.

9 Best Mediterranean Diet Snacks for Weight Loss

This meal is a fantastic choice for weight loss because it's packed with all the nutrients you need to stay full and energized, including high-quality protein from smoked salmon to keep hunger at bay, healthy fats from olive oil and olives to keep you satisfied, and fiber from quinoa and veggies to aid digestion and keep you feeling full longer.

This bowl is fairly low in calories but high in nutrients, so you can enjoy a big portion without overdoing it on calories. The balanced mix of protein, fats, and fiber helps prevent overeating later in the day. Plus, it's made from whole, unprocessed foods that are loaded with vitamins and minerals and support chronic disease prevention while you lose weight.

Kristen Carli, MS, RD
Kristen Carli is the owner of Camelback Nutrition & Wellness. Read more about Kristen
Sources referenced in this article
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