Mediterranean Diet: Delicious Breakfast Recipes For 7 Days

Many of us are looking for the perfect diet—the one that can benefit us, improve our health, and help us lose some weight or maintain our current weight. At the same time, that diet needs to be easy to maintain and not too restrictive, although we tend to go astray sometimes to the degree that some would try the most bizarre diets, like the cotton ball diet.

Diets like the paleo and keto diets, although very effective, tend to be restrictive, which makes it hard to commit to them in the long term. The Mediterranean diet is what you want if you are looking for a diet that is simple enough that you can commit to it. In this article, I will share with you seven unique breakfast recipes for a Mediterranean diet.

What is The Mediterranean Diet?

The Mediterranean diet is based on the traditional cuisines of Mediterranean countries, such as Egypt, Syria, Spain, Italy, etc. So, calling it a diet might be slightly off; it's rather a way of life.

The reason why the Mediterranean diet is being recommended a lot these days is because it's very healthy. Research found that the inhabitants of the Mediterranean were healthier than people who live on an American diet¹.

The Mediterranean diet is very broad and diverse; don't forget that the Mediterranean region contains several countries. Each country has its own tradition and its own cuisine, so although we find some similarities, the dishes vary a lot from one place to another.

Basically, though, the Mediterranean diet doesn't have a set of rules that are written in stone. There are things that you should eat more of and things that you need to avoid to some extent.

What You Should Eat More of on a Mediterranean Diet

• Vegetables: tomatoes, onions, green peppers, okra, cucumbers, cabbages, etc. 

• Fruits: oranges, apples, mandarins, grapes, grapefruit, etc.

• Legumes: lentils, fava beans, chickpeas, tamarind, etc. 

• Whole grain: oatmeal, whole wheat flour, bulgur, brown rice, etc.

• Healthy fats: extra virgin olive oil, sesame oil, eggs, cheese, yogurt, etc.

• Nuts and seeds: peanuts, sesame seeds, almonds, chestnuts, walnuts, etc.

What You Should Eat Less of on a Mediterranean Diet

• Processed food.

• Refined grains.

• Sugar.

• Alcohol should be limited or avoided altogether.

Benefits of Following a Mediterranean Diet 

Following a Mediterranean diet might benefit you in many ways, for example:

• Lower lipid profile² ³.

• Offer some protection against cancer⁴.
  

• Weight loss⁵.

Lowering the lipid profile and preventing obesity has a plethora of benefits for your health. 

Mediterranean Breakfast Recipes for 7 Days

Let's get to the crux of the matter. Here are some unique recipes for a Mediterranean diet breakfast. 

1. Falafel with Tahini Sauce

For this one, I must share with you my mom's recipe because, by far, my mom's falafel is the most delicious falafel I ever had.

Servings:

four to six people.

Ingredients:

• 1 cup chickpeas (if dried, then soak overnight)

• 1 large red onion, cut into large pieces

• 5 cloves of garlic (one clove for the tahini)

• 1 cup of fresh parsley

• ½ cup fresh fennel

• 1 cup of fresh cilantro
  

• 2 teaspoons of ground coriander

• 2 teaspoons ground cumin

• 1 teaspoon baking soda

• ½ cup sesame seeds

• 4-5 chili peppers (optional, for spiciness)

• Tahini for the sauce

• Lemon juice for the tahini sauce

• Salt, to taste

• Whole-grain bread

• Tomatoes, cucumbers, and lettuce

Instructions:

A. Falafel

1. In a food processor, add the chickpeas, onion, garlic, parsley, cilantro, fennel, and chili peppers. Blend until you get a finely ground mixture, but not pureed.
   

2. Add the ground coriander, salt, baking soda, sesame seeds, and cumin to the mixture.
   

3. Wet your hands with water, then start making patties.
   

4. Typically, falafel is deep-fried, but if you want it healthier, you can bake it in the oven.
   

5. In a heavy-bottomed pot, heat the oil until it's hot (350°F).
   

6. Fry the patties until they are golden.
   

7. Put the fried patties on a tissue to absorb the excess oil. 

B. Tahini Sauce

1. Measure a cup of tahini.
   

2. Squeeze half a lemon and add the juice to the tahini.
   

3. Add a pinch of salt and pepper.
   

4. Add ¼ cup of water.
   

5. Mince 1 garlic clove and add it to the mixture.
   

6. Mix everything until smooth.

Serving:

Make a falafel sandwich with whole grain bread; add the tomatoes, cucumber slices, and lettuce. Finally, pour some tahini sauce on top and enjoy.

2. Fava Beans (Ful)

Fava beans are legumes that are highly rich in protein, potassium, and many other nutrients⁶. This traditional dish is called Ful. The recipe is also my mom's; I hope you enjoy it!

There are two ways to make fava beans: either you use canned cooked fava beans or you start from scratch by cooking fava beans, and this one tastes much better. I will show you both ways.

A. Using Canned Cooked Ful

Servings:

Two-Three people.

Ingredients:

• 1 can of cooked medames Ful (cooked fava beans). You can find this in supermarkets.

• 1 small tomato

• 1 small red onion

• 100 grams of feta cheese

• ½ a lemon

• Ground cumin

• ¼ a small cup of sesame oil

• Chili powder (optional)

• Salt to taste

Instructions:

1. Drain the water from the can and add fresh water.
   

2. Pour the fava beans with the water into a pot.
   

3. Smash some of the fava beans using a glass cup. Only smash some of it, not all of it.
   

4. Heat on medium heat.
   

5. Add the lemon juice, salt, and chili powder. 
   

6. Heat for five minutes, then pour into a bowl.
   

7. While it's on the fire, cut the tomato and onion into small cubes, crumble the feta cheese, and add it to them.
   

8. Add the mixture from the previous step to the Ful and mix well. Then sprinkle some ground cumin on top and pour the sesame oil.
   

9. Serve it with brown bread and enjoy!

 B. Cooking Your Own Fava Beans 

The method is the same once you cook the beans, so I will just show you how to cook them.

Ingredients:

• 3 cups Fava beans

• 2 slices of lemon

• 100 grams of lentils  

Instructions:

1. Soak the dry fava beans overnight. 
   

2. Add the lemon slices and the lentils. 
   

3. Add water until the beans are covered. Cook in a pressure pot.
   

4. Check the water regularly; if it evaporates before the fava beans are cooked well, then add more water and wait.
   

5. This process takes about an hour. After that, your fava beans are ready.
   

6. Follow the instructions above to prepare your Ful dish.

3. Cucumber and Yogurt Salad

Here we have another favorite of mine. A lot of you have tried cucumber with yogurt before, but trust me, this will taste better!

Servings:

One person

Ingredients: 

• 1 large cucumber

• 250 ml Greek yogurt

• Pepper

• Ground cumin

• 1 garlic clove

• Red chili pepper (optional)

• Salt to taste

Instructions:

1. In a bowl, cut the cucumber into small, fine cubes.
   

2. Add the yogurt.
   

3. Mince the garlic, then add it to the bowl.
   

4. Sprinkle some ground cumin and pepper. 
   

5. Sprinkle some red chili if you like it spicy.
   

6. Mix everything well.
   

7. Let it cool a bit.
   

8. Serve and enjoy!

4. Tomatoes and Feta Cheese Salad

Servings:

One to two people.

Ingredients:

• 2 large tomatoes

• 1 small white onion or green onion

• 150 grams of feta cheese

• 1 green bell pepper

• 1 cucumber

• 1 lettuce leaf

• Green chili pepper (optional)

• 2 tablespoons of sesame oil

• Salt to taste

Instructions:

1. Cut all the vegetables into small cubes. 
   

2. Crumble the cheese on top.
   

3. You can skip the salt if the cheese is salty. 
   

4. Mix everything well, then dress it with sesame oil.
   

Serving:

You can have it with or without bread.

5. Mediterranean Fruit Salad

Servings:

Two to three people. 

Ingredients: 

• 2 large mangos

• 4 guavas

• 1 apple

• A cluster of grapes

• 1 orange or mandarin

• 1 grapefruit

• 10 strawberries

• 1 pear

• 1 cup of full-fat milk

Instructions:

1. Take 1 mango, 2 guavas, and 5 strawberries, then blend them with the cup of milk.
   

2. Cut the rest of the fruits into small pieces (you can add the grapes as a whole), then pour the blended mixture and mix it well.
   

3. Let it cool, then enjoy it!

6. Mango Juice

Servings: 

One to two people. 

 Ingredients:

• 2 large mangos.

• 1 cup of water.

Instructions:

1. Blend the mangos and the water.
   

2. Let it cool, then enjoy it.

7. Scrambled eggs with vegetables

Serving:

Two to three people.

Ingredients:

• 3 eggs

• 1 tomato

• 1 small onion 

• 1 small bell pepper

• 2 green chili peppers (optional)

• Fresh coriander

• Salt to taste

• Ground cumin

• Ground pepper

• Coconut oil

Instructions 

1. Chop the tomato, onion, bell pepper, and green chili peppers.
   

2. Add a bit of coconut oil to the frying pan. 
   

3. Fry the chopped onion until it turns yellow.
   

4. Add the rest of the vegetables and stir until they are cooked.
   

5. Crack the eggs, add the salt, and then beat.
   

6. Add the eggs to the vegetables and stir until the eggs are cooked.
   

7. Sprinkle ground cumin and pepper on top, then enjoy!

Serving:

You can serve shakshoka with olives and feta cheese.

Takeaway

The Mediterranean diet is one of the easy to follow diet out there. A Mediterranean diet leans more on vegetables, legumes, fruits, and whole grains. The Mediterranean diet offers a lot of health benefits for your body, as it can lower your lipid profile, assist with weight loss and maintenance, and help protect you against cancer. Falafel, scrambled eggs with vegetables, fava beans, cucumber salad, tomato salad, mango juice, and Mediterranean fruit salad are delicious and healthy Mediterranean dishes suitable for breakfast. 

FAQ: Mediterranean Diet: Unique Breakfast Recipes for 7 Days

Q1: What is the Mediterranean diet?

A1: The Mediterranean diet is based on the traditional cuisines of Mediterranean countries like Egypt, Syria, Spain, and Italy. It focuses on a way of life rather than a strict set of dietary rules. It emphasizes consuming vegetables, fruits, legumes, whole grains, healthy fats, and nuts and seeds while limiting processed foods, refined grains, and sugar.

Q2: Why is the Mediterranean diet recommended?

A2: The Mediterranean diet is recommended because it is very healthy. Research has found that people living in Mediterranean regions are healthier than those on an American diet. It is broad and diverse, as it involves the traditions and cuisines of several countries in the Mediterranean region.

Q3: What should I eat more of on a Mediterranean diet?

A3: You should eat more vegetables (e.g., tomatoes, onions, green peppers), fruits (e.g., oranges, apples, grapes), legumes (e.g., lentils, fava beans, chickpeas), whole grains (e.g., oatmeal, whole wheat flour, brown rice), healthy fats (e.g., extra virgin olive oil, sesame oil, eggs), and nuts and seeds (e.g., peanuts, sesame seeds, almonds).

Q4: What should I eat less of on a Mediterranean diet?

A4: You should eat less processed food, refined grains, and sugar. Alcohol should be limited or avoided altogether.

Q5: What are the benefits of following a Mediterranean diet?

A5: The benefits include a lower lipid profile, some protection against cancer, and weight loss. Lowering the lipid profile and preventing obesity has numerous health benefits.

Q6: Can you provide a sample of unique Mediterranean breakfast recipes?

A6: Yes, here are some unique recipes for a Mediterranean diet breakfast:

• Falafel with Tahini Sauce

• Fava Beans (Ful)

• Cucumber and Yogurt Salad

• Tomatoes and Feta Cheese Salad

• Mediterranean Fruit Salad

• Mango Juice

• Scrambled eggs with vegatmm

Q7: What are the ingredients for Falafel with Tahini Sauce?

A7: Ingredients include chickpeas, red onion, garlic, fresh parsley, fresh fennel, fresh cilantro, ground coriander, ground cumin, baking soda, sesame seeds, chili peppers, tahini, lemon juice, salt, whole grain bread, tomatoes, cucumber, and lettuce.

Q8: How do you prepare Fava Beans (Ful)?

A8: There are two methods: using canned cooked fava beans or cooking your own fava beans. The process involves blending some beans with lemon juice and salt, adding fresh vegetables, and mixing well. Detailed instructions for both methods are provided in the article.

Q9: What is Shakshoka, and how do you make it?

A9: Shakshoka is a dish made with eggs, tomato, onion, bell pepper, green chili peppers, fresh coriander, salt, ground cumin, ground pepper, and coconut oil. The vegetables are chopped and fried, then the eggs are cracked, beaten, and cooked with the vegetables.

Q10: How does the Mediterranean diet help with weight loss and health improvement?

A10: The Mediterranean diet helps with weight loss and health improvement by focusing on nutrient-rich foods that lower lipid profiles and prevent obesity. This diet also offers some protection against cancer.

Q11: Can I customize these recipes to my taste?

A11: Yes, you can customize these recipes to your taste by adjusting the ingredients and spices to your preference.

Sources and citations 

1. Lăcătușu, C. M., Grigorescu, E. D., Floria, M., Onofriescu, A., & Mihai, B. M. (2019). The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription. International journal of environmental research and public health, 16(6), 942. https://doi.org/10.3390/ijerph16060942  

2. Sacks, F. M., Lichtenstein, A. H., Wu, J. H. Y., Appel, L. J., Creager, M. A., Kris-Etherton, P. M., Miller, M., Rimm, E. B., Rudel, L. L., Robinson, J. G., Stone, N. J., Van Horn, L. V., & American Heart Association (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation, 136(3), e1–e23. https://doi.org/10.1161/CIR.0000000000000510

3. Li, Y., Hruby, A., Bernstein, A. M., Ley, S. H., Wang, D. D., Chiuve, S. E., Sampson, L., Rexrode, K. M., Rimm, E. B., Willett, W. C., & Hu, F. B. (2015). Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study. Journal of the American College of Cardiology, 66(14), 1538–1548. https://doi.org/10.1016/j.jacc.2015.07.055

4. Kaaks, R., Bellati, C., Venturelli, E., Rinaldi, S., Secreto, G., Biessy, C., Pala, V., Sieri, S., & Berrino, F. (2003). Effects of dietary intervention on IGF-I and IGF-binding proteins, and related alterations in sex steroid metabolism: the Diet and Androgens (DIANA) Randomised Trial. European journal of clinical nutrition, 57(9), 1079–1088. https://doi.org/10.1038/sj.ejcn.1601647

5. Ligia J. Dominguez, Nicola Veronese, Giovanna Di Bella, Claudia Cusumano, Angela Parisi, Federica Tagliaferri, Stefano Ciriminna, Mario Barbagallo, Mediterranean diet in the management and prevention of obesity, Experimental Gerontology, Volume 174, 2023, 112121, ISSN 0531-5565, https://doi.org/10.1016/j.exger.2023.112121

6. Retrieved from the article 10 Impressive Health Benefits of Fava Beans. https://www.healthline.com/nutrition/fava-beans