30-Day Mediterranean Diet Weight-Loss Breakfast Plan

Jason Donnelly

Jason Donnelly

Reviewed by Dietitian Jessica Ball, M.S., RD

The Mediterranean diet is one of the healthiest eating patterns around, and these breakfast recipes can help you follow it. From sweet chia pudding and overnight oats to savory breakfast sandwiches and tacos, these morning meals will have you looking forward to getting out of bed. Plus, each dish has no more than 575 calories and has at least 6 grams of fiber per serving, so they’re light and filling options that can help support weight loss efforts. Recipes like our Chocolate-Banana Protein Smoothie and Sweet Potato, Corn & Black Bean Hash are satisfying choices you’ll enjoy all month long.

Sheet-Pan Egg Sandwiches for a Crowd

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Hosting a crowd for the holidays or another occasion? Forget cooking individual servings of eggs and make these easy sheet-pan egg sandwiches instead. One batch makes enough bacon, egg, cheese and vegetable sandwiches to serve 12 people in the time you’d normally spend prepping breakfast for one or two people.

Sriracha, Egg & Avocado Overnight Oats

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If you love avocado toast, give this savory overnight oats recipe a try. The oats soak overnight for easy “cooking.” In the morning, just top with a fried egg, avocado and Sriracha for a satisfying healthy breakfast.

Berry-Orange Chia Pudding

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Jason Donnelly

Jason Donnelly

Before you head off to bed, throw together this berry-orange chia pudding for a tasty shake-up in your morning routine. Chia seeds, a good source of healthy omega-3 fatty acids, are combined with creamy coconut milk, berries and orange juice that adds subtle sweetness and tang. The chia seeds transform overnight to create a thick, creamy pudding for a healthy grab-and-go breakfast.

Sweet Potato, Corn & Black Bean Hash

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Quick and easy hashes are fabulous

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30-Day Smoothie Plan for the Mediterranean Diet

Clara Gonzalez

Clara Gonzalez

Reviewed by Dietitian Jessica Ball, M.S., RD

The Mediterranean diet, one of the healthiest eating patterns around, can be easy and delicious to follow. This 30-day smoothie plan can help you make simple and healthy choices to start each morning this month. Each smoothie is packed with various fruit and vegetables alongside plant-based protein sources, so they will fit well into a balanced eating pattern. Recipes like our Strawberry-Banana Green Smoothie and Mixed-Berry Breakfast Smoothie nutritious, refreshing and can help keep you fueled for the day ahead.

Strawberry-Banana Green Smoothie

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This green smoothie recipe is sweetened only with fruit and gets an extra dose of healthy omega-3s from flaxseeds.

Fruit & Yogurt Smoothie

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This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.

Chocolate-Banana Protein Smoothie

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Red lentils give this smoothie a plant-based protein boost. To make this smoothie vegan, try using unsweetened coconut beverage or almond milk in place of the dairy milk.

Kale & Apple Smoothie

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Casey Barber

Casey Barber

Apple slices and nut butter are a favorite after-school snack, and they taste just as satisfying in this smoothie. Pick your favorite nut butter: cashew for a less-prominent nutty flavor, or almond or peanut butter for a stronger taste.

Mixed-Berry Breakfast Smoothie

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Clara Gonzalez

Clara Gonzalez

Smoothies are popular for breakfast, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.

Vegan Smoothie Bowl

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Eat this thick and creamy smoothie

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