18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (2024)

FAQs

What is an example of an anti-inflammatory breakfast? ›

Spinach & Egg Scramble with Raspberries

This quick egg scramble with hearty bread combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.

Quick Mediterranean Diet Breakfast Ideas

Or, a quick boiled egg with a side of fresh tomato and and cucumber (yes, salad for breakfast!) 3- In the Eastern Mediterranean, it's not uncommon for leftover homemade hummus, Labneh, or plain Greek yogurt with a drizzle of good olive oil to show up on the breakfast table.

Absolutely to all three! Oats are a whole grain, which is encouraged on the Mediterranean diet.

Oatmeal has anti-Inflammatory properties.

Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.

Anti-inflammatory Foods

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.

Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea. One glass of red wine is also permitted in this diet.

Mediterranean Diet Pantry Staples

Fresh or frozen fish and seafood. Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added)

I've followed the Mediterranean diet for over 2 years, and I buy a lot of staples to keep in my pantry. I regularly stock up on olive oil, Greek yogurt, whole grains, and peanut butter. Other essentials in the Mediterranean diet include foods high in healthy fats and protein.

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

What cheese is ok on a Mediterranean diet? ›

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation. The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis.

Quinoa, GF: This versatile, high-protein seed is an ideal grain substitute. Research suggests it might suppress the release of pro-inflammatory proteins in the body called cytokines, which could be helpful for preventing inflammation. Sorghum, GF: This cereal grain is rich in protein.

Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.