high protein diet for breakfast

 The Mediterranean diet emphasizes plant-based foods, healthy fats, and whole grains, inspired by the traditional eating patterns of countries bordering the Mediterranean Sea. A versatile and flavorful way of eating, it can reduce the risk of heart disease, stroke, and diabetes. 

Best mediterranean diet

Key principles

• Eat daily: Focus your meals on fruits, vegetables, whole grains, beans, nuts, and healthy fats like extra virgin olive oil.
• Eat weekly: Enjoy moderate portions of fish, poultry, and eggs.
• Eat less often: Limit your intake of red meat and sweets.
• Use healthy fats: Use olive oil as your primary fat for cooking and dressings, rather than butter or other saturated fats.
• Season with herbs and spices: Flavor your food with herbs, garlic, and spices to reduce the need for salt.
• Hydrate and socialize: Drink plenty of water and, if you drink, have wine in moderation with meals. An important part of the diet is enjoying meals with others. 

Sample recipes

Greek Sheet Pan Chicken

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 pound baby potatoes, halved
• 1 red onion, chopped
• 1 cup cherry tomatoes
• 1/2 cup Kalamata olives
• 2 tbsp extra virgin olive oil
• 1 lemon, thinly sliced
• 2 tbsp chopped fresh oregano
• Salt and pepper to taste

Instructions:

Preheat your oven to 400°F (200°C).

On a large sheet pan, toss the chicken, potatoes, red onion, and olives with olive oil, oregano, salt, and pepper.

Add the cherry tomatoes and lemon slices and toss again.

Bake for 30–40 minutes, or until the chicken is cooked through and the potatoes are tender. 

Mediterranean Chickpea Salad

Ingredients:

1 (15-ounce) can chickpeas, rinsed and drained

1 cucumber, diced

1 cup cherry tomatoes, halved

1/2 red onion, finely chopped

1/2 cup crumbled feta cheese

1/4 cup chopped fresh parsley

3 tbsp extra virgin olive oil

2 tbsp red wine vinegar

Salt and pepper to taste