7 of the best things to eat for breakfast on the Mediterranean diet

This simple and no-cook meal can be cobbled together in moments and eaten on the go.

"With whole-grain bread, you'll be eating more fiber and vitamins than in white bread, and that will help you stave off those mid-morning munchies. Peanut butter offers those great, healthy fats with its protein, and the banana will add some sweetness, more fiber, and potassium," Laura Yautz, registered dietitian and owner of Being Nutritious, told Insider.

Another easy breakfast on the Mediterranean diet is opting for an English muffin piled high with hearty toppings.

Yautz recommended smearing a whole-grain English muffin with bean spread before adding a handful of potassium-packed spinach and a poached egg.

"Any bean dip will do here: hummus, black-bean dip, white-bean dip. It will pull the sandwich together into a cohesive meal. With a little salty and tangy flavor along with its nutritional punch, it's a great stand-in for cheese, which should be used only sparingly," she said.

Poaching the egg can help you avoid unnecessary calories that other cooking methods might add.

"Greek yogurt is strained in a way that makes it higher in protein than regular yogurt. Yogurt is also rich in probiotics, which are good bacteria necessary for many bodily functions," registered dietitian Katie Hughes told Insider.

If you want a bit of sweetness, you can add a light drizzle of honey. And, for an extra crunch, try adding ground flaxseed. It's rich in omega-3 polyunsaturated fatty acids, which are important for fighting inflammation in the body.

"I always recommend ground flaxseed meal rather than regular flax seeds because they are absorbed better in the body," Hughes added.

Almonds offer a filling and energizing combination of protein, fiber, and healthy fats to help you feel satisfied.

"Slivered or sliced almonds are a delicious addition to your oatmeal, cereal, granola, muesli, yogurt, ricotta, or whole-grain muffins, while almond butter is perfect drizzled over whole-grain pancakes, waffles, and fruit," Christy Brissette, registered dietitian and President of 80 Twenty Nutrition, told Insider.

Incorporate protein-heavy eggs into your Mediterranean breakfast by topping smoked-salmon toast with a poached egg or by scrambling them with feta cheese and tomatoes.

"Another tip from the Mediterranean: eat the yolks. Egg yolks contain fat which helps you stay satisfied longer. Egg yolks are also rich in choline, a nutrient that is needed for brain health and helps transport nutrients around your body," said Brissette. "No egg-white omelets here; the Mediterranean diet focuses on whole foods."

Although they're not native to the Mediterranean region, avocados do offer monounsaturated fat, which is the same type found in olive oil.

These fats offer potential heart health benefits and can help with satiety.

"Avocados are a good source of fiber at [approximately] three grams per serving (one-third of a medium avocado)," said Brissette. "Fiber also helps you stay full and helps keep your blood sugar levels more stable, which is crucial to stabilizing weight, mood, and energy levels."

Though halving an avocado and eating it with a spoon is totally an option, you can also add avocado to smoothies, baked eggs, or even savory oatmeal.

Combining whole grains with tasty plant-based protein makes for a filling and healthy meal that'll help get you to lunch, said Yautz.

She recommended topping a small, whole-grain bagel with hummus and adding some cucumber slices for crunch and flavor.

"Hummus is a source of healthy fats, which will help you feel satisfied longer. We add cucumbers here to boost the veggie servings in the day," she said. "Most people don't eat enough, and adding them to breakfast is a great solution."

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