Key Takeaways
- A Mediterranean diet breakfast centers on plants, whole grains, protein, and healthy fats—think Greek yogurt, eggs, oats, tomatoes, and extra-virgin olive oil—for steady energy and heart health.
- Target 20–30 g protein, 8–12 g fiber, and 10–20 g unsaturated fat per morning to boost satiety, support blood sugar control, and reduce inflammation.
- Build fast bowls and toasts: savory yogurt with cucumbers and olive oil, tomato–feta toast with za’atar, oat or barley bowls with berries, walnuts, and chia.
- Prioritize staples like olive oil, nuts, oats, whole-grain bread, canned fish, and seasonal produce; batch-prep grains, eggs, chopped veggies, and yogurt cups for 3-day ease.
- Keep added sugar low and swap butter for olive oil; flavor with herbs, spices, citrus, and vinegar to manage sodium without losing taste.
Mornings feel better when my plate brings bright Mediterranean flavors. I want breakfast that tastes fresh and keeps me full. I reach for simple food that loves my heart and my schedule. Think juicy tomatoes creamy yogurt golden olive oil and herbs that wake me up.
I do not chase strict rules. I build a bowl or toast that leans on plants whole grains and good fats. It feels easy and joyful. A few pantry staples make it happen fast and it never gets boring.
In this guide I will share how I plan a Mediterranean diet breakfast that fits real life. You will find quick ideas smart swaps and a rhythm you can stick with. Let the day start with color and calm and a little crunch.
What Makes A Mediterranean Diet Breakfast
A Mediterranean diet breakfast balances plants, whole grains, and olive oil for steady energy. I center the plate on fiber, protein, and healthy fats to support satiety and heart health, citing AHA and USDA guidance.
- Build with vegetables for volume and antioxidants, examples tomatoes cucumbers spinach
- Choose whole grains for complex carbs and minerals, examples oats barley whole wheat bread
- Include protein for fullness and muscle repair, examples Greek yogurt eggs beans
- Add healthy fats for absorption and flavor, examples extra virgin olive oil walnuts almonds
- Flavor with herbs and spices for sodium control, examples oregano basil za’atar
- Prioritize fermented dairy for probiotics and calcium, examples kefir plain yogurt labneh
- Pair fruit for natural sweetness and polyphenols, examples berries oranges figs
- Limit refined carbs for glycemic control, examples pastry white bread sugary cereals
- Swap butter for olive oil for monounsaturated fats, examples toast drizzle omelet sauté
- Hydrate early for cognition and digestion, examples water unsweetened coffee tea
I use simple ratios to keep breakfast consistent across busy mornings.
| Component | Target per breakfast | Example foods |
|---|---|---|
| Protein | 20–30 g | Greek yogurt 170 g eggs 2 lentils 1 cup cooked |
| Fiber | 8–12 g | Oats 40 g berries 1 cup chia 1 tbsp |
| Healthy fats | 10–20 g | Extra virgin olive oil 1–2 tbsp nuts 20–30 g |
| Whole grains | 30–50 g cooked weight | Oatmeal barley farro toast 1 slice whole wheat |
| Added sugar | 0–10 g | Honey 0–2 tsp dark chocolate 1 square |
| Sodium | <500 mg | Herbs citrus vinegar in place of salt |
Source AHA 2023 added sugars and heart health, USDA DGA 2020–2025 dietary patterns, EFSA 2017 dietary reference values.
I apply Mediterranean breakfast building blocks in quick combinations.
- Yogurt bowl base Greek yogurt 2% toppings olive oil chia berries pistachios mint
- Savory toast base whole wheat bread toppings tomato olive oil za’atar feta
- Grain bowl base oats or barley toppings spinach olive oil soft boiled egg lemon
- Bean plate base hummus toppings cucumber olives parsley whole wheat pita
- Veg omelet base eggs toppings zucchini onion oregano olive oil side orange
I rely on extra virgin olive oil grade for phenolic content and flavor. I pick seasonal produce for peak taste and price. I keep portions flexible for activity days and rest days without losing the Mediterranean pattern.
Science-Backed Benefits For Your Morning
A Mediterranean diet breakfast supports heart health, stable energy, and satiety.
What the evidence shows
| Outcome | Evidence | Key Number | Source |
|---|---|---|---|
| Major cardiovascular events | Mediterranean pattern with extra virgin olive oil or nuts | 30% lower risk | NEJM PREDIMED, 2013 |
| Type 2 diabetes control | Mediterranean pattern vs control diets | HbA1c −0.3 to −0.5 percentage points | AJCN meta-analysis, 2013 |
| Systolic blood pressure | Mediterranean pattern vs usual diet | −2 to −3 mmHg | Cochrane review, 2021 |
| C‑reactive protein | Mediterranean pattern vs control diets | −0.5 to −1.0 mg/L | Systematic reviews, 2014–2020 |
| Cognitive decline | Higher adherence to Mediterranean pattern | 10–15% lower risk | BMJ umbrella review, 2020 |
| All‑cause mortality | Higher adherence to Mediterranean pattern | 8–10% lower risk | BMJ, 2014 |
How a Mediterranean diet breakfast drives these gains
- Lowers cardiovascular risk with olive oil, nuts, and seeds examples include extra virgin olive oil, walnuts, almonds.
- Improves glucose control with whole grains and legumes examples include oats, barley, chickpeas.
- Increases satiety with fiber, protein, and healthy fats examples include vegetables, Greek yogurt, tahini.
- Supports cognition with polyphenol rich foods examples include olive oil, berries, leafy greens.
- Enhances gut health with fermented dairy and diverse plants examples include kefir, yogurt, herbs.
- Reduces inflammation with omega‑3 seafood and phenolic compounds examples include sardines, salmon, oregano.
Morning targets I use
- Hit 8–12 g fiber per breakfast, if lunch runs late.
- Hit 15–25 g protein per breakfast, if training volume rises.
- Hit 10–20 g unsaturated fat per breakfast, if hunger spikes mid‑morning.
- Hit low glycemic carbs from intact grains per breakfast, if meetings stack back to back.
Practical ways to map evidence to the plate
- Build a Mediterranean breakfast bowl with barley, tomatoes, olive oil, and eggs.
- Build a whole grain toast with hummus, cucumbers, herbs, and sardines.
- Build a yogurt base with kefir, berries, walnuts, and ground flax.
- Build an oat porridge with chia, pear, cinnamon, and extra virgin olive oil.
I keep these ratios visible, if mornings feel rushed.
Sources: American Heart Association 2021 dietary guidance, USDA Dietary Guidelines 2020–2025, NEJM PREDIMED 2013, Cochrane 2021 Mediterranean diet review, BMJ 2014 and 2020 umbrella reviews, AJCN 2013 dietary patterns and diabetes meta‑analysis.
Key Ingredients And Pantry Staples
Key ingredients and pantry staples keep my Mediterranean diet breakfast fast and consistent.
Core fats
- Keep extra-virgin olive oil for cooking and drizzling, pick cold‑extracted oils labeled extra virgin for higher polyphenols (AHA, 2023; EFSA, 2011).
- Keep olives in brine for savory bowls, choose varieties like Kalamata or Castelvetrano for firm texture.
- Keep nuts and seeds for crunch and fats, use almonds and walnuts and pistachios as examples for variety and nutrients (USDA FDC, 2024).
Whole grains
- Stock oats for beta‑glucan fiber and steady energy, use old‑fashioned or steel‑cut for 4–5 g fiber per 40–45 g dry serving and ~2 g beta‑glucan that supports LDL reduction with 3 g per day total (FDA, 2023).
- Stock whole‑grain bread for quick toasts, look for 100% whole grain on the label and ≥3 g fiber per slice (USDA, 2020).
- Stock cooked grains for bowls, use farro and barley and quinoa as examples for batch‑prep flexibility.
Protein anchors
- Choose Greek yogurt or skyr for concentrated protein and probiotics, pick live and active cultures on the label for microbial content (NCCIH, 2021).
- Choose eggs for rapid protein and choline, pair with vegetables for volume and color (USDA FDC, 2024).
- Choose canned fish for omega‑3s, use sardines and salmon in olive oil as examples to reach ~1 g EPA+DHA per 85 g serving (USDA FDC, 2024).
Vegetables and fruit
- Buy tomatoes and cucumbers and leafy greens for hydration and potassium, slice them fresh for bowls and toasts.
- Buy berries and oranges and figs for color and polyphenols, rotate with seasons for better flavor and cost.
- Buy jarred peppers and artichokes for speed, rinse to reduce sodium before use.
Flavor boosters
- Add herbs for aroma, use parsley and mint and basil as examples for bright finishes.
- Add spices for depth, use za’atar and sumac and cumin as examples for fast complexity.
- Add acids for balance, use lemon juice and red wine vinegar as examples for lift.
Quick build matrix
- Start with 1 base, add 1–2 proteins, finish with 2 plants and 1 fat.
- Start with oats or toast or cooked grains as examples for bases.
- Start with Greek yogurt or eggs or sardines as examples for proteins.
Handy nutrition snapshots
| Staple | Typical serving | Protein (g) | Fiber (g) | Notable fats (g) |
|---|---|---|---|---|
| Greek yogurt, 2% | 3/4 cup, 170 g | 17 | 0 | 4.5 total fat |
| Oats, dry | 1/2 cup, 40 g | 5 | 4 | 3 total fat |
| Chia seeds | 1 tbsp, 12 g | 2 | 4 | 2.5 ALA omega‑3 |
| Almonds | 1 oz, 28 g | 6 | 3.5 | 9 mono, 3 poly |
| Extra‑virgin olive oil | 1 tbsp, 14 g | 0 | 0 | 10 mono, 2 poly |
| Sardines in olive oil, drained | 3 oz, 85 g | 21 | 0 | ~1 EPA+DHA |
| Whole‑grain bread | 1 slice, 38 g | 4 | 3 | 1 total fat |
Sources: USDA FoodData Central 2024, NCCIH 2021, AHA 2023, FDA 2023, EFSA 2011.
Storage shortcuts
- Prep grains on Sunday, store 4 days in sealed containers in the fridge for fast breakfasts (USDA, 2020).
- Prep chopped vegetables for 3 days, keep towels in containers to limit moisture and preserve texture.
- Prep yogurt cups for 3 days, add nuts and seeds at serving to keep crunch.
Taste Test: Best Mediterranean Diet Breakfast Ideas
I taste-tested my favorite Mediterranean diet breakfast ideas. I picked fast builds with vibrant produce, whole grains, and satisfying protein.
| Idea | Prep min | Protein g | Fiber g |
|---|---|---|---|
| Tomato olive oil toast | 5 | 10 | 6 |
| Savory yogurt bowl | 7 | 20 | 5 |
| Veggie egg scramble | 8 | 18 | 4 |
| Berry tahini oats | 6 | 16 | 8 |
| Citrus yogurt parfait | 4 | 17 | 3 |
| Sardine lemon toast | 6 | 22 | 5 |
Savory Options Worth Waking Up For
- Build tomato olive oil toast, rub toasted whole grain bread with garlic, pile on ripe tomatoes, add feta, finish with extra virgin olive oil and oregano.
- Spoon Greek yogurt into a bowl, swirl in olive oil, top with cucumbers, cherry tomatoes, olives, parsley, add a pinch of za’atar for lift.
- Scramble eggs in olive oil, fold in spinach, scallions, and peppers, add crumbled goat cheese, serve with whole grain pita.
- Mash chickpeas with lemon, tahini, and dill, spread on toast, top with arugula, radish, and a soft boiled egg.
- Flake sardines in olive oil, mix with lemon zest and capers, mound on warm toast, add sliced fennel for crunch.
Satisfying Sweet-And-Fruity Plates
- Stir rolled oats with warm milk, fold in berries, stir in tahini and sesame, top with chopped pistachios for a Mediterranean breakfast spin.
- Layer Greek yogurt with orange segments, drizzle honey, add walnuts, dust with cinnamon for aroma.
- Blend frozen berries with kefir, pour into a bowl, top with sliced figs, chia, and toasted almonds.
- Mix cottage cheese with chopped dates, add pear slices, spoon over olive oil, finish with crushed hazelnuts.
- Toast whole grain bread, spread ricotta, fan on strawberries, add basil leaves, finish with a light honey thread.
Quick, On-The-Go Choices
- Pack a yogurt cup, add olive oil, cucumbers, and cherry tomatoes, grab whole grain crackers for scooping.
- Roll a whole wheat wrap, fill with scrambled eggs, spinach, and feta, splash with hot sauce for kick.
- Stack a jar with overnight oats, milk, chia, and blueberries, add lemon zest in the morning if brightness fits your mood.
- Assemble a tuna and olive tapenade toast, squeeze lemon, wrap in parchment for easy travel.
- Shake a smoothie with kefir, banana, peanut butter, and oats, toss in flaxseed if you want extra fiber.
Pros, Cons, And Who It’s Best For
Pros
- Supports heart health with extra-virgin olive oil, nuts, and fiber-rich plants if I follow the Mediterranean diet breakfast pattern (AHA, USDA).
- Provides steady energy from whole grains, yogurt, and eggs if I balance carbs, protein, and fat at breakfast (USDA).
- Delivers gut support with fermented dairy and fiber from fruits and vegetables if I include yogurt, kefir, and greens most mornings (NIH).
- Encourages sustainability with seasonal produce and pantry staples if I prep oats, beans, and veggies on weekends.
- Aligns with long-term eating habits across cultures if I keep the focus on plants, olive oil, and simple cooking (WHO).
Cons
- Requires basic prep for vegetables and grains if I aim for variety on busy weekdays.
- Limits ultra-processed choices like pastries and sweet cereals if I want Mediterranean diet breakfast benefits.
- Increases grocery costs for quality olive oil, nuts, and fresh produce if I shop out of season.
- Depends on dairy tolerance and fish preference if I lean on Greek yogurt and canned sardines for protein.
Who it’s best for
- Adults seeking heart-forward eating patterns for breakfast if they prefer plants, whole grains, and olive oil.
- Athletes needing sustained morning energy if they combine oats, fruit, and yogurt in a balanced bowl.
- Busy commuters wanting grab-and-go options if they prepare yogurt cups, overnight oats, and veggie wraps.
- Families building simple habits if they rotate toasts, scrambles, and fruit with nuts.
- People managing blood sugar at breakfast if they favor high-fiber carbs, protein, and healthy fats over refined options (ADA).
How It Compares To Popular Breakfast Trends
I anchor my Mediterranean diet breakfast to fiber rich plants and extra virgin olive oil. I match popular trends on protein and I exceed them on variety and fiber.
Versus High-Protein, Low-Carb Plans
This comparison centers on protein quality and carb quality. I keep protein moderate and I keep carbs complex.
- Protein: I hit 18–25 g with Greek yogurt, eggs, or canned fish, I avoid ultra-processed powders when possible (USDA DGA 2020–2025).
- Carbs: I use oats, whole-grain bread, or barley for 40–55 g carbs, I prioritize intact grains for lower glycemic impact (ADA 2022).
- Fiber: I land at 8–12 g from fruit, nuts, and vegetables, I target the 14 g per 1,000 kcal guideline (USDA DGA).
- Fat: I feature olive oil and nuts for monounsaturated fats, I keep saturated fat under 10% kcal with dairy choices like low fat yogurt and cheese (AHA 2021).
- Evidence: I lean on broad cardiometabolic data for Mediterranean patterns, I note that low-carb plans show short term weight loss and mixed long term risk markers (NEJM 2018, AHA 2021).
Examples include omelets with spinach and feta, Greek yogurt bowls with walnuts and berries, sardine toast with tomatoes.
Versus Plant-Based Breakfasts
This comparison focuses on vegan swaps and protein sufficiency. I keep the Mediterranean diet breakfast flexible and I keep dairy optional.
- Protein: I reach 18–25 g with yogurt or eggs, I reach 20–28 g with tofu, soy yogurt, or lentils when fully plant-based (USDA DGA, PDCAAS data).
- Omega-3: I get EPA and DHA from canned fish, I use flax, chia, and walnuts for ALA when vegan and I consider algae oil for DHA if needed (NIH ODS 2022).
- Fiber: I maintain 8–12 g with fruit and whole grains, I surpass 12 g with legumes and seeds in vegan builds like chickpea scrambles and chia oats (USDA DGA).
- Micronutrients: I cover calcium, iodine, and B12 with dairy and fish, I use fortified plant milks, iodized salt, and B12 supplements if fully vegan (NIH ODS 2021).
Examples include tofu scramble with peppers, soy yogurt with tahini and figs, chickpea flatbread with arugula and olive oil.
Versus Traditional American Breakfasts
This comparison contrasts added sugars and refined grains. I keep sweetness light and I keep grains whole.
- Sugar: I stay near 0–6 g added sugar, I avoid sweetened cereal, syrup, and pastry that often reach 12–24 g per meal (AHA 2021, USDA FPED).
- Fiber: I deliver 8–12 g from oats and fruit, I avoid the 1–3 g common in refined bagels and waffles (USDA).
- Fat: I center olive oil and nuts, I displace processed meats like bacon that raise sodium and saturated fat exposure (AHA 2021).
- Satiety: I pair fiber and protein for steady energy, I reduce rapid glucose swings tied to refined grains and juices in typical American breakfasts (ADA 2022).
Examples include olive oil tomato toast, barley porridge with pear and almonds, savory yogurt with cucumbers and herbs.
| Breakfast pattern | Protein g | Carbs g | Fiber g | Added sugar g |
|---|---|---|---|---|
| Mediterranean diet breakfast | 18–25 | 40–55 | 8–12 | 0–6 |
| High-protein low-carb | 25–35 | 10–25 | 2–4 | 0–4 |
| Plant-based Mediterranean | 20–28 | 45–60 | 10–15 | 0–6 |
| Traditional American | 8–15 | 50–70 | 1–3 | 12–24 |
Sources: USDA Dietary Guidelines 2020–2025, American Heart Association 2021 Scientific Advisory on Dietary Guidance, American Diabetes Association 2022 Standards of Care, NIH Office of Dietary Supplements fact sheets, NEJM 2018 DIETFITS trial.
Practical Tips: Budget, Prep, And Dining Out
I keep Mediterranean diet breakfast simple and affordable. I lean on seasonal produce, batch prep, and smart orders when I eat out.
Smart Budget Swaps And Seasonal Picks
I match cost with flavor and stick to fresh basics.
- Buy in season first for lower prices, if a fruit or vegetable fits the month. USDA notes in season produce often costs less and tastes better https://snaped.fns.usda.gov/seasonal-produce-guide.
- Swap premium cheeses for creamy yogurt, if I want tang and protein.
- Pick store brand extra virgin olive oil for cooking, if a protected designation bottle costs more.
- Choose canned fish like sardines, tuna, salmon for protein, if fresh fish strains the budget.
- Stock whole grains like oats, barley, whole grain bread for volume, if specialty cereals run high.
- Freeze berries, spinach, herbs for smoothies and scrambles, if fresh options spike in price.
- Roast budget veggies like carrots, onions, potatoes for make ahead sides, if tender greens look tired.
- Use legumes like chickpeas, white beans, lentils for fiber and protein, if eggs run low.
20-Minute Meal Prep Strategy
I prep once and stack breakfasts for 3 days.
| Task | Minutes | Output |
|---|---|---|
| Simmer rolled oats with water | 6 | 4 cups cooked oats |
| Boil eggs and chill | 9 | 6 hard cooked eggs |
| Chop cucumbers, tomatoes, herbs | 3 | 4 cups salad mix |
| Stir yogurt with olive oil, lemon, salt | 2 | 2 cups savory yogurt |
- Cook oats in bulk, then portion into jars.
- Cool eggs in cold water, then peel 3 and keep 3 in shell.
- Toss salad mix with olive oil, then pack for toast or bowls.
- Stir yogurt with za’atar or dill, then use as a base for savory bowls.
- Portion nuts and seeds like walnuts, pistachios, sesame, then top oats or yogurt.
Ordering Out The Mediterranean Way
I scan menus for plants, whole grains, and olive oil.
- Scan for anchors like eggs, Greek yogurt, smoked salmon, avocado, tomatoes, olives, greens.
- Ask for extra virgin olive oil on the side, if the default spread is butter.
- Choose whole grain toast, if a bagel or pastry dominates the plate.
- Add vegetables like spinach, peppers, mushrooms to omelets, if the base looks light on plants.
- Pick plain yogurt first, if the parfait includes sweetened granola.
- Request fresh fruit like berries, citrus, melon for sides, if fried sides appear by default.
- Swap bacon or sausage for olives or nuts to favor unsaturated fats, if I want a heart forward plate. The AHA supports replacing saturated fats with unsaturated fats to lower LDL cholesterol https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-healthy-diet.
- Ask for light salt and sauces on the side to manage sodium, if the dish reads saucy. FDA sets 2300 mg as the daily value for sodium https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label.
- Build a quick combo like whole grain toast with tomato and olive oil, or yogurt with walnuts and honey, or veggie egg scramble with fruit.
Conclusion
I want breakfast to feel calm joyful and doable. Let it be a quick ritual that sets the tone for the day and still leaves room for real life. Start small choose one change and let it stick. Then build from there.
Trust your taste buds and your schedule. Mix and match what you have and stay flexible. If a plan makes mornings easier it is the right plan for you. I am cheering you on.
If you try a new combo this week tell me how it went and what surprised you. Your ideas inspire my next round of simple morning wins.
Frequently Asked Questions
What is a Mediterranean diet breakfast?
A Mediterranean breakfast centers on plants, whole grains, and healthy fats like extra-virgin olive oil. Think juicy tomatoes, greens, beans, whole-grain bread or oats, plus protein from Greek yogurt, eggs, or canned fish. It’s flexible, simple, and focused on fiber, protein, and healthy fats for steady energy.
What are the key components I should include?
Aim for: plenty of vegetables or fruit, a whole grain (oats, whole-grain toast, quinoa), a protein (Greek yogurt, eggs, beans, fish), and healthy fat (olive oil, nuts, seeds). Add herbs, lemon, and spices for flavor.
How do I build a quick Mediterranean breakfast bowl?
Use this ratio: half veggies/fruit, a quarter whole grains, a quarter protein, plus a tablespoon of olive oil or nuts. Example: cherry tomatoes, cooked farro, Greek yogurt, olive oil, herbs.
Is olive oil good for breakfast?
Yes. Extra-virgin olive oil adds flavor and heart-healthy monounsaturated fats. Drizzle on toast, eggs, yogurt bowls (savory), or oats with berries and tahini. It supports satiety and helps absorb fat-soluble nutrients.
What are fast Mediterranean breakfast ideas?
- Tomato olive oil toast with herbs
- Savory yogurt with cucumbers, olives, and seeds
- Veggie egg scramble with greens
- Overnight oats with berries and tahini
- Whole-grain toast with sardines and lemon
How much protein should I aim for in the morning?
Most adults do well with 20–30 grams at breakfast for fullness and muscle support. Examples: 1 cup Greek yogurt, 2 eggs with beans, or yogurt plus nuts and seeds.
How can I get enough fiber?
Include veggies, berries, beans, oats, and whole-grain bread. Target at least 8–10 grams at breakfast. Easy wins: chia or flax in oats, a handful of berries, or a side of tomatoes and greens.
Are Mediterranean breakfasts good for heart health and energy?
Yes. Research links the Mediterranean pattern to lower risk of heart disease, type 2 diabetes, and cognitive decline. Fiber, whole grains, and olive oil support steady energy and satiety.
Can I follow this if I’m dairy-free or vegan?
Absolutely. Swap Greek yogurt with unsweetened soy yogurt, tofu, or beans. Use olive oil, nuts, and seeds for healthy fats. Try chickpea scrambles, hummus toast, and oat bowls with tahini.
What if I’m gluten-free?
Choose gluten-free whole grains like oats (certified GF), quinoa, buckwheat, or gluten-free bread. The rest—veggies, eggs, beans, yogurt, olive oil—fit easily.
How can I keep it budget-friendly?
Use seasonal produce, canned tomatoes, and canned fish (sardines, tuna). Buy oats and beans in bulk, choose store-brand EVOO, and use yogurt instead of pricey cheeses. Batch-prep to reduce waste.
Any 20-minute meal prep plan?
Yes: cook a pot of oats, boil eggs, chop a cucumber-tomato-herb mix, and portion nuts/seeds. Store in the fridge for 3–4 days. Mornings become grab-and-go bowls or toasts.
How do I order a Mediterranean-style breakfast when eating out?
Look for veggie omelets with olive oil, whole-grain toast, Greek yogurt with fruit and nuts, or avocado toast with tomatoes. Ask for extra veggies, olive oil instead of butter, and whole grains when available.
Will this help with weight management?
It can. High fiber, protein, and healthy fats increase fullness and reduce cravings. Build balanced plates, watch portions of calorie-dense items (nuts, oil), and tune portions to your activity level.