August 21, 2025, 7:38 am | Read time: 5 minutes
Breakfast doesn’t hold much importance in Spain. Those who don’t skip it usually opt for something sweet or white bread with olive oil. It’s quite different when it comes to Queen Letizia’s (52) diet. She apparently has three carefully coordinated components on her plate every day, aimed at keeping the body–and especially the skin–young. FITBOOK nutrition expert Sophie Brünke took a closer look at the royal breakfast.
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Omelet à la Letizia
Not only the royal, but also the rumor mill is buzzing: Reports are increasing that Queen Letizia of Spain eats the same breakfast every day–at least that’s what “Vogue Germany” claims, citing international press. There’s no official confirmation from the Spanish royal family, but also no denial.
So what does this mysterious morning ritual look like? According to reports, the Spanish queen eats an egg white omelet consisting of three components:
- Chicken egg whites
- Green onions
- Smoked salmon
Letizia starts her day in an unusual way–smoked salmon is more commonly associated with a fancy Sunday brunch–but her breakfast provides a solid foundation. Eggs and salmon offer plenty of protein. Protein is an essential macronutrient. Our body uses it as a building block for muscles, tissues, hair, nails, and so on. Those who exercise a lot and want to build muscle should pay particular attention to adequate protein intake, which ranges from 0.2 to 2.0 grams of protein per kilogram of body weight. But that’s not all: The high protein content keeps blood sugar stable and prevents sugar spikes in the morning that could lead to cravings. The smoked salmon, in turn, scores with its valuable omega-3 fatty acids. These have anti-inflammatory and anticoagulant effects in the body, promoting heart health.
The egg yolk probably doesn’t make it into the omelet, as it consists of about one-third fat and contains cholesterol. However, I would recommend including the yolk when making scrambled eggs. Dietary cholesterol does not adversely affect cholesterol levels in healthy individuals. Moreover, the yolk contains fat-soluble vitamins, especially vitamin A.
Also interesting: Certain peanuts can apparently slow down cell aging
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Queen Letizia follows Perricone’s diet
Have you ever heard of the anti-wrinkle diet by American dermatologist Dr. Nicholas Perricone? In the early 2000s, the dermatologist published his guide “The Wrinkle Cure.” In his research on the impact of diet on skin aging and weight, Perricone found that a diet rich in antioxidant foods, high-quality proteins, healthy fats, and complex carbohydrates not only made the skin appear smoother but also helped with weight loss.
The basic idea of the diet is that foods with a high glycemic index–such as white sugar or white flour products–cause blood sugar levels to rise rapidly, promote free radicals, and trigger silent inflammation in the body, accelerating the aging process. Perricone counters this with a diet rich in omega-3 fatty acids, antioxidants, and protein.
Characteristic of his diet’s structure is a strict three-day introductory phase with a strong focus on fish and other protein-rich foods before the meal plan gradually becomes more varied. In the New York Post, the doctor promises an immediate effect from this diet start: “I developed this 3-day diet to reduce puffiness, improve contours, and tighten the jawline–and if you eat salmon twice a day, your skin will be firmer and more radiant.” Bold words he announced in April this year shortly before the release of his new book.
Is it worth imitating the royal breakfast?
There’s nothing wrong with the ingredients. If you have the leisure to cook in the morning, you start with a good portion of protein and omega-3 fatty acids. Your blood sugar will also thank you. However, I would advise against eating the same breakfast 365 days a year. The credo is always: colorful and varied! Moreover, I can imagine that some people find it difficult to eat enough fruits and vegetables throughout the day if one of the three main meals contains only a few green onions.
If you want to try the Perricone diet, I advise you not to expect miracles–especially not in three days. A healthy diet can have a positive long-term effect on the skin, but there is unfortunately no immediate effect. Also, we should not forget that only Letizia knows what other measures she has taken for her appearance.