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TheMediterranean dietis one of the healthiest, most sustainable diets around. Loaded with whole foods like fruits, vegetables, whole grains, lean meats, fish, legumes, nuts, seeds and fermented dairy (including cheese), it’s an eating pattern most people can enjoy.Try one of these healthy lunch recipes that are appropriate for the Mediterranean diet. These lunches are packed with key ingredients of the diet, including vegetables, whole grains, healthy fats and proteins. Whether it’s Shrimp, Avocado & Feta Wrap or Tuna & Olive Spinach Salad, these beginner lunch recipes are ready in just 20 minutes.
TheMediterranean dietis one of the healthiest, most sustainable diets around. Loaded with whole foods like fruits, vegetables, whole grains, lean meats, fish, legumes, nuts, seeds and fermented dairy (including cheese), it’s an eating pattern most people can enjoy.
Try one of these healthy lunch recipes that are appropriate for the Mediterranean diet. These lunches are packed with key ingredients of the diet, including vegetables, whole grains, healthy fats and proteins. Whether it’s Shrimp, Avocado & Feta Wrap or Tuna & Olive Spinach Salad, these beginner lunch recipes are ready in just 20 minutes.
01of 14Chickpea & Quinoa Bowl with Roasted Red Pepper SauceView RecipeQuinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab-and-go lunches all week long.
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Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
View Recipe
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab-and-go lunches all week long.
02of 14Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini DressingView RecipeA tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.
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Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.
03of 14Cucumber Salad, Hummus & Pita Bento Box LunchView RecipeTravel to the Mediterranean over your lunch break with this healthy bento box idea that combines Greek salad, hummus, pita and more for a satisfying work lunch.
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Cucumber Salad, Hummus & Pita Bento Box Lunch
Travel to the Mediterranean over your lunch break with this healthy bento box idea that combines Greek salad, hummus, pita and more for a satisfying work lunch.
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Tuna & Olive Spinach Salad
05of 14Meal-Prep Falafel Bowls with Tahini SauceView RecipeThese quick Mediterranean-inspired couscous bowls come together in 20 minutes thanks to healthy convenience items like frozen falafel and steam-in-bag fresh green beans. Whisk together the simple tahini sauce while the other ingredients cook.
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Meal-Prep Falafel Bowls with Tahini Sauce
These quick Mediterranean-inspired couscous bowls come together in 20 minutes thanks to healthy convenience items like frozen falafel and steam-in-bag fresh green beans. Whisk together the simple tahini sauce while the other ingredients cook.
06of 14Shrimp, Avocado & Feta WrapView RecipeThis easy wrap makes a great healthy lunch to pack for work. Buy cooked shrimp in the seafood department at most supermarkets and grocery stores, or check the freezer section for tailed and deveined shrimp that are easy to thaw and steam. Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying.
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Shrimp, Avocado & Feta Wrap
This easy wrap makes a great healthy lunch to pack for work. Buy cooked shrimp in the seafood department at most supermarkets and grocery stores, or check the freezer section for tailed and deveined shrimp that are easy to thaw and steam. Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying.
07of 14Salmon Pita SandwichView RecipeThis quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you’re bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.
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Salmon Pita Sandwich
This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you’re bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.
08of 14Tomato-&-Avocado Cheese SandwichView RecipeParmesan cheese is a bold flavor, so you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.
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Tomato-&-Avocado Cheese Sandwich
Parmesan cheese is a bold flavor, so you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.
09of 14White Bean & Veggie SaladView RecipeThis meatless main dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
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White Bean & Veggie Salad
This meatless main dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
10of 14Veggie Wrap with Cilantro HummusView RecipeThese healthy multigrain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and homemade cilantro hummus. As a time-saver, the hummus can be prepared up to 3 days ahead, and chilled until you’re ready to make the wraps.
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Veggie Wrap with Cilantro Hummus
These healthy multigrain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and homemade cilantro hummus. As a time-saver, the hummus can be prepared up to 3 days ahead, and chilled until you’re ready to make the wraps.
11of 14Quinoa Chickpea Salad with Roasted Red Pepper Hummus DressingView RecipeThis hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.
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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.
12of 14Tuna & White Bean SaladView RecipeThe time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.
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Tuna & White Bean Salad
The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.
13of 14Pesto Pasta SaladView RecipeA creamy pesto sauce turns this simple pasta salad into a delightful dinner. Adding broccoli to the pasta cooking water just before the pasta is done is a convenient way to briefly cook it so that it turns a vivid shade of green and softens slightly. Eat this pasta salad hot or cold.
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Pesto Pasta Salad
A creamy pesto sauce turns this simple pasta salad into a delightful dinner. Adding broccoli to the pasta cooking water just before the pasta is done is a convenient way to briefly cook it so that it turns a vivid shade of green and softens slightly. Eat this pasta salad hot or cold.
14of 14Cucumber Caprese SandwichView RecipeBrie PassanoWe added cucumber and greens to the tomato to make this refreshing cucumber caprese sandwich flavored with pesto, fresh mozzarella and a sweet balsamic glaze.
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Cucumber Caprese Sandwich
Brie Passano
We added cucumber and greens to the tomato to make this refreshing cucumber caprese sandwich flavored with pesto, fresh mozzarella and a sweet balsamic glaze.
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