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With its focus on healthy ingredients, like fruits, veggies, whole grains, olive oil, legumes and eggs, theMediterranean dietmakes it simple to eat a little healthier. These lunches highlight the foods prized in the Mediterranean diet and stick tocomplex carbsand heart-healthy levels of saturated fat and sodium, so you know you have adiabetes-friendlymeal at the ready when lunchtime arrives.Recipes like our Goddess Veggie Bowls with Chicken and Egg Salad English-Muffin Sandwich make for healthy midday meals that will power you through the afternoon.
With its focus on healthy ingredients, like fruits, veggies, whole grains, olive oil, legumes and eggs, theMediterranean dietmakes it simple to eat a little healthier. These lunches highlight the foods prized in the Mediterranean diet and stick tocomplex carbsand heart-healthy levels of saturated fat and sodium, so you know you have adiabetes-friendlymeal at the ready when lunchtime arrives.
Recipes like our Goddess Veggie Bowls with Chicken and Egg Salad English-Muffin Sandwich make for healthy midday meals that will power you through the afternoon.
01of 26Savory Oatmeal with Tomato & SausageView RecipeOats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes and herbs.
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Savory Oatmeal with Tomato & Sausage
View Recipe
Oats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes and herbs.
02of 26Kale & Avocado Salad with Blueberries & EdamameView RecipeBursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame and goat cheese.
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Kale & Avocado Salad with Blueberries & Edamame
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame and goat cheese.
03of 26Spiced Grilled Chicken with Cauliflower “Rice” TabboulehView RecipeChicken breasts on the grill have a smoky flavor that’s enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.
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Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh
Chicken breasts on the grill have a smoky flavor that’s enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.
04of 26Goddess Veggie Bowls with ChickenView RecipeDark green dinosaur kale contrasts with the warm tones of bell peppers and tomatoes in these hearty chicken and veggie bowls.
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Goddess Veggie Bowls with Chicken
Dark green dinosaur kale contrasts with the warm tones of bell peppers and tomatoes in these hearty chicken and veggie bowls.
05of 26Spring Veggie WrapsView RecipeA tangy tahini-ginger-soy mixture both marinates the tofu and serves as a sauce for this colorful veggie wrap recipe. Look for spinach tortillas for an additional pop of green.
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Spring Veggie Wraps
A tangy tahini-ginger-soy mixture both marinates the tofu and serves as a sauce for this colorful veggie wrap recipe. Look for spinach tortillas for an additional pop of green.
06of 26Quick Tortilla SoupView RecipeBrie PassanoThis hearty, veggie-packed soup packs a bit of heat, thanks to the tomatoes and green chiles! If you prefer things milder, swap in a 15-ounce can of no-salt-added diced tomatoes and add 2 teaspoons of low-sodium taco seasoning.
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Quick Tortilla Soup
Brie Passano
This hearty, veggie-packed soup packs a bit of heat, thanks to the tomatoes and green chiles! If you prefer things milder, swap in a 15-ounce can of no-salt-added diced tomatoes and add 2 teaspoons of low-sodium taco seasoning.
07of 26Veggie & Hummus SandwichView RecipePhotographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyThis mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to-go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.
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Veggie & Hummus Sandwich
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to-go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.
08of 26Egg Salad English-Muffin SandwichView RecipeBrie PassanoWhen you boil eggs ahead of time, it’s easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.
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Egg Salad English-Muffin Sandwich
When you boil eggs ahead of time, it’s easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.
09of 26Shrimp Salad with Peanut DressingView RecipeUsing applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.
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Shrimp Salad with Peanut Dressing
Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.
10of 26Farro Salad with Arugula, Artichokes & PistachiosView RecipePrecooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
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Farro Salad with Arugula, Artichokes & Pistachios
Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
11of 26Chicken & Veggie QuesadillaView RecipeThis easy quesadilla recipe uses canned cooked chicken to save time. You can also use leftover cooked chicken or turkey if you have it. Dice the vegetables up to one day ahead for even speedier prep.
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Chicken & Veggie Quesadilla
This easy quesadilla recipe uses canned cooked chicken to save time. You can also use leftover cooked chicken or turkey if you have it. Dice the vegetables up to one day ahead for even speedier prep.
12of 26Catchall Lunch SaladView RecipeThis easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand.
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Catchall Lunch Salad
This easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand.
13of 26Lentil Bowls with Fried Eggs & GreensView RecipeLentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.
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Lentil Bowls with Fried Eggs & Greens
Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.
14of 26Salami & Farro SaladView RecipeThis farro salad is savory, tangy and briny. Chewy farro creates the perfect base for bold flavors from salami, banana peppers and sun-dried tomatoes, while radicchio adds a delightful pop of color.
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Salami & Farro Salad
This farro salad is savory, tangy and briny. Chewy farro creates the perfect base for bold flavors from salami, banana peppers and sun-dried tomatoes, while radicchio adds a delightful pop of color.
15of 26Salmon & Quinoa Bowls with Green Beans, Olives & FetaView RecipeThis flavorful and easy salmon quinoa bowl is a meal that keeps on giving. Pack up any leftovers from dinner for a next-day lunch, or make the entire recipe ahead and pack it into individual serving containers for ready-to-go meals.
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Salmon & Quinoa Bowls with Green Beans, Olives & Feta
This flavorful and easy salmon quinoa bowl is a meal that keeps on giving. Pack up any leftovers from dinner for a next-day lunch, or make the entire recipe ahead and pack it into individual serving containers for ready-to-go meals.
16of 26Thai Zucchini Salad (Larb)View RecipeLarb is a classic salad with roots in Laos and Thailand. It typically features seasoned ground meat and lots of herbs and vegetables. Here, we use summer squash and quinoa for a satisfying veggie-based version.
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Thai Zucchini Salad (Larb)
Larb is a classic salad with roots in Laos and Thailand. It typically features seasoned ground meat and lots of herbs and vegetables. Here, we use summer squash and quinoa for a satisfying veggie-based version.
17of 26Winter Kale & Quinoa Salad with AvocadoView RecipePrecooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.
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Winter Kale & Quinoa Salad with Avocado
Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.
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Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
19of 26Chicken & Cucumber Lettuce Wraps with Peanut SauceView RecipeWe love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy lunch recipe that will impress kids and adults alike.
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Chicken & Cucumber Lettuce Wraps with Peanut Sauce
We love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy lunch recipe that will impress kids and adults alike.
20of 26Spicy Slaw Bowls with Shrimp & EdamameView RecipeThe quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.
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Spicy Slaw Bowls with Shrimp & Edamame
The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.
21of 26Chicken Caesar Salad WrapsView RecipeThese chicken Caesar salad wraps make for a quick, easy lunch or dinner. We like a mix of romaine and kale for texture and color, but you can use one or the other if you prefer. Romaine will not hold well once dressed, so we recommend not making this wrap more than one day in advance or the leaves will get soggy. Parmesan crisps act as another crouton-like element—use store-bought crisps or make your own with ourParmesan Crisps recipe.
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Chicken Caesar Salad Wraps
These chicken Caesar salad wraps make for a quick, easy lunch or dinner. We like a mix of romaine and kale for texture and color, but you can use one or the other if you prefer. Romaine will not hold well once dressed, so we recommend not making this wrap more than one day in advance or the leaves will get soggy. Parmesan crisps act as another crouton-like element—use store-bought crisps or make your own with ourParmesan Crisps recipe.
22of 26Meal-Prep Chili-Lime Chicken BowlsView RecipeSkip takeout and whip up these equally delicious, and easy-to-make burrito bowls at home. They’re great as meal-prep lunches to pack for work throughout the week.
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Meal-Prep Chili-Lime Chicken Bowls
Skip takeout and whip up these equally delicious, and easy-to-make burrito bowls at home. They’re great as meal-prep lunches to pack for work throughout the week.
23of 26Vegan Roasted Vegetable Quinoa Bowl with Creamy Green SauceView RecipeIn a vegan riff on green goddess dressing, cashews provide a creamy base with tons of flavor from herbs and apple-cider vinegar. Drizzle it all over this bowl of quinoa and roasted vegetables to make a satisfying vegan packable lunch.
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Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce
In a vegan riff on green goddess dressing, cashews provide a creamy base with tons of flavor from herbs and apple-cider vinegar. Drizzle it all over this bowl of quinoa and roasted vegetables to make a satisfying vegan packable lunch.
24of 26Chicken Fajita BowlsView RecipeThese satisfying bowls are chock-full of protein and fiber, thanks to chicken breast, black beans, sweet potatoes and bulgur—a versatile grain that has about 15 g fewer carbs—and more than twice the fiber—per cup than brown rice.
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Chicken Fajita Bowls
These satisfying bowls are chock-full of protein and fiber, thanks to chicken breast, black beans, sweet potatoes and bulgur—a versatile grain that has about 15 g fewer carbs—and more than twice the fiber—per cup than brown rice.
25of 26Pita Panzanella Salad with MeatballsView RecipeThis Mediterranean-inspired salad combines the flavors of Greece with the format of a traditional Tuscan bread salad for a refreshing, yet hearty meal. For a twist, try stuffing the salad into the pitas rather than crisping them in Step 3.
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Pita Panzanella Salad with Meatballs
This Mediterranean-inspired salad combines the flavors of Greece with the format of a traditional Tuscan bread salad for a refreshing, yet hearty meal. For a twist, try stuffing the salad into the pitas rather than crisping them in Step 3.
26of 26Egg Sandwiches with Rosemary, Tomato & FetaView RecipeThese hearty sandwiches are packed with ingredients popular in the Mediterranean diet, including feta, tomato and spinach.
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Egg Sandwiches with Rosemary, Tomato & Feta
These hearty sandwiches are packed with ingredients popular in the Mediterranean diet, including feta, tomato and spinach.
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