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Photo: Fred Hardy
Chronic inflammation can end up causing you all kinds of pesky problems, fromstiff joints to poor digestion. That’s why eating morenutrient-dense anti-inflammatory foods, like cauliflower, avocado and fish, can be a healthy way to shake up your routine.These delicious Mediterranean diet-friendly lunches incorporate lots of those tasty ingredients and includethe pillars of the Mediterranean diet,like whole grains, fish, fruits and veggies. Recipes like our Chopped Salad with Chickpeas, Olives & Feta and Vegetarian Protein Bowl are tasty ways to add some flavor to your next midday meal.
Chronic inflammation can end up causing you all kinds of pesky problems, fromstiff joints to poor digestion. That’s why eating morenutrient-dense anti-inflammatory foods, like cauliflower, avocado and fish, can be a healthy way to shake up your routine.
These delicious Mediterranean diet-friendly lunches incorporate lots of those tasty ingredients and includethe pillars of the Mediterranean diet,like whole grains, fish, fruits and veggies. Recipes like our Chopped Salad with Chickpeas, Olives & Feta and Vegetarian Protein Bowl are tasty ways to add some flavor to your next midday meal.
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Chopped Salad with Chickpeas, Olives & Feta
View Recipe
Kelsey Hansen
02of 35Cauliflower Rice Bowls with Grilled ChickenView RecipeThese healthy Greek-inspired cauliflower rice bowls topped with feta, olives, veggies and grilled chicken are impressive yet take just 30 minutes to make.
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Cauliflower Rice Bowls with Grilled Chicken
These healthy Greek-inspired cauliflower rice bowls topped with feta, olives, veggies and grilled chicken are impressive yet take just 30 minutes to make.
03of 35Baked Falafel SandwichesView RecipeThis street-style falafel sandwich is herbaceous, tangy and rich. The falafel gets nice and crispy in the oven while the veggies inside keep it simple and fresh. Make the tahini sauce (included as one of the Associated Recipes) ahead of time for easy prep. Wrapping the sandwich in foil makes it a perfect bring-along lunch and helps hold it together for eating on the go.
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Baked Falafel Sandwiches
This street-style falafel sandwich is herbaceous, tangy and rich. The falafel gets nice and crispy in the oven while the veggies inside keep it simple and fresh. Make the tahini sauce (included as one of the Associated Recipes) ahead of time for easy prep. Wrapping the sandwich in foil makes it a perfect bring-along lunch and helps hold it together for eating on the go.
04of 35Avocado Tuna Spinach SaladView RecipeGreg DuPreeAvocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.
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Avocado Tuna Spinach Salad
Greg DuPree
Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.
05of 35Lentil Salad with Feta, Tomatoes, Cucumbers & OlivesView RecipeJennifer CauseyThis Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.
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Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
Jennifer Causey
This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.
06of 35Mediterranean Quinoa SaladView RecipeThis Mediterranean quinoa salad is chock-full of fresh veggies that marinate in a bright, fresh dressing. It’s an easy vegetarian dinner recipe that can also be made ahead as a healthy lunch option. Add some chopped chicken or shrimp for added protein and variety.
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Mediterranean Quinoa Salad
This Mediterranean quinoa salad is chock-full of fresh veggies that marinate in a bright, fresh dressing. It’s an easy vegetarian dinner recipe that can also be made ahead as a healthy lunch option. Add some chopped chicken or shrimp for added protein and variety.
07of 35Chickpea Tuna SaladView RecipePhotography / Caitlin Bensel, Food Styling / Ruth BlackburnThis chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before—just be sure to keep the spinach separate and dress the salad right before serving.
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Chickpea Tuna Salad
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before—just be sure to keep the spinach separate and dress the salad right before serving.
08of 35Vegetarian Protein BowlView RecipeFred HardyThis vegetarian protein bowl has everything you need for a complete meal in one bowl. Beans not only boost protein, but also add creaminess to the farro mixture. Chimichurri sauce brightens the dish.
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Vegetarian Protein Bowl
Fred Hardy
This vegetarian protein bowl has everything you need for a complete meal in one bowl. Beans not only boost protein, but also add creaminess to the farro mixture. Chimichurri sauce brightens the dish.
09of 35Salmon Rice BowlView RecipeAli RedmondThis tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you’ll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice.
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Salmon Rice Bowl
Ali Redmond
This tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you’ll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice.
10of 35Avocado Chicken SaladView RecipeCaitlin BenselThis avocado chicken salad is herbaceous, bright and creamy. The blend of cilantro, dill and chives pairs nicely with fresh avocado. Enjoy this easy chicken salad over lettuce, on crackers or in a wrap.
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Avocado Chicken Salad
Caitlin Bensel
This avocado chicken salad is herbaceous, bright and creamy. The blend of cilantro, dill and chives pairs nicely with fresh avocado. Enjoy this easy chicken salad over lettuce, on crackers or in a wrap.
11of 35Vegetarian Chopped Power Salad with Creamy Cilantro DressingView RecipeBrie PassanoCilantro adds color and flavor when blended to make a creamy dressing. Serve this healthy salad for lunch or dinner. Not a fan of cilantro? Try swapping out aGreen Goddess Dressingfor the cilantro dressing.
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Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
Brie Passano
Cilantro adds color and flavor when blended to make a creamy dressing. Serve this healthy salad for lunch or dinner. Not a fan of cilantro? Try swapping out aGreen Goddess Dressingfor the cilantro dressing.
12of 35Winter Greens BowlView RecipeAli RedmondThis one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish.
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Winter Greens Bowl
This one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish.
13of 35Avocado Tuna SaladView RecipePhotography / Greg DuPree, Styling / Ruth BlackBurn / Julia BaylessJazz up a can of tuna with this easy avocado tuna salad recipe. Silky avocado adds creaminess that’s cut with a hit of acidity from lemon and a briny punch from feta cheese. Romaine hearts and cucumber offer refreshing crunch.
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Avocado Tuna Salad
Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless
Jazz up a can of tuna with this easy avocado tuna salad recipe. Silky avocado adds creaminess that’s cut with a hit of acidity from lemon and a briny punch from feta cheese. Romaine hearts and cucumber offer refreshing crunch.
14of 35Quinoa-Black Bean SaladView RecipeEnjoy this quinoa and black bean salad as a delicious and quick vegetarian main dish or as a side for grilled chicken or fish. And don’t forget the leftovers! They make an easy lunch on the go.
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Quinoa-Black Bean Salad
Enjoy this quinoa and black bean salad as a delicious and quick vegetarian main dish or as a side for grilled chicken or fish. And don’t forget the leftovers! They make an easy lunch on the go.
15of 35White Bean & Veggie SaladView RecipeThis meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables. For added crunch toss on some slivered almonds.
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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. For added crunch toss on some slivered almonds.
16of 35Chickpea & 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 them 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
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack them in containers with lids to stash in the fridge for easy, healthy grab-and-go lunches all week long.
17of 35Tomato, Cucumber & White-Bean Salad with Basil VinaigretteView RecipeThis no-cook bean salad is a delicious way to use summer’s best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
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Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
This no-cook bean salad is a delicious way to use summer’s best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
18of 35Vegan Grain BowlView RecipeThis easy grain bowl has so much to love—sweet potatoes, protein-packed chickpeas, creamy avocado and homemade tahini dressing. Make the full recipe on the weekend and pack it into individual serving containers for ready-to-go lunches for work all week.
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Vegan Grain Bowl
This easy grain bowl has so much to love—sweet potatoes, protein-packed chickpeas, creamy avocado and homemade tahini dressing. Make the full recipe on the weekend and pack it into individual serving containers for ready-to-go lunches for work all week.
19of 35Couscous & Chickpea SaladView RecipeCooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.
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Couscous & Chickpea Salad
Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.
20of 35Tomato-&-Avocado Cheese SandwichView RecipeParmesan cheese is such a bold flavor, 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. To keep this sandwich truly vegetarian, look for Parmesan cheese that has been made with a vegetarian rennet, as opposed to an animal rennet (the label should tell you which one was used).
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Tomato-&-Avocado Cheese Sandwich
Parmesan cheese is such a bold flavor, 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. To keep this sandwich truly vegetarian, look for Parmesan cheese that has been made with a vegetarian rennet, as opposed to an animal rennet (the label should tell you which one was used).
21of 35Quinoa 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.
22of 35Meal-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.
23of 35Chicken & Apple Kale WrapsView RecipeUsing kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can’t find lacinato (aka Tuscan) kale, try cabbage for your wrap.
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Chicken & Apple Kale Wraps
Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can’t find lacinato (aka Tuscan) kale, try cabbage for your wrap.
24of 35Orzo Salad with Chickpeas & Artichoke HeartsView RecipePhotography / Fred Hardy, Styling / Kady Wohlfarth / Kay ClarkeThis hearty orzo salad features feta, lemon and dill, three ingredients often found in Greek cuisine. Enjoy for lunch or dinner.
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Orzo Salad with Chickpeas & Artichoke Hearts
Photography / Fred Hardy, Styling / Kady Wohlfarth / Kay Clarke
This hearty orzo salad features feta, lemon and dill, three ingredients often found in Greek cuisine. Enjoy for lunch or dinner.
25of 35Veggie & Hummus SandwichView RecipeThis 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
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.
26of 35Black Bean-Quinoa BowlView RecipeThis black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
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Black Bean-Quinoa Bowl
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
27of 35Salmon-Stuffed AvocadosView RecipeCanned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
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Salmon-Stuffed Avocados
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
28of 35Pesto Chicken Quinoa BowlsView RecipeThis pesto chicken quinoa bowl is packed with herbs from the basil pesto and the Italian spice mix and gets a slight kick of heat from the red pepper. If you enjoy the flavor profile, this dish can also be made with whole-wheat orzo in place of quinoa.
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Pesto Chicken Quinoa Bowls
This pesto chicken quinoa bowl is packed with herbs from the basil pesto and the Italian spice mix and gets a slight kick of heat from the red pepper. If you enjoy the flavor profile, this dish can also be made with whole-wheat orzo in place of quinoa.
29of 35Kale & Quinoa Salad with Lemon DressingView RecipePhotography / Antonis Achilleos, Styling / Christine Keely, Ali RameeThis kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.
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Kale & Quinoa Salad with Lemon Dressing
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
This kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.
30of 35Kale & 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.
31of 35Tuna Salad with EggView RecipePhotography / Jennifer Causey, Styling / Ali Ramee / Audrey DavisThis simple tuna salad with egg has a clean and balanced flavor. The capers and lemon bring acidity to help everything come together and chopped arugula adds a peppery kick. Enjoy it with greens or on a slice of your favorite whole-grain bread.
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Tuna Salad with Egg
Photography / Jennifer Causey, Styling / Ali Ramee / Audrey Davis
This simple tuna salad with egg has a clean and balanced flavor. The capers and lemon bring acidity to help everything come together and chopped arugula adds a peppery kick. Enjoy it with greens or on a slice of your favorite whole-grain bread.
32of 35Quinoa, Avocado & Chickpea Salad over Mixed GreensView RecipeProtein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe. The avocado adds creaminess and the carrot adds a nice crunch to round out the texture profile.
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Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe. The avocado adds creaminess and the carrot adds a nice crunch to round out the texture profile.
33of 35Chopped Salad with Sriracha Tofu & Peanut DressingView RecipePrep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts—or put several separate ones all together to make your own.
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Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts—or put several separate ones all together to make your own.
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Tuna & Olive Spinach Salad
35of 35Chicken Tenders & Couscous Wrap with Fresh HerbsView RecipeThis wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch.
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Chicken Tenders & Couscous Wrap with Fresh Herbs
This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch.
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