30 Mediterranean Diet Lunch Recipes – EatingWell

30 Mediterranean Diet Lunch Recipes – EatingWell

Meal Plans for Weight Loss

Plan meals that emphasize plant-based foods and nutrient-dense whole grains, legumes and vegetables. This diet can help you feel more satisfied and may improve calorie-burning and appetite regulation, which can lead to weight loss.

Download the CareClinic app to track your meal plan, calories and protein intake.

These 30 recipes will help make the next month of lunch breaks the best yet. Not only are they delicious, but they also follow one of the healthiest eating patterns out there, the Mediterranean diet. These recipes incorporate plenty of fruits and vegetables, healthy fats, whole grains and lean proteins for a balanced and filling meal. Recipes like our Pesto Chicken Quinoa Bowls and Piled-High Vegetable Pitas will help you stay nourished and energized for whatever the day holds.


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 orzo in place of quinoa.



Salmon Rice Bowl


Ali Redmond

Inspired by the viral TikTok trend, this salmon rice bowl makes for a tasty lunch or dinner. With healthy ingredients like instant brown rice, salmon and veggies, you’ll have a flavorful meal in just 25 minutes.



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.



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.



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.



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.



Piled-High Vegetable Pitas


Fresh, bright flavors come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe–or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature.



Cucumber-Chicken Green Goddess Wrap


Brie Passano

This quick and easy wrap rolls up and is ready for a casual, stationary lunch or a meal on the go, with protein from chicken to keep you going. The green goddess dressing is creamy with cheese and avocado and bright from lemon and herbs. Cucumber and carrots add color and crunch to this healthy, robust whole-wheat wrap.



Mediterranean Pasta Salad


You might not think to use hummus as a pasta sauce, but the creamy dip makes the perfect backdrop to the bold flavors of this healthy Mediterranean-inspired pasta salad.



3-Ingredient Green Goddess White Bean Salad


Carolyn A. Hodges, R.D.

Bagged salad and slaw blends are great shortcut ingredients for adding variety without needing to wash and chop lots of different vegetables. Toss a kale-and-broccoli slaw mix with canned white beans and yogurt-based green goddess dressing for a crunchy main-dish salad in minutes.



Creamy Pesto Chicken Salad with Greens


For a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.



Edamame Hummus Wrap


Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables.



Mason Jar Power Salad with Chickpeas & Tuna


This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.



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.



Crispy Smoked Tofu & Coleslaw Wraps


Johnny & Charlotte Autry

Tossing the smoked tofu in cornstarch then pan-frying makes it super-crispy. Drizzle with hot honey or your favorite hot sauce to spice it up a little.



Winter Greens Bowl


Ali Redmond

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.



Meal-Prep Falafel Bowls with Tahini Sauce


These quick 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.



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.



Roasted Salmon Rice Bowl with Beets & Brussels


Roasting vegetables and salmon together on one sheet pan while the rice cooks makes an easy, satisfying meal packed with protein, whole grains and veggies. To ensure that you’re getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice.



Egg Sandwiches with Rosemary, Tomato & Feta


Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall

These hearty breakfast sandwiches are packed with ingredients popular in the Mediterranean diet, including feta, tomato and spinach.



Berry Chia Pudding


Chia seeds are a good source of healthy omega-3 fatty acids, plus they have fiber, iron and calcium. Here they’re mixed with a fruity base and refrigerated until the chia seeds expand to form a thick, creamy texture similar to tapioca. Pudding for breakfast? We’re in.



Chickpea Salad Sandwich


Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It’s got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.



Citrus Lime Tofu Salad


This veggie-packed salad has plenty of protein and fiber, so you’ll feel full and satisfied. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work.



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. Serve with: Mixed green salad and a glass of crisp white wine.



Instant Pot Vegetable Soup


This easy soup recipe cooks up quickly thanks to the use of an electric pressure cooker or multicooker, like the Instant Pot. It packs in tons of filling veggies without packing on the calories. Plus, it happens to be entirely plant-based. If you aren’t eating vegan, top it with a little Parmesan cheese or pesto to add even more flavor.



West Coast Avocado Toast


Hummus, sprouts and avocado top sprouted whole-wheat bread in this healthy vegan lunch idea. Look for sprouted bread in the freezer section of your grocery store.



Stuffed Sweet Potato with Hummus Dressing


Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!



Vegan Burrito Bowls with Cauliflower Rice


These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.



Rainbow Veggie Wraps


There’s definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they’re easy enough for kids to assemble themselves for an easy lunch or dinner.



Green Goddess Sandwich


Victor Protasio

This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.


Source: eatingwell.com

Kerri Waldron

My name is Kerri Waldron and I am an avid healthy lifestyle participant who lives by proper nutrition and keeping active. One of the things I love best is to get to where I am going by walking every chance I get. If you want to feel great with renewed energy, you have to practice good nutrition and stay active.

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