Ditch the lunchtime rut! These easy Mediterranean diet lunch ideas are light, flavorful, and perfect for packing or whipping up on the go. From protein-packed salads to veggie bowls, find healthy inspiration for every day.
Following the Mediterranean diet and need some lunchtime inspiration? As married cookbook authors and recipe experts, Alex and I have been specializing in this way of eating for over a decade, focusing on whole grains, olive oil, and lots of fruits and vegetables. Luckily, it’s incredibly delicious—and we’ve never felt better!
We are always looking for lunch inspiration, and we hear that from many of our readers. Today, we’ve put together a list of our favorite Mediterranean diet lunch ideas to help you power through the day.
Foods in the Mediterranean diet
The Mediterranean diet has been called one of the best diets in the world according to US News and World Report. This way of eating and living derives from the countries that border the Mediterranean Sea, like Italy and Greece. It’s not a strict diet, but more a set of guidelines. Here’s how the Mayo Clinic defines the Mediterranean diet:
- Daily consumption of vegetables, fruits, whole grains and healthy fats (like olive oil)
- Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
- Moderate portions of dairy products
- Limited intake of red meat and added sugar
According to a study by The American Journal of Medicine, the Mediterranean diet “is arguably the best-studied and most evidence-based diet to prevent not only cardiovascular disease, but also other chronic diseases, as it has become the standard for healthy eating.”
Let’s see what Mediterranean diet lunch ideas look like
American-lunches often center around breads, meats, snack foods like chips and crackers, and sugary treats. Instead, Mediterranean diet snacks prioritize whole grains, fruits and vegetables, and nuts and seeds. Per the Cleveland Clinic, here is what lunch ideas for the Mediterranean diet should look like:
- Whole grains like oats, quinoa, barley, and so forth. Prioritize whole wheat or whole grain bread.
- Fruits and vegetables
- Nuts and seeds
- Yogurt in moderation
- Milk and natural or light cheeses in moderation, like cottage cheese, ricotta and goat cheese (per the Cleveland Clinic and Mayo Clinic)
- Eggs in moderation (1 egg per day)
- Seafood (3 times per week)
- Olive oil (instead of butter)
Notice that eggs and dairy should be eaten at a minimum, as well as added sugars. Make sure to balance them with what you eat in the rest of the day.
More Mediterranean Diet Recipes
Add in an active lifestyle
The Mediterranean diet is also about embracing the lifestyle, not just food! This eating philosophy originated based on the longevity of people in the Mediterranean, and researchers noticed there were factors beyond food that contributed to overall health.
It’s important to also stay active and exercise regularly, avoid smoking, reduce the amount of stress in your lifestyle, and be invested and engaged in your community. Keep this in mind as you browse these recipes!
15 Mediterranean diet lunch ideas
We’re always looking for fast Mediterranean diet lunch ideas. One of our top choices is this Mediterranean Tuna Salad, a mix of canned tuna with crunchy vegetables, feta cheese, olive oil and a punch of Dijon mustard.
This easy Mediterranean diet lunch requires no cooking at all: layer a dollop of hummus with crunchy veggies and serve with whole wheat pita wedges. It’s easily customizable and you can make it in just 5 minutes!
Instead of chicken salad, try chickpea salad! This one of our most popular recipes, featuring a flavor-popping filling that’s creamy and savory. Spread whole wheat bread with hummus before serving to add even more flavor, or serve with nut-based crackers.
This garbanzo bean salad is protein-packed and bursting with fresh flavors, perfect for a light lunch or side dish! Simple ingredients and a quick prep time make it an easy and healthy meal prep option.
This smoked salmon salad is a Mediterranean diet lunch ideas with no cooking required. It’s healthy, fresh, and 100% cook free. Imagine: savory smoked salmon, fresh greens, fluffy goat cheese dollops and a tangy shallot vinaigrette.
This soup is a fan favorite and perfect for lunch meal prep! it’s only 7 ingredients, plant-based, delicious, and just gets better over time. It’s one of our top easy, healthy budget-friendly Mediterranean diet lunch ideas!
Spread ricotta cheese on toast, then load it up with sweet or savory toppings. Go basic with juicy ripe tomatoes and a drizzle of olive oil, or hearty with tender smoked salmon, capers and fresh dill.
Stuffed sweet potatoes are perfect for lunch! Bake the spuds whole until they’re moist and tender, then top with savory fillings like black beans and guacamole to make a hearty meal. For a quick single serve lunch, try our Microwave Sweet Potato.
This Mediterranean diet lunch idea is surprisingly satisfying! Top high protein cottage cheese with fresh berries or apple, cinnamon and drizzle of honey. Or, top with savory toppings like smoked salmon or chickpeas and tomatoes.
Hummus dip is a quick and easy Mediterranean diet lunch idea! Top a platter with cucumber, tomatoes, olives and feta cheese, then dip with whole wheat pita chips.
This fresh lentil salad is Mediterranean-style, mixed with fresh veggies, feta cheese and pistachios. It’s protein-packed and just gets better in the fridge. Make a big batch to eat off of for healthy and easy lunch recipes all week.
Try this white bean soup as a make ahead lunch idea, full of simple ingredients and big flavor! Tender white beans float in the cozy broth with soft potatoes and leafy kale.
Salmon toast is a simple toast of whole grain bread loaded with fluffy whipped ricotta, smoked salmon, capers and fresh dill. Each bite is a burst of smoky, creamy, rich, briny, salty and fresh!
This white bean salad is bursting with Mediterranean flavor from simple ingredients: bell pepper brings a crunch, parsley an herbaceous bite, and red wine vinegar brings a zing of acidity. Top with a sprinkle of feta, and it’s irresistibly tasty with minimal effort.
This fresh bowl of delicious vegetables and easy chickpeas is smothered in a tangy lemon tahini sauce that’s darn delicious. It’s easy to make ahead and totally customizable to whatever veggies you have on hand! Serve with quinoa or gluten-free crackers.
Description
Ditch the lunchtime rut! These easy Mediterranean diet lunch ideas are light, flavorful, and perfect for packing or whipping up on the go. From protein-packed salads to veggie bowls, find healthy inspiration for every day.
- 1 cup whole milk ricotta cheese or Whipped Ricotta (see Step 1)
- Kosher salt
- Fresh ground pepper
- Slices of bread
- For the salmon toast: Smoked salmon, capers, red onion, fresh dill
- For the tomato toast: Ripe tomatoes, garlic salt, chives or green onion, olive oil
- For the avocado toast: Ripe avocado, radishes, garlic salt
- For the apple honey toast: Apple slices, honey, chopped pistachios, cinnamon
- Other ideas: Strawberries, blackberries, blueberries, pears, cucumber, canned tuna, canned salmon, prosciutto, hard boiled eggs, fresh herbs, pickled vegetables, etc.
- Stir together the ricotta with ¼ teaspoon kosher salt and several grinds of fresh ground pepper; taste and adjust seasoning as desired. Or, make the Whipped Ricotta: place 16 ounces whole milk ricotta, 3 tablespoons milk and 1 tablespoon olive oil in a bowl and whisk with a whisk for about 2 minutes until light and fluffy.
- Toast the bread.
- Salmon toast: Spread the ricotta on the toast. Top with smoked salmon, drained capers, sliced red onion and fresh dill sprigs. Add 1 grind fresh black pepper.
- Tomato toast: Spread the ricotta on the toast. Top the toast with the sliced tomatoes, chopped chives or green onion, drizzle of olive oil, a small pinch salt and fresh ground pepper.
- Avocado toast: Spread ricotta on the toast. Top the toast with sliced radishes, drizzle of olive oil, and a small pinch salt and fresh ground pepper.
- Apple honey toast: Spread ricotta on the toast. Add apple slices, a drizzle of honey, chopped pistachios, and a pinch of cinnamon.
- Category: Lunch
- Method: No Cook
- Cuisine: Lunch
- Diet: Vegetarian
Keywords: Mediterranean diet lunch ideas