Healthy, Easy Lunches: What Can I Eat for Lunch on the Mediterranean Diet?

Does Lunch boredom have you down?

• Are you looing for quick, easy, healthy lunch ideas?
• Are you bored with your current rotation of meals and looking for some new ideas?
• Are you new to the Mediterranean Diet, and wondering "What Can I Eat for Lunch on the Mediterranean Diet?" Or do you just need some Mediterranean Diet inspiration?

This article has you covered on all fronts! 

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What Makes These Lunches Awesome?

We love options that include whole foods like healthy fats, lean proteins, and fruits and vegetables. Healthy and fats and proteins will keep you feeling fueled and your energy stable. Fiber and nutrients from fruits and vegetables keep you healthy, bulk up your meals for very few calories, and help your digestion. 

These 7 lunch meal ideas are just suggestions to get you thinking.

Feel free to swap out vegetables, proteins, and healthy carbs to items that you have in your house or that you prefer to eat. For example, a Greek salad can easily become a Mexican Salad by swapping the veggies, the type of cheese, and the dressing. 

Many of these lunch options include precooked items like cooked quinoa. We love meal prepping to make assembling easy lunch totally doable. Check our article on Meal Prepping 101 here. And don't forget the glass containers for storage!

7 Healthy, Easy Lunch Ideas

Here are some healthy, Mediterranean Diet lunch ideas to inspire your next great meal:

Greek Salad: Toss together a mix of fresh salad greens, cucumbers, cherry tomatoes, red onions, Kalamata olives, and feta cheese. Drizzle with olive oil and lemon juice, and season with herbs like oregano or basil. You can also add grilled chicken or chickpeas for added protein.

Mediterranean Wrap: Fill a whole grain wrap with grilled vegetables (such as eggplant, zucchini, and bell peppers), hummus, sliced tomatoes, cucumbers, and a sprinkle of crumbled feta cheese. Add a few olives or a drizzle of tahini sauce for extra flavor. If you don't have time to grill veggies, you can make a yummy wrap with raw veggies as well. Try this wrap. 

Quinoa Salad: Combine cooked quinoa with chopped vegetables like cherry tomatoes, cucumbers, bell peppers, and fresh herbs like parsley or mint. Add in some diced avocado, feta cheese, and a dressing made with olive oil, lemon juice, and garlic. Quinoa is already complete protein! You can also include grilled chicken, shrimp, or chickpeas for extra protein. You can try our chickpea salad here.  

Mediterranean Buddha Bowl: Assemble a bowl with a base of whole grains (such as brown rice or farro). Then top with a different vegetables (roasted or raw), olives, chickpeas, and a sprinkle of crumbled feta cheese. Drizzle with olive oil and lemon juice, and add a dollop of tzatziki or hummus.

Caprese Salad: Arrange sliced tomatoes, fresh mozzarella cheese, and basil leaves on a plate. Drizzle with balsamic vinegar and olive oil, and season with salt and pepper. You can serve it with a side of whole grain bread (you can make your own!) for a complete meal.

Tuna and White Bean Salad: Mix canned tuna, white beans, cherry tomatoes, red onions, and chopped parsley in a bowl. Dress it with lemon juice, olive oil, salt, and pepper. Serve it over a bed of mixed greens or whole grain bread. (Confused about whether whole grains are healthy? See this article) 

Veggie Soup (requires cooking or advancing preparation): Prepare a hearty veggie soup with vegetables like carrots, celery, onions, and tomatoes. Include beans or lentils for added protein and bulk. This is our favorite vegetable soup ever! Serve it with a side salad and a slice of whole grain bread.

These lunch ideas provide a good balance of vegetables, whole grains, lean proteins, and healthy fats. These are all principles of the Mediterranean diet. (Ready for more principles? Check here.)

Next Up? Breakfast! 

Now that you have lunch nailed down, are you ready for 7 Healthy Breakfast Ideas? Read this article. 

Ready for More Yummy Meals?

If you love easy, healthy meals like these, you must check out our Mediterranean Diet Meal Plans. 90% of clients self-report that the meals are good or excellent!