7 Mediterranean Diet Lunch Ideas We Love Right Now

March 11, 2024

Courtesy of Ambitious Kitchen

There’s a reason why the Mediterranean diet is continually rated the best overall diet for your health year-after-year — because it works. Not only does it help with weight management, lowering disease risk, and longevity, but it’s also full of delicious foods packed with nutrients that our bodies crave. And yet, with so many nutritious foods, it can feel daunting when it comes to throwing a meal together — especially if you’re looking to meal prep your lunch. But no sweat; we’ve rounded up some of our favorite Mediterranean diet lunch ideas to give your midday meal a healthy twist.

1. Greek Orzo Salad

If your idea of “salad” includes more grains than greens, this is the recipe for you. Made with a mixture of hearty vegetables and packed with flavor, this filling salad is the ideal plant-based lunch when you’re looking to go Mediterranean.

Try the recipe from A Couple Cooks.

2. Mediterranean Pasta

Sure, this pasta recipe would work well as a Mediterranean dinner, but why not prep a skillet and divide it up for easy lunches throughout the week? This recipe includes all of those Mediterranean flavors we love, like olives, artichokes, tomatoes, cheese, and herbs.

Try the recipe from Well Plated.

3. Grain Bowls with Salmon

Fish is a staple protein for the Mediterranean diet, so make it the star of the show with this grain bowl. This makes for an easy lunch if you already have a can of salmon ready to use.

Try the recipe from The Healthy Epicurean.

4. The Ultimate Mediterranean Bowl

Think of this as the Mediterranean bowl of your dreams. It starts with homemade falafel and a parsley-based salad, plus hummus, and chili garlic sauce, then you drizzle the whole thing with a homemade tahini sauce. You’ll be dreaming about having lunch again as soon as you finish.

Try the recipe from Minimalist Baker.

5. The Easiest Chopped Chickpea Salad

If you’re looking for Mediterranean diet lunch ideas that you can throw together easily, this chopped salad is about to be your new best friend. Toss together lots of veggies with chickpeas, plus feta, drizzle with olive oil and sprinkle with herbs, and you have lunch ready in a matter of minutes.

Try the recipe from Ambitious Kitchen.

6. Roasted Sweet Potato & Farro Salad

Tired of making the same salad or bowl for lunch? This bowl has a unique combo of flavors mixed with hearty roasted sweet potato, plus farro, and it’s topped with hazelnuts and ricotta salata cheese. It’s one of those Mediterranean diet lunch ideas that you’ll return to again and again.

Try the recipe from Cookie + Kate.

7. Mediterranean Kale Salad

With a mix of fresh veggies, herbs, spices, olive oil, and feta cheese, this colorful salad is perfect for lunch. You can also enjoy it on the side of any of your favorite Mediterranean dinners.

Try the recipe from The Healthy Epicurean.