The Mediterranean diet is renowned for its delicious flavors and incredible health benefits (it’s one of the healthiest diets in the world). Here are 15 easy Mediterranean diet lunch ideas that are not only healthy and delicious, but quick and easy too!
This post contains affiliate links. Should a purchase be made, Love Beauty Thrive may receive a small commission at no added cost to you. Affiliate disclosure is available here. Thank you.
15 Mediterranean Diet Lunch Ideas
It’s one of the world’s healthiest ways of eating . . . the Mediterranean diet.
Rich in real, nutritious foods like fruits and vegetables, whole grains, lean proteins and healthy fats, the Mediterranean diet is a flavorful, delicious approach to healthy eating – especially at lunch!
The Mediterranean Diet is also well known for its association with the “Blue Zones”, the five areas of the world where people are the healthiest and live the longest.
If you want to live a healthier lifestyle, eat real (i.e., better) food, lose weight, boost your energy and super charge your longevity, these Mediterranean diet lunch ideas are all great options for your menu.
Many people have been incredibly successful in improving their health, boosting their energy and achieving a healthy weight by embracing the Mediterranean Diet as their way of eating – including these tasty Mediterranean diet lunch ideas.
We’ve listed for you 15 Mediterranean diet lunch ideas, quick and easy recipes for anyone looking for a nutritious, delicious and speedy meal.
If you’d like to learn more about the Mediterranean diet, you can also read about Mediterranean diet principles for beginners as well as absolutely delicious Mediterranean breakfast recipes to start your day.
These recipe ideas are just the beginning of understanding the Mediterranean Diet. It’s important to first do your research and talk to your doctor to see if it’s right for you.
We hope you find these Mediterranean diet lunch ideas inspiring on your journey to healthy eating. Get ready for a healthier, happier, more energetic you!
Quick & Easy Mediterranean Diet Lunch Ideas
Are you ready for quick and delicious Mediterranean diet lunch ideas? From vibrant, nourishing salads to simple wraps and more, here are easy and flavorful lunches that are perfect for even the busiest of days . . .
Caprese Avocado Toast
Simple, healthy and super quick, top whole-grain toasted bread with smashed avocado, sliced ripe tomatoes, fresh mozzarella, basil, and a drizzle of balsamic glaze. Delicious!
Greek Chicken Gyro Salad
A deconstructed gyro served as a salad with marinated and grilled chicken slices, mixed greens, tomatoes, cucumbers, olives, and a dollop of tzatziki sauce. It’s a protein-packed meal that brings a taste of Greece to your lunch.
Short on time? Substitute the grilled chicken with pre-cooked rotisserie chicken from the grocery store to save on meal prep, tossed over your salad base.
Grilled Vegetable and Hummus Wrap
Char-grilled vegetables like zucchini, bell pepper, and eggplant wrapped in a whole-grain tortilla with a generous spread of hummus. It’s a lunch that is vibrant, packed with fiber, and full of flavours.
An even quicker assembly? Opt for store-bought grilled vegetables or use raw veggies like spinach, cucumber, and bell pepper slices.
Mediterranean Tuna Salad
Mix canned tuna with chopped cucumber, tomatoes, olives, a squeeze of lemon, and olive oil. Serve over greens or with whole-grain crackers for a no-cook option. One of the easiest Mediterranean diet lunch ideas!
Salmon and Avocado Greek Salad
Grilled salmon fillets served over a greek salad loaded with cucumbers, tomatoes, olives, red onion, and avocado, drizzled with an olive oil and lemon dressing. It’s a heart-healthy Mediterranean diet lunch idea rich in omega-3 fatty acids.
A speedier option? Keep the salad but use canned salmon for an effortless protein addition that doesn’t compromise on those omega-3s.
Quinoa Tabbouleh with Chickpeas
A refreshing twist on traditional tabbouleh, this version uses quinoa for added protein and is mixed with chickpeas, fresh herbs, tomatoes, and a zesty lemon dressing. It’s perfect for a light yet satisfying Mediterranean diet lunch idea.
Use pre-cooked quinoa and canned chickpeas for a salad that comes together in just minutes.
Mediterranean Lentil Salad
Cooked lentils mixed with diced cucumber, tomatoes, olives, feta cheese, and a lemony olive oil dressing. It’s a protein-rich salad that’s hearty enough to keep you energized throughout the afternoon.
Consider using canned lentils to make this even faster. Mix with pre-chopped vegetables and a quick vinaigrette for a super speedy lunch.
Easy Baked Falafel Bowls
Baked falafels served over mixed greens, quinoa or couscous, and topped with diced tomatoes, cucumber, and a tahini sauce. This bowl is a fantastic way to enjoy a classic Mediterranean street food in a healthy way.
While homemade falafel is delicious, for a quick (i.e., lunch-friendly) version, buy pre-made falafel from the store, and assemble your bowls with pre-chopped veggies.
Roasted Red Pepper Hummus Pasta
Toss your favourite cooked whole wheat pasta with store-bought roasted red pepper hummus, a splash of pasta water, and some fresh herbs. Consider preparing it the night before if your lunch is short on time.
Have a few extra minutes? Make homemade pesto in advance from roasted red peppers, almonds, garlic, and Parmesan cheese. This dish is flavorful and offers a wonderful texture contrast when prepared this way.
Spinach and Feta Omelette
Omelettes can be quick, tasty and so simple. A quick cooking process, spinach, feta cheese and eggs can be ready in just minutes (you can even try it as a scramble too).
Do you have more time? Try a Mushroom and Spinach Frittata variation instead. A fluffy frittata loaded with sauteed mushrooms, spinach, and a touch of feta cheese. It’s an excellent way to incorporate vegetables and protein into your lunch, and it tastes great both hot and cold.
Have a Little More Time?
If it’s the weekend or you have some extra time for lunch, try these five other Mediterranean diet lunch ideas – they’re just as healthy and delicious, but might take a few additional minutes of prep time.
Stuffed Bell Peppers with Quinoa and Vegetables
Bell peppers stuffed with a mixture of quinoa, zucchini, onions, and tomatoes, topped with whole-grain breadcrumbs and baked until everything is beautifully melded together. It’s a filling, nutritious, and colorful lunch option.
Eggplant and Tomato Stew
A hearty and comforting stew made with chunks of eggplant, tomatoes, onions and Mediterranean herbs, slow-cooked until everything is tender and flavorful. Serve it with a side of whole grain bread for dipping. If you’re looking for something quicker and simpler, the Caprese Avocado Toast (described above) is a great alternative.
Roasted Cauliflower and Chickpea Pitas
Oven-roasted cauliflower and chickpeas seasoned with cumin, paprika, and garlic, stuffed into whole-grain pitas with a drizzle of tzatziki sauce. This lunch packs a tasty punch and offers a satisfying mix of textures too.
Mediterranean Sweet Potato Hash
A vibrant hash made with diced sweet potatoes, kale, olives, and sun-dried tomatoes, topped with a fried or poached egg. It’s a nutrient dense Mediterranean diet lunch idea that brings warmth and color to your mid-day meal.
Seafood Orzo Salad
Cooked orzo pasta tossed with a mix of grilled shrimp and calamari (if you choose), fresh cherry tomatoes, cucumbers, and a generous handful of chopped parsley, all dressed in a lemon-olive oil vinaigrette. This salad is light yet fulfilling, offering a delightful taste of the Mediterranean sea.
Mediterranean Diet Cookbooks and Guides
If you’d like to learn more about Mediterranean Diet principles and meal ideas to see if it’s right for you, many resources are available. But before starting a new diet of any kind, it’s recommended to first talk to your doctor.
Here are four comprehensive guides (and cookbooks) to the Mediterranean Diet with more information on the world’s healthiest diet.
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day – A bestseller by America’s Test Kitchen.
The 30-Minute Mediterranean Diet Cookbook: 101 Easy, Flavorful Recipes for Lifelong Health – A bestseller by registered dieticians Serena Ball and Deanna Segrave-Daly.
Mediterranean Air Fryer: 95 Recipes to Fry, Roast, Bake and Grill – Air fry your way to better health with this cookbook by Katie Hale.
The Mediterranean Dish: 120 Bold and Healthy Recipes You’ll Make on Repeat (A Mediterranean Cookbook) – A New York Times bestseller and Amazon #1 best seller in Middle Eastern cooking, food and wine.
Mediterranean Instant Pot: Easy, Inspired Meals for Eating Well – An Amazon’s Editor’s Pick in Best Cookbooks Food & Wine by America’s Test Kitchen.
THE BLUE ZONES COOKBOOKS & GUIDES
The Mediterranean Diet is associated with several of the Blue Zones. Studies have identified the Blue Zones as areas of the world where people are healthiest and live the longest. If you’d like to learn more about the Blue Zones and the lifestyles of people who live there, here’s where to start . . .
The Blue Zones American Kitchen: 100 Recipes to Live to 100 – A new Blue Zones cookbook by bestselling author Dan Buettner, emphasizing plant-based meals and recipes from America’s healthiest food landscapes.
The Blue Zones Kitchen: 100 Recipes to Live to 100 – An Amazon’s Editor’s Pick in Best Cookbooks, Food & Wine by Dan Buettner (part of the Blue Zones 4-book series).
The Blue Zones Secrets for Living Longer: Lessons from the Healthiest Places on Earth – “An informative guide to lessons from the places on Earth where people live the longest, top longevity foods and behaviors to help you live to 100.”
The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life – A new companion to The Blue Zones Kitchen by #1 New York Times bestselling author Dan Buettner.
The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who’ve Lived the Longest – National Geographic Explorer and longevity expert Dan Buettner reviews Blue Zones research.
The Blue Zones Solution: Eating and Living Like the World’s Healthiest People – A guide (and recipe book) to transforming your health by bestselling author Dan Buettner.
The Blue Zones of Happiness: Lessons from the World’s Happiest People – New York Times bestselling author Dan Buetnner lets you in on the secrets of the world’s happiest places and people (and how you can apply them to your own life).
MEDITERRANEAN DIET & BLUE ZONES
If you’d like to learn even more about the Mediterranean diet, you might like to read about the 10 Mediterranean diet principles for beginners. They can help you decide if it might be right for you.
You can also explore our 7 healthy and delicious Mediterranean diet breakfast recipes that will absolutely help to start your day in the best way.
You’ll also want to discover all the amazing recipes and healthy living guidelines available in the Blue Zones Kitchen Cookbook (and in all the books of the Blue Zones series to health, wellness and happiness).
And if you still need even more? Here are 10 incredibly delicious and healthy superfoods that actually taste great, many of which are very much included in the Mediterranean diet lunch ideas that we learned about together today.
15 Mediterranean Diet Lunch Ideas
Do you like these easy Mediterranean diet lunch ideas? Unleash your inner chef and enjoy these flavorful, healthy meals in no time. Don’t forget to experiment with other nutritious recipe options like grain bowls, mouthwatering sandwiches, or other types of refreshing salads or savory wraps. So next time you’re feeling rushed at lunch, remember that you can still eat well without spending hours in the kitchen. Get creative, have fun, and start cooking!
Show us some love! Follow love beauty thrive on Pinterest here. Save this post for later using this pin. Reading, saving and sharing posts supports this blog, a small business. Thank you so much.
YOU MAY ALSO LIKE
10 Mediterranean Diet Principles for Beginners
7 Healthy & Delicious Mediterranean Breakfast Recipes
The Blue Zones Kitchen Cookbook (And 7 More Books)
The Best Superfoods to Eat that Actually Taste Great
5 Easy Recipe Cookbooks To Start Eating Better Today
6 Fundamental Principles Every Keto Diet Beginner Needs To Know
7 Comprehensive Books That Are Ultimate Guides To The Keto Diet
5 Bestselling Cookbooks For Delicious Gluten-Free Meals
