• Weight Management

5 Mediterranean Diet Lunch Ideas

Medically reviewed and edited by Jarrod Nero, MSN, APRN, FNP-C

Lunch is an important part of any balanced eating pattern, offering an opportunity to refuel your body for the rest of the day.

On the Mediterranean diet — a well-known eating pattern with various benefits — lunch is typically a nutrient-dense meal that contains simple and fresh ingredients.

These ingredients don’t just promote satiety; they’re also delicious and packed with flavor.

Read on to discover your new menu for the week with these five easy and tasty lunch recipes inspired by the Mediterranean diet.

Brief Overview of the Mediterranean Diet

The Mediterranean diet is an eating pattern traditionally followed by people in countries like Italy, Spain, and Greece.

It focuses on incorporating whole, minimally processed foods into a lifestyle that prioritizes healthy living. Other key influences of this diet include:

• Plant-based foods: The foundation of the diet includes fruits, vegetables, whole grains, nuts, and seeds. These foods are high in vitamins, minerals, fiber, and healthy fats.

• Healthy fats: Olive oil is the primary source of added fat, known for its heart-healthy properties. Other sources include nuts, seeds, and fatty fish.

• Moderate protein intake: Protein comes mainly from plant-based and lean animal sources, with moderate consumption of fish and poultry. Red meat is usually not a staple in this diet.

• Dairy in moderation: Dairy products — particularly cheese and yogurt — are consumed in moderate amounts.

The diet is also well-known for its numerous wellness benefits, especially in helping you lose weight, improving cardiovascular health, and reducing your risk of chronic diseases.

What does lunch look like when following this diet?

Lunch on the Mediterranean diet is typically a colorful and balanced meal, focusing on a variety of nutrients and flavors. Here’s what it might include:

• Protein-rich foods: Dishes usually contain a good source of protein, such as grilled fish or chicken. Those who prefer plant-based options can consider a chickpea salad or lentil soup. Tofu and tempeh are also excellent protein sources for vegetarians following this diet.

• Whole grains: Mediterranean dishes often include whole grains, such as quinoa, brown rice, whole wheat pasta, or whole grain bread. These provide fiber, keeping you feeling full for longer.

• Fruits and vegetables: A generous portion of fresh veggies, either as a salad or cooked, may also be included at lunch, along with the occasional piece of fruit for dessert. Vegetables can be dressed with olive oil and lemon juice for added flavor.

• Healthy fats: Olive oil is typically used as a dressing or in cooking. Avocados, nuts, and seeds may also be included for additional healthy fats.

• Herbs and spices: Meals are flavored with a variety of fresh herbs and spices, rather than relying on lots of salt for seasoning.

• Dairy: A small serving of cheese or yogurt can be included.

Mediterranean-style lunches are typically enjoyed with a glass of water to keep the body hydrated and functioning optimally.

5 Mediterranean Diet Lunch Ideas

Pesto chicken quinoa bowls

Ingredients

2 boneless, skinless chicken breasts

1 cup quinoa

2 cups low-sodium chicken broth

1 cup fresh basil leaves

2 cloves garlic

¼ cup pine nuts

¼ cup grated Parmesan cheese

¼ cup extra-virgin olive oil

Salt and pepper, to taste

1 cup cherry tomatoes, halved

½ cup Kalamata olives, pitted and sliced

1 red bell pepper, diced

1 cucumber, diced

Juice of 1 lemon

1 tablespoon balsamic vinegar

Mixed greens or arugula (optional)

__Method __

1. Cook the quinoa in chicken broth, according to package instructions. Fluff with a fork and set aside.

2. For the pesto, blend basil leaves, garlic, pine nuts, Parmesan cheese, and olive oil in a food processor. Season with salt and pepper.

3. Season each chicken breast with salt and pepper. Grill or pan-sear them in olive oil over medium heat until cooked through, about 5–7 minutes per side. Let them rest for a few minutes, then slice.

4. In a large bowl, combine the cooked quinoa, cherry tomatoes, olives, bell pepper, and cucumber. Toss with lemon juice, balsamic vinegar, and 2–3 tablespoons of the pesto.

5. To assemble the bowls, divide the quinoa salad among bowls, top with sliced chicken, and drizzle with additional pesto. Serve on a bed of mixed greens or arugula, if desired.

Salmon rice bowl

Ingredients

4 salmon filets

1 cup brown rice

2 cups water or low-sodium vegetable broth

1 tablespoon olive oil

1 teaspoon paprika

1 teaspoon dried oregano

Salt and black pepper, to taste

1 avocado, sliced

1 cup cherry tomatoes, halved

½ red onion, thinly sliced

1 cucumber, diced

¼ cup feta cheese, crumbled

1 lemon, cut into wedges

Fresh dill and parsley, for garnish

For the dressing:

¼ cup extra virgin olive oil

2 tablespoons red wine vinegar

1 garlic clove, minced

1 teaspoon Dijon mustard

Salt and pepper, to taste

Method

1. Cook the brown rice in water or vegetable broth, according to package instructions. Set aside to cool.

2. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

3. Place the salmon filets on the baking sheet. Drizzle with olive oil and season with paprika, oregano, salt, and pepper. Bake for 12–15 minutes, or until salmon is cooked through and flakes easily.

4. In a small bowl, whisk together the ingredients for the dressing and set aside.

5. Divide the cooked rice into four bowls. Top each bowl with a salmon filet, avocado slices, cherry tomatoes, red onion, cucumber, and feta cheese.

6. Drizzle the dressing over each bowl. Garnish with fresh dill, parsley, and a lemon wedge.

Baked falafel sandwich

Ingredients

For the falafel:

2 cups canned chickpeas, rinsed and drained

1 small onion, roughly chopped

2–3 cloves of garlic

¼ cup fresh parsley

¼ cup fresh cilantro

1 teaspoon ground cumin

1 teaspoon ground coriander

½ teaspoon cayenne pepper (optional)

Salt and pepper, to taste

2 tablespoons olive oil

2 tablespoons all-purpose flour or chickpea flour

For the sandwich:

4 whole wheat pita breads

1 cup Greek yogurt

1 cucumber, sliced

2 tomatoes, sliced

½ red onion, thinly sliced

Lettuce leaves

Tahini sauce

Method:

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

2. In a food processor or blender, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne pepper, salt, and pepper. Pulse until well-combined, but not pureed.

3. Transfer to a bowl, add olive oil and flour, and mix until the mixture holds together. Form into small patties using your hands.

4. Place the patties on the prepared baking sheet and bake for 20-25 minutes, flipping halfway through, until golden and crispy.

5. Warm the pita bread in the oven for a few minutes before starting to assemble the sandwiches.

6. Spread Greek yogurt inside each pita. Add lettuce, cucumber, tomato, and red onion slices. Place 2–3 falafel patties in each pita and drizzle with tahini sauce.

Avocado, spinach, and tuna salad

Ingredients

2 cans of tuna in olive oil, drained

4 cups fresh baby spinach

1 ripe avocado, sliced

1 small red onion, thinly sliced

1 cup cherry tomatoes, halved

½ cucumber, sliced

¼ cup Kalamata olives, pitted and halved

2 tablespoons capers

¼ cup feta cheese, crumbled

¼ cup fresh parsley, chopped

For the dressing:

3 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar

Juice of 1 lemon

1 garlic clove, minced

Salt and pepper, to taste

Method

1. In a large salad bowl, combine the baby spinach, red onion, cherry tomatoes, cucumber, and olives.

2. In a small bowl, whisk together the oil, balsamic vinegar, lemon juice, minced garlic, salt, and pepper to make the dressing.

3. Break the tuna into chunks and add to the salad bowl.

4. Add the sliced avocado and capers to the salad.

5. Drizzle the dressing over the salad and gently toss to combine.

6. Sprinkle with crumbled feta cheese and chopped parsley before serving.

Vegetarian protein bowl

Ingredients

1 block (14 oz) firm tofu, pressed and cubed

1 cup quinoa

2 cups vegetable broth

1 large zucchini, sliced

1 red pepper, chopped

1 cup cherry tomatoes, halved

1 cup chickpeas, rinsed and drained

½ cup Kalamata olives, pitted

¼ cup red onion, thinly sliced

¼ cup pine nuts

¼ cup feta cheese, crumbled (optional, leave out for a vegan option)

Fresh parsley and mint, chopped

Olive oil, for sautéing

Salt and pepper, to taste

For the marinade/dressing:

¼ cup olive oil

2 tablespoons lemon juice

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon smoked paprika

Salt and pepper, to taste

Method

1. Preheat your oven to 400°F (200°C).

2. Whisk together all marinade ingredients in a bowl. Set half aside for dressing. Toss the tofu cubes in the remaining half of the marinade and let sit for 15 minutes.

3. Spread the marinated tofu on a baking sheet and bake for 25–30 minutes, flipping halfway through, until crispy and golden.

4. Meanwhile, cook the quinoa in vegetable broth, according to package instructions. Fluff with a fork and set aside.

5. In a large pan, sauté zucchini, bell pepper, and red onion in olive oil until tender. Season with salt and pepper. You can also roast the vegetables in the oven, if preferred.

6. In a large bowl, combine the cooked quinoa, roasted tofu, sautéed or roasted veggies, cherry tomatoes, chickpeas, olives, and pine nuts.

7. Drizzle the remaining marinade/dressing over the bowl and toss gently. Garnish with crumbled feta, fresh parsley, and mint.

Where Can You Learn More About the Mediterranean Diet?

If you’re looking for more Mediterranean-inspired recipes or information on how this eating pattern can help you lose weight, LifeMD has got you covered.

A team of medical professionals can provide guidance on healthy eating habits and weight management — all from the comfort of your home.

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight and take control of your health today.

Jarrod Nero, MSN, APRN, FNP-C

Jarrod, a board-certified Family Nurse Practitioner, earned his B.S. in Nursing from William Carey University and an M. S. in Family Health Nursing from the Southern University of Baton Rouge. He lives in New Orleans with his partner and son.

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