Satisfying and Nutritious Mediterranean Diet Lunch Options

Satisfying Mediterranean Lunch Options

Following a Mediterranean diet pattern at lunchtime provides an array of health benefits. The Mediterranean diet emphasizes plant-based foods like vegetables, fruits, whole grains, legumes, nuts and olive oil. It also includes moderate amounts of fish, poultry, eggs, yogurt and cheese. Here are some delicious and nutritious Mediterranean lunch ideas to try.

Mediterranean Diet Overview

The traditional Mediterranean diet is based on the healthy eating patterns followed in countries like Italy, Greece and Spain. Research shows this plant-focused eating pattern can:

• Lower risk of heart disease and stroke
• Reduce blood pressure and cholesterol levels
• Prevent cognitive decline
• Aid diabetes management
• Increase longevity

At lunchtime, the Mediterranean diet includes dishes like:

• Salads with leafy greens, vegetables and beans
• Whole grain pasta or rice bowls
• Hummus, baba ghanoush or tzatziki spreads
• Vegetable-based soups and stews
• Sandwiches made with whole grain bread
• Yogurt, cheese and herb platters

Mediterranean Salads

Salads make a quick, healthy and satisfying Mediterranean lunch. Aim for leafy greens plus an array of chopped veggies, chickpeas or beans, and healthy fats like olive oil or avocado.

Greek Salad

Combine romaine lettuce, tomatoes, cucumbers, bell peppers, olives, feta cheese, onions, chickpeas, olive oil and red wine vinegar. Season with oregano.

Mediterranean Tuna Salad

Toss together tuna, diced celery, carrots, cherry tomatoes, cucumber, olives, chickpeas and parsley. Whisk olive oil and lemon juice for dressing.

Roasted Beet Salad

Top mixed greens with roasted beets, avocado, walnuts, orange segments and crumbled goat cheese. Drizzle with a olive oil and vinegar dressing.

Mediterranean Grain Bowls

Build a satisfying grain bowl with Mediterranean inspired ingredients. Start with a base of quinoa, bulgur, farro or brown rice. Top with sauteed veggies, greens, beans, nuts, seeds and a lean protein like chicken, shrimp or salmon if desired.

Harissa Chicken Bowl

Top quinoa with sauteed zucchini and peppers, harissa spiced chicken, roasted chickpeas, tomatoes, spinach and parsley.

Mediterranean Baked Salmon Bowl

Serve flaked salmon over quinoa with artichoke hearts, roasted red peppers, kalamata olives, spinach and feta cheese.

Vegetarian Bowl

Combine brown rice with sauteed eggplant, onion and tomato. Top with hummus, cucumber, roasted squash and pine nuts.

Mediterranean Soups and Stews

Warming soups and stews are comforting lunch options for colder weather. Opt for veggie-based broths loaded with healthy ingredients.

Minestrone Soup

Simmer a vegetable broth with tomatoes, onions, celery, carrots, beans, pasta, spinach and parmesan cheese.

Lentil Stew

Cook lentils with tomatoes, garlic, onions, spinach, olive oil and spices for a protein-rich stew.

Chickpea Tomato Soup

Puree chickpeas with tomatoes, garlic, olive oil and spices. Garnish with yogurt and fresh basil.

Mediterranean Sandwiches and Wraps

Choose whole grain bread or wraps and load with veggies, greens and lean proteins for Mediterranean inspired sandwiches.

Hummus and Veggie Wrap

Spread hummus in a whole wheat wrap. Fill with roasted peppers, artichoke hearts, cucumber, tomato and spinach.

Tuna and White Bean Sandwich

Mix together tuna, white beans, lemon juice, olive oil, garlic and parsley. Serve on whole grain toast with lettuce and tomato.

Chicken Pita Sandwich

Stuff a whole wheat pita with chicken, tomatoes, cucumber, feta cheese and Greek yogurt sauce.

More Mediterranean Lunch Suggestions

Keep lunch healthy, fresh and delicious with more Mediterranean diet inspired meals:

Mediterranean Omelets

Make a veggie-packed omelet with eggs, spinach, tomatoes, onions, mushrooms and feta cheese.

Flatbreads and Pizzas

Top whole wheat flatbread or pizza crust with hummus, roasted veggies, olives, artichokes, basil and a sprinkle of cheese.

Cauliflower Rice Bowls

Saute cauliflower rice with shallots, garlic and herbs. Serve in bowls topped with sauteed shrimp, chickpeas, parsley and lemon zest.

Grilled Vegetable Platter

Serve grilled or roasted eggplant, zucchini, peppers, onions, carrots and asparagus with hummus, olive tapenade or pesto for dipping.

Quinoa Tabbouleh

Toss cooked quinoa with tomatoes, cucumber, parsley, mint, lemon juice and olive oil for a fresh tabbouleh grain salad.

Buddha Bowls

Build a Mediterranean buddha bowl with quinoa, roasted sweet potatoes, kale, roasted chickpeas, tahini sauce, hemp seeds and avocado.

Simple Mediterranean Diet Lunch Tips

Make the most of the Mediterranean diet by incorporating it into your lunches. Follow these simple tips:

• Focus on plant foods like vegetables, fruits, whole grains, beans, nuts and seeds
• Enjoy salads, grain bowls, soups, sandwiches and wraps
• Use healthy fats like olive oil, avocados and nuts
• Include moderate amounts of fish, poultry, eggs, cheese and yogurt
• Season with fresh herbs and spices instead of salt
• Stay hydrated with water and limit sugary drinks

With its emphasis on nutritious whole foods, the Mediterranean diet is easy to follow for lunches. Enjoy the fresh flavors and live a healthier lifestyle.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.