26 Quick and Easy Mediterranean Diet Lunch Ideas
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What if there was a diet full of healthy fats, fruits, veggies and whole grains, that science said could boost your mood and could help you lose weight? Well, that’s the Mediterranean diet in a nutshell, which registered dietician and nutritionist Dr. Felicia Stoler explains is “great for weight loss, heart health and longevity.” Even better, this approach to eating really doesn’t exclude any food groups: “At its core, it’s my favorite [diet plan],” she says. “It’s plant-based, includes animal-sourced protein, seafood and dairy in small quantities, [as well as] grains, legumes, nuts, seeds, fruits, veggies, olive oil…and wine!” (Don’t you feel good just thinking about it?)
Here, 26 easy Mediterranean diet lunch recipes—like tomato-halloumi salad and Greek chicken and rice, plus dishes that are great for work—that will inspire you to start cooking.
65 Mediterranean Diet Dinner Recipes You Can Make in No Time
Meet the Experts
Dr. Felicia Stoler, DCN, is a registered dietician, nutritionist and exercise physiologist who practices in New Jersey. She’s the author of Living Skinny in Fat Genes and works with several professional organizations, such as the American College of Sports Medicine and Academy of Nutrition and Dietetics.
1. Tomato Salad with Grilled Halloumi and Herbs
Aubrie Pick/Great Tastes
Time Commitment: 10 minutes
Why We Love It: <15 minutes, vegetarian, <10 ingredients
Tomatoes and salty grilled halloumi are brought together in this Mediterranean-inspired salad. Try serving it with grains or greens for a satisfying, portable lunch.
2. Harissa Chickpea Stew with Eggplant and Millet
Photo: Michael Marquand/Styling: Jodi Moreno
Time Commitment: 45 minutes
Why We Love It: vegetarian, high protein
The meaty eggplant makes a fine stand-in for actual meat in this plant-based recipe, which still happens to be high in protein from quinoa. But if you don’t like eggplant, you can swap it out for another vegetable like zucchini or squash.
3. Grilled Lemon-Herb Chicken and Avocado Salad
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 1 hour, 35 minutes
Why We Love It: high protein, make ahead
A salad is nothing without its toppings, so this Mediterranean diet–friendly number is piled high with all the fixings. Prep the grilled chicken, avocado, barley, cherry tomatoes and red onion ahead of time and it will come together in a flash.
4. 5-Minute Heirloom Tomato Toast
Kathy Fang
Time Commitment: 5 minutes
Why We Love It: <15 minutes, <10 ingredients, no cook
Since this Mediterranean meal is super minimal, using the freshest ingredients you can find will ensure it tastes as good as possible. (Bonus points if you head to the farmers market for some gorgeous cherry tomatoes.)
5. Greek Chicken and Rice Skillet
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 40 minutes
Why We Love It: skillet recipe, high protein
This chicken skillet, packed with feta and olives, happens to be an excellent Mediterranean diet dinner recipe. But you should definitely eat any leftovers as lunch, trust.
6. Mini Chicken Shawarma
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 1 hour, 40 minutes
Why We Love It: crowd-pleaser, kid-friendly
These bites are small, so it’s totally reasonable to have more than one. And why not? They’re full of the good stuff, like cumin-seasoned chicken, lemony Greek yogurt sauce and crisp cucumbers.
7. Eggplant and Herb Flatbread
What's Gaby Cooking
Time Commitment: 1 hour, 20 minutes
Why We Love It: vegetarian, crowd-pleaser
This easy Mediterranean flatbread makes for an excellent appetizer, snack or dinner in addition to lunch. Make extra of the eggplant spread for dipping crudités, too.
8. 15-Minute Mediterranean Couscous with Tuna and Pepperoncini
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 15 minutes
Why We Love It: beginner-friendly, make ahead, <10 ingredients
Considering all you have to cook is the couscous (which practically makes itself as it soaks up the liquid off the heat), this Mediterranean lunch is a total no-brainer. Pair it with a high-quality tuna for the tastiest results.
9. Pesto Quinoa Bowls with Roasted Veggies and Labneh
Photo: Michael Marquand/Styling: Jodi Moreno
Time Commitment: 50 minutes
Why We Love It: vegetarian, sheet pan recipe
Since everything comes together on your trusty sheet pan, this lunch couldn’t be more streamlined to make. Labneh is a type of yogurt or soft cheese that’s popular in the Mediterranean—you can make it yourself by straining Greek yogurt in some paper towels.
10. Greek Yogurt Chicken Salad Stuffed Peppers
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 30 minutes
Why We Love It: make ahead, <30 minutes, high protein
It has all the creaminess you crave, minus the whopping dollop of mayo. That’s thanks to Greek yogurt, which is high in protein and thick enough to make a satisfying dressing. (Skip the pepper boats if you want to eat this on its own, or serve it on whole grain bread.)
11. 15-Minute Mezze Plate with Toasted Za’atar Pita Bread
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 15 minutes
Why We Love It: high protein, beginner-friendly
Everyone knows finger food is the best food, and this medley of tasty hors d’oeuvres, creamy spreads and irresistible herbed pitas is a Mediterranean diet–approved way to enjoy them for lunch.
12. Salmon Bowl with Farro, Black Beans and Tahini Dressing
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 40 minutes
Why We Love It: high protein, pescatarian
Presenting the most delicious way to glow from the inside out. This bowl has omega-rich salmon, filling farro and a boost of plant-based protein (and fiber) from black beans. The turmeric-garlic-tahini dressing is like the cherry on top.
13. Greek Lemon Chicken Skewers with Tzatziki Sauce
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 1 hour, 30 minutes
Why We Love It: high protein, crowd-pleaser, beginner-friendly
Not only are these skewers so portable for packing lunch, they’re also a great excuse to get out your grill and make a meal outside. Of course, if you don’t have a grill or the weather won’t cooperate, just make them in a hot skillet on your stove.
14. Eggplant Pizza
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 35 minutes
Why We Love It: <10 ingredients, gluten free, low carb
This pizza is low-carb, gluten-free and ready in under an hour. How is that even possible? Easy: Just swap your typical crust for eggplant disks, which happen to be a delicious vehicle for mozzarella and fresh cherry tomatoes.
15. Cold Lemon Zoodles
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 20 minutes
Why We Love It: no cook, gluten free, <30 minutes
A light dressing and zoodles in place of noodles make this a Mediterranean “pasta” dish you can enjoy for lunch without needing a nap immediately following.
16. Greek Turkey Burgers With Tzatziki Sauce
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 1 hour, 10 minutes
Why We Love It: high protein, <500 calories
A burger for lunch? That’s a great idea, if it’s one of these Mediterranean-inspired turkey patties. Each serving is less than 500 calories and more than 30 grams of protein, so you’ll fill up without feeling weighed down.
17. Stuffed Eggplant
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 50 minutes
Why We Love It: vegetarian, <500 calories
Your co-workers will be so jealous if you bring this lunch to the office. The eggplants are stuffed with kale, onion, quinoa and cremini mushrooms for a satisfying filling sans meat.
18. Salmon and Cucumber Grain Bowls
Photo: Liz Andrew/Styling: Caroline Lange
Time Commitment: 55 minutes
Why We Love It: pescatarian, high protein, low sugar
You want a meal that’s healthy but more than a leafy green salad, that begs for a second helping but lends itself to lunchtime leftovers and doesn’t take more than an hour to make. This salmon bowl—which features farro and a dilly dressing, too—is just the recipe.
19. Roasted Greek Chicken and Farro Salad with Oven Fries
Half Baked Harvest
Time Commitment: 55 minutes
Why We Love It: high protein, make ahead
If you love finishing off your salads with cheese, the Mediterranean diet is for you. This meal prep friendly dish is nothing without its herb-seasoned chicken and roasted potatoes, but the feta is arguably the tastiest part.
20. Mediterranean Chicken Quinoa Bowl with Broccoli and Tomato
Foodie Crush
Time Commitment: 40 minutes
Why We Love It: <500 calories, make ahead
When lunch tastes like this, dieting’s a breeze. Make all the components—like the roasted broccoli and tomatoes—ahead of time so you can throw everything in a container and be on your way.
21. Harissa Potato Salad
Floating Kitchen
Time Commitment: 25 minutes
Why We Love It: <30 minutes, <10 ingredients, vegetarian
Harissa and Greek yogurt give this twist on a classic the spicy, creamy flavors you crave. If your potatoes are small, you can leave them whole; otherwise, halve them so they cook as quickly as possible.
22. Greek Fattoush Salad
Oh My Veggies
Time Commitment: 30 minutes
Why We Love It: <500 calories, vegetarian
Fattoush is a Lebanese salad that’s made with mixed greens, toasted pita and vegetables, and that combination never gets old. This Greek version is garnished with Kalamata olives and feta for maximum flavor.
23. Greek Lemon Chicken Soup
Damn Delicious
Time Commitment: 30 minutes
Why We Love It: <30 minutes
This chicken soup is ready to warm you to the bone. It takes just 30 minutes to make, but the combination of chicken, creamy beans and herbs will taste like you spent all day cooking.
24. Mediterranean Quinoa Bowls
Pinch of Yum
Time Commitment: 20 minutes
Why We Love It: <30 minutes, crowd-pleaser, vegetarian
If your dream lunch includes avocado, quinoa and a roasted red pepper sauce made with almonds and garlic, look no further than this Mediterranean lunch bowl. Make everything in advance so you can build a meal as needed.
25. Greek Chicken Tacos with Whipped Feta
The Creative Bite
Time Commitment: 25 minutes
Why We Love It: <30 minutes, high protein
Behold, your favorite new mash-up. Mexican meets Mediterranean in these bites, which are filled with seasoned chicken, fresh vegetables and plenty of feta. (If you don’t feel like whipping the cheese, just crumble it on top.)
26. Grilled Flatbread with Burrata and Tomatoes
The Modern Proper
Time Commitment: 35 minutes
Why We Love It: vegetarian, kid-friendly
Who can say no to burrata on flatbread? Basically no one. While you’re at it, plan for more tomatoes than you think you’ll need—the leftovers can be served cold in salads, smashed on toast or stirred into scrambled eggs.
The Mediterranean Diet Meal Plan That Will Get You Through All 21 Meals This Week
