Home » Lunch » Mediterranean Lunch Recipes

Mediterranean Lunch Recipes

Mediterranean lunch recipes are perfect for those looking for delicious lunches that are also full of nutritious food that is good for you. Are you tired of the same, boring work lunches? These mediterranean diet lunch ideas will help you pack a healthy lunch that is full of flavor. You’ll find everything from chicken to healthy grains to fill your lunchbox with tasty meal options.

Grain salad with fresh vegetables in large shallow bowl on a beige background.
Mediterranean Chicken Meatballs

This post contains affiliate links. For more information, please refer to my disclosure page.

This Summer Grain Salad has been featured in Shape magazine online and always gets rave reviews when I make it for dinner guests. It is full of hearty, chewy grains and is filled with ripe, colorful vegetables. Eating a rainbow of veggies has never been so easy or so good.

Mediterranean lunch recipes

A mediterranean diet is based on primarily lean proteins, plenty of vegetables, whole grains and legumes. One of my favorite recipes for lunches and dinners are these baked chicken meatballs.

They are made with ground, white-meat chicken and they are baked instead of fried, which makes them a bit healthier. They are packed with flavor, and in my opinion, that’s the key when you are trying to eat a healthier diet – flavor. If food tastes bland and boring, no one wants to eat it.

Baked chicken meatballs on white plate with marinara sauce on the side.

Mediterranean meal prep recipes

Israeli salad is the perfect summer bite. It takes the absolute best of summer’s bounty and combines it into a light and refreshing salad that you can eat all summer long. It makes a great side or light lunch during the warmer months when we all crave healthy salads and lighter meals.

With Spring upon us, warmer weather is not far behind. This salad is about as healthy as it gets, but don’t let that fool you. Just because it’s good for you doesn’t mean it isn’t delicious.

Colorful Israeli salad, a Mediterranean lunch recipe, in a clear glass bowl.
Israeli Salad

Healthy lunch ideas

One of the most popular recipes on the blog are these Mediterranean Meal Prep Bowls. They are one of my top recipes for a good reason. They are insanely good. It is a go-to recipe here for weekday lunches.

I’ve made these for clients and for myself and it is a recipe I keep coming back to. It has lean chicken breast, lots of fresh vegetables, crunchy roasted chickpeas and a creamy tahini dressing. It is a lunch favorite!

Mediterranean chicken lunch meal prep containers lined up on the counter, and pouring dressing onto salad.
Mediterranean Lunch Recipes

Fish for dinner

Fish is an important part of a Mediterranean diet. It takes preference over red meat and is eaten a couple of times a week. Most of us don’t get enough fish in our diet, but this Seared Halibut is a quick and easy recipe that you can make for lunch or dinner.

Seared halibut with Mayer lemon gastrique on white plate with purple glasses in the background.
Seared Halibut

Fatty fish, like salmon, is a big part of the mediterranean diet. This Brown Sugar Bourbon Salmon is a tasty way to get those Omegas in your diet without sacrificing flavor.

If you’re concerned about the bourbon, leave it out or use a bourbon extract. Most of the alcohol will burn off in cooking, but if you are looking for a completely alcohol-free salmon recipe, substitute with the extract.

Bourbon brown sugar salmon in gray shallow bowl with roasted sweet potatoes and zucchini.

Mediterranean lunch ideas

Quinoa can be a great weekday vegan or vegetarian lunch. My Mediterranean Quinoa Salad is nutrient-dense food that will fill you up and keep you satisfied through the afternoon.

It is full of protein, quinoa has roughly 14 grams of protein per serving, making it a great choice for a meatless meal. The addition of pistachios and herbs give it a boost of flavor, while a light dressing of lemon and olive oil coats the salad giving it a bit of zing.

This salad is vegan, but if you wanted to crumble a bit of feta or ricotta salata on top, that would be delicious.

Mediterranean quinoa salad in a wide, shallow bowl with gold forks in the background.
Mediterranean Quinoa Salad

Pin it:

Pin image for Pinterest.

Buy me a coffee? If you ever wondered how you can lend a hand, support my work, or just say “thanks” for the recipes? You can “buy me a coffee” to help me keep the free recipes coming.

Thanks for stopping by! Have a delicious day 🙂

new signature

Leave a Reply

Your email address will not be published. Required fields are marked *