30 Authentic Mediterranean Diet Lunch Ideas

With these 30 Mediterranean diet lunch ideas, you now have the luxury of not thinking about what to eat for lunch at work. Let’s dive into this article for more details. 

30 Mediterranean Diet Lunch Ideas That You Can Pack

Most diets today are doomed to break for similar reasons. Here is “How can I maintain this diet while going to the office every day?” one of these reasons.

It is very difficult to maintain a diet while working outside.

We agree with you on this and are here to solve your problem. This is exactly why we offer you 30 Mediterranean diet lunch ideas that you can pack.

You won’t have to think about your lunches anymore.

Mediterranean Diet Lunch Ideas

Compare All 30 Mediterranean Lunch Recipes at a Glance

Recipe	Cal	Carbs	Fat	Protein	Servings
1. Tuna Quinoa Salad	484 kcal	35g	25g	31g	2 servings
2. Rye Bread Sandwich	566 kcal	57g	28g	24g	1 serving
3. Grilled Vegetable Salad with Vinaigrette Sauce	600 kcal	28g	55g	4,5g	2 servings
4. Olive Hummus	809 kcal	33g	75g	11g	2 servings
5. Baked Lemon Chicken	577 kcal	31g	34g	41g	2 servings
6. Avocado Bruschetta	1,039 kcal	96g	70g	20g	2 servings
7. Mexican Bean Salad	495 kcal	82g	17g	14g	2 servings
8. Greek Style Salmon Salad	460 kcal	35g	21g	33g	2 servings
9. Shrimp Soup	376 kcal	64g	7.7g	25g	5 servings
10. Mediterranean Pasta with Tomato Sauce	329 kcal	33g	22g	6.2g	2 servings
11. Green Lentil Salad with Bulgur	391 kcal	44g	22g	6.6g	2 servings
12. Baked Vegetable Patties	78 kcal	11g	2.6g	2.4g	15 Patties
13. Mediterranean Grilled Vegetables (Skewers)	1,114 kcal	51g	98g	21g	2 servings
14. Mediterranean Sauteed Leeks and Carrots	342 kcal	25g	27g	2.1g	4 servings
15. Mediterranean Celery Soup Without Potato	118 kcal	14g	6.9g	1g	4 servings
16. Mediterranean Vegetable Ravioli	118 kcal	7g	9.6g	2.8g	3 servings
17. Mediterranean Kokoretsi Recipe: The Best Turkish street food	416 kcal	45g	20g	19g	4 servings
18. Olive Oil Broad Beans	429 kcal	51g	19g	17g	6 servings
19. Quinoa Goat Cheese Salad	607 kcal	37g	34g	39g	1 serving
20. Chicken and Broccoli Salad with Mayo	293 kcal	15g	10g	35g	2 servings
21. Mediterranean Egg Salad	200 kcal	17g	9.1g	14g	1 serving
22. Tuna White Bean Salad	372 kcal	26g	17g	30g	2 servings
23. Grilled Halloumi Salad	590 kcal	32g	36g	37g	1 serving
24. Oven Roasted Vegetables	390 kcal	63g	15g	7.9g	4 servings
25. Cheese and Broccoli Wrap	791 kcal	101g	38g	24g	1 serving
26. Low Fat Falafel	70 kcal	9.3g	2.6g	3g	13 large-size falafel
27. Roasted Eggplant Salad	303 kcal	45g	15g	4.6g	4 servings
28. Asparagus Salad Recipe	152 kcal	12g	11g	2.5g	4 servings
29. Nuts Strawberry Spinach Salad	470 kcal	17g	39g	19g	2 servings
30. Potato Celery Salad	266 kcal	38g	11g	5.8g	4 servings

Jump to a Recipe

1. Tuna Quinoa Salad
2. Rye Bread Sandwich
3. Grilled Vegetable Salad with Vinaigrette Sauce
4. Olive Hummus
5. Baked Lemon Chicken
6. Avocado Bruschetta
7. Mexican Bean Salad
8. Greek Style Salmon Salad
9. Shrimp Soup
10. Mediterranean Pasta with Tomato Sauce
11. Green Lentil Salad with Bulgur
12. Baked Vegetable Patties
13. Mediterranean Grilled Vegetables (Skewers)
14. Mediterranean Sauteed Leeks and Carrots
15. Mediterranean Celery Soup Without Potato
16. Mediterranean Vegetable Ravioli
17. Mediterranean Kokoretsi Recipe: The Best Turkish street food
18. Olive Oil Broad Beans
19. Quinoa Goat Cheese Salad
20. Chicken and Broccoli Salad with Mayo
21. Mediterranean Egg Salad
22. Tuna White Bean Salad
23. Grilled Halloumi Salad
24. Oven Roasted Vegetables
25. Cheese and Broccoli Wrap
26. Low Fat Falafel
27. Roasted Eggplant Salad
28. Asparagus Salad Recipe
29. Nuts Strawberry Spinach Salad
30. Potato Celery Salad

1. Tuna Quinoa Salad (2 servings)

It is the most delicious and compatible version of the salad with the Mediterranean diet.

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
484 kcal	35g	25g	31g

Ingredients

• 1.5 cups water
• 1 cup quinoa
• 200g canned tuna (1 can)
• 2 medium cucumbers
• 10 small cherry tomatoes
• 4 sprigs scallion
• 1 medium carrot, grated
• 3 tbsp. olive oil
• 2 tbsp. lemon juice
• Salt to taste

Recipe

1. Step 1. Soak the quinoa in a large bowl with enough water to cover it.
2. Then, transfer the swollen quinoa into a strainer.

Tip: If you soak the quinoa in plenty of water for at least 1 or a maximum of 2 hours before cooking and boil it after draining it, this will help you prepare it in a shorter time.

1. Transfer the drained quinoa to a pot. Pour 1.5 cups of water over it.
2. Cover the pot and cook for 15 minutes.
3. After cooking, stir the quinoa with a spoon and leave it to cool. 

Tip: Mix the quinoa, which absorbs the water by aerating with the help of a wooden spoon. This prevents them from sticking together.

1. Step 2. Chop the cucumbers into large cubes. Cut the cherry tomatoes in half and grate the carrot.
2. Chop the spring onions into rings and finely chop the parsley and – dill (optional).
3. To prepare the salad dressing, mix olive oil, lemon juice, and salt in a bowl.
4. Transfer the lukewarm boiled quinoa, tuna, and all the salad ingredients into a deep mixing bowl.
5. Add the lemon sauce and mix gently.

2. Rye Bread Sandwich (1 serving)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
566 kcal	57g	28g	24g

Ingredients

• 4 slices rye bread
• 2 slices cheddar cheese
• 1 tbsp olive paste or tapenade
• 1 small cucumber
• 1 small tomato
• 1 handful arugula
• 2-3 leaves lettuce
• 2-3 leaves Lollo Rossa (Red Sails lettuce)

Recipe

1. Step 1. Make 2 sandwiches using all the ingredients.
2. Make sure to wash the greens thoroughly before using them.

3. Grilled Vegetable Salad with Vinaigrette Sauce (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
600 kcal	28g	55g	4,5g

Ingredients

• 1 medium Carrot
• 2 Baby eggplants
• 2 Baby zucchinis
• 3 Mushrooms
• 1 large Red pepper
• 4 Cherry tomatoes
• 4 Broccoli florets
• 5 tbsp. Olive oil
• 1 tsp. Paprika
• 1 tsp. Black pepper
• 150g Mixed greens – lettuce, arugula, mint, Lollo Rossa, scallion, etc
• 1 tbsp. Ranch dressing
• Ingredients for Vinaigrette Sauce:
• 3 tbsp. Balsamic vinegar
• 1 tbsp. Mustard
• 3 tbsp. Olive oil
• 1 medium Onion
• 0.5 tsp. Granulated sugar: Optional 

Recipe

1. Step 1. Peel the baby zucchini and baby eggplants, halve them, and cut them in half again.
2. Put the chopped zucchini and eggplant in a bowl. Mix with oil, ground red pepper, black pepper, and salt.
3. Then, cook them upside down in a hot pan.
4. Step 2. Peel the carrot and cut it in the same style, mix it with the oily spice mixture and fry the carrots in a hot pan.
5. Then cut the red pepper in half, remove the seeds, cut it into several pieces again and fry in a hot pan.
6. Then, peel the outer skins of the mushrooms, add them to the same mixture and cut them into several pieces in the middle and saute them in a pan.
7. Then fry the cherry tomatoes in the pan, but sprinkle granulated sugar on the tomatoes.
8. Step 3. Set aside the fried vegetables and boil the broccoli in a saucepan and keep the boiled broccoli in cold water.
9. Then prepare the greens mixture in a bowl and add the broccoli by dividing it into it, then add the fried vegetables.
10. Step 4. For the sauce, whisk balsamic vinegar, olive oil, and 1 teaspoon mustard in the bowl, then add the chopped onion (extra finely chopped), then add 1 pinch of granulated sugar, black pepper, and salt and mix well.
11. Pour the Vinaigrette sauce into the prepared salad, mix and put the salad on the serving plate.
12. Finally, put a few browned vegetable pieces on the salad and pour the ranch dressing over the vegetables.

4. Olive Hummus (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
809 kcal	33g	75g	11g

Ingredients

• 400g Green olives, washed, drained, pitted
• 1 cup Canned chickpeas, peeled off
• 3 tbsp. Lemon juice
• 3 cloves Garlic, minced
• 2 tbsp. Tahini
• 5 tbsp. Olive oil
• A pinch of Salt
• 1 tsp. Cumin
• 1 tsp. Paprika

Recipe

1. Add all ingredients to the blender. Mix for 10 seconds.
2. Then, put it on a serving plate or in a container that you can take to work.
3. Drizzle olive oil on it. Garnish with the greens of your choice.
4. Don’t forget to get extra small cherry tomatoes.

5. Baked Lemon Chicken (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
577 kcal	31g	34g	41g

Ingredients

• 2 Chicken breasts, cut into thin strips
• 4 tbsp. Butter, melted
• 2 cloves Garlic, minced
• Juice of 2 lemons Lemon juice
• Zest from 1 lemon Lemon zest
• 1 sprig Fresh rosemary, chopped
• 3 tbsp. Walnuts, in chunks
• 1 tsp. Salt
• 1 tsp. Black pepper
• Chopped parsley

Recipe

1. Start by cutting the chicken breast into thin strips.
2. For the sauce, In a mixing bowl, add butter, garlic, lemon juice, lemon zest, chopped fresh rosemary, walnuts, salt, pepper, and mix.
3. Add chicken breasts, cut into thin strips into the sauce and mix to integrate with the sauce.
4. Then, place it on a baking tray lined with parchment paper.
5. Bake in a preheated oven at 200 C for 35 minutes.
6. After baking, sprinkle chopped parsley on top.

6. Avocado Bruschetta (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
1,039 kcal	96g	70g	20g

Ingredients

• 6 slices Whole wheat bread
• 3 ripe Avocados
• 1 Red onion, finely chopped
• 3 cloves Garlic, minced
• 1 Roasted red pepper, diced
• 10 sprigs Parsley, chopped
• Juice of ½ lemon Lemon juice
• 3 tbsp. Olive oil
• Salt to taste
• For top:
• Olive oil
• Basil leaves

Recipe

1. Bake the bread in a preheated 180 C oven for 10 minutes.
2. Remove the seeds from the avocados and place the fleshy parts in a bowl and mash with a fork.
3. Add finely chopped red onion, minced garlic, diced roasted red pepper, chopped parsley, lemon juice, salt and, olive oil.
4. Mix all ingredients except bread. Distribute the thoroughly mixed ingredients on the roasted bread.
5. Drizzle some olive oil on them and garnish with basil leaves.

7. Mexican Bean Salad (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
495 kcal	82g	17g	14g

Ingredients

• 100g Canned chickpeas
• 1/2 can Canned Mexican beans
• Half a cup of Canned corn
• 1 medium Carrot
• 6 Cherry tomatoes
• 2 medium Cucumbers
• 2 sprigs Scallion
• A pinch Dill
• 10 Mint leaves
• Juice of 1 small lemon Lemon juice
• 2 tbsp. Olive oil
• 3 tbsp. Pomegranate molasses
• Spices:
• 1 tsp. Salt
• 1 tsp. Ground pepper
• 1 tsp. Dried basil
• 1 tsp. Thyme
• 1 tsp. Rosemary
• 1 tsp. Cumin

Recipe

1. Strain and wash canned ingredients thoroughly.
2. Cut the cucumbers and tomatoes into cubes and add them to the canned ingredients.
3. Peel the carrot and grate it with the fine side of the grater.
4. Finely chop the scallion, dill, and mint. Add them to the others.
5. Add lemon juice, olive oil, pomegranate syrup, and spices. Mix all the ingredients gently.

8. Greek Style Salmon Salad (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
460 kcal	35g	21g	33g

Ingredients

• 1 large salmon fillet
• 1/2 small Lettuce
• 1 small red onion
• 10 raw almonds
• 1 cup quinoa
• 2 tbsp. feta cheese
• 10 cherry tomatoes
• For dressing:
• 2 tsp. mustard
• 2 tsp. honey
• 1 tbsp. lemon juice

Recipe

1. Separate the skin of the filleted salmon.
2. Salt the back and front. Mix black pepper and lemon juice.
3. Rub both sides with lemon mixture.
4. Then bake in a preheated oven at 200 C for 15 minutes.
5. Boil the quinoa with 2 cups of water.
6. Chop the lettuce coarsely and place them in a large mixing bowl.
7. In the mixing bowl, chop the onion into cubes and the cherry tomatoes in half.
8. After the quinoa has cooled, mix it with the ingredients in the bowl.
9. Add chopped almonds to it. Mix all the ingredients gently.

9. Shrimp Soup (5 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
376 kcal	64g	7.7g	25g

Ingredients

• 200g shrimp
• 2 tbsp. butter
• 6 cups tomato paste water
• 4 cloves garlic
• 1 tbsp. flour
• 1 medium egg
• 1 tbsp. tomato paste
• a pinch parsley
• 3 tbsp. lemon juice
• 1 tsp. thyme
• 1 tsp. paprika
• 1 tsp. black pepper
• Salt to taste

Recipe

1. Step 1. Boil 5 cups of water in a saucepan.
2. Heat the butter in a pan. Add the chopped garlic, thyme, and paprika, then fry.
3. Add the shrimp and cook until they release and absorb their water.
4. Heat the olive oil in a small saucepan. Add the flour and fry for a short time.
5. Step 2. Add the tomato paste and fry some more.
6. Add 10 tbsp hot water and mix.
7. Add the fried tomato paste mixture to the boiling water and mix thoroughly with a hand whisk.
8. Step 3. Put the fried shrimp in boiling water.
9. Whisk 1 egg and lemon juice well in a bowl.
10. Take 1-2 ladles of soup from the pot, mix it with the spices and pour it back into the pot.
11. Stir quickly with a wooden spoon.
12. Step 4. Chop the parsley and add it to the soup.
13. Sprinkle with salt and pepper.
14. Cook for 10 more minutes on medium heat.

10. Mediterranean Pasta with Tomato Sauce (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
329 kcal	33g	22g	6.2g

Ingredients

• 1/2 pack whole wheat pasta
• 3 medium tomatoes
• 2 green peppers
• 1 tbsp. tomato paste
• 2 cloves garlic
• 3 tbsp. olive oil
• Spices (thyme, dried mint, black pepper, paprika, salt)

Recipe

1. Start by boiling the pasta. Add 1 teaspoon of oil and salt to avoid sticking while cooking.
2. Meanwhile, grate the tomatoes.
3. After chopping the pepper finely, crush or grate the garlic. Meanwhile, the pasta will be boiled. Add oil to a saucepan.

Tip: We used 1 tablespoon of butter and 2 tablespoons of olive oil to increase the flavor.

1. Then add the peppers and fry for 1 minute. Add the tomato paste and garlic, then stir it and add the spices.

Tip: You can use as many spices as you want in this step. You can cut the ones that do not suit your taste from the recipe and increase the amount of those that suit your taste.

1. After adding tomatoes, wait for the tomato to boil well with its juice. Mix it up occasionally.
2. Before the tomatoes have fully absorbed all the water, add the pasta and cook (stirring occasionally) until the pasta has absorbed all the juice from the tomatoes.

11. Green Lentil Salad with Bulgur (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
391 kcal	44g	22g	6.6g

Ingredients

• 0.5 cups fine bulgur
• 0.5 cups green lentils
• 1/2 carrot
• 3 lettuce leaves
• 2 tbsp. pomegranate seeds
• 3 tbsp. pomegranate molasses
• 1/4 slice lemon
• 0.2 cups olive oil
• salt and pepper to taste

Recipe

1. Take the fine bulgur in a bowl and add about 1 or 1.5 cups of hot water and set aside so that the bulgur absorbs the water.
2. Meanwhile, boil the green lentils by adding 2 times the amount of water.
3. Boil for about 20-25 minutes, then drain the water and set aside.
4. Peel the carrot and slice it thinly. Then chop finely.
5. After washing the lettuce leaves, place them on top of each other, roll them up and finely chop.
6. Take all the ingredients you have prepared in a bowl.
7. Add the pomegranate seeds.
8. After adding the pomegranate syrup, lemon and spices, add olive oil and mix gently.
9. Sprinkle with dill if you wish.

Tip: If you will take your meal to the office, add the spices, pomegranate molasses, lemon, and olive oil in a separate bowl and, mix.

1. Combine the salad with the dressing just before consuming it.
2. Thus, your salad will not be watered down and you will serve a fresh salad.

12. Baked Vegetable Patties (15 Patties)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
78 kcal	11g	2.6g	2.4g

Ingredients

• 2 medium eggs
• 2 tbsp. greek yogurt
• 2 tbsp. olive oil
• 1/2 cup boiled peas
• 1/2 cup boiled corn
• 1 small zucchini, grated and juice squeezed out
• 1 small carrot
• 1 small onion
• 1 cup flour
• 10g (2.25 tsp.) baking soda
• Spice mix, salt, and pepper to taste

Recipe

1. Mix all the vegetables in a large mixing bowl. Add the egg, yogurt, and olive oil and mix.
2. Add the flour, salt and baking powder, and seasonings and mix.
3. If the flour is less, add it until it becomes like cake dough.
4. Make mini cakes from the dough and place them on a parchment paper-lined baking tray.
5. Sprinkle some black cumin seeds on them.
6. Bake in a preheated 180 C oven for 25-30 minutes until they become golden brown.

13. Mediterranean Grilled Vegetables (Skewers) (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
1,114 kcal	51g	98g	21g

Ingredients

• 1 medium eggplant
• 2 medium zucchinis
• 2 medium red peppers
• 5 cherry tomatoes
• For the pesto sauce:
• 1 large bunch fresh basil
• 1/2 cup pine nuts
• 1/2 cup parmesan cheese
• 2 cloves garlic
• 1/2 cup olive oil

Recipe

1. Step 1. Cut the zucchini and eggplants into large pieces without peeling their skins.
2. Cut the red peppers, which you cut in half and remove the seeds into large pieces.
3. Remove the stems of the cherry tomatoes.
4. Thread the chopped vegetables and whole cherry tomatoes onto wooden skewers in rows.
5. After brushing them with olive oil with a brush, bake them on parchment paper in the oven or on the grill until they change color.
6. Step 2. To prepare pesto sauce, Finely chop the basil leaves that you washed in plenty of water after drying them.
7. Roast the pine nuts in an oil-free pan for 2-3 minutes to make them crispy and to feel their aroma more intensely.
8. Grate the Parmesan cheese with the fine side of the grater.
9. After removing the garlic, add a little salt and crush it.
10. Puree in a food processor with crushed garlic, roasted pine nuts, and chopped basil leaves.
11. Step 3. Gradually add the grated parmesan cheese and olive oil to the blender and continue mixing.
12. After putting the grilled vegetables on the serving plate, pour pesto sauce over them.

14. Mediterranean Sauteed Leeks and Carrots (4 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
342 kcal	25g	27g	2.1g

Ingredients

• 4 medium leeks
• 2 medium carrots
• 2 tbsp raw rice
• juice of 1 lemon
• 1 cup freshly squeezed orange juice
• 1 cup water
• less than 1/2 cup olive oil
• 1 tsp granulated sugar (optional)
• Salt to taste

Recipe

1. Remove the outer skins and roots of the leeks.
2. After washing in plenty of water, chop in an oblique shape.
3. After peeling the carrots, cut them in half lengthwise and chop them in harmony with the leeks.
4. Place the chopped leeks and carrots in a wide-bottomed saucepan.
5. Wash the rice and drain the water.
6. Sprinkle the rice over them.
7. Add half of the olive oil and fry lightly.
8. Combine orange juice, lemon, and water in a glass.
9. Then, add it to the leeks in the saucepan.
10. Add sugar and salt and mix lightly.
11. Pour the remaining olive oil over it.
12. Cook on low heat for 20-25 minutes in a covered saucepan.
13. Serve warm or cold with lemon wedges.

Tip:

1. In all olive oil recipes, if you make a small hole in the middle of the parchment paper and cover the vegetables with it then cook in this way in a lid-closed saucepan, the vegetables will preserve their nutritional and color values.

Tip: 

1. If you wish, you can also add finely chopped onions to the recipe.

15. Mediterranean Celery Soup Without Potato (4 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
118 kcal	14g	6.9g	1g

Ingredients

• 2 medium celery, with leaves and stems
• 1 medium onion
• 1 medium carrot
• 2 cloves garlic
• juice from 1 lemon
• 2 tbsp olive oil
• 3 cups hot water
• Salt and pepper to taste

Recipe

1. Chop the onion.
2. Cut the garlic into small pieces.
3. Peel the carrot and cut thin slices.
4. Peel the celery and cut cubes.

Tip: You can add celery stalks to the soup mix along with the celery you cut into cubes.

Tip: You can keep the celery in a bowl of water with lemon juice so that it does not turn black.

1. Heat the olive oil in a deep saucepan.
2. Saute onions and garlic in olive oil.
3. Add thinly sliced carrots.
4. Continue the sautéing process.
5. Add the diced celery and mix.
6. Add 3 cups of hot water to the pot until it reaches the level of the vegetables and cook for 30 minutes with the lid closed.
7. Remove the soup from the stove if the carrots are ready to be mashed with a fork.
8. Add salt and pepper.
9. Season the soup according to your taste.
10. Blend the soup with a hand blender until it reaches a smooth consistency.
11. If the consistency is too thick for you, add 1-2 cups of hot water and boil again.
12. Serve hot with finely chopped celery stalks and leaves.

16. Mediterranean Vegetable Ravioli (3 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
118 kcal	7g	9.6g	2.8g

Ingredients

• 2 zucchini
• 2 carrots
• 2 tbsp. olive oil
• 1 tbsp. spice mix
• 2 tbsp. Greek yogurt
• 1 tsp. pepper paste

Recipe

1. Chop the vegetables.
2. Mix with plenty of spices and olive oil.
3. Bake for 10 minutes in a preheated 180 C degree oven.
4. Fry pepper paste and your favorite spices in 1 tsp olive oil.
5. Put the vegetables you cooked in the oven on a plate.
6. Pour the Greek yogurt and then the pepper paste mixture over them.

Tip: You can add any vegetable you want to this dish except potatoes.

Tip: First of all, preheat the oven. Then start preparing.

17. Mediterranean Kokoretsi Recipe: The Best Turkish street food (4 servings)

10 min prep – 20 min. cooking

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
416 kcal	45g	20g	19g

Ingredients

• 5 1/2 cups mushrooms
• 1 capia pepper
• 1 green bell pepper
• 2 tomatoes
• 1 tsp thyme
• 1 tsp paprika
• 1 tsp pepper flakes
• 1 tsp cumin
• 3 tbsp olive oil
• 4 whole wheat bread (tortilla, sandwich bread, or burger bun)
• salt to taste

Recipe

1. Step 1. Wipe the mushrooms well with a damp cloth and dice them.
2. Put 3-4 tablespoons of olive oil in the pan and heat the oil well.
3. Put the mushrooms in the heated pan and fry them.
4. After frying the mushrooms, add the peppers and continue frying mushrooms for 2-3 minutes.
5. Step 2. Add the tomatoes.
6. Put the spices and salt.
7. After frying for 1-2 more minutes, turn off the stove.
8. Step 3. Put the mixture between whole wheat hamburger buns, whole wheat sandwich buns, or whole wheat tortillas and make wraps.

Tip 1: You can also make kokoreç with lean beef instead of mushrooms. Use the same steps for this. Just make sure the beef is chopped extra small.

Tip 2: You can make this recipe with cultivated mushrooms, or you can try it with oyster mushrooms.

18. Olive Oil Broad Beans (6 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
429 kcal	51g	19g	17g

Ingredients

• 7 1/2 cups fresh broad beans
• 2 cloves garlic
• 2 small onions
• 1/2 cup olive oil
• Juice of half a lemon
• 1 small cube sugar
• Salt to taste
• Dill to garnish (optional)

Recipe

1. Wash and clean the broad beans.
2. Soak the cleaned broad beans in water with lemon so that they do not darken.
3. Chop the onions into cubes.
4. Crush the garlic and mix it with the chopped onion.
5. Add 1 tablespoon of olive oil to the pan and fry the onion and garlic mixture.
6. Drain the broad beans and continue frying with the onions.
7. After boiling the broad beans, add 4 cups of water.
8. Add sugar and salt.
9. Finally, drizzle the olive oil evenly over the pans, all over the food.
10. Cook for 25-30 minutes on medium heat.

Tip: After putting the meal on the serving plate, add the chopped dill to it.

Tip: Adding sugar cubes while cooking olive oil dishes will add extra flavor to your food.

19. Quinoa Goat Cheese Salad (1 serving)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
607 kcal	37g	34g	39g

Ingredients

• 0.6 cups boiled quinoa
• 50g lamb’s ear plant
• 50g mesclun mix
• 50g endive lettuce
• 20g peach
• 7 tbsp. goat cheese
• 2 tbsp. pomegranate seeds

Recipe

1. After cleaning and washing the lamb’s ear, mesclun and endive in plenty of water, dry them in the salad dryer.
2. Slice the peach or nectarine thinly after removing the core.
3. Cut the goat cheese into large cubes.
4. Put the boiled quinoa on a deep salad plate.
5. Add lamb’s ear, mesclun, and endive on it.
6. Garnish with peach slices, goat cheese, and pomegranate seeds.

Tip: Take care to use the greens after washing them in plenty of water and draining the excess water.

Tip: You can mix it with a salad dressing prepared with olive oil, lemon juice, and balsamic vinegar.

20. Chicken and Broccoli Salad with Mayo (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
293 kcal	15g	10g	35g

Ingredients

• 1 small head of broccoli
• 1 medium carrot
• 3 tbsp canned corn
• 1 cup boiled chicken breast, shredded
• 2 tbsp vegan mayo
• 1 cup Greek yogurt
• Salt to taste

Recipe

1. Chop the carrot into cubes.
2. Separate the broccoli into florets and boil them together with the carrots.
3. After boiling, drain the water and let it cool.
4. Boil the chicken and shred it.
5. Take the cooled broccoli and carrot into a deep bowl.
6. Mix by mashing gently.
7. Add other ingredients to it and mix.
8. Transfer it to a small bowl or a serving plate.

Recommendation: Garnish with raw sesame or walnuts before serving.

Tip: If the salad is too runny, you can increase the amount of chicken.

21. Mediterranean Egg Salad (1 serving)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
200 kcal	17g	9.1g	14g

Ingredients

• 2 medium-size eggs
• 1/2 bunch parsley
• 4 branches scallion
• 1 medium-sized onion
• 2 branches of fresh mint
• salt, pepper, and chili flakes to taste

Recipe

1. Put the eggs in a saucepan and add enough water to cover them.
2. Turn on the stove and cook for about 7 minutes until they are completely solid.
3. After the eggs are boiled, wait for them to cool.
4. Peel and dice the skins and set them aside.
5. Chop the green onion, onion, parsley, and mint very finely into a deep bowl.
6. Add the spices and mix.
7. Add the chopped eggs.
8. Mix gently again.
9. And it is ready.

Tip: The most important trick of egg salad is to boil the eggs hard and ensure that they are completely solid.

Recommendation: Be careful to use fresh ingredients

22. Tuna White Bean Salad (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
372 kcal	26g	17g	30g

Ingredients

• 1 can tuna
• 1 cup cooked white bean
• 1 small red onion
• 2 tbsp. olive oil
• 1/2 cup chopped parsley
• Salt to taste

Recipe

1. Finely chop the parsley.
2. Peel and finely chop the onion.
3. Take the white beans in a serving bowl.
4. Put the parsley, salt, and onions on it and mix it well.
5. Finally, add tuna fish, olive oil, and lemon juice, mix and serve.

Tip: If you wish, you can grate half a carrot into the salad.

Tip: You can use kidney beans instead of white beans.

23. Grilled Halloumi Salad (1 serving)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
590 kcal	32g	36g	37g

Ingredients

• 5 slices halloumi cheese
• 1 red pepper
• 1 medium tomato
• 5 lettuce leaves
• 5 olives
• 3 medium breadsticks

Recipe

1. First, chop the salad ingredients you washed.
2. Bake the halloumi in the toaster between parchment paper until becomes golden brown.
3. After adding the halloumi to the salad, then add the breadcrumbs and olives.

Tip: You can add greens such as parsley and fresh mint leaves to your salad.

Tip: You can also add half a tablespoon of olive oil to your salad if you wish.

24. Oven Roasted Vegetables (4 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
390 kcal	63g	15g	7.9g

Ingredients

• 1 medium eggplant
• 3 medium potatoes
• 1 large carrot
• 2 red peppers
• 3 green peppers
• 6 shallots
• 2 cloves garlic
• 1 tbsp. tomato paste
• 4 tbsp. olive oil
• cumin, pepper, paprika, salt

Recipe

1. Chop all vegetables except onions and garlic into cubes.
2. Transfer the chopped vegetables to a large bowl.
3. Add garlic, onions, and seasonings.
4. Make tomato paste sauce consisting of tomato paste, olive oil, and water in a separate bowl.
5. Transfer the tomato paste sauce to the container with the vegetables.
6. Mix the sauce with the vegetables well.
7. Transfer the vegetables that meet the sauce to the baking tray.
8. Bake at 200°C until the vegetables are browned and the food absorbs the water a little.

Tip: If you cover the baking tray with aluminum foil, your vegetables will not burn. You can bake it uncovered for the first half-hour, then with foil.

Tip: You can use any spices you want.

25. Cheese and Broccoli Wrap (1 serving)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
791 kcal	101g	38g	24g

Ingredients

• 3 1/2 cups of broccoli
• 1 clove garlic
• 2 tbsp Greek yogurt
• Juice of 1/2 lemon
• 2 tbsp olive oil
• 1 tbsp shredded Roquefort cheese
• 1 whole wheat tortilla
• Black pepper, pepper flakes, thyme, mint, and salt to taste

Recipe

1. Boil plenty of water in a deep saucepan.
2. Boil the broccoli florets for 6-7 minutes.
3. Chop the garlic into small pieces and rub with salt.
4. Add Greek yogurt, paprika, thyme, mint, and mix.
5. In a separate bowl, mix freshly squeezed lemon juice with olive oil and pepper.
6. Chop the boiled broccoli into small pieces after draining the water.
7. Take the broccoli on a serving plate and mix it with olive oil and lemon sauce.
8. Heat the whole wheat tortilla in the oven or a skillet.
9. Spread the yogurt sauce you prepared on the tortilla.
10. Sprinkle with crumbled Roquefort cheese.
11. Add the boiled broccoli.
12. After wrapping the tortilla tightly, cut it in half with a knife.

Tip: You can use any cheese you like in this recipe. If you wish, you can also choose to use mozzarella cheese, which is not dominant in taste.

Tip: Strain its water before using the Greek yogurt.

26. Low Fat Falafel (13 large-size falafel)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
70 kcal	9.3g	2.6g	3g

Ingredients

• 2 cups boiled chickpeas
• 2 tbsp. whole wheat flour
• 2 tbsp. tahini
• 1 medium onion
• 3 cloves garlic
• 1/2 bunch dill
• 2 tsp. olive oil
• 1 tsp. paprika
• Pepper, salt, cumin, allspice, sea salt

Recipe

1. Boil the chickpeas well.
2. Put the boiled chickpeas into the food processor and run the processor.
3. Then, add all the other ingredients to it and run it again.
4. Cut 13 pieces from the chickpea mixture and roll them with your hands to form meatballs.
5. Arrange on the tray where you laid the parchment paper.
6. Bake in a preheated 180 C oven for 20-25 minutes until golden brown.
7. Then, turn the falafels over and bake the other side for 10 minutes.

Tip: You can use einkorn flour instead of whole wheat flour.

Recommendation: Serve falafels with plain Greek yogurt.

27. Roasted Eggplant Salad (4 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
303 kcal	45g	15g	4.6g

Ingredients

• 2 medium round eggplants
• 5 green peppers
• 2 red peppers
• 1 medium onion
• 2 cloves garlic
• 4 tbsp olive oil
• 3 tbsp vinegar
• 1 tbsp pomegranate molasses
• salt to taste

Recipe

1. Preheat the oven to 200°C.
2. After washing the eggplants and peppers, place them on a baking tray lined with parchment paper.
3. Bake them up for about 20 minutes.
4. After removing from the oven, peel, chop, and place in a bowl.
5. Chop the onion and add it to it.
6. Grate the garlic.
7. Add olive oil, salt, vinegar, and pomegranate molasses and mix well.
8. Transfer to a serving plate and sprinkle finely chopped parsley on top.

Tip: You can easily peel the roasted eggplants and peppers after keeping them in a bowl filled with cold water for 5 minutes.

Recommendation: You can add 1 medium peeled and chopped tomato to increase the flavor of the salad.

28. Asparagus Salad Recipe (4 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
152 kcal	12g	11g	2.5g

Ingredients

• 2 bunches asparagus
• 1 boiled carrot
• 6 pickled cucumbers
• 6 dried tomatoes
• 1 roasted red pepper
• 3 tbsp. olive oil
• 1 tbsp. apple cider vinegar
• 1 tsp. dehydrated mixed vegetable flakes

Recipe

1. Boil the asparagus, cleaned with a peeler, in water for 8-10 minutes as a whole.
2. In order not to lose their green color and vitamin values;
3. Put the boiled asparagus in iced, cold water and leave for 5 minutes.
4. After peeling the skin, thinly slice the carrot you boiled for a short time.
5. Cut the dried tomatoes into long, thin strips.
6. Chop the pickled cucumbers into small cubes.
7. Chop the roasted red pepper coarsely.
8. For the dressing of the salad;
9. Mix olive oil, apple cider vinegar, and dehydrated mixed vegetable flakes in a small bowl.
10. After mixing the salad dressing, you prepare it with all the other ingredients and serve it without waiting.

Tip: If you do not have dehydrated mixed vegetable flakes, you can use ½ tsp garlic powder, red pepper, mint, chili flakes, black pepper, and salt.

Recommendation: Boil the asparagus, whose stems are harder, after closing the lid, in the pot you have placed vertically so that the ends do not touch the water.

29. Nuts Strawberry Spinach Salad (2 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
470 kcal	17g	39g	19g

Ingredients

• 1 bunch spinach
• 1/2 avocado
• 6 strawberries
• 1/2 cup goat cheese
• 1/2 cup hazelnut
• 1 tsp. sesame
• 1/2 tsp. black seed
• Dressing
• Olive oil (4 tbsp)
• Lemon juice (1 tbsp)
• Red grape vinegar (1 tbsp)
• Garlic (2 cloves, crushed)
• Agave syrup (1 tbsp)
• Salt to taste

Recipe

1. Extract the spinach leaves.
2. Dry thoroughly after washing with plenty of water.
3. Slice the ripe avocado that you peeled.
4. Finely chop the strawberries that you cut off the stems.
5. For the dressing of the salad, Mix olive oil, lemon juice, red grape vinegar, grated garlic, salt, and agave syrup.
6. Take the dried spinach leaves in a large salad bowl.
7. Add the avocado and strawberry slices.
8. Add the goat cheese to the salad after crumbling it to get the perfect sweet-salty harmony.
9. Add hazelnuts and sesame seeds.
10. After adding the dressing and black cumin to the salad, mix all the ingredients.

30. Potato Celery Salad (4 servings)

Nutritional Facts (Per Serving)

Calories	Net Carb	Fat	Protein
266 kcal	38g	11g	5.8g

Ingredients

• 1 small celery
• 5 small potatoes
• 4 lettuce leaves
• 1 tbsp. vegan mayo
• 2 tbsp. strained plain Greek yogurt
• 2 tbsp. ground walnut kernels
• 2 tbsp. olive oil
• Salt and pepper to taste

Recipe

1. Peel the celery and grate it.
2. Then, soak in lemon water.
3. Boil the potatoes with the skin on.
4. After boiling, peel off the skins and leave them to cool for a while at room temperature.
5. Drain the excess water from the celery and transfer it into a bowl.
6. Finely chop the lettuce leaves and add them.
7. Add the potatoes, too.
8. Mix the yogurt, olive oil, walnuts, salt, pepper, and mayonnaise in a bowl.
9. Add to the mixture.
10. Stir gently and be careful not to damage the potatoes.

Frequently Asked Questions

Is the Mediterranean diet good for weight loss?

Yes. Multiple randomized trials and meta-analyses show the Mediterranean pattern supports gradual, sustainable weight loss when total calories create a modest deficit. Because it emphasizes vegetables, legumes, whole grains, olive oil, and lean protein, it keeps you satisfied without extreme restriction, which is why long-term adherence tends to be higher than for low-fat or very-low-carb diets.

How much weight can I lose on the Mediterranean diet?

In controlled studies, participants typically lose about 4 to 10 pounds over three to six months on a calorie-appropriate Mediterranean plan, with continued slow loss beyond that. Individual results vary based on starting weight, activity level, portion sizes, and how tightly you follow the pattern. Meal-prepping lunches like the ones on this page is one of the highest-leverage habits for hitting a steady deficit.

Can I meal-prep these Mediterranean lunches?

Almost all 30 recipes here were selected because they hold up well for meal prep. Grain salads (quinoa, bulgur), bean dishes, roasted vegetables, and hummus keep 3 to 4 days refrigerated in airtight containers. For dressings, store separately and toss just before eating so leafy greens stay crisp. Fish-based lunches taste best within 24 to 48 hours.

What if I do not eat fish?

The Mediterranean pattern is flexible. Swap tuna or salmon for chickpeas, white beans, lentils, eggs, feta, or grilled chicken with no loss of nutritional value. Several recipes on this page are already fish-free (olive hummus, olive oil broad beans, falafel, vegetable ravioli, oven-roasted vegetables). Aim for two protein-rich plant or legume servings per day to replace the omega-3 contribution from fish, or add a few walnuts and flaxseed.

Are these lunches good for people with diabetes?

Most Mediterranean lunches are well-suited to type 2 diabetes and prediabetes because they pair fiber, healthy fats, and lean protein, which blunts post-meal blood sugar rises. That said, portion sizes for whole grains, bread, and starchy vegetables matter, so check calories and carbs in the table above and coordinate with your dietitian or diabetes educator, especially if you are on insulin or a sulfonylurea.

Is daily olive oil really healthy?

Yes, when used in place of butter, margarine, or refined seed-oil-heavy dressings. Extra-virgin olive oil is the signature fat of the Mediterranean diet and, in the PREDIMED trial, was linked to lower rates of major cardiovascular events at roughly 4 tablespoons per day within a Mediterranean pattern. Because it is calorie-dense (about 120 kcal per tablespoon), measure servings if you are tracking calories for weight loss.

Disclaimer: Educational information only. Sodium, calorie, and nutrient needs vary by individual. Consult a registered dietitian or physician before major dietary changes.

Related Reading

• Low Carb Lunch Ideas
• 30 Day Mediterranean Meal Plan
• Cabbage and Ground Beef Recipe
• Mediterranean Diet Italian Recipes
• Mind Diet Plan
• 500 Calorie Diet