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 the 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

1. Tuna Quinoa Salad (2 Days in a Row)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Tuna quinoa salad recipe

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

Nutritional Facts (Per Serving)

Calories: 596

Net Carb: 26g

Total Fat: 26g

Protein: 30g

Ingredients

Quinoa (1 cup)

Water (1.5 cups)

Canned tuna (200g – 1 can)

Cucumber (2, medium-size)

Cherry tomato (10, small-size)

Scallion (4 sprigs)

Carrot (1 medium-size, grated)

Olive oil (3 tbsp)

Lemon juice (2 tbsp)

Salt to taste

Recipe

Step 1.

Soak the quinoa in a large bowl with enough water to cover it.

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 the water, this will help you prepare it in a shorter time.

Transfer the drained quinoa to a pot. Pour 1.5 cups of water over it.

Cover the pot and cook for 15 minutes.

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

Step 2.

Chop the cucumbers into large cubes. Cut the cherry tomatoes in half and grate the carrot.

Chop the spring onions into rings and finely chop the parsley and – dill (optional).

To prepare the dressing of the salad mix olive oil, lemon juice along with salt in a bowl.

Transfer the lukewarm boiled quinoa, tuna, and all the salad ingredients into a deep mixing bowl.

Add the lemon sauce and mix gently.

2. Rye Bread Sandwich (1 Serving)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Rye bread sandwich recipe

Nutritional Facts

Calories: 644

Net Carb: 74g

Total Fat: 28g

Protein: 26g

Ingredients

Cheddar cheese (2 slices)

Rye bread (4 slices)

Arugula

Lettuce

Lollo Rossa – Red Sails Lettuce

Olive paste / Tapenade (1 tbsp)

Cucumber (1, small size)

Tomato (1, small size)

Recipe

Step 1.

Make 2 sandwiches using all the ingredients.

Make sure to wash the greens thoroughly before using them.

3. Grilled Vegetable Salad with Vinaigrette Sauce (2 Days in a Row)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Grilled vegetable salad with vinaigrette sauce

Nutritional Facts (Per Serving)

Calories: 600

Net Carb: 28g

Total Fat: 55g

Protein: 4,5g

Ingredients

Carrot (1, medium)

Baby eggplant (2 nos)

Baby zucchini (2 nos)

Mushroom (3 nos)

Red pepper (1, large)

Cherry tomatoes (4 pcs)

Broccoli (4 florets)

Olive oil (5 tbsp)

Paprika (1 tsp)

Black pepper (1 tsp)

Mixed greens – lettuce, arugula, mint, Lollo Rossa, scallion, etc..- (150g)

Ranch dressing (1 tbsp)

Ingredients for Vinaigrette Sauce

Balsamic vinegar (3 tbsp)

Mustard (1 tbsp)

Olive oil (3 tbsp)

Onion (1, medium size)

Black pepper (1 tsp)

Granulated sugar (0.5 tsp): Optional

Salt to taste

Recipe

Step 1.

Peel the baby zucchini and baby eggplants, halve them, and cut them in half again.

Put the chopped zucchini and eggplant in a bowl. Mix with oil, ground red pepper, black pepper, and salt.

Then cook them upside down in a hot pan.

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.

Then cut the red pepper in half, remove the seeds cut it into several pieces again and fry in a hot pan.

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.

Then fry the cherry tomatoes in the pan, but sprinkle granulated sugar on the tomatoes.

Step 3.

Set aside the fried vegetables and boil the broccoli in a saucepan and keep the boiled broccoli in cold water.

Then prepare the greens mixture in a bowl and add the broccoli by dividing it into it, then add the fried vegetables.

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.

Pour the Vinaigrette sauce into the prepared salad, mix and put the salad on the serving plate.

Finally, put a few browned vegetable pieces on the salad and pour dilute the ranch dressing over the vegetables.

4. Olive Hummus (2 Days in a Row)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Olive hummus recipe

Nutritional Facts (Per Serving)

Calories: 800

Net Carb: 40g

Total Fat: 75g

Protein: 14g

Ingredients

Green olives (400g, washed, drained, pitted)

Canned chickpeas  (1 cup, peeled off)

Lemon juice (3 tablespoons)

Garlic (3 cloves, minced)

Tahini (2 tablespoons)

Olive oil (5 tbsp)

Salt (A pinch of)

Cumin (1 tsp)

Paprika (1 tsp)

Recipe

Add all ingredients to the blender. Mix for 10 seconds.

Then put it on a serving plate or in a container that you can take to work.

Drizzle olive oil on it. Garnish with the greens of your choice.

Don’t forget to get extra small cherry tomatoes.

5. Baked Lemon Chicken (2 Days in a Row)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Baked lemon chicken recipe

Nutritional Facts (Per Serving)

Calories: 473

Net Carb: 4g

Total Fat: 33g

Protein: 40g

Ingredients

Chicken breast (2, cut into thin strips)

Butter (4 tablespoons, melted)

Garlic (2 cloves, minced)

Lemon juice (of 2 lemons)

Lemon zest (from 1 lemon)

Fresh rosemary (1 sprig, chopped)

Walnuts (3 tbsp, in chunks)

Salt (1 teaspoon)

Black pepper (1 teaspoon)

For the above; Chopped parsley

Recipe

Start by cutting the chicken breast into thin strips.

For the sauce; In a mixing bowl, add butter, garlic, lemon juice, lemon zest, chopped fresh rosemary, walnuts, salt, pepper, and mix.

Add chicken breasts, cut into thin strips into the sauce and mix to integrate with the sauce.

Then place it on a baking tray lined with parchment paper.

Bake in a preheated oven at 200 C for 35 minutes.

After baking, sprinkle chopped parsley on top.

6. Avocado Bruschetta (2 Days in a Row)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Avocado bruschetta recipe

Nutritional Facts (Per Serving)

Calories: 900

Net Carb: 65g

Total Fat: 68g

Protein: 18g

Ingredients

Whole wheat bread (6 slices)

Avocado (3, ripe)

Red onion (1, finely chopped)

Garlic (3 cloves, minced)

Roasted red pepper (1, diced)

Parsley (10 sprigs, chopped)

Lemon juice (½ lemon)

Olive oil (3 tablespoons)

Salt to taste

For top;

Olive oil

Basil leaves

Recipe

Bake the bread in a preheated 180 C oven for 10 minutes.

Remove the seeds from the avocados and place the fleshy parts in a bowl and mash with a fork.

Add finely chopped red onion, minced garlic, diced roasted red pepper, chopped parsley, lemon juice, salt and, olive oil.

Mix all ingredients except bread. Distribute the thoroughly mixed ingredients on the roasted bread.

Drizzle some olive oil on them and garnish with basil leaves.

7. Mexican Bean Salad (2 Days in a Row)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Mexican bean salad recipe

Nutritional Facts (Per Serving)

Calories: 444

Net Carb: 65g

Total Fat: 16g

Protein: 13g

Ingredients

Canned chickpeas (100g – 1/4 of a can)

Canned Mexican beans (1/2 can)

Canned corn (A little less than half a cup)

Carrot (1 medium size)

Cherry tomato (6 tomatoes)

Cucumbers (2 medium)

Scallion (2 sprigs)

Dill (A pinch)

Mint (10 leaves)

Lemon juice (1 small lemon)

Olive oil (2 tablespoons)

Pomegranate molasses (3 tablespoons)

Spices:

Salt (1 teaspoon)

Ground pepper (1 teaspoon)

Dried basil (1 teaspoon)

Thyme (1 teaspoon)

Rosemary (1 teaspoon)

Cumin (1 teaspoon)

Recipe

Strain and wash canned ingredients thoroughly.

Cut the cucumbers and tomatoes into cubes and add them to the canned ingredients.

Peel the carrot and grate it with the fine side of the grater.

Finely chop the scallion, dill, and mint. Add them to the others.

Add lemon juice, olive oil, pomegranate syrup, and spices. Mix gently all the ingredients.

8. Greek Style Salmon Salad (2 Days in a Row)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Greek-style salmon salad

Nutritional Facts (Per Serving)

Calories: 442

Net Carb: 30g

Total Fat: 20g

Protein: 33g

Ingredients

Salmon fillet (1, large)

Lettuce (half a small lettuce)

Red onion (1, small)

Almonds (10, raw)

Quinoa (1 cup)

Feta cheese (2 tbsp)

Cherry tomatoes (10 tomatoes)

For dressing;

Mustard (2 teaspoons)

Honey (2 teaspoons)

Lemon juice (1 tablespoon)

Recipe

Separate the skin of the filleted salmon.

Salt the back and front. Mix black pepper and lemon juice.

Rub both sides with lemon mixture.

Then bake in a preheated oven at 200 C for 15 minutes.

Boil the quinoa with 2 cups of water.

Chop the lettuce coarsely and place them in a large mixing bowl.

Chop the onion into cubes and the cherry tomatoes in half and put them in the mixing bowl.

After the quinoa has cooled, mix it with the ingredients in the bowl.

Add chopped almonds to it. Mix all the ingredients gently.

9. Shrimp Soup (5 Servings)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Shrimp soup recipe

Nutritional Facts (Per Serving)

Calories: 110

Net Carb: 3g

Total Fat: 6g

Protein: 11g

Ingredients

Shrimp (200g)

Butter (2 tbsp)

Water (5 cups + 10 tbsp of tomato paste water)

Garlic (4 cloves)

Flour (1 tbsp)

Egg (1, medium-size)

Tomato Paste (1 tbsp)

Parsley (A pinch)

Lemon juice (3 tbsp)

Thyme (1 tsp)

Paprika (1 tsp)

Black pepper (1 tsp)

Salt to taste

Recipe

Step 1.

Boil 5 cups of water in a saucepan.

Heat the butter in a pan. Add the chopped garlic, thyme, and paprika then fry.

Add the shrimp and cook until they release and absorb their water.

Heat the olive oil in a small saucepan. Add the flour and fry for short a time.

Step 2.

Add the tomato paste and fry some more.

Add 10 tbsp hot water and mix.

Add the fried tomato paste mixture to the boiling water and mix thoroughly with a hand whisk.

Step 3.

Put the fried shrimp in boiling water.

Whisk 1 egg and lemon juice well in a bowl.

Take 1-2 ladles of soup from the pot, mix it with the spices and pour it back into the pot.

Stir quickly with a wooden spoon.

Step 4.

Chop the parsley and add it to the soup.

Sprinkle with salt and pepper.

Cook for 10 more minutes on medium heat.

10. Mediterranean Pasta with Tomato Sauce (2 Days in a Row)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Mediterranean pasta with tomato sauce recipe

Nutritional Facts (Per Serving)

Calories: 727

Net Carb: 100g

Total Fat: 25g

Protein: 22g

Ingredients

Whole wheat pasta (Half a pack)

Tomato (3 medium sizes)

Green pepper (2 peppers)

Tomato paste (1 tablespoon)

Garlic (2 cloves)

Olive oil (3 tablespoons)

Spices (thyme, dried mint, black pepper, paprika, salt)

Recipe

Start by boiling the pasta. Add 1 teaspoon of oil and salt to avoid sticking while cooking.

Meanwhile, grate the tomatoes.

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.

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.

After adding tomatoes, wait for the tomato to boil well with its juice. Mix it up occasionally.

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 Days in a Row)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Green Lentil Salad with Bulgur

Nutritional Facts (Per Serving)

Calories: 408

Net Carb: 61g

Total Fat: 11g

Protein: 15g

Ingredients

Fine bulgur (0.5 cups)

Green lentils (0.5 cups)

Carrot (1/2)

Lettuce (3 leaves)

Pomegranate (Seeds, 2 tbsp)

Pomegranate molasses (3 tbsp)

Lemon (1/4 slice)

Olive oil (0.2 cups)

Salt and pepper to taste

Recipe

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.

Meanwhile, boil the green lentils by adding 2 times the amount of water.

Boil for about 20-25 minutes, then drain the water and set aside.

Peel the carrot and slice thinly. Then chop finely.

After washing the lettuce leaves, place them on top of each other, roll them up and finely chop.

Take all the ingredients you have prepared in a bowl.

Add the pomegranate seeds.

After adding the pomegranate syrup, lemon and spices, add olive oil and mix gently.

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.

Combine the salad with the dressing just before consuming it.

Thus, your salad will not be watered down and you will serve a more fresh salad.

12. Baked Vegetable Patties (15 Patties)

10 Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Baked vegetable meatballs

Nutritional Facts (Per Patties)

Calories: 66

Net Carb: 8g

Total Fat: 2g

Protein: 2g

Ingredients

Egg (2, medium size)

Greek yogurt (2 tbsp)

Olive oil (2 tbsp)

Boiled peas (Half cup)

Boiled corn (Half cup)

Zucchini (1 small, grate and squeeze out the juice)

Carrot (1, small size)

Onion (1, small size)

Flour (1 cup)

Baking soda (10g – 2.25 tsp)

Spice mix, salt and, pepper to taste

Recipe

Mix all the vegetables in a large mixing bowl. Add the egg, yogurt, and olive oil and mix.

Add the flour, salt and baking powder, and seasonings and mix.

If the flour is less, you can add it until becomes like cake dough.

Make mini cakes from the dough and place them on a parchment paper-lined baking tray.

Sprinkle some black cumin seeds on them.

Bake in a preheated 180 C oven for 25-30 minutes until they become golden brown.

13. Mediterranean Grilled Vegetables (Skewers) – 2 Days in a Row

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Mediterranean Grilled Vegetables

Nutritional Facts (Per Serving)

Calories: 500

Net Carb: 8g

Total Fat: 53g

Protein: 12g

Ingredients

Eggplant (Medium size, 2)

Zucchini (Medium size, 2)

Red pepper (Medium size, 2)

Cherry tomatoes (10 cherries)

For the pesto sauce:

Fresh basil (1 large bunch)

Pine nuts (0.5 cups)

Parmesan cheese (0.5 cups)

Garlic (2 cloves)

Olive oil (1 cup)

Recipe

Step 1.

Cut the zucchini and eggplants into large pieces without peeling their skins.

Cut the red peppers, which you cut in half and removed the seeds, into large pieces.

Remove the stems of the cherry tomatoes.

Thread the chopped vegetables and whole cherry tomatoes onto wooden skewers in rows.

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.

Step 2.

To prepare pesto sauce; Finely chop the basil leaves that you washed in plenty of water after drying them.

Roast the pine nuts in an oil-free pan for 2-3 minutes to make them crispy and to feel their aroma more intensely.

Grate the Parmesan cheese with the fine side of the grater.

After removing the garlic, add a little salt and crush it.

Puree in a food processor with crushed garlic, roasted pine nuts, and chopped basil leaves.

Step 3.

Gradually add the grated parmesan cheese and olive oil to the blender and continue mixing.

After putting the grilled vegetables on the serving plate, pour pesto sauce over them.

14. Mediterranean Sauteed Leeks and Carrots (4 Servings)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Sauteed Leeks and Carrots

(Per Serving)

Calories: 184

Net Carb: 15g

Total Fat: 11g

Protein: 4g

Ingredients

Leeks (4, medium)

Carrots (2, medium)

Rice (2 tbsp, raw)

Lemon juice (1 lemon)

Orange juice (1 cup, freshly squeezed)

Water (1 cup)

Olive oil (Less than 1/2 cup)

Granulated sugar (1 tsp – optional)

Salt to taste

Recipe

Remove the outer skins and roots of the leeks.

After washing in plenty of water, chop in an oblique shape.

After peeling the carrots, cut them in half lengthwise and chop them in harmony with the leeks.

Place the chopped leeks and carrots in a wide-bottomed saucepan.

Wash the rice and drain the water.

Sprinkle the rice over them.

Add half of the olive oil and fry lightly.

Combine orange juice, lemon, and water in a glass.

Then add it to the leeks in the saucepan.

Add sugar and salt and mix lightly.

Pour the remaining olive oil over it.

Cook on low heat for 20-25 minutes in a covered saucepan.

Serve warm or cold with lemon wedges.

Tip:

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

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

15. Mediterranean Celery Soup Without Potato (4 Servings)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Mediterranean celery soup without potato

(Per Serving)

Calories: 66

Net Carb: 6g

Total Fat: 3g

Protein: 2g

Ingredients

Celery (2 medium, with leaves and stems)

Onion (1, medium)

Carrot (1, medium)

Garlic (2 cloves)

Lemon juice (from 1 lemon)

Olive oil (2 tbsp)

Hot water (3 cups)

Salt and pepper to taste

Recipe

Chop the onion.

Cut the garlic into small pieces.

Peel the carrot and cut thin slices.

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.

Heat the olive oil in a deep saucepan.

Saute onions and garlic in olive oil.

Add thinly sliced carrots.

Continue the sautéing process.

Add the diced celery and mix.

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.

If the carrots are ready to be mashed with a fork, remove the soup from the stove.

Add salt and pepper.

Season the soup according to your taste.

Blend the soup with a hand blender until it reaches a smooth consistency.

If the consistency is too thick for you, add 1-2 cups of hot water and boil again

Serve hot with finely chopped celery stalks and leaves.

16. Mediterranean Vegetable Ravioli (3 Servings)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Mediterranean vegetable ravioli

(Per Serving)

Calories: 128

Net Carb: 4g

Total Fat: 9g

Protein: 4g

Ingredients

Zucchini (2 nos)

Carrots (2 nos)

Olive oil (2 tbsp)

Spice mix (1 tbsp)

Greek yogurt (2 tbsp)

Pepper paste (1 tsp)

Recipe

Chop the vegetables.

Mix with plenty of spices and olive oil.

Bake for 10 minutes in a preheated 180 C degree oven.

Fry pepper paste and your favorite spices in 1 tsp olive oil.

Put the vegetables you cooked in the oven on a plate.

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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Mediterranean Kokoretsi Recipe

10 min prep – 20 min. cooking

(Per Serving)

Calories: 300

Net Carb: 30g

Total Fat: 15g

Protein: 10g

Ingredients

Mushrooms (5.5 cups)

Capia pepper (1 no)

Green pepper (1 no, bell)

Tomato (2 nos)

Thyme (1 tsp)

Paprika (1 tsp)

Pepper flakes (1 tsp)

Cumin (1 tsp)

Olive oil (3 tbsp)

Whole wheat bread (4 bread, Tortilla/Sandwich bread/Burger bun)

Salt to taste

Recipe

Step 1.

Wipe the mushrooms well with a damp cloth and dice them.

Put 3-4 tablespoons of olive oil in the pan and heat the oil well.

Put the mushrooms in the heated pan and fry them.

After frying the mushrooms, add the peppers and continue frying mushrooms for 2-3 minutes.

Step 2.

Add the tomatoes.

Put the spices and salt.

After frying for 1-2 more minutes, turn off the stove.

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 if you want. 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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Olive Oil Broad Beans

(Per Serving)

Calories: 224

Net Carb: 22g

Total Fat: 9g

Protein: 12g

Ingredients

Fresh broad beans (7.5 cups – 2.2 lbs)

Garlic (2 cloves)

Onion (2 small sizes)

Olive oil (Half cup)

Lemon juice (half a lemon)

Sugar (1 small cube)

Salt to taste

Dill to garnish (optional)

Recipe

Wash and clean the broad beans.

Soak the cleaned broad beans in water with lemon so that they do not darken.

Chop the onions into cubes.

Crush the garlic and mix it with the chopped onion.

Add 1 tablespoon of olive oil to the pan and fry the onion and garlic mixture.

Drain the broad beans and continue frying with the onions.

After boiling the broad beans, add 4 cups of water.

Add sugar and salt.

Finally, drizzle the olive oil evenly over the pans, all over the food.

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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Cheese Quinoa Salad

Nutritional Facts

Calories: 370

Net Carb: 25g

Total Fat: 19g

Protein: 22g

Ingredients

Boiled quinoa (0.6 cups)

Lamb’s ear plant (50g)

Mesclun Mix (50g)

Endive Lettuce (50g)

Peach (20g)

Goat cheese (7 tbsp)

Pomegranate seeds (2 tbsp)

Recipe

After cleaning and washing the lamb’s ear, mesclun and endive in plenty of water, dry them in the salad dryer.

Slice the peach or nectarine thinly after removing the core.

Cut the goat cheese into large cubes.

Put the boiled quinoa on a deep salad plate.

Add lamb’s ear, mesclun, and endive on it.

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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Chicken and broccoli salad with mayo

Nutritional Facts

Calories: 283

Net Carb: 15g

Total Fat: 8g

Protein: 36g

Ingredients

Broccoli (1, small head)

Carrot (1, medium size)

Canned corn (3 tbsp)

Boiled chicken breast (1 cup, shredded)

Vegan mayo (2 tbsp)

Greek yogurt (1 cup)

Salt to taste

Recipe

Chop the carrot into cubes.

Separate the broccoli into florets and boil them together with the carrots.

After boiling, drain the water and let it cool.

Boil the chicken and shred it.

Take the cooled broccoli and carrot into a deep bowl.

Mix by mashing gently.

Add other ingredients to it and mix.

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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Egg salad recipe

Nutritional Facts

Calories: 159

Net Carb: 8g

Total Fat: 9g

Protein: 12g

Ingredients

Egg (2 medium-size)

Parsley (1/2 bunch)

Scallion (4 branches)

Onion (1 medium-size)

Fresh mint (2 branches)

Salt, pepper, and chili flakes to taste

Recipe

Put the eggs in a saucepan and add enough water to cover them.

Turn on the stove and cook for about 7 minutes until they are completely solid.

After the eggs are boiled, wait for them to cool.

Peel and dice the skins and set them aside.

Chop the green onion, onion, parsley, and mint very finely into a deep bowl.

Add the spices and mix.

Add the chopped eggs.

Mix gently again.

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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Tuna and white bean salad

Nutritional Facts

Calories: 354

Net Carb: 22g

Total Fat: 16g

Protein: 30g

Ingredients

Tuna (1 can)

White bean (1 cup, cooked)

Red onion (1 small)

Olive oil (2 tbsp)

Parsley (1/2 cup, chopped)

Salt to taste

Recipe

Finely chop the parsley.

Peel and finely chop the onion.

Take the white beans in a serving bowl.

Put the parsley, salt, and onions on it and mix it well.

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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Grilled Halloumi Salad

Nutritional Facts

Calories: 491

Net Carb: 28g

Total Fat: 30g

Protein: 30g

Ingredients

Halloumi cheese (5 slices)

Red pepper (1 pepper)

Tomato (1, medium)

Lettuce (5 leaves)

Olive (5 nos)

Breadsticks (3 mediums)

Recipe

First, chop the salad ingredients you washed.

Bake the halloumi in the toaster between parchment paper until becomes golden brown.

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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Oven-roasted vegetables

Per Serving

Calories: 153

Net Carb: 17g

Total Fat: 8g

Protein: 3g

Ingredients

Eggplant (1, medium)

Potatoes (3, medium)

Carrot (1, large)

Red pepper (2 nos)

Green pepper (3 nos)

Shallot (6 nos)

Garlic (2 cloves)

Tomato paste (1 tbsp)

Olive oil (4 tbsp)

Cumin, pepper, paprika, salt

Recipe

Chop all vegetables except onions and garlic into cubes.

Transfer the chopped vegetables to a large bowl.

Add garlic, onions, and seasonings.

Make tomato paste sauce consisting of tomato paste, olive oil, and water in a separate bowl.

Transfer the tomato paste sauce to the container with the vegetables.

Mix the sauce with the vegetables well.

Transfer the vegetables that meet the sauce to the baking tray.

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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Cheese and broccoli wrap

Nutritional Facts

Calories: 418

Net Carb: 37g

Total Fat: 24g

Protein: 13g

Ingredients

Broccoli (3.5 cups)

Garlic (1 clove)

Greek yogurt (2 tbsp)

Lemon juice (1/2 lemon)

Olive oil (2 tbsp)

Roquefort cheese (1 tbsp, shredded)

Tortilla (1, whole wheat)

Black pepper, pepper flakes, thyme, mint, and salt to taste

Recipe

Boil plenty of water in a deep saucepan.

Boil the broccoli florets for 6-7 minutes.

Chop the garlic into small pieces and rub with salt.

Add Greek yogurt, paprika, thyme, mint, and mix.

In a separate bowl, mix freshly squeezed lemon juice with olive oil and pepper.

Chop the boiled broccoli into small pieces after draining the water.

Take the broccoli on a serving plate and mix it with olive oil and lemon sauce.

Heat the whole wheat tortilla in the oven or a skillet.

Spread the yogurt sauce you prepared on the tortilla.

Sprinkle with crumbled Roquefort cheese.

Add the boiled broccoli.

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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Low fat falafel

Per Falafel

Calories: 216

Net Carb: 24g

Total Fat: 8g

Protein: 12g

Ingredients

Boiled chickpeas (2 cups)

Whole wheat flour (2 tbsp)

Tahini (2 tbsp)

Onion (1 medium)

Garlic (3 cloves)

Dill (1/2 bunch)

Olive oil (2 tsp)

Paprika (1 tsp)

Pepper, salt, cumin, allspice, sea salt

Recipe

Boil the chickpeas well.

Put the boiled chickpeas into the food processor and run the processor.

Then add all the other ingredients to it and run it again.

Cut 13 pieces from the chickpea mixture and roll them with your hands to form meatballs.

Arrange on the tray where you laid the parchment paper.

Bake in a preheated 180 C oven for 20-25 minutes until golden brown.

Then turn the falafels over and bake the other side for another 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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Roasted eggplant salad

Per Serving

Calories: 157

Net Carb: 9g

Total Fat: 13g

Protein: 2g

Ingredients

Round eggplant (2 medium)

Green pepper (5 peppers)

Red pepper (2 peppers)

Onion (1 medium)

Garlic (2 cloves)

Olive oil (4 tbsp)

Vinegar (3 tbsp)

Pomegranate molasses (1 tbsp)

Salt to taste

Recipe

Preheat the oven to 200°C.

After washing the eggplants and peppers, place them on a baking tray lined with parchment paper.

Bake them up for about 20 minutes.

After removing from the oven, peel, chop, and place in a bowl.

Chop the onion and add it to it.

Grate the garlic.

Add olive oil, salt, vinegar, and pomegranate molasses and mix well.

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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Asparagus salad recipe

Per Serving

Calories: 113

Net Carb: 5g

Total Fat: 9g

Protein: 2g

Ingredients

Asparagus (2 bunches)

Carrot (1, boiled)

Pickled cucumbers (6 pickles)

Dried tomatoes (6 tomatoes)

Red pepper (1, roasted)

Olive oil (3 tbsp)

Apple cider vinegar (1 tbsp)

Dehydrated mixed vegetable flakes (1 tsp)

Recipe

Boil the asparagus, cleaned with a peeler, in water for 8-10 minutes as a whole.

In order not to lose their green color and vitamin values;

Put the boiled asparagus in iced, cold water and leave for 5 minutes.

After peeling the skin, thinly slice the carrot you boiled for a short time.

Cut the dried tomatoes into long, thin strips.

Chop the pickled cucumbers into small cubes.

Chop the roasted red pepper coarsely.

For the dressing of the salad;

Mix olive oil, apple cider vinegar, and dehydrated mixed vegetable flakes in a small bowl.

After mixing the salad dressing you prepared with all the other ingredients, 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)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Nuts Strawberry Spinach Salad

Per Serving

Calories: 620

Net Carb: 11g

Total Fat: 54g

Protein: 22g

Ingredients

Spinach (1 bunch)

Avocado (1/2)

Strawberry (6 nos)

Goat cheese (0.5 cups)

Hazelnut (Less than 1/2 cup)

Sesame (1 tsp)

Black Seed (1/2 tsp)

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

Extract the spinach leaves.

Dry thoroughly after washing with plenty of water.

Slice the ripe avocado that you peeled.

Finely chop the strawberries that you cut off the stems.

For the dressing of the salad; Mix olive oil, lemon juice, red grape vinegar, grated garlic, salt, and agave syrup.

Take the dried spinach leaves in a large salad bowl.

Add the avocado and strawberry slices.

Add the goat cheese to the salad after crumbling it to get the perfect sweet-salty harmony.

Add hazelnuts and sesame seeds.

After adding the dressing and black cumin to the salad, mix all the ingredients.

30. Potato Celery Salad (4 Servings)

Mediterranean diet lunch ideas

Mediterranean diet lunch ideas – Potato celery salad

Per Serving

Calories: 232

Net Carb: 21g

Total Fat: 14g

Protein: 4g

Ingredients

Celery (1, small)

Potatoes (5, small)

Lettuce (4 leaves)

Vegan mayo (1 tbsp)

Plain Greek yogurt (2 tbsp, strained)

Walnut kernels (2 tbsp, ground)

Olive oil (2 tbsp)

Salt and pepper to taste

Recipe

Peel the celery and grate it.

Then soak in lemon water.

Boil the potatoes with the skin on.

After boiling, peel off the skins and leave them to cool for a while at room temperature.

Drain the excess water from the celery and transfer it into a bowl.

Finely chop the lettuce leaves and add them.

Add the potatoes too.

Mix the yogurt, olive oil, walnuts, salt, pepper, and mayonnaise in a bowl.

Add to the mixture.

Stir gently and be careful not to damage the potatoes.

See Also

Low Carb Lunch Ideas

30 Day Mediterranean Meal Plan

Cabbage and Ground Beef Recipe

Mediterranean Diet Italian Recipes

Mind Diet Plan

500 Calorie Diet