Nutrition & Recipes

You Just Started the Mediterranean Diet—Here Are 20+ Lunch Recipes to Make First

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On May 22, 2025
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You Just Started the Mediterranean Diet—Here Are 20+ Lunch Recipes to Make First

The Mediterranean diet is one of the healthiest, most sustainable diets around. Loaded with whole foods like fruits, vegetables, whole grains, lean meats, fish, legumes and healthy fats, it’s an eating pattern most people can enjoy. Get started following the Mediterranean diet by making these tasty lunch recipes. Whether its our High-Protein Pasta Salad or our Marry Me Chicken Salad Sandwich, these beginner-friendly lunch recipes are ready in just 25 minutes.

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No-Chicken Salad Sandwich

Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer


This no-chicken salad sandwich made with chickpeas is a delicious plant-based alternative to the classic chicken salad. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch.

High-Protein Pasta Salad

Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle


Crunchy cucumbers, cherry tomatoes, roasted red peppers and red onions are all mixed together in a heart-healthy vinaigrette for a dish that is as delicious as it is eye-catching. Chickpea pasta, whole chickpeas and fresh mozzarella pearls add to the dish’s protein.

Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette

Ali Redmond


Crisp cucumbers, juicy tomatoes and creamy avocado create a delicious contrast in this easy salad. Tossed with a zesty lemon-shallot vinaigrette, this salad is bright, tangy and perfectly balanced.

Marry Me Chicken Salad Sandwich

Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley


This sandwich takes the satisfying combination of creamy, savory and tangy flavors from the original dish and gives it the sandwich treatment. We add a handful of peppery arugula to give a vibrant bite to every mouthful, but you can use baby spinach in its place if you prefer.

No-Cook White Bean & Spinach Caprese Salad

This easy salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix.

Salmon-Stuffed Avocados

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell


Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we use Greek-style yogurt to turn it into a salmon salad that we use to fill avocados. It’s an easy no-cook meal.

Cucumber-Avocado-Tomato Sandwich

Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer


Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber.

Tuna & White Bean Melt

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley


This ultra-quick tuna melt with white beans is a protein-packed sandwich that’s perfect for a fast and satisfying lunch or dinner. The beans add creaminess and fiber, while the tuna provides lean protein and omega-3s, making this dish as nutritious as it is flavorful. Plus, it comes together in minutes, ideal for days when time is in short supply.

Salmon Salad–Stuffed Avocado

Photographer: Jake Sternquist, Food Stylist: Lauren McAnelly, Prop Stylist: Addelyn Evans


Good-quality canned salmon is high in protein and brain-loving omega-3 fatty acids. Mix it with pesto-spiked yogurt and pile it old-school style into a halved avocado for a quick healthy lunch.

Quinoa, Avocado & Chickpea Salad over Mixed Greens

Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

Cucumber & Tomato Sandwich

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf


This herby cucumber and tomato sandwich is crisp and refreshing, making it a filling and flavorful lunch option. Chives add a delicate onion flavor to the cream cheese, but dill or basil can be used in their place.

Black Bean-Quinoa Bowl

Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco


This hearty grain bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with black beans, pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

Broccoli Melts

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless


Crisp-tender broccoli is combined with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves.

Spinach Salad with Quinoa, Chicken & Fresh Berries

Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless

This flavorful salad is packed with tender rotisserie chicken, juicy berries and hearty quinoa for a filling and satisfying lunch.

Veggie Sandwich

Ali Redmond


From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.

Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. A few wedges of warm pita finish off the meal perfectly.

Black Bean-Quinoa Bowl

Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco


This hearty grain bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with black beans, pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

Chicken Avocado BLT Wrap

Who doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.

Spinach & Egg Scramble with Raspberries

Jen Causey

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.

Mason Jar Power Salad with Chickpeas & Tuna

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the kale with dressing and then letting it stand in the jar softens it enough that you don’t need to massage or cook it to make it tender.

Tuna, White Bean & Dill Salad

Take canned tuna to new heights by adding creamy cannellini beans, fresh dill and a tangy Dijon dressing.

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