Last updated on June 4th, 2023 at 06:58 pm
These healthy Mediterranean lunch ideas are quick to make and perfect for school or work! You can even have them at home and many are easy to make ahead as well!
The Mediterranean diet is fresh, it’s delicious, nutritious and most Mediterranean recipes that I love are effortless and ready in no time.
Today I want to share some of my favorite Mediterranean lunch recipes that are simple and super healthy! Choose betweeen healthy salads, Mediterranean bowls, one-pan meals and Mediterranean wraps. All of these Mediterranean diet lunch ideas take about 20 minutes of prep and you can pack them for work or school.
You’ll Love These Healthy Mediterranean Lunch Ideas
I’ve been away from home a lot these days, so I needed to make a list of healthy dishes that I can make and eat anywhere – at work, in the park, in the car…So these are the perfect grab-and-go meals and you can make them ahead for the office, school, or wherever you have to be.
There are a lot of fresh and flavorful salads and wraps that you don’t need to reheat, but I also included some Mediterranean lunch recipes that you can reheat if you have access to a microwave. Some are meatless, others with fish, shrimp or meat – there are no restrictions here.
I need to mention that these recipes aren’t all gluten- and dairy-free, so if you are and want to try out a meal idea, make the needed adjustments (e.g. use gluten-free bread instead of regular or olives instead of feta cheese…)
Why the Mediterranean diet?
Well, it’s one of the tastiest cuisines in the world…I guess cuisine might not be right, but let’s not be too uptight, mkay? This is about food, not grammar. The Mediterranean diet is very rich in fresh fruits and vegetables and includes in moderation olive oil, nuts, seeds, legumes, grains, eggs, yogurt, cheeses, seafood and meats. It is one of the healthiest diets because it includes a variety of nutrient-dense foods that aren’t overly processed.
This type of diet provides your body with the variety of nutrients that it needs for internal processes. Chemical reactions inside your cells can actually not take place if your body is lacking certain vitamins or minerals. “Oh, you want to make some energy? We’ve got the fat, don’t worry…Uh, but we cannot use it, because you haven’t eaten anything with vitamin C in 3 weeks.”
Don’t prevent your body from working properly and provide it with everything it needs by eating a nourishing diet like the Mediterranean diet.
Some Misconceptions About The Mediterranean Diet
Whenever I read about the Mediterranean diet, I’m pretty confused because it says: eat lean meats, as in chicken, red meat uh-uh, nada, my friend, don’t even eat it in your dreams, it’s going to clog your arteries like a cork. This is something I thought as well for I don’t know how many years. Many.
Well, I’ve got some news for you: LAMB. Look through a list of typical traditional recipes from the Mediterranean region, you’ll see a lot of lamb and beef over there. Not that lean, I tell you. I think someone’s been messing around with the definitions. I ranted this one out like a typical anemic, who just found out eating some red meat might be alright for her, didn’t I?
Now, the recipes below are rarely with red meat, but if you crave it, it’s okay to enjoy it from time to time. Not every day, but occasionally, with some vegetables. It’s a highly nutritious food and when you don’t fry it in butter and eat it slathered with ketchup and placed in a chemical bun, you’ll actually be good. Just don’t forget the lots of vegetables part either.
Mediterranean Lunch Ideas
Well, here we go with the healthy Mediterranean diet lunch ideas – make sure to save the ones you’d like to try!
And I mean the salad that is described in that recipe! All you need is canned chickpeas, herbs, spices, garlic and some vegetables to go along! Make the chickpeas ahead, add some chopped vegetables in the morning and pack this tasty Mediterranean salad for lunch. Recipe here.
Spicy Cauliflower Rice
This cauliflower recipe has become one of my favorite meals over the last few months, I love it! It’s made with ground turkey (or any minced meat you enjoy), herbs and spices, cauliflower rice and peppers. It’s seriously so good. You can make it ahead for a few days, store in the fridge and then reheat for lunch or even dinner. Recipe here.
Chicken Gyros Bowls
Such a delicious and easy Mediterranean lunch recipe to make when you have some rotisserie chicken and want to use it up! The entire thing is ready in 15-20 minutes! In the morning, pack it in an airtight container, no need to reheat it. Recipe here.
High-Protein Egg Bake
Love this super portable egg bake! It’s a great breakfast idea, but can also be great for lunch. You can have it as is, or with some salad or use it in a sandwich. Recipe here.
Black Bean Avocado Salad
Got some canned black beans? Then this delicious black bean avocado salad will be ready in 10 minutes! Recipe here.
Feta Cheese Quesadilla
You can have this amazing Mediterranean quesadilla for lunch in around 10 minutes! All you need to do is make the delicious feta filling, spread it over a tortilla, toast on both sides, and enjoy. It seriously is so good, one of the best lunches! Recipe here.
Spicy Mediterranean Lunch Bowls
Spicy chickpeas, hummus and lots of vegetables make it into this scrumptious Mediterranean lunch bowl! Recipe here.
Ground Beef, Rice and Mushrooms
Lean ground beef, cooked rice and mushrooms are the main ingredients in this quick ground beef recipe. It’s a great dinner and leftovers make a great lunch too – just reheat and eat! Recipe here.
Crustless Tuna Quiche
You can have this tasty tuna recipe any time of the day. It’s super portable, versatile and you can even turn it into egg muffins. Recipe here.
Avocado Chicken Salad
High-protein, low-carb, filling and super satisfying healthy chicken salad that you can grab and enjoy at work or anywhere you have to be! You can even make it ahead for the week, find the recipe here.
Vegan Avocado Chickpea Wraps
I think the photos don’t make these wraps justice. They’re so good! The filling is mashed chickpeas with garlic and herbs and spices and then there’s some avocado on top. Sooo good! Use whatever type of tortillas you need to, but try this Mediterranean lunch idea. Recipe here.
Parmesan Pesto Chicken Wraps
Super easy, super quick and super tasty wraps made with leftover chicken, pesto of choice, garlic and zucchini. These are so delicious! Recipe here.
5-Minute Mediterranean Bowls
Tzatziki, hummus, olives, some beans or chickpeas and a quick tomato cucumber salad…what more can you ask for? You can either buy all of these prepped or make them ahead yourself. These bowls are definitely among my favorite Mediterranean lunch ideas! The recipe is here.
You will love these turkey meatballs made with pesto, garlic and herbs! They’re great with some salad, fresh tomato sauce or on their own. Recipe here.
Tuna Chickpea Salad
Quick, fresh and delicious Mediterranean salad recipe that you can make with canned tuna and chickpeas, and raw vegetables! Recipe here.
Easy Vegetarian Tortilla Pizza
Pizza doesn’t have to be 5000 calories and take over 30 minutes to make! Grab a tortilla of choice and make this scrumptious vegetarian pizza in 10 minutes. You can even enjoy it on the go! Recipe here.
Mediterranean Chickpea Salad
Love the flavors and the combination of fresh and roasted vegetables in this amazing Mediterranean chickpea salad! Recipe here.
Speaking of chickpeas (that have not appeared in any of the other recipes on this list), did you know you can also make soup with them? Yes you can, this recipe is mouthwatering and you only need to reheat. It’s here.
Healthy Bean Soup Recipe
And in case you prefer bean soup…here’s a shortcut for you, because this tasty bean soup is ready in 20 minutes as well. Recipe here.
Tuna Chickpea Meal Prep Lunch Bowls
These will sound odd to you when you read the instructions, but trust me, they’re incredible. No need to reheat. Recipe here.
More Healthy Recipes
I hope you enjoy some of these delicious healthy Mediterranean lunch ideas! If you’re looking for even more healthy recipes, feel free to check out my Clean Eating Binder, or check out these other collections as well:
20-Minute Mediterranean Lunch Ideas For Work Or School
Enjoy the Mediterranean diet every day with these quick and easy Mediterranean lunch ideas! This collection includes Mediterranean salads, bowls, wraps and more!
- 1/2 cup feta cheese crumbled
- 3 garlic cloves, minced
- 1/2 cup basil & arugula
- 1 small tomato
- 1/4 avocado
- 2 tsp olive oil
- black pepper
- 2 tortillas
- Mash the feta cheese with the avocado. Add the herbs, black pepper, 1 tsp olive oil, tomato and garlic.
- Spread this on 1/2 tortilla. Then fold in 1/2.
- Toast in a non-stick pan with 1 tsp of olive oil until golden brown on both sides.
- Slice and serve with this delicious everyday salad. Enjoy!
The original recipe is at Homemade Mastery.
Amount Per Serving: Calories: 359Total Fat: 20gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 33mgSodium: 585mgCarbohydrates: 35gFiber: 4gSugar: 3gProtein: 11g