Lunch Ideas for Mediterranean Diet

Lunch Ideas for Mediterranean Diet

September 5, 2021 1 By Marriam

Hey guys! I’m back with lunch ideas for Mediterranean diet. I’ve got some super easy and quick recipes for you. Most of these recipes can actually be made in under 15 minutes. Sound’s fun right? It actually is simple you’ll be in and out of kitchen in just 15 minutes with a delicious and healthy dish. So let’s dive right in!

Mediterranean Quinoa Bowl

For the first dish on lunch ideas for Mediterranean diet we’re making one of the go-to healthy meals. Mediterranean quinoa bowls with an easy green tahini sauce.


  • Cooked quinoa
  • Canned chickpeas
  • Cherry tomatoes
  • Tahini sauce
  • Cucumber
  • Olives
  • Parsley


We’re gonna start by adding our cooked quinoa into a bowl. To that you’re gonna add in some canned chickpeas. As well as some chopped up cherry tomatoes, some chopped up cucumber, chopped up olives. And some chopped up parsley. You could also add in a little bit of red onion if you wanted, but careful with onion breath. And then you’re gonna drizzle this with a tahini sauce. Finish this off with just a sprinkle of hemp seeds. Because A, it looks pretty and B, it adds a little bit of protein. And then you can stir it all together and dig in and enjoy.

This one is just kind of like a classic quinoa salad. Bright, flavorful, kind of tangy and really, really delicious. So it’s a great lunch ideas for Mediterranean diet.

Mediterranean Chicken Wrap

The second recipe on lunch ideas for Mediterranean diet is Mediterranean chicken wrap. It’s a great dish for taking in your protein and fiber in a fun way.


  • Red bell peppers
  • Parmesan cheese
  • Chicken breast
  • Greek yogurt
  • Cucumber
  • Parsley
  • Olive oil
  • Spinach
  • Scallions
  • Spices


So, what you’re going to do is take three and a half pounds of chicken breasts. And coarsely grind those and then you’re gonna add the spice mixture to this. What I like to do is take some olive oil and garlic and kind of blended that together and add that as well. And the last part is a good Greek yogurt. And then you’re going to end up mixing this up. And you’re gonna refrigerate overnight or for as long as possible.

The next thing you want to do is get some cucumbers, tomatoes and basil in. And also add a teeny bit of salt and mix that together. And just refrigerated it. Then after the meat is done marinating, you’re gonna chop up some spinach, red bell peppers, and scallions. And this is where the salt is coming in.

Then add either a Romano or a Parmesan cheese. And then you’re gonna stir that up into the marinated chicken mixture. And let that come to room temperature before sticking it in a deep baking dish to cook at 375 degrees for probably an hour and 10 minutes.


The next thing you’re gonna do is take a cup of balsamic vinegar and you’re gonna reduce that by half. It’s done when the mixture sort of coats a spoon then you can turn the heat off. And to assemble this you’re gonna take Mediterranean bread. Then take mixture you cooked in the oven and sort of chop it up. But make sure you keep the juices in there to keep the meat hydrated. Otherwise it will get dry. Then top it up with that cucumber, tomato, basil mixture. And then you’re gonna take that balsamic glaze and you’re going to drizzle that on top. And this is it your delicious chicken wrap is ready for a great Mediterranean lunch.

Mediterranean Lentil Salad

Packed with vitamin and minerals this lentil salad is healthy and filling lunch idea for a Mediterranean diet. It’s a super delicious hearty Mediterranean inspired lentil salad with a light vinaigrette. So let’s get started.


  • Cooked green lentils
  • Olive oil
  • Vinegar
  • Seasonings
  • Fresh vegetables


Let’s start with the dressing first. Take an empty jar and add good extra virgin olive oil. Then we want to add some vinegar, any sort you like for the tanginess. Season it up with some salt and oregano. Then add some lemon juice for freshness we want to use about half a lemon.  And last but not least Dijon mustard to give it even more flavor. So easy right? Now we’re just gonna shake up our vinaigrette in our jar till it’s nice and emulsified. Now that we have our salad dressing all ready to go.

Chop Up Some Fresh Veggies

We are going to assemble our salad. We are gonna need a bunch of beautiful veggies here. You need to chop some tomatoes, bell pepper, cucumber, parsley and of course red onions. Also cut up some kalamata olives or any you like. I like to slice them in half lengthwise. The olives adds so much great flavor. You can also add some fresh herbs.


Alright now we’re ready to assemble our salad. What you gonna need is a big bowl here. Start with cooked and cooled green lentils. Next we are going to put the tomatoes in with the lentils along with cucumber that we already chopped. Cucumbers are also very classic to Mediterranean cooking. Add some red bell peppers that are nice and sweet next we have our red onions. Then drizzle the vinaigrette and give it a good mix. That’s it you are done now take a spoon and dig in!

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