12 Mediterranean Lunch Recipes

By Toni Donina
Updated 3/27/2025
12 Mediterranean Lunch Recipes

There isn’t a lunch or brunch recipe that’s better looking or better for you than these 12 Mediterranean lunch recipes. 

What does a Mediterranean lunch look like? Imagine hearty healthy soups, salads, and pizza using plump, red tomatoes, crisp leaves of freshly cut greens surrounded by meaty olives, and a side of creamy pasta or crumbled feta cheese. The Mediterranean diet makes use of low calorie fresh foods such as fruits, vegetables, whole grains, legumes, and nuts. A seaside lunch along the Mediterranean Sea is made using healthy, low saturated fats, especially olive oil. High protein recipes for a Mediterranean lunch include a healthy serving of fish or chicken. 

Easy Mediterranean diet recipes tend to be light and healthy. These low fat, low calorie recipes are one reason why people who follow a Mediterranean meal plan often have a lower risk of  developing heart disease, diabetes and memory loss. 

These heart healthy recipes align with Mediterranean diet principles by focusing on fresh, wholesome ingredients and healthy fats. They are nutritious, flavorful and easy on the eyes.

Here are 12 Mediterranean Diet Lunch Ideas

  1. 45 mins

    A hearty source of fiber and plant-based protein, this Mediterranean dish is made with whole grain pasta, olives and beans. Olive oil and fresh herbs enhances this dish's health benefits and authentic flavors. 

  2. 30 mins

    Featuring a light, yogurt-based sauce, this healthy pasta recipe is a healthy alternative to traditional cream sauces. Using vegetables and whole grains, this meal aligns with the Mediterranean emphasis on vegetarian recipes

  3. 15 mins

    Healthy chicken recipes like this chicken sandwich are popular in the Mediterranean diet. Made with lean chicken, fresh vegetables and whole grain pita bread, this healthy lunch recipe uses a drizzle of olive oil to give it a boost of healthy fat. 

  4. 45 mins

    This Mediterranean bowl provides a balanced meal in one beautiful dish that features quinoa, a healthy grain. Using legumes and a splash of light dressing makes this dish both nutritious and flavorful.

  5. 30 mins

    These veggie melts features spinach, chickpeas, and feta cheese, offering a healthy blend of plant-based protein, leafy greens and dairy that's ready to eat in minutes.

  6. 15 mins

    A refreshing mix of chickpeas and tomatoes, this Mediterranean salad is packed full of fiber, vitamins and antioxidants. Dressed with olive oil and herbs, it’s a low fat recipe to enjoy as part of Mediterranean cuisine.

  7. 15 mins

    Using a dressing made with heart healthy olive oil, this Mediterranean chicken salad features lean roasted chicken, iron-rich spinach and fresh vegetables.

  8. 30 mins

    When you want a low fat lunch that fills you up, this salad featuring farro, an ancient whole grain, colorful bell peppers and fresh mint is sure to satisfy.

  9. 30 mins

    A medley of fresh flavors and nutrients, this salad is created with a mix of colorful vegetables, olives and feta cheese. Dressed with olive oil and lemon juice, this salad has all the heart healthy goodness you crave in a Mediterranean lunch. 

  10. 45 mins

    Packed with vegetables and hummus inside a whole grain pita, this vegetarian lunch recipe is rich in fiber and healthy fats, consistent with the Mediterranean eating habits and lifestyle.

  11. 30 mins

    This Mediterranean pizza features a whole grain crust topped with a variety of vegetables and a modest amount of cheese, providing rich and delicious flavors while aligning with the Mediterranean diet's focus.

  12. 45 mins

    This refreshing, heart healthy seafood dish features classic Mediterranean ingredients like tomatoes, cucumbers, and olive oil. Light yet satisfying, it’s a perfect low calorie lunch option that has a protein boost from shrimp.

Feel full without the afternoon bloat by making one of these light and nutritious Mediterranean lunch recipes. These high protein, low fat meal ideas will keep you feeling satisfied all afternoon long.

Ready for more? Here are 12 easy Mediterranean diet recipes to try now.

What’s for dinner? These Mediterranean diet dinner ideas give you great recipes for soup, salad, pasta, vegetarian and gluten free meals.

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