Easy Mediterranean Diet Lunch Ideas (Printable Version)
# What You'll Need:
→ Base Grains & Legumes
01 -
120 g cooked quinoa
02 -
100 g cooked chickpeas
03 -
80 g cooked farro or brown rice
04 -
2 slices whole grain bread (for toasts or sandwich base)
→ Vegetables
05 -
100 g cherry tomatoes, halved
06 -
1 small cucumber, sliced
07 -
60 g roasted red peppers, sliced
08 -
80 g baby spinach leaves
09 -
1 small red onion, diced
10 -
60 g zucchini, cubed and roasted
11 -
1 small aubergine (eggplant), cubed and roasted
12 -
50 g mixed salad greens
→ Proteins
13 -
120 g grilled chicken breast, sliced (optional, for non-vegetarian)
14 -
100 g tuna in olive oil, drained
15 -
1 hard-boiled egg, sliced
→ Dairy & Cheese
16 -
40 g feta cheese, crumbled
17 -
2 tbsp low-fat Greek yogurt (for sauces or dressings)
→ Healthy Fats & Condiments
18 -
2 tbsp extra virgin olive oil
19 -
1 tbsp tahini
20 -
10 g kalamata olives, pitted and sliced
21 -
1 small avocado, sliced (for avocado and white bean toast)
→ Fresh Herbs & Seasonings
22 -
1 tbsp fresh parsley, chopped
23 -
1 tbsp fresh mint, chopped
24 -
1 tsp dried oregano
25 -
1 clove garlic, minced
26 -
Juice of 1 lemon
27 -
Salt and freshly ground black pepper, to taste
# Step-by-Step Directions:
01 -
Cook quinoa, farro, or brown rice according to package instructions and allow to cool. Rinse and drain chickpeas thoroughly.
02 -
Preheat oven to 200°C. Toss zucchini, aubergine, and red peppers with 1 tablespoon olive oil, salt, and pepper. Spread in a single layer on a baking tray and roast for 20–25 minutes until tender and lightly caramelised.
03 -
In serving bowls, layer the base with grains and chickpeas. Top with roasted vegetables, cherry tomatoes, cucumber, spinach, and salad greens.
04 -
For vegetarians, distribute hard-boiled egg slices or additional chickpeas. For non-vegetarian servings, add grilled chicken breast or tuna as desired.
05 -
Add feta cheese, olives, and fresh herbs. Drizzle with extra virgin olive oil, squeeze over lemon juice, and season with oregano, minced garlic, salt, and pepper to taste.
06 -
Toast whole grain bread until golden. Mash white beans with a little lemon juice and spread on toast. Top with sliced avocado, fresh herbs, and a sprinkle of sesame seeds if desired.
07 -
Serve immediately or portion into airtight containers for meal prepping. Store dressing separately to maintain freshness if packing for lunch.
# Helpful Notes:
01 -
For enhanced meal prep efficiency, prepare grains, legumes, and roasted vegetables in advance and assemble bowls fresh each day.
02 -
Adjust proteins according to dietary preference—substitute plant-based ingredients to make vegan meals.
03 -
Use seasonal vegetables for the fullest flavor and maximize nutrient diversity.
04 -
Include ice packs when packing Mediterranean lunches to maintain temperature and freshness.