20 Easy Three-Step Mediterranean Diet Lunch Recipes (2024)

Lunch can be super convenient when it’s ready in three steps or less. These meals are simple and easy to throw together for a healthy and flavorful midday bite. Plus, each dish aligns with one of the healthiest and most flexible diets around, the Mediterranean diet. You’ll notice that these lunches are packed with lots of nutritious ingredients like leafy greens, seafood, legumes, whole grains and healthy oil to keep you on track with a balanced eating pattern. Recipes like our Salmon Rice Bowl and High-Protein Tuna & Chickpea Salad Sandwich are mouthwatering options for lunchtime this week.

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This article discusses a collection of lunch recipes that are simple, healthy, and align with the Mediterranean diet. The Mediterranean diet is known for its emphasis on whole foods, including fruits, vegetables, whole grains, legumes, seafood, and healthy fats. It has been associated with numerous health benefits, including reduced risk of heart disease and improved overall well-being.

The recipes mentioned in the article include:

1. Salmon Rice Bowl: This recipe features instant brown rice, salmon, and vegetables. It can be prepared in just 25 minutes.

2. Green Goddess Wrap: This wrap includes a green goddess dressing, fresh cucumber, and tender greens. It can also be enjoyed as a salad.

3. Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad: This quick lunch option takes only 10 minutes to prepare and consists of a goat cheese sandwich topped with a tomato and avocado salad.

4. Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette: This no-cook bean salad combines cherry or grape tomatoes, cucumbers, and a basil vinaigrette dressing.

5. High-Protein Tuna & Chickpea Salad Sandwich: This tuna sandwich is enhanced with chickpeas for added protein. It includes garlic, Sriracha, and can be customized with hot sauce preferences.

6. Salmon-Stuffed Avocados: Canned salmon is combined with avocados for a no-cook meal option.

7. Strawberry-Pineapple Smoothie: This smoothie recipe includes almond milk, strawberry, pineapple, and almond butter for added richness and protein.

8. Beef & Bean Sloppy Joes: This healthier version of the classic Sloppy Joes recipe replaces some of the meat with beans to increase fiber content.

9. Egg Salad English-Muffin Sandwich: Boiled eggs are used to create a quick and delightful egg salad, with the addition of flavorful carrot tops.

10. Farro Salad with Arugula, Artichokes & Pistachios: Precooked farro is the base for this salad, which includes arugula, artichokes, and pistachios.

These are just a few of the lunch recipes mentioned in the article. Each recipe focuses on using nutritious ingredients and can contribute to a balanced eating pattern. The Mediterranean diet is known for its emphasis on whole, unprocessed foods, and these recipes align with that approach.