The Mediterranean diet is one of the healthiest eating patterns around, and for good reason. Because it prioritizes plenty of vegetables, whole grains, legumes, lean protein and healthy fats, the Mediterranean diet provides benefits like reducing risk of heart disease and stabilizing blood sugar levels. Each of these tasty lunch recipes is rated with 4 or more stars, so you can count on a delicious dish worth trying. With options like our Loaded Chicken & Broccoli Salad and our Marry Me Chicken Salad Sandwich, you’ll have plenty of nourishing meals to enjoy.
Get Your Greens Quiche
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
This crustless quiche is packed with nutrient-rich collard greens and broccoli, making it a delicious way to enjoy more veggies. Paired with nutty Gruyère cheese, the result is a quiche that comes together effortlessly and is a great make-ahead option.
Loaded Chicken & Broccoli Salad
Photographer: Hannah Hufham, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
With tender, juicy chicken and crisp, fresh broccoli as the base, this salad delivers a satisfying bite in every forkful. A creamy dressing ties everything together, while mix-ins like crispy bacon, shredded cheese and scallions add layers of flavor.
Marry Me Chicken Salad Sandwich
Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley
This sandwich takes the satisfying combination of creamy, savory and tangy flavors from the original dish and gives it the sandwich treatment. We add a handful of peppery arugula to give a vibrant bite to every mouthful, but you can use baby spinach in its place if you prefer.
Beet & White Bean Sandwiches
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
These sandwiches have a vibrant, creamy filling—all thanks to the antioxidant-rich beets and protein-packed white beans. Layer it all up with crisp alfalfa sprouts, sharp red onion and your favorite whole-wheat bread.
High-Protein Lemon & Turmeric Chicken Soup
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
Turmeric, which is known for its anti-inflammatory properties, gives the soup its vibrant yellow hue. It’s the perfect meal for when you’re sick or simply warming up on a chilly day. We love tender-crisp baby kale, but chopped kale or baby spinach can be used in its place.
Cucumber-Avocado-Tomato Sandwich
Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer
Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber.
Sweet Potato-Black Bean Tostadas
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
These tostadas pack in plenty of plant-based protein, combining hearty black beans and nutrient-packed sweet potatoes for a satisfying and flavorful meal.
Salmon Salad with Crispy White Beans
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This hearty main-dish salad is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad, perfect for lunch or dinner.
Tuna & White Bean Melt
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This ultra-quick tuna melt with white beans is a protein-packed sandwich that’s perfect for a fast and satisfying lunch or dinner. The beans add creaminess and fiber, while the tuna provides lean protein and omega-3s, making this dish as nutritious as it is flavorful. Plus, it comes together in minutes, ideal for days when time is in short supply.
Farro & White Bean Salad
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This Mason jar grain salad is the perfect grab-and-go lunch. This colorful salad layers together farro, bell pepper, beets and arugula, all of which offer fiber and antioxidants that can help lower inflammation in your body. White beans add some plant-based protein to help you stay satisfied throughout the afternoon.
Turmeric Chicken & Avocado Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric adds a bright golden hue, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.
Roasted Squash Hummus Bowls
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This hummus bowl offers the perfect balance of earthy, nutty and vibrant flavors. You’ll fill up with a healthy dose of legumes, dark leafy greens and roasted vegetables. Use classic hummus or experiment with different flavored varieties as the base for this delicious dish.
Cauliflower Spanakopita Melt
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
This tasty dish blends the flavors of the Greek spinach pie, spanakopita, into the hand-held comfort and convenience of a grilled cheese sandwich. Chopped roasted cauliflower brings a healthy, veggie-packed twist.
Broccoli Melts
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
Crisp-tender broccoli is combined with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves.
Chickpea & Sweet Potato Grain Bowls
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This nutrient-dense bowl is packed with fiber rich chickpeas and sweet potatoes. A base of sorghum, a gluten-free ancient grain, adds heartiness and a tangy yogurt-based drizzle offers a probiotic boost.
Cucumber & Tomato Sandwich
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
This herby cucumber and tomato sandwich is crisp and refreshing, making it a filling and flavorful lunch option. Chives add a delicate onion flavor to the cream cheese, but dill or basil can be used in their place.
No-Cook White Bean & Spinach Caprese Salad
This easy salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix.
High-Protein Tuna & Chickpea Salad Sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick.
Spinach Salad with Quinoa, Chicken & Fresh Berries
This flavorful salad is packed with tender rotisserie chicken, juicy berries and hearty quinoa for a filling and satisfying lunch.
Greek Salad Omelet Wrap
Would you rather have a salad or a wrap for dinner? Wait, why not both! This protein-packed meal features Greek salad tucked into an egg-white wrap. It also makes for a delicious breakfast.
Avocado Toast with Burrata
Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.
