10 Mediterranean Diet Lunch Recipes in 20 Minutes

Chickpea Salad:

Chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, olive oil, lemon juice, fresh herbs (like parsley or basil).

Such as salmon or sardines, seasoned with herbs and lemon, served with a side of vegetables or a salad.

Greek Chicken Wrap:

Quinoa Bowl:

Cooked quinoa, cherry tomatoes, cucumber, red bell pepper, olives, feta cheese, chickpeas, olive oil, lemon juice, dried oregano.

Eggs, canned tomatoes, bell peppers, onion, garlic, cumin, paprika, chili flakes, olive oil, fresh parsley.

Shakshuka:

Tuna Salad:

Canned tuna, cherry tomatoes, cucumber, red onion, Kalamata olives, olive oil, lemon juice, fresh herbs (like dill or parsley).

Slices of fresh mozzarella, tomatoes, and basil, drizzled with olive oil and balsamic vinegar.

Caprese Salad:

Couscous Salad:

Rich in vitamin C, beta-carotene, and antioxidants, spinach supports immune function and overall health.

Whole grain bread, hummus, roasted red peppers, sliced cucumber, tomato, red onion, baby spinach, olive oil, balsamic vinegar.

Veggie Sandwich:

Lentil Soup:

Sauté onions, carrots, celery, and garlic in olive oil. Add diced tomatoes, lentils, vegetable broth, and spices.

A base of whole grains (like couscous or farro), topped with grilled vegetables, chickpeas, olives, and a yogurt-based dressing.

Grain:

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