10 of the best things to eat for lunch on the Mediterranean diet

Greek Salad:

A classic with tomatoes, cucumbers, red onion, olives, and feta cheese, dressed with olive oil and herbs.

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

Grilled Fish:

Ginger:

Known for its anti-inflammatory and antioxidant effects, ginger can help strengthen the immune system.

Hummus made from chickpeas, tahini, lemon juice, and garlic, paired with whole wheat pita bread and raw vegetables.

Wheat Pita:

Yogurt:

Probiotics found in yogurt and other fermented foods can promote a healthy gut microbiome, which is crucial for immune health.

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

Caprese Salad:

Spinach:

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

Bell peppers, tomatoes, or zucchini filled with a mixture of whole grains like quinoa or bulgur, herbs, and chopped vegetables.

Vegetables:

Green Tea:

Contains flavonoids, which are antioxidants that can enhance immune function and promote overall health.

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

Grain Bowl:

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