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  5. Mediterranean Lunch Recipes
  6. Mediterranean Diet Lunch Ideas for Work

Mediterranean Diet Lunch Ideas for Work

Penelope Wall
Penelope Wall Reviewed by Dietitian Jessica Ball, M.S., RD
Reviewed by Dietitian Jessica Ball, M.S., RD
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It's no wonder that the Mediterranean diet is considered to be one of the healthiest—those who follow it are less likely to develop high blood pressure, high cholesterol or become obese. Plus, it's a delicious way to eat. Pack up these Mediterranean diet lunch ideas for work and eat healthy all week long.

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Mediterranean Lettuce Wraps

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A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.

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Mediterranean Chicken Quinoa Bowl

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Olives, cucumber, roasted red peppers and spices come together magically in this healthy chicken quinoa bowl recipe. Serve with a squeeze of lemon and a glass of cold Italian white wine.

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Charcuterie Bistro Lunch Box

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Inpired by Starbucks' bistro boxes, this packable lunch is just like a personal-size cheese plate to take on-the-go. The healthy and easy snack-style meal is perfect to take for lunch at work or for a light picnic date night.

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Salmon Pita Sandwich

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This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you're bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.

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Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
Credit: Jennifer Causey
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This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.

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Greek Meatball Mezze Bowls

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With a variety of flavors and textures (and a whopping 30 grams of protein!), these Mediterranean-inspired meal-prep bowls will keep you fueled all afternoon. The turkey meatballs are adapted from Greek Turkey Burgers with Spinach, Feta & Tzatziki by Hilary Meyer. Look for premade tzatziki near the specialty cheeses and dips at your grocery store or make your own (see Associated Recipes).

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Quinoa Salad with Feta, Olives & Tomatoes

Greek Quinoa Salad
Credit: Greg DuPree
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This quinoa salad, which takes loose inspiration from a Greek salad, is flavorful and filling. Broiling the olives along with the other vegetables softens their flavor and adds a smoky background note. A garnish of basil brightens the dish.

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3-Ingredient Roasted Red Pepper Soup with Chickpeas

3-Ingredient Roasted Red Pepper Soup with Chickpeas
Credit: Carolyn A. Hodges, RD
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Boxed blended soups are the perfect canvas for simple stir-ins to make them more substantial and satisfying. Here, roasted red pepper soup is jazzed up with canned chickpeas and fresh baby spinach for a fast, comforting meal.

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3-Ingredient Green Goddess White Bean Salad

3-Ingredient Green Goddess White Bean Salad
Credit: Carolyn A. Hodges, R.D.
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Bagged salad and slaw blends are great shortcut ingredients for adding variety without needing to wash and chop lots of different vegetables. Toss a kale-and-broccoli slaw mix with canned white beans and yogurt-based green goddess dressing for a crunchy main-dish salad in minutes.

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Hummus & Greek Salad

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Tomatoes, cucumber, red onion and feta top arugula in this quick Greek salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch.

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Mediterranean Wrap

Mediterranean Wrap
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This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.

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Mediterranean Bento Lunch

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Travel to the Mediterranean over your lunch break with this healthy bento box idea that combines Greek salad, hummus, pita and more for a satisfying work lunch.

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Greek Chicken & Cucumber Pita Sandwiches with Yogurt Sauce

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Cucumbers do double duty in this healthy Greek chicken pita recipe--they're grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide cool crunch tucked into the pita. Serve these Mediterranean sandwiches for a healthy dinner or light lunch.

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Slow-Cooker Mediterranean Chicken & Chickpea Soup

Slow-Cooker Mediterranean Chicken & Chickpea Soup
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This set-it-and-forget-it slow-cooker recipe simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken is the key to making rich soup without adding broth.

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Prosciutto, Mozzarella & Melon Plate

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This perfect picnic for two is great for an outdoor date night or even just a quick, romantic dinner at home. The fresh fruit, vegetables and cheese pair perfectly with prosecco for sipping. Chocolate-dipped strawberries for dessert make the meal extra-special.

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Mediterranean Pasta Salad

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You might not think to use hummus as a pasta sauce, but the creamy dip makes the perfect backdrop to the bold flavors of this healthy Mediterranean-inspired pasta salad.

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Mediterranean Chickpea Quinoa Bowl

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Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.

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Ravioli & Vegetable Soup

Ravioli & Vegetable Soup
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Fresh or frozen ravioli cook in minutes and turn this light vegetable soup into a main course. Look for whole-wheat or whole-grain ravioli in the refrigerated or frozen section of the supermarket. Tortellini can be used instead of ravioli as well. Recipe by Nancy Baggett for EatingWell.

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Italian Pesto Chicken Salad

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Prepared pesto is the secret ingredient in this lightened-up, healthy creamy chicken salad recipe. For the prettiest dressing, go for a bright-green colored pesto. Serve the salad open-face on toasted bread or scoop it on top of fresh salad greens.

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Mediterranean Tuna-Spinach Salad

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This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

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Edamame & Chicken Greek Salad

Edamame & Chicken Greek Salad
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This healthy dinner salad recipe with cucumber, feta, basil and olives has edamame added for extra protein. Serve with toasted pita brushed with olive oil and sprinkled with oregano.

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Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

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This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.

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Couscous & Chickpea Salad

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Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.

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Meal-Prep Roasted Vegetable Bowls with Pesto

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Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches (or ready-to-eat dinners) for several days--just grab a container on your way out the door in the morning.

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Beet & Shrimp Winter Salad

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This healthy dinner salad recipe gets its staying power from protein-packed shrimp and fiber-rich barley. With a simple red-wine vinaigrette, this quick salad makes just one serving but is easy to double or triple. Look for precooked beets with other prepared vegetables in the produce department.

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Creamy Pesto Chicken Salad with Greens

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For a healthy variation on creamy chicken salad, we've replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.

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Tabbouleh, Hummus & Pita Plate

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This Mediterranean-inspired vegan picnic dinner features traditional fare like tabbouleh, hummus, olives and fresh fruit and vegetables. It's perfect to pack and take along or even to serve as an easy, healthy meal at home.

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Mediterranean Edamame Toss

Mediterranean Edamame Toss
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Enjoy a superfood lunch with this light and fresh soybean-and-quinoa salad.

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Fig & Goat Cheese Salad

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The sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can't find dried figs, try swapping in dried apricots.

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White Bean & Veggie Salad

White Bean & Veggie Salad
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This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

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Greek-Style Chicken Salad

Greek-Style Chicken Salad
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Transform leftover chicken into a fresh Mediterranean-style salad with bottled vinaigrette, plenty of veggies, feta and olives.

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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

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This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

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Meal-Prep Falafel Bowls with Tahini Sauce

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These quick Mediterranean-inspired couscous bowls come together in 20 minutes thanks to healthy convenience items like frozen falafel and steam-in-bag fresh green beans. Whisk together the simple tahini sauce while the other ingredients cook.

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Shrimp, Avocado & Feta Wrap

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This easy wrap makes a great healthy lunch to pack for work. Buy cooked shrimp in the seafood department at most supermarkets and grocery stores, or check the freezer section for tailed and deveined shrimp that are easy to thaw and steam. Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying.

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Mediterranean Veggie Wrap with Cilantro Hummus

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These healthy multi-grain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time saver, the hummus can be prepared up to 3 days ahead, and chilled until you're ready to make the wraps.

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Vegan Bistro Lunch Box

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Perfect to pack for lunch to take to work or for a picnic in the park, this vegan bistro box is filled with Mediterranean diet-inspired crunchy vegetables, pita bread, creamy hummus and olives.

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Mediterranean Chicken Salad

Mediterranean Chicken Salad
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The next time you grill or broil chicken breasts, cook some extra pieces to use in this salad. Or if you prefer, pick up some packaged cooked chicken breast strips or cubes at the grocery store.

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Edamame Hummus Wrap

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Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables.

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    1 of 38 Mediterranean Lettuce Wraps
    2 of 38 Mediterranean Chicken Quinoa Bowl
    3 of 38 Charcuterie Bistro Lunch Box
    4 of 38 Salmon Pita Sandwich
    5 of 38 Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
    6 of 38 Greek Meatball Mezze Bowls
    7 of 38 Quinoa Salad with Feta, Olives & Tomatoes
    8 of 38 3-Ingredient Roasted Red Pepper Soup with Chickpeas
    9 of 38 3-Ingredient Green Goddess White Bean Salad
    10 of 38 Hummus & Greek Salad
    11 of 38 Mediterranean Wrap
    12 of 38 Mediterranean Bento Lunch
    13 of 38 Greek Chicken & Cucumber Pita Sandwiches with Yogurt Sauce
    14 of 38 Slow-Cooker Mediterranean Chicken & Chickpea Soup
    15 of 38 Prosciutto, Mozzarella & Melon Plate
    16 of 38 Mediterranean Pasta Salad
    17 of 38 Mediterranean Chickpea Quinoa Bowl
    18 of 38 Ravioli & Vegetable Soup
    19 of 38 Italian Pesto Chicken Salad
    20 of 38 Mediterranean Tuna-Spinach Salad
    21 of 38 Edamame & Chicken Greek Salad
    22 of 38 Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
    23 of 38 Couscous & Chickpea Salad
    24 of 38 Meal-Prep Roasted Vegetable Bowls with Pesto
    25 of 38 Beet & Shrimp Winter Salad
    26 of 38 Creamy Pesto Chicken Salad with Greens
    27 of 38 Tabbouleh, Hummus & Pita Plate
    28 of 38 Mediterranean Edamame Toss
    29 of 38 Fig & Goat Cheese Salad
    30 of 38 White Bean & Veggie Salad
    31 of 38 Greek-Style Chicken Salad
    32 of 38 Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
    33 of 38 Meal-Prep Falafel Bowls with Tahini Sauce
    34 of 38 Shrimp, Avocado & Feta Wrap
    35 of 38 Mediterranean Veggie Wrap with Cilantro Hummus
    36 of 38 Vegan Bistro Lunch Box
    37 of 38 Mediterranean Chicken Salad
    38 of 38 Edamame Hummus Wrap

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