18 Mediterranean Diet Lunches for a Healthy Heart

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.

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.

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

We've loaded this healthy pasta salad with vegetables and flavors of the Mediterranean. Sun-dried tomatoes and a touch of lemon zest jazz up the dressing, while tender-crisp broccoli florets cook alongside the pasta, making assembly (and cleanup!) a breeze.

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.

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.

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.

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.

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

Chopped vegetables take on a Mediterranean flair in this quick and easy salad recipe. Flavored with a simple pesto vinaigrette and topped with crumbled feta cheese, this salad serves two and is ready in just 20 minutes.

Prepare a week's worth of lunches in about 10 minutes using a handful of ingredients from your local specialty grocery store. To save time, we're using a bag of frozen grilled and marinated vegetables, then adding big flavor with marinated goat cheese. If you want to bump up the protein, leftover chicken breast or salmon pair perfectly with this hearty salad.

The secret to this delicious pasta salad is a creamy low-fat dressing made with bottled roasted red peppers. If you have cooked chicken on hand, you can substitute it for the tuna.

With a whopping 19 grams of protein, this one-dish meal will keeping you feeling full and satisfied for hours.

This simple and refreshing salad recipe takes just 15 minutes to prepare. Each bite delivers the taste of sweet juicy peach, tangy feta, and toasted pine nuts and will leave you completely satisfied--but not over-stuffed!

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.

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.