- In under 10 minutes, you can whip up a beautiful Mediterranean diet–inspired lunch.
- Follow this formula—center whole grains, power up with protein, add volume with veggies, and top with texture and flavor.
- Dietitian-approved lunch ideas include the chickpea power bowl, lentil & feta salad and salmon pita pocket.
There’s a reason the Mediterranean diet is one of the best diets to follow. It’s simple, sustainable and affordable., Plus, decades of research has shown it can help improve rates of chronic disease like cardiovascular disease, diabetes, obesity and cancer.
The key to the Mediterranean way of eating is leaning into the lifestyle behind the diet. Social connection reigns supreme, while everyday movement is a close second. Food is seen as a form of fostering these connections, and a way people engage in daily movement is through growing, preparing, and enjoying these meals together.
While the thought of growing your own food may seem far-fetched (we get it—that’s just not possible for many), that doesn’t mean you have to give up on your dreams of embracing the Mediterranean diet. Instead, lean into everyday essentials readily available that can help you embrace the diet. Natalie Rizzo, M.S., RDN, shares, “The beauty of the Mediterranean diet is that you can prepare meals using everyday ingredients without even having to turn on your oven. As a busy mom of two, I appreciate this diet because time is tight and in just a few minutes I can feed my family a nourishing meal that doesn’t break the bank.”
Read on to get the formula dietitians swear by to build 10-minute Mediterranean diet lunches—no recipe required.
The Formula
Don’t worry, we promise this formula isn’t reminiscent of high school algebra. Instead, it’s a straightforward “assembly line” that helps you make nourishing Mediterranean-inspired lunches quickly. Drew Hemler, M.Sc., RD, CDN, FAND, writes, “I like to think of it as a mix-and-match method rather than a recipe.”
Case in point: Imagine you’re in line at your favorite salad shop and you can make your own salad, bowl or plate in less than five minutes using the essentials they have prepared behind the glass for you. Consider these your “check-marks” as you explore building your own Mediterranean diet lunch at home.
Step 1: Center Whole Grains on the Plate
The cornerstone of the Mediterranean diet is whole grains. These foods provide not only dietary fiber—a key nutrient that makes the Mediterranean diet nutritionally superior to others—but also contribute protein and phytonutrients to the diet., Add one or two servings of foods from this group to kick off your lunch meal.
Some excellent options include:
- Cooked whole grains: amaranth, bulgur, couscous, farro, oatmeal or quinoa
- Shelf-stable grains: whole-wheat pita bread, lavash or multigrain bread
Step 2: Power Up with a Protein
Protein is certainly important on the Mediterranean diet, but not in the sense of a sirloin steak taking center stage on your plate. Instead, build protein using a variety of plant- and animal-based ingredients that are easy to keep on hand. While you’ll typically find beans and lentils included more frequently in a traditional Mediterranean diet, lean animal proteins, like chicken and seafood, are still included a few times a week.
Some excellent protein choices include:
- Quick-prep proteins, like rotisserie chicken
- Canned beans, fish and lentils
- Greek yogurt
- Tofu
- Hard-boiled eggs
- Hummus
- Cheese, such as mozzarella or feta
Step 3: Volumize with Veggies
The more the merrier when it comes to this category—research shows that having at least two servings of vegetables at every main meal is an important part of the Mediterranean diet. These foods offer important nutrients, like antioxidants, phytonutrients and dietary fiber, that play a key role in the reduced risk of chronic disease that comes with eating a Mediterranean diet. And, if you’re a fruit fan, that can certainly be included too. In fact, the Mediterranean diet often uses fruit as a natural satisfaction for a sweet tooth.
While there are a variety of foods that fit the bill in this category, some of our favorites that help build Mediterranean diet lunches quickly include:
- Veggies, pre-cut: cucumber, tomatoes, peppers
- Veggies, pre-roasted: eggplant, onion and zucchini
- Veggies, canned or jarred: artichokes, roasted red peppers and hearts of palm
- Leafy greens: arugula, kale
- Fruit: berries, citrus fruits, figs, olives and peaches
Step 4: Top with Texture & Flavor
Healthy fats are a cornerstone of the Mediterranean diet, with olive oil being the MVP of this category. Finishing off your lunch with a dressing made with olive oil is quintessential to the Mediterranean diet and benefits your heart health too. Hemler shares, “Adding a final touch of olive oil with fresh herbs and a squeeze of lemon or orange offers that signature Mediterranean brightness.”
Consider these dietitian-approved additions that boast flavor, improve meal satisfaction and upgrade the nutrition.
- Nuts: unsalted, roasted nuts, such as almonds, pistachios, walnuts
- Seeds: hemp, sunflower, chia, flax and pumpkin seeds
- Dressing: olive oil, tahini and vinegar
- Flavor: citrus and herbs
- Richer-flavor (and fat): cheese and olives
Foods to Use Sparingly
We don’t believe that any foods are off-limits, but there are some foods that aren’t generally recommended on the Mediterranean diet. Hemler writes, “The Mediterranean diet isn’t rigid, but there are a few things that don’t fit the spirit.”
- Processed meats: Eat cured meats and sausages sparingly.
- Heavy, creamy dressings: Olive oil, tahini and hummus are preferred.
- Processed, refined carbs: It’s best to lean on whole-grain or sprouted options, since they pack the fiber-rich foundation of the diet.
Dietitian-Approved Quick Lunch Ideas
Bookmark this page—we promise these dietitian-approved quick lunch ideas are soon to be your new best friend. Check out what Rizzo and Hemler share as their go-to’s on repeat below.
- Chickpea Power Bowl: Start with a base of quinoa and canned chickpeas, then add chopped cucumbers, cherry tomatoes, olives, a crumble of feta and a simple olive oil-and-lemon drizzle.
- Tuna Pasta Salad: Start with a base of cooled cooked whole-wheat pasta. Mix in canned tuna in olive oil, a few tablespoons of light mayonnaise, chopped celery, onion and fresh dill. Add salt and pepper to taste.
- Caprese-Style Wrap: Start with a whole-grain wrap, then add 1 to 2 ounces of sliced mozzarella, tomato slices, basil, arugula and just a touch of olive oil. Roll up and enjoy on the go.
- Greek Yogurt Power Bowl: Start with a cup of Greek yogurt, then top with sliced cucumber, tomatoes and a handful of savory granola on top. Drizzle with a small squeeze of honey and pinch of red pepper.
- Lentil & Feta Salad: A lentil-and-bulgur mix forms the base of this salad. Toss with arugula, cherry tomatoes and a drizzle of olive oil and vinegar. Add crushed pistachios on top and enjoy.
- Salmon Pita Pocket: Stuff a whole-grain pita pocket with a 2-ounce portion of canned salmon, plus baby kale and sliced tomatoes. Drizzle with olive oil, balsamic vinegar and a squeeze of lemon. Sprinkle red pepper on top.
Mediterranean Diet for Beginners: Everything You Need to Get Started
Our Expert Take
You don’t have to spend hours meal-prepping to bring the Mediterranean diet to life. In under 10 minutes, you can whip up a beautiful Mediterranean diet–inspired lunch. The key to achieving this is focusing on stocking your kitchen with essentials, like canned beans, tuna, and salmon, in addition to keeping staples, like whole-grain wraps, prepped vegetables and nuts, on hand. Plus, a few precooked grains can go a long way in bringing a magical Mediterranean lunch to life. Rizzo shares, “Don’t overthink lunch. Prepare a simple bowl using canned beans, tomatoes and arugula and top it with a lemon-herb vinaigrette and chopped pistachios to create a delicious and nutritious meal in no time.”
