Following the Mediterranean diet and need some lunchtime inspiration? As married cookbook authors and recipe experts, Alex and I have been specializing in this way of eating for over a decade, focusing on whole grains, olive oil, and lots of fruits and vegetables. Luckily, it’s incredibly delicious—and we’ve never felt better! We are always looking for lunch inspiration, and we hear that from many of our readers. Today, we’ve put together a list of our favorite Mediterranean diet lunch ideas to help you power through the day.
Foods in the Mediterranean diet
The Mediterranean diet has been called one of the best diets in the world according to US News and World Report. This way of eating and living derives from the countries that border the Mediterranean Sea, like Italy and Greece. It’s not a strict diet, but more a set of guidelines. Here’s how the Mayo Clinic defines the Mediterranean diet:
Daily consumption of vegetables, fruits, whole grains and healthy fats (like olive oil) Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs Moderate portions of dairy products Limited intake of red meat and added sugar
Let’s see what Mediterranean diet lunch ideas look like
American lunches often center around breads, meats, snack foods like chips and crackers, and sugary treats. Instead, Mediterranean diet snacks prioritize whole grains, fruits and vegetables, and nuts and seeds. Per the Cleveland Clinic, here is what lunch ideas for the Mediterranean diet should look like:
Whole grains like oats, quinoa, barley, and so forth. Prioritize whole wheat or whole grain bread. Fruits and vegetables Nuts and seeds Yogurt in moderation Milk and natural or light cheeses in moderation, like cottage cheese, ricotta and goat cheese (per the Cleveland Clinic and Mayo Clinic) Eggs in moderation (1 egg per day) Seafood (3 times per week) Olive oil (instead of butter)
Notice that eggs and dairy should be eaten at a minimum, as well as added sugars. Make sure to balance them with what you eat in the rest of the day.
15 Mediterranean diet lunch ideas
It’s important to also stay active and exercise regularly, avoid smoking, reduce the amount of stress in your lifestyle, and be invested and engaged in your community. Keep this in mind as you browse these recipes! 5 from 1 review
