9 Mediterranean Diet Lunch Recipes to Keep You Full Until Dinner

Here are nine ideas for colorful, make ahead ready Mediterranean diet lunch recipes. They will keep you fueled and satisfied all afternoon long.

Why Lunch Is the Most Important Meal

For me, lunch is a make or break meal. If I eat too little, I am rummaging for snacks just an hour later. If I eat something too heavy, the afternoon slump hits me hard. This year, I am calling lunch the most important meal of the day. It helps me keep balanced energy and focus all afternoon long.

The key to the perfect Mediterranean diet lunch is choosing the right combination of foods. You need a good source of protein. You need colorful vegetables and herbs that are full of fiber. You need complex carbohydrates for lasting energy. And you need healthy fats. This balance of elements is the secret to making lunches that will keep you going.

When I eat lunch like this, it stops the late afternoon snacking impulse. It also keeps my sweet tooth from taking over. These lunch ideas hit all the marks. They are colorful and genuinely filling. They are the kind of meals that hold me steady all the way to dinner. Plus, they are make ahead friendly and take just moments to assemble.

1. Protein Packed Tuna Salad with Egg

If your goal this year is to pack your meals with lots of protein, this recipe should be in your regular rotation. It is a one two punch of tuna and jammy or hard cooked eggs. It has lemon, parsley, olives, celery, and fresh jalapeño for a little kick. You can spoon it into lettuce cups for a low carb option. You can make a sandwich with seeded whole wheat bread. Or you can scoop it up with crunchy pita chips.

Ready in: 15 minutes
Serves: 2

What You Need:

• 1 can (5 ounces) tuna, drained
• 2 hard cooked eggs, chopped
• ¼ cup Kalamata olives, chopped
• 1 celery stalk, finely diced
• 2 tablespoons fresh parsley, chopped
• 1 small jalapeño, seeded and minced (optional)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Lettuce cups, bread, or pita chips for serving

How to Make It:

1. In a medium bowl, combine the drained tuna, chopped eggs, Kalamata olives, celery, parsley, and jalapeño.
2. In a small bowl, whisk together the olive oil and lemon juice. Pour it over the tuna mixture.
3. Gently toss everything until it is well combined. Add salt and pepper to taste.
4. Serve right away in lettuce cups, as a sandwich, or with pita chips for dipping.

Why everyone loves it: It is packed with protein and has so much flavor from the olives and fresh herbs.

Pro tip: Spoon it into lettuce cups for a low carb option that is still super satisfying.

2. Chicken Sweet Potato Bowls

Shawarma spiced chicken pairs with roasted sweet potatoes and crispy chickpeas. This bowl delivers a satisfying balance of protein and carbs. There are lots of colorful make ahead toppings you can prep on Sunday and enjoy all week.

Ready in: 30 minutes (for the components)
Serves: 4

What You Need:

For the bowls:

• 2 boneless skinless chicken breasts
• 2 tablespoons olive oil
• 1 tablespoon shawarma spice blend
• Salt and pepper
• 2 sweet potatoes, peeled and cubed
• 1 can (15 ounces) chickpeas, drained and rinsed
• 4 cups fresh spinach or mixed greens

For serving:

• Green Goddess Tahini Dressing
• Chopped pistachios
• Pickled red onions

How to Make It:

1. Preheat your oven to 400°F.
2. On a baking sheet, toss the cubed sweet potatoes with 1 tablespoon of olive oil, salt, and pepper. Roast for 15 minutes.
3. In a bowl, toss the chicken breasts with 1 tablespoon of olive oil, shawarma spice, salt, and pepper.
4. Push the sweet potatoes to one side of the baking sheet. Add the seasoned chicken breasts to the other side. Add the drained chickpeas to the baking sheet as well.
5. Roast for another 15 to 20 minutes, until the chicken is cooked through and the sweet potatoes are tender.
6. Let the chicken rest for a few minutes, then slice it.
7. To assemble the bowls, divide the fresh spinach among four bowls. Top with the roasted sweet potatoes, sliced chicken, and crispy chickpeas.
8. Add your favorite toppings like Green Goddess Tahini Dressing, chopped pistachios, and pickled red onions.

Why everyone loves them: They are colorful, filling, and perfect for meal prep.

Pro tip: Make all the components ahead of time and assemble fresh bowls all week long.

3. Mediterranean Quinoa Salad with Peppers, Cucumbers, Olives, and Feta

This gluten free quinoa salad is light but surprisingly filling. The protein rich quinoa and the colorful mix of crunchy vegetables and olives make it satisfying. Feta adds richness, and a lemony dressing ties it all together. It is an ideal make ahead lunch. It tastes even better after a night in the fridge.

Ready in: 20 minutes (if quinoa is pre cooked)
Serves: 4

What You Need:

• 3 cups cooked quinoa, cooled
• 1 bell pepper, diced
• 1 cucumber, diced
• ½ cup Kalamata olives, pitted and halved
• ½ cup crumbled feta cheese
• ¼ cup red onion, finely chopped
• ¼ cup fresh parsley, chopped

For the dressing:

• ¼ cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• 1 garlic clove, minced
• Salt and pepper to taste

How to Make It:

1. In a large bowl, combine the cooked quinoa, bell pepper, cucumber, olives, feta, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, garlic, salt, and pepper.
3. Pour the dressing over the quinoa salad. Toss gently until everything is well combined.
4. Taste and add more salt or pepper if needed. Serve right away or chill in the fridge for later.

Why everyone loves it: It is fresh, bright, and gets even more flavorful as it sits.

Pro tip: Keep it vegetarian or add tuna or cooked chicken for extra protein.

4. Chickpea Salad Sandwiches

If you are looking for a vegetarian sandwich filling that you can prep ahead of time, this is it. Crushed chickpeas soak up lots of tangy flavor from the Dijon dressing. The veggies add lots of texture. It is a satisfying and healthy lunch.

Ready in: 10 minutes
Serves: 2

What You Need:

• 1 can (15 ounces) chickpeas, drained and rinsed
• ¼ cup Greek yogurt or mayonnaise
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1 celery stalk, finely diced
• 2 green onions, thinly sliced
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste
• 4 slices whole wheat bread, toasted
• Lettuce, tomato slices, and red onion for serving

How to Make It:

1. In a medium bowl, add the chickpeas. Mash them lightly with a fork, leaving some whole for texture.
2. Add the Greek yogurt, Dijon mustard, lemon juice, celery, green onions, and parsley. Mix until everything is combined.
3. Add salt and pepper to taste.
4. Toast the bread slices.
5. Divide the chickpea salad onto two slices of toast. Top with lettuce, tomato, and red onion. Close the sandwiches with the other slices of toast.

Why everyone loves it: It is a healthy twist on chicken salad, and it is just as creamy and satisfying.

Pro tip: Try it on this 100% whole wheat sandwich bread to add whole grain carbs that help keep you satisfied.

5. Greek Black Eyed Pea Stew (Mavromatiká)

This humble Greek stew relies on black eyed peas, velvety olive oil, and simple aromatics. The result is a lunch that is deeply nourishing and surprisingly filling. It is high in fiber and plant protein. It is perfect with a Greek maroulosalata, or with a few olives and chunks of feta on the side.

Ready in: 40 minutes
Serves: 4

What You Need:

• ¼ cup olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 2 cups black eyed peas, fresh or frozen (or 2 cans, drained and rinsed)
• 4 cups vegetable or chicken broth
• 1 bay leaf
• Salt and pepper to taste
• 2 tablespoons fresh dill, chopped
• Feta cheese and olives for serving

How to Make It:

1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Cook until they soften, about 5 to 7 minutes.
2. Add the garlic and cook for one more minute.
3. Add the black eyed peas, broth, and bay leaf. Bring to a boil.
4. Reduce the heat and let it simmer for 25 to 30 minutes, until the black eyed peas are tender. If using canned peas, simmer for just 10 minutes.
5. Remove the bay leaf. Add salt and pepper to taste.
6. Stir in the fresh dill just before serving.
7. Serve hot with a few olives and chunks of feta on the side.

Why everyone loves it: It is simple, nourishing, and full of Greek flavor.

Pro tip: Serve it with a Greek maroulosalata, which is a simple romaine lettuce salad.

6. Healthy Chicken Salad

We skip the mayonnaise in this recipe. Instead, we dress this chicken salad with extra virgin olive oil and lemon. Lean protein from the chicken pairs with healthy fats to make it super satisfying. Crunchy celery and walnuts add texture. Flavorful canned artichokes and fresh parsley round it out.

Ready in: 15 minutes
Serves: 2

What You Need:

• 2 cups cooked chicken, shredded (rotisserie chicken works great)
• ½ cup canned artichoke hearts, chopped
• 1 celery stalk, finely diced
• ¼ cup walnuts, toasted and chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

How to Make It:

1. In a medium bowl, combine the shredded chicken, chopped artichoke hearts, celery, walnuts, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the chicken mixture and toss until everything is well coated.
4. Add salt and pepper to taste.
5. Serve on its own, on a slice of toast, or with a cup of tomato soup.

Why everyone loves it: It is light, fresh, and so much healthier than mayo based chicken salad.

Pro tip: I love this on a slice of olive toast with a cup of tomato soup for a perfect lunch.

7. Pan Bagnat

This classic Provençal sandwich is designed to be made ahead. That makes it perfect for a packed lunch. Tuna, eggs, vegetables, olives, and olive oil soak into a crusty baguette. The result is a portable, flavor packed meal that is rich in protein and super satisfying.

Ready in: 15 minutes, plus resting time
Serves: 2

What You Need:

• 1 crusty baguette
• 1 can (5 ounces) tuna, drained
• 2 hard cooked eggs, sliced
• ½ cup mixed olives
• 1 small tomato, sliced
• 1 small cucumber, sliced
• ¼ cup red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

How to Make It:

1. Slice the baguette in half lengthwise. Pull out some of the soft bread from the inside to make room for the filling.
2. Drizzle the inside of both halves with olive oil and red wine vinegar.
3. On the bottom half, layer the tuna, sliced eggs, tomato slices, cucumber slices, red onion, and olives. Add a sprinkle of salt and pepper.
4. Place the top half of the baguette over the filling. Wrap the sandwich tightly in plastic wrap or parchment paper.
5. Place the wrapped sandwich on a plate and put something heavy on top, like a cast iron skillet or a few cans. This presses the sandwich and helps the flavors meld.
6. Let it sit at room temperature for at least 30 minutes, or refrigerate for up to 4 hours.
7. Unwrap, slice, and serve.

Why everyone loves it: The bread soaks up all the delicious flavors, making every bite amazing.

Pro tip: This sandwich is designed to be made ahead, which makes it perfect for a packed lunch.

8. Stuffed Sweet Potatoes with Chickpeas

Whole roasted sweet potatoes are an amazingly nutritious source of carbs. They are loaded with fiber and vitamins. You can make them ahead of time and reheat them when you are ready for lunch. Fill them with chickpeas, sun dried tomatoes, and spinach. Add a spoonful of Greek yogurt based Avocado Crema on top. It has the same creamy appeal as guacamole and is a great source of healthy fats and protein.

Ready in: 1 hour (for the potatoes)
Serves: 2

What You Need:

• 2 medium sweet potatoes
• 1 tablespoon olive oil
• Salt and pepper
• 1 can (15 ounces) chickpeas, drained and rinsed
• ½ cup sun dried tomatoes, chopped
• 2 cups fresh spinach
• 1 teaspoon cumin
• Avocado Crema for serving (see note)

How to Make It:

1. Preheat your oven to 400°F. Pierce the sweet potatoes a few times with a fork. Rub them with olive oil and sprinkle with salt. Place them on a baking sheet and bake for 45 to 60 minutes, until they are soft all the way through.
2. While the potatoes bake, prepare the filling. In a skillet, heat a little olive oil over medium heat. Add the chickpeas, sun dried tomatoes, and cumin. Cook for 3 to 4 minutes until heated through.
3. Add the fresh spinach and cook for another minute until it wilts. Add salt and pepper to taste.
4. When the sweet potatoes are done, let them cool slightly. Slice them open and fluff the inside with a fork.
5. Divide the chickpea mixture between the two sweet potatoes.
6. Top with a generous spoonful of Avocado Crema.

Note on Avocado Crema: Blend 1 avocado, ¼ cup Greek yogurt, 1 tablespoon lime juice, and a pinch of salt until smooth.

Why everyone loves them: They are naturally sweet, savory, and so satisfying.

Pro tip: Make the sweet potatoes ahead of time and reheat them when you are ready for lunch.

9. Salmon Bowls with Crispy Rice

This is a favorite way to reinvent leftover cooked rice and salmon from last night’s dinner. The combination of omega 3 rich fish and golden, crispy rice delivers balanced energy to keep you satisfied. Use brown rice to get the benefits of whole grains. Add colorful veggies and a drizzle of ladolemono or tzatziki for extra flavor.

Ready in: 15 minutes (with leftover rice and salmon)
Serves: 2

What You Need:

• 2 cups cooked rice, preferably leftover and cold
• 2 tablespoons olive oil, divided
• 2 cups cooked salmon, flaked
• 1 cucumber, diced
• 1 avocado, sliced
• ½ cup cherry tomatoes, halved
• Fresh herbs like dill or parsley
• Ladolemono dressing or tzatziki for serving

How to Make It:

1. In a large skillet, heat 1 tablespoon of olive oil over medium high heat. Add the cold cooked rice and spread it in an even layer. Let it cook without stirring for 3 to 4 minutes, until the bottom is golden and crispy.
2. Drizzle the remaining 1 tablespoon of olive oil over the rice and stir. Continue cooking for another 2 to 3 minutes until the rice is evenly crispy. Remove from heat.
3. Divide the crispy rice between two bowls.
4. Top each bowl with flaked salmon, diced cucumber, avocado slices, and cherry tomatoes.
5. Sprinkle with fresh herbs. Drizzle with ladolemono dressing or tzatziki before serving.

Why everyone loves them: The crispy rice adds an amazing texture, and the bowls are endlessly customizable.

Pro tip: This is the perfect way to use up leftover salmon and rice from last night’s dinner.

More Recipe Roundups

If you loved these lunch ideas, check out some of our other popular collections.

• 8 Easy Mediterranean Quinoa Recipes Bursting with Flavor: Healthy and delicious grain based meals.
• 8 Mocktail Recipes to Kick Off Dry January: Delicious alcohol free drinks.
• 20+ Feta Cheese Recipes That Impress Every Time: So many ways to use this amazing cheese.
• 9 Mediterranean Diet Dinner Recipes Ready in 30 Minutes or Less: Fast and healthy dinners for busy weeknights.

Browse all Mediterranean recipes. Visit Our Shop.