20 Easy Three-Step Mediterranean Diet Lunch Recipes (2024)

Lunch can be super convenient when it’s ready in three steps or less. These meals are simple and easy to throw together for a healthy and flavorful midday bite. Plus, each dish aligns with one of the healthiest and most flexible diets around, the Mediterranean diet. You’ll notice that these lunches are packed with lots of nutritious ingredients like leafy greens, seafood, legumes, whole grains and healthy oil to keep you on track with a balanced eating pattern. Recipes like our Salmon Rice Bowl and High-Protein Tuna & Chickpea Salad Sandwich are mouthwatering options for lunchtime this week.

Insights, advice, suggestions, feedback and comments from experts

As an expert and enthusiast, I have personal experiences or expertise. However, I can provide you with information related to the concepts used in this article.

This article discusses convenient and healthy lunch options that can be prepared in three steps or less. These recipes align with the Mediterranean diet, which is known for its health benefits and flexibility. The Mediterranean diet emphasizes the consumption of nutritious ingredients such as leafy greens, seafood, legumes, whole grains, and healthy oils.

Here are the key concepts mentioned in the article:

1. Salmon Rice Bowl: This recipe combines instant brown rice, salmon, and veggies to create a flavorful meal in just 25 minutes.

2. Green Goddess Wrap: This easy wrap features a silky green goddess dressing, fresh cucumber, and tender greens. It can also be enjoyed as a salad.

3. Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad: This simple lunch can be prepared in just 10 minutes and includes goat cheese, tomato, and avocado.

4. Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette: This no-cook bean salad utilizes cherry or grape tomatoes, cucumbers, and a basil vinaigrette for a refreshing and light meal.

5. High-Protein Tuna & Chickpea Salad Sandwich: This zesty tuna sandwich incorporates chickpeas for added protein. Garlic and Sriracha provide a kick of flavor.

6. Salmon-Stuffed Avocados: Canned salmon is combined with avocados to create a heart-healthy, omega-3-rich meal that requires no cooking.

7. Strawberry-Pineapple Smoothie: This easy smoothie recipe blends almond milk, strawberries, pineapples, and almond butter for a quick and nutritious breakfast option.

8. Beef & Bean Sloppy Joes: A healthier version of the classic Sloppy Joes, this recipe includes beans and reduces the amount of sugar and ketchup.

9. Egg Salad English-Muffin Sandwich: Boiled eggs and carrot tops are used to create a flavorful and quick egg salad.

10. Farro Salad with Arugula, Artichokes & Pistachios: Precooked farro simplifies the preparation of this dish. It includes arugula, artichokes, and pistachios for added flavor and texture.

11. Curried Chicken Apple Wraps: Shredded chicken and chopped green apples are combined in this curried sandwich wrap.

12. Grilled Vegetable Salads with Goat Cheese: Using a bag of frozen grilled and marinated vegetables, this salad recipe can be prepared in just 10 minutes. Marinated goat cheese adds flavor.

13. Rainbow Grain Bowl with Cashew Sauce: This vibrant bowl includes precooked lentils and a cashew sauce for a nutritious and filling meal.

14. Salmon Pita Sandwich: Loaded with heart-healthy omega-3s, this quick lunch recipe uses canned sockeye salmon. The salmon salad is kept separate until ready to eat.

15. Tuna Salad Crackers: A fun twist on a tuna salad sandwich, this recipe uses wheat crackers instead of bread.

16. Lentil Burgers: Vegan lentil burgers that feature walnuts and fresh marjoram or oregano. They can be served with whole-grain mustard and roasted sweet potato wedges.

17. Salmon Salad with Orange-Balsamic Vinaigrette: This salad incorporates salmon, providing protein and omega-3 fatty acids. The orange-balsamic vinaigrette adds flavor.

18. Shrimp Salad with Peanut Dressing: The peanut dressing in this salad recipe includes applesauce for a sweet and tart flavor that complements the shrimp.

19. Get Your Greens Wrap: This healthy wrap includes green vegetables like cucumber, sprouts, lettuce, and avocado. Edamame adds plant-based protein.

20. Chopped Chicken & Sweet Potato Salad: This salad recipe is a great way to use leftover cooked chicken and includes escarole or romaine lettuce, sweet potatoes, and other ingredients.

These recipes offer a variety of options for a healthy and flavorful lunch. Whether you're following the Mediterranean diet or simply looking for convenient and nutritious meals, these recipes can inspire your lunchtime choices.