20 Easy Three-Step Mediterranean Diet Lunch Recipes (2025)

Table of Contents

Salmon Rice Bowl Green Goddess Wrap Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette High-Protein Tuna & Chickpea Salad Sandwich Salmon-Stuffed Avocados Strawberry-Pineapple Smoothie Beef & Bean Sloppy Joes Egg Salad English-Muffin Sandwich Farro Salad with Arugula, Artichokes & Pistachios Curried Chicken Apple Wraps Grilled Vegetable Salads with Goat Cheese Rainbow Grain Bowl with Cashew Sauce Salmon Pita Sandwich Tuna Salad Crackers Lentil Burgers Salmon Salad with Orange-Balsamic Vinaigrette Shrimp Salad with Peanut Dressing Get Your Greens Wrap Chopped Chicken & Sweet Potato Salad

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.

01of 20

Salmon Rice Bowl

20 Easy Three-Step Mediterranean Diet Lunch Recipes (1)

Inspired by the viral TikTok trend, this salmon rice bowl makes for a tasty lunch or dinner. With healthy ingredients like instant brown rice, salmon and veggies, you'll have a flavorful meal in just 25 minutes.

View Recipe

02of 20

Green Goddess Wrap

20 Easy Three-Step Mediterranean Diet Lunch Recipes (2)

A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.

View Recipe

03of 20

Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad

20 Easy Three-Step Mediterranean Diet Lunch Recipes (3)

This simple lunch comes together in just 10 minutes, making it a great option for busy days.

View Recipe

04of 20

Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

20 Easy Three-Step Mediterranean Diet Lunch Recipes (4)

This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.

View Recipe

05of 20

High-Protein Tuna & Chickpea Salad Sandwich

20 Easy Three-Step Mediterranean Diet Lunch Recipes (5)

This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.

View Recipe

06of 20

Salmon-Stuffed Avocados

20 Easy Three-Step Mediterranean Diet Lunch Recipes (6)

Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

View Recipe

07of 20

Strawberry-Pineapple Smoothie

20 Easy Three-Step Mediterranean Diet Lunch Recipes (7)

Blend almond milk, strawberry and pineapple for a smoothie that's so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture.

View Recipe

08of 20

Beef & Bean Sloppy Joes

20 Easy Three-Step Mediterranean Diet Lunch Recipes (8)

This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.

View Recipe

09of 20

Egg Salad English-Muffin Sandwich

20 Easy Three-Step Mediterranean Diet Lunch Recipes (9)

When you boil eggs ahead of time, it's easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.

View Recipe

10of 20

Farro Salad with Arugula, Artichokes & Pistachios

20 Easy Three-Step Mediterranean Diet Lunch Recipes (10)

Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!

View Recipe

11of 20

Curried Chicken Apple Wraps

20 Easy Three-Step Mediterranean Diet Lunch Recipes (11)

Shredded chicken and chopped green apples are a delightful combination in this quick and easy curried sandwich wrap.

View Recipe

12of 20

Grilled Vegetable Salads with Goat Cheese

20 Easy Three-Step Mediterranean Diet Lunch Recipes (12)

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.

View Recipe

13of 20

Rainbow Grain Bowl with Cashew Sauce

20 Easy Three-Step Mediterranean Diet Lunch Recipes (13)

This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.

View Recipe

14of 20

Salmon Pita Sandwich

20 Easy Three-Step Mediterranean Diet Lunch Recipes (14)

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.

View Recipe

15of 20

Tuna Salad Crackers

20 Easy Three-Step Mediterranean Diet Lunch Recipes (15)

A fun twist on a tuna salad sandwich. This Tuna Salad & Crackers recipe uses wheat crackers instead of bread!

View Recipe

16of 20

Lentil Burgers

20 Easy Three-Step Mediterranean Diet Lunch Recipes (16)

Walnuts and fresh marjoram accent these vegan lentil burgers. Substitute oregano for marjoram if you like. Serve with a smear of whole-grain mustard and roasted sweet potato wedges.

View Recipe

17of 20

Salmon Salad with Orange-Balsamic Vinaigrette

20 Easy Three-Step Mediterranean Diet Lunch Recipes (17)

Incorporating salmon into salads adds a good source of protein and heart healthy omega-3 fatty acids. This quick-and-easy salad is perfect for a lunch or dinner and is sure to leave you feeling full and satisfied.

View Recipe

18of 20

Shrimp Salad with Peanut Dressing

20 Easy Three-Step Mediterranean Diet Lunch Recipes (18)

Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.

View Recipe

19of 20

Get Your Greens Wrap

20 Easy Three-Step Mediterranean Diet Lunch Recipes (19)

This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.

View Recipe

20of 20

Chopped Chicken & Sweet Potato Salad

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

This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead.

View Recipe