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7 Mediterranean Diet Healthy Lunch Recipe Ideas

7 Mediterranean Diet Healthy Lunch Recipe Ideas

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If you love your lunch, then why not make it as healthy as possible?

The Mediterranean diet has mountains of epidemiological evidence which shows it can protect against cardiovascular disease, stroke, diabetes, obesity, cancer, cognitive disorders like Alzheimer’s disease, Parkinson’s disease, and increased longevity.

One of the defining hallmarks of a Mediterranean style of eating is its focus on nutrient-dense, high fiber, low-calorie foods such as antioxidant-rich fruits, vegetables, whole grains, omega-3 containing fish, and monounsaturated oils.

Here are some Mediterranean diet lunch recipe ideas which will help put you on the right track toward improving your health and losing weight (and keeping it off!).

1. Shakshuka

Shakshuka is a healthy, simple lunch recipe from Israel and other parts of the Middle East and North Africa and include a delicious combination of simmering tomatoes, onions, garlic, spices and gently poached eggs.

Shakshuka Mediterranean diet lunch recipe
Image Credit: Lisa Bryan (

Get the full Shakshuka recipe at Downshiftology.

2. Caprese Avocado Toast

Avocado is one of the main staple foods in the Mediterranean diet and this delicious Caprese avocado toast with tomatoes and basil delivers both taste and good nutrition all rolled into one.

caprese avocado toast lunch ideas
Image Credit: Lauren Volo

Get the full Caprese avocado toast recipe at the Kitchn.

3. Sweet Potato Hash

Loaded with healthy phytonutrients, this simple sweet potato meal is quick and easy to prepare. You can have it as your main lunch meal or as a side dish to your main lunch.

Sweet potato hash Mediterranean diet Healthy Lunch Recipe ideas
Image credit: Lacey Baier, Sweet Pea Chef 

Get the full sweet potato hash recipe at A Sweet Pea Chef.

4. Spinach Curry Crepes (with Apple, Raisins, and Chickpeas)

This bright and delicious spinach curry crepes recipe is sweetened with healthy apple chunks, raisins, and chickpeas.

spinach curry lunch recipe idea
Image credit: Prevention

Get the full spinach curry crepes recipe at Prevention.

5. Orecchiette With White Beans and Spinach

This delicious lunch dish is loaded with heart-healthy and cancer-fighting vegetables and legumes.

Orechhiette white beans and spinach recipe
Image credit: Prevention

Get the full Orecchiette With White Beans and Spinach recipe at Prevention.

6. Garlicky Greens with Harissa Yogurt

This lunch idea is loaded with healthy disease-fighting garlic, cloves, leeks, kale, dill, and broccoli, plus delicious Greek yogurt to add an extra creamy texture.

Garlic greens and harissa yogurt
Image Credit: Delicious Magazine

Get the full Garlicky Greens with Harissa Yogurt recipe at Delicious Magazine.

7. Mediterranean Vegetable and Sardine Salad

This light but filling roasted Mediterranean vegetable and sardine lunch salad is packed with mouth-watering tomatoes and golden sourdough croutons.

Mediterranean vegetable and sardine
Photo credit: Delicious Magazine

Get the full Mediterranean vegetable and sardine salad recipe at Delicious Magazine.

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