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

FAQs

What is a typical lunch on the Mediterranean diet? ›

Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.

Many people wonder whether you can eat potatoes on the Mediterranean diet. It's recommended by experts that you prioritize non-starchy vegetables like dark leafy greens, bell peppers and broccoli among others. But you can definitely enjoy starchy options like potatoes in moderation on a Mediterranean diet.

Mediterranean Diet Pantry Staples

Fresh or frozen fish and seafood. Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added) Fresh herbs and spices. Nonfat Greek yogurt.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.

If you miss potato chips, you can bake sliced veggies drizzled with olive oil and spices as a healthy alternative! Choose veggies that crisp nicely in the oven like root vegetables including turnips, parsnips, beets, and rustic carrots as a great Mediterranean diet snack or side.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Low-Calorie Mediterranean Diet Can Help You Lose Belly Fat and Reduce Health Risks. As people age, they tend to gain belly fat while also losing muscle. These changes in body composition are linked with metabolic syndrome. However, a reduced-energy Mediterranean diet and increased activity may mitigate this.

What is a typical lunch in the Mediterranean? ›

In Greece, lunch might include a flavorful tomato, olive, cucumber, and feta salad, along with a small piece of grilled fish with lemon and olive oil. In Eastern Mediterranean countries, you might have falafel served alongside hummus and pita, salads, and sometimes a vegetable or meat kebab.

The Mediterranean diet is centered around whole grains, such as farro, millet, couscous and brown rice. With this eating style, you'll generally want to limit your intake of refined grains such as white pasta and white bread. When you're following the Mediterranean diet, red wine should be your chosen alcoholic drink.

A typical Mediterranean diet has common elements such as lots of vegetables, fruits, beans, cereals and cereal products, for example wholegrain bread, pasta and brown rice.

Yoghurt, cheese, milk and lean protein sources such as chicken, turkey or eggs are also eaten in a Mediterranean-style diet. Red meats and sweets are only eaten in small amounts. Processed meats (deli meats, bacon, ham, corned meats, salami or sausages) and packaged foods should be limited to rare occasions.