These 30 recipes will help make the next month’s lunch break the best yet. Not only are they delicious, but they also follow one of healthiest eating habits there, the Mediterranean diet. These recipes incorporate lots of fruits and vegetables, healthy fats, whole grains and lean proteins for a balanced and filling meal. Recipes like our Chicken Pesto Quinoa Bowls and Stacked Vegetable Pitas will help you stay nourished and energized for whatever the day throws at you.
Quinoa Bowls with Chicken and Pesto
This chicken and quinoa pesto bowl is loaded with herbs from the basil pesto and Italian spice blend and gets a light kick from the red bell pepper. If you like the flavor profile, this dish can also be made with orzo in place of quinoa.
Salmon rice bowl
Inspired by the viral TikTok trend, this salmon rice bowl is ideal 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.
Lentil salad with feta, tomatoes, cucumbers and olives
This Mediterranean lentil salad, with chopped vegetables, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.
Tomato and Avocado Cheese Sandwich
Parmesan cheese is such a bold flavor that all you need is 1/4 cup to add a big punch to this veggie toaster sandwich. Also get a serving of fruit when you enjoy the sandwich with a fresh pear.
Avocado stuffed with salmon
Canned salmon is a valuable staple and a convenient way to include heart-healthy, omega-3-rich fish in your diet. Here we combine it with avocados in an easy no-cook meal.
Chopped Salad with Sriracha Tofu and Peanut Sauce
Whip up four days of high-protein, vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-rich salad mix as your base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors of this healthy chopped salad to marry. If you can’t find a hearty mix, opt for a broccoli salad or shredded Brussels sprouts.
Stacked Vegetable Pitas
Fresh, crisp flavors come to life in these easy veggie pitas. Give yourself plenty of time to prepare the roasted vegetables called for in the recipe – or make them a day or two ahead for a healthy meal that takes less than 30 minutes to prepare. These pitas will also work well with any leftover cooked vegetables you have on hand. No need to reheat roasted vegetables; This recipe is delicious cold or at room temperature.
Cucumber-Chicken Green Goddess Wrap
This quick and easy wrap rolls up and is ready for a casual, stationary lunch or meal on the go, with chicken protein to keep you going. The Green Goddess dressing is creamy with cheese and avocado and bright with lemon and herbs. Cucumber and carrots add color and crunch to this healthy and robust whole wheat wrap.
Mediterranean pasta salad
You might not think of using hummus as a pasta sauce, but the creamy dip provides the perfect backdrop for the bold flavors of this healthy, Mediterranean-inspired pasta salad.
Green Goddess 3-Ingredient White Bean Salad
Bag salad and coleslaw mixes are great shortcut ingredients for adding variety without having to wash and chop many different vegetables. Toss a mix of kale and broccoli salad with canned white beans and a yogurt-based green dressing for a crisp salad main in minutes.
Creamy Pesto Chicken Salad with Greens
For a healthy twist on creamy chicken salad, we substituted half the mayonnaise for basil pesto. Serve over greens or make a sandwich for a healthy lunch.
Edamame Hummus Wrap
Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian topping for a take-out wrap. Or double the recipe and use the hummus for a healthy snack with cut up veggies.
Mason Jar Power Salad with Chickpeas and Tuna
This powerhouse salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Combine dressing and kale, then letting it sit in the jar softens it enough that you don’t need to massage it or cook it to make it tender.
Vegetarian Protein Bowl
This vegetarian protein bowl has everything you need for a complete meal in one bowl. Beans not only increase protein, but also add creaminess to the farro mixture. The chimichurri sauce brightens up the dish.
Crispy Smoked Tofu and Coleslaw Wraps
Tossing smoked tofu in cornstarch then frying it makes it super crispy. Drizzle with warm honey or your favorite hot sauce to spice it up a bit.
Bowl of Winter Greens
This unique dish is packed with plenty of plant-based protein and flavor thanks to the beans and quinoa, while a creamy lemon-garlic vinaigrette rounds out the dish.
Meal prep falafel bowls with tahini sauce
These quick couscous bowls come together in 20 minutes with healthy convenience items like frozen falafel and fresh steamed green beans. Whisk together the simple tahini sauce while the other ingredients cook.
Couscous & Chickpea Salad
Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding chopped fresh tomatoes for a touch of tabbouleh.
Roasted Salmon Rice Bowl with Beets & Brussels
Roasting veggies and salmon together on a griddle while the rice cooks makes for an easy and satisfying meal packed with protein, whole grains and veggies. To ensure you’re getting 100% whole grains, look for a wild rice blend that’s made up of wild rice and brown rice.
Egg sandwiches with rosemary, tomato and feta
These hearty breakfast sandwiches are loaded with ingredients popular in the Mediterranean diet, including feta cheese, tomato, and spinach.
Berry Chia Pudding
Chia seeds are a good source of healthy omega-3 fatty acids, plus they contain fiber, iron, and calcium. Here they are mixed with a fruity base and chilled until the chia seeds expand to form a thick, creamy tapioca-like texture. Pudding for breakfast? Were in.
Chickpea Salad Sandwich
This vegan chickpea salad sandwich is lemony, crisp, and surprisingly delicious. It has all the flavors of a classic tuna salad sandwich – dill, lemon and a little garlic – but with chickpeas in place to add a vegan source of protein and a healthy dose of fibre. The celery brings a nice crunch.
Citrus Lime Tofu Salad
This veggie-filled salad is high in protein and fiber, so you’ll feel full and satisfied. Prepare the ingredients ahead of time for an easy vegan lunch idea for work.
Chicken Fillets & Couscous Wrap with Fresh Herbs
This wrap is stuffed with chicken fillets and couscous with a touch of lemon and a healthy dose of fresh herbs. Save leftovers for an easy lunch. Serve with: Green salad and a crisp glass of white wine.
Instant vegetable soup
This easy soup recipe is quick to cook using an electric pressure cooker or multicooker, like the Instant Pot. It contains tons of nutritious vegetables without containing calories. Plus, it happens to be completely plant-based. If you’re not eating vegan, top it with a little parmesan or pesto to add even more flavor.
West Coast Avocado Toast
Hummus, cabbage and avocado on sprouted whole wheat bread in this healthy vegan lunch idea. Look for sprouted bread in the freezer section of your grocery store.
Stuffed Sweet Potatoes with Hummus Vinaigrette
Hearty yet simple to make, this Sweet Potato Stuffed with Black Beans, Kale and Hummus Dressing is a fantastic 5-ingredient lunch for one!
Vegan Burrito Bowls with Cauliflower Rice
These vegan burrito bowls for meal prep are healthier and tastier than takeout. Prepare them early in the week for on-the-go meals when the days are busy. We use frozen cauliflower rice, a low carb substitute for white or brown rice, to cut down on prep time.
Rainbow Vegetable Wraps
There’s definitely a sushi vibe to these kid-friendly wraps, which are stuffed with veggies, cheese and hummus, then rolled and sliced. Serve them with store-bought Green Goddess, a creamy, herb-filled dressing, to kick it up a notch with ease. They look impressive but are easy enough for kids to put together for an easy lunch or dinner.
Green Goddess Sandwich
This Green Goddess Sandwich is a fresh and satisfying sandwich. The dressing packs a savory punch with capers and lemon juice. The cucumber and sprouts add a nice crunch, and the seasoned avocado brings the creaminess.