She Strengthens

Unlock the Power of Mediterranean Cuisine

Revamp Your Lunch Game

Ditch the boring, unhealthy lunch routine and discover the flavorful world of Mediterranean cuisine. Not only will you save money, but you’ll also reap the benefits of a healthier diet. Rich in olive oil, fruits, vegetables, legumes, nuts, and seeds, the Mediterranean diet has been proven to reduce the risk of cardiovascular disease, increase fat loss, and protect against type 2 diabetes.

Mediterranean Lunch Salads

1. Classic Mediterranean Salad

Indulge in a satisfying bowl of classic Greek salad, packed with spinach, black olives, cherry tomatoes, red onion, and feta cheese. A simple dressing made with olive oil, red wine vinegar, garlic, Italian seasoning, salt, and pepper brings it all together.

2. Falafel Kale Salad with Tahini Dressing

Whip up homemade falafel in just 10 minutes and pair it with a base salad of marinated kale, red onion, white beans, and jalapeño. The tahini dressing adds a creamy, nutty flavor.

3. Mediterranean Lentil Salad

Lentils take center stage in this recipe, accompanied by red onion, radishes, celery, red bell pepper, parsley, and feta. Prepare a big batch in under 30 minutes and enjoy it for days.

4. Bulgur Salad with Feta

Bulgur shines as the main dish in this lemony salad, featuring cilantro, mint, and parsley. Marinate feta in olive oil with lemon zest, garlic powder, and fresh oregano for the perfect topping.

Mediterranean Diet Lunch Bowls

5. Mediterranean Quinoa Bowl with Roasted Red Pepper Sauce

Brighten up your lunch with a colorful bowl of quinoa, cucumbers, feta cheese, Kalamata olives, and red onion. Top it off with hummus, basil, and roasted red pepper sauce.

6. Greek Lemon Chicken Soup

Savor the flavors of avgolemono sauce (egg and lemon) in this hearty soup, perfect for reheating at the office.

7. Greek Shrimp Souvlaki and Farro Bowl

Grilled shrimp, bell peppers, zucchini, tomatoes, and olives come together in this flavorful bowl, served over whole-grain farro.

8. Quinoa-Stuffed Eggplant with Tahini Sauce

These adorable eggplant bowls are easy to transport and whip up in the morning. Fill them with quinoa, mushrooms, whole plum tomatoes, garlic, and homemade tahini.

Mediterranean Diet Lunch Ideas with Pasta

9. Lemony Orzo Salad

This portable orzo salad is packed with fresh cucumber, red onion, chickpeas, basil, mint, spinach, and feta.

10. Gluten-Free Mediterranean Pasta

Gluten-free eaters can enjoy pasta too! Combine brown rice noodles with roasted eggplant and cherry tomatoes for a satisfying meal.

11. Lemon Parmesan Chicken with Zucchini Noodles

Zoodles full of garlic and lemon get a boost from Parmesan cheese in this easy meal-prep recipe.

Mediterranean Lunch Recipes for Gyros and Sandwiches

12. Greek Turkey Meatball Gyro with Tzatziki

Master the gyro with turkey meatballs, tzatziki sauce, and a pita wrap.

13. Mediterranean Veggie Sandwich

This sandwich is essentially a salad between two slices of whole-wheat bread, featuring lettuce, sprouts, tomato, cucumber, onion, feta, and peppadew peppers.

The Bottom Line

With its rich flavors and numerous health benefits, the Mediterranean diet is more than just a diet – it’s a lifestyle. So go ahead, pass the olive oil, and indulge in the delicious world of Mediterranean cuisine!