8 Easy Three-Step Mediterranean Diet Lunch Recipes

The Mediterranean diet is renowned for its health benefits, emphasizing fresh vegetables, fruits, whole grains, legumes, and olive oil. Here are eight simple three-step lunch recipes that embody the delicious and nutritious principles of the Mediterranean diet.

1. Mediterranean Chickpea Salad

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/2 red onion, finely chopped
• Feta cheese, crumbled
• Kalamata olives, sliced
• Olive oil
• Lemon juice
• Salt and pepper

Instructions:

1. Combine chickpeas, cucumber, bell pepper, and red onion in a bowl.
2. Add crumbled feta cheese and sliced Kalamata olives.
3. Dress with olive oil, lemon juice, salt, and pepper. Mix well and enjoy!

2. Greek Salad Pita Pockets

Ingredients:

• Whole wheat pita bread
• Greek salad mix (cucumbers, tomatoes, red onion, olives, feta cheese)
• Hummus

Instructions:

1. Cut the pita bread in half to form pockets.
2. Fill each pocket with Greek salad mix.
3. Spread hummus inside the pockets for extra flavor. Serve and savor!

3. Mediterranean Tuna Wrap

Ingredients:

• Whole wheat wrap
• Canned tuna, drained
• Baby spinach
• Sliced tomatoes
• Thinly sliced red onion
• Lemon juice
• Olive oil
• Salt and pepper

Instructions:

1. Place baby spinach on the wrap.
2. Top with tuna, sliced tomatoes, and red onion.
3. Drizzle with lemon juice and olive oil, season with salt and pepper. Roll up and enjoy!

4. Greek Yogurt Chicken Salad

Ingredients:

• Cooked chicken breast, shredded
• Greek yogurt
• Diced celery
• Dried cranberries
• Chopped walnuts
• Salt and pepper

Instructions:

1. In a bowl, mix shredded chicken, Greek yogurt, diced celery, dried cranberries, and chopped walnuts.
2. Season with salt and pepper to taste. Serve as a salad or in a sandwich!

5. Mediterranean Hummus Plate

Ingredients:

• Hummus
• Whole grain crackers
• Cherry tomatoes
• Cucumber slices
• Baby carrots
• Kalamata olives

Instructions:

1. Arrange hummus, whole grain crackers, cherry tomatoes, cucumber slices, baby carrots, and Kalamata olives on a plate.
2. Serve as a colorful and satisfying Mediterranean-inspired snack or light lunch.

6. Caprese Salad with Balsamic Glaze

Ingredients:

• Fresh mozzarella cheese, sliced
• Tomatoes, sliced
• Fresh basil leaves
• Balsamic glaze
• Olive oil
• Salt and pepper

Instructions:

1. Arrange alternating slices of mozzarella cheese and tomatoes on a plate.
2. Garnish with fresh basil leaves.
3. Drizzle with balsamic glaze and olive oil, season with salt and pepper. Serve and enjoy the classic flavors of Italy!

7. Mediterranean Quinoa Bowl

Ingredients:

• Cooked quinoa
• Chickpeas, drained and rinsed
• Cherry tomatoes, halved
• Cucumber, diced
• Red onion, finely chopped
• Feta cheese, crumbled
• Olive oil
• Lemon juice
• Salt and pepper

Instructions:

1. In a bowl, combine quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and feta cheese.
2. Dress with olive oil, lemon juice, salt, and pepper. Mix well and savor the flavors of this nutritious bowl!

8. Greek Lemon Chicken Soup

Ingredients:

• Cooked chicken, shredded
• Chicken broth
• Orzo pasta
• Eggs
• Lemon juice
• Fresh dill
• Salt and pepper

Instructions:

1. In a pot, bring chicken broth to a boil. Add orzo pasta and cook until tender.
2. In a bowl, whisk eggs and lemon juice together.
3. Slowly pour the egg mixture into the hot broth, stirring constantly.
4. Add shredded chicken, fresh dill, salt, and pepper. Serve this comforting and nourishing soup as a light Mediterranean-inspired lunch.