The Mediterranean diet is one of the healthiest eating patterns around, and it’s incredibly easy to follow. These lunches are proof: they are easy, flavorful and delicious. Not only that, but you also won’t find any added sugar in these meals, making them healthy options that will help you have sustained energy and keep you feeling your best. Recipes like our Tuna Niçoise Melt and our Easy Chickpea Salad Lunch Box are nutritious choices for your midday meal.
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Chickpea Grain Bowl with Feta & Tomatoes
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies.
Tuna Niçoise Melt
Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen.
This sandwich brings together the elegance of a Niçoise salad with the comfort of a classic tuna melt. It combines tuna with briny olives, chopped hard-boiled egg and tomato—all piled onto crusty sourdough bread and topped with melted fontina cheese. The flavors are rich and savory, with a hint of creaminess mixed into the tuna.
Easy Chickpea Salad Lunch Box
Ali Redmond
This chickpea salad is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite. It’s easy to prep multiple servings at once, so you can stock your fridge with grab-and-go lunches for the week.
High-Protein Cucumber Sandwich
Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.
This high-protein cucumber sandwich features a creamy spread made by whipping cottage cheese with white miso, soy sauce and rice vinegar. This mixture delivers a creamy boost of protein that pairs perfectly with sliced cucumbers, which add a crisp, fresh bite.
High-Fiber Chopped Salad with Italian Vinaigrette
Ali Redmond
This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.
Canned Tuna Rice Bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
Flaky chunks of tuna combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together.
Cucumber-Hummus Wrap
Photographer: Ali Redmond.
This easy wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables.
20-Minute Black Bean Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
This easy soup takes only 20 minutes, making it perfect for busy weeknights. Canned black beans help speed things up, and taco seasoning and fire-roasted tomatoes help build rich, savory flavor. Cream cheese tops it off with a silky texture.
Lemony Orzo & Tuna Salad with Broccoli
Leigh Beisch
This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite, which pairs perfectly with the lemony dressing.
High-Protein Caprese Chickpea Salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle
This chickpea salad is a plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together.
Veggie Sandwich with Garlic-Herb Cheese
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
The creamy spreadable cheese in this veggie sandwich adds flavor while holding everything in place. This colorful, well-balanced sandwich is crispy from the cucumber and peppers, sweet from the tomatoes and beets, and tangy from the banana peppers.
No-Cook Black Bean Taco Bowls
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
These satisfying bowls feature hearty black beans, veggies and zesty toppings layered over crispy cabbage and lettuce. The lime crema adds a tangy, creamy finish that brings all the flavors together.
Cucumber-Salmon Salad Sandwich
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.
This salmon and cucumber sandwich, served on rye bread, combines flaky canned salmon with crisp cucumber slices and a smear of cream cheese. Fresh dill and a squeeze of lemon juice add brightness, while a pinch of cracked pepper enhances the savory flavor profile.
Marry Me Quiche
Photographer: Robby Lozano; Food Stylist: Julian Hensarling; Prop Stylist: Josh Hoggle
This savory dish, inspired by Marry Me Chicken, features the same delicious ingredients in a crustless quiche! Sun-dried tomatoes bring a deep, tangy sweetness that pairs beautifully with creamy goat cheese and spinach.
Cucumber-Spinach Sandwich
Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This sandwich is light and refreshing, combining crisp cucumbers with tender spinach for a fresh, green bite. Layered on whole-grain bread with a creamy spread, it’s both simple and satisfying. Perfect for a quick lunch, it’s a no-fuss option perfect for work or home.
High-Protein Pasta Salad
Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Crunchy cucumbers, cherry tomatoes, roasted red peppers and red onions are all mixed together in a heart-healthy vinaigrette for a dish that is as delicious as it is eye-catching. Chickpea pasta, whole chickpeas and fresh mozzarella pearls add to the dish’s protein.
No-Chicken Salad Sandwich
Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer
This no-chicken salad sandwich made with chickpeas is a delicious plant-based alternative to the classic chicken salad. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch.
White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch. White beans provide plant-based protein while creamy feta cheese adds a tangy, salty contrast to the bright vinaigrette.
Loaded Chicken & Broccoli Salad
Photographer: Hannah Hufham, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
With tender, juicy chicken and crisp, fresh broccoli as the base, this salad delivers a satisfying bite in every forkful. A creamy dressing ties everything together, while mix-ins like crispy bacon, shredded cheese and scallions add layers of flavor.
Beet & White Bean Sandwiches
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
These sandwiches have a vibrant, creamy filling. Pickling the beets in rice vinegar and thyme leads to a tangy, herb-infused flavor. Combining the beets and beans with alfalfa sprouts, red onion and your favorite bread, these sandwiches are a satisfying plant-based lunch.
High-Protein Lemon & Turmeric Chicken Soup
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
Turmeric, which is known for its anti-inflammatory properties, gives the soup its vibrant yellow hue. It’s the perfect meal for when you’re sick or simply warming up on a chilly day. We love tender-crisp baby kale, but chopped kale or baby spinach can be used in its place.
Anti-Inflammatory Salmon Salad with Crispy White Beans
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This hearty salad is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad.
Turmeric Chicken & Avocado Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Chickpeas add fiber and plant-based protein to these easy and vibrant turmeric chicken wraps. Mix up the chicken salad at the beginning of the week to eat in a wrap or enjoy it over greens.
