10 Mediterranean Diet Lunches That Can Help Reduce Inflammation


This simple chopped salad uses Mediterranean tastes like chickpeas, cucumber, and feta. Garlicky oil-and-vinegar dressing unites everything.

Chopped Salad with Chickpeas, Olives & Feta 

Amazing Greek-inspired cauliflower rice bowls with feta, olives, vegetables, and grilled chicken take only 30 minutes to make.

Cauliflower Rice Bowls with Grilled Chicken 

Herb-infused, acidic, and delicious street falafel sandwich. Falafel bakes crispy while veggies make it simple and fresh. Make the tahini sauce (see Associated Recipes) ahead for simple prep. Foiling the sandwich keeps it together for travel.

Baked Falafel Sandwiches 

Avocado provides richness and sunflower seeds add crunch to this simple tuna-spinach salad.

Avocado Tuna Spinach Salad 

For a quick lunch, try this Mediterranean lentil salad with chopped veggies, feta cheese, and a light dressing.

Lentil Salad with Feta,  Tomatoes, Cucumbers & Olives 

This Mediterranean quinoa salad has fresh vegetables marinating in a vibrant dressing. This simple vegetarian dinner can be cooked ahead for a nutritious lunch.

Mediterranean Quinoa Salad 

This chickpea tuna salad with capers, feta, and cucumber makes a great work or school lunch. You can make the salad the night before, but leave the spinach separate and season it right before serving.

Chickpea Tuna Salad 

This vegetarian protein bowl is a complete meal. Beans give protein and smoothness to farro. The dish is brightened by chimichurri.

Vegetarian Protein Bowl 

Delicious bowl inspired by the current TikTok movement creates a full lunch or dinner. You can make a tasty, satisfying lunch in 25 minutes using quick brown rice, heart-healthy salmon, and crunchy veggies. Want to cut carbs? Try riced cauliflower instead of brown rice.

Salmon Rice Bowl 

Herb-infused, vibrant, and creamy avocado chicken salad. Fresh avocado complements cilantro, dill, and chives. Serve this simple chicken salad on lettuce, crackers, or wraps.

Avocado Chicken Salad

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