12 Mediterranean Diet Lunches That Make Healthy Eating Feel Like a Vacation

What if your lunch could taste like a long sunny afternoon by the sea? The Mediterranean diet is famous for keeping people healthy, but the best part is how good the food tastes. Think creamy hummus, crispy falafel, juicy tomatoes, lemony fish and bright herbs. These lunches are easy to make, full of color and filling enough to carry you to dinner. Pick one, make it this week and see how you feel..

The Mediterranean Diet Mezze Platter

Let us start with the lunch that started it all for many people. A mezze platter is not one dish, it is a little party on a plate. Creamy hummus, a bright chopped salad, salty olives, pickled turnips and warm pita all share the same space. You can build it in ten minutes from things you already have. Be honest: would you eat the pita first, or save it for the very last bite of hummus?

You will need: 1 cup hummus, 1 cucumber, 2 tomatoes, half a red onion, a handful of parsley and mint, 1 lemon, olives, pickled turnips, 2 pita breads, olive oil, sumac, salt.

How to make it: Spread the hummus in a wide swirl and pour olive oil in the middle. Chop the cucumber, tomatoes, onion and herbs, then toss with lemon juice, salt and a pinch of sumac. Warm the pita in a dry pan for one minute per side and cut it into triangles. Arrange everything on one big plate with olives and turnips and dig in.

Crispy Baked Falafel With Tahini

Falafel is a Mediterranean diet classic that sounds hard, but it is just chickpeas, herbs and spices blended and shaped into little balls. Baking them instead of frying keeps them light while the outside still gets crunchy. A drizzle of tahini sauce makes them taste like they came from a street cart in Beirut. Stuff them in a pita or eat them over salad. Quick poll: do you like falafel A) in a wrap, B) on a salad, C) straight from the tray, or D) dipped in hummus?

You will need: 1 can chickpeas (drained and dried), 1 small onion, 2 garlic cloves, 1 cup parsley, 1 tsp cumin, 1 tsp coriander, 2 tbsp flour, salt, olive oil, 3 tbsp tahini, 1 lemon.

How to make it: Heat the oven to 400F. Pulse the chickpeas, onion, garlic, parsley and spices in a food processor until coarse. Stir in the flour and salt, then roll into small balls. Brush with olive oil and bake 25 minutes, turning once. Whisk tahini, lemon juice and water until smooth and drizzle on top.

Lemon Pan Fried Fish

On the Greek islands, lunch is often a simple piece of fish, a squeeze of lemon and a glass of cold water. No heavy sauce, no fuss. Fish is rich in protein and healthy fats, which is a big reason the Mediterranean diet is loved by doctors. A whole small fish looks fancy, but fillets work just as well. Have you ever cooked a whole fish at home, or does it still feel a little scary?

You will need: 2 small whole fish or 2 white fish fillets, 2 tbsp flour, salt, pepper, 3 tbsp olive oil, 2 garlic cloves, 1 lemon, fresh parsley.

How to make it: Pat the fish very dry and season with salt and pepper. Dust lightly with flour. Heat olive oil in a pan over medium high heat and add the garlic. Cook the fish 3 to 4 minutes per side until golden and flaky. Squeeze lemon over the top, scatter parsley and serve with a salad.

Mediterranean Diet Greek Salad

A real Greek salad has no lettuce at all. It is chunky tomatoes, crisp cucumber, sweet onion, olives and a thick slab of feta, all soaked in good olive oil. It takes five minutes and tastes like summer even in winter. The juices at the bottom of the bowl are the best part, so keep some bread close by. Tell us: is a Greek salad a full lunch for you, or a side dish?

You will need: 3 ripe tomatoes, 1 cucumber, half a red onion, 1 green pepper, a handful of Kalamata olives, 1 block feta, 3 tbsp olive oil, 1 tbsp red wine vinegar, dried oregano, salt.

How to make it: Cut the tomatoes and cucumber into big chunks. Slice the onion and pepper thinly. Toss them in a bowl with olives, salt, vinegar and olive oil. Place the whole block of feta on top. Sprinkle with oregano and a little more oil. Serve right away with bread for the juices.

Cozy Red Lentil Soup

When the weather turns cold, this soup is a hug in a bowl. Red lentils melt into a silky texture without any cream, and they are packed with fiber and plant protein, two things the Mediterranean diet does best. A squeeze of lemon at the end wakes up all the flavors. It costs very little to make, and it tastes even better the next day. Would you eat this with a crusty bread or a warm pita?

You will need: 1 cup red lentils, 1 onion, 1 carrot, 2 garlic cloves, 2 tbsp olive oil, 1 tsp cumin, 1 tsp paprika, 5 cups vegetable broth, 1 lemon, salt, parsley.

How to make it: Warm the oil in a pot and cook the chopped onion and carrot for 5 minutes. Add the garlic, cumin and paprika and stir for 1 minute. Add the rinsed lentils and broth. Simmer 20 minutes until soft. Blend until smooth, season with salt and lemon juice and top with parsley.

Homemade Hummus Lunch Bowl

Once you make hummus at home, store bought tubs will never taste the same. The secret is to blend it longer than you think and add a splash of ice water. Turn it into lunch by adding warm pita, a cup of soup and some crunchy veggies. It is the kind of meal that feels like a treat but is full of good stuff. Which do you dip first: carrot sticks, pita or cucumber?

You will need: 1 can chickpeas, 3 tbsp tahini, 1 garlic clove, 1 lemon, 2 tbsp ice water, 3 tbsp olive oil, salt, paprika, pita bread and raw veggies to serve.

How to make it: Blend the chickpeas, tahini, garlic, lemon juice and salt for 2 minutes. Add the ice water and blend 2 more minutes until very smooth. Spoon into a bowl and make a swirl with the back of a spoon. Fill the swirl with olive oil and dust with paprika. Serve with pita and veggies.

Mediterranean Diet Stuffed Peppers

Stuffed peppers are the lunch you can make on Sunday and enjoy all week. Bright bell peppers are filled with rice, tomatoes, herbs and a little feta, then baked until soft and sweet. They look beautiful on the plate and reheat perfectly. Kids love picking their own color. Quick poll: which pepper color tastes best to you? A) red, B) yellow, C) orange, or D) green?

You will need: 4 bell peppers, 1 cup cooked rice or bulgur, 1 can diced tomatoes, 1 small onion, 2 garlic cloves, half a cup feta, 2 tbsp olive oil, 1 tsp oregano, fresh dill, salt, pepper.

How to make it: Heat the oven to 375F. Cut the tops off the peppers and scoop out the seeds. Cook the onion and garlic in oil, then stir in rice, tomatoes, oregano, dill, salt and pepper. Fold in the feta. Fill the peppers, put the tops back on and bake 35 to 40 minutes.

Grilled Halloumi and Veggie Plate

Halloumi is the cheese that does not melt. You can put it straight on a hot grill and it turns golden and squeaky on the outside and soft in the middle. Pair it with charred tomatoes and broccoli and you have a lunch that feels like a backyard cookout. It is salty, so you will not need much extra seasoning. Have you ever tried grilled cheese that is actually just grilled cheese?

You will need: 1 block halloumi, 1 small head broccoli, 1 cup cherry tomatoes, 1 zucchini, 2 tbsp olive oil, 1 lemon, pepper, fresh mint.

How to make it: Cut the halloumi into thick slices and the veggies into bite size pieces. Toss the veggies with olive oil and pepper. Grill or pan sear the veggies until charred, about 6 minutes. Grill the halloumi 2 minutes per side until golden. Plate together, squeeze lemon on top and add mint.

Lemony Chickpea Salad

This is the salad for people who say salads never fill them up. Chickpeas are a Mediterranean diet staple that bring protein and fiber, so you stay full for hours. Toss them with tomatoes, cucumber, red onion and a zippy lemon dressing and lunch is ready in ten minutes with no cooking at all. It keeps well in the fridge for three days, which makes it perfect for busy weeks. Would you add feta or avocado to yours?

You will need: 2 cans chickpeas, 1 cup cherry tomatoes, 1 cucumber, half a red onion, a handful of parsley, 3 tbsp olive oil, 1 lemon, 1 tsp cumin, salt, pepper.

How to make it: Rinse and drain the chickpeas. Halve the tomatoes and dice the cucumber and onion. Chop the parsley. Whisk the olive oil, lemon juice, cumin, salt and pepper in a big bowl. Add everything and toss well. Let it sit 10 minutes so the flavors soak in, then serve.

Mediterranean Diet Tabbouleh

Tabbouleh is really an herb salad with a little grain, not the other way around. Mountains of fresh parsley and mint, ripe tomatoes and fine bulgur are tossed with lemon and olive oil. It tastes so fresh it almost sparkles. Serve it in lettuce cups for a fun, crunchy lunch you can eat with your hands. Be honest: are you team parsley, or do you pick it out of everything?

You will need: Half a cup fine bulgur, 2 big bunches parsley, 1 small bunch mint, 3 tomatoes, 4 green onions, 1 lemon, 4 tbsp olive oil, salt, lettuce leaves to serve.

How to make it: Soak the bulgur in hot water for 15 minutes, then drain well. Finely chop the parsley, mint, tomatoes and green onions. Mix everything in a bowl with the bulgur. Add lemon juice, olive oil and salt and toss. Taste and add more lemon if you like. Spoon into lettuce leaves to serve.

Garlic Grilled Shrimp Skewers

Seafood is a big part of the Mediterranean diet, and shrimp cook in about four minutes, which makes them a dream for a weekday lunch. A quick bath in garlic, lemon and paprika gives them a smoky, bright flavor. Slide them onto skewers, grill them and serve with a simple salad or a scoop of rice. They are light, high in protein and feel like vacation food. Quick poll: do you eat shrimp A) grilled, B) fried, C) in pasta, or D) never?

You will need: 1 lb large shrimp (peeled), 3 garlic cloves, 1 lemon, 2 tbsp olive oil, 1 tsp smoked paprika, half a tsp chili flakes, salt, parsley, wooden skewers (soaked).

How to make it: Mix minced garlic, lemon juice, olive oil, paprika, chili and salt in a bowl. Add the shrimp and rest 15 minutes. Thread onto skewers. Grill or pan sear over high heat for 2 minutes per side until pink. Sprinkle with parsley and serve with lemon wedges.

Feta and Veggie Grain Bowl

Finish the week with a bowl that uses up whatever is in your fridge. A base of whole grains, a handful of roasted or raw veggies, crumbled feta and a lemon dressing is the simple formula behind so many Mediterranean diet meals. Change the toppings every day and you will never get bored. Want more ideas from the same sunny kitchen? Try our Mediterranean dinners that feel like a summer night in Greece. Which lunch here will you make first?

You will need: 1 cup cooked quinoa or brown rice, 1 cup chopped veggies (peppers, carrots, peas), half a cup feta, a handful of olives, 2 tbsp olive oil, 1 lemon, 1 tsp dried oregano, salt, pepper.

How to make it: Cook the quinoa or rice and let it cool a little. Chop or roast the veggies. Whisk olive oil, lemon juice, oregano, salt and pepper. Toss the grains and veggies with the dressing. Top with crumbled feta and olives. Eat warm or pack it cold for tomorrow.