15+ Mediterranean Diet Lunch Recipes for Better Blood Sugar

Daydreaming about that lunch break? We’ve got plenty of recipes that will be worth the wait! These tasty lunches feature staple ingredients of the Mediterranean diet like beans, fish, whole grains and greens. Plus they align with a diabetes-appropriate eating pattern, since they are low in sodium, saturated fat, carbs and calories. Try options like our Mushroom & Tofu Stir-Fry or our One-Pot Spinach, Chicken Sausage & Feta Pasta for a hearty lunch that will help you feel your best.

Mushroom & Tofu Stir-Fry

This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve it over brown rice.

Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers in the fridge for easy, healthy grab-and-go lunches all week long.

One-Pot Spinach, Chicken Sausage & Feta Pasta

Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

A little bit of meal prep goes a long way in this one-dish pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.

Charred Shrimp, Pesto & Quinoa Bowls

These shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they’re basically the ultimate easy weekday lunch. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.

Chicken & Cabbage Soup with Pesto

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely

This one-pot chicken and cabbage soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer. This soup works well with leftover chicken—simply shred or chop cooked chicken and add it to the soup to reheat once the cabbage is tender.

Veggie & Hummus Sandwich

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.

Savory Oatmeal with Tomato & Sausage

Oats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes and herbs.

Slow-Cooker Mediterranean Diet Stew

Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock pot stew.

Spinach Ravioli with Artichokes & Olives

Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy meal on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help build big flavor fast. If you can’t find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).

Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

Jennifer Causey

This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.

Spinach & Egg Scramble with Raspberries

Jen Causey

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.

Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

Roasted sweet potatoes are paired with spinach, cabbage and white beans and tossed together with a bright basil dressing in this healthy main dish salad.

Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch. A few wedges of warm pita finish off the meal perfectly.

Cucumber Salad, Hummus & Pita Bento Box Lunch

Ali Redmond

Enjoy this refreshing bento box idea on your lunch break. It combines cucumber salad, hummus, pita and more for a satisfying work lunch.

Cucumber, Tomato & Arugula Salad with Hummus

Tomatoes, cucumber, red onion and feta top arugula in this quick Greek-inspired salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch.

Salmon Pita Sandwich

This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you’re bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.

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