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It’s no wonderthe Mediterranean dietis considered to be one of the healthiest. It’s brimming with plant-based foods, healthy fats, whole grains and lean protein. People who follow it tend to have lower levels of inflammation in their bodies and reduce their risk of chronic diseases, including heart disease and diabetes. And they live longer.The Mediterranean diet is evengood for your brain, including a reduced risk of dementia and depression and improved cognitive capabilities. Plus, it’s simply a delicious way to eat, since it uses manyherbs and spicesto add flavor to food. And those herbs and spices also have health benefits, including reduced inflammation. Pack up these Mediterranean diet lunch ideas for work and eat healthy all week long.
It’s no wonderthe Mediterranean dietis considered to be one of the healthiest. It’s brimming with plant-based foods, healthy fats, whole grains and lean protein. People who follow it tend to have lower levels of inflammation in their bodies and reduce their risk of chronic diseases, including heart disease and diabetes. And they live longer.
The Mediterranean diet is evengood for your brain, including a reduced risk of dementia and depression and improved cognitive capabilities. Plus, it’s simply a delicious way to eat, since it uses manyherbs and spicesto add flavor to food. And those herbs and spices also have health benefits, including reduced inflammation. Pack up these Mediterranean diet lunch ideas for work and eat healthy all week long.
01of 31Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini DressingView RecipeA 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 or dinner. A few wedges of warm pita perfectly finish off this meal.
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Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
View Recipe
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 or dinner. A few wedges of warm pita perfectly finish off this meal.
02of 31Chicken Quinoa Bowl with Olives & CucumberView RecipeOlives, cucumber, roasted red peppers and spices come together magically in this healthy chicken quinoa bowl recipe. Serve with a squeeze of lemon.
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Chicken Quinoa Bowl with Olives & Cucumber
Olives, cucumber, roasted red peppers and spices come together magically in this healthy chicken quinoa bowl recipe. Serve with a squeeze of lemon.
03of 31Lentil Salad with Feta, Tomatoes, Cucumbers & OlivesView RecipeJennifer CauseyThis Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.
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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.
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Spinach & Feta Turkey Meatballs with Herbed Quinoa
05of 31Quinoa Salad with Feta, Olives & TomatoesView RecipeGreg DuPreeThis quinoa salad, which takes loose inspiration from a Greek salad, is flavorful and filling. Broiling the olives along with the other vegetables softens their flavor and adds a smoky background note. A garnish of basil brightens the dish.
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Quinoa Salad with Feta, Olives & Tomatoes
Greg DuPree
This quinoa salad, which takes loose inspiration from a Greek salad, is flavorful and filling. Broiling the olives along with the other vegetables softens their flavor and adds a smoky background note. A garnish of basil brightens the dish.
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3-Ingredient Roasted Red Pepper Soup with Chickpeas
07of 313-Ingredient Green Goddess White Bean SaladView RecipeCarolyn A. Hodges, R.D.Bagged salad and slaw blends are great shortcut ingredients for adding variety without needing to wash and chop lots of different vegetables. Toss a kale-and-broccoli slaw mix with canned white beans and yogurt-based green goddess dressing for a crunchy main-dish salad in minutes.
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3-Ingredient Green Goddess White Bean Salad
Carolyn A. Hodges, R.D.
Bagged salad and slaw blends are great shortcut ingredients for adding variety without needing to wash and chop lots of different vegetables. Toss a kale-and-broccoli slaw mix with canned white beans and yogurt-based green goddess dressing for a crunchy main-dish salad in minutes.
08of 31Cucumber, Tomato & Arugula Salad with HummusView RecipeTomatoes, 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.
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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.
09of 31Chicken Tenders & Couscous Wrap with Fresh HerbsView RecipeThis wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with a mixed green salad to round this lunch out.
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Chicken Tenders & Couscous Wrap with Fresh Herbs
This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with a mixed green salad to round this lunch out.
10of 31Cucumber Salad, Hummus & Pita Bento Box LunchView RecipeAli RedmondEnjoy this refreshing bento box idea on your lunch break. It combines cucumber salad, hummus, pita and more for a satisfying work lunch.
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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.
11of 31Chicken & Cucumber Pita Sandwiches with Yogurt SauceView RecipeCucumbers do double duty in this healthy Greek-inspired chicken pita recipe—they’re grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide a cool crunch tucked into the pita. Serve these sandwiches for a healthy dinner or light lunch.
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Chicken & Cucumber Pita Sandwiches with Yogurt Sauce
Cucumbers do double duty in this healthy Greek-inspired chicken pita recipe—they’re grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide a cool crunch tucked into the pita. Serve these sandwiches for a healthy dinner or light lunch.
12of 31Slow-Cooker Chicken & Chickpea SoupView RecipeThe only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you’re also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that’s always good to stock up on.
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Slow-Cooker Chicken & Chickpea Soup
The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you’re also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that’s always good to stock up on.
13of 31Fiber-Packed Spicy White Bean & Spinach SaladView RecipePhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterIn this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend that features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is served on a bed of lightly dressed spinach that pairs well with the beans—or with grilled chicken or steak kebabs for another meal.
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Fiber-Packed Spicy White Bean & Spinach Salad
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
In this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend that features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is served on a bed of lightly dressed spinach that pairs well with the beans—or with grilled chicken or steak kebabs for another meal.
14of 31Chickpea & Quinoa Bowl with Roasted Red Pepper SauceView RecipeQuinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.
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Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.
15of 31Ravioli & Vegetable SoupView RecipeFresh or frozen ravioli cook in minutes and turn this light vegetable soup into a main course. Look for whole-wheat or whole-grain ravioli in the refrigerated or frozen section of the supermarket. Serve this healthy ravioli soup with a side salad.
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Ravioli & Vegetable Soup
Fresh or frozen ravioli cook in minutes and turn this light vegetable soup into a main course. Look for whole-wheat or whole-grain ravioli in the refrigerated or frozen section of the supermarket. Serve this healthy ravioli soup with a side salad.
16of 31Pesto Chicken Quinoa BowlsView RecipeThis pesto chicken quinoa bowl is packed with herbs from the basil pesto and the Italian spice mix and gets a slight kick of heat from the red pepper. If you enjoy the flavor profile, this dish can also be made with orzo in place of quinoa.
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Pesto Chicken Quinoa Bowls
This pesto chicken quinoa bowl is packed with herbs from the basil pesto and the Italian spice mix and gets a slight kick of heat from the red pepper. If you enjoy the flavor profile, this dish can also be made with orzo in place of quinoa.
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Tuna & Olive Spinach Salad
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Chopped Salad with Chickpeas, Olives & Feta
Kelsey Hansen
19of 31Tomato, Cucumber & White-Bean Salad with Basil VinaigretteView RecipeThis no-cook bean salad is a delicious way to use summer’s best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
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Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
This no-cook bean salad is a delicious way to use summer’s best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
20of 31Couscous & Chickpea SaladView RecipeCooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.
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Couscous & Chickpea Salad
Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.
21of 31Meal-Prep Roasted Vegetable Bowls with PestoView RecipeYour co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together four lunches when you have time, and you will have packable lunches (or ready-to-eat dinners) for several days—just grab a container on your way out the door in the morning.
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Meal-Prep Roasted Vegetable Bowls with Pesto
Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together four lunches when you have time, and you will have packable lunches (or ready-to-eat dinners) for several days—just grab a container on your way out the door in the morning.
22of 31Creamy Pesto Chicken Salad with GreensView RecipeFor a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.
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Creamy Pesto Chicken Salad with Greens
For a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.
23of 313-Ingredient White Bean & Cherry Tomato SaladView RecipePhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleThis three-ingredient lunch takes a packaged salad kit to the next level with the addition of two pantry staples: cherry tomatoes and white beans. The Mediterranean flavor profile works well here, but another mix will be just as simple and satisfying. Don’t like the dressing that comes with the kit? Use your favorite bottled dressing ormake your own.
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3-Ingredient White Bean & Cherry Tomato Salad
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
This three-ingredient lunch takes a packaged salad kit to the next level with the addition of two pantry staples: cherry tomatoes and white beans. The Mediterranean flavor profile works well here, but another mix will be just as simple and satisfying. Don’t like the dressing that comes with the kit? Use your favorite bottled dressing ormake your own.
24of 31Fig & Goat Cheese SaladView RecipeThe sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can’t find dried figs, try swapping in dried apricots.
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Fig & Goat Cheese Salad
The sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can’t find dried figs, try swapping in dried apricots.
25of 31White Bean & Veggie SaladView RecipeThis meatless main dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
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White Bean & Veggie Salad
This meatless main dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
26of 31Air-Fryer Tahini-Dressed Crispy Chickpea SaladView RecipeAdam AlbrightChickpeas get deliciously crispy in the air fryer and provide a welcome textural contrast to the leafy greens in this salad. A quick tahini-lemon dressing adds nuttiness and brightness.
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Air-Fryer Tahini-Dressed Crispy Chickpea Salad
Adam Albright
Chickpeas get deliciously crispy in the air fryer and provide a welcome textural contrast to the leafy greens in this salad. A quick tahini-lemon dressing adds nuttiness and brightness.
27of 31Quinoa Chickpea Salad with Roasted Red Pepper Hummus DressingView RecipeThis hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.
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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.
28of 31Meal-Prep Falafel Bowls with Tahini SauceView RecipeThese quick couscous bowls come together in 20 minutes thanks to healthy convenience items like frozen falafel and steam-in-bag fresh green beans. Whisk together the simple tahini sauce while the other ingredients cook. Feeling adventurous? Skip the frozen falafel andmake your own.
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Meal-Prep Falafel Bowls with Tahini Sauce
These quick couscous bowls come together in 20 minutes thanks to healthy convenience items like frozen falafel and steam-in-bag fresh green beans. Whisk together the simple tahini sauce while the other ingredients cook. Feeling adventurous? Skip the frozen falafel andmake your own.
29of 31Rainbow Veggie WrapsView RecipeThere’s definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease—ormake your own. They look impressive, but they’re easy enough for kids to assemble themselves for an easy lunch or dinner.
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Rainbow Veggie Wraps
There’s definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease—ormake your own. They look impressive, but they’re easy enough for kids to assemble themselves for an easy lunch or dinner.
30of 31Chopped Power Salad with ChickenView RecipeJason DonnellyEnjoy this filling and colorful salad for lunch or dinner. The dressing gets made in the same bowl that the salad is tossed in, so the greens absorb every bit of flavor.
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Chopped Power Salad with Chicken
Jason Donnelly
Enjoy this filling and colorful salad for lunch or dinner. The dressing gets made in the same bowl that the salad is tossed in, so the greens absorb every bit of flavor.
31of 31Green Goddess WrapView RecipePhotographer: Fred Hardy, Food Stylist: Jennifer WendorfA soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead. Add sliced chicken for added protein.
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Green Goddess Wrap
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf
A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead. Add sliced chicken for added protein.
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