Registered dietitian and nutritionist Jill Weisenberger told Business Insider that one of her favorite Mediterranean-diet lunches is a simple chicken wrap. 

"Mix diced chicken with chopped walnuts, apples, and celery," Weisenberger said. "Hold everything together with Greek yogurt and add some greens before wrapping it up."

Add a squeeze of lemon or lime for extra flavor and vitamin C. 

Lentils are legumes that are packed with protein and vitamins. 

"Lentil salad is a filling dish full of delicious Mediterranean ingredients that are sure to keep you full with a ton of fiber and great texture," Weisenberger told BI.

To make a simple lentil salad, mix prepared lentils with chopped scallion and torn spinach or arugula. Add a few jarred artichoke hearts and dress with lemon and olive oil. 

Stephanie Nelson, registered dietitian and lead nutritition scientist for MyFitnessPal, told BI that a bowl with white beans and farro (a nutty grain common in Italian cooking) is a quick and satisfying lunch option.

"This recipe packs in the protein," Nelson said. "The Mediterranean diet should be primarily plant-based, so a farro and bean salad fits the mold exactly." 

To make this dish, chop and sauté an eggplant with garlic in olive oil, then add cooked farro, white beans, a small amount of tomato sauce, and a sprinkle of thyme and oregano. Top with feta cheese, if desired.

Registered dietitian Marisa Moore told BI that one of her favorite sweet treats to enjoy while following the Mediterranean diet is a serving of almond-stuffed dates. 

"The crunchy almonds deliver a dose of good fats and plant protein, and there's plenty of fiber in the dates to keep you energized and full," Moore said. 

If you don't like almonds, you can swap out chopped walnuts, hazelnuts, or pistachios. For a more substantial meal, pair the stuffed dates with Greek yogurt or a small lentil salad.

For a filling and portable lunch, Nelson recommended putting vegetables and chicken breast seasoned with garlic and rosemary in a whole-wheat pita.

"Packed with vegetables and whole grains, an herbed chicken pita is also high in the types of protein encouraged by the Mediterranean diet," Nelson said. 

For the vegetables, try adding carrots, cucumber, lettuce, and tomato. You can also add a dollop of Greek yogurt mixed with dill to prevent the pita from being too dry. 

For an easy Mediterranean-inspired lunch, opt for a tuna sandwich made with Greek yogurt instead of mayo. Nelson told BI that this results in a lighter version of a classic.

To make this sandwich, mix canned or fresh tuna with Greek yogurt, chopped celery, and a sprinkle of salt. Serve on whole-grain bread, and add tomato, arugula, or spinach for extra flavor and vitamins. 

Snack boards are a fun way to keep lunchtime interesting by incorporating many different flavors and nutrients into one meal. 

"Create a Mediterranean-inspired snack board with hummus, olives, fresh-cut vegetables, dried fruit, and a handful of spiced almonds," Moore said.

The protein and monounsaturated fats in this spread can help keep hunger at bay for longer.

Chickpeas, also known as garbanzo beans, are one of the staples of the Mediterranean diet.

"I love transforming chickpeas into an easy lunch by tossing them with olive oil and spices and roasting for a crunchy, savory meal," Moore told BI. 

Serve the roasted chickpeas over fresh spinach or kale with a squeeze of lemon and a drizzle of tahini. You can also pair them with a serving of roasted chicken for extra protein or roasted eggplant for more fiber. 

Moore suggested a simple plate of apples and nut butter for days when a heavy lunch doesn't sound appealing

"Pair fresh apple slices with a spoonful of nutrient-rich almond butter for a dose of good fats, protein, and fiber," Moore said. 

Also consider keeping preportioned servings of chopped apples and almond butter in the fridge for a grab-and-go option. 

Niçoise salad is a French dish traditionally made with boiled eggs, tomatoes, olives, and tuna or anchovies. 

"I recommend a Niçoise salad made with salmon for a tasty twist on a classic," Weisenberger said. "You can also include extras like boiled potatoes, steamed green beans, or other vegetables."

All of the ingredients in this salad are usually served cold, though the salmon may be eaten hot.

This story was originally published on January 1, 2021, and most recently updated on January 8, 2025.