8 Easy and Delicious Mediterranean Diet Lunch Ideas to Take to Work
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Lunchtime can be one of the most challenging meals of the day, especially when you're trying to eat healthy. Eating out every day can get expensive and can easily add unwanted calories and unhealthy ingredients to your meals. In this blog, I’m sharing some creative and unique ideas for healthy lunches that you can easily prepare and take to work that will leave your taste buds satisfied and your health in check.
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How You Can Drastically Improve Your Health By Following the Mediterranean Diet
In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.
However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.
I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!
After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.
Eating a Mediterranean diet restored my physical and mental health.
My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.
Easy and Delicious Mediterranean Diet Lunch Ideas to Take to Work
— Build-Your-Own-Salad Bar
Creating your own salad bar at home is a fun and easy way to ensure you eat a balanced and healthy meal. Start with a base of mixed greens, spinach, kale, or arugula, and add toppings like boiled eggs, cherry tomatoes, sliced cucumbers, shredded carrots, avocado, crumbled feta cheese, Greek olives, and grilled chicken. You can also add in some nuts, seeds, or dried fruit for a little crunch or sweetness. Store each ingredient separately in small containers and assemble your salad at work to keep each ingredient fresh.
For a fresh and delicious Mediterranean salad, try adding fried Halloumi cheese and roasted cherry tomatoes to a bed of mixed greens, and top with a balsamic vinaigrette.
I love using these containers to meal prep salads. They allow me to make large, filling salads while keeping the salad dressing and dry ingredients separate until I’m ready to eat.
— Create Your Own Grain Bowls
Grain bowls are a perfect balance of grains, veggies, and protein that will keep you feeling full and energized. Start with a base of quinoa, brown rice, or cauliflower rice, and top with roasted or sautéed veggies like broccoli, sweet potato, and bell peppers. Add in some protein such as grilled chicken, shrimp, tofu, or chickpeas, and drizzle with a homemade dressing for an extra flavor kick.
Try this Recipe for Mediterranean Grain Bowls:
Ingredients:
1 cup quinoa
2 cups water
1 Tablespoon olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small cucumber, diced
1 cup cherry tomatoes, halved
½ cup Kalamata olives, pitted and halved
½ cup crumbled feta cheese
¼ cup fresh parsley, chopped
Juice of 1 lemon
Salt and pepper to taste
Directions:
Rinse the quinoa under cold water to remove any bitterness.
In a medium saucepan, bring the water to a boil. Add the quinoa and reduce the heat to low. Cover and simmer for about 15 minutes or until the quinoa is tender and the water is absorbed.
While the quinoa cooks, heat the olive oil in a skillet over medium heat. Add the sliced bell peppers and sauté for about 5 minutes or until they are slightly softened.
In a large bowl, combine the cooked quinoa, sautéed bell peppers, diced cucumber, cherry tomatoes, Kalamata olives, crumbled feta cheese, and chopped parsley.
Drizzle the lemon juice over the mixture and season with salt and pepper to taste. Toss everything together until well combined.
These grain bowls can be enjoyed warm or cold.
For a list of homemade dressing recipes, check out my blog post 15 Homemade Salad Dressing Recipes for the Mediterranean Diet.
To learn how to roast vegetables, check out my blog post How to Perfectly Roast Vegetables for the Mediterranean Diet.
— Make Lettuce Wraps
Lettuce wraps are a fun and unique way to enjoy your favorite sandwich or wrap ingredients without the bread. Use large lettuce leaves like romaine or butter lettuce and fill with sliced turkey, ham, cheese, and your favorite veggies like tomato, cucumber, and avocado. Roll it up and secure it with a toothpick.
To make a Mediterranean lettuce wrap: place cooked ground turkey or chicken, minced garlic, dried oregano, chopped cucumbers, diced tomatoes, sliced avocado, black or green olives, salt, and pepper in a large lettuce leaf. Add crumbled feta if desired, then drizzle tzatziki sauce on top.
— Build Healthy Bistro Boxes
Bistro boxes are a great way to make sure you're getting a variety of nutrients throughout the day. Pack some carrot sticks, cherry tomatoes, sliced cucumbers, hummus, hard-boiled eggs, and a handful of berries in a divided container. This will keep you full, satisfied, and energized throughout the day.
This is my favorite Bento/Bistro box to use for healthy meal prep.
— Explore Different Soups, Stews, and Chili
Soups, stews, and chili are a classic lunch option that can be easily prepared in large batches and stored in the freezer. Try making a vegetable soup, lentil soup, or chicken stew with plenty of veggies and a variety of spices. Store in individual containers and heat it at work for a warm and comforting lunch.
If you are looking for new soup and stew recipes to try, check out my blog post 10 Soups & Stews to Make on the Mediterranean Diet.
— Make Authentic Greek Gyros
If you find yourself with a little extra time for meal prepping, play around with authentic Mediterranean recipes such as with these Greek gyros.
Authentic Greek Gyros
Servings: 4
Ingredients:
1 lb. (16 oz.) lamb meat, thinly sliced
4 pita breads
1 cup whole, plain, Greek yogurt
2 tomatoes, sliced
1 red onion, thinly sliced
1 cucumber, diced
2 Tablespoons olive oil
2 Tablespoons lemon juice
1 Tablespoon dried oregano
Salt and pepper to taste
Directions:
In a large bowl, combine the olive oil, lemon juice, dried oregano, salt, and pepper. Add the lamb meat slices to the bowl and marinate for at least 30 minutes.
Preheat a grill or grill pan over medium-high heat. Cook the marinated lamb slices for about 4-5 minutes on each side until they are nicely browned and cooked through.
While the lamb is cooking, warm the pita breads in a toaster or on the grill for a minute or two until they are slightly toasted.
Once cooked, remove the lamb from the heat and let it rest for a few minutes. Then, thinly slice the cooked lamb into smaller pieces.
To assemble the gyros, spread a spoonful of Greek yogurt on each pita bread. Top with sliced tomatoes, red onions, diced cucumbers, and the cooked lamb slices.
Wrap the pita bread tightly around the filling and secure it with aluminum foil or parchment paper to hold everything together.
Meal Prep Tip: To meal prep this recipe to enjoy later (such as at work), use a meal prep container to keep the meat, vegetables, and pita separate to prevent the pita from getting soft and the vegetables from getting mushy. I highly recommend these Bentgo All-in-One Salad Containers because they include a small container for sauces and dressings (or Greek yogurt for this recipe). When you are ready to eat, reheat the lamb meat, then build your gyro starting at step 5 in the directions above.
— Meal Prep with Sheet Pan Meals
Meal prepping with sheet pan meals is an excellent option for busy meal preppers who don’t have a lot of time to spend in the kitchen. Simply lay your ingredients out in a single layer on a sheet pan covered with parchment paper, drizzle with olive oil, season with salt and pepper, and roast in the oven! The key to sheet pan cooking is making sure all of the ingredients on the sheet pan are roughly the same size as this will ensure they cook at the same rate.
To get started, try my Sheet Pan Tomato, Basil, and Parmesan Gnocchi recipe.
To learn how to roast vegetables, check out my blog post How to Perfectly Roast Vegetables for the Mediterranean Diet.
— Explore Different High Protein Egg Bakes, Quiches, and Frittatas
I love preparing egg bakes for Mediterranean meal prep because you can bake a large casserole dish of eggs, veggies, and healthy protein in the oven and it will last you most of the week! This high-protein meal prep option is an excellent choice to ensure you don’t get hungry mid-afternoon.
To get started, try the below Mediterranean Spinach, Tomato, and Feta Frittata recipe.
Mediterranean Spinach, Tomato, and Feta Frittata
Servings: 2
Ingredients:
1 Tablespoon olive oil
4 eggs
½ cup baby spinach
6 cherry tomatoes, cut in half
¼ cup yellow onion, finely chopped
¼ cup mushrooms, finely chopped
2 teaspoons fresh crushed garlic
6 green olives
¼ cup feta cheese, crumbled
Fresh or dried basil, to taste
Coarse pink Himalayan salt and pepper to taste
Directions:
Set the stovetop burner to low- medium heat.
In a measuring cup, whisk together the eggs.
Coat the skillet with the olive oil, then add the scrambled eggs to the skillet.
Set the vegetables and feta cheese on top of the scrambled eggs, then place a lid on top of the skillet.
Let the frittata cook with the lid on for 5-10 minutes, until the top of the frittata is formed and there is no liquid egg.
Remove the lid and add the fresh or dried basil.
Serve immediately or store in the fridge or freezer.
Nutrition:
Calories: 297 | Total Fat: 21 g | Total Carb: 10 g | Protein: 5 g
— Pack Healthy Fruit and Yogurt Parfaits
Fruit and yogurt parfaits are a healthy and refreshing lunch option, especially during the warmer months. Layer your favorite fruits like strawberries, blueberries, and bananas with Greek yogurt and granola. You can also add in some honey or chia seeds for extra sweetness and nutrients.
Try these recipes to get started:
Eating healthy lunches at work doesn't have to be boring or complicated. With these creative ideas, you can easily prepare and enjoy delicious and nutritious meals. Remember to include a variety of food groups and flavors to keep your meals interesting and satisfying. Taking the time to plan and prepare your lunches will not only benefit your health, but will also save you time and money in the long run.
Start Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By understanding what my body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 3 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List
I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!
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