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10+ High-Fiber Mediterranean Diet Lunch Recipes
Finding fresh and delicious midday meals that meet your nutritional goals has never been so easy. Each of these lunches meets our high-fiber nutrition parameters with at least 6 grams per serving, which can help you feel satisfied all afternoon. Plus, each dish aligns with the Mediterranean diet—one of the healthiest eating patterns in the world. Packed with lean proteins, produce and whole grains, recipes like the High-Protein Cucumber Sandwich and Canned Tuna Rice Bowl are sure to become your new favorite lunches.
High-Protein Black Bean Salad
Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.
In this high-protein salad, black beans take center stage. As the main source of plant-based protein, they make the salad satisfying, with their creamy texture pairing perfectly with sweet potato, crisp veggies and a citrusy dressing. It’s an easy, filling option for lunch or dinner—especially for those looking to add more plant-powered protein to their diet.
High-Protein Cucumber Sandwich
Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.
This high-protein cucumber sandwich features a creamy spread made by whipping cottage cheese with white miso, soy sauce and rice vinegar. This mixture delivers a creamy boost of protein that pairs perfectly with sliced cucumbers, which add a crisp, fresh bite.
Easy Chickpea Salad
Ali Redmond
This easy chickpea salad lunch box is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite. It’s easy to scale up the recipe to prep multiple servings at once, so you can stock your fridge with grab-and-go lunches for the week. Just remember to add the crackers on the day you plan to enjoy it to keep them crunchy and delicious.
Bean & Pasta Salad
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This bean-and-pasta salad is a satisfying dish packed with plant-based protein. It combines tender pasta with fiber-rich beans, crisp vegetables and a zesty vinaigrette for a well-balanced bite. The flavors continue to meld as it sits, making it an ideal recipe for meal prep or gatherings.
Lemony Orzo & Tuna Salad with Broccoli
Leigh Beisch
This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite. Be sure to monitor the pasta-cooking carefully, as orzo can go from al dente to mush in a minute. If in doubt, drain it a little early—it’ll soften further in the lemon dressing.
Canned Tuna Rice Bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
This canned tuna rice bowl is a quick, flavor-packed meal combining a pantry staple and fresh ingredients. Flaky chunks of tuna combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. It’s easy to customize and comes together in minutes—perfect for a satisfying lunch or weeknight dinner.
Grilled Cheese with Spinach & Tomato
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Claire Spollen.
This grilled cheese with spinach and tomato is a flavorful twist on the classic sandwich, cooked to golden perfection on the stovetop. Wilted spinach is infused with plenty of garlic. Juicy tomato slices add color and a fresh bite to the melty mozzarella filling. This sandwich makes for an easy lunch or dinner and pairs well with tomato soup or a simple green salad.
Cucumber-Hummus Wrap
Photographer: Ali Redmond.
This cucumber-hummus wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables. For a shortcut, swap in pre-shredded coleslaw mix instead of shredding your own cabbage.
High-Protein Caprese Chickpea Salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle
This caprese chickpea salad is a fresh, protein- and fiber-packed, plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish. It’s quick to prepare, colorful and bursting with summery flavor.
Veggie Sandwich with Garlic-Herb Cheese
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
The creamy spreadable cheese in this veggie sandwich adds flavor while holding everything in place. This colorful, well-balanced sandwich is crispy from the cucumber and peppers, sweet from the tomatoes and beets, and tangy from the banana peppers.
Chicken Guacamole Bowls
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
These chicken guacamole bowls are a simple, flavor-packed meal where juicy chicken thighs and colorful veggies roast together on a single sheet pan for easy prep and cleanup.The chicken and veggies are served over a fresh and creamy guacamole with a sprinkle of tangy cotija cheese. A squeeze of lime at the end brightens up the dish and ties all the bold, fresh flavors together.
No-Cook Black Bean Taco Bowls
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
These black bean taco bowls with lime crema are a refreshing no-cook meal perfect for busy days. They feature hearty black beans, veggies and zesty toppings layered over crispy cabbage and lettuce. The lime crema adds a tangy, creamy finish that brings all the flavors together. Enjoy these effortless bowls with the suggested toppings below, or customize them with your own favorites.
Teriyaki Chicken Salad
Photographer: Robby Lozano; Food Stylist: Julian Hensarling; Prop Stylist: Christina Daley.
This teriyaki chicken salad is a delicious blend of tender, glazed chicken thighs and crisp sliced veggies, all tossed in a flavorful teriyaki dressing. For an extra layer of texture and flavor, you can add some crispy fried onions or shallots, which provide a satisfying crunch and a hint of sweetness. Whether you keep it simple or add the extra crunch, this salad is a versatile and satisfying dish that’s sure to become a favorite.
5-Ingredient Avocado & Chickpea Salad
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
This avocado-and-chickpea salad is a fresh, flavorful dish that comes together in minutes. Made with just five ingredients, it’s as simple as it is satisfying. Creamy avocado pairs perfectly with hearty chickpeas for a filling, plant-based meal. With no cooking required and minimal prep, it’s a perfect quick lunch or dinner.
