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Photographer: Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Abby Armstrong.
Satisfy your midday hunger with these delicious lunch recipes. These dishes are lower in calories to help you meet your nutritional goals while staying nourished. Centered around produce, legumes, lean proteins and whole grains, these meals fit seamlessly into the Mediterranean diet, one of the healthiest eating patterns around. Recipes like our Veggie Wraps and our Broccoli Melts are nutritious options you’ll want to add to your menu.
01 of 29
Savory Oatmeal
Abbey Littlejohn
Savory oats are an underrated way to enjoy the whole grain—the toppings are endless! Cooking oats in soy milk is an easy way to add protein to this hearty grain bowl. Here, we top the oats with a bright roasted red pepper-olive mixture and a poached egg for richness.
02 of 29
Chicken & Sweet Potato Wrap
Photographer: Abbey Littlejohn.
These hearty wraps are filled with roasted sweet potatoes, chicken and mashed avocado. Using a rotisserie chicken saves time, but any leftover cooked chicken will work well.
03 of 29
Veggie Fried Rice
Photographer: Abbey Littlejohn.
This easy fried rice is packed with quick-cooking veggies, including zucchini, carrots and green beans. Leftover cooked brown rice can be used here if you have it—you’ll need 2 cups.
04 of 29
Chopped Broccoli & Chickpea Salad
Photographer: Morgan Hunt Ward, Prop Stylist: Abby Armstrong, Food Stylist: Ruth Skipworth.
This hearty broccoli-chickpea salad is packed with a satisfying texture and flavor from tender chickpeas, crunchy almonds, sweet golden raisins and tangy feta cheese. A mash of feta forms the base of the creamy, lemony dressing, coating every bite.
05 of 29
Marry Me White Bean Soup with Kale
Photographer: Morgan Hunt Ward, Prop Stylist: Priscilla Montiel, Food Stylist: Chelsea Zimmer.
This creamy, flavor-packed white bean and kale soup, inspired by Marry Me Chicken, comes together quickly for a cozy weekday lunch. Sun-dried tomatoes plus the oil from the jar infuse the base with rich, savory depth, while fresh basil and Parmesan cheese add a bright and satisfying finish.
06 of 29
Chickpea Caesar Salad
Photographer: Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Abby Armstrong.
This Caesar salad swaps traditional croutons for crispy roasted chickpeas. A creamy yogurt-based dressing adds a tangy twist to the classic flavor. Make the dressing and chickpeas in advance for a quick and delicious dinner.
07 of 29
Garlic-Miso Chicken Soup
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser.
This chicken-miso soup is a nourishing bowl that’s fresh and comforting. Sweet carrots, tender chicken and plenty of spinach simmer in a light broth, then get a savory boost from umami-rich white miso stirred in at the end. Ready in under an hour, it’s the kind of recipe that feels good on a chilly evening or anytime you’re craving something warm and satisfying.
08 of 29
Chickpea-Tuna Salad Lettuce Wraps
Photographer: Morgan Hunt Ward, Prop Stylist: Keoshia McGhee, Food Stylist: Emily Nabors Hall.
These lettuce wraps give classic tuna salad a fresh, flavorful upgrade. Mashed chickpeas add creamy texture and extra protein, while strained (Greek-style) yogurt gives the salad a light, creamy base. Everything bagel seasoning ties it all together with savory crunch.
09 of 29
Kale & Sweet Potato Salad with Chicken
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser.
Roasted sweet potatoes, massaged kale and a creamy tahini dressing set the stage for a mix of feta, golden raisins and crunchy almonds.
10 of 29
Chickpea Noodle Soup
Photographer: Robby Lozano, Food Stylist: Chelesa Zimmer, Prop Stylist: Lindsey Lower.
This cozy noodle soup is the kind of simple meal that’s worth keeping in your weeknight rotation. It starts with an aromatic base of carrots, celery and onion simmered in vegetable broth and gets heartiness (plus fiber) from the chickpeas and whole-wheat rotini.
11 of 29
Pesto Pasta with Peas & Tomatoes
Ali Redmond
Pasta is cooked alongside frozen sweet peas, then tossed with juicy cherry tomatoes and basil pesto for a fresh, herbaceous finish. A sprinkle of Parmesan and a squeeze of lemon add the perfect final touch.
12 of 29
Chicken Fajita Quinoa Bowl
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
These quinoa bowls feature chicken thighs, bell peppers and onions coated in a bold spice blend. Fluffy quinoa, brightened with cilantro and lime, forms a hearty base and a creamy, and a spiced yogurt sauce brings everything together.
13 of 29
Lemon-Turmeric Cabbage & White Bean Soup
Photographer: Ali Redmond.
This cozy soup combines tender cabbage and creamy cannellini beans with aromatic spices, plus a splash of lemon juice to brighten every spoonful. It’s light yet satisfying and easy enough for a weeknight dinner.
14 of 29
High-Fiber Chopped Salad with Italian Vinaigrette
This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.
15 of 29
Black Bean & Pepper Jack Quiche
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
This quiche is perfect for an easy breakfast or brunch that can be prepared ahead of time and reheated in the microwave. The creamy egg filling is packed with fiber-rich black beans, sweet peppers and spicy pepper Jack cheese for a flavorful kick.
16 of 29
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.
17 of 29
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, which pairs perfectly with the lemony dressing.
18 of 29
Cauliflower Spanakopita Melt
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
Here we blend the flavors of the Greek spinach pie, spanakopita, into the hand-held comfort and convenience of a grilled cheese sandwich. Chopped roasted cauliflower brings a healthy, veggie-packed twist.
19 of 29
Marry Me White Bean Salad
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.
This salad is a bright, flavor-packed dish that’s hard not to fall for. Pulling inspiration from Marry Me Chicken, the tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.
20 of 29
Veggie Wraps
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, so you can pull together this easy lunch in no time. Hummus adds plant-based protein and keeps the wrap from getting dry.
21 of 29
Broccoli Melts
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
These broccoli-cheese melts combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves.
22 of 29
Salmon-Stuffed Avocados
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
23 of 29
Cucumber & Tomato Sandwich
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
This herby cucumber and tomato sandwich is crisp and refreshing. Chives add a delicate onion flavor to the cream cheese, but dill or basil can be used in their place.
24 of 29
High-Protein Tuna & Chickpea Salad Sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.
25 of 29
Avocado Toast with Burrata
Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.
26 of 29
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.
27 of 29
Salmon Caesar Salad
This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.
28 of 29
Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
This healthy vegetarian salad recipe features chickpeas and quinoa for a boost of protein. Cilantro adds color and flavor when blended to make a creamy dressing. Serve this cold salad for lunch or dinner.
29 of 29
White Bean & Veggie Salad
Ali Redmond
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
Original Source:
https://www.eatingwell.com/low-calorie-lunch-recipes-for-the-mediterranean-diet-11908031