Reviewed by Dietitian Jessica Ball, M.S., RD
Lunch can be super convenient when it’s ready in three steps or less. These meals are simple and easy to throw together for a healthy and flavorful midday bite. Plus, each dish aligns with the Mediterranean diet, known as one of the healthiest and most flexible diets around. You’ll notice that these lunches are packed with lots of nutritious ingredients like leafy greens, seafood, legumes, whole grains and healthy oils to help you feel your best. Recipes like our Orzo Salad with Broccoli & Chickpeas and our Chickpea-Cucumber Sandwich are delicious options for lunchtime this week.
01 of 20
Orzo Salad with Broccoli & Chickpeas
This bright, veggie-packed orzo salad comes together in just 30 minutes, making it a great option for meal prep, picnics or easy lunches. Briny capers, fresh lemon and parsley add plenty of flavor to every bite.
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02 of 20
Chickpea-Cucumber Sandwich
Make this vegetarian sandwich whenever you need a quick and satisfying lunch. Chickpeas add plant-based protein and fiber, while strained yogurt adds calcium. Be sure to leave some chickpeas whole for the best texture.
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03 of 20
5-Ingredient Avocado & Black Bean Salad
This Avocado & Black Bean Salad comes together in just 20 minutes with a handful of simple ingredients. The combination of fiber-rich beans and healthy fats from avocado makes this salad both satisfying and refreshing. It’s an easy option for potlucks, picnics and busy weeknights.
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04 of 20
Veggie Pesto Sandwich
This veggie pesto sandwich is layered with juicy tomatoes, creamy fresh mozzarella and crisp zucchini for a fresh, satisfying meal. Refrigerated basil pesto adds bold herb flavor, while whole-grain bread and plenty of vegetables make this quick sandwich hearty enough for lunch or a light dinner.
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05 of 20
No-Cook White Bean & Avocado Bowls
This no-cook bean and avocado bowl comes together in just 10 minutes, making it a great option for a quick lunch or light dinner. It’s an easy, satisfying way to enjoy a plant-forward meal with minimal prep.
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06 of 20
Tuna & White Bean Salad Lettuce Wraps
These tuna and white bean salad lettuce wraps are a fresh, no-cook entree that comes together quickly. Creamy mashed white beans and yogurt add body and protein, while chili crisp and lime juice bring brightness and a subtle kick. Wrapped in crisp butter lettuce leaves, this light yet satisfying dish is perfect for lunch or a quick weeknight dinner.
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07 of 20
Za’atar Egg Salad Pitas
These quick egg salad pitas are packed with bold flavors. Creamy yogurt, tangy feta and fragrant za’atar elevate classic egg salad, while pickled red onions add a bright, zippy finish. It’s a fast, satisfying option for lunch or a light dinner.
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08 of 20
3-Ingredient Bean Salad
This easy three-ingredient bean salad makes a satisfying plant-based lunch with minimal prep. Creamy great northern beans are tossed with tangy pickled red onions and fresh parsley for a bright, flavorful dish that comes together in just 10 minutes. Enjoy it on its own, spooned over greens or paired with crusty whole-grain bread.
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09 of 20
Bang Bang Chicken Salad Sandwich
This bang bang chicken salad sandwich is creamy, spicy and packed with crunchy vegetables. The yogurt-based sauce, flavored with Sriracha, sweet chili sauce and lime, coats shredded chicken for a bold filling. Layered with crisp cucumber and lettuce on toasted whole-wheat bread, it makes a quick and satisfying lunch.
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10 of 20
Tomato-Egg Salad Sandwich
This tomato and egg salad sandwich is a quick, satisfying option for lunch. Creamy egg salad made with yogurt keeps it light, while fresh tomato adds juiciness and flavor. Served on whole-grain bread, it’s a simple, balanced meal that comes together in just 15 minutes.
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11 of 20
Lemon-Garlic Dense Bean Salad with Feta
Lemon and red-wine vinegar brighten this hearty bean salad, while creamy feta and crunchy roasted almonds add richness and texture. Serve it on its own for a quick lunch or pair it with grilled chicken or fish for a simple dinner.
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12 of 20
Cucumber, Avocado, Tomato & Goat Cheese Sandwich
This Cucumber, Avocado, Tomato & Goat Cheese Sandwich is a fresh, veggie-packed option that comes together in just 15 minutes. A creamy blend of goat cheese, yogurt and dill adds tangy flavor that pairs perfectly with crisp cucumber, buttery avocado and juicy tomato for a satisfying lunch or light dinner.
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13 of 20
Herbed Chicken Salad
This quick chicken salad combines hearty rice, tender shredded chicken and crisp vegetables with a bright citrus-herb dressing. Fresh mint and cilantro add vibrant flavor, while a hint of cinnamon and cayenne brings subtle warmth to each bite. It’s a satisfying, well-balanced dish that comes together in just minutes.
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14 of 20
Chickpea, Beet & Cucumber Salad
In this colorful salad, earthy beets and hearty chickpeas are tossed with crisp cucumber, tender greens and nutty farro for a vibrant mix of texture and flavor in every bite. Enjoy it as a light vegetarian lunch or serve alongside grilled chicken or fish for an easy, make-ahead side.
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15 of 20
Cucumber-Avocado Sandwich
This creamy, crunchy sandwich layers salty feta, crisp cucumber and silky avocado between slices of whole-wheat toast. A simple yogurt-feta spread adds richness and tang, while spinach and red onion bring freshness and bite, perfect for a quick lunch.
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16 of 20
High-Protein Chicken Wrap with Pesto
This high-protein chicken wrap is packed with fresh flavor and comes together in just 15 minutes. A quick vegan pesto made with basil, spinach and toasted nuts coats the chicken, adding bright herb flavor without cheese. Wrapped in whole-wheat tortillas with creamy avocado and fresh greens, these wraps make an easy lunch or light dinner.
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17 of 20
Chopped Italian Chickpea Salad
This chopped Italian-inspired salad combines crisp lettuce, creamy chickpeas, juicy tomatoes and sharp provolone in a zesty red-wine vinaigrette. It’s hearty enough to stand on its own for lunch yet versatile enough to serve alongside grilled chicken or fish.
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18 of 20
Green Goddess Chickpea Bowl
This veggie-packed chickpea bowl features hearty chickpeas and quinoa topped with an herby green goddess dressing made creamy with Greek-style yogurt and avocado. It’s a satisfying vegetarian lunch or light dinner that delivers fiber, protein and fresh flavor in every bite.
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19 of 20
Cucumber & White Bean Sandwiches
This refreshing sandwich layers creamy smashed white beans with crisp vegetables and juicy tomato for a satisfying, fiber-rich lunch that comes together in just 15 minutes. A touch of dill pickle relish and Dijon adds tangy contrast, while avocado and mayo lend richness.
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20 of 20
Cucumber-Spinach Wrap
This fresh and creamy cucumber-spinach wrap comes together in minutes. A quick yogurt spread, brightened with lemon and dill, acts like a shortcut tzatziki, while crisp cucumber, buttery avocado and a sprinkle of za’atar add cool crunch and herby depth.
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