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    Home » Recipe Collections

    Best Healthy Lunch Ideas

    Published: Jan 19, 2023 by Shadi HasanzadeNemati · This post may contain affiliate links .

    Jump to Recipe Print Recipe
    healthy lunch ideas Mediterranean style.

    Looking for delicious and easy healthy lunch ideas? We've got you covered. These Middle Eastern and Mediterranean style healthy lunch recipes are perfect for any day of the week and you can prepare most of them in advance to save time. From salad and soup lunches to chicken and seafood, we have in all here for you!

    healthy lunch ideas Mediterranean style.
    Table Of Contents:
    • Healthy lunch ideas - soups and stews
    • Healthy vegetarian main dishes
    • Salad recipes for a healthy lunch
    • Healthy fish and seafood lunch ideas
    • Healthy lunch ideas using chicken
    • Healthy Rice and Pasta Recipes
    • Frequently asked questions
    • More Recipe Collections
    • Step-by-Step Recipe
    • Best Healthy Lunch Ideas

    Healthy lunch ideas - soups and stews

    Turkish zucchini stew recipe

    Turkish Zucchini Stew Recipe
    This Turkish zucchini stew is hearty, healthy and simple to make. It's made in one pot and is ready in just 30 minutes.
    Check out this recipe
    This Turkish zucchini stew is hearty, healthy and so easy to make. It's made in one pot and is ready in just 30 minutes.

    Mediterranean green lentil soup

    Easy Mediterranean Green Lentil Soup
    Here's a green lentil soup with a Mediterranean twist. Packed with vegetables and spices, this recipe proves that healthy soups don't have to be bland!
    Check out this recipe
    easy healthy dinner ideas - Here's a green lentil soup with a Mediterranean twist. Packed with vegetables and spices, this recipe proves that healthy soups don't have to be bland!

    Moroccan chickpea stew

    Easy Moroccan Chickpea Stew
    Moroccan chickpea stew is made with simple ingredients and flavored with warm spices. It’s quick and ready in no time!
    Check out this recipe
    easy healthy dinner ideas -Moroccan chickpea stew is made with simple ingredients and flavored with warm spices. It’s easy and ready in no time!

    Avgolemono (Greek lemon chicken soup)

    Avgolemono (Greek Lemon Chicken Soup)
    This avgolemono soup recipe is comforting with bright flavors. Made with the classic egg lemon sauce, avgolemono, this Greek lemon chicken soup is so satisfying. Follow along for all my tips and instructions to make this authentic Greek chicken soup.
    Check out this recipe
    easy healthy dinner ideas - This avgolemono soup recipe is comforting with bright flavors. Made with the classic egg lemon sauce, avgolemono, this Greek lemon chicken soup is so satisfying. Follow along for all my tips and instructions to make this authentic Greek chicken soup.

    Chicken lentil soup

    Easy Chicken Lentil Soup Recipe
    Enjoy a delicious chicken lentil soup that's full of Mediterranean flavor. Seasoned with warm spices and packed with veggies, this soup is all you need for a hearty dinner.
    Check out this recipe
    easy healthy dinner ideas - Enjoy an easy chicken lentil soup that's full of Mediterranean flavor. Seasoned with warm spices and packed with veggies, this soup is all you need for a hearty dinner.

    Instant pot chicken soup

    Instant Pot Chicken Soup Recipe
    This comforting instant pot chicken soup is ready in 25 minutes and is the perfect weeknight dinner. Flavored with warm spices such as cinnamon and cumin, this soup is very comforting. This comforting instant pot chicken soup is the perfect weeknight dinner. Learn how to make soup in a pressure cooker with this guide and video.
    Check out this recipe
    This comforting instant pot chicken soup is ready in 25 minutes and is the perfect weeknight dinner. Flavored with warm spices such as cinnamon and cumin, this soup is very comforting. This comforting instant pot chicken soup is the perfect weeknight dinner. Learn how to make soup in a pressure cooker with this guide and video.

    Greek lemon chicken orzo soup

    Greek Lemon Chicken Orzo Soup Recipe
    Greek lemon chicken orzo soup is tasty and packed with flavor. This healthy soup is creamy, hearty and so tasty, perfect for a cozy dinner.
    Check out this recipe
    easy healthy dinner ideas - Greek lemon chicken orzo soup is easy and packed with flavor. This healthy soup is creamy, hearty and so tasty, perfect for a cozy dinner.

    Healthy vegetarian main dishes

    Whole roasted cauliflower with tahini sauce

    Best Whole Roasted Cauliflower with Tahini Sauce
    This is the best whole roasted cauliflower recipe with so much flavor in every bite. Learn how to roast a whole head of cauliflower perfectly every time using my step by step tutorial.
    Check out this recipe
    This is the best whole roasted cauliflower recipe with so much flavor in every bite. Learn how to roast a whole head of cauliflower perfectly every time using my step by step tutorial.

    Grilled eggplant sandwich

    Grilled Eggplant Sandwich
    Grilled eggplant sandwich is the perfect lunch. This sandwich is made with grilled eggplants, olives, onions, capers, hummus and other delicious ingredients. 

    Check out this recipe
    Looking for delicious and easy healthy lunch ideas? We've got you covered. These healthy lunch recipes are perfect for any day of the week and you can prepare most of them in advance to save time. From salad and soup lunches to chicken and seafood, we have in all here for you!

    Avocado caprese sandwich

    Avocado Caprese Sandwich Recipe
    Caprese sandwich with avocado is perfect for weekdays. You can make this sandwich with just a few ingredients in only 15 minutes.
    Check out this recipe
    Caprese sandwich with avocado is perfect for weekdays. You can make this sandwich with just a few ingredients in only 15 minutes.

    Turkish Lentil Meatballs (Vegan)

    Turkish Vegan Lentil Meatballs (Mercimek Köftesi)
    These vegan lentil meatballs are a Turkish classic. Made with red lentils and bulgur, these meatballs are usually served with lettuce and herbs. 
    Check out this recipe
    Vegan Turkish lentil meatballs are usually served with lettuce.
    These vegan lentil meatballs are a Turkish classic. Made with red lentils and bulgur, these meatballs are usually served with lettuce and herbs.

    Salad recipes for a healthy lunch

    Mediterranean couscous salad

    Mediterranean Couscous Salad Recipe
    A simple couscous salad packed with Mediterranean flavors and vegetables. This couscous salad recipe comes together in only 15 minutes and makes an amazing side dish.
    Check out this recipe
    An easy couscous salad packed with Mediterranean flavors. This couscous salad recipe comes together in only 15 minutes and makes an amazing side dish.

    Healthy chicken salad with walnuts and dill

    Healthy chicken salad with walnuts and dill
    A healthy chicken salad that's perfect for a light and easy lunch. This healthy chicken salad is made with a delicious Greek yogurt dressing. 

    Check out this recipe
    A healthy chicken salad that's perfect for a light and easy lunch. This healthy chicken salad is made with a delicious Greek yogurt dressing.

    Turkish homemade potato salad (Patates Salatasi)

    Turkish Homemade Potato Salad (Patates Salatasi)
    Learn how to make homemade potato salad Turkish style. This no mayo potato salad is flavored with fresh herbs and delicious spices. 

    Check out this recipe
    Learn how to make homemade potato salad Turkish style. This no mayo potato salad is flavored with fresh herbs and delicious spices.

    Turkish white bean salad

    Turkish White Bean Salad
    This Turkish white bean salad is ready in just 10 minutes. It's a simple and tasty side dish that pairs nicely with many Mediterranean flavors.
    Check out this recipe
    This Turkish white bean salad is ready in just 10 minutes. It's an easy and tasty side dish that pairs nicely with many Mediterranean flavors.

    Mediterranean green bean salad

    Mediterranean Green Bean Salad Recipe
    Here's a green bean salad recipe with a Mediterranean twist that can be ready in 20 minutes. Topped with crispy shallots and feta, this salad is packed with a lot of bright flavors. This salad keeps well, so it's fine to make it ahead of time.
    Check out this recipe
    overhead shot of green bean salad with tomatoes and walnuts.

    Healthy fish and seafood lunch ideas

    Baked salmon with olives and capers

    Oven Baked Salmon with Olives and Capers
    The best ever oven baked salmon is here! Flaky and moist Alaska salmon with olives and capers on a bed of vegetables is the best weeknight dinner!
    Check out this recipe
    The best ever oven baked salmon is here! Flaky and moist Alaska salmon with olives and capers on a bed of vegetables is the best weeknight dinner!

    Parmesan baked cod

    Easy Parmesan Baked Cod Recipe
    Parmesan crusted baked cod recipe is easy and ready in 30 minutes. Tender cod fillets are coated with parmesan and baked to perfection. You can serve this dish with appetizing side dishes such as brown rice or a simple salad. 
    Check out this recipe
    Parmesan crusted baked cod recipe is easy and ready in 30 minutes. Tender cod fillets are coated with parmesan and baked to perfection. You can serve this dish with appetizing side dishes such as brown rice or a simple salad.

    Baked salmon fillet with lemon

    Baked Salmon Fillet with Lemon
    Here is a baked salmon fillet recipe everyone loves. Tender and flavorful salmon fillet are baked on a sheet pan and served with a delicious arugula avocado salad.
    Check out this recipe
    easy healthy dinner ideas - Here is an easy baked salmon fillet recipe. Tender and flavorful salmon fillet are baked on a sheet pan and served with a delicious arugula avocado salad.

    Mediterranean salmon marinade

    Best Salmon Marinade Mediterranean Style
    This salmon marinade features bright flavors and doesn't require a long list of ingredients. You can use this marinade for baked or grilled salmon. 
    Check out this recipe
    easy healthy dinner ideas - This salmon marinade features bright flavors and doesn't require a long list of ingredients. You can use this marinade for baked or grilled salmon.

    Garlic lemon shrimp

    Best Garlic Lemon Shrimp Recipe
    A simple lemon shrimp recipe that's packed with so much flavor. It's made in one pan and takes only 20 minutes from start to finish.
    Check out this recipe
    An easy lemon shrimp recipe that's packed with so much flavor. It's made in one pan and takes only 20 minutes from start to finish.

    Mediterranean style shrimp

    Mediterranean Style Shrimp Recipe
    This Mediterranean style shrimp recipe is bursting with vibrant flavors. Large shrimp marinated with spices, garlic and olive oil, then cooked in a delicious tomato and pepper sauce results in one of the tastiest 20-minute dinners you'll ever find!
    Check out this recipe
    This Mediterranean style shrimp recipe is bursting with vibrant flavors. Large shrimp marinated with spices, garlic and olive oil, then cooked in a delicious tomato and pepper sauce results in one of the tastiest 20-minute dinners you'll ever find!

    Mediterranean tuna salad

    Healthy Mediterranean Tuna Salad Recipe
    Ditch the mayonnaise and try this Mediterranean tuna salad. This no mayo tuna salad is packed with delicious ingredients like artichokes and herbs. 

    Check out this recipe
    Ditch the mayonnaise and try this Mediterranean tuna salad. This no mayo tuna salad is packed with delicious ingredients like artichokes and herbs.

    Mediterranean baked dijon salmon

    Mediterranean Baked Dijon Salmon Recipe
    A quick salmon recipe with so much flavor, this dijon salmon recipe is a family favorite. This baked salmon is juicy, tender and very simple to make. 
    Check out this recipe
    easy healthy dinner ideas - An easy salmon recipe with so much flavor, this dijon salmon recipe is a family favorite. This baked salmon is juicy, tender and very easy to make.

    4-ingredent pesto salmon

    Baked Pesto Salmon Recipe (4 ingredients)
    A baked pesto salmon recipe that even picky eaters love! Have dinner on the table within 25 minutes using this simple yet delicious recipe.
    Check out this recipe
    An easy baked pesto salmon recipe that even picky eaters love! Have dinner on the table within 25 minutes using this simple yet delicious recipe.

    Baked mahi mahi Greek style

    Baked Mahi Mahi, Greek Style!
    This mahi mahi recipe is ready in 30 minutes. Tender and flaky fish baked with bright Mediterranean flavors makes the perfect dinner.
    Check out this recipe
    Front shot of baked mahi mahi topped with garlic and spices.

    Broiled salmon (15 minutes!)

    Broiled Salmon (15-minutes)
    You can make this delicious spiced broiled salmon recipe in less than 15 minutes. Broiling is the way to go for a fast, tasty and satisfying salmon dinner!

    Check out this recipe
    easy healthy dinner ideas - You can make this delicious spiced broiled salmon recipe in less than 15 minutes. Broiling is the way to go for a fast, tasty and satisfying salmon dinner!

    Greek salmon salad

    Greek Salmon Salad Recipe
    Ready in 30 minutes, this Greek salmon salad is perfect for lunch or dinner. You only need a few ingredients and some good salmon to make it!
    Check out this recipe
    Ready in 30 minutes, this Greek salmon salad is perfect for lunch or dinner. You only need a few ingredients and some good salmon to make it!

    Honey and lemon baked salmon in foil

    Baked Salmon in Foil Recipe with Honey and Lemon
    Baked salmon in foil perfect for a weeknight dinner. This salmon recipe is ready in 25 minutes and is so delicious!
    Check out this recipe
    Baked salmon in foil perfect for a weeknight dinner. This easy salmon recipe is ready in 25 minutes and is so delicious!

    Healthy lunch ideas using chicken

    Baked Greek chicken

    Baked Greek Chicken Recipe
    This baked Greek chicken recipe is a weeknight favorite. Marinated in yogurt, lemon and garlic, this chicken is flavorful in every bite.
    Check out this recipe
    This baked Greek chicken recipe is a weeknight favorite. Marinated in yogurt, lemon and garlic, this chicken is flavorful in every bite.

    Chicken shawarma salad

    Easy Chicken Shawarma Salad
    This chicken shawarma salad is simple yet delicious. It's loaded with juicy and flavorful chicken, vegetables, and a delicious yogurt sauce! 
    Check out this recipe
    This chicken shawarma salad is easy and delicious. It's loaded with juicy and flavorful chicken, vegetables, and a delicious yogurt sauce!

    Italian skillet chicken

    Italian Skillet Chicken Recipe
    Ready in 30 minutes, this Italian chicken skillet recipe is a great option for a healthy and comforting dinner. This is a simple skillet chicken recipe that calls for real ingredients and is seasoned with bright spices and lemon.
    Check out this recipe
    easy healthy dinner ideas - Ready in 30 minutes, this Italian chicken skillet recipe is a great option for a healthy and comforting dinner. This is a simple skillet chicken recipe that calls for real ingredients and is seasoned with bright spices and lemon.

    Greek chicken and potatoes

    Greek Chicken And Potatoes Recipe
    This Greek chicken and potatoes is the perfect dinner. Made in one pan with lots of garlic and lemon, every bit of this baked chicken and potatoes is juicy and packed with flavor.
    Check out this recipe
    This Greek chicken and potatoes is the perfect dinner. Made in one pan with lots of garlic and lemon, every bit of this baked chicken and potatoes is juicy and packed with flavor.

    Roasted chicken and vegetables Turkish style

    Roasted Chicken and Vegetables Turkish Style
    Roasted chicken and vegetables is perfect for a healthy weeknight dinner. Chicken is flavored with spices and roasted on a bed of vegetables with a tasty sauce all in one dish. It's a simple classic dinner that everyone loves.
    Check out this recipe
    easy healthy dinner ideas - Roasted chicken and vegetables is perfect for a healthy weeknight dinner. Chicken is flavored with spices and roasted on a bed of vegetables with a tasty sauce all in one dish. It's a simple classic dinner that everyone loves.

    Healthy Rice and Pasta Recipes

    Greek spinach rice (Spanakorizo)

    Spanakorizo Greek Spinach Rice Recipe
    Spanakorizo is a classic Greek spinach rice that's so comforting. You only need a few ingredients to make this delicious vegetarian recipe.
    Check out this recipe
    easy healthy dinner ideas - This spinach pesto pasta is creamy and rich, plus it's loaded with vegetables. Easy to make and ready in 30 minutes, this vegetarian pasta is both healthy and delicious.

    Instant pot chicken and rice

    Easy Instant Pot Chicken and Rice
    Instant pot chicken and rice is ready in less than 30 minutes! Packed with veggies and so much flavor, this dish is perfect for a quick dinner!
    Check out this recipe
    Instant pot chicken and rice is ready in less than 30 minutes! Packed with veggies and so much flavor, this dish is perfect for a quick dinner!

    Greek one pan chicken and rice

    Greek One Pan Chicken and Rice
    A simple one pan chicken and rice recipe made Greek style! Juicy chicken and flavorful rice make the perfect weeknight dinner.
    Check out this recipe
    easy healthy dinner ideas - An easy one pan chicken and rice recipe made Greek style! Juicy chicken and flavorful rice make the perfect weeknight dinner that's easy yet super delicious.

    Persian one pan tomato rice (Dami gojeh farangi)

    Persian One Pot Tomato Rice – Dami Gojeh Farangi
    Persian tomato rice is a vegetarian dish full of amazing flavors. This one pot rice recipe uses very few ingredients and can be prepared in no time!
    Check out this recipe
    Persian tomato rice is an easy vegetarian dish full of amazing flavors. This one pot rice recipe uses very few ingredients and can be prepared in no time!

    Roasted Vegetable Pasta

    Roasted Vegetable Pasta
    Roasted vegetable pasta is a delicious weeknight meal that's bursting with amazing flavors. This vegetarian pasta recipe is quick and perfect for a family meal. 
    Check out this recipe
    easy healthy dinner ideas - Roasted vegetable pasta is a delicious weeknight meal that's bursting with amazing flavors. This vegetarian pasta recipe is easy, quick and perfect for a family meal.

    Creamy Spinach Pesto Pasta

    Creamy Spinach Pesto Pasta
    This spinach pesto pasta is creamy and rich, plus it's loaded with vegetables. Easy to make and ready in 30 minutes, this vegetarian pasta is both healthy and delicious.
    Check out this recipe
    This spinach pesto pasta is creamy and rich, plus it's loaded with vegetables. Easy to make and ready in 30 minutes, this vegetarian pasta is both healthy and delicious.

    Frequently asked questions

    Can I make these recipes ahead of time?

    You can make most of these recipes including rice dishes, soups and salads at least a day in advance which would save a lot of time to enjoy a homemade healthy lunch on a busy day. Check out each recipe for more details.

    How can I modify the recipe to my preference? i.e. gluten-free, dairy free or vegan?

    For the recipes that use bread, simply use gluten-free bread or wrap. As for dairy free versions, you can use plant-based milk or yogurt if needed. We have many vegetarian and vegan lunches in this collections, however, if a recipe's main ingredient is chicken or seafood, there really isn't a way to veganize it yet keeping the flavors and texture close to the original version.

    How long do these dishes last in the fridge?

    If stored properly in an airtight container in the refrigerator, most of these dishes last for up to 4 days. Read each recipe for complete instructions and details.

    More Recipe Collections

    • The Best Easy Breakfast Ideas
    • 45+ Easy Side Dishes You'll Love!
    • Easy Healthy Dinner Ideas
    • 65+ Vegetarian Dinner Recipes To Try

    Did you make this recipe? I'd love to hear about it! Please comment and leave a 5-star🌟 rating below. You can also follow us on Instagram, Facebook, Pinterest or subscribe to our newsletter to get a free e-Cookbook!

    Step-by-Step Recipe

    Healthy lunch ideas you should try.

    Best Healthy Lunch Ideas

    Shadi HasanzadeNemati
    Looking for delicious and easy healthy lunch ideas? We've got you covered. These Middle Eastern and Mediterranean style healthy lunch recipes are perfect for any day of the week and you can prepare most of them in advance to save time. From salad and soup lunches to chicken and seafood, we have in all here for you!
    5 from 10 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Main Course
    Cuisine Mediterranean, middle eastern
    Servings 4
    Calories 380 kcal

    Ingredients
      

    • Check out each recipe for the complete list of ingredients

    Instructions
     

    • Check out each recipe for detailed instructions.
    • For most of these recipes, you can use gluten-free and dairy-free alternatives.
    • Make ahead: You can make most of these recipe in advance. The instructions and details are mentioned in each recipe.
    • Refrigerate and reheat: Store the food in an airtight container and refrigerate for up to 4 days. Reheat in a microwave or in a pan over medium heat.

    Nutrition

    Calories: 380kcal
    Did you make this recipe? Let us know how it was by leaving a comment and a 5-star review!
    « Tirokafteri (Greek Spicy Feta Dip)
    Burrata with Tomatoes and Peach »

    Reader Interactions

    Comments

    1. Jill

      January 21, 2023 at 8:52 am

      5 stars
      There is not one dish in the round up that isn’t making my mouth water. I want to try them all!! Pinning to refer back to!

      Reply
    2. kushigalu

      January 20, 2023 at 10:57 pm

      5 stars
      Amazing collection of recipes for lunch. Thanks for sharing.

      Reply
    3. Julia

      January 20, 2023 at 8:04 pm

      5 stars
      Can’t wait to make these! They all look so tasty!

      Reply
    4. Julia

      January 20, 2023 at 8:02 pm

      5 stars
      Can’t wait to make these, all so tasty!

      Reply
    5. Stephanie

      January 20, 2023 at 1:58 pm

      5 stars
      There are so many delicious recipes to choose from on this list! I think I'm most excited about the soups. There's nothing quite as delicious in the winter as a bowl of soup for lunch.

      Reply
    6. Sandra

      January 20, 2023 at 1:31 pm

      5 stars
      Love these Mediterranean style lunch ideas they look delicious! Going to try the chickpea stew this weekend!!

      Reply
    7. Dana

      January 20, 2023 at 11:49 am

      5 stars
      What a fantastic lunch compilation! Definitely bookmarking this since I'm trying to better plan my lunch menu for the week in advance.

      Reply
    8. Amy Desrosiers

      January 20, 2023 at 11:44 am

      5 stars
      There are so many options! I am not sure which to try first!

      Reply
    9. Catherine

      January 20, 2023 at 11:37 am

      5 stars
      Loving all these healthy and comforting dishes for the winter without any of the guilt. They all look delish!

      Reply
    10. Vicky

      January 20, 2023 at 10:04 am

      5 stars
      Salad is usually my go-to lunch idea, but I am loving all these Mediterranean options. They look easy to make and I love the idea of making some in advance and heating them up for lunch.

      Reply

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    Welcome to Unicorns in the Kitchen, where we share delicious recipes from our kitchen to yours. You’re in for a delicious adventure and collection of unique and tasty recipes.

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