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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!
Table of Contents
Healthy lunch ideas – soups and stews
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.
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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!
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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!
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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.
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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.
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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.
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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.
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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.
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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.
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Easy Flatbread Pizza Recipe
Ready in 30 minutes, flatbread pizza is such an easy option for lunch or dinner. With so many options for toppings, this recipe will please the whole family!
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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.
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Turkish Lentil Meatballs (Vegan)
Turkish Vegan Lentil Balls (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.
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Salad recipes for a healthy lunch
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.
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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.
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Turkish homemade potato salad (Patates Salatasi)
Turkish 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.
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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.
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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.
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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!
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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.
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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.
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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.
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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.
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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!
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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.
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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.
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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.
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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.
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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!
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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!
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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!
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Healthy lunch ideas using 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.
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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!
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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.
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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.
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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.
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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.
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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!
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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.
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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!
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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.
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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.
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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.
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Best Healthy Lunch Ideas
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!
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
Nutrition information is automatically calculated, so should only be used as an approximation.
Like this recipe? Leave a comment below!
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!
Amazing collection of recipes for lunch. Thanks for sharing.
Can’t wait to make these! They all look so tasty!
Can’t wait to make these, all so tasty!
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.
Love these Mediterranean style lunch ideas they look delicious! Going to try the chickpea stew this weekend!!
What a fantastic lunch compilation! Definitely bookmarking this since I’m trying to better plan my lunch menu for the week in advance.
There are so many options! I am not sure which to try first!
Loving all these healthy and comforting dishes for the winter without any of the guilt. They all look delish!
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.