26 Easy Anti-Inflammatory Lunches for the Mediterranean Diet

By

Published on June 16, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Pesto Chicken Quinoa Bowls

Enjoy these easy, delicious plant-forward lunch recipes. Balanced with ingredients like vegetables, legumes, whole grains, healthy fats and lean proteins, these meals follow the Mediterranean diet, which is one of the healthiest eating patterns around. Plus, as an added benefit, these lunches incorporate many ingredients that help relieve inflammation and its pesky symptoms like mental fog and weakened immunity while supporting healthy digestion. Recipes like our Roasted Salmon Rice Bowl with Beets & Brussels and Pesto Chicken Quinoa Bowls are quick, tasty and nutritious lunch options you'll be making again and again.

01 of 26

Salmon Rice Bowl

Salmon Rice Bowl — Ali Redmond

Inspired by the viral TikTok trend, this salmon rice bowl makes for a tasty lunch or dinner. With healthy ingredients like instant brown rice, salmon and veggies, you'll have a flavorful meal in just 25 minutes.

02 of 26

Vegetarian Protein Bowl

vegetarian protein bowl — Fred Hardy

This vegetarian protein bowl has everything you need for a complete meal in one bowl. Beans not only boost protein, but also add creaminess to the farro mixture. Chimichurri sauce brightens the dish.

03 of 26

Green Goddess Sandwich

green goddess sandwich — Victor Protasio

This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.

04 of 26

Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

05 of 26

Vegan Burrito Bowls with Cauliflower Rice

These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.

06 of 26

Chickpea Salad Sandwich

Chickpea Salad Sandwich — Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

07 of 26

Egg Sandwiches with Rosemary, Tomato & Feta

Mediterranean Breakfast Sandwiches — Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall

These hearty breakfast sandwiches are packed with ingredients popular in the Mediterranean diet, including feta, tomato and spinach.

08 of 26

Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

Lentil Salad with Feta, Tomatoes, Cucumbers & Olives — Jennifer Causey

This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.

09 of 26

Pesto Chicken Quinoa Bowls

Pesto Chicken Quinoa Bowls

This pesto chicken quinoa bowl is packed with herbs from the basil pesto and the Italian spice mix and gets a slight kick of heat from the red pepper. If you enjoy the flavor profile, this dish can also be made with orzo in place of quinoa.

10 of 26

Tomato-&-Avocado Cheese Sandwich

Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.

11 of 26

Farro Salad with Arugula, Artichokes & Pistachios

Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!

12 of 26

Salmon-Stuffed Avocados

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.

13 of 26

Winter Kale & Quinoa Salad with Avocado

Winter Kale & Quinoa Salad with Avocado

Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

14 of 26

Stuffed Potatoes with Salsa & Beans

stuffed potatoes with salsa

Taco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets.

15 of 26

Green Goddess Salad with Chickpeas

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

16 of 26

Kale & Quinoa Salad with Lemon Dressing

Kale & Quinoa Salad with Lemon Dressing — Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee

This kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.

17 of 26

Chicken & Vegetable Penne with Parsley-Walnut Pesto

Homemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing with the pasta and pesto.

18 of 26

Quinoa Power Salad

Make this satisfying salad in the evening and enjoy one portion for dinner, then pack the remaining portion for lunch the next day. Loaded with protein- and fiber-rich ingredients like chicken, sweet potato and quinoa plus power greens, this meal is nutrition-packed!

19 of 26

Quinoa, Avocado & Chickpea Salad over Mixed Greens

Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

20 of 26

Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch

This healthy, super-fast salad recipe swaps out romaine for kale, giving you more than 10 times the vitamin C. Easy flavor hacks like store-bought ranch and pickled jalapeños help make a creamy, tangy and spicy dressing you'll want to drizzle on everything from salad to sliced veggies and shredded poached chicken.

21 of 26

Kale, Quinoa & Apple Salad

Kale, Quinoa & Apple Salad — Photographer: Jen Causey, Prop Stylist: Christina Daley, Food Stylist: Emily Nabors Hall

This kale, quinoa and apple salad is perfect for fall. Fresh apples bring crisp autumn flavor, and the kale breaks down when it's massaged with the dressing. Nuts, fennel and quinoa add more layers of texture, while blue cheese lends a savory note.

22 of 26

Brown Rice Shrimp Bowl with Tomatoes & Avocado

Brown Rice Shrimp Bowl with Tomatoes & Avocado

This quick and easy bowl pairs brown rice with cooked shrimp, tossed in a ginger-soy-sesame sauce, to create a flavorful dish in no time. Topping with tomatoes and avocado adds color and nutrients. Use leftover brown rice or pick up a package of pre-cooked brown rice from the grocery store to keep this meal no-cook.

23 of 26

Celeriac & Walnut Tacos

Fake out your meat-loving family and friends with this fast plant-based taco dinner recipe. Ground toasted nuts and chopped sautéed celeriac yield a texture similar to ground beef, then classic taco seasoning does the rest. If you want a little heat, sprinkle these healthy vegetarian tacos with some minced jalapeño.

24 of 26

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

superfood chopped salmon salad

Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

25 of 26

Vegan Superfood Grain Bowls

Vegan Superfood Buddha Bowls

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

26 of 26

Veggie & Hummus Sandwich

Veggie & Hummus Sandwich

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

Was this page helpful?

Thanks for your feedback!

Tell us why!

Related Articles

a recipe photo of the Spicy Ramen Cup of Noodles

23 Easy High-Protein Anti-Inflammatory Lunches in 15 Minutes

Chickpea Salad Sandwich

20 Anti-Inflammatory Lunches You Can Make in 10 Minutes

Pickled Beet, Arugula & Herbed Goat Cheese Sandwich

15 Easy Lunches That Can Help Reduce Inflammation

Shrimp, Avocado & Feta Wrap

10 Mediterranean Diet Lunch Recipes in 10 Minutes

a recipe photo of the Teriyaki Chicken Casserole with Broccoli

21 Heart-Healthy High-Protein Lunches in 3 Steps or Less

containers with spicy slaw bowls with shrimp & edamame

Spicy Slaw Bowls with Shrimp & Edamame

a recipe photo of the Sun-dried Tomato Tuna Panini

30 Days of Healthy, 5-Ingredient Lunches

a recipe photo of the Spinach Salad with Quinoa, Chicken & Fresh Berries

31-Day Spring Lunch Plan Ready in 15 Minutes or Less

Veggie and cream cheese sandwich

15 Easy Lunch Ideas in 15 Minutes

Cucumber Sandwich

21 Easy Spring Lunches to Pack for Work

18 3-Step Summer Lunches to Make Forever

overhead shot of vegan grain bowl with edamame, beets and avocado

13 Healthy 400-Calorie Spring Lunches in 15 Minutes

a recipe photo of the 3-Ingredient Brie & Jam Wrap

15 Spring Lunches Ready in 10 Minutes or Less

Egg Salad Lettuce Wraps

16 Vegetarian Lunches That Are Easy to Make

Salmon-Stuffed Avocados

15 Healthy Lunch Recipes in 15 Minutes

Rainbow Veggie Wraps

I Have Chronic Inflammation & These Are the Easy Anti-Inflammatory Lunches I Make on Repeat