Daydreaming about that lunch break? We have tons of recipes that are worth the wait! These tasty lunches include staples of the Mediterranean diet such as beans, fish, whole grains and vegetables. In addition, they are compatible with diabetes-friendly eating patterns, as they are low in sodium, saturated fat, carbohydrates and calories. Try options like our mushroom and tofu stir-fry or one-pot spinach, chicken sausage and feta pasta for a hearty lunch that will help you feel your best.
Mushrooms & Tofu Stir
This tofu vegetable stir-fry is quick and easy, making it a great weeknight meal. Baked tofu has a firm, toothsome texture that crisps up well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or choose a smoked version, which has the same texture with a stronger flavor. Serve it over brown rice.
Chickpea and quinoa bowl with roasted red pepper sauce
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Game Stylist: Gabriel Greco
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in an airtight container in the fridge for easy, healthy lunches throughout the week.
One-pot spinach, chicken sausage and feta pasta
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Game Stylist: Julia Bayless
A little meal prep goes a long way in this one-dish pasta recipe. The pasta is cooked in advance and kept in the fridge to use for meals throughout the week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.
Charred shrimp, pesto and quinoa bowls
These Shrimp, Pesto, and Quinoa Bowls are delicious, healthy, beautiful, and take less than 30 minutes to prepare. In other words, they’re basically the perfect easy weekday lunch. Feel free to add additional vegetables and replace the shrimp with chicken, steak, tofu or edamame.
Chicken and cabbage soup with pesto
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Play Stylist: Christine Keely
This one-pot chicken and cabbage soup is topped with a flavorful store-bought pesto. Large, high-fiber butter beans add a creamy bite, but you can easily replace them with cannellini beans or navy beans if you prefer. This soup works well with leftover chicken – simply shred or chop cooked chicken and add it to the soup to reheat once the cabbage has softened.
Vegetable and hummus sandwich
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This mile-high veggie and hummus sandwich makes the perfect heart-healthy vegetarian lunch. Mix it with different flavors of hummus and different types of vegetables, depending on your mood.
Tasty oatmeal with tomatoes and sausages
Oats are given new life in this savory dish, which serves as the backbone of a satisfying combination of sausage, vegetables, tomatoes and herbs.
Slow-Cooker Mediterranean Diet Stew
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Game Stylist: Julia Bayless
With an emphasis on vegetables, fiber-rich legumes and healthy fats, this slow-cooked stew is suitable for those following the Mediterranean diet. Replace the chickpeas with white beans for a different twist, or try kale or spinach instead of the kale. The finishing touch of olive oil rounds out the flavors of this easy vegan stew.
Spinach Ravioli with artichokes and olives
Purchased spinach ravioli and a handful of basic pantry items is all you need to get a healthy meal on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, salted Kalamata olives and tasty pine nuts help build big flavors quickly. If you can’t find frozen artichokes, substitute a 15-ounce can (be sure to drain and rinse them well).
Lentil salad with feta, tomatoes, cucumbers and olives
This Mediterranean lentil salad, with chopped greens, feta cheese and a light dressing, is ideal to have on hand for a quick lunch.
Spinach and scrambled eggs with raspberries
This quick scrambled eggs with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling wholegrain bread and nutritious spinach. The protein and fiber help fill you up and keep you going through the morning.
Spinach salad with roasted sweet potatoes, white beans and basil
Roasted sweet potatoes are paired with spinach, kale, and white beans and tossed with a bright basil dressing in this healthy entree salad.
Chickpea and Roasted Red Pepper Salad Wrap with Tahini Dressing
A neat, nutty tahini dressing combines uncooked ingredients like canned chickpeas and roasted red peppers for these easy meal-prep salad packs. Make these wraps ahead of time for lunch. A few boats of warm pita complete the meal perfectly.
Cucumber Salad, Hummus & Pita Bento Box Lunch
Enjoy this refreshing bento box idea during your lunch break. It combines cucumber salad, hummus, pita and more for a satisfying work lunch.
Cucumber, tomato and arugula salad with hummus
Tomatoes, cucumber, red onion, and feta topping roll in this quick Greek-inspired salad. Served with whole-wheat pita and prepared hummus, it makes a filling yet healthy lunch.
Salmon pita sandwich
This quick lunch recipe is loaded with heart-healthy omega-3s thanks to canned sockeye salmon. If you are bringing this sandwich for lunch, keep the salmon salad separate and fill the pita just before eating.
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