The Mediterranean diet is famous for its health benefits, such as protecting the heart, helping people lose weight, and making people live longer in general. The diet emphasizes whole foods, healthy fats, and a wide range of fruits and veggies. If you want to follow this diet during the busy work week, here are some quick and healthy Mediterranean diet lunch ideas from the Mediterranean that you can make ahead of time and bring to work.
Why Choose the Mediterranean Diet?
The Mediterranean diet is not just a diet; it’s a lifestyle. It focuses on consuming:
Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants.
Whole Grains: Such as quinoa, brown rice, and whole wheat bread.
Healthy Fats: Primarily from olive oil, nuts, and seeds.
Lean Proteins: Including fish, poultry, legumes, and dairy.
Herbs and Spices: For flavoring instead of salt.
This diet is associated with numerous health benefits, including reduced risk of cardiovascular diseases, improved cognitive function, and better weight management.
Mediterranean lunch meal prep tips
1. Plan ahead, Come up with a list of essential ingredients and a few go-to recipes.
2. Cooking grains, proteins, and veggies all at once to save time.
3. Use ingredients that can be used in more than one meal. For example, quinoa, chickpeas, and hummus can all be used in more than one dish.
4. Buy good containers: To keep your food fresh all week, use containers that don’t let air in.
Mediterranean diet lunch ideas
1. Spicy Chickpea and Hummus Bowl
To make a Spicy Chickpea and Hummus Bowl, start by preheating your oven to 400°F (200°C). Mix 2 tablespoons of olive oil, 1 teaspoon of smoked paprika, 1/2 teaspoon of cumin, salt, and pepper to taste with one can of cleaned and drained chickpeas. Spread the chickpeas out on a baking sheet and roast for 20 minutes, until they are crispy.
In the meantime, make the base by putting together 1 cup of cooked rice, 1 cup of cherry tomatoes cut in half, 1 diced cucumber, and 1/2 red onion thinly sliced. Put a good amount of hummus in each jar and a lemon wedge nearby for easy use.
Let the chickpeas cool down a bit before putting them in the bowls when they’re done. If you want, you can add more chopped fresh parsley and olive oil on top. This bowl is a healthy and filling choice for lunch because it is full of protein and carbs.
2. Greek Salad with Quinoa
To prepare a Greek Salad with Quinoa, start by cooking 1 cup of quinoa according to package instructions and letting it cool. Put cooked quinoa in a big bowl. Add 1 cup of cherry tomatoes cut in half, 1 diced cucumber, 1/2 red onion cut into thin slices, 1/2 cup of pitted and halved Kalamata olives, and 1/2 cup of crumbled feta cheese.
Put two tablespoons of olive oil, one tablespoon of red wine vinegar, one teaspoon of dried oregano, salt, and pepper to taste in a small bowl and mix them together using a whisk. Pour the dressing over the rice and mix it all together by tossing it. You can divide this colorful and healthy salad into meal prep containers and use them for a quick and healthy lunch all week.
3. Mediterranean Chicken Wrap
To make a Mediterranean Chicken Wrap, start by spreading 2 tablespoons of hummus on a whole wheat tortilla. Put a handful of mixed leaves, half a cup of shredded cooked chicken breast, half a cup of cherry tomatoes, and half a cucumber on top of each other.
Add two tablespoons of tzatziki sauce to make it taste better. Fold the sides of the tortilla in as you roll it up, and then wrap it in foil or parchment paper to make it easy to carry. For a quick, healthy, and tasty Mediterranean-style lunch on the go, this wrap is a great choice.
4. Lentil and Vegetable Soup
To make Lentil and Vegetable Soup, heat 2 tablespoons of olive oil in a large pot over medium heat. Add one diced onion, two diced carrots, and two diced celery stalks. Cook for about five minutes, or until the vegetables are soft. One teaspoon of dried thyme and one teaspoon of dried rosemary should be added and mixed in.
Cook for one more minute. Put in 4 cups of vegetable broth, 1 can of diced tomatoes (14.5 ounces), and 1 cup of lentils that have been cleaned. Once it starts to boil, lower the heat and let it cook slowly for 30 minutes, or until the lentils are soft. Add pepper and salt to taste. As a hearty and healthy lunch choice that can be enjoyed all week, divide the soup into containers.
It doesn’t have to be hard to follow the Mediterranean diet during the work week. Planning ahead and making meals ahead of time can help you have tasty, healthy lunches that keep you full and energetic. You can get creative with these recipes and change them to suit your tastes and food needs. Have fun as you try to eat better!
