The Mediterranean diet is a healthy eating pattern that can help reduce disease risk.Common lunchtime foods like beans, vegetables and whole grains are a good fit. Eating more of these foods at lunch can help you follow a Mediterranean diet. 

The Mediterranean diet is centered around foods like vegetables, whole grains, fruits, beans and legumes, along with seafood and healthy fats like olive oil, nuts and seeds, while limiting red and processed meat as well as added sugar. It is one of the most-studied diets and “has been shown to support lower risk of cardiovascular disease, diabetes, and certain cancers,” says Yelitza Aguilera, M.S., RD, CDN, CDCES. It emphasizes a plant-forward approach, and the foods it includes are rich in polyphenols, fiber and unsaturated fats—nutrients that have been shown to improve blood pressure, lipid levels and insulin sensitivity.

This style of eating is considered more of a lifestyle rather than a traditional strict diet. There isn’t a rigid set of rules to follow, but rather foods to emphasize and eat more or less of. We asked dietitians which Mediterranean diet-inspired foods they recommend adding to your lunchtime plate.These lunch foods are easy to incorporate into your lunch for a nutritious midday boost while making your meal part of the Mediterranean eating pattern. Here’s why they’re a great lunchtime add-in, plus easy ways to enjoy them. 

1. Chickpeas

Chickpeas deserve center stage at lunchtime, whether you enjoy them as hummus or use them on top of a salad. They’re affordable, nutrient-dense and versatile. They fit well into the Mediterranean diet emphasizing plant-based protein, fiber and heart-healthy eating, as a single cup delivers close to 11 grams of protein and 10 grams of fiber. Kaitlin Hippley, M.Ed., RDN, LD, CDCES, says, “Enjoy roasted chickpeas in a salad, use hummus as a dip for fresh vegetables or spread it on whole-grain bread or wraps.” Chickpeas and hummus are convenient for make-ahead meals, easy to transport and require minimal prep, making them perfect for busy days, Hippley adds. Leftovers, like this Chickpea Casserole with Spinach & Feta, also make a great lunch.

2. Salmon

Seafood is a cornerstone of the Mediterranean diet, and salmon is a notably good option thanks to its omega-3 fatty acids, which support brain health and can help reduce inflammation. Salmon is also high in protein, so adding it to your plate will ensure you stay satisfied long past lunchtime. Amy Davis, RD, LDN, suggests enjoying a lunchtime salmon salad made with Greek yogurt, olive oil and chopped veggies and herbs like onions, celery, pickles and fresh dill. “Enjoy this salmon salad in a whole-grain wrap or with crackers,” she adds. Try Salmon Salad-Stuffed Avocado, which uses canned salmon to keep lunch prep easy. 

3. Kalamata Olives

Kalamata olives offer a tasty source of monounsaturated fatty acids that benefit your heart health and help reduce inflammation. Andrew Akhaphong, D.C.N., M.S., RD, LD, describes Kalamata olives as “large, deep purple olives with a meaty texture and an intensely dark fruity flavor that can elevate the taste buds for lunch.” Try adding a handful into a tuna salad along with chopped spices, herbs and spring mix lettuce on a whole-wheat wrap or spread on multigrain crackers. Chickpea Chopped Salad with Pita Chips, made with olives, is the perfect hearty Mediterranean diet–style lunch salad.

4. Beans

Beans are portable, easy to pack and versatile, making them an excellent Mediterranean diet lunch choice. Since most Americans fall short on fiber, beans are a valuable addition at lunchtime. Fiber is key for keeping your digestive system running smoothly and is associated with lower cancer risk. Adding beans to your plate is a simple and affordable way to reap the benefits. “Add beans to a grain bowl that can be made ahead of time and customized with a variety of vegetables and legumes,” says Lisa Andrews, M.Ed., RD, LD. Our Chickpea & Sweet Potato Grain Bowl is a lunch favorite, and you can swap in white beans or black beans to mix it up.

Anne Danahy, RDN, has lots of love for beans: “Add beans to a bed of greens or sliced tomatoes and cucumbers for a simple, nourishing salad drizzled with olive oil and balsamic vinegar.” Danahy also recommends turning a can of beans into a creamy dip by blending them with olive oil and Greek yogurt, sun-dried tomatoes or roasted red peppers and herbs. “Serve this with raw vegetables, whole-grain crackers or pita, and chunks of canned tuna, salmon or sardines for a quick and easy lunch or a power-packed snack,” she recommends.

 5. Walnuts

Walnuts deliver omega-3 fats, plant-based protein and vitamins and minerals, offering a satisfying crunch that makes them an easy upgrade to any Mediterranean style lunch. “Whether crumbled into a salad or eaten alone as a midafternoon snack, walnuts are versatile and easy to pack up and take on the go,” explains Kendra Haire, RDN, LD. To put a Mediterranean twist on a standard lunchtime salad, think about adding toasted walnuts (along with beans and olives). Walnuts add texture and crunch and make a salad more satisfying.

6. Lentils

Lentils are a budget-friendly Mediterranean staple and are easy to make ahead and simple to pack for lunch whether you’re heading into the office or eating at home. Lentils are rich in plant-based protein, fiber, iron, magnesium and potassium, key nutrients that help keep you full and nourished. “You can toss them into a salad, grain bowl or soup for a balanced, satisfying meal that supports stable blood sugar and sustained energy,” says Karolin Saweres, M.S., RDN, LD. Try this Mixed Greens with Lentils & Sliced Apple that is both simple and satisfying.  

7. Medjool Dates

Medjool dates are naturally sweet and packed with fiber, potassium and magnesium, which supports digestion and hydration. “If you are craving something sweet at lunch, consider Medjool dates,” says Akhaphong. “They pair well with tree nuts like almonds, chopped as a topping for yogurt, and can be used as a binder and natural sweetener for energy balls.” Try these Savory Date Pistachio Bites for a naturally sweet treat to pair with your lunch.

8. Kale

Kale is a nutrient-dense Mediterranean leafy green that makes an ideal lunchtime addition thanks to its fiber and antioxidants, supporting digestion and protecting cells from oxidative stress. Like many dark leafy greens, it also delivers vitamin C, folate, carotenoids and minerals that work together to strengthen immunity, lower inflammation and help protect against chronic disease. Sara Prato, M.S., RDN, CSR, says, “Kale can be eaten raw in salads, blended into smoothies, sautéed or added to lunches for extra vegetables.” Try this Braised Lentils & Kale with Fried Eggs for a simple way to bring more color, fiber and classic Mediterranean balance to a midday plate that comes together in just 15 minutes for a quick lunch. 

9. Quinoa

Quinoa is a high-protein, high-fiber whole grain that can be easily tossed into salad or used anytime you want a break from your standard rice. “It has a rich, nutty flavor and can be complemented nicely with a squeeze of lemon juice and a drizzle of olive oil,” says Clare Parme Miller, M.S., RD, CDN. A 1-cup serving of cooked quinoa provides 8 grams of protein and 5 grams of fiber, making it a heart-healthy choice. Perfect for meal prep, quinoa cooks quickly compared to brown rice and holds up well in the fridge for several days. Miller also adds that quinoa is a great plant-based source of protein, making it an easy choice for anyone looking to rely less on animal proteins throughout the week. Try this No-Cook Chickpea, Beet & Quinoa Salad for a satiating, fiber-filled Mediterranean style lunch.

10. Sardines

Sardines are a classic Mediterranean diet choice. They are an affordable and convenient way to get omega-3 fats, protein and calcium at lunch. They are perfect for tossing onto salads or spreading over whole-grain toast. Because they travel well, canned sardines are easy to bring to the office for a quick protein-packed lunch (assuming you aren’t offending your co-workers’ noses). 

“For lunch, I like to add sardines to a fresh salad with tomatoes, cucumbers, olives and a drizzle of olive oil, or pile them onto a slice of whole-grain bread with a squeeze of lemon and some fresh herbs,” says Valeria Coffaro, M.S., RDN. “Another easy and delicious way to enjoy them is to make a dip by mixing sardines with plain Greek yogurt, a sprinkle of oregano, extra-virgin olive oil and a squeeze of lemon juice.” Pair with whole-grain crackers or veggie sticks.

Our Expert Take

The Mediterranean diet is one of the best-researched eating patterns for supporting long-term health, and it’s surprisingly easy to put into practice at lunchtime. With simple, nourishing staples like lentils, beans, kale, dates and salmon, building balanced midday meals becomes both effortless and delicious.