20 Cheap Mediterranean Lunch Ideas

The Mediterranean diet is not just a way of eating; it’s a lifestyle that celebrates fresh, flavorful, and simple ingredients. A Mediterranean lunch is the perfect way to refuel in the middle of the day, providing sustained energy without the post-meal slump. These lunches are typically light yet satisfying, featuring a colorful array of vegetables, lean proteins, and healthy fats. Best of all, they don’t have to be expensive. With a little planning and some budget-friendly staples, you can enjoy a delicious and healthy Mediterranean lunch every day.

Here are 20 cheap Mediterranean lunch ideas, complete with full recipes, to inspire your midday meal.

1. Greek Salad with Chickpeas

A classic Greek salad is a refreshing and easy-to-make lunch. Adding chickpeas makes it more substantial and adds a boost of plant-based protein and fiber.

Ingredients:

• 1 head of romaine lettuce, chopped
• 1 cucumber, diced
• 1 bell pepper (any color), chopped
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives
• 1/2 cup crumbled feta cheese
• 1 can (15 ounces) chickpeas, rinsed and drained
• For the dressing: 1/4 cup olive oil, 2 tbsp red wine vinegar, 1 tsp dried oregano, salt, and pepper to taste

Instructions:

1. In a large bowl, combine the lettuce, cucumber, bell pepper, red onion, olives, feta cheese, and chickpeas.
2. In a small bowl or jar, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately.

2. Lentil Soup

Lentil soup is a hearty and nutritious lunch that is incredibly budget-friendly. This simple soup is packed with flavor and can be made in a large batch to enjoy throughout the week.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 tsp cumin
• 1/2 tsp dried thyme
• Salt and pepper to taste
• A squeeze of lemon juice

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the lentils, vegetable broth, cumin, and thyme. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender.
5. Stir in a squeeze of lemon juice before serving.

3. Tuna and White Bean Salad

This is a protein-packed salad that is perfect for a quick and easy lunch. The combination of tuna and white beans is both delicious and satisfying.

Ingredients:

• 1 can (5 ounces) tuna in olive oil, drained
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1/2 red onion, finely chopped
• 1/4 cup chopped fresh parsley
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the tuna, cannellini beans, red onion, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice. Pour the dressing over the tuna and bean mixture.
3. Season with salt and pepper and toss to combine.
4. Serve with whole-wheat crackers or on a bed of mixed greens.

4. Hummus and Veggie Wrap

A hummus and veggie wrap is a simple and portable lunch that is perfect for work or school. It’s a great way to get in a serving of vegetables and can be customized with your favorite fillings.

Ingredients:

• 2 large whole-wheat tortillas
• 1/2 cup hummus
• 1 cup mixed greens
• 1/2 cucumber, thinly sliced
• 1/2 bell pepper, thinly sliced
• 1/4 cup crumbled feta cheese (optional)

Instructions:

1. Spread a generous layer of hummus on each tortilla.
2. Top with mixed greens, cucumber, and bell pepper.
3. Sprinkle with feta cheese, if using.
4. Fold in the sides of the tortillas and then roll them up tightly.
5. Serve immediately or wrap in foil for a later meal.

5. Caprese Salad with a Twist

The classic Caprese salad of tomatoes, mozzarella, and basil is a simple yet elegant lunch. Adding a drizzle of balsamic glaze and a sprinkle of salt and pepper elevates the flavors.

Ingredients:

• 2 large ripe tomatoes, sliced
• 8 ounces fresh mozzarella cheese, sliced
• 1/4 cup fresh basil leaves
• 2 tbsp extra virgin olive oil
• 1 tbsp balsamic glaze
• Salt and pepper to taste

Instructions:

1. Arrange the tomato and mozzarella slices on a platter, alternating them.
2. Tuck the basil leaves in between the slices.
3. Drizzle with olive oil and balsamic glaze.
4. Season with salt and pepper.
5. Serve immediately.

6. Mediterranean Quinoa Salad

Quinoa is a complete protein and a great base for a healthy and filling lunch salad. This Mediterranean version is packed with fresh vegetables and a lemon-herb vinaigrette.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 cup cherry tomatoes, halved
• 1 cup chopped cucumber
• 1/2 cup chopped red onion
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• For the dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp Dijon mustard, salt, and pepper to taste

Instructions:

1. In a large bowl, combine the quinoa, cherry tomatoes, cucumber, red onion, feta cheese, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Serve chilled or at room temperature.

7. Roasted Vegetable and Feta Tart

This tart is a delicious way to use up leftover roasted vegetables. It’s perfect for a light lunch and can be served warm or at room temperature.

Ingredients:

• 1 sheet of puff pastry, thawed
• 1 cup leftover roasted vegetables (such as bell peppers, zucchini, and eggplant)
• 1/2 cup crumbled feta cheese
• 1 egg, beaten

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the puff pastry on a baking sheet lined with parchment paper.
3. Score a border around the edge of the pastry, about 1 inch from the edge.
4. Spread the roasted vegetables evenly within the border.
5. Sprinkle the feta cheese over the vegetables.
6. Brush the border of the pastry with the beaten egg.
7. Bake for 15-20 minutes, or until the pastry is golden brown and puffed.
8. Let it cool for a few minutes before slicing and serving.

8. Simple Lemon and Herb Baked Fish

This is a light and flavorful fish dish that is perfect for a healthy lunch. Any white fish will work well in this recipe, such as cod, tilapia, or haddock.

Ingredients:

• 2 (6-ounce) white fish fillets
• 1 tbsp olive oil
• 1 lemon, thinly sliced
• 2 sprigs of fresh rosemary or thyme
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place each fish fillet on a piece of parchment paper.
3. Drizzle with olive oil and season with salt and pepper.
4. Top each fillet with lemon slices and a sprig of rosemary or thyme.
5. Fold the parchment paper over the fish to create a packet.
6. Bake for 12-15 minutes, or until the fish is cooked through.
7. Serve with a side of steamed vegetables or a simple salad.

9. Mediterranean Pasta Salad

A pasta salad is a classic make-ahead lunch. This Mediterranean version is packed with colorful vegetables, feta cheese, and a tangy lemon dressing.

Ingredients:

• 2 cups cooked pasta (such as fusilli or penne), cooled
• 1 cup cherry tomatoes, halved
• 1 cup chopped cucumber
• 1/2 cup chopped red onion
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh basil
• For the dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp dried oregano, salt, and pepper to taste

Instructions:

1. In a large bowl, combine the pasta, cherry tomatoes, cucumber, red onion, feta cheese, and basil.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the pasta mixture and toss to combine.
4. Serve chilled or at room temperature.

10. Stuffed Bell Peppers

Stuffed bell peppers are a versatile and satisfying lunch. This recipe uses a mixture of rice, lentils, and herbs for the filling, but you can also add ground meat if you like.

Ingredients:

• 4 bell peppers, any color
• 1 cup cooked brown rice
• 1 cup cooked lentils
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a bowl, combine the cooked rice, lentils, onion, garlic, parsley, and Parmesan cheese. Season with salt and pepper.
4. Stuff the bell peppers with the rice and lentil mixture.
5. Place the stuffed peppers in a baking dish and drizzle with olive oil.
6. Bake for 30-35 minutes, or until the peppers are tender and the filling is heated through.
7. Serve warm.

11. Chickpea and Spinach Curry

A simple and flavorful curry is a great way to warm up on a cool day. This vegetarian curry is made with chickpeas and spinach and is perfect for a quick and easy lunch.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 can (14.5 ounces) diced tomatoes
• 4 cups fresh spinach
• Salt and pepper to taste
• Cooked brown rice for serving

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened.
2. Add the garlic and curry powder and cook for another minute until fragrant.
3. Stir in the chickpeas and diced tomatoes. Season with salt and pepper.
4. Bring the curry to a simmer and cook for 10 minutes.
5. Stir in the spinach and cook until wilted.
6. Serve the curry over brown rice.

12. Bruschetta with White Beans and Rosemary

Bruschetta is a simple and elegant lunch that can be put together in minutes. This version is topped with a flavorful mixture of white beans, rosemary, and garlic.

Ingredients:

• 4 slices of crusty bread, toasted
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 tbsp chopped fresh rosemary
• 1 clove garlic, minced
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a medium bowl, mash half of the cannellini beans with a fork.
2. Stir in the remaining whole beans, rosemary, garlic, and olive oil.
3. Season with salt and pepper and stir to combine.
4. Spoon the bean mixture over the toasted bread.
5. Serve immediately.

13. Mediterranean Tuna Melt

This is a grown-up version of the classic tuna melt, with the addition of artichoke hearts, olives, and feta cheese.

Ingredients:

• 1 can (5 ounces) tuna in olive oil, drained
• 1/4 cup chopped artichoke hearts
• 2 tbsp chopped Kalamata olives
• 2 tbsp crumbled feta cheese
• 1 tbsp mayonnaise
• 4 slices of whole-wheat bread
• 2 slices of provolone cheese

Instructions:

1. In a small bowl, combine the tuna, artichoke hearts, olives, feta cheese, and mayonnaise.
2. Divide the tuna mixture evenly between two slices of bread.
3. Top each with a slice of provolone cheese and the remaining two slices of bread.
4. Cook the sandwiches in a lightly oiled skillet over medium heat for 3-4 minutes per side, or until the bread is golden brown and the cheese is melted.
5. Serve immediately.

14. Simple Cucumber and Tomato Salad

Sometimes the simplest things are the most delicious. This refreshing salad is a perfect example. It’s a great side dish or a light lunch on its own.

Ingredients:

• 2 large cucumbers, peeled and diced
• 2 large tomatoes, diced
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh mint or parsley
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cucumbers, tomatoes, red onion, and mint or parsley.
2. In a small bowl, whisk together the olive oil and red wine vinegar. Pour the dressing over the salad.
3. Season with salt and pepper and toss to combine.
4. Let the salad sit for at least 15 minutes to allow the flavors to meld before serving.

15. Eggplant and Tomato Stew

This hearty and flavorful stew is a great way to use up summer vegetables. It can be served on its own or over a bed of couscous or quinoa.

Ingredients:

• 1 tbsp olive oil
• 1 eggplant, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (28 ounces) diced tomatoes
• 1 tsp dried oregano
• Salt and pepper to taste
• Crumbled feta cheese for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the eggplant and onion and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the diced tomatoes and oregano. Season with salt and pepper.
4. Bring the stew to a boil, then reduce the heat and simmer for 20-25 minutes, or until the eggplant is tender and the stew has thickened.
5. Garnish with crumbled feta cheese, if desired, before serving.

16. Orzo Salad with Lemon and Dill

This light and refreshing orzo salad is perfect for a summer lunch. The lemon and dill give it a bright, fresh flavor that is sure to please.

Ingredients:

• 1 cup orzo, cooked and cooled
• 1 cup cherry tomatoes, halved
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh dill
• 1/4 cup crumbled feta cheese
• For the dressing: 3 tbsp olive oil, 2 tbsp lemon juice, salt, and pepper to taste

Instructions:

1. In a large bowl, combine the orzo, cherry tomatoes, cucumber, red onion, dill, and feta cheese.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the orzo mixture and toss to combine.
4. Serve chilled or at room temperature.

17. Chicken and Veggie Skewers

These colorful and flavorful skewers are a fun and easy lunch. They can be grilled or baked and are perfect for meal prepping.

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
• 1 bell pepper, cut into 1-inch pieces
• 1 zucchini, cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• For the marinade: 1/4 cup olive oil, 2 tbsp lemon juice, 2 cloves garlic (minced), 1 tsp dried oregano, salt, and pepper to taste

Instructions:

1. In a large bowl, whisk together the marinade ingredients.
2. Add the chicken and vegetables to the bowl and toss to coat. Let it marinate for at least 30 minutes.
3. Preheat your grill or oven to 400°F (200°C).
4. Thread the chicken and vegetables onto skewers.
5. Grill or bake for 10-15 minutes, or until the chicken is cooked through and the vegetables are tender.
6. Serve with a side of tzatziki sauce.

18. Mediterranean-style Stuffed Pitas

These stuffed pitas are a quick and easy lunch that can be filled with your favorite Mediterranean ingredients. They are perfect for a portable and satisfying meal.

Ingredients:

• 4 whole-wheat pita breads
• 1 cup shredded cooked chicken or a can of chickpeas, rinsed and drained
• 1/2 cup chopped tomatoes
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• Tzatziki sauce or hummus for spreading

Instructions:

1. Warm the pita breads in a toaster or oven.
2. Cut the pitas in half and open the pockets.
3. Spread a layer of tzatziki sauce or hummus inside each pita half.
4. Fill the pitas with the chicken or chickpeas, tomatoes, cucumber, red onion, and feta cheese.
5. Serve immediately.

19. White Bean and Kale Soup

This hearty and nutritious soup is perfect for a chilly day. It’s packed with fiber and plant-based protein to keep you full and satisfied.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 4 cups vegetable broth
• 1 bunch of kale, stems removed and leaves chopped
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the cannellini beans and vegetable broth. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat and simmer for 15 minutes.
5. Stir in the kale and cook until wilted.
6. Serve hot with a sprinkle of Parmesan cheese, if desired.

20. Baked Falafel with Tahini Sauce

Falafel are a popular Middle Eastern street food that are traditionally fried. This baked version is a healthier and easier way to enjoy them for lunch.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/2 onion, roughly chopped
• 2 cloves garlic
• 1/4 cup fresh parsley
• 1/4 cup fresh cilantro
• 1 tsp cumin
• 1/2 tsp coriander
• 1/2 tsp baking powder
• Salt and pepper to taste
• For the tahini sauce: 1/4 cup tahini, 2 tbsp lemon juice, 2-3 tbsp water, salt to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is finely chopped but not pureed.
3. Form the mixture into small balls or patties and place them on the prepared baking sheet.
4. Bake for 20-25 minutes, flipping halfway through, until the falafel are golden brown and crisp.
5. While the falafel are baking, prepare the tahini sauce. In a small bowl, whisk together the tahini, lemon juice, and water until smooth. Season with salt.
6. Serve the baked falafel in a pita with your favorite vegetables and a drizzle of tahini sauce.