25+ High-Protein Mediterranean Diet Lunch Recipes

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Lunch on the Mediterranean diet is an opportunity to enjoy a fresh, flavorful, and energizing meal that will power you through the afternoon. A high-protein lunch is key to preventing the dreaded afternoon slump, as it helps to stabilize blood sugar levels and keep you feeling full and satisfied. This article provides a collection of over 25 high-protein lunch recipes that are easy to prepare, delicious to eat, and perfectly aligned with the principles of the Mediterranean diet.

The Mediterranean Lunch: A Midday Boost

The Mediterranean diet emphasizes whole foods, and lunch is no exception. A typical Mediterranean lunch is centered around vegetables, legumes, whole grains, and a source of lean protein. Olive oil is the primary fat, and herbs and spices are used to create vibrant flavors. The recipes in this article are designed to be both nutritious and convenient, with many options that can be prepared in advance for easy meal prep.

Satisfying Salads

Salads are a cornerstone of Mediterranean lunches. They are a great way to get a variety of vegetables, and with the addition of protein-rich ingredients, they can be a complete and satisfying meal.

1. Mediterranean Chickpea Salad

This vibrant and flavorful salad is packed with plant-based protein from chickpeas. It can be made ahead of time and is perfect for a quick and easy lunch.

Protein: ~20g per serving
Ingredients:
- 1 can (15 ounces) chickpeas, rinsed and drained
- 1 cucumber, diced
- 1 bell pepper (any color), diced
- 1/2 red onion, finely chopped
- 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 dried oregano
  - Salt and pepper to taste
Instructions:
1. In a large bowl, combine the chickpeas, cucumber, bell pepper, red onion, feta cheese, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, and oregano. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine. Serve immediately or refrigerate for later.

2. Greek Chicken Salad

This classic Greek salad is made more substantial with the addition of grilled chicken. It’s a perfect meal-prep lunch that will keep you full and satisfied.

Protein: ~35g per serving
Ingredients:
- 4 oz grilled chicken breast, chopped
- 2 cups mixed greens
- 1/2 cucumber, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives
- 1/4 cup crumbled feta cheese
- For the dressing:
  - 2 tbsp olive oil
  - 1 tbsp red wine vinegar
  - 1/2 tsp Dijon mustard
  - Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, chicken, cucumber, tomatoes, olives, and feta cheese.
2. In a small bowl, whisk together the olive oil, red wine vinegar, and Dijon mustard. Season with salt and pepper.
3. Drizzle the dressing over the salad and toss to combine.

3. Salmon-Stuffed Avocados

This is a quick and elegant lunch that is packed with protein and healthy fats. It requires no cooking if you use canned salmon.

Protein: ~25g per serving
Ingredients:
- 1 ripe avocado, halved and pitted
- 1 can (5 ounces) salmon, drained and flaked
- 2 tbsp plain Greek yogurt or mayonnaise
- 1 tbsp chopped red onion
- 1 tbsp chopped fresh dill
- Salt and pepper to taste
Instructions:
1. Scoop out a small amount of the avocado flesh to create a larger well for the filling.
2. In a small bowl, combine the salmon, Greek yogurt or mayonnaise, red onion, and dill. Season with salt and pepper.
3. Spoon the salmon salad into the avocado halves.

4. Lentil and Tuna Salad

This hearty salad combines two protein powerhouses: lentils and tuna. It’s a great option for a post-workout lunch.

Protein: ~30g per serving
Ingredients:
- 1 cup cooked brown or green lentils, cooled
- 1 can (5 ounces) tuna in olive oil, drained
- 1/2 red onion, finely chopped
- 1 celery stalk, chopped
- 1/4 cup chopped fresh parsley
- For the dressing:
  - 2 tbsp olive oil
  - 2 tbsp lemon juice
  - Salt and pepper to taste
Instructions:
1. In a bowl, combine the lentils, tuna, red onion, celery, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.

5. Shrimp Cobb Salad with Dijon Dressing

This refreshing salad is a Mediterranean take on the classic Cobb, with shrimp as the star protein.

Protein: ~28g per serving
Ingredients:
- 4 oz cooked shrimp, peeled and deveined
- 2 cups chopped romaine lettuce
- 1 hard-boiled egg, chopped
- 1/2 avocado, diced
- 1/4 cup cherry tomatoes, halved
- 2 tbsp crumbled feta or blue cheese
- For the dressing:
  - 2 tbsp olive oil
  - 1 tbsp Dijon mustard
  - 1 tbsp red wine vinegar
  - Salt and pepper to taste
Instructions:
1. Arrange the lettuce in a bowl and top with the shrimp, egg, avocado, tomatoes, and cheese.
2. In a small bowl, whisk together the dressing ingredients.
3. Drizzle the dressing over the salad.

Hearty Bowls

Bowls are a versatile and convenient way to enjoy a balanced Mediterranean lunch. They can be customized with your favorite grains, proteins, and vegetables.

6. Mediterranean Quinoa Bowl

This colorful and nutritious bowl is a perfect example of a balanced Mediterranean meal. Quinoa is a complete protein, making this a great vegetarian option.

Protein: ~22g per serving
Ingredients:
- 1 cup cooked quinoa
- 1/2 cup chickpeas, rinsed and drained
- 1/2 cup chopped cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives
- 1/4 cup crumbled feta cheese
- For the dressing:
  - 2 tbsp olive oil
  - 1 tbsp lemon juice
  - 1 tsp dried oregano
Instructions:
1. In a bowl, combine the quinoa, chickpeas, cucumber, tomatoes, olives, and feta cheese.
2. Drizzle with olive oil, lemon juice, and a sprinkle of oregano.

7. Chicken Hummus Bowl

This bowl is a simple yet flavorful combination of chicken, hummus, and fresh vegetables. It’s a great way to use up leftover chicken.

Protein: ~30g per serving
Ingredients:
- 4 oz grilled chicken breast, sliced
- 1/4 cup hummus
- 1/2 cup mixed greens
- 1/4 cup chopped tomatoes and cucumbers
- A sprinkle of paprika
- Whole-wheat pita bread for serving
Instructions:
1. Spread the hummus in the bottom of a bowl.
2. Top with the mixed greens, chicken, and chopped vegetables.
3. Sprinkle with paprika and serve with pita bread.

8. Black Bean and Quinoa Bowl

This satisfying bowl is packed with plant-based protein and fiber. The combination of black beans and quinoa provides all the essential amino acids.

Protein: ~25g per serving
Ingredients:
- 1 cup cooked quinoa
- 1/2 cup canned black beans, rinsed and drained
- 1/2 cup corn kernels (fresh or frozen)
- 1/4 cup chopped red onion
- 1/4 cup chopped cilantro
- For the dressing:
  - 2 tbsp lime juice
  - 1 tbsp olive oil
  - 1/2 tsp cumin
Instructions:
1. In a bowl, combine the quinoa, black beans, corn, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, and cumin.
3. Pour the dressing over the quinoa mixture and toss to combine.

9. Mediterranean Power Bowl

This bowl is a true powerhouse of nutrients, with a combination of lean protein, healthy fats, and complex carbohydrates.

Protein: ~40g per serving
Ingredients:
- 4 oz grilled chicken or salmon
- 1/2 cup cooked farro or brown rice
- 1/2 cup roasted vegetables (broccoli, bell peppers, zucchini)
- 1/4 cup tzatziki sauce
- A sprinkle of fresh dill
Instructions:
1. In a bowl, combine the farro or brown rice, roasted vegetables, and chicken or salmon.
2. Top with a dollop of tzatziki sauce and a sprinkle of fresh dill.

10. Cottage Cheese Bowl (Savory)

Cottage cheese is an excellent source of protein, and this savory bowl is a refreshing and satisfying lunch option.

Protein: ~30g per serving
Ingredients:
- 1 cup cottage cheese
- 1/2 cup chopped tomatoes
- 1/4 cup chopped cucumber
- 2 tbsp chopped olives
- A drizzle of olive oil
- A sprinkle of za’atar or dried oregano
Instructions:
1. In a bowl, combine the cottage cheese, tomatoes, cucumber, and olives.
2. Drizzle with olive oil and sprinkle with your favorite herbs.

Wraps and Pitas

Wraps and pitas are a convenient and portable lunch option. Fill them with your favorite Mediterranean ingredients for a delicious and satisfying meal.

11. Greek Chicken Wraps

These wraps are filled with flavorful Greek-marinated chicken, fresh vegetables, and a creamy tzatziki sauce.

Protein: ~30g per serving
Ingredients:
- 4 oz grilled chicken breast, sliced
- 1 large whole-wheat tortilla or wrap
- 2 tbsp hummus
- 1/4 cup chopped lettuce
- 1/4 cup chopped tomatoes and cucumbers
- 2 tbsp tzatziki sauce
Instructions:
1. Spread the hummus over the tortilla.
2. Top with the lettuce, tomatoes, cucumbers, and chicken.
3. Drizzle with tzatziki sauce, wrap tightly, and serve.

12. Falafel and Hummus Pita

This classic Mediterranean street food is a delicious and satisfying vegetarian lunch. You can use store-bought or homemade falafel.

Protein: ~20g per serving
Ingredients:
- 1 whole-wheat pita bread, warmed
- 3-4 falafel balls
- 2 tbsp hummus
- 1/4 cup chopped lettuce and tomatoes
- A drizzle of tahini sauce
Instructions:
1. Cut the pita bread in half and open the pockets.
2. Spread the hummus inside each pocket.
3. Fill with the falafel, lettuce, and tomatoes.
4. Drizzle with tahini sauce.

13. Tuna Salad and White Bean Pita

A twist on the classic tuna salad, this version includes white beans for an extra boost of protein and fiber.

Protein: ~25g per serving
Ingredients:
- 1 can (5 ounces) tuna, drained
- 1/4 cup canned white beans, rinsed and drained
- 2 tbsp plain Greek yogurt
- 1 tbsp chopped red onion
- 1 whole-wheat pita bread, warmed
Instructions:
1. In a bowl, combine the tuna, white beans, Greek yogurt, and red onion.
2. Fill the pita pocket with the tuna and bean salad.

14. Spinach and Feta Scrambled Egg Pitas

Who says eggs are just for breakfast? These savory pitas are a quick and easy lunch option.

Protein: ~20g per serving
Ingredients:
- 2 large eggs, scrambled
- 1/4 cup crumbled feta cheese
- 1/2 cup fresh spinach, wilted
- 1 whole-wheat pita bread, warmed
Instructions:
1. Combine the scrambled eggs with the feta cheese and spinach.
2. Fill the pita pocket with the egg mixture.

Soups and Stews

Soups and stews are a comforting and nourishing lunch option, especially during the colder months. They can be made in large batches for easy meal prep.

15. Red Lentil Soup

This hearty and flavorful soup is a staple in many Mediterranean and Middle Eastern countries. It’s naturally vegan and packed with plant-based protein.

Protein: ~20g per serving
Ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 cup red lentils, rinsed
- 6 cups vegetable broth
- 1 tsp cumin
- 1/2 tsp turmeric
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the lentils, vegetable broth, cumin, and turmeric. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender.
3. Use an immersion blender to blend the soup to your desired consistency.
4. Stir in the lemon juice and season with salt and pepper.

16. Chicken and Orzo Soup

A comforting and classic soup, this version is made with whole-wheat orzo and plenty of vegetables.

Protein: ~25g per serving
Ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 6 cups chicken broth
- 1 cup cooked chicken, shredded
- 1/2 cup whole-wheat orzo
- 1/4 cup chopped fresh parsley
- Juice of 1/2 lemon
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the chicken broth and bring to a boil.
3. Stir in the orzo and cook for 8-10 minutes, or until tender.
4. Add the shredded chicken and heat through.
5. Stir in the parsley and lemon juice before serving.

17. Mediterranean Fish Stew

This light yet flavorful stew is a great way to enjoy the health benefits of fish. Use any firm white fish you like, such as cod, halibut, or sea bass.

Protein: ~30g per serving
Ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 can (14.5 ounces) diced tomatoes
- 2 cups fish or vegetable broth
- 1 lb firm white fish, cut into chunks
- 1/4 cup chopped fresh basil
- A pinch of red pepper flakes
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and cook until softened.
2. Add the diced tomatoes, broth, and red pepper flakes. Bring to a simmer.
3. Gently add the fish to the pot and cook for 5-7 minutes, or until the fish is cooked through and flakes easily.
4. Stir in the fresh basil before serving.

Hot Lunches

These warm and satisfying lunches are perfect for a more substantial midday meal.

18. Leftover Lemon Herb Chicken and Veggies

Don’t let your leftovers go to waste! A simple plate of leftover roasted chicken and vegetables is a perfectly balanced and high-protein Mediterranean lunch.

Protein: ~35g per serving
Ingredients:
- 4-6 oz leftover roasted chicken
- 1-2 cups leftover roasted vegetables (broccoli, Brussels sprouts, carrots, etc.)
- A squeeze of fresh lemon juice
Instructions:
1. Reheat the chicken and vegetables in the microwave or a skillet.
2. Squeeze fresh lemon juice over the top before serving.

19. Tomato-Halloumi Bake

Halloumi is a semi-hard, unripened brined cheese that can be grilled or fried. It has a high melting point, which makes it perfect for this simple and delicious bake.

Protein: ~25g per serving
Ingredients:
- 1 block (8 ounces) halloumi cheese, sliced
- 1 pint cherry tomatoes, halved
- 1 tbsp olive oil
- 1 tsp dried oregano
- Fresh basil for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a baking dish, toss the cherry tomatoes with the olive oil and oregano.
3. Arrange the halloumi slices on top of the tomatoes.
4. Bake for 15-20 minutes, or until the tomatoes are soft and the halloumi is golden.
5. Garnish with fresh basil before serving.

20. Mediterranean Stuffed Bell Peppers

Bell peppers are stuffed with a savory mixture of quinoa, lentils, and vegetables, then baked until tender.

Protein: ~20g per serving
Ingredients:
- 2 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1/2 cup cooked lentils
- 1/2 cup chopped mushrooms
- 1/4 cup chopped onion
- 1/4 cup tomato sauce
- 1/4 cup crumbled feta cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine the quinoa, lentils, mushrooms, onion, and tomato sauce.
3. Spoon the mixture into the bell pepper halves.
4. Top with feta cheese.
5. Bake for 25-30 minutes, or until the peppers are tender.

21. Shrimp and Asparagus Skillet

This quick and easy one-pan meal is perfect for a busy weekday lunch. It’s light, flavorful, and packed with protein.

Protein: ~28g per serving
Ingredients:
- 1 tbsp olive oil
- 1 lb shrimp, peeled and deveined
- 1 bunch asparagus, trimmed and chopped
- 2 cloves garlic, minced
- Juice of 1/2 lemon
- Salt and pepper to taste
Instructions:
1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the asparagus and cook for 3-5 minutes, or until tender-crisp.
3. Add the shrimp and garlic and cook for 2-3 minutes, or until the shrimp are pink and cooked through.
4. Stir in the lemon juice and season with salt and pepper.

22. One-Pan Lemon Herb Salmon and Veggies

This is a simple and elegant lunch that is incredibly easy to make. The salmon and vegetables are roasted together on a single sheet pan for easy cleanup.

Protein: ~35g per serving
Ingredients:
- 1 (6-ounce) salmon fillet
- 1 cup chopped vegetables (broccoli, bell peppers, zucchini)
- 1 tbsp olive oil
- 1 tsp dried herbs (oregano, thyme, or a mix)
- 1/2 lemon, sliced
- Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the vegetables with the olive oil, herbs, salt, and pepper.
3. Place the salmon fillet on the baking sheet with the vegetables.
4. Top the salmon with lemon slices.
5. Bake for 12-15 minutes, or until the salmon is cooked through and the vegetables are tender.

23. Chicken and Veggie Skewers

These colorful skewers are a fun and easy way to enjoy a high-protein lunch. They can be grilled, baked, or cooked in a skillet.

Protein: ~30g per serving
Ingredients:
- 1 chicken breast, cut into chunks
- 1 bell pepper, cut into chunks
- 1 zucchini, cut into chunks
- 1 red onion, cut into chunks
- For the marinade:
  - 2 tbsp olive oil
  - 1 tbsp lemon juice
  - 1 tsp dried oregano
Instructions:
1. In a bowl, whisk together the marinade ingredients.
2. Add the chicken and vegetables and toss to coat. Let marinate for at least 15 minutes.
3. Thread the chicken and vegetables onto skewers.
4. Grill, bake, or pan-sear the skewers until the chicken is cooked through and the vegetables are tender.

24. Cauliflower Rice with Grilled Chicken

Cauliflower rice is a low-carb alternative to traditional rice. This bowl is a light yet satisfying lunch option.

Protein: ~35g per serving
Ingredients:
- 1 cup cauliflower rice
- 4 oz grilled chicken breast, sliced
- 1/4 cup chopped tomatoes and cucumbers
- 2 tbsp tzatziki sauce
- A sprinkle of fresh mint
Instructions:
1. Sauté the cauliflower rice in a skillet for 3-5 minutes, or until tender.
2. Top with the grilled chicken, tomatoes, and cucumbers.
3. Drizzle with tzatziki sauce and sprinkle with fresh mint.

25. Mozzarella, Basil & Zucchini Frittata

This frittata is a great way to use up summer zucchini. It’s light, flavorful, and perfect for a simple lunch.

Protein: ~20g per serving
Ingredients:
- 6 large eggs
- 1/4 cup milk
- 1/2 cup shredded mozzarella cheese
- 1/4 cup chopped fresh basil
- 1 zucchini, grated
- 1 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together the eggs, milk, mozzarella, and basil.
3. Squeeze the excess moisture from the grated zucchini.
4. Heat the olive oil in an oven-safe skillet. Add the zucchini and cook for 2-3 minutes.
5. Pour the egg mixture over the zucchini.
6. Cook for 3-4 minutes on the stovetop, then transfer to the oven and bake for 10-15 minutes.

26. Spinach and Artichoke Grilled Cheese

This grown-up grilled cheese is a delicious and satisfying lunch. It’s filled with a creamy spinach and artichoke mixture.

Protein: ~22g per serving
Ingredients:
- 2 slices whole-wheat bread
- 1/4 cup chopped artichoke hearts
- 1/4 cup chopped spinach
- 2 tbsp cream cheese or Greek yogurt
- 1/4 cup shredded mozzarella cheese
- 1 tsp butter or olive oil
Instructions:
1. In a bowl, combine the artichoke hearts, spinach, and cream cheese or yogurt.
2. Spread the mixture on one slice of bread. Top with the mozzarella cheese and the other slice of bread.
3. Heat the butter or olive oil in a skillet over medium heat.
4. Grill the sandwich for 3-4 minutes per side, or until golden brown and the cheese is melted.

Conclusion

Enjoying a high-protein Mediterranean lunch is a delicious and effective way to stay energized and focused throughout the day. With so many versatile and flavorful options, from refreshing salads and hearty bowls to convenient wraps and comforting soups, there’s no reason to have a boring or unsatisfying midday meal. By incorporating these recipes into your weekly rotation, you can easily stick to a healthy Mediterranean lifestyle while enjoying a variety of delicious and satisfying lunches.