20 Atlantic Diet Lunch Recipes

The Atlantic Diet, originating from the coastal regions of northwest Spain and northern Portugal, is a cousin to the Mediterranean diet but with a distinct focus on the bounties of the Atlantic Ocean and local agriculture. It emphasizes fresh seafood, seasonal vegetables (especially brassicas like cabbage), whole grains, legumes, and olive oil [1].

Lunches on the Atlantic Diet are typically satisfying, nutrient-dense, and built around whole foods that provide sustained energy for the rest of the day. Here are 20 delicious Atlantic Diet lunch recipes to incorporate into your weekly routine.

1. Caldo Verde (Portuguese Green Soup)

A classic Portuguese soup that is both comforting and incredibly nutritious, featuring potatoes and greens.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 4 medium potatoes, peeled and diced
• 6 cups vegetable or chicken broth
• 1 bunch collard greens or kale, very thinly sliced
• 4 oz Portuguese chouriço or Spanish chorizo, sliced (optional, for flavor)
• Salt and black pepper to taste

Instructions:

1. Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until soft and translucent.
2. Add the diced potatoes and broth. Bring to a boil, then reduce heat and simmer until the potatoes are very tender, about 15-20 minutes.
3. Use an immersion blender to puree the soup until smooth. (Alternatively, mash the potatoes well with a potato masher for a chunkier texture).
4. Return the soup to a simmer. Stir in the thinly sliced greens and cook for 5-10 minutes until tender.
5. In a separate small skillet, brown the sliced chouriço if using.
6. Stir the chouriço into the soup, season with salt and pepper, and drizzle with the remaining tablespoon of olive oil before serving.

2. Galician Empanada with Tuna (Empanada Gallega)

A traditional savory pie from Galicia, perfect for a portable lunch.

Ingredients:

• 1 sheet pre-made whole wheat pie crust or puff pastry
• 2 tablespoons extra-virgin olive oil
• 1 large onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 2 cans (5 oz each) tuna in olive oil, drained
• 1/2 cup tomato sauce or crushed tomatoes
• 1 teaspoon sweet paprika
• 1 egg, beaten (for egg wash)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat the olive oil in a skillet over medium heat. Add the onion and bell pepper, cooking until very soft, about 10-15 minutes.
3. Stir in the paprika and tomato sauce, cooking for another 2 minutes. Remove from heat and fold in the drained tuna. Let the mixture cool slightly.
4. Roll out the pastry dough on a baking sheet lined with parchment paper.
5. Spread the tuna and vegetable filling over half of the dough, leaving a small border around the edges.
6. Fold the other half of the dough over the filling and crimp the edges to seal.
7. Brush the top with the beaten egg and cut a few small slits to let steam escape.
8. Bake for 25-30 minutes until golden brown. Let cool slightly before slicing.

3. Sardine and White Bean Salad

A quick, protein-packed salad that requires no cooking.

Ingredients:

• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 tin (4 oz) sardines in olive oil, drained and roughly chopped
• 1/2 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon red wine vinegar
• Salt and black pepper to taste
• Lemon wedges for serving

Instructions:

1. In a large bowl, combine the rinsed beans, chopped sardines, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the bean mixture and toss gently to combine.
4. Serve chilled or at room temperature with a squeeze of fresh lemon juice.

4. Grilled Mackerel with Boiled Potatoes

A simple, traditional Atlantic meal highlighting fresh fish and root vegetables.

Ingredients:

• 2 fresh mackerel fillets
• 4 small potatoes, scrubbed but unpeeled
• 2 tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• Fresh thyme or parsley
• Sea salt and black pepper
• Lemon wedges

Instructions:

1. Place the potatoes in a pot of salted water. Bring to a boil and cook until tender, about 15-20 minutes. Drain and set aside.
2. Preheat a grill or grill pan over medium-high heat.
3. Rub the mackerel fillets with 1 tablespoon of olive oil, minced garlic, salt, and pepper.
4. Grill the mackerel for 3-4 minutes per side, or until the flesh is opaque and flakes easily.
5. Serve the grilled fish alongside the boiled potatoes. Drizzle the remaining olive oil over the potatoes and garnish with fresh herbs and lemon wedges.

5. Chickpea and Spinach Stew

A hearty, vegetarian lunch option rich in fiber and iron.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) chickpeas, rinsed and drained
• 4 cups fresh spinach
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and sauté until soft, about 5 minutes.
2. Add the garlic, cumin, and smoked paprika, cooking for 1 minute until fragrant.
3. Pour in the diced tomatoes and chickpeas. Bring to a simmer and cook for 10 minutes to allow flavors to meld.
4. Stir in the fresh spinach and cook until just wilted, about 2-3 minutes.
5. Season with salt and pepper. Serve hot with a slice of crusty whole-grain bread.

6. Portuguese Tomato and Onion Salad

A refreshing side or light lunch, especially during the summer months.

Ingredients:

• 3 large ripe tomatoes, sliced
• 1 medium sweet onion, thinly sliced
• 1/4 cup fresh oregano or basil, chopped
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon red wine vinegar
• Coarse sea salt and black pepper

Instructions:

1. Arrange the tomato and onion slices on a serving platter.
2. Sprinkle the fresh herbs evenly over the vegetables.
3. Drizzle with the olive oil and red wine vinegar.
4. Season generously with coarse sea salt and black pepper.
5. Let the salad sit for 10 minutes before serving to allow the juices to combine.

7. Cod (Bacalhau) and Chickpea Salad

Salt cod is a staple in Portugal; this salad is a classic preparation.

Ingredients:

• 8 oz cooked, flaked cod (desalted salt cod or fresh cod)
• 1 can (15 oz) chickpeas, rinsed and drained
• 1/2 red bell pepper, diced
• 1/4 cup black olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon white wine vinegar
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the flaked cod, chickpeas, red bell pepper, black olives, and parsley.
2. In a small bowl, whisk together the olive oil, white wine vinegar, minced garlic, salt, and pepper.
3. Pour the dressing over the salad and toss well.
4. Refrigerate for at least 30 minutes before serving to let the flavors develop.

8. Cabbage and Carrot Slaw with Olive Oil Dressing

Brassicas are heavily featured in the Atlantic Diet; this slaw is crisp and healthy.

Ingredients:

• 3 cups shredded green cabbage
• 1 cup shredded carrots
• 1/4 cup chopped walnuts
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a large bowl, toss together the shredded cabbage, carrots, and walnuts.
2. In a small bowl, whisk the olive oil, apple cider vinegar, Dijon mustard, salt, and pepper.
3. Pour the dressing over the slaw and toss thoroughly to coat.
4. Let sit for 10-15 minutes before serving to soften the cabbage slightly.

9. Whole Wheat Pasta with Clams and Garlic

A quick, elegant lunch using pantry staples.

Ingredients:

• 8 oz whole wheat spaghetti or linguine
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, thinly sliced
• 1/4 teaspoon red pepper flakes
• 1 can (10 oz) whole baby clams, undrained
• 1/4 cup fresh parsley, chopped
• Lemon juice

Instructions:

1. Cook the whole wheat pasta in a large pot of salted boiling water according to package directions until al dente. Drain, reserving 1/4 cup of pasta water.
2. While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes, sautéing until the garlic is golden, about 1-2 minutes.
3. Add the clams and their juice to the skillet. Simmer for 3-4 minutes until heated through.
4. Add the cooked pasta and reserved pasta water to the skillet, tossing well to coat the pasta in the sauce.
5. Stir in the fresh parsley and a squeeze of lemon juice before serving.

10. Lentil and Vegetable Soup

A comforting, nutrient-dense soup perfect for meal prep.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 bay leaf
• 1 cup chopped kale or Swiss chard
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery, cooking until softened, about 5-7 minutes.
2. Stir in the lentils, vegetable broth, and bay leaf. Bring to a boil.
3. Reduce heat, cover, and simmer for 25-30 minutes, or until the lentils are tender.
4. Remove the bay leaf. Stir in the chopped kale and cook for another 5 minutes until wilted.
5. Season with salt and pepper and serve hot.

11. Grilled Vegetable and Goat Cheese Wrap

A light, portable lunch featuring seasonal vegetables.

Ingredients:

• 1 medium zucchini, sliced lengthwise
• 1 red bell pepper, cut into thick strips
• 1 tablespoon olive oil
• 2 whole-wheat wraps or tortillas
• 2 oz goat cheese, crumbled
• 1 cup mixed salad greens
• Balsamic glaze (optional)

Instructions:

1. Preheat a grill pan over medium-high heat. Toss the zucchini and bell pepper strips with olive oil, salt, and pepper.
2. Grill the vegetables for 3-4 minutes per side until tender and marked with grill lines.
3. Lay the whole-wheat wraps flat. Spread the crumbled goat cheese down the center of each wrap.
4. Top with the grilled vegetables and mixed salad greens.
5. Drizzle lightly with balsamic glaze if desired.
6. Roll up tightly and cut in half to serve.

12. Baked Trout with Tomatoes and Onions

A simple, hands-off fish dish that makes a great lunch.

Ingredients:

• 2 trout fillets
• 1 large tomato, sliced
• 1/2 onion, thinly sliced
• 1 tablespoon extra-virgin olive oil
• 1/4 cup white wine or vegetable broth
• Fresh dill or parsley
• Salt and pepper

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a baking dish, arrange the sliced tomato and onion in an even layer.
3. Place the trout fillets on top of the vegetables.
4. Drizzle with olive oil and white wine (or broth). Season with salt, pepper, and fresh herbs.
5. Bake for 12-15 minutes, or until the fish flakes easily with a fork.
6. Serve the fish and vegetables together, spooning the pan juices over the top.

13. White Bean and Cabbage Soup

A rustic, filling soup that embodies the Atlantic Diet’s reliance on simple ingredients.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 leek, chopped
• 2 cloves garlic, minced
• 3 cups shredded green cabbage
• 1 can (15 oz) white beans (cannellini or great northern), rinsed
• 4 cups vegetable or chicken broth
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped leek and sauté until soft, about 5 minutes.
2. Add the garlic and cook for 1 minute.
3. Stir in the shredded cabbage, white beans, broth, and dried thyme.
4. Bring to a boil, then reduce heat, cover, and simmer for 20 minutes until the cabbage is very tender.
5. Season with salt and pepper. Serve with a slice of crusty bread.

14. Tuna and Egg Salad (Salada Russa style)

A protein-heavy salad often found in Portuguese cafes.

Ingredients:

• 2 cups diced boiled potatoes, cooled
• 1 cup cooked peas and carrots (frozen mix works well)
• 1 can (5 oz) tuna in water or oil, drained
• 2 hard-boiled eggs, chopped
• 2 tablespoons olive oil mayonnaise or plain Greek yogurt
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooled potatoes, peas, carrots, tuna, and chopped hard-boiled eggs.
2. In a small bowl, mix the mayonnaise (or yogurt) with the Dijon mustard.
3. Gently fold the dressing into the potato and tuna mixture until well coated.
4. Season with salt and pepper. Chill in the refrigerator for at least 30 minutes before serving.

15. Roasted Red Pepper and Walnut Dip (Muhammara style) with Veggies

A nutrient-dense dip perfect for a light, snack-style lunch.

Ingredients:

• 2 large red bell peppers, roasted and peeled (or 1 jar roasted red peppers, drained)
• 1/2 cup walnuts, toasted
• 1 clove garlic
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon lemon juice
• 1/2 teaspoon cumin
• Assorted raw vegetables (carrots, cucumbers, celery) for dipping
• Whole-grain pita or crackers

Instructions:

1. In a food processor, combine the roasted red peppers, toasted walnuts, garlic, olive oil, lemon juice, and cumin.
2. Pulse until the mixture is mostly smooth but still has a little texture.
3. Season with salt and pepper to taste.
4. Transfer to a bowl and serve with raw vegetables and whole-grain pita for dipping.

16. Shrimp and Garlic Sauté (Gambas al Ajillo)

A classic Galician/Spanish dish that is quick and incredibly flavorful.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 4 cloves garlic, thinly sliced
• 1/2 teaspoon red pepper flakes
• 1/2 lb large shrimp, peeled and deveined
• 1/4 cup dry white wine (optional)
• Fresh parsley, chopped
• Crusty whole-grain bread for serving

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the sliced garlic and red pepper flakes, cooking until the garlic just begins to turn golden.
2. Add the shrimp to the skillet in a single layer. Cook for 1-2 minutes per side until pink and opaque.
3. If using, pour in the white wine and let it bubble and reduce for 1 minute.
4. Remove from heat, toss with fresh parsley, and serve immediately with crusty bread to soak up the garlic oil.

17. Quinoa Salad with Roasted Vegetables

Whole grains like quinoa are excellent bases for Atlantic Diet lunches.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 cup diced roasted vegetables (such as zucchini, bell peppers, and red onions)
• 1/4 cup feta cheese, crumbled
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• Fresh basil, chopped
• Salt and pepper

Instructions:

1. In a large bowl, combine the cooked quinoa and roasted vegetables.
2. Add the crumbled feta cheese and fresh basil.
3. Drizzle with olive oil and balsamic vinegar.
4. Toss well to combine and season with salt and pepper. Serve at room temperature or chilled.

18. Portuguese Chicken and Rice (Arroz de Frango)

A comforting, one-pot meal that is a staple in Portuguese homes.

Ingredients:

• 1 tablespoon olive oil
• 1/2 lb boneless, skinless chicken thighs, cut into bite-sized pieces
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 cup long-grain white or brown rice
• 1 cup chicken broth
• 1/2 cup frozen peas
• 1/2 teaspoon turmeric or a pinch of saffron (for color)
• Salt and pepper

Instructions:

1. Heat the olive oil in a medium pot over medium-high heat. Add the chicken pieces and brown on all sides. Remove chicken and set aside.
2. In the same pot, add the onion and garlic, sautéing until soft.
3. Stir in the rice and turmeric, cooking for 1 minute to toast the rice slightly.
4. Return the chicken to the pot and pour in the chicken broth. Bring to a boil.
5. Reduce heat to low, cover, and simmer for 15-20 minutes (longer if using brown rice) until the liquid is absorbed and rice is tender.
6. Stir in the frozen peas during the last 5 minutes of cooking. Fluff with a fork before serving.

19. Mussels in White Wine and Garlic

A light, elegant lunch that celebrates the Atlantic’s seafood.

Ingredients:

• 1 lb fresh mussels, scrubbed and debearded
• 1 tablespoon extra-virgin olive oil
• 1 shallot, finely chopped
• 2 cloves garlic, minced
• 1/2 cup dry white wine
• 1/4 cup fresh parsley, chopped
• Whole-grain bread for serving

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the shallot and garlic, cooking until soft, about 3 minutes.
2. Pour in the white wine and bring to a simmer.
3. Add the cleaned mussels to the pot. Cover tightly with a lid.
4. Steam the mussels for 5-7 minutes, shaking the pot occasionally, until all the shells have opened. (Discard any that do not open).
5. Stir in the fresh parsley.
6. Serve the mussels in bowls with the broth spooned over them, accompanied by whole-grain bread.

20. Stuffed Bell Peppers with Brown Rice and Cod

A great way to use leftover fish and grains.

Ingredients:

• 2 large bell peppers, halved and seeds removed
• 1 cup cooked brown rice
• 4 oz cooked, flaked cod or white fish
• 1/2 cup tomato sauce
• 1/4 cup chopped black olives
• 1 tablespoon olive oil
• Salt and pepper

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix the cooked brown rice, flaked cod, tomato sauce, and black olives. Season with salt and pepper.
3. Stuff each bell pepper half with the rice and fish mixture.
4. Place the stuffed peppers in a baking dish. Drizzle lightly with olive oil.
5. Pour a small amount of water into the bottom of the baking dish. Cover with foil.
6. Bake for 30 minutes, then remove the foil and bake for another 10 minutes until the peppers are tender. Serve hot.

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References

[1] Berry Street. “Atlantic Diet Meal Plan: 7 Days of Easy, Healthy Meals.” https://www.berrystreet.co/blog/atlantic-diet-meal-plan