23 Mediterranean Diet Lunches with No Added Sugar By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Updated on September 16, 2025 Reviewed by Dietitian Alyssa Pike, RDN Reviewed by Dietitian Alyssa Pike, RDN See More Alyssa Pike, RDN, is a Registered Dietitian Nutritionist on a mission to help people learn how to eat healthy without obsessing over it. EatingWell's Editorial Guidelines SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: Ali Redmond The Mediterranean diet is one of the healthiest eating patterns around, and it's incredibly easy to follow. These lunches are proof: they are easy, flavorful and delicious. Not only that, but you also won't find any added sugar in these meals, making them healthy options that will help you have sustained energy and keep you feeling your best. Recipes like our Tuna Niçoise Melt and our Easy Chickpea Salad Lunch Box are nutritious choices for your midday meal. Love any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for EatingWell. 01 of 23 Chickpea Grain Bowl with Feta & Tomatoes Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali. This grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. View Recipe Save 02 of 23 Tuna Niçoise Melt Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen. This sandwich brings together the elegance of a Niçoise salad with the comfort of a classic tuna melt. It combines tuna with briny olives, chopped hard-boiled egg and tomato—all piled onto crusty sourdough bread and topped with melted fontina cheese. The flavors are rich and savory, with a hint of creaminess mixed into the tuna. View Recipe Save 03 of 23 Easy Chickpea Salad Lunch Box Ali Redmond This chickpea salad is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite. It’s easy to prep multiple servings at once, so you can stock your fridge with grab-and-go lunches for the week. View Recipe Save 04 of 23 High-Protein Cucumber Sandwich Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong. This high-protein cucumber sandwich features a creamy spread made by whipping cottage cheese with white miso, soy sauce and rice vinegar. This mixture delivers a creamy boost of protein that pairs perfectly with sliced cucumbers, which add a crisp, fresh bite. View Recipe Save 05 of 23 High-Fiber Chopped Salad with Italian Vinaigrette Ali Redmond This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time. View Recipe Save 06 of 23 Canned Tuna Rice Bowl Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle. Flaky chunks of tuna combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. View Recipe Save 07 of 23 Cucumber-Hummus Wrap Photographer: Ali Redmond. This easy wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables. View Recipe Save 08 of 23 20-Minute Black Bean Soup Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless. This easy soup takes only 20 minutes, making it perfect for busy weeknights. Canned black beans help speed things up, and taco seasoning and fire-roasted tomatoes help build rich, savory flavor. Cream cheese tops it off with a silky texture. View Recipe Save 09 of 23 Lemony Orzo & Tuna Salad with Broccoli Leigh Beisch This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite, which pairs perfectly with the lemony dressing. View Recipe Save 10 of 23 High-Protein Caprese Chickpea Salad Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle This chickpea salad is a plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together. View Recipe Save 11 of 23 Veggie Sandwich with Garlic-Herb Cheese Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek. The creamy spreadable cheese in this veggie sandwich adds flavor while holding everything in place. This colorful, well-balanced sandwich is crispy from the cucumber and peppers, sweet from the tomatoes and beets, and tangy from the banana peppers. View Recipe Save 12 of 23 No-Cook Black Bean Taco Bowls Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek. These satisfying bowls feature hearty black beans, veggies and zesty toppings layered over crispy cabbage and lettuce. The lime crema adds a tangy, creamy finish that brings all the flavors together. View Recipe Save 13 of 23 Cucumber-Salmon Salad Sandwich Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood. This salmon and cucumber sandwich, served on rye bread, combines flaky canned salmon with crisp cucumber slices and a smear of cream cheese. Fresh dill and a squeeze of lemon juice add brightness, while a pinch of cracked pepper enhances the savory flavor profile. View Recipe Save 14 of 23 Marry Me Quiche Photographer: Robby Lozano; Food Stylist: Julian Hensarling; Prop Stylist: Josh Hoggle This savory dish, inspired by Marry Me Chicken, features the same delicious ingredients in a crustless quiche! Sun-dried tomatoes bring a deep, tangy sweetness that pairs beautifully with creamy goat cheese and spinach. View Recipe Save 15 of 23 Cucumber-Spinach Sandwich Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle This sandwich is light and refreshing, combining crisp cucumbers with tender spinach for a fresh, green bite. Layered on whole-grain bread with a creamy spread, it’s both simple and satisfying. Perfect for a quick lunch, it’s a no-fuss option perfect for work or home. View Recipe Save 16 of 23 High-Protein Pasta Salad Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Crunchy cucumbers, cherry tomatoes, roasted red peppers and red onions are all mixed together in a heart-healthy vinaigrette for a dish that is as delicious as it is eye-catching. Chickpea pasta, whole chickpeas and fresh mozzarella pearls add to the dish’s protein. View Recipe Save 17 of 23 No-Chicken Salad Sandwich Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer This no-chicken salad sandwich made with chickpeas is a delicious plant-based alternative to the classic chicken salad. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch. View Recipe Save 18 of 23 White Bean Salad with Feta & Lemon-Garlic Vinaigrette Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch. White beans provide plant-based protein while creamy feta cheese adds a tangy, salty contrast to the bright vinaigrette. View Recipe Save 19 of 23 Loaded Chicken & Broccoli Salad Photographer: Hannah Hufham, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley With tender, juicy chicken and crisp, fresh broccoli as the base, this salad delivers a satisfying bite in every forkful. A creamy dressing ties everything together, while mix-ins like crispy bacon, shredded cheese and scallions add layers of flavor. View Recipe Save 20 of 23 Beet & White Bean Sandwiches Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel These sandwiches have a vibrant, creamy filling. Pickling the beets in rice vinegar and thyme leads to a tangy, herb-infused flavor. Combining the beets and beans with alfalfa sprouts, red onion and your favorite bread, these sandwiches are a satisfying plant-based lunch. View Recipe Save 21 of 23 High-Protein Lemon & Turmeric Chicken Soup Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel Turmeric, which is known for its anti-inflammatory properties, gives the soup its vibrant yellow hue. It’s the perfect meal for when you’re sick or simply warming up on a chilly day. We love tender-crisp baby kale, but chopped kale or baby spinach can be used in its place. View Recipe Save 22 of 23 Anti-Inflammatory Salmon Salad with Crispy White Beans Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley This hearty salad is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad. View Recipe Save 23 of 23 Turmeric Chicken & Avocado Wraps Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley Chickpeas add fiber and plant-based protein to these easy and vibrant turmeric chicken wraps. Mix up the chicken salad at the beginning of the week to eat in a wrap or enjoy it over greens. View Recipe Save Explore more: Healthy Recipes Lifestyle Diets Mediterranean Diet Was this page helpful? Thanks for your feedback! Tell us why! Other Submit