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18 Mediterranean Diet Lunches Ready in 15 Minutes or Less
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/1ccfeadf4f.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/Veggie--Cream-Cheese-Sandwich-Beauty-1x1-56919_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-fdb2de8c05234e5a97f37fa3ad485220.jpg "a photo of a Veggie & Cream Cheese Sandwich recipe")
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
Fifteen minutes are all you’ll need to whip up a tasty lunch! These Mediterranean diet recipes are packed with nourishing ingredients like whole grains and veggies, legumes, healthy fats and lean proteins. Known as one of the healthiest eating patterns, following the Mediterranean diet can provide health benefits like improving heart health and brain health. Enjoy delicious options like our Chickpea-Tuna Salad Lettuce Wraps or our High-Protein Caprese Chickpea Salad for a midday meal that is as satisfying as it is simple.
01 of 18
Chickpea-Tuna Salad Lettuce Wraps
Photographer: Morgan Hunt Ward, Prop Stylist: Keoshia McGhee, Food Stylist: Emily Nabors Hall.
These Chickpea-Tuna Salad Lettuce Wraps give classic tuna salad a fresh, flavorful upgrade. Mashed chickpeas add creamy texture and extra protein, while Greek yogurt gives the salad a light, creamy base. A generous shake of everything bagel seasoning ties it all together with savory crunch. Wrapped in crisp butter lettuce instead of bread, it’s a satisfying, high-protein lunch that’s perfect for meal prep or a quick, no-cook dinner.
02 of 18
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.
03 of 18
High-Protein Caprese Chickpea Salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle
This caprese chickpea salad is a fresh, protein- and fiber-packed, 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 with a tangy-sweet finish. It’s quick to prepare, colorful and bursting with summery flavor.
04 of 18
Chickpea Grain Bowl with Feta & Tomatoes
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This chickpea-farro 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. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
05 of 18
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.
06 of 18
No-Cook Black Bean Taco Bowls
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
These black bean taco bowls with lime crema are a refreshing no-cook meal that's perfect for busy days. They 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. Enjoy these effortless bowls with the suggested toppings below, or customize them with your own favorites.
07 of 18
Avocado Tuna Salad Sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
This avocado tuna salad sandwich is the mash-up you’ve been waiting for! It takes classic tuna salad and adds a creamy twist with ripe avocado for a fresh, buttery flavor and texture. It’s the ideal upgrade to your usual tuna salad, and it’s sure to become your new favorite lunchtime sandwich for work or home.
08 of 18
Gut-Healthy Miso Cup Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless
This soup is packed with gut-healthy ingredients like miso, a fermented paste that may improve digestion as well as reducing gas and bloating. The base of the soup is prepared in advance and stored in separate containers. When you’re ready to enjoy it, simply add the broth and heat it in the microwave. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water. Cover and let the soup stand for 10 minutes before serving.
09 of 18
Anti-Inflammatory Beet & Avocado Wrap
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with raw beets, which contain their own inflammation-fighting phytochemicals, you'll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap. To julienne beets, cut them into thin rounds, then slice the rounds into matchsticks. Or to save time, simply grate the beets on the largest holes of a box grater.
10 of 18
Arugula & Cucumber Salad with Tuna
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Spicy baby arugula complements crisp Persian cucumbers and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that doesn't compete with the flavor of the tuna. If you want more punch from your olives, Niçoise olives or Kalamata olives work well too.
11 of 18
Salmon-Stuffed Avocados
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
12 of 18
Vegan Superfood Grain Bowls
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
13 of 18
Veggie Wraps
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, so you can pull together this easy lunch in no time. Hummus adds plant-based protein and keeps the wrap from getting dry.
14 of 18
Cucumber & Tomato Sandwich
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
This herby cucumber and tomato sandwich is crisp and refreshing, making the most out of summer’s produce bounty. Chives add a delicate onion flavor to the cream cheese, but dill or basil can be used in their place.
15 of 18
Chopped Chicken & Sweet Potato Salad
This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead.
16 of 18
High-Protein Tuna & White Bean Melt
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This ultra-quick tuna melt with white beans is a protein-packed sandwich that’s perfect for a fast and satisfying lunch or dinner. The beans add creaminess and fiber, while the tuna provides lean protein and omega-3s, making this dish as nutritious as it is flavorful. Plus, it comes together in minutes—ideal for days when time is in short supply.
17 of 18
Black Bean–Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it with pico de gallo, fresh cilantro and avocado, plus an easy hummus dressing to drizzle on top.
18 of 18
Chicken Avocado BLT Wrap
Who doesn't love a BLT? In this Mexican-inspired version, we've added chicken and avocado and wrapped it in a tortilla, making it easy to eat.
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10 Healthy Breakfast Toast Recipes in 10 Minutes or Less
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/13b5b43a7c.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/EWL-TheBestTomatoToast-Beauty-353-e3e077dcef614014ad4640c52cc946ed.jpg "a recipe photo of the Tomato Toast")
Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling
Toast is a classic breakfast, but these recipes are anything but basic. In just ten minutes or less, you can make one of these healthy toast recipes with elevated toppings like avocado mash and rich ricotta spreads. So next time you’re in a rush, whip up our Tomato Toast with Herbed Cream Cheese or Ricotta Toast with Peaches & Prosciutto for a healthy breakfast you’ll love.
01 of 10
Copycat Dunkin’ Avocado Toast
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
This copycat Dunkin’ avocado toast is inspired by the popular menu item. We love the flavors of creamy mashed avocado spread over a slice of toasted sourdough bread, topped with a sprinkle of everything bagel seasoning for added flavor and texture. It’s a quick and easy way to enjoy the flavors of the original without having to leave your house!
02 of 10
Tomato Toast with Herbed Cream Cheese
Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling
This tomato toast is ideal for showcasing sweet, fresh heirloom tomatoes at their summer peak. Topped with a smooth, creamy cream cheese mixture infused with fresh herbs like chives and dill, this recipe highlights the best of seasonal flavors. While we love dill and chives, any soft herb can be used in their place.
03 of 10
Ricotta Toast with Peaches & Prosciutto
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
This ricotta toast with peaches and prosciutto offers the perfect balance of creamy, sweet and savory flavors. Enjoy it for breakfast, brunch or a light snack. For even more flavor, drizzle the toasts with a bit of honey or balsamic glaze and garnish with a fresh herb like basil or mint.
04 of 10
Goat Cheese–Tomato Toast
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
Whip up this goat cheese–tomato toast to enjoy the fresh flavors of summer any time of the year. This sweet-and-savory combo makes a perfect breakfast, lunch or snack. For an extra burst of flavor, drizzle with balsamic glaze or sprinkle with crushed red pepper for a little heat. You could also drizzle with a bit of honey and sprinkle with some fresh herbs like basil or mint.
05 of 10
Ricotta-Tomato Toast
Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen
This tomato toast features a creamy ricotta cheese spread and, of course, juicy ripe summer tomatoes. A serrated knife makes cutting thin slices of the heirloom tomatoes easier when they are on the softer side. If you have cherry tomatoes on hand, they will work well too, either sliced or blistered under the broiler.
06 of 10
Cannellini Bean & Herbed Ricotta Toast
Herbed ricotta toast gets topped with cannellini beans and roasted red peppers for a colorful, tasty open-face sandwich.
07 of 10
Chickpea & Kale Toast
This healthy toast recipe combines chickpeas, kale and feta for a savory bite.
08 of 10
Caprese Avocado Toast
Tomatoes, mozzarella and basil—the building blocks of caprese salad—lend a creative twist to a standard avocado toast recipe.
09 of 10
Lemon-Berry Ricotta Toast
Creamy ricotta cheese keeps fresh, sweet berries in place in this quick and simple breakfast. Good, crusty whole-grain bread will make all the difference here. Blueberries, strawberries, blackberries or a mix of the three all work well.
10 of 10
Goat Cheese, Blackberry and Almond Topped Toast
Drizzled with honey, this goat cheese and berry toast is so delicious!
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22 Cozy Soups to Help Support Gut Health
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/e9e29a060b.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/ewl-veggie-enchilada-soup-hero-607_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-63be7bdf4c7e48a6a461c8c85e210c41.jpg "A recipe image of Veggie Enchilada Soup.")
Photographer: Alex Huang.
These gut-healthy soups are feel-good choices for a cozy night in. Each dish is packed with ingredients that help support your gut health, like garlic, mushrooms and beans. Plus, you’ll find at least 6 grams of fiber in every serving, an essential nutrient that provides benefits like improved digestion and regular bowel movements. Recipes like our High-Protein, High-Fiber Swamp Soup and our Veggie Enchilada Soup are warm and comforting meals that everyone will enjoy.
01 of 22
High-Protein, High-Fiber Swamp Soup
Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
This swamp soup, named for its vibrant green color, is made from a combination of spinach and parsley blended into a silky base, with fiber-rich white beans, shredded chicken and brown rice stirred in for a satisfying texture. A sprinkle of fried garlic and crushed red pepper adds savory crunch and gentle heat to each spoonful.
02 of 22
Veggie Enchilada Soup
Photographer: Alex Huang.
This hearty vegetarian enchilada soup channels all the flavors of enchiladas into a cozy, one-pot meal. Sweet potatoes and bell pepper add natural sweetness, while warm spices and a touch of cream cheese give it depth and richness. Serve with your favorite toppings to make it your own.
03 of 22
High-Protein Butternut Squash & Lentil Soup
Photographer: Morgan Hunt Ward, Prop Stylist: Priscilla Montiel, Food Stylist: Chelsea Zimmer.
This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy Greek yogurt and a sprinkle of fresh parsley finish each bowl with brightness and creaminess. Serve with lemon wedges for an extra pop of flavor.
04 of 22
Kapusta (Ukrainian Cabbage Soup)
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco.
If you’ve only known cabbage in the form of crisp coleslaw, this Kapusta (Ukrainian Cabbage Soup) will change your mind. Gently simmered until tender and sweet, the cabbage melts into a savory base of chicken broth and black-eyed peas, while smoky bacon infuses every spoonful with rich, comforting depth. A finishing touch of sauerkraut adds a cool, tangy contrast that keeps the flavors lively and perfectly balanced—you’ll want seconds before you’ve even finished your first bowl.
05 of 22
Lemon-Turmeric Cabbage & White Bean Soup
Photographer: Ali Redmond.
This cozy soup turns humble ingredients into a bowl of golden comfort. Tender cabbage and creamy cannellini beans simmer together with aromatic spices for warmth and depth, while a splash of lemon juice at the end brightens every spoonful. It’s light yet satisfying, full of fiber and antioxidants, and easy enough for a weeknight.
06 of 22
Fall Vegetable Stew
Food: Sammy Mila, Photos: Jason Donnelly, Props: Breanna Ghazali.
This vegetable stew is a cozy dish for two that highlights the best of late-summer, early-fall produce. Simmered with warm spices and a savory broth, the vegetables become tender and absorb the flavors of the broth. It’s delicious served with warm naan on the side for dipping .
07 of 22
Marry Me Chickpea Soup with Kale
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This creamy chickpea soup was inspired by Marry Me Chicken, a dish that features chicken and sun-dried tomatoes. We gave this dish a plant-based spin by swapping out the chicken for chickpeas and kale to create a cozy, warming meal perfect for cooler weather.
08 of 22
Garlicky Cabbage Soup
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This garlicky cabbage soup is pure comfort in a bowl. Warm, hearty and nourishing, it’s rich with the aromatic flavor of garlic and tender-sweet cabbage. Packed with veggies and a savory broth, this soup is perfect as a light meal on its own or as a starter.
09 of 22
Anti-Inflammatory Veggie Soup
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This high-protein anti-inflammatory soup is a hearty dish designed to nourish you and fight inflammation in your body. This plant-based soup features lentils, which offer plenty of protein and fiber to make the soup satisfying. Together with anti-inflammatory ingredients like turmeric and sweet potato, you’ll get a balanced soup that’s warming and comforting, all in one delicious bowl.
10 of 22
French Onion Cabbage Soup
Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
This French onion cabbage soup is a creative twist on the classic, bringing a new level of comfort to this warming soup. This version swaps out some of the onion for caramelized cabbage. The savory broth, infused with sweet onions and topped with cheesy croutons, remains just as satisfying, but with a veggie-packed twist.
11 of 22
Marry Me White Bean Soup
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
This Marry Me White Bean Soup borrows inspiration from the beloved Marry Me Chicken recipe with a combination of sun-dried tomatoes, garlic, cream and Parmesan. Here, those same flavors are transformed into a hearty, soul-warming vegetarian soup with white beans taking center stage. Finished with basil and extra cheese, it’s cozy, crowd-pleasing and sure to win hearts at the table.
12 of 22
20-Minute Chickpea Soup
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong.
When dinner needs to happen fast, turn to this creamy chickpea soup that’s pulled together in just 20 minutes. Cream cheese melts right into this zesty soup for a velvety texture that feels cozy and comforting. Garnished with cilantro and crunchy tortilla strips, it’s a one-pot meal that’s weeknight-friendly and crowd-pleasing.
13 of 22
Roasted Vegetable Soup
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This roasted vegetable soup uses a diverse and delicious array of vegetables, supporting gut health with prebiotic ingredients like sweet potato, leeks and chickpeas, plus you get a probiotic boost from white miso. While we love the veggies in this recipe, feel free to get creative by adding winter squash or another root vegetable.
14 of 22
Chicken Fajita Soup
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
This chicken fajita soup combines the vibrant, smoky flavors of traditional fajitas with the comforting warmth of a soup. This versatile dish is perfect for a cozy dinner, and can be easily adjusted to suit your preferences. To kick up the heat, add a chopped jalapeño to the veggie mixture. You can swap out the rotisserie chicken for another protein like leftover steak, or make it vegetarian by using no-chicken broth and subbing tofu in place of the chicken.
15 of 22
Creamy White Bean Soup
Photography: Caitlin bensel, Food Styling: Emily Nabors Hall Prop Styling: Julia Bayless
This light, creamy white bean soup recipe is richly flavored thanks to plenty of beans, veggies and Parmesan cheese.
16 of 22
Sheet-Pan Roasted Butternut Squash Soup
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower
Roasting the vegetables in the oven before blending them intensifies their flavors, resulting in a deeply rich and flavorful fall soup. We love the sweet and nutty flavor of butternut squash, but any winter squash with a similar texture, such as acorn, honeynut or kabocha squash, can be used in its place.
17 of 22
Slow-Cooker Mediterranean Diet Stew
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Breanna Ghazali
With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale.
18 of 22
Chicken & Cabbage Soup with Pesto
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely
This one-pot chicken and cabbage soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer. This soup works well with leftover chicken—simply shred or chop cooked chicken and add it to the soup to reheat once the cabbage is tender.
19 of 22
Creamy White Bean Soup
Photography: Caitlin bensel, Food Styling: Emily Nabors Hall Prop Styling: Julia Bayless
This light, creamy white bean soup recipe is richly flavored thanks to plenty of beans, veggies and Parmesan cheese.
20 of 22
Vegan Lentil Stew
This comforting vegan lentil stew is incredibly satisfying thanks to hearty lentils and sweet potato. The leeks provide a savory allium note while the tomato paste, miso and cumin add bold flavor.
21 of 22
Slow-Cooker Chicken & White Bean Stew
Photographer: Jacob Fox, Prop Stylist: Gabriel Greco, Food Stylist: Sammy Mila
This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.
22 of 22
Leek, Potato & Spinach Stew
For this light, brothy stew, use the vegetables of late spring and early summer from your CSA share: leeks, potatoes, garlic and spinach. Vary what's in the stew according to the weekly bounty. Serve with: Crusty whole-wheat baguette spread with goat cheese.
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