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Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
The Mediterranean diet is one of the healthiest eating patterns around, with its focus on healthy ingredients, like fruits, veggies, whole grains, legumes and healthy fats. These lunches highlight the foods prioritized in the Mediterranean diet and contain lower amounts of saturated fat and sodium, so they’re also great options for supporting healthy blood sugar levels. Recipes like our High-Protein Veggie Sandwich and Chopped Salad with Sriracha Tofu & Peanut Dressing make for healthy midday meals that will power you through the afternoon.
High-Protein Veggie Sandwich
Ali Redmond
From beans to tofu to tempeh bacon, this high-protein veggie sandwich can help mitigate blood sugar spikes and keep you feeling full until your next meal.
Salmon-Stuffed ha 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 use Greek-style yogurt to turn it into a salmon salad that we use to fill avocados. It’s an easy no-cook meal.
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
Avocado, Tomato & Chicken Sandwich
In this sandwich, the avocado is mashed to create a healthy creamy spread. Tender chicken is paired with juicy tomato slices for a savory sandwich that’s full of flavor.
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.
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.
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers in the fridge for easy, healthy grab-and-go lunches all week long.
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, while hummus adds plant-based protein and keeps the wrap from getting dry.
Pistachio & Peach Toast
This fruit-topped toast is great when you have leftover ricotta cheese—plus it comes together in just 5 minutes.
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.
Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry.
Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
This no-cook bean salad is a delicious way to use cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
Spinach & Egg Scramble with Raspberries
This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.
Sichuan Ramen Cup of Noodles with Cabbage & Tofu
The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup. This vegan cup soup is packed with 19 grams of protein to keep you satisfied until your next meal.
Mason Jar Power Salad with Chickpeas & Tuna
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.
Salmon Salad–Stuffed Avocado
Photographer: Jake Sternquist, Food Stylist: Lauren McAnelly, Prop Stylist: Addelyn Evans
Good-quality canned salmon is high in protein and brain-loving omega-3 fatty acids. Mix it with pesto-spiked yogurt and pile it old-school style into a halved avocado for a quick healthy lunch.
Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch. A few wedges of warm pita finish off the meal perfectly.
Tuna, White Bean & Dill Salad
Take canned tuna to new heights by adding creamy cannellini beans, fresh dill and a tangy Dijon dressing.
Original Source:
https://www.eatingwell.com/diabetes-friendly-mediterranean-diet-lunch-recipes-11717266