The Mediterranean diet has gained widespread recognition for its health benefits, including weight loss and improved heart health. Busy women in their 30s often struggle to find quick and nutritious lunch options. Here are seven delicious Mediterranean-inspired lunches that can be prepared in five minutes or less, packed with magnesium to support overall health.
1. Mediterranean Chickpea Salad
In a bowl, combine canned chickpeas, cherry tomatoes, cucumber slices, red onion, Kalamata olives, and crumbled feta cheese. Drizzle with olive oil, lemon juice, and sprinkle with dried oregano.
2. Greek Yogurt and Berry Bowl
Spoon Greek yogurt into a bowl and top with fresh berries such as strawberries, blueberries, and raspberries. Sprinkle with crushed almonds or walnuts for added crunch and a boost of magnesium.
3. Mediterranean Tuna Salad
Mix canned tuna with diced cucumber, cherry tomatoes, red onion, olives, and feta cheese in a bowl. Dress with olive oil, lemon juice, salt, and pepper. Serve over a bed of mixed greens for a light and protein-packed lunch.
4. Avocado and Tomato Toast
Toast whole grain bread and spread mashed avocado on top. Layer with sliced tomatoes, a sprinkle of feta cheese, and a drizzle of balsamic glaze. Season with salt, pepper, and a pinch of dried basil for a simple yet satisfying lunch.
5. Mediterranean Veggie Wrap
Spread hummus onto a whole wheat or spinach tortilla. Add sliced cucumber, bell peppers, cherry tomatoes, olives, and crumbled feta cheese. Roll up the tortilla and enjoy this portable and nutritious meal on the go.
6. Mediterranean Quinoa Bowl
Cook quinoa according to package instructions and let cool slightly. In a bowl, toss the cooked quinoa with diced cucumber, cherry tomatoes, roasted chickpeas, olives, and crumbled feta cheese.
7. Greek Chicken Salad Lettuce Wraps
Shred cooked chicken breast and toss with diced cucumber, cherry tomatoes, red onion, olives, and feta cheese in a bowl. Dress with Greek yogurt mixed with lemon juice, garlic, salt, and pepper. Serve the chicken salad in lettuce wraps for a low-carb lunch option.
