3 simple Mediterranean diet lunch ideas from an Italian nutritionist who grew up on it.


The Mediterranean diet has gained immense popularity in recent years due to its numerous health benefits and delicious flavors. It’s no surprise that the diet of countries like Italy, Greece, and Spain, known for their culinary excellence, serves as a source of inspiration for many. Today, we have the privilege of sharing three simple Mediterranean diet lunch ideas from an Italian nutritionist who grew up on this wholesome and delectable way of eating. These recipes are not only nutritious but also easy to prepare, making them perfect for anyone looking to embrace the Mediterranean lifestyle.

Lunch Idea 1: Caprese Salad Sandwich


  • Whole-grain baguette or ciabatta roll
  • Fresh tomatoes
  • Fresh mozzarella cheese
  • Fresh basil leaves
  • Extra-virgin olive oil
  • Balsamic vinegar
  • Salt and pepper to taste


  1. Slice the whole-grain baguette or ciabatta roll in half lengthwise.
  2. Arrange thin slices of fresh tomatoes and fresh mozzarella cheese alternately on the bottom half of the bread.
  3. Tuck fresh basil leaves between the tomato and mozzarella slices.
  4. Drizzle extra-virgin olive oil and balsamic vinegar over the ingredients.
  5. Season with salt and pepper to taste.
  6. Place the top half of the bread on the sandwich and press gently to combine all the flavors.
  7. Slice the sandwich into individual servings and enjoy!

Lunch Idea 2: Mediterranean Quinoa Salad


  • 1 cup quinoa
  • Cherry tomatoes
  • Cucumber
  • Red onion
  • Kalamata olives
  • Feta cheese
  • Fresh parsley
  • Extra-virgin olive oil
  • Lemon juice
  • Salt and pepper to taste


  1. Cook quinoa according to package instructions and let it cool.
  2. Dice cherry tomatoes, cucumber, and red onion.
  3. Slice Kalamata olives and crumble feta cheese.
  4. Chop fresh parsley.
  5. In a large bowl, combine the cooled quinoa, diced vegetables, olives, and feta cheese.
  6. Drizzle extra-virgin olive oil and lemon juice over the salad.
  7. Season with salt and pepper to taste.
  8. Toss everything together and garnish with fresh parsley.
  9. Serve the Mediterranean quinoa salad as a light and refreshing lunch option.

Lunch Idea 3: Grilled Chicken Souvlaki


  • Chicken breast or thigh fillets
  • Greek yogurt
  • Lemon juice
  • Garlic cloves
  • Fresh oregano
  • Extra-virgin olive oil
  • Salt and pepper to taste
  • Pita bread
  • Tzatziki sauce
  • Sliced cucumber and tomatoes


  1. In a bowl, combine Greek yogurt, lemon juice, minced garlic, fresh oregano, extra-virgin olive oil, salt, and pepper to create a marinade.
  2. Cut chicken into small pieces and marinate in the mixture for at least 30 minutes or overnight for the best flavor.
  3. Thread the marinated chicken onto skewers.
  4. Preheat a grill or grill pan and cook the chicken skewers until they are cooked through and have a nice char.
  5. Warm pita bread on the grill.
  6. Serve the grilled chicken souvlaki in warm pita bread with sliced cucumber, tomatoes, and a generous dollop of tzatziki sauce.


These three simple Mediterranean diet lunch ideas bring the flavors of the Mediterranean to your plate, thanks to the guidance of an Italian nutritionist who knows the secrets of this healthy and delightful cuisine. Whether you’re aiming to improve your health or simply savor the exquisite tastes of the Mediterranean, these recipes provide a perfect way to do so. Embrace this lifestyle, and your body and taste buds will thank you. Buon appetito!

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