{"id":78293,"date":"2025-07-20T15:21:09","date_gmt":"2025-07-20T15:21:09","guid":{"rendered":"https:\/\/www.europesays.com\/us\/78293\/"},"modified":"2025-07-20T15:21:09","modified_gmt":"2025-07-20T15:21:09","slug":"15-easy-anti-inflammatory-mediterranean-diet-lunch-recipes","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/78293\/","title":{"rendered":"15+ Easy Anti-Inflammatory Mediterranean Diet Lunch Recipes"},"content":{"rendered":"

Putting a balanced midday meal on the table doesn\u2019t have to mean endless prep. Each of these recipes meet our parameters<\/a> for an anti-inflammatory and Mediterranean diet eating pattern, meaning they deliver at least two inflammation-taming ingredients\u2014think leafy greens, berries, beans or fatty fish\u2014and feature two Mediterranean diet food groups, such as whole grains or a serving of fruit or vegetables. Plus, every dish comes together in 30 minutes or less or in three steps or fewer, so you can get lunch on the table without the fuss. Our recipes like Lemony Orzo & Tuna Salad with Broccoli and our High-Protein Caprese Chickpea Salad prove that healthy eating can be easy and delicious.\n<\/p>\n

Love any of these recipes? Join MyRecipes<\/a> to save, search and organize your EatingWell recipes all in one place. It\u2019s free!<\/p>\n

Lemony Orzo & Tuna Salad with Broccoli <\/p>\n

Leigh Beisch<\/p>\n

This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite. Be sure to monitor the pasta-cooking carefully, as orzo can go from al dente to mush in a minute. If in doubt, drain it a little early\u2014it\u2019ll soften further in the lemon dressing.\n<\/p>\n

Soy-Ginger Salmon & Sesame Cabbage Slaw <\/p>\n

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n

The salmon in this easy dinner is quickly marinated in a mixture of tamari, fresh ginger and hot pepper sauce, giving it a bold, savory kick with a touch of heat. The crisp cabbage slaw, tossed with a sesame dressing, adds a refreshing sweet and savory contrast to the salmon. Together, they make a well-balanced meal that\u2019s perfect for busy weeknights or casual entertaining.\n<\/p>\n

High-Protein Caprese Chickpea Salad <\/p>\n

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle<\/p>\n

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\u2019s quick to prepare, colorful and bursting with summery flavor.\n<\/p>\n

Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad <\/p>\n

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.<\/p>\n

This lemony salmon rice bowl is a fresh and satisfying meal that\u2019s quick and flavorful. Flaky broiled salmon is drizzled with a zesty lemon dressing that brightens the entire dish. It\u2019s served over a bed of fluffy brown rice, which absorbs the citrusy flavors. On the side, a crisp salad of cucumber, cherry tomatoes and feta cheese brings creaminess and a refreshing crunch.\n<\/p>\n

Herb-Marinated Veggie & Chickpea Salad <\/p>\n

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n

This herb-marinated veggie-and-chickpea salad is a refreshing, no-cook dish packed with fresh flavors. It brings together crisp raw vegetables and fiber-rich chickpeas, all tossed in a zesty herb dressing that infuses every bite. Since it requires no stove or oven time, it\u2019s perfect for warm days, meal prep or busy weeknights when you want something quick.\n<\/p>\n

Panzanella with Burrata & Tuna <\/p>\n

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n

This panzanella with burrata and tuna is a vibrant no-cook meal that\u2019s bursting with fresh flavor. Juicy tomatoes, ciabatta and thinly sliced onion form the heart of this refreshing salad. Creamy burrata adds richness, while high-quality canned tuna packed in oil brings savory depth. The oil from the tuna can is used to dress the salad, infusing it with extra flavor and tying all the ingredients together.\n<\/p>\n

Sheet-Pan Salmon with Bok Choy & Rice <\/p>\n

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.<\/p>\n

This five-ingredient salmon dinner comes together with minimal prep and maximum flavor. Tender salmon fillets roast alongside crisp-tender bok choy, soaking up the savory miso glaze as they cook. A bed of rice catches all the delicious flavors, turning into the perfect base for this fuss-free dinner.\n<\/p>\n

High-Protein Tuna & Chickpea Salad Sandwich <\/p>\n

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle<\/p>\n

This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.\n<\/p>\n

Chickpea Chopped Salad with Pita Chips <\/p>\n

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel<\/p>\n

This chickpea, cucumber and tomato salad is fresh and delicious. Packed with crunchy pita chips, creamy feta and briny olives, this salad delivers vibrant flavors in every bite. Enjoy it as a side dish or add grilled or roasted chicken or salmon to make it a main dish.\n<\/p>\n

Raspberry-Spinach Salad with Avocado & Walnuts <\/p>\n

Photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle<\/p>\n

This raspberry-spinach salad includes juicy raspberries, creamy avocado and crunchy walnuts, which create a delightful mix of colors and flavors. The bright, citrusy dressing sets this salad apart and complements the richness of the avocado and the walnuts. This salad is perfect for a light lunch, an easy side dish or part of a brunch spread.\n<\/p>\n

High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette <\/p>\n

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n

This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.\n<\/p>\n

Ginger-Dill Salmon with Cucumber & Avocado Salad <\/p>\n

Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley<\/p>\n

This ginger-dill salmon with cucumber and avocado salad is a light, refreshing meal that doesn\u2019t skimp on flavor. Tender, flaky salmon is infused with the unusual combination of warm ginger and fresh dill, making it the perfect complement to the cool, creamy salad.\n<\/p>\n

Beet & White Bean Sandwiches <\/p>\n

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel<\/p>\n

These beet and white bean sandwiches have a vibrant, creamy filling. Pickling the beets in rice vinegar and thyme leads to a tangy, herb-infused flavor. Making your own pickled beets also eliminates any added sugars that might be in a store-bought version. Combining the beets and beans with alfalfa sprouts, red onion and your favorite bread, these sandwiches are a satisfying plant-based lunch.\n<\/p>\n

Roasted Salmon & Broccoli Rice Bowls <\/p>\n

Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Josh Hoggle<\/p>\n

Gochujang, mayonnaise and honey combine to bring a spicy-sweet flavor to roasted salmon fillets. The honey allows the sauce to cling to the salmon while also providing a slight caramelization. Store-bought kimchi adds a nice tang to complete these weeknight-friendly rice bowls.\n<\/p>\n

Rotisserie Chicken & Roasted Sweet Potato Salad <\/p>\n

Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey<\/p>\n

This rotisserie chicken and roasted sweet potato salad is the perfect anti-inflammatory dinner. Sweet potatoes are rich in antioxidants like beta carotene, while chicken provides lean protein to keep you full and satisfied. Tossed with fresh greens, apples and a tangy-sweet dressing, this salad is a wholesome meal that\u2019s perfect for busy nights.\n<\/p>\n

Sesame-Crusted Tuna Rice Bowls <\/p>\n

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley<\/p>\n

Get ready for these sesame-crusted tuna rice bowls to make over your weeknights! This easy meal features seared tuna steaks coated in sesame seeds, precooked brown rice for speedy prep and a medley of fresh and flavorful toppings. And the best part? It\u2019s done in 30 minutes.\n<\/p>\n

Salmon Salad\u2013Stuffed Avocado <\/p>\n

Photographer: Jake Sternquist, Food Stylist: Lauren McAnelly, Prop Stylist: Addelyn Evans<\/p>\n

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.\n<\/p>\n

Cucumber Chickpea Salad with Feta & Lemon <\/p>\n

Photographer: Rachel Marek, Food Stylist: Annie Probst<\/p>\n

This cucumber chickpea salad with feta and lemon is tangy and refreshing. You can enjoy it on its own or toss it with greens for an easy lunch or dinner.\n<\/p>\n

Turmeric Chicken & Avocado Wraps <\/p>\n

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley<\/p>\n

These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric, with its bright golden hue, is well-known for its anti-inflammatory and antioxidant effects, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.\n<\/p>\n

Crunchy Chopped Salad <\/p>\n

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman<\/p>\n

This chickpea-cabbage salad features carrots and cucumbers, giving it a quartet of ingredients that all begin with the letter \u201cC\u201d! This chopped salad is loaded with fiber and prebiotic chickpeas, promoting a healthy gut. Green cabbage keeps the color vibrant and fresh, though red cabbage works just as well.<\/p>\n","protected":false},"excerpt":{"rendered":"Putting a balanced midday meal on the table doesn\u2019t have to mean endless prep. Each of these recipes…\n","protected":false},"author":3,"featured_media":42501,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68],"class_list":{"0":"post-78293","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114886245363108902","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/78293","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=78293"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/78293\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/42501"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=78293"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=78293"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=78293"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}