10 Mediterranean Diet Lunches with No Added Sugar

 

The Mediterranean diet is one of the healthiest eating patterns around, and it's incredibly easy to follow. These lunches are proof: they are easy, flavorful and delicious. Not only that, but you also won't find any added sugar in these meals, making them healthy options that will help you have sustained energy and keep you feeling your best. Recipes like our Tuna Niçoise Melt and our Easy Chickpea Salad Lunch Box are nutritious choices for your midday meal.

01

Chickpea Grain Bowl with Feta & Tomatoes 

This 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.

02

Tuna Niçoise Melt 

This sandwich brings together the elegance of a Niçoise salad with the comfort of a classic tuna melt. It combines tuna with briny olives, chopped hard-boiled egg and tomato—all piled onto crusty sourdough bread and topped with melted fontina cheese. The flavors are rich and savory, with a hint of creaminess mixed into the tuna.

03

Easy Chickpea Salad Lunch Box 

This chickpea salad is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite. It’s easy to prep multiple servings at once, so you can stock your fridge with grab-and-go lunches for the week.

04

High-Protein Cucumber Sandwich 

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.

05

High-Fiber Chopped Salad with Italian Vinaigrette 

This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.

06

Canned Tuna Rice Bowl 

Flaky chunks of tuna combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together.

07

Cucumber-Hummus Wrap 

This easy wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables.

08

20-Minute Black Bean Soup 

This easy soup takes only 20 minutes, making it perfect for busy weeknights. Canned black beans help speed things up, and taco seasoning and fire-roasted tomatoes help build rich, savory flavor.  Cream cheese tops it off with a silky texture.

09

Lemony Orzo & Tuna Salad with Broccoli 

This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite, which pairs perfectly with the lemony dressing.

10

High-Protein Caprese Chickpea Salad 

This chickpea salad is a 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