8 Low-Calorie, High-Protein Lunches for the Mediterranean Diet: People all over the world know that the Mediterranean diet is good for your health, especially for your heart, your longevity, and your general well-being.
8 Low-Calorie, High-Protein Lunches for the Mediterranean Diet
It has a lot of healthy fats, whole grains, plant-based foods, and lean meats. For lunch ideas that are low in calories and high in protein while still following this healthy diet, here are eight options that will fill you up and keep you going all day.
1. Grilled Chicken Salad with Quinoa and Veggies
This salad is a great way to stay full and energetic without eating too many calories. Add lean grilled chicken breast to a base of mixed veggies to get a lot of protein.
Because quinoa is a full protein, it adds to the dish’s nutrition and keeps it gluten-free. For a Mediterranean touch, add cucumbers, tomatoes, and feta. Add a little salt and pepper, olive oil, and lemon juice to dress the salad.
- Calories: ~400
- Protein: ~35 grams
2. Tuna and White Bean Salad
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A common food in the Mediterranean, tuna has a lot of omega-3 fatty acids and lean protein. It makes a light but filling lunch when paired with white beans, which are high in fiber and protein. To make it taste better and give it more nutrients, chop up some red onion, fresh parsley, and cherry tomatoes. Extra virgin olive oil, lemon zest, and a pinch of sea salt are used to finish the dish.
- Calories: ~350
- Protein: ~30 grams
3. Greek Yogurt Bowl with Chickpeas and Herbs
For something lighter and vegetarian-friendly, try a bowl of creamy Greek yogurt with chickpeas on top. Along with being high in protein, this lunch is also high in probiotics from the yogurt, which are good for gut health. Add some smoked paprika, olive oil, and a handful of fresh herbs like parsley, dill, or mint. A few cucumber pieces can give it some crunch without adding a lot of calories.
- Calories: ~300
- Protein: ~20 grams
4. Grilled Shrimp and Veggie Skewers
Shrimp is a great way to get lean protein with few calories. Put shrimp on skewers with bright vegetables like cherry tomatoes, zucchini, and bell peppers. Make sure everything is charred all the way through on the grill, and serve with tzatziki sauce for a Mediterranean touch. For extra energy, you can also add a small piece of whole grain pita bread.
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- Calories: ~350
- Protein: ~30 grams
5. Turkey and Avocado Lettuce Wraps
If you want a low-carb and low-calorie lunch, use lettuce leaves instead of wraps. Put thin pieces of lean turkey breast, avocado, cucumber, and tomato in them for healthy fats. The avocado makes the lunch creamy while keeping it light and filling. A little olive oil and lemon juice will give it extra flavor, and you’ll have a simple, cool meal.
- Calories: ~300
- Protein: ~25 grams
6. Eggplant and Lentil Stew
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In Mediterranean cooking, eggplant is often used. When mixed with lentils, which are high in protein, it makes a hearty, low-calorie meal. The lentils give you important nutrients like iron and fiber, and the eggplant soaks up the tasty tomato-based sauce. Put these things in a pot with garlic, onions, and some spices, like cumin and paprika. Pair it with a green salad or a small piece of whole-grain bread.
- Calories: ~400
- Protein: ~20 grams
7. Grilled Salmon with Spinach and Farro
Salmon is a star of the Mediterranean diet because it is high in omega-3s and lean protein. Grilled salmon goes well with spinach that has been sautéed. Spinach is high in iron and vitamins, and a small amount of farro adds fiber and whole grains. Add some olive oil and fresh lemon juice to make it taste even better.
- Calories: ~450
- Protein: ~35 grams
8. Stuffed Bell Peppers with Ground Turkey and Couscous
Many people in the Mediterranean love stuffed peppers. For protein, use lean ground turkey, and for the bell peppers, stuff them with couscous, which is a common grain in the area.
Diced tomatoes, onions, garlic, and herbs like oregano and parsley can be added to the meal to make it taste good and keep the calories low. Once the peppers are soft from being baked, you can enjoy a healthy and well-balanced meal.