8 Low-Calorie, High-Protein Lunches for the Mediterranean Diet
Mediterranean diets emphasize complete meals, lean meats, healthy fats, and plenty of veggies for health. These eight low-calorie, high-protein lunch alternatives will keep you filled and energized all day.
Grilled chicken breast with tomatoes, cucumbers, red onions, and olives. Add feta, olive oil, and lemon juice. This Mediterranean-flavored salad is pleasant and high in lean protein.
Greek Grilled Chicken Salad
1.
Quinoa instead of bulgur makes a light, protein-rich tabbouleh. Mix with chopped tomatoes, cucumbers, parsley, mint, and chickpeas. Lemon juice, olive oil, and a touch of salt and pepper make a filling meal.
Quinoa Tabbouleh with Chickpea
2.
Add white beans, chopped red onion, cherry tomatoes, and arugula to water-canned tuna. Use olive oil, lemon juice, and fresh herbs like basil or parsley to dress. This protein- and fiber-rich dish fills you up without adding calories.
Tuna and White Bean Salad
3.
Add lean ground turkey or chicken, quinoa, tomatoes, onions, and Mediterranean spices like cumin and paprika to bell peppers. Bake until peppers are soft and filling is done. Protein- and flavor-packed stuffed peppers are hearty and fulfilling.
Mediterranean Stuffed Peppers
4.
Try grilled salmon atop spinach, arugula, and kale. Add avocado, cherry tomatoes, and almonds or walnuts. Dress with a simple olive oil, vinegar, and Dijon mustard vinaigrette. Protein and omega-3s abound in this dish.
Grilled Salmon with Mixed Greens
5.
Make a spicy lentil soup with red lentils, tomatoes, carrots, celery, and onions. For a kick, add cumin, coriander, garlic, and red pepper flakes. Lentils provide plant-based protein and fiber, making this soup hearty and healthful.
Spicy Lentil Soup
6.
Make skewers using chicken breast, bell peppers, zucchini, cherry tomatoes, and red onion. Grill until chicken is done and veggies are tender. Serve with tzatziki sauce for a tasty, high-protein lunch.
Chicken and Vegetable Skewers
7.
Apply hummus generously to a whole grain or low-carb wrap. Sliced grilled chicken or turkey, shredded lettuce, cucumber, bell pepper, and red onion. Roll firmly and cut in half. This portable meal is heavy in protein and fiber-rich vegetables.