17 Light Mediterranean Diet Lunch Ideas Under 400 Calories
Mediterranean eating focuses on fresh vegetables, lean proteins, and healthy fats that keep you satisfied without weighing you down. These light lunch recipes bring together the best flavors of the Mediterranean region.
Each recipe stays under 400 calories while delivering maximum nutrition and taste for your midday meal.
01. Mediterranean Vegetable Wraps
Colorful sautéed vegetables wrapped in soft tortillas with creamy hummus. This veggie-packed lunch comes together in just 15 minutes for busy weekdays.
Ingredients: 4 large whole wheat tortillas, 1 medium zucchini (diced), 1 red bell pepper (sliced), 2 cups fresh spinach, ½ cup hummus, 2 tablespoons olive oil, 1 small red onion (sliced), salt and pepper to taste.
How To Make Mediterranean Vegetable Wraps
1. Heat olive oil in a large skillet over medium-high heat until shimmering. Add diced zucchini and sliced red onion, cooking for 3-4 minutes until zucchini starts to soften and onions become translucent.
2. Add bell pepper slices to the skillet and continue cooking for 2-3 minutes until peppers are crisp-tender. Season vegetables with salt and pepper, then add spinach and cook just until wilted, about 1 minute.
3. Warm tortillas in microwave for 30 seconds or in a dry skillet for 1 minute per side until pliable. Spread 2 tablespoons hummus down the center of each tortilla, leaving borders for wrapping.
4. Divide the warm vegetable mixture evenly among tortillas, placing filling in center over hummus. Fold bottom edge up, fold in sides, then roll tightly from bottom to create secure wraps that won’t fall apart.
02. Roasted Veggie Black Bean Tacos
Smoky roasted vegetables paired with seasoned black beans in warm corn tortillas. These plant-based tacos deliver satisfying protein and fiber without any meat.
Ingredients: 8 small corn tortillas, 1 can black beans (drained and rinsed), 1 red bell pepper (chopped), 1 yellow bell pepper (chopped), 1 medium red onion (chopped), 2 tablespoons olive oil, 1 teaspoon cumin, 1 teaspoon chili powder, ½ cup salsa, salt to taste.
How To Make Roasted Veggie Black Bean Tacos
1. Preheat oven to 425°F and line a large baking sheet with parchment paper. Toss chopped bell peppers and red onion with olive oil, cumin, chili powder, and salt until evenly coated.
2. Spread seasoned vegetables in a single layer on prepared baking sheet. Roast for 20-25 minutes, stirring once halfway through, until vegetables are tender and lightly caramelized at edges.
3. While vegetables roast, heat black beans in a small saucepan over medium heat for 5 minutes, stirring occasionally. Season with salt and a pinch of cumin for extra flavor.
4. Warm corn tortillas in a dry skillet over medium heat for 30 seconds per side until pliable and lightly toasted. Fill each tortilla with roasted vegetables, black beans, and a spoonful of fresh salsa.
03. Chicken Cabbage Soup with Pesto
Hearty one-pot soup featuring tender chicken, crisp cabbage, and creamy butter beans. A dollop of pesto adds bright herbal flavor to this comforting bowl.
Ingredients: 1 pound boneless skinless chicken thighs, 4 cups chicken broth, 3 cups green cabbage (chopped), 1 can butter beans (drained and rinsed), 2 tablespoons olive oil, 1 medium onion (diced), 2 garlic cloves (minced), ¼ cup prepared pesto, salt and pepper to taste.
How To Make Chicken Cabbage Soup with Pesto
1. Season chicken thighs with salt and pepper. Heat olive oil in a large pot over medium-high heat and brown chicken on both sides, about 4 minutes per side. Remove chicken and set aside.
2. Add diced onion to the same pot and cook for 3-4 minutes until softened. Add minced garlic and cook for 1 minute until fragrant, stirring constantly to prevent burning.
3. Return chicken to pot and add chicken broth. Bring to a boil, then reduce heat and simmer covered for 15 minutes until chicken is cooked through and tender.
4. Remove chicken, shred with two forks, and return to pot. Add chopped cabbage and butter beans, simmering for 8-10 minutes until cabbage is tender but still has slight bite.
5. Ladle soup into bowls and top each serving with a generous spoonful of pesto, swirling it slightly into the hot soup for the best flavor distribution.
04. Sweet Potato Black Bean Tostadas
Crispy corn tortillas topped with roasted sweet potatoes and seasoned black beans. These colorful tostadas pack plant-based protein and anti-inflammatory nutrients in every bite.
Ingredients: 6 corn tortillas, 2 large sweet potatoes (peeled and diced), 1 can black beans (drained and rinsed), 3 tablespoons olive oil, 1 teaspoon cumin, ½ teaspoon paprika, ¼ cup red onion (diced), ¼ cup cilantro (chopped), salt and pepper to taste.
How To Make Sweet Potato Black Bean Tostadas
1. Preheat oven to 400°F. Toss diced sweet potatoes with 2 tablespoons olive oil, cumin, paprika, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender and lightly caramelized.
2. Meanwhile, brush corn tortillas lightly with remaining olive oil on both sides. Place on another baking sheet and bake for 8-10 minutes, flipping once, until golden and crispy like tostada shells.
3. Heat black beans in a small saucepan over medium heat for 5 minutes, stirring occasionally. Season with salt, pepper, and a pinch of cumin to complement the sweet potatoes.
4. Top each crispy tortilla with roasted sweet potatoes and warm black beans. Garnish with diced red onion and fresh cilantro for a burst of color and fresh flavor that balances the earthiness.
05. Chopped Salad with Spicy Tofu and Peanut Sauce
Crunchy vegetable salad topped with protein-rich sriracha tofu and creamy peanut dressing. This meal-prep friendly salad stays fresh for up to 24 hours when dressed.
Ingredients: 6 cups mixed salad greens, 8 oz extra-firm tofu (cubed), 2 tablespoons sriracha sauce, 3 tablespoons peanut butter, 2 tablespoons rice vinegar, 1 tablespoon soy sauce, 1 teaspoon sesame oil, 1 tablespoon olive oil, 1 teaspoon honey.
How To Make Chopped Salad with Spicy Tofu and Peanut Sauce
1. Press tofu between paper towels to remove excess moisture, then cut into ½-inch cubes. Toss cubed tofu with sriracha sauce until evenly coated, allowing it to marinate for 10 minutes.
2. Heat olive oil in a large skillet over medium-high heat. Add marinated tofu and cook for 8-10 minutes, turning occasionally, until all sides are golden brown and slightly crispy on the outside.
3. Whisk together peanut butter, rice vinegar, soy sauce, sesame oil, and honey in a small bowl until smooth. Add 1-2 tablespoons water if needed to reach your desired consistency for drizzling.
4. Divide mixed greens among serving bowls and top with crispy sriracha tofu. Drizzle with peanut dressing just before serving, or store components separately for meal prep throughout the week.
06. Tuna White Bean Salad
Classic Italian combination of canned tuna and creamy cannellini beans with fresh herbs. This protein-packed salad works perfectly over greens or stuffed into pita pockets.
Ingredients: 2 cans tuna in water (drained), 1 can cannellini beans (drained and rinsed), ¼ cup red onion (finely diced), 2 tablespoons olive oil, 1 tablespoon lemon juice, 2 tablespoons fresh parsley (chopped), salt and pepper to taste.
How To Make Tuna White Bean Salad
1. Drain tuna thoroughly and flake into large chunks with a fork, being careful not to break it up too much. You want some texture and substantial pieces in your final salad.
2. Rinse cannellini beans under cold water and drain well. Gently fold beans with flaked tuna in a large bowl, being careful not to mash the beans while combining.
3. Whisk together olive oil, lemon juice, salt, and pepper in a small bowl until emulsified. Pour dressing over tuna and bean mixture, tossing gently to coat everything evenly.
4. Stir in diced red onion and fresh parsley, then let salad rest for 15 minutes to allow flavors to meld. Serve over mixed greens or with whole grain crackers for a complete meal.
07. Green Goddess Shrimp Salad
Fresh shrimp, crisp cucumbers, and tangy artichoke hearts tossed in creamy green goddess dressing. This elegant salad brings restaurant-quality flavors to your lunch table.
Ingredients: 1 pound cooked shrimp (peeled), 1 large cucumber (diced), 1 cup cherry tomatoes (halved), ½ cup marinated artichoke hearts (chopped), ¼ cup mayonnaise, 2 tablespoons fresh herbs (parsley, chives, dill), 1 tablespoon lemon juice, 1 garlic clove (minced), salt and pepper to taste.
How To Make Green Goddess Shrimp Salad
1. If using frozen cooked shrimp, thaw completely and pat dry with paper towels. Cut larger shrimp in half lengthwise so every bite has the perfect amount of protein and the salad is easier to eat.
2. Combine mayonnaise, fresh herbs, lemon juice, and minced garlic in a large bowl, whisking until smooth. This homemade green goddess dressing is much fresher than store-bought versions and takes just minutes to make.
3. Add diced cucumber, halved cherry tomatoes, and chopped artichoke hearts to the dressing, tossing gently to coat. The vegetables should glisten with the creamy herb dressing without being overdressed.
4. Fold in prepared shrimp and season the entire salad with salt and pepper to taste. Chill for at least 30 minutes before serving to let all the flavors come together beautifully.
08. Chicken Apple Kale Wraps
Large kale leaves replace tortillas in this low-carb wrap filled with seasoned chicken and crisp apples. Using sturdy lacinato kale creates the perfect vessel for this healthy lunch.
Ingredients: 8 large lacinato kale leaves, 2 cups cooked chicken (shredded), 1 large Granny Smith apple (diced), ¼ cup Greek yogurt, 2 tablespoons lemon juice, 1 tablespoon Dijon mustard, 2 tablespoons walnuts (chopped), salt and pepper to taste.
How To Make Chicken Apple Kale Wraps
1. Remove thick stems from kale leaves and blanch in boiling water for 30 seconds until bright green and pliable. Immediately transfer to ice water to stop cooking, then pat completely dry with paper towels.
2. Mix Greek yogurt, lemon juice, and Dijon mustard in a large bowl until smooth. This tangy dressing will keep the apple from browning while adding creamy texture to the filling.
3. Add shredded chicken and diced apple to the yogurt mixture, tossing until evenly coated. Season with salt and pepper, then fold in chopped walnuts for satisfying crunch in every bite.
4. Place about ¼ cup filling in the center of each kale leaf. Fold the bottom up over filling, fold in the sides, then roll tightly to create compact wraps that hold together well.
09. Tomato Cucumber White Bean Salad with Basil Dressing
No-cook summer salad featuring juicy tomatoes, crisp cucumbers, and creamy white beans. Fresh basil vinaigrette elevates this simple combination into something truly special.
Ingredients: 2 cups cherry tomatoes (halved), 2 large cucumbers (diced), 1 can cannellini beans (drained and rinsed), ¼ cup fresh basil (chopped), 3 tablespoons olive oil, 2 tablespoons red wine vinegar, 1 garlic clove (minced), salt and pepper to taste.
How To Make Tomato Cucumber White Bean Salad with Basil Dressing
1. Halve cherry tomatoes and place in a large bowl with diced cucumbers. Choose the ripest tomatoes you can find for maximum flavor, as they’re the star of this fresh summer salad.
2. Rinse cannellini beans thoroughly under cold water and drain well. Gently fold beans into the tomato and cucumber mixture, being careful not to mash them while combining all ingredients.
3. Whisk together olive oil, red wine vinegar, minced garlic, salt, and pepper in a small bowl until emulsified. The dressing should be well-combined and slightly thick from the vigorous whisking.
4. Pour basil vinaigrette over the salad and toss gently to coat. Add fresh chopped basil and let the salad rest for 15 minutes so the flavors can meld together before serving chilled.
10. Chili-Crusted Fish Taco Wraps
Spice-rubbed halibut wrapped in soft tortillas with crunchy cabbage and fresh salsa. Using prepared ingredients makes these restaurant-quality fish tacos ready in just 20 minutes.
Ingredients: 1 pound halibut fillets, 6 flour tortillas, 2 teaspoons chili powder, 1 teaspoon cumin, 2 cups coleslaw mix, ½ cup prepared salsa, 2 tablespoons olive oil, 1 lime (cut into wedges), salt and pepper to taste.
How To Make Chili-Crusted Fish Taco Wraps
1. Pat halibut fillets completely dry with paper towels and cut into 4-inch strips. Mix chili powder, cumin, salt, and pepper in a shallow dish, then coat fish strips evenly with spice mixture.
2. Heat olive oil in a large skillet over medium-high heat until shimmering. Cook seasoned fish for 3-4 minutes per side until spices form a golden crust and fish flakes easily with a fork.
3. Warm flour tortillas in microwave for 30 seconds or in a dry skillet until pliable and heated through. This prevents them from cracking when you fold them around the filling.
4. Fill each tortilla with spice-crusted fish, coleslaw mix, and a spoonful of salsa. Serve with lime wedges for squeezing over the tacos to brighten all the bold flavors.
11. Salmon-Stuffed Avocados
Creamy avocado halves filled with seasoned canned salmon for a no-cook meal. This omega-3 rich lunch provides heart-healthy fats and high-quality protein in every spoonful.
Ingredients: 3 large ripe avocados, 2 cans salmon (drained), 2 tablespoons mayonnaise, 1 tablespoon lemon juice, 2 green onions (chopped), 1 celery stalk (finely diced), 1 tablespoon capers, salt and pepper to taste.
How To Make Salmon-Stuffed Avocados
1. Cut avocados in half lengthwise and remove pits. Scoop out some flesh to create larger wells for filling, reserving scooped avocado in a separate bowl for the salmon mixture.
2. Drain salmon thoroughly and remove any skin or bones. Flake salmon into chunks in a large bowl, keeping some texture rather than mashing it completely smooth for better bite appeal.
3. Mash reserved avocado flesh with lemon juice to prevent browning. Mix with mayonnaise, then fold in flaked salmon, chopped green onions, diced celery, and capers until just combined.
4. Season salmon mixture with salt and pepper, then divide evenly among avocado halves, mounding the filling slightly. Serve immediately or chill for up to 2 hours before eating.
12. Vegan Burrito Bowls with Cauliflower Rice
Meal-prep friendly bowls featuring seasoned black beans over cauliflower rice with fresh toppings. These healthy bowls use frozen cauliflower rice to cut prep time significantly.
Ingredients: 4 cups frozen cauliflower rice, 2 cans black beans (drained and rinsed), 1 red bell pepper (diced), 1 cup corn kernels, ½ cup salsa, ¼ cup cilantro (chopped), 2 tablespoons olive oil, 1 teaspoon cumin, 1 lime (juiced), salt to taste.
How To Make Vegan Burrito Bowls with Cauliflower Rice
1. Cook frozen cauliflower rice according to package directions, then season with salt and half the lime juice. Fluff with a fork and let cool slightly while preparing other components.
2. Heat olive oil in a large skillet over medium heat. Add black beans and cumin, cooking for 5 minutes until heated through and slightly creamy, stirring occasionally to prevent sticking.
3. Sauté diced bell pepper in the same skillet for 3-4 minutes until crisp-tender. Add corn kernels and cook for another 2 minutes until heated through and bright yellow.
4. Divide seasoned cauliflower rice among four bowls. Top with black beans, sautéed vegetables, salsa, and fresh cilantro. Drizzle with remaining lime juice just before serving for maximum freshness.
13. Pistachio Peach Ricotta Toast
Creamy ricotta spread on toasted bread topped with sweet peaches and crunchy pistachios. This elegant open-faced sandwich comes together in just 5 minutes for a quick lunch.
Ingredients: 4 slices whole grain bread, ½ cup ricotta cheese, 2 ripe peaches (sliced), ¼ cup pistachios (chopped), 2 tablespoons honey, 1 tablespoon lemon juice, pinch of salt.
How To Make Pistachio Peach Ricotta Toast
1. Toast bread slices until golden brown and crispy on both sides. The bread should be sturdy enough to hold the toppings without getting soggy from the ricotta cheese.
2. Mix ricotta cheese with lemon juice and a pinch of salt until smooth and spreadable. This brightens the ricotta and prevents the peaches from making the toast soggy.
3. Spread seasoned ricotta evenly over each toast slice, creating a thick layer that reaches almost to the edges. Arrange peach slices on top in an overlapping pattern for the most attractive presentation.
4. Sprinkle chopped pistachios over peaches and drizzle with honey just before serving. The nuts add satisfying crunch while honey brings out the natural sweetness of the fruit.
14. Avocado Tomato Chicken Sandwich
Mashed avocado spread on multigrain bread with juicy tomatoes and protein-rich chicken. This satisfying sandwich layers creamy, fresh, and savory elements for the perfect bite.
Ingredients: 8 slices multigrain bread, 2 large ripe avocados, 2 cups cooked chicken breast (sliced), 2 large tomatoes (sliced), 2 tablespoons lemon juice, 4 lettuce leaves, salt and pepper to taste.
How To Make Avocado Tomato Chicken Sandwich
1. Toast multigrain bread slices until golden brown and fragrant. The nutty flavor of toasted multigrain bread pairs perfectly with creamy avocado and adds important texture to the sandwich.
2. Mash avocados with lemon juice, salt, and pepper until smooth and spreadable but still with some texture. The lemon juice prevents browning and adds brightness to balance the rich avocado.
3. Spread mashed avocado mixture generously on four toast slices, covering completely to the edges. Layer with lettuce leaves, sliced chicken breast, and thick tomato slices seasoned with salt and pepper.
4. Top with remaining toast slices and press gently to help sandwich hold together. Cut diagonally with a sharp knife for easier eating and more attractive presentation when serving.
15. Instant Pot White Chicken Chili
Make-ahead freezer meal featuring tender shredded chicken, white beans, and vegetables in creamy broth. Prep ingredients ahead and freeze until ready to pressure cook for an effortless dinner.
Ingredients: 2 pounds boneless chicken breasts, 2 cans white beans (drained), 1 medium zucchini (diced), 1 cup frozen corn, 1 onion (diced), 2 cups chicken broth, 1 can diced green chiles, 1 teaspoon cumin, ½ cup heavy cream, salt and pepper to taste.
How To Make Instant Pot White Chicken Chili
1. For freezer prep, combine chicken breasts, drained beans, diced zucchini, frozen corn, diced onion, and green chiles in a freezer bag. Add cumin, salt, and pepper, then freeze flat for up to 3 months.
2. When ready to cook, add frozen ingredients directly to Instant Pot with chicken broth. Do not thaw first – cooking from frozen actually helps prevent overcooking the chicken in this recipe.
3. Pressure cook on high for 25 minutes, then allow natural pressure release for 10 minutes before manually releasing remaining pressure. The extra time ensures tender, easily shreddable chicken.
4. Remove chicken and shred with two forks, then return to pot. Stir in heavy cream and simmer on sauté mode for 5 minutes until slightly thickened and creamy throughout.
16. Chicken Avocado BLT Wrap
Mexican-inspired twist on classic BLT with added chicken and avocado wrapped in soft tortilla. This handheld meal combines all your favorite sandwich flavors in portable form.
Ingredients: 4 large flour tortillas, 2 cups cooked chicken (diced), 2 ripe avocados (sliced), 8 bacon strips (cooked), 2 large tomatoes (sliced), 4 lettuce leaves, ¼ cup mayonnaise, 1 tablespoon lime juice, salt and pepper to taste.
How To Make Chicken Avocado BLT Wrap
1. Cook bacon strips until crispy, then drain on paper towels and break into bite-sized pieces. The bacon should be crisp enough to add texture but not so crispy that it pokes through the tortilla.
2. Mix mayonnaise with lime juice, salt, and pepper to create a zesty spread that complements the Mexican-inspired flavors. This prevents the wrap from being dry while adding brightness.
3. Warm tortillas in microwave for 30 seconds until pliable. Spread lime mayonnaise down the center of each tortilla, leaving space at edges for folding without spillage.
4. Layer lettuce, diced chicken, avocado slices, tomato slices, and bacon pieces over mayonnaise. Fold bottom edge up, fold in sides, then roll tightly to create secure wraps that won’t unroll.
17. White Bean Spinach Caprese Salad
No-cook salad combining classic caprese ingredients with protein-rich white beans and fresh spinach. This elegant salad transforms the traditional tomato-mozzarella combination into a complete meal.
Ingredients: 4 cups fresh baby spinach, 2 cups cherry tomatoes (halved), 8 oz fresh mozzarella (cubed), 1 can cannellini beans (drained and rinsed), ¼ cup fresh basil (chopped), 3 tablespoons olive oil, 2 tablespoons balsamic vinegar, salt and pepper to taste.
How To Make White Bean Spinach Caprese Salad
1. Rinse cannellini beans thoroughly under cold water and drain completely. Pat fresh mozzarella cubes dry with paper towels to prevent them from making the salad watery when tossed together.
2. Combine baby spinach, halved cherry tomatoes, mozzarella cubes, and white beans in a large serving bowl. The beans add protein and fiber while keeping the classic caprese flavor profile intact.
3. Whisk olive oil and balsamic vinegar together until emulsified, then season with salt and pepper. The dressing should be well-combined and slightly thick from vigorous whisking.
4. Drizzle dressing over salad and toss gently to coat all ingredients without bruising the delicate spinach leaves. Sprinkle with fresh chopped basil just before serving for maximum aromatic impact.
Final Thoughts
These Mediterranean-inspired lunch recipes prove that eating light doesn’t mean sacrificing flavor or satisfaction. Each dish combines fresh ingredients with simple preparation methods for maximum nutrition.
Keep these recipes in your rotation for healthy midday meals that energize rather than weigh you down.
