21 Mediterranean diet lunches suitable for diabetes for the summer

Reviewed by Dietitian Jessica Ball, MS, RD

The Mediterranean diet is one of the healthiest ways to eat, with research showing it can help prevent cancer, obesity and heart disease. These lunch recipes not only follow the principles of the Mediterranean diet, but also focus on complex carbohydrates and lower amounts of saturated fat and sodium to keep your meals balanced, nutritious, and appropriate for a diabetes-friendly eating pattern. You’ll notice plenty of fiber-rich whole grains, lean protein, and healthy fats to keep you energized throughout the afternoon. Plus, recipes like our Salmon Rice Bowl and Chicken Goddess Vegetable Bowls are packed with seasonal ingredients like cucumber, tomato, and avocado to take advantage of the hearty summer produce.

Chicken Cucumber Lettuce Wraps with Peanut Sauce

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We love the crunch of the jicama-cucumber slices in these savory chicken lettuce wraps. Serve with plain peanut sauce for an easy dinner recipe that will wow young and old alike.

Salmon Rice Bowl

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Ali Redmond

Ali Redmond

Inspired by the viral TikTok trend, this salmon rice bowl is perfect for a tasty lunch or dinner. With wholesome ingredients like instant brown rice, salmon and vegetables, you’ll have a flavorful meal in just 25 minutes.

Egg sandwiches with rosemary, tomato and feta

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Photographer / Antonis Achilleos, Props Designer / Kay Clarke, Food Designer / Emily Nabors Hall

Photographer / Antonis Achilleos, Props Designer / Kay Clarke, Food Designer / Emily Nabors Hall

These hearty breakfast sandwiches are packed with ingredients popular in the Mediterranean diet, including feta, tomato, and spinach.

Salted oatmeal with tomato and sausage

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Oats get a new life in this savory dish, serving as the backbone for a satisfying combination of sausage, greens, tomatoes and herbs.

Goddess Veggie Bowls with chicken

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Dark green kale contrasts with the warm tones of peppers and tomatoes in this healthy green goddess salad recipe.

Vegan superfood cereal bowls

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This nutrient-packed cereal bowl recipe comes together in 15 minutes with the help of a few convenience food shortcuts like pre-washed kale, microwaveable quinoa, and pre-cooked beets. Prepare them ahead of time to keep them on hand for easy-to-prep lunches or dinners on busy nights.

Mason Jar Power Salad with chickpeas and tuna

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This energy salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it sit in the jar, softens it enough that you don’t have to massage or cook it to make it tender.

Chicken Fajita Bowls

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These satisfying bowls are jam-packed with protein and fiber, thanks to chicken breast, black beans, sweet potatoes, and bulgur, a versatile grain that has about 15g fewer carbs (and more than double the fiber) per cup. with brown rice.

Kale and avocado salad with blueberries and edamame

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Packed with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame and goat cheese.

Chilli Lime Chicken Bowls for meal prep

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Skip the takeout and make these equally delicious and easy-to-make burrito bowls at home. They’re great for a quick and easy dinner or a healthy meal to pack for work during the week.

Avocado stuffed with salmon

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Canned salmon is a valuable pantry staple and a convenient way to include heart-healthy, omega-3-rich fish in your diet. Here we combine it with avocados in an easy no-cook meal.

Salmon and quinoa bowls with green beans, olives and feta

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This flavorful and easy salmon quinoa bowl is a meal that keeps on giving. Pack leftovers for the next day’s lunch, or make the entire recipe ahead of time and put it in individual containers for ready meals.

Chopped Salad with Sriracha Tofu and Peanut Sauce

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Whip up four days of high-protein vegan lunches using just four simple ingredients from your local specialty store, including a veggie salad mix as a base. Because this salad mix is ​​hearty, you can dress these bowls up to 24 hours before serving to allow the flavors of this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or chopped Brussels sprouts.

Spicy bowls with shrimp and edamame

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The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with edamame and high-protein shrimp, this satisfying lunch will get you through the afternoon.

Chicken curry bowls for meal prep

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Curries don’t have to take hours to make. With the help of our stir-fried chicken (see accompanying recipe) and some cooked whole grains, you can whip up these bowls in minutes! Keep them in the fridge for an easy dinner on a busy night or for healthy take-out lunches during the week.

Pita Panzanella Salad With Meatballs

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This Mediterranean-inspired salad combines the flavors of Greece with the format of a traditional Tuscan bread salad for a refreshing yet filling meal. For an extra twist, try stuffing the salad into the buns instead of crisping them in step 3.

Shrimp salad with peanut sauce

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The use of applesauce in the peanut dressing gives it a sweet-tart flavor that pairs wonderfully with the shrimp.

Chicken and vegetable quesadilla

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This simple quesadilla recipe uses canned cooked chicken to save time. You can also use leftover cooked chicken or turkey if you have it. Cut vegetables up to 1 day ahead for even faster preparation.

Thai Zucchini Salad (Larb)

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Larb is a classic salad with roots in Laos and Thailand. It typically features seasoned ground beef and lots of herbs and vegetables. Here we use summer squash and quinoa for a satisfying vegetarian version.

Catchall lunch salad

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This simple salad is great for using up small amounts of leftover canned goods and produce you have on hand.

Lentil bowls with fried eggs and greens

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Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.

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