9 Of The Best Things To Eat For Lunch On The Mediterranean Diet

Salmon: Rich in omega-3 fatty acids and vitamin B-6, salmon is beneficial for reducing insulin resistance and triglyceride levels, making it ideal for those with diabetes or at risk of heart disease.

Berries: Packed with fiber and antioxidants, berries like strawberries, blueberries, blackberries, and raspberries promote gut health, prevent inflammation, and aid in smooth bowel movements.

Greek Yogurt: High in protein and probiotics, Greek yogurt supports gut health and provides essential nutrients like vitamin B-12 and calcium.

Extra Virgin Olive Oil: A staple of the Mediterranean diet, extra virgin olive oil is rich in healthy fats that protect against heart disease and can be used in various cooking methods.

Nuts: Almonds, walnuts, cashews, and pistachios are high in antioxidants and may aid in weight loss when consumed as part of the Mediterranean diet.

Quinoa: As a gluten-free whole grain, quinoa offers complete protein and fiber, making it a nutritious addition to salads or as a substitute for refined grains.

Leafy Greens: Spinach, kale, and arugula are nutrient-dense leafy greens rich in vitamins K, A, and C, commonly used in Mediterranean dishes like salads or smoothies.

Eggplant: Anthocyanin-rich eggplants offer antioxidants and anti-inflammatory properties, making them a nutritious addition to Mediterranean cuisine like roasted eggplant dishes.

Chickpeas: Also known as garbanzo beans, chickpeas are a good source of plant-based protein and can be used in soups, salads, or blended into hummus.