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If lunchtime is your chance to recharge, keep cravings at bay, and maybe sneak in a little sunshine on your plate, the Mediterranean lunch plate is your new best friend. Think vibrant, balanced, and unpretentiously delicious: a mix of fresh vegetables, lean proteins, whole grains, healthy fats, and bright herbs. It’s the type of meal that makes you feel virtuous without tasting like rabbit food.

Healthy swaps and dietary tweaks:

Vegan: Replace dairy feta or yogurt with marinated tofu or more avocado. Use legumes for protein.
Gluten-free: Choose quinoa, rice, or buckwheat instead of bread.
Lower sodium: Rinse canned beans and reduce olives/capers; amp flavor with lemon, garlic, and fresh herbs.
Lower carb: Skip the grain and load more veggies; include a larger portion of protein and healthy fats.

Mediterranean Lunch Plate

Yield: 1

Author: The Skinny Fork (Amanda Plott)

Prep time: 5 MinTotal time: 5 Min

Vibrant, balanced, and unpretentiously delicious: a mix of fresh vegetables, lean proteins, whole grains, healthy fats, and bright herbs.

Ingredients

1 Slice Bread (Of choice. Mine was fresh homemade.)
1/4 C. Low Fat Cottage Cheese
1/4 C. Olives (I used Kalamata and Roasted Garlic Stuffed.)
1/4 C. Fresh Avocado
1/4 C. Cherry Tomatoes, Halved
1 Whole Large Egg (Hard or Soft Boiled)
1 Tbsp. Reduced Fat Feta Cheese
Flake Sea Salt & Fresh Cracked Black Pepper

Instructions

Arrange the 1 Slice Bread, 1/4 C. Low Fat Cottage Cheese, 1/4 C. Olives, 1/4 C. Fresh Avocado, 1/4 C. Cherry Tomatoes, 1 Whole Large Egg, and Tbsp. Reduced Fat Feta Cheese on a plate together.
Top with some of the Flake Sea Salt & Fresh Cracked Black Pepper to enjoy right away!

Recommended Products

Amazon Grocery, Pitted Kalamata Olives

Saltverk Sea Salt

McCormick Black Peppercorn Grinder

Nutrition Facts

Calories

334

Fat (grams)

19 g

Sat. Fat (grams)

5 g

Carbs (grams)

23 g

Fiber (grams)

6 g

Net carbs

18 g

Sugar (grams)

5 g

Protein (grams)

20 g

Sodium (milligrams)

1124 mg

Cholesterol (grams)

174 mg

Nutritional Claims: Vegetarian • Pescatarian • Mediterranean • Peanut Free • Tree Nut Free • Soy Free • Fish Free • Shellfish Free • Pork Free • Red Meat Free • Crustacean Free • Celery Free • Mustard Free • Sesame Free • Lupine Free • Mollusk Free • Alcohol Free • Sulphite Free • Kosher