Mediterranean Diet LUNCH: top 3 foods to eat and why

Ingredients

• 4 cups Mixed Greens (washed and thoroughly dried)
• 1 cup Cherry Tomatoes (halved)
• 1 medium Cucumber (sliced into half‑moons)
• 1/4 cup Red Onion (thinly sliced)
• 1/4 cup Kalamata Olives (pitted and sliced)
• 1/4 cup Feta Cheese (crumbled)
• 1 cup Quinoa (cooked, cooled)
• 6 oz Chicken Breast (skinless, boneless; seasoned with salt, pepper, and 1 tsp olive oil)
• 2 tbsp Extra Virgin Olive Oil (for dressing and cooking)
• 1 tbsp Lemon Juice (freshly squeezed)
• 1 tsp Balsamic Vinegar (optional, adds depth)
• 1/4 tsp Salt (to taste)
• 1/8 tsp Black Pepper (freshly ground)
• 1 tbsp Pine Nuts (toasted, for garnish (optional))

Instructions

1. Prepare Vegetables

   Rinse mixed greens, cherry tomatoes, cucumber, and red onion. Dry greens with a salad spinner or pat with paper towels. Halve the tomatoes, slice the cucumber, and thinly slice the onion. Set aside in a large mixing bowl.

   Time: PT5M

2. Cook Quinoa

   Rinse 1/2 cup dry quinoa under cold water. Combine quinoa with 1 cup water in a saucepan, bring to a boil, then reduce to a simmer, cover, and cook 12 minutes until water is absorbed. Remove from heat and let sit 2 minutes, then fluff with a fork and let cool.

   Time: PT12M

   Temperature: Medium heat

3. Grill Chicken

   Pat chicken breast dry, season with salt, pepper, and 1 tsp olive oil. Heat a skillet over medium‑high heat (about 375°F). Cook chicken 5‑6 minutes per side until internal temperature reaches 165°F. Transfer to a cutting board, rest 2 minutes, then slice into strips.

   Time: PT10M

   Temperature: Medium‑high heat (375°F)

4. Make Dressing

   In a small bowl whisk together 2 tbsp extra virgin olive oil, 1 tbsp lemon juice, 1 tsp balsamic vinegar, a pinch of salt, and black pepper until emulsified.

   Time: PT3M

5. Assemble the Bowl

   Divide the cooked quinoa between two serving bowls. Top with mixed greens, tomatoes, cucumber, red onion, olives, and feta. Add sliced chicken on top. Drizzle each bowl with the olive‑oil‑lemon dressing and sprinkle toasted pine nuts if using.

   Time: PT5M

6. Serve

   Enjoy immediately or pack in a sealed container for lunch on the go.

   Time: PT0M

Nutrition Facts

Calories

550

Protein

32g

Carbohydrates

45g

Fat

24g

Fiber

8g