3 Mediterranean Lunch Ideas -

Ingredients

• 2 cups Bagged Mixed Greens (pre‑washed salad mix, any Mediterranean blend)
• 1 cup Cooked Protein of Choice (grilled chicken breast, canned tuna (drained), or cooked garbanzo beans)
• 5 oz Cherry Tomatoes (halved)
• 0.25 large Cucumber (peeled and sliced)
• 2 tbsp Extra Virgin Olive Oil (for dressing)
• 1 tbsp Fresh Lemon Juice (about half a lemon)
• 1 clove Garlic (minced)
• 0.5 tsp Dried Oregano
• 0.25 tsp Salt
• 0.125 tsp Black Pepper (freshly ground)

Instructions

1. Prepare Protein (if not pre‑cooked)

   If using fresh chicken, season with salt and pepper and grill or pan‑sear for 5‑6 minutes per side until internal temperature reaches 165°F, then let rest and slice. Canned tuna or cooked garbanzo beans can be used straight from the can, drained.

   Time: PT10M

   Temperature: 165°F

2. Prep Vegetables

   Halve the cherry tomatoes and slice the cucumber into thin half‑moons.

   Time: PT3M

3. Make Dressing

   In a small bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper until emulsified.

   Time: PT2M

4. Assemble Salad

   Place the bagged mixed greens in the large mixing bowl, add the protein, cherry tomatoes, and cucumber. Drizzle the dressing over the top and toss gently with salad tongs until everything is evenly coated.

   Time: PT3M

5. Pack for On‑the‑Go

   Transfer the tossed salad into a portable container with a tight‑fitting lid. If you prefer the dressing on the side, keep it in a small separate jar and add just before eating.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

12 g

Fat

20 g

Fiber

4 g