Protein may not be the first nutrient that comes to mind when discussing heart health, but it plays an important role in keeping one of the hardest working muscles in your body strong. And these lunches include at least 15 grams of heart-healthy protein per serving, including beans, chicken, fish, legumes, and whole grains, to support muscle repair and keep you fuller longer. Contains protein. Additionally, each dish is also low in sodium and saturated fat to align with an overall heart-healthy eating pattern. Recipes like Sweet Potato, Kale, and Chicken Salad with Peanut Dressing and Chicken Shawarma with Yogurt Sauce are nutritious and, dare I say it, so delicious they'll knock your socks off.
chipotle chicken quinoa burrito bowl
This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading up on veggies and using quinoa instead of rice adds nutrients and makes for a healthier dinner.
Sweet potato, kale and chicken salad with peanut dressing
These hearty kale salads keep for 4 days, making them perfect for meal prep lunches. Just before serving, drizzle this salad with dressing and top with peanuts to keep the ingredients from getting soggy. For a delicious vegan option, roast tofu instead of chicken breast (see related recipe).
Chicken shawarma with yogurt sauce
High heat and dark meat are the keys to cooking juicy chicken without spitting in this healthy recipe. The yogurt in the marinade gives the chicken a tender texture and an irresistible char. Adding more yogurt to the sauce, along with crunchy cucumbers and herbs, brightens up the flavor.
vegan superfood grain bowl
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This hearty grain bowl recipe comes together in 15 minutes with a few handy food shortcuts, including washed baby kale, microwaveable quinoa, and cooked beets. Pack these ahead of time and have them on hand for easy lunch or dinner prep on busy nights.
Smoked Salmon Salad Nice Words
A twist on the classic Niçoise salad, this salad uses smoked salmon instead of tuna and adds vegetables instead of hard-boiled eggs and olives.
Chickpea and tuna mason jar power salad
This power salad will keep you energized for hours thanks to 26 grams of protein and 8 grams of fiber. Tossing the kale with the dressing and leaving it in the jar will soften it enough that you won't need to massage or cook it to soften it.
Red lentil soup with saffron
This hearty red lentil soup uses spices common in Persian cuisine, including turmeric, cumin, and saffron. Enjoy with warm baguette or rice.
Chicken and cucumber pita sandwich with yogurt sauce
Cucumbers serve double duty in this healthy Greek chicken pita recipe. Grate cucumbers to add a refreshing flavor to an easy cucumber and yogurt sauce, and slice them to provide a cool crunch to pita. Enjoy these sandwiches for a healthy dinner or light lunch.
chicken and cabbage pesto soup
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keeley
This one-pot chicken and cabbage soup is topped with flavorful store-bought pesto. Large, fiber-rich butter beans add a creamy flavor, but you can easily swap them out for cannellini or navy beans if you prefer. This soup goes well with leftover chicken. Shred or chop the cooked chicken and add to the soup and reheat once the cabbage is tender.
Chicken, spinach and tomato orzo salad
While roasted chicken breasts cook in the oven, mix together a Mediterranean salad packed with vegetables, whole-grain orzo, and an easy homemade vinaigrette, and you'll have the perfect weekend dinner on the table in less than an hour. The leftovers from this healthy 400 calorie meal make for a delicious lunch the next day.
Fish tacos with preserved grapefruit salsa
Combine tart-preserved grapefruit and fresh grapefruit pulp with avocado to create a complex salsa that pairs well with fish.
Avocado, tomato and chicken sandwich
In this healthy chicken sandwich recipe, avocado is mashed into a healthy creamy spread.
Creamy Pesto Chicken Salad with Vegetables
For a healthier variation on creamy chicken salad, I replaced half the mayonnaise with basil pesto. Serve over vegetables or make into a sandwich for a healthy lunch.
Get Green's Wrap
This healthy quick wrap is packed with green vegetables. Cucumber, sprouts, and lettuce add crunch, avocado provides creaminess, and edamame provides plant-based protein.
Tuna salad recipe perfect for sandwiches
This easy recipe for tuna salad has the crunch of celery and apple, and a hint of sweetness. Greek yogurt replaces mayonnaise to hold everything together and give it a tangy, creamy finish. You can even take this to the next level by adding 2 tablespoons of toasted chopped walnuts, 3 tablespoons of quartered small grapes, and 1 tablespoon of Greek yogurt for a Waldorf tuna salad. Serve over vegetables or sandwiched between two slices of whole wheat bread.
Spicy tuna salad English muffin sandwich
This easy lunch idea has the perfect balance of flavors. A slightly spicy sriracha mayonnaise mixture adds zest to the tuna salad, while lightly pickled cucumbers brighten it up. Be sure to toast your English muffins to avoid a soggy sandwich.
Instant Pot Chicken and Vegetable Soup Noodles
To create a flavorful base for this soup, store-bought broth is pressure-cooked with ginger, garlic, green onions, soy sauce, and Shaoxing wine.
Chickpea green goddess salad
This cucumber, tomato, Swiss cheese, and chickpea salad recipe makes a healthy green goddess dressing from avocado, buttermilk, and herbs. The extra dressing is delicious with grilled vegetables.
chopped cobb salad
This single-serve Cobb salad recipe uses bacon instead of chicken, making it a great source of protein for lunch. If you prefer a different salad dressing, feel free to use it in place of the honey mustard vinaigrette.
kale and chickpea grain bowl
This veggie-filled bowl is packed with crunch and color thanks to crunchy carrots and chickpeas, fresh kale, and a bright avocado dressing. You'll also get more than 50% of your daily intake of fiber, which is key to weight loss, energy, and healthy digestion. Bulgur, also known as cracked wheat, is a quick-cooking whole grain. These bowls are perfect for make-ahead lunches. Pack the avocado mixture individually and add a little water to thin it if needed.
