Eating heart-healthy foods just got easier with these breakfast recipes. These lunch ideas are quick and easy to prepare and meet the American Heart Association’s guidelines for saturated fat and sodium. Recipes like Chickpea and Roasted Red Pepper Lettuce Wraps with Tahini Dressing and Spicy Shrimp and Edamame Coleslaw Bowls are the perfect midday meal to fill you up and keep your heart healthy.
Mediterranean pasta salad with broccoli
We loaded this healthy pasta salad with veggies and Mediterranean flavors. Sun-dried tomatoes and a touch of lemon zest brighten the vinaigrette, while crisp-tender broccoli florets cook alongside the pasta, making assembly (and cleanup!) a breeze.
Stuffed Sweet Potato with Hummus Dressing
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale, and hummus vinaigrette is a fantastic 5-ingredient lunch for one!
Mixed greens with lentils and apple slices
This lentil, feta and apple salad is a satisfying vegetarian dish to make for lunch. To save time, substitute drained canned lentils. Just be sure to look for low-sodium lentils and rinse them before adding them to the salad.
Grilled vegetable salads with goat cheese
Prepare a week’s worth of lunches in about 10 minutes using a handful of ingredients from your local specialty grocery store. To save time, we use a bag of frozen grilled and marinated vegetables, then add flavor with marinated goat cheese. If you want to increase the protein, leftover chicken breast or salmon pair perfectly with this hearty salad.
Vegetarian sandwich and hummus
This mile-high veggie and hummus sandwich makes the perfect heart-healthy vegetarian lunch. Mix it with different flavors of hummus and different types of vegetables depending on your mood.
Spicy Shrimp and Edamame Coleslaw Bowls
Quick 10-Minute Spicy Coleslaw serves as the low-carb base in this vegetarian lunch recipe. Topped with protein-rich edamame and shrimp, this satisfying lunch will help you get through the afternoon.
Chickpea and Roasted Red Pepper Lettuce Wraps with Tahini Dressing
A tangy and nutty tahini vinaigrette brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy-to-make lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch. A few wedges of warm pita finish the meal perfectly.
Peach and Spinach Salad with Feta
This simple and refreshing salad recipe only takes 15 minutes to prepare. Each bite delivers the taste of juicy, sweet peach, tangy feta and toasted pine nuts and will leave you completely satisfied, but not too stuffed!
Cup of Sichuan ramen noodles with cabbage and tofu
The Sichuan province in southwest China is known for its spicy dishes. Here, the richness of tahini tempers spicy chili paste in this cup noodle-style mason jar soup recipe. You can grind Sichuan peppercorns in a spice grinder or mortar and pestle, or mash them in the bottom of a heavy skillet.
Grilled and Blackened Shrimp Tacos
Give juicy shrimp tacos a touch of Cajun flavor with spices and a quick sear on a hot grill. An easy avocado puree adds creaminess to freshen up the spicy taste.
Green Goddess Quinoa Bowls with Arugula and Shrimp
We take advantage of all the healthy items you can find at your local specialty grocery store to create these healthy meal prep lunches. To add extra protein (while minimizing prep time), we use fully cooked quinoa and cooked shrimp, both of which you can find in the freezer section. With a few simpler items, including bottled salad dressing, you’ll have all the ingredients you need to make these protein-packed lunch bowls in under 20 minutes.
Chopped Salad with Sriracha Tofu and Peanut Dressing
Make four days of protein-packed vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-rich salad mix as a base. Because this salad mix is hearty, you can season these bowls up to 24 hours before serving to allow the flavors of this healthy chopped salad to come together. If you can’t find a hearty mix, opt for broccoli salad or shredded Brussels sprouts.
Quinoa, avocado and chickpea salad on mixed greens
Protein-rich quinoa and chickpeas add staying power to this tangy and healthy salad recipe.
Coleslaw, tofu and edamame salad
Want something crunchy? Bite into this salad loaded with crispy red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is slightly sweet with baked tofu, tangerines and a sesame vinaigrette.
Chimichurri Noodle Bowls
We mix whole grain spaghetti with zucchini noodles to add bulk and save calories in these simple and flavorful meal prep bowls. Leftover canned chicken, tofu, or beans can be substituted for shrimp.
Chopped Cobb Salad with Chicken
This healthy chopped salad is a great way to use up leftover cooked chicken. You can reserve the remaining hard-boiled egg half for a snack.
Cup of Quick Creamy Tomato Soup
This easy 3-ingredient soup recipe is perfect for a satisfying and healthy afternoon snack or quick lunch.
Vegan Superfood Cereal Bowls
This nutrient-rich grain bowl recipe comes together in 15 minutes using a few dietary shortcuts like pre-washed kale, microwaveable quinoa, and pre-cooked beets. Pack them in advance to keep them on hand for easy-to-prepare lunches.
Heirloom tomato and summer vegetable salad
Letting the salad sit for at least 30 minutes before serving means the raw vegetables have a chance to soak up the tangy-sweet dressing in this healthy side dish recipe. Serve with grilled chicken, steak, mushrooms or tofu.
Egg Salad and Watercress Tea Sandwiches
Peppery watercress adds zest to classic egg salad in these easy tea sandwiches. Enjoy as a quick appetizer or brunch option.
Sweet Potato, Kale, and Chicken Salad with Peanut Vinaigrette
These hearty kale salads keep well for 4 days, making them perfect for prep lunches. To prevent ingredients from becoming soggy, season this salad and top it with peanuts just before serving. For a delicious vegan option, substitute chicken breast for the roasted tofu.
Homemade Chicken Tenders with Everything Bagel Seasoning on Salad
Using all bagel spices is a quick way to season and add extra crunch to the breading for chicken tenders. If you can’t find a premix, it’s easy to make your own for quick and easy recipes, like this Tender Chicken Salad that’s ready in just 25 minutes.
Egg sandwiches with rosemary, tomatoes and feta
These hearty breakfast sandwiches are packed with ingredients popular in the Mediterranean diet, including feta, tomato, and spinach.
Powerful Mason Jar Salad with Chickpeas and Tuna
This energizing salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, then letting it sit in the pot, softens it enough that you don’t need to massage it or cook it to make it tender.
Chicken and Cucumber Lettuce Wraps with Peanut Sauce
We love the crunch of cucumber slices and jicama in these tasty chicken lettuce wraps. Serve with the simple peanut sauce for an easy lunch recipe that will impress kids and adults alike.
Meal Prep Chili Lime Chicken Bowls
Skip the takeout and make these equally delicious and easy burrito bowls at home. They’re perfect for prepping meals to prep for work throughout the week.
Green Goddess Sandwich
This Green Goddess Sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add crunch, and the seasoned avocado adds creaminess.
