15 High-Protein DASH Diet Lunch Recipes
Energize your afternoons with these delicious and satisfying high-protein lunch recipes, all designed to align with the heart-healthy DASH diet. From vibrant salads to hearty bowls and wraps, these meals make it easy to stay on track with your health goals without sacrificing flavor.
The Importance of a High-Protein DASH Diet Lunch
A well-balanced lunch is crucial for maintaining energy levels, focus, and productivity throughout the afternoon. For those following the DASH (Dietary Approaches to Stop Hypertension) diet, a high-protein lunch provides numerous benefits. Protein is essential for building and repairing tissues, and it plays a key role in satiety, helping you feel full and satisfied for longer. This can prevent the afternoon slump and reduce the temptation to reach for unhealthy, high-sodium snacks.
By combining lean proteins, fiber-rich vegetables, whole grains, and healthy fats, these lunch recipes adhere to the core principles of the DASH diet, which is proven to help lower blood pressure and support cardiovascular health. Each recipe is designed to be both nutritious and delicious, making your midday meal something to look forward to.
Vibrant Salads & Bowls
These salads and bowls are packed with a variety of colors, textures, and nutrients to create a satisfying and complete meal.
1. Chipotle Chicken Quinoa Burrito Bowl
Protein: 35g | Prep: 20 minutes | Calories: 550
This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds a significant nutritional boost. You will need 4 oz grilled chicken breast, ½ cup cooked quinoa, ½ cup black beans (rinsed), ½ cup corn, ½ cup diced tomatoes, ¼ cup diced red onion, and 2 tbsp of a chipotle-lime vinaigrette. To assemble, place the quinoa in a bowl and top with the chicken, black beans, corn, tomatoes, and red onion. Drizzle with the vinaigrette and enjoy a deconstructed burrito that is both healthy and delicious.
2. Avocado & Shrimp Chopped Salad
Protein: 28g | Prep: 15 minutes | Calories: 480
The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty match for a creamy cilantro dressing. You will need 4 oz grilled shrimp, 1 cup chopped romaine lettuce, ½ cup grilled corn, ½ cup diced cucumber, ¼ cup diced red onion, and ½ an avocado, diced. For the dressing, blend ¼ cup Greek yogurt, a handful of fresh cilantro, a squeeze of lime juice, and a pinch of salt and pepper. Toss all the salad ingredients together and drizzle with the creamy cilantro dressing for a refreshing and protein-packed lunch.
3. Mason Jar Power Salad with Chickpeas & Tuna
Protein: 26g | Prep: 10 minutes | Calories: 450
This power salad will keep you fueled for hours, thanks to its high protein and fiber content. Tossing the dressing and kale first, and then letting it stand in the jar, softens the kale enough so you don’t need to massage it. For the dressing, combine 2 tbsp olive oil, 1 tbsp lemon juice, and a pinch of salt and pepper at the bottom of a mason jar. Then, layer in 1 cup of chopped kale, ½ cup of chickpeas, 3 oz of canned tuna (in water, drained), ½ cup of cherry tomatoes, and ¼ cup of shredded carrots. When you’re ready to eat, just shake the jar to distribute the dressing and pour it into a bowl.
4. Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein: 20g | Prep: 15 minutes | Calories: 420
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe. You will need 2 cups of mixed greens, ½ cup of cooked quinoa, ½ cup of chickpeas, ½ an avocado (diced), and ¼ cup of a lemon-tahini dressing. To make the dressing, whisk together 2 tbsp of tahini, 2 tbsp of lemon juice, 1 tbsp of water, and a pinch of garlic powder. Place the mixed greens in a bowl and top with the quinoa, chickpeas, and avocado. Drizzle with the lemon-tahini dressing and toss to combine.
5. Vegan Beet Cobb Salad
Protein: 18g | Prep: 20 minutes | Calories: 400
Combining roasted chickpeas, fresh vegetables, and a green goddess dressing, this recipe is a healthy and easy lunch option. You will need 2 cups of chopped romaine lettuce, ½ cup of cooked and peeled beets (diced), ½ cup of roasted chickpeas, ½ cup of diced cucumber, and ¼ cup of a green goddess dressing. To make the dressing, blend ½ cup of Greek yogurt, a handful of mixed fresh herbs (like parsley, chives, and tarragon), 1 tbsp of lemon juice, and a pinch of salt and pepper. Arrange the beets, chickpeas, and cucumber over the romaine lettuce and drizzle with the dressing.
Hearty Wraps & Sandwiches
Enjoy these portable and delicious wraps and sandwiches, perfect for a busy day.
6. Spicy Tuna Wraps with Chipotle Ranch Dressing
Protein: 25g | Prep: 15 minutes | Calories: 460
These wraps and their accompanying chipotle-flavored, Greek yogurt ranch dressing are super flavorful and full of protein, fiber, and healthy fats. You will need two whole-grain tortillas, one 5 oz can of tuna (in water, drained), 1 cup of shredded lettuce, ½ cup of diced tomatoes, and ¼ of an avocado, sliced. For the dressing, mix ½ cup of Greek yogurt with 1 tsp of chipotle powder, ½ tsp of garlic powder, and a squeeze of lime juice. Spread the dressing on the tortillas, then top with the tuna, lettuce, tomatoes, and avocado. Roll up the wraps and enjoy.
7. Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Protein: 30g | Prep: 20 minutes | Calories: 490
We love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. You will need 4 oz of shredded cooked chicken, 4 large lettuce leaves (butter or iceberg work well), ½ cup of sliced cucumber, and ½ cup of julienned jicama. For the peanut sauce, whisk together 2 tbsp of natural peanut butter, 1 tbsp of low-sodium soy sauce, 1 tbsp of lime juice, and 1-2 tbsp of water to thin. To assemble, fill each lettuce leaf with the chicken, cucumber, and jicama, and drizzle with the peanut sauce.
8. Cranberry-Walnut Chickpea Salad Sandwich
Protein: 22g | Prep: 15 minutes | Calories: 480
We swap chickpeas in for chicken to create a satisfying vegetarian main that’s perfect for lunch. You will need 1 can (15 oz) of chickpeas (rinsed and mashed), ¼ cup of chopped celery, ¼ cup of chopped walnuts, ¼ cup of dried cranberries, and ⅓ cup of Greek yogurt. In a bowl, combine the mashed chickpeas, celery, walnuts, cranberries, and Greek yogurt. Season with salt and pepper to taste. Serve the chickpea salad on two slices of whole-grain bread or over a bed of leafy greens.
9. Avocado and Chicken Salad
Protein: 32g | Prep: 10 minutes | Calories: 510
If you’re using leftover chicken, this recipe takes just minutes to make. You will need 4 oz of shredded cooked chicken, ½ an avocado (mashed), ¼ cup of Greek yogurt, 1 tbsp of chopped fresh dill, and a squeeze of lemon juice. In a bowl, combine the mashed avocado, Greek yogurt, dill, and lemon juice. Stir in the shredded chicken and season with salt and pepper. Serve on top of a bed of arugula or in a whole-grain wrap for a quick and easy lunch.
10. Cucumber Salad Sandwich
Protein: 18g | Prep: 15 minutes | Calories: 410
Who said you couldn’t put a salad on a sandwich? Flavor this creamy cucumber filling with your favorite fresh herbs, tangy feta cheese, and lemon. You will need 1 medium cucumber (thinly sliced), 4 oz of cream cheese (softened), 2 tbsp of chopped fresh dill, 1 tbsp of lemon juice, and ¼ cup of crumbled feta cheese. In a bowl, combine the cream cheese, dill, lemon juice, and feta. Gently fold in the cucumber slices. Spread the mixture on two slices of whole-grain bread. Salting the cucumber and patting it dry beforehand can prevent the bread from getting soggy.
Warm & Comforting Meals
These warm and comforting meals are perfect for a chilly day or when you’re craving something more substantial.
11. Slow-Cooker Chicken & White Bean Stew
Protein: 30g | Prep: 15 minutes | Cook: 4-6 hours | Calories: 450
This load-and-go slow-cooker chicken recipe is perfect for a busy week. You will need 1 lb of boneless, skinless chicken breasts, 1 can (15 oz) of cannellini beans (rinsed), 1 can (14.5 oz) of diced tomatoes (undrained), 1 chopped onion, 2 chopped carrots, 2 chopped celery stalks, 2 cloves of minced garlic, 1 tsp of dried oregano, and 4 cups of low-sodium chicken broth. Combine all ingredients in a slow cooker and cook on low for 4-6 hours, or until the chicken is tender. Shred the chicken with two forks before serving. Serve this Tuscan-inspired dish with a slice of crusty whole-grain bread.
12. Chicken Chili with Sweet Potatoes
Protein: 28g | Prep: 20 minutes | Cook: 30 minutes | Calories: 480
Tons of spice, corn, and bell pepper give this healthy one-pot chicken chili recipe a Southwestern flair. You will need 1 lb of ground chicken, 1 chopped onion, 1 chopped bell pepper, 2 cloves of minced garlic, 1 can (15 oz) of black beans (rinsed), 1 can (15 oz) of diced tomatoes, 1 cup of corn, 1 cup of diced sweet potatoes, 2 tbsp of chili powder, and 1 tsp of cumin. In a large pot, cook the ground chicken, onion, and bell pepper until the chicken is browned. Add the garlic and cook for another minute. Stir in the remaining ingredients and bring to a simmer. Reduce the heat and let it cook for at least 20 minutes to allow the flavors to meld.
13. Roasted Salmon with Maple Balsamic Glaze
Protein: 35g | Prep: 10 minutes | Cook: 15 minutes | Calories: 520
This simple yet elegant salmon recipe is perfect for a quick and healthy lunch. You will need a 6 oz salmon fillet, 1 tbsp of maple syrup, 1 tbsp of balsamic vinegar, and 1 tsp of Dijon mustard. Preheat your oven to 400°F (200°C). In a small bowl, whisk together the maple syrup, balsamic vinegar, and Dijon mustard. Place the salmon on a baking sheet lined with parchment paper and brush the glaze over the top. Bake for 12-15 minutes, or until the salmon is cooked through. Serve with a side of roasted asparagus and ½ cup of quinoa for a complete meal.
14. Veggie Stir-fry with Tofu
Protein: 25g | Prep: 15 minutes | Cook: 10 minutes | Calories: 430
This quick and easy stir-fry is packed with vegetables and plant-based protein. You will need 1 block (14 oz) of extra-firm tofu (pressed and cubed), 1 tbsp of low-sodium soy sauce, 1 tsp of sesame oil, 1 cup of broccoli florets, 1 cup of sliced bell peppers, and ½ cup of sliced carrots. In a small bowl, toss the tofu with the soy sauce. Heat the sesame oil in a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown on all sides. Add the vegetables and stir-fry for 5-7 minutes, or until they are tender-crisp. Serve the stir-fry over ½ cup of brown rice.
15. Hummus and Falafel Plate
Protein: 20g | Prep: 10 minutes | Calories: 450
This Mediterranean-inspired plate is a simple, no-cook lunch option that is both satisfying and delicious. You will need ½ cup of hummus, 4-5 falafel patties, a whole-grain pita, and a variety of fresh vegetables for dipping, such as cucumber slices, cherry tomatoes, and bell pepper strips. Arrange all the components on a plate and enjoy. The combination of protein and fiber from the hummus, falafel, and vegetables will keep you feeling full and energized.
Article by Manus AI
