15 Low Cholesterol Lunch Meals

Lunch is a crucial meal that provides the energy needed to power through the afternoon. For those managing their cholesterol, a heart-healthy lunch is essential. This article offers a collection of 15 delicious and easy-to-prepare low-cholesterol lunch recipes that are packed with flavor and nutrients. These meals are designed to help you maintain healthy cholesterol levels while enjoying a satisfying and delicious midday meal.

The Importance of a Heart-Healthy Lunch

A well-balanced lunch can play a significant role in managing cholesterol levels. By choosing foods that are low in saturated and trans fats, and rich in fiber, you can actively work to lower your LDL (“bad”) cholesterol and improve your overall heart health. The recipes in this article are inspired by the Mediterranean diet, which is renowned for its heart-healthy benefits. They emphasize whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.

These recipes are not only good for your heart but also delicious and easy to make. From vibrant salads and hearty soups to flavorful wraps and bowls, you’ll find a variety of options to keep your lunches interesting and satisfying. Let’s dive into these 15 low-cholesterol lunch ideas that will nourish your body and delight your taste buds.

1. Black Bean Fajita Skillet

This quick and easy Tex-Mex inspired meal is packed with flavor and fiber. It’s a perfect option for a warm and satisfying lunch.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup pre-sliced fajita vegetables (onions and bell peppers)
• 1 tablespoon Southwest seasoning
• 1 tablespoon olive oil
• Optional toppings: low-fat cheese, nonfat Greek yogurt, salsa

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Add the fajita vegetables and cook until tender-crisp.
3. Stir in the black beans and Southwest seasoning. Cook until heated through.
4. Serve warm with your favorite toppings.

Nutritional Information (approximate):
Calories: 300, Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 400mg, Carbohydrates: 45g, Fiber: 15g, Sugar: 8g, Protein: 15g

2. Fiber-Packed White Bean & Spinach Salad

This refreshing salad is a great way to get your greens and fiber. The Moroccan-inspired spice blend adds a unique and delicious flavor.

Ingredients:

• 1 can (15 ounces) cannellini beans, rinsed and drained
• 2 cups fresh spinach
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon ras el hanout spice blend
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cannellini beans, cucumber, red onion, olive oil, lemon juice, and ras el hanout. Season with salt and pepper.
2. Serve the bean mixture over a bed of fresh spinach.

Nutritional Information (approximate):
Calories: 350, Fat: 10g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 300mg, Carbohydrates: 50g, Fiber: 15g, Sugar: 5g, Protein: 15g

3. Cabbage, Tofu & Edamame Salad

This crunchy and colorful salad is a great option for a light yet filling lunch. The baked tofu and mandarin oranges add a touch of sweetness.

Ingredients:

• 2 cups shredded red cabbage
• 1 cup shelled edamame, cooked
• 1/2 cup baked tofu, cubed
• 1/4 cup mandarin oranges, drained
• 2 tablespoons sesame vinaigrette
• 1 tablespoon chow mein noodles for garnish

Instructions:

1. In a large bowl, combine the red cabbage, edamame, tofu, and mandarin oranges.
2. Drizzle with sesame vinaigrette and toss to combine.
3. Top with chow mein noodles just before serving.

Nutritional Information (approximate):
Calories: 300, Fat: 12g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 250mg, Carbohydrates: 30g, Fiber: 10g, Sugar: 15g, Protein: 18g

4. Eat-the-Rainbow Vegetable Soup

This vibrant soup is packed with a variety of colorful vegetables, making it a nutritious and satisfying lunch option.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 red bell pepper, chopped
• 4 cups vegetable broth
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery and cook until softened.
3. Add the bell pepper and cook for another 2-3 minutes.
4. Stir in the vegetable broth, diced tomatoes, and oregano. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
5. Stir in the cannellini beans and season with salt and pepper. Cook for another 5 minutes.

Nutritional Information (approximate):
Calories: 250, Fat: 5g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 600mg, Carbohydrates: 40g, Fiber: 12g, Sugar: 10g, Protein: 10g

5. Kale & Chickpea Grain Bowls

This hearty grain bowl is packed with fiber and nutrients. The creamy avocado dressing adds a delicious finishing touch.

Ingredients:

• 1 cup cooked bulgur or quinoa
• 2 cups chopped kale
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 carrot, shredded
• For the dressing: 1/2 avocado, 1/4 cup water, 1 tablespoon lemon juice, salt, and pepper

Instructions:

1. To make the dressing, combine all ingredients in a blender and blend until smooth.
2. In a large bowl, combine the cooked grain, kale, chickpeas, and carrot.
3. Drizzle with the avocado dressing and toss to combine.

Nutritional Information (approximate):
Calories: 450, Fat: 15g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 300mg, Carbohydrates: 65g, Fiber: 20g, Sugar: 8g, Protein: 20g

6. Chicken Orzo Soup

This comforting soup is a lighter version of classic chicken noodle soup. The orzo pasta makes it filling without being too heavy.

Ingredients:

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 4 cups low-sodium chicken broth
• 1 cup cooked chicken, shredded
• 1/2 cup orzo pasta
• 1 tablespoon chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery and cook until softened.
3. Stir in the chicken broth and bring to a boil.
4. Add the orzo and cook according to package directions.
5. Stir in the shredded chicken and parsley. Season with salt and pepper.

Nutritional Information (approximate):
Calories: 300, Fat: 8g, Saturated Fat: 2g, Cholesterol: 50mg, Sodium: 400mg, Carbohydrates: 30g, Fiber: 5g, Sugar: 5g, Protein: 25g

7. Green Goddess Wrap

This vibrant wrap is filled with crunchy vegetables and a creamy green goddess dressing. It’s a refreshing and satisfying lunch option.

Ingredients:

• 1 large whole-wheat tortilla
• 1/2 cup mixed greens
• 1/4 cup cucumber, sliced
• 1/4 cup shredded carrots
• 2 tablespoons green goddess dressing
• 1/4 cup chickpeas, rinsed and drained

Instructions:

1. Spread the green goddess dressing over the tortilla.
2. Top with mixed greens, cucumber, carrots, and chickpeas.
3. Roll up the tortilla tightly.

Nutritional Information (approximate):
Calories: 350, Fat: 12g, Saturated Fat: 2g, Cholesterol: 5mg, Sodium: 500mg, Carbohydrates: 50g, Fiber: 10g, Sugar: 6g, Protein: 12g

8. Vegetarian Chopped Power Salad with Creamy Cilantro Dressing

This protein-packed salad is a great way to get your daily dose of vegetables. The creamy cilantro dressing adds a burst of fresh flavor.

Ingredients:

• 2 cups chopped romaine lettuce
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup corn, fresh or frozen
• 1/4 cup chopped red onion
• 1/4 cup chopped red bell pepper
• For the dressing: 1/2 cup nonfat Greek yogurt, 1/4 cup fresh cilantro, 1 tablespoon lime juice, salt, and pepper

Instructions:

1. To make the dressing, combine all ingredients in a blender and blend until smooth.
2. In a large bowl, combine the lettuce, black beans, corn, red onion, and red bell pepper.
3. Drizzle with the cilantro dressing and toss to combine.

Nutritional Information (approximate):
Calories: 300, Fat: 5g, Saturated Fat: 1g, Cholesterol: 5mg, Sodium: 300mg, Carbohydrates: 50g, Fiber: 15g, Sugar: 10g, Protein: 15g

9. Red Lentil Soup with Saffron

This hearty soup is inspired by Persian cuisine. The combination of spices creates a warm and flavorful dish that’s perfect for a cool day.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• A pinch of saffron threads
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion and cook until softened.
3. Stir in the garlic, turmeric, cumin, and saffron and cook for another minute.
4. Add the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
5. Season with salt and pepper.

Nutritional Information (approximate):
Calories: 350, Fat: 6g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 500mg, Carbohydrates: 55g, Fiber: 20g, Sugar: 8g, Protein: 20g

10. English Muffin Pizza with Tomato & Olives

This quick and easy pizza is a healthier alternative to traditional pizza. It’s a fun and satisfying lunch option that’s also low in cholesterol.

Ingredients:

• 1 whole-wheat English muffin, split
• 2 tablespoons tomato sauce
• 1/4 cup shredded part-skim mozzarella cheese
• 2 tablespoons sliced black olives
• 1/4 teaspoon dried oregano

Instructions:

1. Toast the English muffin halves until golden brown.
2. Spread the tomato sauce on each half.
3. Top with mozzarella cheese, black olives, and oregano.
4. Broil for 2-3 minutes, or until the cheese is melted and bubbly.

Nutritional Information (approximate):
Calories: 250, Fat: 8g, Saturated Fat: 4g, Cholesterol: 15mg, Sodium: 500mg, Carbohydrates: 30g, Fiber: 5g, Sugar: 6g, Protein: 12g

11. Vegan Cabbage Soup

This simple and flavorful soup is packed with vegetables and is surprisingly easy to make. It’s a light yet satisfying lunch option.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1/2 head of cabbage, chopped
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion and cook until softened.
3. Stir in the garlic and cook for another minute.
4. Add the vegetable broth, cabbage, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the cabbage is tender.
5. Season with salt and pepper.

Nutritional Information (approximate):
Calories: 150, Fat: 5g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 600mg, Carbohydrates: 25g, Fiber: 8g, Sugar: 10g, Protein: 5g

12. Butternut Squash, Tomato, Chard & Chickpea Soup

This colorful and nutrient-dense soup is a great way to get your daily dose of vegetables. It’s a hearty and satisfying lunch option that’s also low in calories.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup cubed butternut squash
• 4 cups vegetable broth
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1 bunch of Swiss chard, chopped
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 teaspoon ground cumin
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion and cook until softened.
3. Stir in the garlic and cumin and cook for another minute.
4. Add the butternut squash and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the squash is tender.
5. Stir in the diced tomatoes, Swiss chard, and chickpeas. Cook for another 5-7 minutes, or until the chard is wilted.
6. Season with salt and pepper.

Nutritional Information (approximate):
Calories: 300, Fat: 6g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 700mg, Carbohydrates: 50g, Fiber: 15g, Sugar: 12g, Protein: 12g

13. Chopped Salad with Sriracha Tofu & Peanut Dressing

This high-protein vegan salad is a great option for meal prep. The spicy Sriracha tofu and creamy peanut dressing create a delicious and satisfying flavor combination.

Ingredients:

• 1 block (14 ounces) firm tofu, pressed and cubed
• 1 tablespoon Sriracha
• 1 tablespoon soy sauce
• 4 cups mixed greens
• 1 cup shredded carrots
• 1 cup chopped cucumber
• For the dressing: 2 tablespoons peanut butter, 1 tablespoon rice vinegar, 1 tablespoon water, 1 teaspoon honey or maple syrup

Instructions:

1. In a bowl, toss the tofu with Sriracha and soy sauce.
2. To make the dressing, whisk together all ingredients until smooth.
3. In a large bowl, combine the mixed greens, carrots, and cucumber.
4. Top with the Sriracha tofu and drizzle with the peanut dressing.

Nutritional Information (approximate):
Calories: 450, Fat: 25g, Saturated Fat: 4g, Cholesterol: 0mg, Sodium: 600mg, Carbohydrates: 30g, Fiber: 10g, Sugar: 12g, Protein: 25g

14. Southwestern Sweet Potato Stew

This hearty stew is packed with flavor and nutrients. The sweet potatoes, black beans, and hominy create a satisfying and filling meal.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 sweet potato, peeled and cubed
• 4 cups vegetable broth
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (15 ounces) hominy, rinsed and drained
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion and cook until softened.
3. Stir in the garlic, chili powder, and cumin and cook for another minute.
4. Add the sweet potato and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the sweet potato is tender.
5. Stir in the black beans and hominy. Cook for another 5 minutes.
6. Season with salt and pepper.

Nutritional Information (approximate):
Calories: 400, Fat: 6g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 700mg, Carbohydrates: 75g, Fiber: 20g, Sugar: 15g, Protein: 15g

15. Jackfruit Sloppy Joes

This vegan version of a classic comfort food is a delicious and satisfying lunch option. The jackfruit has a meaty texture that’s perfect for sloppy joes.

Ingredients:

• 1 can (20 ounces) young green jackfruit in brine, rinsed and shredded
• 1 tablespoon olive oil
• 1/2 onion, chopped
• 1/2 cup barbecue sauce
• 4 whole-wheat buns

Instructions:

1. In a skillet, heat the olive oil over medium heat.
2. Add the onion and cook until softened.
3. Add the shredded jackfruit and cook for 5-7 minutes, or until heated through.
4. Stir in the barbecue sauce and cook for another 2-3 minutes.
5. Serve the jackfruit sloppy joes on whole-wheat buns.

Nutritional Information (approximate):
Calories: 350, Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 600mg, Carbohydrates: 60g, Fiber: 10g, Sugar: 20g, Protein: 8g

References

[1] EatingWell. (2023, August 30). 18 Anti-Inflammatory Lunch Recipes That Help Lower Cholesterol. Retrieved from https://www.eatingwell.com/gallery/8069356/anti-inflammatory-lunches-for-lower-cholesterol/

[2] EatingWell. (2024, November 7). 13 Easy 3-Step Lunches for Lower Cholesterol. Retrieved from https://www.eatingwell.com/easy-3-step-lunch-recipes-for-lower-cholesterol-8740232

[3] EatingWell. (2025, May 14). 25 Days of Mediterranean Diet Lunch Ideas. Retrieved from https://www.eatingwell.com/gallery/8041642/30-days-of-mediterranean-diet-lunches/