18 High-Protein Heart-Healthy Lunch Recipes

A satisfying and nutritious lunch is crucial for maintaining energy levels and focus throughout the afternoon. For those prioritizing heart health, a high-protein lunch can help manage appetite and support muscle mass while incorporating heart-friendly ingredients. This article provides 18 delicious and easy-to-prepare lunch recipes that are rich in protein and designed to support cardiovascular wellness.

Following the American Heart Association’s recommendations, these recipes emphasize lean proteins, whole grains, healthy fats, and plenty of vegetables, while being mindful of sodium and saturated fat content [1].

1. Grilled Chicken Salad with Avocado and Quinoa

This vibrant and filling salad is packed with protein, fiber, and healthy fats, making it a perfect lunchtime meal.

• Prep time: 15 minutes
• Cook time: 20 minutes
• Servings: 2

Ingredients:

• 6 ounces boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 cup cooked quinoa, cooled
• 4 cups mixed greens
• 1 ripe avocado, sliced
• ½ cup cherry tomatoes, halved
• ¼ cup cucumber, sliced
• 2 tablespoons lemon vinaigrette
• Salt and pepper to taste

Instructions:

1. Season the chicken breast with salt and pepper. Grill or pan-sear the chicken for 6-8 minutes per side, or until cooked through. Let it rest for a few minutes before slicing.
2. In a large bowl, combine the mixed greens, quinoa, cherry tomatoes, and cucumber.
3. Top the salad with the sliced grilled chicken and avocado.
4. Drizzle with lemon vinaigrette and toss to combine.

Nutritional Information (approximate per serving): 450 calories, 35g protein, 30g carbs, 20g fat, 10g fiber.

2. Hearty Lentil Soup

A warm and comforting soup that is packed with plant-based protein and fiber. Make a large batch to enjoy for lunch throughout the week.

• Prep time: 15 minutes
• Cook time: 45 minutes
• Servings: 6

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups low-sodium vegetable broth
• 1 (14.5-ounce) can 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. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste. Serve with a slice of whole-grain bread.

Nutritional Information (approximate per serving): 250 calories, 15g protein, 40g carbs, 3g fat, 15g fiber.

3. Greek Yogurt Tuna Salad Lettuce Wraps

A lighter and healthier version of a classic tuna salad, using Greek yogurt instead of mayonnaise.

• Prep time: 10 minutes
• Servings: 2

Ingredients:

• 1 (5-ounce) can tuna in water, drained
• ½ cup non-fat plain Greek yogurt
• ¼ cup chopped celery
• 2 tablespoons chopped red onion
• 1 tablespoon chopped fresh dill
• 4-6 large lettuce leaves (butter, romaine, or iceberg)
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the tuna, Greek yogurt, celery, red onion, and dill.
2. Mix until well combined. Season with salt and pepper.
3. Spoon the tuna salad into the lettuce leaves and serve immediately.

Nutritional Information (approximate per serving): 200 calories, 25g protein, 8g carbs, 6g fat, 2g fiber.

4. Chickpea and Vegetable Stir-Fry

A quick and easy stir-fry that is loaded with plant-based protein and colorful vegetables.

• Prep time: 15 minutes
• Cook time: 10 minutes
• Servings: 2

Ingredients:

• 1 tablespoon sesame oil
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1 (15-ounce) can chickpeas, rinsed and drained
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey or maple syrup
• 1 clove garlic, minced
• 1 teaspoon grated fresh ginger
• Cooked brown rice or quinoa for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, honey, garlic, and ginger.
2. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the broccoli, bell pepper, and snap peas and stir-fry for 5-7 minutes, or until tender-crisp.
3. Add the chickpeas and the soy sauce mixture to the skillet. Cook for another 2-3 minutes, or until the sauce has thickened slightly and everything is heated through.
4. Serve the stir-fry over brown rice or quinoa.

Nutritional Information (approximate per serving, without rice/quinoa): 300 calories, 15g protein, 45g carbs, 8g fat, 10g fiber.

5. Salmon and Asparagus Foil Packets

These foil packets are a simple and mess-free way to cook a delicious and healthy lunch. The salmon is a great source of omega-3 fatty acids.

• Prep time: 10 minutes
• Cook time: 20 minutes
• Servings: 2

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 bunch asparagus, trimmed
• 1 lemon, thinly sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Tear off two large sheets of aluminum foil. Divide the asparagus between the two sheets.
3. Place a salmon fillet on top of the asparagus on each sheet.
4. In a small bowl, whisk together the olive oil, garlic, and oregano. Drizzle the mixture over the salmon and asparagus.
5. Season with salt and pepper and top with lemon slices.
6. Fold the foil over the salmon and asparagus to create a sealed packet.
7. Place the foil packets on a baking sheet and bake for 15-20 minutes, or until the salmon is cooked through.

Nutritional Information (approximate per serving): 450 calories, 35g protein, 10g carbs, 30g fat, 5g fiber.

6. Black Bean Burgers on Whole-Wheat Buns

Homemade black bean burgers are a delicious and satisfying vegetarian lunch option. They are packed with protein and fiber.

• Prep time: 15 minutes
• Cook time: 10 minutes
• Servings: 4 burgers

Ingredients:

• 1 (15-ounce) can black beans, rinsed and drained
• ½ cup breadcrumbs
• ¼ cup chopped onion
• 1 clove garlic, minced
• 1 teaspoon cumin
• ½ teaspoon chili powder
• 4 whole-wheat buns
• Toppings: lettuce, tomato, onion, avocado

Instructions:

1. In a medium bowl, mash the black beans with a fork until they are partially broken down.
2. Stir in the breadcrumbs, onion, garlic, cumin, and chili powder. Mix until well combined.
3. Form the mixture into 4 patties.
4. Heat a lightly oiled skillet over medium heat. Cook the burgers for 4-5 minutes per side, or until heated through and lightly browned.
5. Serve the burgers on whole-wheat buns with your favorite toppings.

Nutritional Information (approximate per burger, without toppings): 250 calories, 15g protein, 40g carbs, 4g fat, 10g fiber.

7. Turkey and Avocado Wrap

A simple and satisfying wrap that is perfect for a quick and easy lunch. The turkey provides lean protein, while the avocado adds healthy fats.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• 1 large whole-wheat tortilla
• 3-4 slices of low-sodium deli turkey
• ¼ ripe avocado, sliced
• ¼ cup shredded carrots
• A handful of fresh spinach
• 1 tablespoon hummus

Instructions:

1. Spread the hummus evenly over the tortilla.
2. Layer the turkey slices, avocado, shredded carrots, and spinach on top.
3. Roll up the tortilla tightly and slice in half.

Nutritional Information (approximate): 350 calories, 25g protein, 35g carbs, 15g fat, 8g fiber.

8. Mason Jar Salad with Chickpeas and Feta

This make-ahead salad is perfect for meal prepping. The dressing stays at the bottom of the jar, keeping the greens fresh and crisp until you’re ready to eat.

• Prep time: 15 minutes
• Servings: 1

Ingredients:

• 2 tablespoons lemon vinaigrette
• ½ cup canned chickpeas, rinsed and drained
• ¼ cup crumbled feta cheese
• ¼ cup chopped cucumber
• 2 tablespoons chopped red onion
• 2 cups mixed greens

Instructions:

1. Pour the lemon vinaigrette into the bottom of a Mason jar.
2. Layer the remaining ingredients in the following order: chickpeas, cucumber, red onion, feta cheese, and mixed greens.
3. Seal the jar and refrigerate for up to 3 days.
4. When ready to eat, shake the jar to distribute the dressing and pour the salad into a bowl.

Nutritional Information (approximate): 300 calories, 15g protein, 30g carbs, 14g fat, 8g fiber.

9. Shrimp and Orzo Salad with Lemon and Dill

A light and refreshing salad that is perfect for a warm day. The shrimp provides a good source of lean protein.

• Prep time: 15 minutes
• Cook time: 10 minutes
• Servings: 2

Ingredients:

• ½ cup orzo
• 6 ounces cooked shrimp, peeled and deveined
• ½ cup cherry tomatoes, halved
• ¼ cup chopped cucumber
• 2 tablespoons chopped fresh dill
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Cook the orzo according to package directions. Drain and rinse with cold water.
2. In a large bowl, combine the cooked orzo, shrimp, cherry tomatoes, and cucumber.
3. In a small bowl, whisk together the lemon juice, olive oil, and dill. Season with salt and pepper.
4. Pour the dressing over the salad and toss to combine.

Nutritional Information (approximate per serving): 350 calories, 25g protein, 40g carbs, 10g fat, 5g fiber.

10. Chicken and White Bean Chili

A hearty and flavorful chili that is packed with protein from chicken and white beans.

• Prep time: 15 minutes
• Cook time: 30 minutes
• Servings: 4

Ingredients:

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 (4-ounce) can diced green chiles
• 2 cups low-sodium chicken broth
• 1 teaspoon cumin
• ½ teaspoon chili powder
• Toppings: plain Greek yogurt, chopped cilantro, avocado

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chicken and cook until browned on all sides.
2. Add the onion and cook until softened, about 5 minutes.
3. Stir in the garlic, cumin, and chili powder and cook for another minute until fragrant.
4. Add the cannellini beans, diced tomatoes, green chiles, and chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
5. Serve the chili hot with your favorite toppings.

Nutritional Information (approximate per serving): 350 calories, 35g protein, 30g carbs, 8g fat, 8g fiber.

11. Stuffed Bell Peppers with Quinoa and Black Beans

A colorful and nutritious vegetarian meal that is perfect for a satisfying lunch.

• Prep time: 15 minutes
• Cook time: 30 minutes
• Servings: 4

Ingredients:

• 4 large bell peppers, any color
• 1 cup cooked quinoa
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn, fresh or frozen
• ½ cup salsa
• 1 teaspoon cumin
• ½ cup shredded low-fat cheddar or Monterey Jack cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut the bell peppers in half lengthwise and remove the seeds and membranes.
3. In a medium bowl, combine the cooked quinoa, black beans, corn, salsa, and cumin.
4. Spoon the quinoa mixture into the bell pepper halves.
5. Place the stuffed peppers in a baking dish and top with the shredded cheese.
6. Bake for 25-30 minutes, or until the peppers are tender and the cheese is melted and bubbly.

Nutritional Information (approximate per serving): 300 calories, 15g protein, 50g carbs, 6g fat, 12g fiber.

12. Edamame and Corn Salad with Cilantro-Lime Dressing

A refreshing and crunchy salad that is full of plant-based protein and fiber.

• Prep time: 15 minutes
• Servings: 2

Ingredients:

• 1 cup shelled edamame, cooked
• 1 cup corn, fresh or frozen and thawed
• ½ red bell pepper, diced
• ¼ cup chopped red onion
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the edamame, corn, red bell pepper, and red onion.
2. In a small bowl, whisk together the cilantro, lime juice, and olive oil. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.

Nutritional Information (approximate per serving): 280 calories, 15g protein, 30g carbs, 12g fat, 8g fiber.

13. Curried Chickpea Salad Sandwich

A flavorful and exotic twist on a classic chickpea salad sandwich, this recipe is both delicious and packed with plant-based protein.

• Prep time: 15 minutes
• Servings: 2

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• ¼ cup plain Greek yogurt
• 2 tablespoons chopped celery
• 2 tablespoons raisins or chopped dates
• 1 tablespoon chopped red onion
• 1 teaspoon curry powder
• 4 slices whole-wheat bread
• Lettuce leaves

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are partially broken down.
2. Stir in the Greek yogurt, celery, raisins, red onion, and curry powder. Mix until well combined.
3. Serve the chickpea salad on whole-wheat bread with lettuce leaves.

Nutritional Information (approximate per serving): 380 calories, 18g protein, 60g carbs, 7g fat, 12g fiber.

14. Leftover Roast Chicken and Veggie Bowl

A simple and efficient way to use up leftover roast chicken and vegetables for a quick and healthy lunch.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• 4 ounces leftover roast chicken, shredded
• 1 cup leftover roasted vegetables (broccoli, carrots, Brussels sprouts)
• ½ cup cooked quinoa or brown rice
• 1 tablespoon balsamic vinaigrette

Instructions:

1. In a bowl, combine the shredded chicken, roasted vegetables, and quinoa or brown rice.
2. Drizzle with balsamic vinaigrette and toss to combine.
3. The bowl can be enjoyed cold or warmed up in the microwave.

Nutritional Information (approximate): 400 calories, 30g protein, 35g carbs, 15g fat, 8g fiber.

15. Mediterranean Tuna-Stuffed Avocado

A low-carb, high-protein lunch that is full of flavor and healthy fats.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• 1 ripe avocado, halved and pitted
• 1 (3-ounce) can tuna in water, drained
• 2 tablespoons chopped cucumber
• 2 tablespoons chopped red onion
• 1 tablespoon chopped Kalamata olives
• 1 tablespoon crumbled feta cheese
• 1 tablespoon lemon juice

Instructions:

1. Scoop out a small amount of the avocado flesh from each half to create a larger well.
2. In a small bowl, combine the tuna, cucumber, red onion, olives, and feta cheese.
3. Stir in the lemon juice and the scooped-out avocado flesh.
4. Spoon the tuna mixture into the avocado halves.

Nutritional Information (approximate): 350 calories, 20g protein, 15g carbs, 25g fat, 10g fiber.

16. Chicken and Veggie Skewers with Peanut Dipping Sauce

These colorful and flavorful skewers are perfect for a fun and healthy lunch. They can be grilled, baked, or pan-seared.

• Prep time: 20 minutes
• Cook time: 15 minutes
• Servings: 2

Ingredients:

• 6 ounces boneless, skinless chicken breast, cut into 1-inch cubes
• 1 cup mixed vegetables, cut into 1-inch pieces (bell peppers, zucchini, red onion)
• 1 tablespoon olive oil
• For the peanut sauce: 2 tablespoons peanut butter, 1 tablespoon low-sodium soy sauce, 1 tablespoon lime juice, 1-2 tablespoons water

Instructions:

1. Thread the chicken and vegetables onto skewers.
2. Brush the skewers with olive oil and season with salt and pepper.
3. Grill, bake at 400°F (200°C), or pan-sear the skewers for 10-15 minutes, or until the chicken is cooked through.
4. While the skewers are cooking, whisk together the peanut sauce ingredients in a small bowl.
5. Serve the skewers with the peanut dipping sauce.

Nutritional Information (approximate per serving): 400 calories, 30g protein, 15g carbs, 22g fat, 5g fiber.

17. Quinoa Salad with Roasted Sweet Potatoes and Kale

A nutrient-dense and satisfying salad that is perfect for a healthy and flavorful lunch.

• Prep time: 15 minutes
• Cook time: 25 minutes
• Servings: 2

Ingredients:

• 1 medium sweet potato, peeled and diced
• 1 tablespoon olive oil
• 1 cup cooked quinoa, cooled
• 2 cups chopped kale, stems removed
• ¼ cup crumbled goat cheese
• ¼ cup toasted pecans
• 2 tablespoons balsamic vinaigrette

Instructions:

1. Preheat oven to 400°F (200°C). Toss the diced sweet potato with olive oil and roast for 20-25 minutes, or until tender.
2. In a large bowl, combine the cooked quinoa, kale, roasted sweet potatoes, goat cheese, and pecans.
3. Drizzle with balsamic vinaigrette and toss to combine.

Nutritional Information (approximate per serving): 450 calories, 18g protein, 50g carbs, 20g fat, 10g fiber.

18. Spicy Tuna and White Bean Salad

A zesty and protein-packed salad that requires no cooking. It’s a great option for a quick and easy lunch.

• Prep time: 10 minutes
• Servings: 2

Ingredients:

• 1 (5-ounce) can tuna in water, drained
• 1 (15-ounce) can cannellini beans, rinsed and drained
• ½ cup chopped celery
• ¼ cup chopped red onion
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• ¼ teaspoon red pepper flakes
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the tuna, cannellini beans, celery, and red onion.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and red pepper flakes.
3. Pour the dressing over the tuna and bean mixture and toss to combine.
4. Season with salt and pepper to taste.

Nutritional Information (approximate per serving): 350 calories, 25g protein, 35g carbs, 12g fat, 10g fiber.

References

[1] American Heart Association. (2024, August 28). Protein: What’s Enough? Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health