20+ Complete Low-Cholesterol Lunch Recipes

ByNick Garcia
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A comprehensive collection of heart-healthy lunch recipes with full ingredients and instructions

Table of Contents

  1. Salads
  2. Bowls
  3. Soups
  4. Sandwiches & Wraps
  5. Pasta & Grain Dishes
  6. Smoothies

Salads

1. Fiber-Packed White Bean & Spinach Salad

Prep Time: 10 minutes | Servings: 4

Nutrition (per serving): 250 calories, 10g fat, 0mg cholesterol, 30g carbs, 10g fiber, 10g protein

Ingredients:

  • 2 (15-ounce) cans cannellini beans, rinsed
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon ras el hanout
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 6 cups baby spinach
  • 1/2 cup sliced almonds, toasted

Instructions:

  1. In a medium bowl, combine beans, oil, lemon juice, ras el hanout, salt, and pepper. Stir to combine, mashing some of the beans for a creamier texture.
  2. In a large bowl, toss spinach with a light vinaigrette (optional).
  3. Serve the bean salad over the spinach, topped with toasted almonds.

2. Cabbage, Tofu & Edamame Salad

Prep Time: 15 minutes | Servings: 4

Nutrition (per serving): 300 calories, 15g fat, 0mg cholesterol, 25g carbs, 8g fiber, 15g protein

Ingredients:

  • 1 (14-ounce) package extra-firm tofu, pressed and cubed
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 4 cups shredded red cabbage
  • 1 cup shelled edamame, cooked
  • 1 cup mandarin oranges, drained
  • 1/2 cup chow mein noodles
  • 1/4 cup sesame vinaigrette

Instructions:

  1. In a small bowl, toss tofu with soy sauce, rice vinegar, and sesame oil.
  2. In a large bowl, combine cabbage, edamame, and mandarin oranges.
  3. Add the tofu to the cabbage mixture.
  4. Drizzle with sesame vinaigrette and toss to combine.
  5. Top with chow mein noodles just before serving.

3. Cranberry-Walnut Chickpea Salad

Prep Time: 10 minutes | Servings: 4

Nutrition (per serving): 220 calories, 8g fat, 0mg cholesterol, 28g carbs, 7g fiber, 9g protein

Ingredients:

  • 1 (15-ounce) can chickpeas, rinsed and mashed
  • 1/2 cup plain Greek yogurt
  • 1/4 cup chopped walnuts, toasted
  • 1/4 cup dried cranberries
  • 1/4 cup chopped celery
  • 2 tablespoons chopped red onion
  • Salt and pepper to taste

Instructions:

  1. In a medium bowl, combine mashed chickpeas, Greek yogurt, walnuts, cranberries, celery, and red onion.
  2. Mix until well combined.
  3. Season with salt and pepper to taste.
  4. Serve on whole-wheat bread, in a wrap, or over a bed of greens.

4. Mediterranean Quinoa Salad

Prep Time: 15 minutes | Servings: 4

Nutrition (per serving): 280 calories, 12g fat, 0mg cholesterol, 35g carbs, 7g fiber, 9g protein

Ingredients:

  • 2 cups cooked quinoa, cooled
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine quinoa, tomatoes, cucumber, olives, onion, and parsley.
  2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
  3. Pour dressing over salad and toss to combine.
  4. Serve immediately or refrigerate for up to 3 days.

5. Asian Chicken Salad

Prep Time: 15 minutes | Servings: 4

Nutrition (per serving): 265 calories, 10g fat, 65mg cholesterol, 18g carbs, 4g fiber, 28g protein

Ingredients:

  • 3 cups shredded cooked chicken breast
  • 4 cups mixed salad greens
  • 1 cup shredded carrots
  • 1 red bell pepper, thinly sliced
  • 1/2 cup sliced almonds, toasted
  • 2 tablespoons sesame seeds
  • 3 tablespoons rice vinegar
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon honey
  • 1 teaspoon grated ginger

Instructions:

  1. In a large bowl, combine greens, chicken, carrots, and bell pepper.
  2. In a small bowl, whisk together vinegar, soy sauce, sesame oil, honey, and ginger.
  3. Pour dressing over salad and toss to combine.
  4. Top with almonds and sesame seeds.

6. Tuna and White Bean Salad

Prep Time: 10 minutes | Servings: 2

Nutrition (per serving): 310 calories, 11g fat, 35mg cholesterol, 25g carbs, 8g fiber, 28g protein

Ingredients:

  • 1 (5-ounce) can tuna in water, drained
  • 1 (15-ounce) can cannellini beans, rinsed
  • 2 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh basil, chopped
  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine tuna, beans, tomatoes, and onion.
  2. Whisk together olive oil, lemon juice, basil, salt, and pepper.
  3. Pour dressing over tuna mixture and toss gently.
  4. Serve over mixed greens.

Bowls

7. Black Bean Fajita Skillet

Prep Time: 15 minutes | Servings: 4

Nutrition (per serving): 285 calories, 8g fat, 0mg cholesterol, 42g carbs, 12g fiber, 12g protein

Ingredients:

  • 2 tablespoons olive oil
  • 1 (16-ounce) bag frozen fajita vegetables (onions and peppers)
  • 2 (15-ounce) cans black beans, rinsed
  • 1 (1-ounce) packet fajita seasoning
  • Optional toppings: avocado, salsa, cilantro, lime wedges

Instructions:

  1. Heat oil in a large skillet over medium-high heat.
  2. Add frozen vegetables and cook until heated through, about 5 minutes.
  3. Stir in black beans and fajita seasoning.
  4. Cook, stirring occasionally, until the beans are heated through, about 5 minutes.
  5. Serve in bowls with your favorite toppings.

8. Teriyaki Tofu Rice Bowls

Prep Time: 15 minutes | Servings: 4

Nutrition (per serving): 340 calories, 10g fat, 0mg cholesterol, 48g carbs, 6g fiber, 16g protein

Ingredients:

  • 1 (14-ounce) package extra-firm tofu, pressed and cubed
  • 1/4 cup teriyaki sauce
  • 4 cups cooked brown rice
  • 4 cups steamed broccoli florets
  • 1 cup shredded carrots
  • 1/4 cup sliced green onions
  • 1 tablespoon sesame seeds

Instructions:

  1. In a small bowl, toss tofu with teriyaki sauce.
  2. Heat a non-stick skillet over medium-high heat and cook tofu until golden, about 8 minutes.
  3. Divide rice among 4 bowls.
  4. Top with broccoli, carrots, and tofu.
  5. Garnish with green onions and sesame seeds.

9. Buddha Bowl with Tahini Dressing

Prep Time: 20 minutes | Servings: 4

Nutrition (per serving): 380 calories, 15g fat, 0mg cholesterol, 52g carbs, 11g fiber, 14g protein

Ingredients:

  • 2 cups cooked quinoa
  • 1 (15-ounce) can chickpeas, rinsed and roasted
  • 2 cups kale, massaged with lemon juice
  • 1 cup shredded red cabbage
  • 1 cup shredded carrots
  • 1 avocado, sliced
  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 2 tablespoons water
  • 1 clove garlic, minced
  • Salt to taste

Instructions:

  1. To roast chickpeas: toss with olive oil and spices, bake at 400°F for 20 minutes.
  2. Divide quinoa among 4 bowls.
  3. Arrange chickpeas, kale, cabbage, carrots, and avocado on top.
  4. Whisk together tahini, lemon juice, water, garlic, and salt.
  5. Drizzle dressing over bowls.

10. Mexican Burrito Bowl

Prep Time: 15 minutes | Servings: 4

Nutrition (per serving): 395 calories, 10g fat, 0mg cholesterol, 62g carbs, 14g fiber, 16g protein

Ingredients:

  • 2 cups cooked brown rice
  • 1 (15-ounce) can black beans, rinsed
  • 1 cup corn kernels
  • 1 cup salsa
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons lime juice
  • 1 teaspoon cumin
  • Lettuce leaves for serving

Instructions:

  1. In a bowl, mix beans with cumin and warm through.
  2. Divide rice among 4 bowls.
  3. Top with beans, corn, salsa, avocado, and cilantro.
  4. Drizzle with lime juice and serve over lettuce if desired.

Soups

11. Butternut Squash Soup with Avocado & Chickpeas

Prep Time: 10 minutes | Servings: 4

Nutrition (per serving): 285 calories, 12g fat, 2mg cholesterol, 38g carbs, 9g fiber, 10g protein

Ingredients:

  • 1 (32-ounce) carton butternut squash soup
  • 1 (15-ounce) can chickpeas, rinsed
  • 1 teaspoon curry powder
  • 1/2 cup plain Greek yogurt
  • 1 avocado, diced
  • 1/4 cup chopped cilantro

Instructions:

  1. In a large saucepan, heat soup over medium heat.
  2. Stir in chickpeas and curry powder.
  3. Cook until heated through, about 5 minutes.
  4. Remove from heat and stir in Greek yogurt.
  5. Ladle into bowls and top with avocado and cilantro.

12. Minestrone Soup

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 6

Nutrition (per serving): 210 calories, 4g fat, 0mg cholesterol, 36g carbs, 8g fiber, 10g protein

Ingredients:

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 1 (28-ounce) can diced tomatoes
  • 4 cups vegetable broth
  • 1 (15-ounce) can kidney beans, rinsed
  • 1 cup small pasta (ditalini or elbow)
  • 2 cups fresh spinach
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion, carrots, and celery; cook until softened, about 5 minutes.
  3. Add garlic and cook for 1 minute.
  4. Add tomatoes, broth, beans, and Italian seasoning.
  5. Bring to a boil, add pasta, and cook according to package directions.
  6. Stir in spinach until wilted.
  7. Season with salt and pepper.

13. Split Pea Soup

Prep Time: 10 minutes | Cook Time: 1 hour | Servings: 6

Nutrition (per serving): 245 calories, 3g fat, 0mg cholesterol, 42g carbs, 16g fiber, 15g protein

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 2 cups dried split peas, rinsed
  • 8 cups vegetable broth
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion, carrots, and celery; cook until softened.
  3. Add garlic and cook for 1 minute.
  4. Add split peas, broth, bay leaf, and thyme.
  5. Bring to a boil, then reduce heat and simmer for 45-60 minutes until peas are tender.
  6. Remove bay leaf and season with salt and pepper.
  7. Blend partially if desired for a creamier texture.

14. Tomato Basil Soup

Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 4

Nutrition (per serving): 165 calories, 7g fat, 0mg cholesterol, 24g carbs, 5g fiber, 4g protein

Ingredients:

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 2 (28-ounce) cans crushed tomatoes
  • 2 cups vegetable broth
  • 1/4 cup fresh basil, chopped
  • 1 teaspoon sugar (optional)
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion and cook until softened, about 5 minutes.
  3. Add garlic and cook for 1 minute.
  4. Add tomatoes and broth; bring to a boil.
  5. Reduce heat and simmer for 20 minutes.
  6. Use an immersion blender to puree until smooth.
  7. Stir in basil and season with sugar, salt, and pepper.

Sandwiches & Wraps

15. Veggie Sandwich

Prep Time: 10 minutes | Servings: 1

Nutrition (per serving): 320 calories, 14g fat, 0mg cholesterol, 42g carbs, 10g fiber, 11g protein

Ingredients:

  • 2 slices whole-wheat bread
  • 1/4 cup hummus
  • 1/2 cup mixed greens
  • 1/4 cup sliced cucumber
  • 1/4 cup shredded carrots
  • 1/4 cup sliced bell pepper
  • 1/4 avocado, sliced
  • Sprouts (optional)

Instructions:

  1. Spread hummus on both slices of bread.
  2. Layer greens, cucumber, carrots, bell pepper, avocado, and sprouts on one slice of bread.
  3. Top with the other slice of bread.
  4. Cut in half and serve.

16. California Turkey Club Wrap

Prep Time: 10 minutes | Servings: 1

Nutrition (per serving): 385 calories, 15g fat, 55mg cholesterol, 35g carbs, 6g fiber, 28g protein

Ingredients:

  • 1 (10-inch) whole-wheat tortilla
  • 3 ounces sliced turkey breast
  • 2 slices cooked turkey bacon
  • 1/4 avocado, sliced
  • 1/4 cup mixed greens
  • 2 tablespoons light mayonnaise
  • Sliced tomato

Instructions:

  1. Spread mayonnaise on the tortilla.
  2. Layer turkey, bacon, avocado, tomato, and greens on one half of the tortilla.
  3. Fold in the sides and roll up tightly.
  4. Cut in half diagonally.

17. Grilled Vegetable Wrap

Prep Time: 15 minutes | Cook Time: 10 minutes | Servings: 2

Nutrition (per serving): 295 calories, 11g fat, 0mg cholesterol, 42g carbs, 8g fiber, 9g protein

Ingredients:

  • 2 whole-wheat tortillas
  • 1 zucchini, sliced
  • 1 red bell pepper, sliced
  • 1 yellow squash, sliced
  • 1/2 red onion, sliced
  • 2 tablespoons olive oil
  • 1/4 cup hummus
  • 2 cups fresh spinach
  • Salt and pepper to taste

Instructions:

  1. Toss vegetables with olive oil, salt, and pepper.
  2. Grill or roast vegetables until tender, about 10 minutes.
  3. Spread hummus on tortillas.
  4. Layer spinach and grilled vegetables.
  5. Roll up tightly and cut in half.

18. Chicken Avocado Wrap

Prep Time: 10 minutes | Servings: 2

Nutrition (per serving): 380 calories, 14g fat, 65mg cholesterol, 32g carbs, 7g fiber, 32g protein

Ingredients:

  • 2 whole-wheat tortillas
  • 2 cups cooked chicken breast, sliced
  • 1 avocado, mashed
  • 1 cup mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons lime juice
  • Salt and pepper to taste

Instructions:

  1. Spread mashed avocado on tortillas.
  2. Layer chicken, greens, tomatoes, and onion.
  3. Drizzle with lime juice and season with salt and pepper.
  4. Roll up tightly and cut in half.

Pasta & Grain Dishes

19. Whole Wheat Pasta Primavera

Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 4

Nutrition (per serving): 320 calories, 9g fat, 0mg cholesterol, 52g carbs, 9g fiber, 12g protein

Ingredients:

  • 8 ounces whole wheat pasta
  • 2 tablespoons olive oil
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow squash, sliced
  • 1 cup cherry tomatoes, halved
  • 3 cloves garlic, minced
  • 1/4 cup fresh basil, chopped
  • 2 tablespoons lemon juice
  • Salt and pepper to taste

Instructions:

  1. Cook pasta according to package directions.
  2. Heat olive oil in a large skillet over medium-high heat.
  3. Add broccoli, bell pepper, and squash; cook until tender-crisp, about 5 minutes.
  4. Add tomatoes and garlic; cook for 2 minutes.
  5. Drain pasta and add to skillet with vegetables.
  6. Toss with basil, lemon juice, salt, and pepper.

20. Quinoa and Black Bean Stuffed Peppers

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 4

Nutrition (per serving): 285 calories, 6g fat, 0mg cholesterol, 48g carbs, 11g fiber, 12g protein

Ingredients:

  • 4 large bell peppers, halved and seeded
  • 2 cups cooked quinoa
  • 1 (15-ounce) can black beans, rinsed
  • 1 cup corn kernels
  • 1 cup salsa
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1/4 cup fresh cilantro, chopped

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. In a bowl, mix quinoa, beans, corn, salsa, cumin, and chili powder.
  3. Stuff pepper halves with quinoa mixture.
  4. Place in a baking dish and cover with foil.
  5. Bake for 25-30 minutes until peppers are tender.
  6. Garnish with cilantro.

Smoothies

21. Berry-Kefir Smoothie

Prep Time: 5 minutes | Servings: 1

Nutrition (per serving): 245 calories, 9g fat, 10mg cholesterol, 35g carbs, 6g fiber, 10g protein

Ingredients:

  • 1 cup plain kefir
  • 1 cup mixed berries, frozen
  • 1 tablespoon almond butter
  • 1/2 banana
  • 1 tablespoon chia seeds

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Pour into a glass and enjoy.

22. Really Green Smoothie

Prep Time: 5 minutes | Servings: 1

Nutrition (per serving): 215 calories, 10g fat, 0mg cholesterol, 28g carbs, 9g fiber, 6g protein

Ingredients:

  • 1 cup kale
  • 1/2 cup spinach
  • 1/2 avocado
  • 1/2 cup unsweetened almond milk
  • 1/2 cup water
  • 1 tablespoon chia seeds
  • 1/2 green apple
  • 1/2 banana

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Add more water if needed for desired consistency.

23. Tropical Green Smoothie

Prep Time: 5 minutes | Servings: 2

Nutrition (per serving): 180 calories, 3g fat, 0mg cholesterol, 38g carbs, 5g fiber, 4g protein

Ingredients:

  • 2 cups fresh spinach
  • 1 cup frozen mango chunks
  • 1 cup frozen pineapple chunks
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon lime juice

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Divide between two glasses.

Tips for Lunch Success

Make-Ahead Strategies:

  • Prepare salads in mason jars for grab-and-go convenience
  • Cook grains and proteins in bulk on weekends
  • Pre-chop vegetables for quick assembly
  • Store dressings separately to keep salads fresh

Portion Control:

  • Use divided containers for balanced meals
  • Include a palm-sized portion of protein
  • Fill half your container with vegetables
  • Add a fist-sized portion of whole grains

Storage Tips:

  • Most salads last 3-4 days when stored properly
  • Keep dressings separate until ready to eat
  • Soups freeze well for up to 3 months
  • Wraps are best made fresh but can be wrapped tightly and refrigerated for 1 day

These 23 lunch recipes provide variety, nutrition, and convenience for your cholesterol-lowering meal plan.

Related posts:

Beef Taco Salad
21 Easy Keto Ideas For A Quick Work Lunch
Lose 14 Pounds Or More In 30 Days Or Less With The Ketogenic Diet
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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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