51 High-Protein, Low-Sodium Recipes for a Heart-Healthy Diet

Managing high blood pressure requires a conscious effort to adopt a healthier lifestyle, and diet plays a pivotal role in this journey. A diet rich in protein and low in sodium, such as the Dietary Approaches to Stop Hypertension (DASH) diet, has been proven to be highly effective in controlling blood pressure and improving overall cardiovascular health. [1] This comprehensive collection of 51 recipes provides a wide array of delicious and easy-to-prepare meals for breakfast, lunch, and dinner, all designed to be high in protein and low in sodium.

This article is your ultimate guide to heart-healthy eating, offering a diverse range of flavorful recipes that will keep you satisfied throughout the day. From energizing breakfasts to light and refreshing lunches and hearty, comforting dinners, these recipes demonstrate that a low-sodium, high-protein diet can be both exciting and delicious. Whether you are just beginning your journey to better health or looking for new inspiration, this collection will help you create a sustainable and enjoyable eating plan that supports your blood pressure goals.

1. Spinach & Egg Scramble with Raspberries

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.

Ingredients:

• 2 large eggs
• 1 cup fresh spinach
• 1 slice of low-sodium, whole-wheat bread, toasted
• 1/2 cup fresh raspberries
• 1 teaspoon olive oil
• Black pepper to taste

Instructions:

1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the spinach and cook until just wilted, about 1-2 minutes.
3. In a small bowl, whisk the eggs with a pinch of black pepper.
4. Pour the eggs over the spinach in the skillet. Cook, stirring gently, until the eggs are scrambled and set to your liking.
5. Serve the scramble immediately with the toasted whole-wheat bread and fresh raspberries on the side.

Nutritional Information (approximate):

• Calories: 320
• Protein: 18g
• Sodium: 250mg
• Fiber: 8g

2. Spinach, Peanut Butter & Banana Smoothie

Peanut butter and banana is a classic combo that’s even more delicious with the addition of tangy probiotic-rich kefir. Plus, this peanut butter banana smoothie helps you up your veggie servings for the day with a bit of mild-flavored spinach mixed in.

Ingredients:

• 1 cup plain, low-fat kefir
• 1/2 cup fresh spinach
• 1/2 frozen banana
• 1 tablespoon natural, unsalted peanut butter
• 1/4 cup water (or more, to reach desired consistency)

Instructions:

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

Nutritional Information (approximate):

• Calories: 280
• Protein: 16g
• Sodium: 150mg
• Fiber: 6g

3. Heart-Healthy Eggs Benedict Casserole

An eggs Benedict casserole is not only delicious, hearty and filling, but it also gives you the ingredients and taste you love from eggs Benedict in an easy, make-ahead form. This version uses lean Canadian bacon and a creamy, low-fat Greek yogurt-based hollandaise sauce to keep it heart-healthy.

Ingredients:

• 6 slices low-sodium, whole-wheat bread, cubed
• 6 slices low-sodium Canadian bacon, chopped
• 8 large eggs
• 2 cups low-fat milk
• 1/4 cup chopped fresh chives
• For the Hollandaise Sauce:
  • 1 cup plain, non-fat Greek yogurt
  • 2 egg yolks
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • Pinch of paprika

Instructions:

1. Preheat oven to 375°F (190°C). Lightly grease an 8×8-inch baking dish.
2. Arrange the bread cubes in the bottom of the prepared dish. Sprinkle the chopped Canadian bacon over the bread.
3. In a large bowl, whisk together the eggs, milk, and chives. Pour the egg mixture evenly over the bread and bacon.
4. Bake for 35-45 minutes, or until the casserole is set and the top is golden brown.
5. While the casserole is baking, prepare the hollandaise sauce. In a small saucepan, whisk together the Greek yogurt, egg yolks, lemon juice, and Dijon mustard. Cook over low heat, stirring constantly, until the sauce has thickened. Do not let it boil.
6. Serve the casserole warm, topped with the hollandaise sauce and a sprinkle of paprika.

Nutritional Information (approximate):

• Calories: 380
• Protein: 25g
• Sodium: 450mg
• Fiber: 4g

4. Raspberry-Peach-Mango Smoothie Bowl

This healthy smoothie recipe is a gateway to the smoothie-bowl craze. Use whatever fruit, nuts and seeds you like best to make it your own. Be sure to use frozen fruit in Step 1 to yield a creamy, frosty base for the toppings.

Ingredients:

• 1 cup frozen mixed berries (raspberries, peaches, mango)
• 1/2 cup plain, non-fat Greek yogurt
• 1/4 cup unsweetened almond milk
• 1 tablespoon chia seeds
• Toppings: 1/4 cup fresh berries, 1 tablespoon unsalted chopped nuts (almonds, walnuts), 1 tablespoon unsweetened shredded coconut

Instructions:

1. In a blender, combine the frozen mixed berries, Greek yogurt, almond milk, and chia seeds.
2. Blend until smooth and thick. You may need to stop and scrape down the sides a few times.
3. Pour the smoothie into a bowl.
4. Top with fresh berries, chopped nuts, and shredded coconut.

Nutritional Information (approximate):

• Calories: 350
• Protein: 17g
• Sodium: 120mg
• Fiber: 12g

5. Mixed-Berry Breakfast Smoothie

Smoothies are popular for breakfast, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.

Ingredients:

• 1 cup frozen mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup plain, non-fat Greek yogurt
• 1/2 cup unsweetened almond milk
• 1 scoop (1/4 cup) unflavored or vanilla protein powder
• 1 tablespoon ground flaxseed

Instructions:

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

Nutritional Information (approximate):

• Calories: 300
• Protein: 25g
• Sodium: 180mg
• Fiber: 10g

6. Overnight Matcha Oats with Berries

Blueberries and raspberries top these matcha overnight oats for a quick, meal-prep-friendly breakfast.

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 teaspoon matcha powder
• 1 tablespoon maple syrup (or to taste)
• 1/2 cup mixed berries (fresh or frozen)

Instructions:

1. In a jar or container with a lid, combine the rolled oats, almond milk, chia seeds, matcha powder, and maple syrup.
2. Stir well to combine.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, top with mixed berries before serving.

Nutritional Information (approximate):

• Calories: 350
• Protein: 15g
• Sodium: 170mg
• Fiber: 12g

7. Blackberry Smoothie

This blackberry smoothie has plenty of fresh berry flavor and sweetness from banana and honey. And with only 5 minutes from start to finish, it’s the perfect breakfast for busy mornings. If fresh blackberries aren’t available, feel free to use frozen in this easy and healthy smoothie.

Ingredients:

• 1 1/2 cups frozen blackberries
• 1/2 cup plain, non-fat Greek yogurt
• 1/2 frozen banana
• 1/4 cup unsweetened almond milk
• 1 tablespoon honey (optional)

Instructions:

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

Nutritional Information (approximate):

• Calories: 290
• Protein: 15g
• Sodium: 100mg
• Fiber: 13g

8. Black Beans, Rice & Fried Egg

Using leftover cooked brown rice is a great and easy way to get breakfast on the table fast. To keep things quick, we use canned beans and baby spinach, which don’t require any advance prep. A drizzle of low-sodium hot sauce brings everything together.

Ingredients:

• 1/2 cup cooked brown rice
• 1/2 cup canned, no-salt-added black beans, rinsed and drained
• 1 cup fresh spinach
• 1 large egg
• 1 teaspoon olive oil
• Low-sodium hot sauce to taste

Instructions:

1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the spinach and cook until just wilted, about 1-2 minutes.
3. Add the brown rice and black beans to the skillet and cook until heated through.
4. In a separate small non-stick skillet, cook the egg to your preference (fried or scrambled).
5. Serve the black bean and rice mixture in a bowl, topped with the cooked egg. Drizzle with low-sodium hot sauce if desired.

Nutritional Information (approximate):

• Calories: 350
• Protein: 18g
• Sodium: 100mg
• Fiber: 12g

9. Overnight Quinoa Pudding

This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and instead of refined sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal–just leave the mixture in the refrigerator overnight to firm up.

Ingredients:

• 1/2 cup cooked quinoa, cooled
• 1 cup plain, low-fat kefir
• 2 tablespoons chia seeds
• 1 tablespoon maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries for topping

Instructions:

1. In a jar or container with a lid, combine the cooked quinoa, kefir, chia seeds, maple syrup, and vanilla extract.
2. Stir well to combine.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, stir the pudding and top with mixed berries before serving.

Nutritional Information (approximate):

• Calories: 380
• Protein: 18g
• Sodium: 130mg
• Fiber: 11g

10. Savory Oatmeal with Egg and Avocado

For a savory twist on a breakfast classic, try this hearty oatmeal bowl. Topped with a perfectly cooked egg and creamy avocado, it’s a satisfying and protein-packed way to start your day.

Ingredients:

• 1/2 cup old-fashioned rolled oats
• 1 cup water or low-sodium vegetable broth
• 1 large egg
• 1/4 avocado, sliced
• 1 tablespoon chopped fresh cilantro
• Black pepper to taste

Instructions:

1. In a small saucepan, bring the water or vegetable broth to a boil. Stir in the oats, reduce the heat to low, and simmer for 5-7 minutes, or until the oats are cooked through and the liquid is absorbed.
2. While the oats are cooking, cook the egg to your liking (poached, fried, or soft-boiled).
3. Pour the cooked oatmeal into a bowl. Top with the cooked egg, sliced avocado, and fresh cilantro. Season with black pepper.

Nutritional Information (approximate):

• Calories: 350
• Protein: 16g
• Sodium: 100mg
• Fiber: 10g

11. Vanilla-Cranberry Overnight Oatmeal

Overnight oats can simplify your morning routine while still providing a hearty, nutritious breakfast. You can prepare this in a 2-cup mason jar or other to-go container if you usually transport your breakfast.

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1/4 cup plain, non-fat Greek yogurt
• 1 tablespoon chia seeds
• 1/4 cup dried cranberries, unsweetened
• 1/2 teaspoon vanilla extract

Instructions:

1. In a jar or container with a lid, combine the rolled oats, almond milk, Greek yogurt, chia seeds, dried cranberries, and vanilla extract.
2. Stir well to combine.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. Stir before serving. Add a splash of almond milk if the oatmeal is too thick.

Nutritional Information (approximate):

• Calories: 380
• Protein: 16g
• Sodium: 180mg
• Fiber: 11g

12. Air-Fryer French Toast Sticks

This air-fryer French toast recipe cuts the toast into strips that are crispy on the outside, tender on the inside and perfect for dipping into maple syrup or your favorite fruit compote. Using whole-wheat bread boosts the fiber content for a more satisfying breakfast.

Ingredients:

• 4 slices low-sodium, whole-wheat bread
• 2 large eggs
• 1/4 cup low-fat milk
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• For serving: Fresh berries and a small amount of pure maple syrup

Instructions:

1. Preheat the air fryer to 350°F (175°C).
2. Cut each slice of bread into three sticks.
3. In a shallow dish, whisk together the eggs, milk, vanilla extract, and cinnamon.
4. Dip each bread stick into the egg mixture, ensuring it is fully coated but not soggy.
5. Arrange the French toast sticks in a single layer in the air fryer basket. You may need to cook in batches.
6. Cook for 6-8 minutes, flipping halfway through, until golden brown and crispy.
7. Serve warm with fresh berries and a drizzle of maple syrup.

Nutritional Information (approximate):

• Calories: 350
• Protein: 18g
• Sodium: 300mg
• Fiber: 6g

13. 3-Ingredient Bell Pepper & Cheese Egg Cups

Requiring just three main ingredients—bell peppers, eggs and shredded cheese—these portable baked eggs are simple to assemble and perfect for meal prep. Store them in the fridge for up to 4 days to reheat on demand.

Ingredients:

• 2 large bell peppers, any color
• 8 large eggs
• 1/2 cup shredded, low-sodium cheese (like Swiss or Monterey Jack)
• Black pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Lightly grease a muffin tin.
2. Cut the bell peppers into 1/2-inch rings, removing the seeds and membranes. You should get about 4-5 rings per pepper.
3. Place one pepper ring into each muffin cup.
4. Crack one egg into the center of each pepper ring.
5. Sprinkle the cheese over the eggs and season with black pepper.
6. Bake for 15-20 minutes, or until the eggs are set to your liking.

Nutritional Information (approximate, per 2 egg cups):

• Calories: 280
• Protein: 20g
• Sodium: 250mg
• Fiber: 2g

14. 3-Ingredient Sausage & Potato Frittata Muffins

Made with just three main ingredients—precooked chicken breakfast sausage, frozen hash browns and eggs—these mini frittatas are quick to prep and perfect to make ahead for breakfasts all week. Look for frozen hash browns without added salt to keep sodium in check.

Ingredients:

• 8 ounces precooked, low-sodium chicken breakfast sausage, crumbled
• 2 cups frozen, no-salt-added shredded hash brown potatoes
• 8 large eggs
• Black pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Lightly grease a 12-cup muffin tin.
2. Divide the crumbled sausage and hash browns evenly among the muffin cups.
3. In a large bowl, whisk the eggs with black pepper. Pour the egg mixture over the sausage and potatoes in each muffin cup.
4. Bake for 20-25 minutes, or until the frittatas are set and lightly golden.

Nutritional Information (approximate, per 2 muffins):

• Calories: 320
• Protein: 22g
• Sodium: 400mg
• Fiber: 2g

15. Anti-Inflammatory Cherry-Spinach Smoothie

This healthy smoothie is not only delicious–it also boosts your daily dose of anti-inflammatory foods. It starts with a base of creamy gut-friendly kefir and includes cherries, which can lower the inflammatory marker C-reactive protein. Heart-healthy fats in avocado, almond butter and chia seeds deliver additional anti-inflammatory compounds to the body, while spinach offers a mix of antioxidants that sweep up harmful free radicals. Fresh ginger adds zing, plus a compound called gingerol, which preliminary studies suggest may improve inflammatory markers of heart disease if consumed daily.

Ingredients:

• 1 cup plain, low-fat kefir
• 1 cup frozen dark sweet cherries
• 1 cup fresh spinach
• 1/4 avocado
• 1 tablespoon unsalted almond butter
• 1 tablespoon chia seeds
• 1 teaspoon grated fresh ginger

Instructions:

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

Nutritional Information (approximate):

• Calories: 400
• Protein: 18g
• Sodium: 160mg
• Fiber: 14g

16. Acai Bowl

This homemade acai bowl recipe makes for a delicious breakfast any day of the week. Acai can be very tart, so blending it with banana, coconut water and mixed berries adds sweetness to help balance the flavors. Feel free to switch up the toppings depending on your preferences.

Ingredients:

• 1 (100g) packet unsweetened frozen acai puree
• 1/2 frozen banana
• 1/4 cup unsweetened coconut water
• 1/2 cup plain, non-fat Greek yogurt
• Toppings: 1/4 cup fresh mixed berries, 1 tablespoon unsalted chopped almonds, 1 tablespoon chia seeds

Instructions:

1. Break the frozen acai puree into smaller pieces and place it in a blender. Add the frozen banana, coconut water, and Greek yogurt.
2. Blend until smooth and thick, stopping to scrape down the sides as needed.
3. Pour the acai mixture into a bowl.
4. Top with fresh berries, almonds, and chia seeds.

Nutritional Information (approximate):

• Calories: 350
• Protein: 18g
• Sodium: 100mg
• Fiber: 13g

17. Breakfast Salad with Smoked Salmon & Poached Eggs

Get your daily quota of veg by swapping your a.m. oatmeal for a big bowl of greens. This gorgeous breakfast salad is a great way to start the day with a variety of ingredients, heart-healthy fats and proteins.

Ingredients:

• 2 cups mixed greens (spinach, arugula, etc.)
• 2 ounces smoked salmon
• 2 large poached eggs
• 1/4 cup sliced cucumber
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon lemon juice
• Black pepper to taste

Instructions:

1. In a large bowl, toss the mixed greens, cucumber, and cherry tomatoes with the olive oil and lemon juice.
2. Top the salad with the smoked salmon and poached eggs.
3. Season with black pepper to taste and serve immediately.

Nutritional Information (approximate):

• Calories: 380
• Protein: 25g
• Sodium: 400mg
• Fiber: 4g

1. Chipotle Chicken Quinoa Burrito Bowl

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 nutrition for a healthier lunch.

Ingredients:

• 4 oz boneless, skinless chicken breast, grilled and sliced
• 1/2 cup cooked quinoa
• 1/4 cup canned, no-salt-added black beans, rinsed
• 1/4 cup corn, fresh or frozen
• 1/2 cup chopped mixed vegetables (bell peppers, onions, tomatoes)
• 1 tablespoon chipotle sauce (low-sodium)
• 1/4 avocado, sliced
• Fresh cilantro for garnish

Instructions:

1. In a bowl, toss the grilled chicken with the chipotle sauce.
2. Assemble the burrito bowl by starting with a base of quinoa. Top with the chipotle chicken, black beans, corn, and mixed vegetables.
3. Garnish with sliced avocado and fresh cilantro.

Nutritional Information (approximate):

• Calories: 450
• Protein: 35g
• Sodium: 300mg
• Fiber: 12g

2. Sweet Potato, Kale & Chicken Salad with Peanut Dressing

These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving.

Ingredients:

• 4 oz cooked chicken breast, chopped
• 2 cups chopped kale
• 1/2 cup roasted sweet potato, cubed
• For the Peanut Dressing:
  • 2 tablespoons natural, unsalted peanut butter
  • 1 tablespoon low-sodium soy sauce or tamari
  • 1 tablespoon lime juice
  • 1 teaspoon honey or maple syrup
  • 2-3 tablespoons water to thin

Instructions:

1. In a small bowl, whisk together the peanut dressing ingredients until smooth.
2. In a large bowl, combine the chopped kale, roasted sweet potato, and cooked chicken.
3. Drizzle with the peanut dressing and toss to combine. Serve immediately.

Nutritional Information (approximate):

• Calories: 420
• Protein: 30g
• Sodium: 350mg
• Fiber: 8g

3. Chicken Shawarma with Yogurt Sauce

The key to cooking juicy chicken without a spit in this healthy recipe is high heat and dark meat. The yogurt in the marinade gives the chicken both its tender texture and its alluring char. More yogurt in the sauce, along with crunchy cucumbers and herbs, keeps the flavors bright.

Ingredients:

• 4 oz boneless, skinless chicken thighs, cut into bite-sized pieces
• 1/4 cup plain, non-fat Greek yogurt
• 1 teaspoon lemon juice
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1 whole-wheat pita bread
• For the Yogurt Sauce:
  • 1/4 cup plain, non-fat Greek yogurt
  • 1 tablespoon chopped fresh mint or dill
  • 1/4 cucumber, grated and squeezed dry

Instructions:

1. In a bowl, combine the chicken, 1/4 cup Greek yogurt, lemon juice, cumin, and paprika. Marinate for at least 30 minutes.
2. Heat a non-stick skillet over high heat. Cook the chicken until browned and cooked through.
3. While the chicken is cooking, prepare the yogurt sauce by combining all sauce ingredients in a small bowl.
4. Warm the pita bread and fill with the cooked chicken. Top with the yogurt sauce and serve.

Nutritional Information (approximate):

• Calories: 400
• Protein: 30g
• Sodium: 400mg
• Fiber: 5g

4. Vegan Superfood Grain Bowls

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

Ingredients:

• 1 cup cooked quinoa
• 1 cup baby kale
• 1/2 cup cooked beets, diced
• 1/2 cup chickpeas, rinsed
• 1/4 cup shelled edamame
• For the Dressing:
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 teaspoon maple syrup
  • 2-3 tablespoons water to thin

Instructions:

1. In a small bowl, whisk together the dressing ingredients until smooth.
2. In a large bowl, combine the quinoa, kale, beets, chickpeas, and edamame.
3. Drizzle with the dressing and toss to combine. Serve immediately.

Nutritional Information (approximate):

• Calories: 450
• Protein: 20g
• Sodium: 250mg
• Fiber: 15g

5. Smoked Salmon Salad Niçoise

This twist on a classic Niçoise salad uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives.

Ingredients:

• 3 oz smoked salmon
• 2 cups mixed greens
• 1/2 cup cooked green beans, chilled
• 1/4 cup cherry tomatoes, halved
• 1 hard-boiled egg, quartered
• For the Vinaigrette:
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • Black pepper to taste

Instructions:

1. In a small bowl, whisk together the vinaigrette ingredients.
2. On a large plate or in a bowl, arrange the mixed greens, green beans, and cherry tomatoes.
3. Top with the smoked salmon and hard-boiled egg.
4. Drizzle with the vinaigrette and serve immediately.

Nutritional Information (approximate):

• Calories: 380
• Protein: 25g
• Sodium: 450mg
• Fiber: 5g

6. Mason Jar Power Salad with Chickpeas & Tuna

This power salad will keep you fueled for hours, thanks to its high protein and fiber content. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.

Ingredients:

• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 1 cup chickpeas, rinsed
• 2 cups chopped kale
• 1/2 cup chopped carrots
• 1/2 cup chopped cucumber
• For the Dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • Black pepper to taste

Instructions:

1. In a small bowl, whisk together the dressing ingredients.
2. Pour the dressing into the bottom of a large mason jar.
3. Layer the remaining ingredients in the following order: chickpeas, carrots, cucumber, tuna, and kale.
4. Seal the jar and refrigerate for up to 4 days. To serve, shake the jar to distribute the dressing.

Nutritional Information (approximate):

• Calories: 450
• Protein: 30g
• Sodium: 200mg
• Fiber: 15g

7. Red Lentil Soup with Saffron

This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.

Ingredients:

• 1 cup red lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 teaspoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• Pinch of saffron threads
• Plain, non-fat Greek yogurt for garnish

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. Stir in the cumin and turmeric and cook for another minute until fragrant.
3. Add the lentils, vegetable broth, and saffron. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Use an immersion blender to partially blend the soup, leaving some texture. Alternatively, transfer half of the soup to a blender and blend until smooth, then return it to the pot.
5. Serve the soup warm, with a dollop of Greek yogurt.

**Nutritional Information (approximate, per 1.5 cup serving):

• Calories: 350
• Protein: 20g
• Sodium: 200mg
• Fiber: 18g

8. Chicken & Cucumber Pita Sandwiches with Yogurt Sauce

Cucumbers do double duty in this healthy Greek-inspired chicken pita recipe—they’re grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide cool crunch tucked into the pita. Serve these sandwiches for a healthy dinner or light lunch.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1 whole-wheat pita bread, halved
• 1/4 cup plain, non-fat Greek yogurt
• 1/4 cucumber, grated and squeezed dry
• 1/4 cup sliced cucumber
• 1/4 cup shredded lettuce
• 1 tablespoon chopped fresh dill

Instructions:

1. In a small bowl, combine the Greek yogurt, grated cucumber, and dill to make the yogurt sauce.
2. In another bowl, toss the shredded chicken with half of the yogurt sauce.
3. Stuff the pita halves with the chicken mixture, sliced cucumber, and shredded lettuce.
4. Serve with the remaining yogurt sauce on the side.

Nutritional Information (approximate):

• Calories: 380
• Protein: 30g
• Sodium: 350mg
• Fiber: 6g

9. Chicken & Cabbage Soup with Pesto

This one-pot chicken and cabbage soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer. This soup works well with leftover chicken—simply shred or chop cooked chicken and add it to the soup to reheat once the cabbage is tender.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 2 cups low-sodium chicken broth
• 1 cup shredded cabbage
• 1/2 cup canned, no-salt-added cannellini beans, rinsed
• 1 tablespoon pesto
• 1/4 cup chopped carrots
• 1/4 cup chopped celery

Instructions:

1. In a medium saucepan, bring the chicken broth to a simmer. Add the carrots and celery and cook for 5 minutes until slightly tender.
2. Add the shredded chicken, cabbage, and cannellini beans to the saucepan. Cook for another 5-7 minutes, or until the cabbage is tender.
3. Ladle the soup into a bowl and top with a spoonful of pesto.

Nutritional Information (approximate):

• Calories: 350
• Protein: 30g
• Sodium: 400mg
• Fiber: 8g

10. Chicken with Spinach & Tomato Orzo Salad

Baked chicken breasts cook in the oven while you mix together a Mediterranean-inspired salad—packed with veggies, whole-wheat orzo and an easy homemade vinaigrette—for a weekend-worthy dinner on the table in under an hour. The leftovers from this healthy 400-calorie meal make a delicious packable lunch for the next day.

Ingredients:

• 4 oz cooked chicken breast, sliced
• 1/2 cup cooked whole-wheat orzo
• 1 cup fresh spinach
• 1/2 cup cherry tomatoes, halved
• For the Vinaigrette:
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • Black pepper to taste

Instructions:

1. In a small bowl, whisk together the vinaigrette ingredients.
2. In a medium bowl, combine the cooked orzo, spinach, and cherry tomatoes.
3. Top the salad with the sliced chicken.
4. Drizzle with the vinaigrette and toss to combine just before serving.

Nutritional Information (approximate):

• Calories: 420
• Protein: 30g
• Sodium: 250mg
• Fiber: 7g

11. Avocado, Tomato & Chicken Sandwich

In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

Ingredients:

• 4 oz cooked chicken breast, sliced
• 2 slices low-sodium, whole-wheat bread
• 1/4 avocado, mashed
• 2 slices tomato
• 1/4 cup lettuce

Instructions:

1. Toast the bread slices lightly.
2. Spread the mashed avocado on one slice of bread.
3. Layer the chicken, tomato, and lettuce on top of the avocado.
4. Top with the second slice of bread.

Nutritional Information (approximate):

• Calories: 400
• Protein: 30g
• Sodium: 300mg
• Fiber: 8g

12. Creamy Pesto Chicken Salad with Greens

For a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.

Ingredients:

• 4 oz cooked chicken breast, chopped
• 1 tablespoon pesto
• 2 tablespoons plain, non-fat Greek yogurt
• 1 tablespoon chopped celery
• 2 cups mixed greens

Instructions:

1. In a medium bowl, combine the chopped chicken, pesto, Greek yogurt, and celery. Mix well.
2. Serve the chicken salad over a bed of mixed greens.

Nutritional Information (approximate):

• Calories: 350
• Protein: 30g
• Sodium: 300mg
• Fiber: 4g

13. Get Your Greens Wrap

This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.

Ingredients:

• 1 large whole-wheat tortilla
• 1/4 cup hummus (low-sodium)
• 1/2 cup mixed greens
• 1/4 cup shelled edamame
• 1/4 cup sliced cucumber
• 1/4 cup sprouts
• 1/4 avocado, sliced

Instructions:

1. Spread the hummus evenly over the tortilla.
2. Layer the mixed greens, edamame, cucumber, sprouts, and avocado on top of the hummus.
3. Roll up the tortilla tightly.

Nutritional Information (approximate):

• Calories: 400
• Protein: 18g
• Sodium: 350mg
• Fiber: 12g

14. The Best Tuna Salad Recipe for Sandwiches

The tuna salad in this easy recipe has crunch from the celery and apple, which also delivers a hint of sweetness. We use Greek-style yogurt in place of mayonnaise to bind everything together and to add a tangy, creamy finish.

Ingredients:

• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 1/4 cup plain, non-fat Greek yogurt
• 1/4 cup chopped celery
• 1/4 cup chopped apple
• 2 slices low-sodium, whole-wheat bread
• Lettuce for serving

Instructions:

1. In a medium bowl, combine the tuna, Greek yogurt, celery, and apple. Mix well.
2. Serve the tuna salad on whole-wheat bread with lettuce.

Nutritional Information (approximate):

• Calories: 380
• Protein: 30g
• Sodium: 250mg
• Fiber: 7g

15. Spicy Tuna Salad English Muffin Sandwich

This quick lunch idea has a delicious balance of flavors. A slightly spicy Sriracha-mayonnaise mixture adds heat to the tuna salad, while the quick-pickled cucumbers provide brightness. Be sure to toast the English muffin so the sandwich doesn’t get soggy.

Ingredients:

• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 2 tablespoons plain, non-fat Greek yogurt
• 1 teaspoon sriracha or other low-sodium hot sauce
• 1 whole-wheat English muffin, toasted
• 1/4 cup thinly sliced cucumber

Instructions:

1. In a medium bowl, combine the tuna, Greek yogurt, and sriracha. Mix well.
2. Serve the spicy tuna salad on the toasted English muffin, topped with sliced cucumber.

Nutritional Information (approximate):

• Calories: 350
• Protein: 28g
• Sodium: 350mg
• Fiber: 6g

16. Green Goddess Salad with Chickpeas

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

Ingredients:

• 1 cup chickpeas, rinsed
• 2 cups mixed greens
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled low-sodium Swiss cheese
• For the Green Goddess Dressing:
  • 1/2 avocado
  • 1/4 cup low-fat buttermilk
  • 1/4 cup fresh mixed herbs (parsley, chives, tarragon)
  • 1 tablespoon lemon juice

Instructions:

1. In a blender, combine all the dressing ingredients. Blend until smooth.
2. In a large bowl, combine the mixed greens, chickpeas, cucumber, and cherry tomatoes.
3. Top with the crumbled Swiss cheese.
4. Drizzle with the Green Goddess dressing and serve immediately.

Nutritional Information (approximate):

• Calories: 420
• Protein: 20g
• Sodium: 300mg
• Fiber: 15g

17. Chopped Cobb Salad

This single-serving recipe for Cobb salad swaps chicken in for bacon, which makes it a great source of protein for lunch. If you prefer another salad dressing, feel free to use that instead of our honey-mustard vinaigrette.

Ingredients:

• 4 oz cooked chicken breast, chopped
• 2 cups chopped romaine lettuce
• 1 hard-boiled egg, chopped
• 1/4 avocado, diced
• 1/4 cup cherry tomatoes, halved
• For the Honey-Mustard Vinaigrette:
  • 1 tablespoon olive oil
  • 1 tablespoon white wine vinegar
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon honey

Instructions:

1. In a small bowl, whisk together the vinaigrette ingredients.
2. In a large bowl, combine the chopped romaine lettuce, chicken, hard-boiled egg, avocado, and cherry tomatoes.
3. Drizzle with the vinaigrette and toss to combine. Serve immediately.

Nutritional Information (approximate):

• Calories: 450
• Protein: 35g
• Sodium: 300mg
• Fiber: 8g

1. Chicken Curry Stuffed Sweet Potatoes

Use convenience ingredients, like cooked chicken (leftover or purchased) and store-bought curry sauce to whip up these easy loaded baked potatoes. We call for cauliflower in this recipe, but feel free to sub in whatever veggies you have on hand for a quick and easy dinner. You can also swap the sweet potatoes for russets.

Ingredients:

• 2 medium sweet potatoes
• 1 cup cooked chicken, shredded
• 1/2 cup low-sodium curry sauce
• 1 cup cauliflower florets, steamed or roasted
• 2 tablespoons plain, non-fat Greek yogurt for topping

Instructions:

1. Preheat the oven to 400°F (200°C). Pierce the sweet potatoes several times with a fork and bake for 45-60 minutes, or until tender.
2. While the sweet potatoes are baking, combine the shredded chicken and curry sauce in a small saucepan. Heat over medium-low heat until warmed through.
3. Once the sweet potatoes are cooked, split them open lengthwise and fluff the insides with a fork.
4. Top each sweet potato with the chicken curry mixture, steamed cauliflower, and a dollop of Greek yogurt.

Nutritional Information (approximate):

• Calories: 450
• Protein: 30g
• Sodium: 400mg
• Fiber: 12g

2. Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it’s all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It’s a complete meal with easy cleanup!

Ingredients:

• 1 lb baby potatoes, halved
• 1 tablespoon olive oil
• 2 bell peppers (any color), sliced
• 4 (4-ounce) salmon fillets
• 1 tablespoon chili powder
• 1 teaspoon lime zest
• 2 tablespoons lime juice
• Chopped fresh cilantro for garnish

Instructions:

1. Preheat oven to 425°F (220°C). On a large baking sheet, toss the potatoes with half of the olive oil and a pinch of black pepper. Roast for 15 minutes.
2. Add the bell peppers to the baking sheet and toss with the remaining olive oil. Roast for another 10 minutes.
3. In a small bowl, combine the chili powder and lime zest. Rub the mixture all over the salmon fillets.
4. Place the salmon on the baking sheet with the potatoes and peppers. Roast for 8-10 minutes, or until the salmon is cooked through.
5. Drizzle with lime juice and garnish with cilantro before serving.

Nutritional Information (approximate, per serving):

• Calories: 480
• Protein: 35g
• Sodium: 250mg
• Fiber: 8g

3. Chickpea Pasta with Mushrooms & Kale

Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying. Using chickpea pasta boosts the protein content significantly.

Ingredients:

• 8 oz chickpea pasta
• 1 tablespoon olive oil
• 8 oz mushrooms, sliced
• 4 cups chopped kale
• 2 cloves garlic, minced
• 1/4 cup low-sodium vegetable broth
• 2 tablespoons grated Parmesan cheese
• Red pepper flakes to taste (optional)

Instructions:

1. Cook the chickpea pasta according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat. Add the mushrooms and cook until browned, about 5-7 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Add the kale and vegetable broth to the skillet. Cook, stirring occasionally, until the kale is wilted.
5. Stir in the cooked pasta and Parmesan cheese. Season with red pepper flakes, if desired.

Nutritional Information (approximate, per serving of 2):

• Calories: 450
• Protein: 25g
• Sodium: 200mg
• Fiber: 15g

4. 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa

A honey-and-chipotle glaze gives this roasted salmon a sweet and spicy kick. If you have time, consider grilling or broiling the corn for a few minutes for additional flavor. Short on time? Thawed frozen corn can be used in place of fresh.

Ingredients:

• 1 lb salmon fillet, cut into 4 portions
• 1 tablespoon honey
• 1 teaspoon chipotle powder
• 8 small corn tortillas, warmed
• For the Salsa:
  • 1 cup corn (fresh or frozen, thawed)
  • 1 red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon lime juice

Instructions:

1. Preheat oven to 400°F (200°C). Place the salmon on a baking sheet lined with parchment paper.
2. In a small bowl, mix together the honey and chipotle powder. Brush the mixture over the salmon fillets.
3. Roast for 12-15 minutes, or until the salmon is cooked through.
4. While the salmon is roasting, prepare the salsa by combining all salsa ingredients in a medium bowl.
5. Flake the cooked salmon into large pieces. Serve the salmon in the warmed tortillas, topped with the corn and pepper salsa.

Nutritional Information (approximate, per 2 tacos):

• Calories: 480
• Protein: 30g
• Sodium: 250mg
• Fiber: 9g

5. Pasta, Tuna & Roasted Pepper Salad

The secret to this delicious pasta salad is a creamy low-fat dressing made with bottled roasted red peppers. If you have cooked chicken on hand, you can substitute it for the tuna.

Ingredients:

• 6 oz whole-wheat pasta
• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 1 jar (12 ounces) roasted red peppers, drained and chopped
• 1/2 cup plain, non-fat Greek yogurt
• 2 tablespoons chopped fresh basil
• 1/4 cup chopped red onion

Instructions:

1. Cook the pasta according to package directions. Drain and rinse with cold water.
2. In a large bowl, combine the cooked pasta, tuna, roasted red peppers, and red onion.
3. In a small bowl, whisk together the Greek yogurt and basil. Pour the dressing over the pasta salad and toss to combine.
4. Serve chilled or at room temperature.

Nutritional Information (approximate, per serving of 2):

• Calories: 450
• Protein: 30g
• Sodium: 200mg
• Fiber: 10g

6. Salmon Power Bowl

Crush your day with this salmon power bowl! Here, you’ll get protein and a healthy dose of omega-3s from salmon, antioxidants from shredded cabbage, and plenty of fiber from farro. Cumin and coriander flavor the salmon, while a fresh herb dressing coats the veggies.

Ingredients:

• 4 oz salmon fillet
• 1/2 cup cooked farro
• 1 cup shredded cabbage
• 1/2 cup shredded carrots
• For the Dressing:
  • 2 tablespoons plain, non-fat Greek yogurt
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon lemon juice
  • 1 teaspoon olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Season the salmon with a pinch of cumin, coriander, and black pepper. Bake for 12-15 minutes, or until cooked through.
2. While the salmon is baking, prepare the dressing by whisking together the Greek yogurt, dill, lemon juice, and olive oil.
3. In a bowl, combine the cooked farro, shredded cabbage, and shredded carrots.
4. Flake the cooked salmon and add it to the bowl.
5. Drizzle with the dressing and toss to combine.

Nutritional Information (approximate):

• Calories: 480
• Protein: 35g
• Sodium: 250mg
• Fiber: 12g

7. Lemon-Garlic Steak & Green Beans

For a steak that’s deliciously tender, flavorful and not too fatty, we reach for strip (also known as New York strip or shell steak). It has less than half the saturated fat of a rib-eye but is more tender than leaner sirloin. Here, we cook green beans in the same pan used to sear the spiced steak. All those delicious drippings add richness to the beans—plus there’s one less pan to wash!

Ingredients:

• 1 (8-ounce) New York strip steak, trimmed
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• 8 oz green beans, trimmed
• 2 cloves garlic, minced
• 1 tablespoon lemon juice

Instructions:

1. Season the steak with the garlic powder and pepper.
2. Heat the olive oil in a large skillet over medium-high heat. Add the steak and cook for 3-5 minutes per side for medium-rare.
3. Transfer the steak to a cutting board and let it rest for 5 minutes before slicing.
4. Add the green beans and minced garlic to the same skillet. Cook, stirring often, until the green beans are tender-crisp, about 5-7 minutes.
5. Stir in the lemon juice.
6. Serve the sliced steak with the green beans.

Nutritional Information (approximate, per serving of 2):

• Calories: 420
• Protein: 30g
• Sodium: 150mg
• Fiber: 5g

8. Lemon-Garlic Pasta with Salmon

Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don’t forget to reserve some pasta water—its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.

Ingredients:

• 6 oz whole-wheat spaghetti
• 4 oz cooked salmon, flaked
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/4 cup low-sodium chicken or vegetable broth
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley

Instructions:

1. Cook the spaghetti according to package directions. Reserve 1/4 cup of the pasta water before draining.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute.
3. Add the broth and lemon juice to the skillet and bring to a simmer.
4. Stir in the cooked spaghetti, flaked salmon, and parsley. Toss to combine, adding the reserved pasta water as needed to create a sauce.

Nutritional Information (approximate, per serving of 2):

• Calories: 450
• Protein: 30g
• Sodium: 150mg
• Fiber: 8g

9. Penne with Tuna & Sun-Dried Tomatoes

Need a quick pasta dish that’s flavorful and colorful? This penne pasta dinner-for-two combines leeks, baby spinach, tuna and sun-dried tomatoes–and it’s ready in just 20 minutes!

Ingredients:

• 6 oz whole-wheat penne
• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 1/2 cup sun-dried tomatoes (not packed in oil), chopped
• 1 leek, white and light green parts only, thinly sliced
• 2 cups baby spinach
• 1 tablespoon olive oil
• 2 cloves garlic, minced

Instructions:

1. Cook the penne according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the leek and cook until softened, about 5 minutes.
3. Add the garlic and sun-dried tomatoes and cook for another minute until fragrant.
4. Stir in the spinach and cook until wilted.
5. Add the cooked penne and tuna to the skillet. Toss to combine and heat through.

Nutritional Information (approximate, per serving of 2):

• Calories: 480
• Protein: 30g
• Sodium: 200mg
• Fiber: 12g

10. Gochujang-Glazed Salmon with Garlic Spinach

Gochujang, a Korean red chile paste, and honey give this salmon a little bit of sweetness and a whole lot of spice.

Ingredients:

• 4 (4-ounce) salmon fillets
• 2 tablespoons gochujang (Korean chili paste, low-sodium if possible)
• 1 tablespoon honey
• 1 tablespoon low-sodium soy sauce or tamari
• 1 tablespoon olive oil
• 4 cups baby spinach
• 2 cloves garlic, minced

Instructions:

1. Preheat broiler. Line a baking sheet with foil.
2. In a small bowl, whisk together the gochujang, honey, and soy sauce.
3. Place the salmon on the prepared baking sheet and brush with the gochujang glaze.
4. Broil for 6-8 minutes, or until the salmon is cooked through and lightly caramelized.
5. While the salmon is broiling, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute.
6. Add the spinach and cook until wilted.
7. Serve the salmon with the garlic spinach.

Nutritional Information (approximate, per serving):

• Calories: 400
• Protein: 35g
• Sodium: 400mg
• Fiber: 4g

11. Farfalle with Tuna, Lemon and Fennel

This warm, flaked tuna and lemon pasta recipe is ready in 30 minutes.

Ingredients:

• 6 oz whole-wheat farfalle
• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 1 fennel bulb, thinly sliced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/4 cup low-sodium chicken or vegetable broth
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley

Instructions:

1. Cook the farfalle according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the fennel and cook until softened, about 5-7 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the broth and lemon juice. Bring to a simmer.
5. Add the cooked farfalle, tuna, and parsley to the skillet. Toss to combine and heat through.

Nutritional Information (approximate, per serving of 2):

• Calories: 460
• Protein: 30g
• Sodium: 200mg
• Fiber: 10g

12. Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette

This grilled salmon recipe paired with grilled vegetables and a charred lemon-garlic vinaigrette captures the flavor of summer with smoky flavor from the grill. Asparagus and zucchini are quick and easy to grill and pair nicely with the salmon.

Ingredients:

• 4 (4-ounce) salmon fillets
• 1 lb asparagus, trimmed
• 2 medium zucchini, sliced lengthwise
• 1 tablespoon olive oil
• For the Vinaigrette:
  • 1 lemon, halved
  • 2 cloves garlic
  • 2 tablespoons olive oil
  • 1 tablespoon white wine vinegar

Instructions:

1. Preheat grill to medium-high. Grill the lemon halves and garlic cloves until charred, about 5 minutes.
2. Toss the asparagus and zucchini with 1 tablespoon of olive oil and grill for 5-7 minutes, or until tender-crisp.
3. Season the salmon with black pepper and grill for 4-6 minutes per side, or until cooked through.
4. To make the vinaigrette, squeeze the juice from the charred lemon into a small bowl. Mince the charred garlic and add it to the bowl along with the 2 tablespoons of olive oil and vinegar. Whisk to combine.
5. Serve the grilled salmon and vegetables drizzled with the vinaigrette.

Nutritional Information (approximate, per serving):

• Calories: 450
• Protein: 35g
• Sodium: 200mg
• Fiber: 7g

13. 3-Ingredient Farro Bowl with Rotisserie Chicken

To make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that’s ready in minutes.

Ingredients:

• 1 cup cooked farro
• 4 oz rotisserie chicken, shredded
• 2 cups salad kit (with greens, vegetables, and a light vinaigrette)

Instructions:

1. Prepare the salad kit according to package directions, using only half of the dressing to control sodium.
2. In a large bowl, combine the prepared salad with the cooked farro and shredded rotisserie chicken.
3. Toss to combine and serve immediately.

Nutritional Information (approximate):

• Calories: 450
• Protein: 30g
• Sodium: 400mg
• Fiber: 10g

14. Spicy Shrimp, Vegetable & Couscous Bowls

We like the chewy bite and large size of pearl couscous (sometimes labeled Israeli couscous) for the base of these bowls.

Ingredients:

• 1 cup whole-wheat pearl couscous
• 1 lb large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 teaspoon smoked paprika
• 1/2 teaspoon red pepper flakes (or to taste)
• 2 tablespoons chopped fresh cilantro

Instructions:

1. Cook the couscous according to package directions. Fluff with a fork and set aside.
2. While the couscous is cooking, heat the olive oil in a large skillet over medium-high heat. Add the bell pepper and zucchini and cook until tender-crisp, about 5-7 minutes.
3. Add the shrimp, smoked paprika, and red pepper flakes to the skillet. Cook, stirring occasionally, until the shrimp are pink and cooked through, about 3-4 minutes.
4. Divide the couscous among four bowls. Top with the shrimp and vegetable mixture and garnish with cilantro.

Nutritional Information (approximate, per serving):

• Calories: 420
• Protein: 30g
• Sodium: 350mg
• Fiber: 9g

15. Spicy Orange Beef & Broccoli Stir-Fry

With fresh broccoli, ginger, red bell peppers and plenty of fresh citrus, this healthy beef stir-fry is sure to become a favorite. And it’s ready in 30 minutes, making it the perfect healthy weeknight dinner. Serve with brown rice.

Ingredients:

• 8 oz sirloin steak, thinly sliced
• 1 tablespoon low-sodium soy sauce or tamari
• 1 tablespoon orange juice
• 1 teaspoon cornstarch
• 1 tablespoon olive oil
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 1/4 cup low-sodium beef broth

Instructions:

1. In a medium bowl, toss the steak with the soy sauce, orange juice, and cornstarch. Let it marinate for 10 minutes.
2. Heat the olive oil in a large skillet or wok over medium-high heat. Add the steak and cook until browned. Remove the steak from the skillet and set aside.
3. Add the broccoli and bell pepper to the skillet and stir-fry for 3-4 minutes, until tender-crisp.
4. Stir in the ginger and garlic and cook for another minute until fragrant.
5. Return the steak to the skillet and add the beef broth. Bring to a simmer and cook for 1-2 minutes, until the sauce has thickened slightly.

Nutritional Information (approximate, per serving of 2):

• Calories: 450
• Protein: 30g
• Sodium: 350mg
• Fiber: 7g

16. Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

Ingredients:

• 4 oz salmon fillet, baked or grilled
• 2 cups chopped kale
• 1/2 cup chopped broccoli
• 1/2 cup shredded carrots
• For the Creamy Garlic Dressing:
  • 1/4 cup plain, non-fat Greek yogurt
  • 1 clove garlic, minced
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh dill

Instructions:

1. In a small bowl, whisk together the dressing ingredients.
2. In a large bowl, combine the kale, broccoli, and carrots.
3. Flake the cooked salmon and add it to the salad.
4. Drizzle with the creamy garlic dressing and toss to combine.

Nutritional Information (approximate):

• Calories: 420
• Protein: 35g
• Sodium: 250mg
• Fiber: 8g

17. White Bean & Veggie Salad

This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

Ingredients:

• 1 can (15 ounces) no-salt-added cannellini beans, rinsed
• 1 cup cherry tomatoes, halved
• 1 cup chopped cucumber
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 1 avocado, diced
• For the Vinaigrette:
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard

Instructions:

1. In a large bowl, combine the cannellini beans, cherry tomatoes, cucumber, red onion, and parsley.
2. In a small bowl, whisk together the vinaigrette ingredients.
3. Gently fold in the diced avocado into the bean and vegetable mixture.
4. Drizzle with the vinaigrette and toss gently to combine.

Nutritional Information (approximate, per serving of 2):

• Calories: 400
• Protein: 18g
• Sodium: 150mg
• Fiber: 15g

Conclusion

This collection of 51 high-protein, low-sodium recipes provides a comprehensive resource for anyone looking to adopt a heart-healthy diet for managing high blood pressure. With a wide variety of delicious and easy-to-prepare meals for breakfast, lunch, and dinner, this guide demonstrates that healthy eating can be both enjoyable and sustainable. By incorporating these recipes into your daily routine, you can take a significant step towards better cardiovascular health and overall well-being.

References

[1] Mayo Clinic. “DASH diet: Healthy eating to lower your blood pressure.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456