21 Heart-Healthy High-Protein Lunches in 3 Steps or Less
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Reviewed by Dietitian Jessica Ball, M.S., RD
Simplify lunchtime with these easy recipes that are ready in three easy steps or less. With at least 15 grams of protein per serving, these dishes help you feel more full and energized for longer. Plus, each of these recipes are made low in saturated fat and sodium to help support a strong and healthy heart. Recipes like our Teriyaki Chicken Skillet Casserole with Broccoli and our Spicy Shrimp, Vegetable & Couscous Bowls are quick, tasty and packed with vibrant colors and delicious ingredients.
Honey Mustard Salmon with Mango Quinoa
In this 30-minute dinner recipe, grilled, honey mustard-coated salmon is served with a tasty grain salad made with quinoa, mango, jalapeño and almonds.
Teriyaki Chicken Skillet Casserole with Broccoli
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Whip up this quick and easy teriyaki chicken casserole in just one skillet—it’s the perfect go-to recipe for hectic weeknights that’s sure to satisfy a crowd. It’s ideal for making use of any leftover chicken and rice you have on hand. If you’re short on leftovers, a rotisserie chicken paired with a package of microwaveable brown rice is a good substitute.
Rainbow Grain Bowl with Cashew Sauce
This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.
Spinach & Fried Egg Grain Bowls
Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty breakfast bowl recipe. The fiber-rich grain freezes very well, so cook up a batch to stash away for salads, bowls and more. Topped with spinach, peanuts and an egg, these bowls make for a satisfying breakfast. Sprinkle with crushed red pepper for extra heat.
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.
Quick Beef & Barley Soup
Quick-cooking barley and sirloin helps get this beef-and-barley soup on the table in a snap—and it doubles easily. Serve with crusty bread and a glass of malbec.
Spicy Salmon Sushi Roll-Ups
These sushi roll-ups are filled with spicy salmon, crunchy carrot, cucumbers and creamy avocado. You can also serve these up as bowls and chop up the nori to sprinkle on top.
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.
Meal-Prep Curried Chicken Bowls
Curry doesn't have to take hours to prepare. With the help of our sheet-pan meal-prep chicken (see associated recipe) and some cooked whole grains, you can make these meal-prep bowls in just a few minutes! Keep them in the fridge for an easy dinner on a busy weeknight or for healthy grab-and-go lunches throughout the week.
Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
Fish Tacos with Preserved Grapefruit Salsa
Tart preserved grapefruit and fresh grapefruit segments combine with avocado to make a complex salsa that pairs nicely with fish.
Chicken Macaroni Salad
This crowd-pleasing chicken macaroni salad is chock-full of crisp fresh veggies. Mayo and Greek yogurt meld together to create a smooth and creamy dressing. The peas add a pop of sweetness and balance to this easy salad that's perfect for barbecues and potlucks.
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.
Mediterranean Chicken Salad
The next time you grill or broil chicken breasts, cook some extra pieces to use in this salad. Or if you prefer, pick up some packaged cooked chicken breast strips or cubes at the grocery store.
Cherry Chicken Lettuce Wraps
This chicken salad is made with a blend of light mayonnaise and fat-free Greek yogurt. Served on butterhead lettuce leaves instead of bread, and topped with sweet cherries and crunchy almonds, this recipe is a great choice for a light lunch.
Provençal Baked Fish with Roasted Potatoes & Mushrooms
This easy healthy meal—which requires just 15 minutes of active time—is typical of southern France. You can use halibut, grouper or cod for this simple Mediterranean baked fish recipe, so just choose what looks best at your market. Look for herbes de Provence, an aromatic spice blend, at most grocery stores.
3-Ingredient Chicken Tabbouleh Bowls
This almost-instant grain bowl makes the most of the prepared-foods section at your grocery store. Toss together a ready-made salad with proteins for a healthy, quick dinner.
Instant Pot Split Pea & Ham Soup Freezer Pack
Prep and freeze all the ingredients for this homey classic ahead of time, and it will be ready to cook and serve any night of the week--no lengthy simmering needed, thanks to the multicooker. Freezing the ingredients in a round container creates the perfect fit for an easy transfer into your pressure cooker without having to thaw first.
Low-Carb Cauliflower Fried Rice with Shrimp
This fried rice variation uses riced cauliflower instead of traditional rice to lower the calories and carbs. You can adjust the amount of chile-garlic sauce according to taste.
Kale Turkey Wraps
Using kale leaves instead of bread to wrap your filling makes this healthy turkey lunch recipe low-calorie. If you can't find lacinato, also known as Tuscan kale, try cabbage for your wrap.
Chicken & White Bean Soup
Rotisserie chickens can really relieve the dinner-rush pressure—especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.
EatingWell.com, March 2024
Read the original article on Eating Well.
