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Protein might not be the first nutrient that comes to mind when discussing heart health, but it plays an important role in keeping one of your body’s hardest-working muscles strong. And these lunches offer at least 15 grams per serving from some of the best, heart healthy proteins like beans, chicken, fish, legumes and whole grains to help support muscle repair and keep you full for longer. Plus, each dish is low in sodium and saturated fat to align with an overall heart-healthy eating pattern. Recipes like our Sweet Potato, Kale & Chicken Salad with Peanut Dressing and Chicken Shawarma with Yogurt Sauce are super nourishing and—dare we say—knock-your-socks-off delicious!
01 of 18
Savory Oatmeal Grain Bowl
Savory oats are an underrated way to enjoy the whole grain—the toppings are endless! Here, we top the oats with a bright roasted red pepper-olive mixture and a poached egg for richness.
02 of 18
Chicken & Sweet Potato Wrap
These hearty wraps are filled with roasted sweet potatoes, chicken and mashed avocado. Using a rotisserie chicken saves time, but any leftover cooked chicken will work well.
03 of 18
High-Protein Butternut Squash & Lentil Soup
This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy Greek yogurt and a sprinkle of fresh parsley finish each bowl.
04 of 18
Chickpea-Tuna Salad Lettuce Wraps
Mashed chickpeas add creamy texture and extra protein, while Greek yogurt gives this tuna salad a light, creamy base. Wrapped in crisp butter lettuce instead of bread, it’s a satisfying, high-protein dish that’s perfect for meal prep.
05 of 18
Marry Me White Bean Salad
This Marry Me White Bean Salad is a bright, flavor-packed dish that’s hard not to fall for. Tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite.
06 of 18
High-Protein Orange-Mango Smoothie
This high-protein smoothie is a bright and refreshing drink that combines the tangy sweetness of fresh orange juice with the tropical richness of mangoes. A scoop of protein powder and Greek-style yogurt make this smoothie ultra-satisfying.
07 of 18
Lemony Orzo & Tuna Salad with Broccoli
This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite.
08 of 18
Swamp Soup
This swamp soup gets its vibrant green color from spinach and parsley. Fiber-rich white beans, shredded chicken and brown rice add a satisfying texture. A sprinkle of fried garlic and crushed red pepper provide savory crunch and gentle heat to each spoonful.
09 of 18
Bang Bang Chicken Salad
This bang bang chicken salad is a delicious dish that combines tender chicken with crisp chopped bell pepper, carrots and scallions. The star of the salad is the creamy, sweet-and-spicy bang bang sauce, made with mayonnaise, sweet chili sauce and a hint of Sriracha for heat.
10 of 18
Ginger-Soy Zucchini Noodles with Shrimp
Thinly sliced zucchini offers a crisp and refreshing noodle swap, while the sauce (made with ginger, soy and lime juice) adds bold and bright flavors. Precooked shrimp make this meal fast and convenient—just toss everything together and serve!
11 of 18
No-Chicken Salad Sandwich
This no-chicken salad sandwich, made with chickpeas, is a delicious plant-based alternative to the classic chicken salad. Mashing the chickpeas creates a creamy texture that blends seamlessly with Greek-style yogurt, celery, pecans and grapes for flavor and crunch.
12 of 18
Raspberry-Peach Chia Seed Smoothie
This creamy raspberry-peach chia seed smoothie is delicious and refreshing. The natural sweetness of frozen peaches combined with dates and the tangy brightness of raspberries make every sip satisfying.
13 of 18
High-Protein Pasta with Peas
This one-pot pasta is packed with plant-based protein and a healthy dose of fiber. Chickpea pasta is cooked with vibrant green peas and tossed with fragrant basil and a rich pesto sauce for fresh flavor in every bite. Nutty toasted pine nuts provide the perfect crunch, adding depth and texture.
14 of 18
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
White beans bring plant-based protein and fiber to this no-cook salad. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.
15 of 18
One-Pot High-Protein Chicken, Cabbage & White Bean Soup
This one-pot soup is bright and flavorful, thanks to a splash of lemon and a dollop of basil pesto stirred in at the end. Easy enough for weeknights and even better as leftovers, it's simple yet still delicious.
16 of 18
Watermelon-Peach Smoothie
This watermelon-peach smoothie is a refreshing drink that’s perfect for warm days. Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar.
17 of 18
Cottage Cheese–Berry Bowl
This no-sugar-added berry bowl highlights the natural sweetness of thawed mixed berries, with a hint of vanilla for extra flavor. Add the cereal just before serving so it stays crunchy.
18 of 18
Chicken Fajita Soup
This dish combines the vibrant, smoky flavors of traditional fajitas with the comforting warmth of a soup. Kick up the heat by adding a chopped jalapeño to the veggie mixture. Swap out the rotisserie chicken for another protein like leftover steak, or make it vegetarian by using no-chicken broth and subbing tofu.
Original Source:
https://www.eatingwell.com/high-protein-lunch-recipes-to-support-heart-health-11921952