21 Heart-Healthy High-Protein Lunches in 3 Steps or Less

By

Updated on March 18, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

a recipe photo of the Teriyaki Chicken Casserole with Broccoli — Photo:
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

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.

01 of 21

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.

02 of 21

Teriyaki Chicken Skillet Casserole with Broccoli

a recipe photo of the Teriyaki Chicken 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.

03 of 21

Rainbow Grain Bowl with Cashew Sauce

Rainbow Grain Bowl with Cashew Tahini 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.

04 of 21

Spinach & Fried Egg Grain Bowls

a recipe photo of the Wilted Spinach and Fried Egg Wheat Berry Bowl — Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn

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.

05 of 21

Spicy Shrimp, Vegetable & Couscous Bowls

Spicy Shrimp, Vegetable & Couscous Bowls — Jacob Fox

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

06 of 21

Quick Beef & Barley Soup

quick beef barley soup on a surface

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.

07 of 21

Spicy Salmon Sushi Roll-Ups

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.

08 of 21

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.

09 of 21

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.

10 of 21

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.

11 of 21

Fish Tacos with Preserved Grapefruit Salsa

Fish Tacos with Preserved Grapefruit Salsa — Leigh Beisch

Tart preserved grapefruit and fresh grapefruit segments combine with avocado to make a complex salsa that pairs nicely with fish.

12 of 21

Chicken Macaroni Salad

Chicken Macaroni Salad — Photographer: Victor Protasio, Food Stylist: Karen Rankin

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.

13 of 21

3-Ingredient Farro Bowl with Rotisserie Chicken

3-Ingredient Mediterranean Farro Bowl — Carolyn Hodges

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.

14 of 21

Mediterranean Chicken Salad

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.

15 of 21

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.

16 of 21

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.

17 of 21

3-Ingredient Chicken Tabbouleh Bowls

3-ingredient chicken tabbouleh bowls — Photo by: Carolyn A. Hodges, R.D.

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.

18 of 21

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.

19 of 21

Low-Carb Cauliflower Fried Rice with Shrimp

Low-Carb Cauliflower Fried Rice with Shrimp — Jacob Fox

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.

20 of 21

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.

21 of 21

Chicken & White Bean Soup

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

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