Healthy Recipes Nutrient-Focused Diets High-Protein Recipes High-Protein Lunch Recipes 22 Heart-Healthy, High-Protein Lunches to Make Forever By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Updated on July 31, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close Photo: Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn Make your daily lunch break even better with these delicious recipes! These dishes are low in saturated fat and sodium to support a healthy heart, and they also have at least 15 grams of protein per serving to help keep you fueled and satisfied. These recipes have impressed our readers and earned 4- and 5-star ratings, so we think you’ll love them too. Options like our Creamy Pesto Chicken Salad with Greens and Spinach & Fried Egg Grain Bowls are a tasty lunch that’ll help you beat the midday slump. 01 of 22 Avocado, Tomato & Chicken Sandwich In this healthy chicken sandwich, the avocado is mashed to create a healthy creamy spread. View Recipe 02 of 22 Creamy Pesto Chicken Salad with Greens For a healthy variation on creamy chicken salad, we've replaced half the mayonnaise with basil pesto. Serve it over greens or make it into a sandwich for a healthy lunch. View Recipe 03 of 22 Spinach & Fried Egg Grain Bowls 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 grain bowl. Topped with spinach, peanuts and an egg, these bowls make for a satisfying meal. Sprinkle with crushed red pepper for extra heat. View Recipe 04 of 22 Crispy Salmon Rice Bowl Ali Redmond Tender pieces of salmon get a sweet and crispy coating thanks to sweet and savory teriyaki glaze in this salmon rice bowl. View Recipe 05 of 22 Chickpea & Quinoa Grain Bowl Robby Lozano It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies! View Recipe 06 of 22 Spicy Salmon Sushi Roll-Ups Diana Chistruga 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. View Recipe 07 of 22 Black Bean-Queso Wraps These easy wraps are filled with black beans, corn, red pepper and creamy queso. They cook up quickly in a panini press. View Recipe 08 of 22 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. For a delicious vegan option, swap in roasted tofu for the chicken breast. View Recipe 09 of 22 Cabbage, Tofu & Edamame Salad Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette. View Recipe 10 of 22 Veggie Wrap with Cilantro Hummus These healthy multigrain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time-saver, the hummus can be prepared up to 3 days ahead, and chilled until you're ready to make the wraps. View Recipe 11 of 22 Couscous & Chickpea Salad Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh. View Recipe 12 of 22 Grilled Marinated Flank Steak Salad Grilled flank steak is served over salad greens with sweet corn, peppers and tomatoes, and topped with a fresh cilantro dressing. View Recipe 13 of 22 Chipotle Chicken & Vegetable Soup This healthy chicken and vegetable soup is perfect for when you're in the mood for comfort food. The small amount of chipotle peppers in adobo sauce gives it a mild spice level. For a spicier soup, stir in up to 2 tablespoons chipotle peppers. View Recipe 14 of 22 Chicken, Quinoa & Veggie Bowl With a whopping 19 grams of protein, this one-dish meal will keep you feeling full and satisfied for hours. View Recipe 15 of 22 Avocado & Shrimp Chopped Salad The smoky flavors of grilled shrimp and corn in this healthy chopped salad are a tasty match for the creamy cilantro dressing. View Recipe 16 of 22 Chimichurri Noodle Bowls We're mixing whole-grain spaghetti with zucchini noodles to add volume and save calories in these simple, flavor-packed meal-prep bowls topped with a bright and herby chimichurri sauce. View Recipe 17 of 22 Italian-Herbed Chicken and Mozzarella Melts Chicken thighs are slowly cooked with Italian-style sauce and herbs, then served on crusty bread slices with olives and two savory cheeses. View Recipe 18 of 22 Spicy Slaw Bowls with Shrimp & Edamame The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon. View Recipe 19 of 22 Chicken Avocado BLT Wrap Who doesn't love a BLT? In this Mexican-inspired version, we've added chicken and avocado and wrapped it in a tortilla, making it easy to eat. View Recipe 20 of 22 Turkey & Bean Burritos These tasty turkey and bean burritos are the perfect choice for a quick lunch. Shredded lettuce and Cheddar cheese are wrapped up in warm whole-wheat tortillas with cooked turkey, salsa and beans—yum! View Recipe 21 of 22 Roasted Tofu & Peanut Noodle Salad Top this vegetarian noodle salad, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein. View Recipe 22 of 22 Banana-Cocoa Soy Smoothie With plenty of protein from both tofu and soymilk, this banana-split–inspired breakfast smoothie will keep you satisfied until dinner. View Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit