15+ 30-Minute High-Protein Heart Healthy Lunch Recipes

Thirty minutes is all you’ll need for these appetizing lunches! They are all high in protein, with each serving containing at least 15 grams. Packed with nourishing ingredients like legumes, vegetables and whole grains, they are great choices for those looking to support their heart health while being mindful of their sodium and saturated fat intake. With options like Stuffed Sweet Potato with Hummus Dressing and Green Goddess Salad with Chickpeas, there’s no shortage of lunch inspiration to help you meet your health goals.

Stuffed Sweet Potato with Hummus Dressing

Ali Redmond

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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.

Lemon Shrimp & Orzo Salad

Consider making a double batch of this easy pasta salad—it’s delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you’d like.

Beef & Bean Sloppy Joes

This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar

Southwest Black-Bean Pasta Salad Bowls

In this Southwestern-style pasta salad, we’re using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving, paired with seasoned chicken strips and a flavorful corn salad.

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Spicy Slaw Bowls with Shrimp & Edamame

The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.

Kale & Chickpea Grain Bowls

Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster

This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion.

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.

Vegan Superfood Grain Bowls

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

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.

Strawberry-Balsamic Arugula Salad

This fruity green salad with chicken offers an explosion of flavors in each bite. The taste of sweet strawberries, peppery arugula and tangy feta cheese is enhanced by the intense balsamic vinaigrette dressing.

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 paired with a bright and herby chimichurri sauce. Leftover chicken, tofu or canned beans can be swapped in for the shrimp.

Chopped Cobb Salad with Chicken

This healthy chopped salad is a great way to use up leftover cooked chicken. You can reserve the remaining hard-boiled egg half for a snack.

Tofu & Snow Pea Stir-Fry with Peanut Sauce

A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead.

Chickpea & Roasted Pepper Lettuce Wraps with Tahini Dressing

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.

Spinach & Egg Scramble with Raspberries

Jen Causey

Veggie Wrap with Cilantro Hummus

These healthy multi-grain 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.

Red Beans and Rice with Chicken

Fiber-rich red beans, whole-grain brown rice and skillet-cooked chicken breast are ready in just 20 minutes.

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.