14 Heart-Healthy High-Protein Lunches in 3 Steps or Less By Sadie Schulte Sadie Schulte See More Sadie Schulte is EatingWell's editorial apprentice. She attends Iowa State University, where she is a senior studying advertising and fashion communications. During her time at college, she has worked as a reporter at the campus newspaper, the Iowa State Daily, where she writes about culture and lifestyle. EatingWell's Editorial Guidelines Updated on March 18, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior 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 SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: 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 14 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. View Recipe Save 02 of 14 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. View Recipe Save 03 of 14 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. View Recipe Save 04 of 14 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 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. View Recipe Save 05 of 14 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. View Recipe Save 06 of 14 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. View Recipe Save 07 of 14 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. View Recipe Save 08 of 14 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. View Recipe Save 09 of 14 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. View Recipe Save 10 of 14 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. View Recipe Save 11 of 14 3-Ingredient Farro Bowl with Rotisserie Chicken 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. View Recipe Save 12 of 14 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. View Recipe Save 13 of 14 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. View Recipe Save 14 of 14 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. View Recipe Save EatingWell.com, March 2024 Explore more: Healthy Recipes Cooking Methods Quick & Easy Quick Lunch Was this page helpful? Thanks for your feedback! Tell us why! Other Submit