Healthy Recipes Cooking Methods Quick & Easy Healthy, Quick & Easy Lunch Recipes 21 Heart-Healthy High-Protein Lunches in 3 Steps or Less By Sadie Schulte Sadie Schulte 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 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 Trending Videos Close this video player 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. View Recipe 02 of 21 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 03 of 21 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 04 of 21 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 05 of 21 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 06 of 21 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 07 of 21 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 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. View Recipe 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. View Recipe 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. View Recipe 11 of 21 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. View Recipe 12 of 21 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. View Recipe 13 of 21 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 14 of 21 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. View Recipe 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. View Recipe 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. View Recipe 17 of 21 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. View Recipe 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. View Recipe 19 of 21 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. View Recipe 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. View Recipe 21 of 21 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 EatingWell.com, March 2024 Was this page helpful? Thanks for your feedback! Tell us why! Other Submit