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 our Savory Oatmeal Grain Bowl and our Chicken & Sweet Potato Wrap, there’s no shortage of lunch inspiration to help you meet your health goals.
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Swamp Soup
This swamp soup, named for its vibrant green color, is made from a combination of spinach and parsley blended into a silky base, with fiber-rich white beans, shredded chicken and brown rice stirred in for a satisfying texture. A sprinkle of fried garlic and crushed red pepper adds savory crunch and gentle heat to each spoonful.
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02 of 21
Savory Oatmeal Grain Bowl
Savory oats are an underrated way to enjoy the whole grain—the toppings are endless! Cooking oats in soy milk is an easy way to add protein to this hearty grain bowl. Here, we top the oats with a bright roasted red pepper-olive mixture and a poached egg for richness.
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03 of 21
Strawberry-Peanut Butter Chia Pudding
This creamy Strawberry–Peanut Butter Chia Pudding is the ultimate make-ahead breakfast that feels like dessert. Layers of naturally sweet strawberry chia pudding and a peanut butter–yogurt topping deliver fiber, healthy fats and plenty of plant-based protein. Make a batch ahead, chill it overnight and wake up to the flavor of a PB&J in spoonable, pudding form.
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04 of 21
Chicken & Sweet Potato Wrap
These hearty wraps are filled with roasted sweet potatoes, chicken and mashed avocado. Using a rotisserie chicken saves time, but any leftover cooked chicken will work well.
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05 of 21
Raspberry-Banana Yogurt Perfect
This quick and easy raspberry and yogurt parfait combines creamy Greek-style yogurt with fiber-rich fruit and crunchy toasted pecans for a gut-friendly start to your day. Layering the ingredients in a jar makes for a portable, pretty and protein-packed meal that’s ready in minutes.
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06 of 21
Chickpea-Tuna Salad Lettuce Wraps
These Chickpea-Tuna Salad Lettuce Wraps give classic tuna salad a fresh, flavorful upgrade. Mashed chickpeas add creamy texture and extra protein, while Greek yogurt gives the salad a light, creamy base. A generous shake of everything bagel seasoning ties it all together with savory crunch. Wrapped in crisp butter lettuce instead of bread, it’s a satisfying, high-protein lunch that’s perfect for meal prep or a quick, no-cook dinner.
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07 of 21
High-Protein Orange-Mango Flaxseed Shake
Bright, creamy and packed with staying power, this protein shake blends juicy mandarin, tropical mango and tangy strained yogurt into a sunshine-hued drink. With protein from the yogurt to keep you satisfied and natural sweetness from the fruit, it’s equally at home as a quick breakfast or a post-workout refresher.
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08 of 21
Ginger-Soy Zucchini Noodles with Shrimp
These ginger-soy zucchini noodles with shrimp are a light, flavorful no-cook dish that’s perfect for warmer days. Thinly sliced zucchini offers a crisp and refreshing base, while the sauce (made with ginger, soy and lime juice) adds bold and bright flavors. Precooked shrimp make this meal fast and convenient—just toss everything together and serve! It’s a fresh, protein-packed bowl that comes together in minutes.
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09 of 21
No-Chicken Salad Sandwich
This no-chicken salad sandwich, made with chickpeas, is a delicious plant-based alternative to the classic chicken salad. Mashing the chickpeas creates a creamy texture that blends seamlessly with Greek-style yogurt, celery, pecans and grapes for flavor and crunch. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch.
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10 of 21
Lemony Orzo & Tuna Salad with Broccoli
This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite. Be sure to monitor the pasta-cooking carefully, as orzo can go from al dente to mush in a minute. If in doubt, drain it a little early—it’ll soften further in the lemon dressing.
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11 of 21
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.
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12 of 21
Watermelon-Peach Smoothie
This watermelon-peach smoothie is a refreshing drink that’s perfect for warm days. Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor.
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13 of 21
Cottage Cheese–Berry Bowl
This no-sugar-added berry bowl highlights the natural sweetness of thawed mixed berries, with a hint of vanilla for extra flavor. It’s a simple snack you can prepare in advance, but add the cereal just before serving so it stays crunchy.
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14 of 21
Stuffed Sweet Potato with Hummus Dressing
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
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15 of 21
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.
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16 of 21
Southwest Black-Bean Pasta Salad Bowls
Meal-prep a week’s worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. 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—shortcut ingredients you can often find at your local specialty grocery store—this meal-prep lunch is one you’ll get excited for.
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17 of 21
Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
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18 of 21
Spicy Slaw Bowls with Shrimp & Edamame
A quick 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.
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19 of 21
Kale & Chickpea Grain Bowls
This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots, chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, which is key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.
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20 of 21
Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days’ worth of high-protein vegan lunches using just four store-bought ingredients, including a veggie-heavy salad mix and a spicy peanut vinaigrette. 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.
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Vegan Superfood Grain Bowls
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
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