8 Heart-Healthy Lunch Ideas for a Nourishing Week

Sheela Prakash
Sheela PrakashSenior Contributing Food Editor
Sheela is the Senior Contributing Food Editor at Kitchn and the author of Mediterranean Every Day: Simple, Inspired Recipes for Feel-Good Food. She received her master's degree from the University of Gastronomic Sciences in Italy and is also a Registered Dietitian.
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updated Jul 5, 2023
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Credit: Joe Lingeman

Even though I sometimes crave indulgent foods come lunchtime, it never gives me the feel-good energy I need for the afternoon. I find that if I don’t eat something wholesome for lunch, I’m sluggish for the rest of the day. My goal is to eat a heart-healthy lunch that’s full of vegetables, lean protein, fiber, and whole grains. All of those things happen to make what I strive to eat for maximum flavor, too.

Heart-Healthy Lunch Ideas

1 / 8
Cauliflower Rice Lunch Bowl with Sweet Potatoes and Chickpeas
An easy, protein-packed vegetarian lunch bowl made with cauliflower rice, sweet potatoes, and a vibrant chickpea salad.
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2 / 8
Spicy Salmon Black Bean Salad
A quick and easy gluten-free recipe for black bean salad with hot smoked salmon, tomatoes, and avocado in a cumin-lime dressing.
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3 / 8
Roasted Cauliflower Bowl with Lentils & Sweet Potato Hummus
Every single piece of this vegetarian bowl can be made ahead of time and tossed together in a flash for a wholesome, delicious meal.
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4 / 8
Chicken Lentil Soup

This is wholesome comfort food at its best. Make a big pot of this soup over the weekend and you can dig into it all week long or freeze it in batches to enjoy bit by bit.

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5 / 8
Warm Beet and Farro Salad

Nutty, chewy farro is a whole grain that is easy to love and a nice departure from the usual brown rice and quinoa. Here it’s enjoyed warm with roasted beets, their sautéed greens, and just a bit of salty feta cheese.

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6 / 8
Scrambled Chickpea and Spinach Pitas

This vegan recipe makes a dozen hearty sandwiches, which can be frozen for up to three months and taken out as needed. You’ll thank yourself when you have a quick and healthy lunch ready to grab!

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7 / 8
"Low-Rent" Tuna Poke Bowl

Both tuna and avocado are rich in healthy fats that keep your heart strong. Here they’re tossed with a sweet and sour ginger dressing and served over brown rice.

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8 / 8
Quinoa Tabbouleh
In this riff on traditional tabbouleh, the bulgur gets replaced with tender, nutty quinoa. It's a make-ahead salad, perfect for summer barbecues.
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Healthy Living
Lunch
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