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These lunches can help support heart health and keep you full in the process. Offering at least15 grams of proteinper serving from satisfying ingredients liketuna, chickpeas and yogurt, these meals can help withdigestion, satiety and muscle recovery. Plus, each dish is madelow in saturated fats and sodiumto support a heart-healthy eating pattern. Quick and easy recipes like our Cucumber Salad Sandwich and Chickpea & Quinoa Grain Bowl are delicious lunches ready to eat in only 15 minutes or less.
01of 15Cucumber Salad SandwichPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleWho said you couldn’t put a salad on a sandwich? Flavor this creamy cucumber filling with your favorite fresh herbs, tangy feta cheese and lemon. Salting the cucumber then patting it dry removes some of the moisture from the cucumber so the filling doesn’t make the bread too soggy. If you like crispy bread, toast it first for extra crunch.View Recipe
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Cucumber Salad Sandwich
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Who said you couldn’t put a salad on a sandwich? Flavor this creamy cucumber filling with your favorite fresh herbs, tangy feta cheese and lemon. Salting the cucumber then patting it dry removes some of the moisture from the cucumber so the filling doesn’t make the bread too soggy. If you like crispy bread, toast it first for extra crunch.
View Recipe
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Chicken, Spinach & Feta Wraps
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco
03of 15Mango-Almond Smoothie BowlFor this healthy smoothie bowl recipe, be sure to use frozen fruit (not fresh) to keep the texture thick, creamy and frosty.View Recipe
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Mango-Almond Smoothie Bowl
For this healthy smoothie bowl recipe, be sure to use frozen fruit (not fresh) to keep the texture thick, creamy and frosty.
04of 15Chickpea & Quinoa Grain BowlIt seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!View Recipe
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Chickpea & Quinoa Grain Bowl
It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!
05of 15Green Goddess Tuna SaladJessica Ball, M.S., RDCanned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week. Serve on bread or in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices.View Recipe
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Green Goddess Tuna Salad
Jessica Ball, M.S., RD
Canned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week. Serve on bread or in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices.
06of 15Chicken & Cabbage Bowls with Sesame DressingPhotographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel GrecoFour convenience products are all you need to prepare these tasty bowls. A bag of shredded coleslaw serves as the base that’s topped with seasoned chicken strips, crunchy flavored almonds and a drizzle of sesame dressing. Leftover chicken can easily stand in for the chicken strips. Traditional cabbage coleslaw works well, as does broccoli slaw for a slightly different look and flavor.View Recipe
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Chicken & Cabbage Bowls with Sesame Dressing
Photographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel Greco
Four convenience products are all you need to prepare these tasty bowls. A bag of shredded coleslaw serves as the base that’s topped with seasoned chicken strips, crunchy flavored almonds and a drizzle of sesame dressing. Leftover chicken can easily stand in for the chicken strips. Traditional cabbage coleslaw works well, as does broccoli slaw for a slightly different look and flavor.
07of 15Braised Lentils & Kale with Fried EggsPhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterThese braised lentils are cooked with tender kale and bathed in a fire-roasted tomato broth with an egg on top to pack in the protein. Microwaveable lentils need just a short time in the pan to finish cooking. If you have cooked or canned lentils on hand, you can use them in their place, but you may have to shave a few minutes off the cooking time so they don’t get too soft. We like how the soft, runny yolk coats the dish. If you want a harder yolk, cover the pan and add 2 or 3 minutes to the cooking time.View Recipe
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Braised Lentils & Kale with Fried Eggs
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
These braised lentils are cooked with tender kale and bathed in a fire-roasted tomato broth with an egg on top to pack in the protein. Microwaveable lentils need just a short time in the pan to finish cooking. If you have cooked or canned lentils on hand, you can use them in their place, but you may have to shave a few minutes off the cooking time so they don’t get too soft. We like how the soft, runny yolk coats the dish. If you want a harder yolk, cover the pan and add 2 or 3 minutes to the cooking time.
08of 15Green Goddess SandwichVictor ProtasioThis green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.View Recipe
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Green Goddess Sandwich
Victor Protasio
This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.
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Arugula & Cucumber Salad with Tuna
10of 15Chicken & Cabbage Salad with Nuoc Cham DressingPhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterBest known as a Vietnamese dipping sauce, nước chấm typically combines sugar, lime juice and fish sauce, striking the perfect balance between sweet, sour and salty. Here it ties together crunchy vegetables, tons of fresh herbs and cooked chicken breast for a refreshing chicken salad. Serve combined with glass noodles or inside a lettuce leaf. For a slightly different take, swap out the cooked chicken for thin slices of grilled steak.View Recipe
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Chicken & Cabbage Salad with Nuoc Cham Dressing
Best known as a Vietnamese dipping sauce, nước chấm typically combines sugar, lime juice and fish sauce, striking the perfect balance between sweet, sour and salty. Here it ties together crunchy vegetables, tons of fresh herbs and cooked chicken breast for a refreshing chicken salad. Serve combined with glass noodles or inside a lettuce leaf. For a slightly different take, swap out the cooked chicken for thin slices of grilled steak.
11of 15Avocado, Tomato & Chicken SandwichIn this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.View Recipe
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Avocado, Tomato & Chicken Sandwich
In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
12of 15Spinach & Fried Egg Grain BowlsPhotographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth BlackburnWheat 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, socook up a batchto 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
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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, socook up a batchto 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.
13of 153-Ingredient Salmon & Veggie SandwichPhotographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph WanekThis 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked veggies and salmon (you can also use canned salmon). Pulling out the insides of the bread makes a nice pocket for the filling. Use those bread pieces to make breadcrumbs or croutons.View Recipe
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3-Ingredient Salmon & Veggie Sandwich
Photographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph Wanek
This 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked veggies and salmon (you can also use canned salmon). Pulling out the insides of the bread makes a nice pocket for the filling. Use those bread pieces to make breadcrumbs or croutons.
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Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
15of 15Lemon-Garlic Pasta with SalmonWondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don’t forget to reserve some pasta water—its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.View Recipe
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Lemon-Garlic Pasta with Salmon
Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don’t forget to reserve some pasta water—its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.
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