Recipes from The Kitchn

7 Heart-Healthy Ideas for a Nourishing Lunch

Image 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 well-rounded meal that's full of vegetables, lean protein, fiber, and whole grains. All of those things happen to make what I strive to eat heart-healthy too.

1. Spicy Salmon Black Bean Salad

This satisfying salad comes together in just about five minutes since it calls for hot smoked salmon, which is already cooked, and a can of black beans. Enjoy it on its own, over a cooked whole grain, or with whole-wheat pita chips.

Image Credit: Lauren Volo

2. Roasted Cauliflower & Lentil Bowl with Sweet Potato Hummus

Sweet potatoes not only lend a pretty hue to this hummus, but they also add extra heart-healthy fiber and nutrients to the bowl.

Image Credit: Kimberley Hasselbrink

3. 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.

Image Credit: Maria Siriano

4. 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.

Image Credit: Christine Han

5. 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!

Image Credit: Izy Hossack

6. "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.

Image Credit: Emma Christensen

7. Quinoa Tabbouleh

This Middle Eastern grain salad is usually made with whole-grain bulgar, but here it's replaced with quinoa to lend some vegetarian protein to the bright, fresh mix.