This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read my full disclosure for more information.
A topic I’ve received multiple questions on lately is how to create easy, heart healthy lunches that can fit into a busy day.
Lunch time can present an opportunity to enjoy foods that support heart health and healthy cholesterol levels. It’s also a great time to ensure that you’re getting an adequate supply of energy from the food you eat.
If you tend not to eat breakfast, focusing on optimizing the nutritional quality of lunch can be critical to ensure that you’re coming closer to meeting your daily nutritional needs. You may also find that after optimizing lunch, the idea of trying out breakfast isn’t so daunting.
Wherever you’re at in the process of moving toward a more heart healthy lifestyle, I encourage you to use the information in this post to ensure your lunches support your heart.
Quick disclaimer—although I am a registered dietitian nutritionist, your reading of this or any articles on this website does not constitute medical nutrition therapy advice nor create a practitioner-client relationship. The information I provide here on this website is for educational and informational purposes only. Please see my full disclaimer for more information.
Components of a Heart Healthy Lunch
Before we dive in to the list of heart healthy lunch ideas, it’s important that you first understand how to create a balanced meal. (You can also use these same concepts to build a heart healthy breakfast and dinner.)
So let’s discuss the components of a balanced lunch.
Fiber Rich Carbohydrate
One of the key components of a balanced, heart healthy lunch is a fiber-rich carbohydrate source. Fiber can help you feel fuller and more satisfied after meals.
Examples of higher fiber carbohydrates include:
- Whole grains like quinoa, brown rice, bulgur
- Wheat wheat or whole grain breads
- Whole wheat or whole grain wraps or pita breads
- Whole grain crackers
- Starchy vegetables like potatoes, sweet potatoes, squash
- Whole fruit like apples, pears, berries, bananas
For a more in depth explanation about portion sizes, I’d encourage you to visit the MyPlate.gov web pages that cover these types of carbohydrates: grains, vegetables (where you can learn more about all vegetables, including starchy vegetables), and fruits.
Lean Protein
A second important part of a balanced, heart healthy lunch is a lean protein source. Lean proteins can come from both plant and animal sources.
They’re also critical for helping you maintain lean muscle mass, which becomes even more important in supporting health and physical function as you age.
A few examples of lean protein sources include:
- Skinless chicken or turkey
- Lean ground beef, ground turkey, or ground chicken
- Lean pork, like pork chops or pork tenderloin
- Leaner deli meats, like lower sodium turkey and roast beef
- Fish such as tuna, salmon, sardines
- Reduced fat dairy
- Eggs
- Tofu
- Beans, like black or pinto beans
- Lentils
For more information about portion sizes, visit the MyPlate.gov page on protein foods.
Non-Starchy Vegetables
A third component of a balanced, heart healthy lunch meal is non-starchy vegetables. Non-starchy vegetables add water and fiber to help keep you full.
A few examples of non-starchy vegetable sources include:
- Celery
- Peppers
- Carrots
- Cucumbers
- Broccoli
- Cauliflower
- Zucchini
- Tomatoes
- Spinach
- Romaine lettuce
Portion information for non-starchy vegetables can be found on the general vegetables page on the MyPlate.gov website.
Accent of Healthy Fat
Last, I like to encourage rounding out a balanced lunch with a source of healthy fat. Healthy fat sources can help manage cholesterol and triglyceride levels, as well as keep you satisfied and fuller longer.
Healthy fat sources include:
- Nuts and seeds
- Nut and seed butters
- Avocado
- Plant oils like avocado oil and olive oil
When it comes to portion sizes for healthy fats, consider starting with 1 to 2 tablespoons of nut butters, around 2 tablespoons of nuts or seeds, around 1/4 of a medium avocado, and around 1 tablespoon or less of plant oil.
You can adjust these portions up or down based on how hungry you are.
Heart Healthy Lunch Examples
Now that we’ve highlighted several important parts of a balanced lunch, let’s apply those concepts to some meal examples.
Grain Bowl
One type of lunch my patients often enjoy is a grain bowl. A grain bowl can be a simple, yet customizable, way to enjoy the foods mentioned in the prior sections.
Basic Ingredients
You can start by picking a grain you might enjoy. Examples might include cooked quinoa, brown rice, wild rice, farro, bulgur, or a similar whole grain.
Next, find a protein source to add. This could include chicken, turkey, shrimp, lean steak, salmon or other fish, eggs, tofu, lentils, beans, etc.
Third, determine which non-starchy vegetables you’d like to incorporate. Examples might include bell peppers, cucumbers, tomatoes, onions, broccoli, cauliflower, carrots, and Brussels sprouts.
If you do enjoy certain starchy veggies (like squash, sweet potatoes, corn, peas), it would be okay to add them in small amounts.
Last, consider adding a healthy fat source. This could look like avocado, olive oil as a “dressing,” or nuts or seeds for an added crunch.
Adding Flavor
Once you have your basic ingredients, you can customize the flavor of your grain bowl.
If you enjoy roasting vegetables, this process could add extra flavor. Or you might try out items like tzatziki sauce, feta cheese, hummus, a Greek yogurt-based sauce or dip, an avocado-based dressing, or a lower sodium vinaigrette dressing.
Always check the labels on pre-made sauces/dressings you plan to use. If the sodium content per serving (which is often around 2 Tbsp) is fairly low (such as <150 milligrams), then you’ve found a decent pick that you might even be able to use a little more of if needed.
When checking the added sugar content on the label of sauces/dressings, aim for as low or as close to 0 grams of added sugar as possible per serving to keep things heart healthy.
If you’re following a dressing or sauce recipe, use the same considerations for sodium and added sugar if the nutrition facts are available as part of the recipe.
Noodle Bowl
When it comes to noodle bowls, you can use the same process described for the grain bowl to create your noodle bowl.
As you pick your type of noodle, consider using a whole grain noodle or plant-based type of noodle (like chickpea or lentil) to add some extra fiber.
Make sure to add a lean protein source, some non-starchy vegetables, and a healthy fat source like olive oil or nuts or seeds. For flavor, you may enjoy an Asian-inspired dressing or sauce (make sure to check the sodium and added sugar content).
Sandwiches/Wraps
As we move on to sandwiches and wraps, we’ll continue to use the same basic meal components to craft these items.
Fiber Rich Carbohydrate
First, as you choose a bread product, aim for a whole grain version. Examples might include whole grain bread, whole wheat wraps, whole wheat pita pockets, or whole grain English muffins.
These items should usually have “whole grain” or “whole wheat” or a similar term as the first ingredient on the ingredients list.
Lean Protein
Second, choose your lean protein source. Some popular lean proteins chosen by my patients include:
- Rotisserie chicken
- Lower sodium deli meat such as turkey or roast beef (use these options less often and check with your doctor if you’re on any medications, such as certain diuretics, that may cause you to retain potassium in your body)
- Fish like tuna or salmon
- Hardboiled eggs (such as in egg salad with light mayo)
Non-Starchy Vegetable
Third, choose a non-starchy vegetable to add. Examples could include: lettuce in the sandwich/wrap, raw vegetables on the side, a side salad, or even a homemade vegetable soup.
Healthy Fat
Last, try to add in a healthy fat source. This could be part of an avocado, an avocado-based spread or dressing, an olive oil-based type of dressing, or adding plain olive oil and vinegar (as is sometimes done for sub sandwiches).
Hummus can also contribute healthy fat if it’s made with a plant oil. You could add it directly to the sandwich or have it on the side as a dip for vegetables.
And as mentioned in earlier sections, check your sauces/dressings/dips to ensure they are lower in sodium and added sugar.
A Classic Salad
Although this next option is often thought of as a classic “healthy” or “diet” food, salads can be a legitimate means of providing balanced nutrition. We’ll use the same process as in the other lunch options to create a nutritious salad.
Since our non-starchy vegetable base will be covered with the lettuce and any other non-starchy vegetables added, let’s discuss the remaining parts of a balanced lunch salad.
Carbohydrate sources for your salad can include corn, beans/lentils (which function as both carbohydrate and protein), cubed sweet potatoes or squash (roasted), fruit (whether no-sugar-added dried, fresh, or canned), or whole grains as found in the grain bowl.
Protein sources could include beans, lentils, tofu, rotisserie chicken, fish like tuna or salmon, lower sodium cottage cheese, lean ground beef or lean ground turkey if you’re making a taco salad, etc.
Healthy fat sources might include a plant based oil in your dressing, or avocado, or a sprinkle of nuts or seeds, or olive oil and vinegar and/or citrus juice in place of traditional dressing.
Once again, check the dressing labels for sodium and added sugar content. Also consider how much dressing you plan to use at one time, and see if you can keep it to 1 or 2 tablespoons.
Bento Box Inspired Lunch
One last heart healthy lunch combo I’d like to share is another patient favorite—the bento box or charcuterie-inspired lunch.
Starting with the carbohydrate part, this could include whole grain crackers, mini whole grain pita breads, regular whole grain pita bread, a cooked whole grain like quinoa, or a grain salad (like tabbouleh). Fruit could be another fiber rich carbohydrate source.
As for protein, this could be cheese cubes and lower sodium deli meat, chunks of rotisserie chicken, hard boiled eggs, sardines, or a combo of any of these elements, or other similar protein sources.
Non-starchy vegetables might include cucumbers, peppers, carrots, celery, raw broccoli or cauliflower, baby tomatoes, or other raw vegetables. Leftover roasted vegetables could also work well.
As for healthy fat, consider adding a handful of nuts or trail mix, or avocado slices, or a drizzle of olive oil.
And there you have a bento box inspired lunch.
Time-Saving Prep Tips
Now that you have several heart healthy lunch ideas to try out, you’ll also want to consider what you might need to purchase or how much time you might need to allot to make sure you can prepare these lunches.
Here are a few general tips to make the process a little easier.
Preparing in Advance
Depending on your schedule, you may want to consider prepping part or all of your lunches in advance.
This might look like portioning out leftovers the night before you need them, prepping individual items in bulk for the week (like cooking up a large batch of quinoa), or prepping a few lunches earlier in the week and repeating the process midway through the week.
Even prepping vegetables to last as a side dish for the week is a great strategy that can support more consistent, heart healthy lunches.
Ultimately, you’ll want to choose the method that works best for your schedule and the time you have available.
Maintaining Staples on Hand
Another consideration as you think about your lunches is ensuring that you have items you frequently use on hand at all times. Some of these items may be less perishable dry items, while others may need refrigeration.
For example, some of my patients keep canned/tinned fish and beans in their pantries at all times. Others always have hummus or pre-cut veggies in their refrigerators.
If that is a strategy you feel would be helpful, consider creating a list of staple items and ensure you stock up as needed when you typically shop.
Packing Smart
One last consideration is to be mindful of how you pack items when you’re prepping them.
For example, if you’re prepping multiple salads for the week, you may want to keep the dressings and toppings separate so they don’t all mush together and become slimy when you’re eating them a few days later.
Some recipes you’re following may also provide instructions on keeping meals fresh for several days. Definitely double check the instructions.
Also, there are a lot of functional containers for lunch packing available on the market today, making it easy to separate out various lunch components. These containers can be great for keeping foods fresh.
For more information, you can also visit this page from FoodSafety.gov for food storage details.
Conclusion
As we come to end of our discussion, hopefully you’ve found a few heart healthy lunch ideas that you might be interested in trying.
If you want more detailed ideas, a great heart healthy recipe resource is the American Heart Association’s collection of recipes.
EatingWell also has a great set of recipes you might like.
You can also search for “heart healthy lunch recipes” in your preferred web browser. But as you check a recipe, I’d encourage you to make sure it contains carbohydrate, lean protein, non-starchy vegetables, and a healthy fat source.
As you begin creating heart healthy lunches, it’s okay to start with one lunch at a time and work up from there.
Try out new ideas at a pace that works for you to avoid feeling overwhelmed. You can always continue to build your skills over time.
So now it’s up to you—what will your next heart healthy lunch meal be?
If you enjoyed this post, sign up for the email newsletter to be notified of future blog posts! Thanks for reading!
About the Author
