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Five Heart-Healthy Lunches

Upgrade your lunch game with these five flavorful, heart-healthy meals that easily mix and match for a week's worth of delicious, macro-balanced lunches that are quick to prepare and office-friendly.
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Prep Time 1 hour
Cook Time 30 minutes
Total Time 1 hour 30 minutes
Servings: 5 servings
Course: Lunch, Meal Prep
Cuisine: Healthy, Mediterranean
Calories: 500
Ingredients Method Notes

Ingredients
  

For Mediterranean Salmon Bowl
  • 1 lb Cooked salmon (baked or canned, no salt added)
  • 1 cup Quinoa (cooked)
  • 1 cup Cucumber, chopped
  • 1 cup Cherry tomatoes, halved
  • 1/4 cup Red onion, diced
  • 1/2 cup Kalamata olives, rinsed
  • 1 tbsp Capers (optional)
  • 2 cups Arugula or spinach
  • 2 tbsp Extra-virgin olive oil
  • 1 tbsp Lemon juice
  • 1 tsp Oregano
  • 1 tbsp Black pepper
  • 1/2 cup Plain Greek yogurt for sauce
  • 1 clove Garlic, minced for sauce
For Crunchy Chickpea Pita Pockets
  • 5 whole Whole-grain pitas
  • 1 cup Roasted chickpeas (with paprika and cumin)
  • 2 cups Romaine or kale, shredded
  • 1 cup Shredded carrot
  • 1 cup Tomato, chopped
  • 1 cup Cucumber, chopped
  • 3 tbsp Tahini for dressing
  • 1 tbsp Lemon juice for dressing
  • 1 tbsp Water for dressing
  • 1 pinch Salt for dressing
  • 1/2 cup Fresh parsley or dill
For Avocado-Turkey Power Wrap
  • 5 whole Whole-grain tortillas
  • 1 lb Low-sodium turkey breast, sliced
  • 2 avocados Avocado, sliced
  • 2 cups Red cabbage slaw bagged is fine
  • 2 tbsp Mustard for sauce
  • 2 tbsp Greek yogurt for sauce
  • 1/4 cup Pepitas (pumpkin seeds)
For Lentil-Roasted Veggie Salad
  • 2 cups Pre-cooked lentils (shelf-stable or homemade)
  • 2 cups Roasted vegetables (broccoli, bell pepper, zucchini, red onion)
  • 2 cups Baby spinach
  • 1/2 cup Walnuts, crumbled
  • 1/2 cup Feta cheese (optional)
  • 2 tbsp Olive oil for dressing
  • 1 tbsp Balsamic vinegar for dressing
  • 1 tbsp Dijon mustard for dressing
  • 1 tbsp Honey for dressing
  • 1 clove Garlic, minced for dressing
For Soba Noodles with Tofu & Greens
  • 8 oz 100% buckwheat soba noodles or mixed if that’s what’s available
  • 1 lb Firm tofu, pressed and cubed
  • 1 cup Edamame, shelled
  • 1 cup Snap peas
  • 1 cup Scallions, chopped
  • 1 tbsp Sesame oil for dressing
  • 2 tbsp Low-sodium tamari or soy sauce for dressing
  • 1 tbsp Rice vinegar for dressing
  • 1 tsp Ginger, grated
  • 1 lime Lime, juiced
  • 2 tbsp Sesame seeds
  • 1/4 cup Cilantro, chopped

Method
 

Preparation
  1. Batch your bases: Cook a pot of quinoa and a tray of roasted veggies (425°F/220°C, 20–25 minutes with olive oil, pepper). Boil soba noodles according to package instructions, rinse in cold water. Store separately.
  2. Protein prep: Bake salmon at 400°F/205°C for 10–12 minutes (season with lemon, pepper, oregano).
  3. Press tofu for 15 minutes, then pan-sear with a touch of sesame oil until golden. Roast chickpeas for 25 minutes at 400°F with spices.
  4. Mix dressings in jars: Yogurt-lemon-garlic for salmon bowl, tahini-lemon-water for pita, mustard-yogurt for wrap, balsamic-Dijon-honey-garlic for lentils, tamari-lime-ginger-sesame oil for soba.
Assembly
  1. Assemble Mediterranean Salmon Bowl: Quinoa + greens base, add salmon, chopped cucumbers/tomatoes/onion, olives, drizzle olive oil and lemon, and dollop yogurt sauce. Finish with cracked pepper.
  2. Stuff Crunchy Chickpea Pitas: Warm pitas, load with greens, vegetables, roasted chickpeas, and herbs. Drizzle with tahini dressing and add extra crunch with cucumbers.
  3. Roll Avocado-Turkey Power Wrap: Spread mustard-yogurt mixture, layer turkey, avocado slices, cabbage slaw, and pepitas. Roll tightly, seam side down, and slice diagonally.
  4. Toss Lentil-Roasted Veggie Salad: Combine lentils, roasted vegetables, and spinach. Add walnuts and optional feta. Dress lightly; this salad gets better as it sits.
  5. Build Soba Noodles with Tofu & Greens: Mix noodles, tofu, edamame, snap peas, and scallions. Toss with the tamari-lime-ginger sauce. Sprinkle sesame seeds and cilantro.

Notes

Most components keep 3–4 days in the fridge. Use leak-proof containers and avoid freezing fresh greens. Layer greens on top or use a paper towel to control moisture.