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Whether you’re trying to lower your blood pressure or just stay on top of your heart health, these lunch recipes are worth adding to your menu. Each dish—from salads and sandwiches to flavorful meal-prep bowls— is high in potassium and low in saturated fat and sodium to support healthy blood pressure levels. Plus, they’re vegetarian so you’ll get a tasty boost of veggies with every serving. You’ll want to make options like our Chipotle-Lime Cauliflower Taco Bowls and our Four-Bean & Pumpkin Chili for a delicious and nourishing lunch that will help you reach your health goals.
Chickpea & Quinoa Grain Bowl
Robby Lozano
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!
Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
Looking at a tangle of spaghetti squash tricks your brain into thinking you’re about to eat a serving of eggy noodles, when in fact, you get a nice veggie-packed alternative. Giving tomatoes a stint in a hot oven brings out their natural sweetness.
Chipotle-Lime Cauliflower Taco Bowls
Ali Redmond
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you’ll need one 8-ounce pouch for this recipe) instead of cooking quinoa.
Four-Bean & Pumpkin Chili
This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.
Mixed Greens with Lentils & Sliced Apple
This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils–just make sure to look for low-sodium and give them a rinse before adding them to the salad.
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
Veggie & Hummus Sandwich
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.
Rainbow Grain Bowl with Cashew Sauce
This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.
Green Salad with Edamame & Beets
This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you’re not a fan of cilantro, mix in freshly chopped basil or dill instead.
Stuffed Potatoes with Salsa & Beans
Taco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets.
No-Cook Black Bean Salad
The dressing for this vegan black bean salad gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
This no-cook bean salad is a delicious way to use summer’s best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
Orange-Mint Freekeh Salad with Lima Beans
This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips.
Meal-Prep Vegan Lettuce Wraps
For this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy.
Chickpea Pasta with Mushrooms & Kale
Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.
White Bean & Avocado Toast
Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.
Winter Vegetable Mulligatawny Soup
Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.
Winter Kale & Quinoa Salad with Avocado
Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.
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