25+ Healthy & Delicious Friday Low Sodium High Protein Recipes Perfect for Meal

As the weekend approaches, you may be looking for ways to enjoy delicious meals without compromising your health.

Low sodium, high protein recipes are an excellent choice for those looking to maintain a balanced diet, especially on Fridays when you want to indulge in something satisfying yet nutritious.

These recipes will help you fuel your body, without the bloat or guilt associated with high-sodium meals.

Whether you’re preparing a meal for yourself or hosting a family dinner, we’ve compiled over 25 tasty options that will keep your taste buds satisfied and your health goals intact.

So, let’s dive into these mouthwatering, protein-packed dishes that will make your Friday meal a hit!

25+ Healthy & Delicious Friday Low Sodium High Protein Recipes Perfect for Meal

By choosing low sodium, high protein meals for your Friday night, you’re not only treating yourself to delicious dishes but also giving your body the nourishment it deserves to kickstart the weekend.

From hearty salads to savory stir-fries, these 25+ recipes are sure to become your go-to options for healthy, satisfying meals.

these dishes in your rotation, you’ll never have to sacrifice flavor for nutrition again.

So, get ready to enjoy a Friday filled with wholesome, flavorful, and high-protein goodness that’s easy on the sodium!

Grilled Lemon Herb Chicken Salad

This Grilled Lemon Herb Chicken Salad is a vibrant and flavorful low-sodium, high-protein meal that makes for an ideal Friday lunch. The chicken is marinated in a mixture of fresh lemon juice, garlic, and herbs, then grilled to perfection. Paired with a bed of mixed greens, cucumbers, and cherry tomatoes, this salad is light, refreshing, and packed with protein while remaining low in sodium. It’s also low-carb and keto-friendly, making it the perfect choice for a healthy, satisfying lunch.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 4 cups mixed salad greens (such as spinach, arugula, and kale)
• 1/2 cucumber, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1 tablespoon balsamic vinegar (optional)

Instructions:

1. In a small bowl, mix olive oil, lemon juice, oregano, garlic powder, and black pepper to create the marinade.
2. Place the chicken breasts in a resealable plastic bag or shallow dish, pour the marinade over the chicken, and refrigerate for at least 30 minutes (preferably overnight).
3. Preheat the grill or grill pan to medium-high heat. Remove the chicken from the marinade and grill for 6-7 minutes per side or until fully cooked and the internal temperature reaches 165°F (74°C).
4. While the chicken cooks, assemble the salad by placing mixed greens, cucumber, cherry tomatoes, and red onion in a large bowl.
5. Once the chicken is done, slice it into thin strips and add it to the salad.
6. Drizzle balsamic vinegar over the salad for extra flavor, if desired.
7. Toss the salad gently to combine, and serve immediately.

his Grilled Lemon Herb Chicken Salad is not only high in protein but also a refreshing and nutrient-packed dish. With the zesty lemon and fresh herbs, each bite is bursting with flavor. The grilled chicken adds the perfect amount of lean protein, keeping you full and satisfied throughout the day. The salad is low in sodium, with no added salt, making it a heart-healthy option. Whether you’re following a keto or low-carb diet, this meal is the ideal balance of protein and healthy fats, without compromising taste.

Spicy Tuna Lettuce Wraps

If you’re craving a quick, low-sodium, high-protein lunch, these Spicy Tuna Lettuce Wraps are a delicious, healthy option. The tuna is mixed with creamy avocado, a touch of spicy sriracha, and a dash of lime juice for a flavorful filling that’s wrapped in crispy lettuce leaves. This meal is perfect for a keto or low-carb diet, as it’s light on carbs and high in healthy fats and protein. It’s also quick to prepare, making it an excellent option for a Friday lunch when you’re short on time.

Ingredients:

• 1 can (5 oz) of tuna in water, drained
• 1 ripe avocado, mashed
• 1 tablespoon sriracha sauce (or more, to taste)
• 1 teaspoon lime juice
• 1 tablespoon chopped cilantro
• 6-8 large lettuce leaves (such as iceberg or romaine)
• 1/4 cup red onion, finely diced
• 1/4 teaspoon black pepper

Instructions:

1. In a medium bowl, combine the drained tuna, mashed avocado, sriracha sauce, lime juice, cilantro, and black pepper. Stir well until all ingredients are fully mixed.
2. Wash and dry the lettuce leaves, and arrange them on a plate.
3. Spoon the spicy tuna mixture into the center of each lettuce leaf.
4. Optionally, top with finely diced red onion for an extra crunch and flavor.
5. Fold the lettuce leaves around the tuna filling and serve immediately.

These Spicy Tuna Lettuce Wraps offer a great way to enjoy a protein-packed, low-sodium meal with a burst of flavor. The creamy avocado provides healthy fats, while the tuna gives you lean protein, making this dish both nutritious and satisfying. The sriracha adds the right amount of heat without being overpowering, and the lettuce wraps keep the dish low-carb and keto-friendly. This easy-to-make lunch is perfect for anyone looking to enjoy a flavorful, low-sodium meal that doesn’t compromise on taste or nutrition.

Zucchini Noodles with Chicken Alfredo

Zucchini Noodles with Chicken Alfredo is a rich and creamy dish that’s low in carbs and high in protein, making it a great option for anyone on a keto or low-sodium diet. The zucchini noodles (zoodles) are a perfect pasta substitute, offering a light, nutrient-dense base for a luscious, homemade Alfredo sauce. The chicken adds lean protein, and the combination of garlic, Parmesan, and cream creates a flavorful, satisfying dish without the excess sodium found in store-bought sauces. This meal is a great way to enjoy a comfort food classic in a healthier, low-sodium version.

Ingredients:

• 2 medium zucchinis, spiralized into noodles (or use a vegetable peeler)
• 2 boneless, skinless chicken breasts, sliced into strips
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon black pepper
• 1/4 teaspoon garlic powder
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the chicken strips and cook for 6-8 minutes, until fully cooked and golden brown. Remove the chicken from the skillet and set aside.
2. In the same skillet, add the minced garlic and cook for 1-2 minutes until fragrant.
3. Pour in the heavy cream and bring to a simmer. Reduce the heat and stir in the Parmesan cheese, garlic powder, and black pepper. Stir until the sauce thickens, about 3-4 minutes.
4. While the sauce simmers, heat another pan over medium heat and cook the zucchini noodles for 2-3 minutes, just until slightly tender.
5. Add the cooked chicken back into the sauce and stir to combine.
6. Serve the chicken and Alfredo sauce over the zucchini noodles, and garnish with fresh parsley.

This Zucchini Noodles with Chicken Alfredo is a delightful low-sodium, high-protein meal that’s both comforting and healthy. The creamy Alfredo sauce, made with heavy cream and Parmesan, is rich and satisfying without the excess sodium often found in traditional Alfredo recipes. The zucchini noodles are a perfect substitute for pasta, providing a low-carb, keto-friendly base. This dish is a great way to enjoy the indulgence of Alfredo without the guilt, making it an ideal Friday lunch for anyone looking to stay on track with their healthy eating goals.

Baked Salmon with Avocado Salsa

This Baked Salmon with Avocado Salsa is a simple yet delicious low-sodium, high-protein dish perfect for a keto or low-carb lunch. The salmon is baked with just a hint of olive oil, garlic, and lemon, bringing out its natural flavors. Topped with a fresh avocado salsa made with tomatoes, red onion, cilantro, and lime juice, this dish is not only full of healthy fats but also packed with omega-3 fatty acids and protein. It’s a satisfying and heart-healthy meal that’s easy to prepare and perfect for a Friday lunch.

Ingredients:

• 2 salmon fillets (6 oz each)
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1 tablespoon lemon juice
• 1/2 teaspoon black pepper
• 1 ripe avocado, diced
• 1/2 cup cherry tomatoes, diced
• 1/4 cup red onion, finely diced
• 1 tablespoon fresh cilantro, chopped
• 1 tablespoon lime juice

Instructions:

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
2. Place the salmon fillets on the baking sheet. Drizzle with olive oil, sprinkle with minced garlic, black pepper, and lemon juice.
3. Bake the salmon in the oven for 15-20 minutes, or until the fish flakes easily with a fork and is cooked through.
4. While the salmon bakes, prepare the avocado salsa by combining diced avocado, cherry tomatoes, red onion, cilantro, and lime juice in a small bowl. Stir gently to combine.
5. Once the salmon is done, remove from the oven and serve with a generous topping of the fresh avocado salsa.

This Baked Salmon with Avocado Salsa is a fantastic combination of lean protein, healthy fats, and refreshing flavors. The salmon provides a rich source of omega-3 fatty acids and protein, while the avocado salsa adds a creamy, tangy touch. This dish is low in sodium, as it relies on fresh ingredients and natural flavors. The vibrant colors and textures of the salsa make it visually appealing and extra satisfying, perfect for a nourishing Friday lunch or dinner.

Eggplant and Turkey Stir-Fry

This Eggplant and Turkey Stir-Fry is a light, low-sodium, high-protein meal that is quick and easy to make, making it an excellent choice for a Friday lunch. Lean ground turkey is sautéed with savory eggplant, bell peppers, and onions in a simple, low-sodium sauce made with soy sauce alternatives and a touch of sesame oil. This stir-fry is packed with protein, fiber, and healthy fats, making it a filling and nutritious dish. It’s also low-carb and keto-friendly, providing the perfect balance of flavors and textures.

Ingredients:

• 1 lb ground turkey (lean)
• 1 medium eggplant, diced
• 1 red bell pepper, diced
• 1 small onion, sliced thinly
• 2 cloves garlic, minced
• 1 tablespoon sesame oil
• 2 tablespoons low-sodium soy sauce or coconut aminos
• 1 tablespoon rice vinegar
• 1/4 teaspoon black pepper
• 2 green onions, sliced (for garnish)
• 1 tablespoon sesame seeds (optional)

Instructions:

1. Heat sesame oil in a large skillet or wok over medium heat. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks. Remove the cooked turkey and set aside.
2. In the same skillet, add the garlic, onion, eggplant, and bell pepper. Cook for 5-7 minutes until the vegetables are tender and starting to brown.
3. Add the cooked ground turkey back into the skillet with the vegetables. Stir in the soy sauce (or coconut aminos), rice vinegar, and black pepper. Cook for an additional 2-3 minutes, stirring well to combine the flavors.
4. Garnish with sliced green onions and sesame seeds, if desired, and serve immediately.

This Eggplant and Turkey Stir-Fry is a flavorful, low-sodium, high-protein meal that’s perfect for anyone on a keto or low-carb diet. The ground turkey provides lean protein, while the eggplant and bell peppers add fiber, vitamins, and antioxidants. The simple sauce adds depth of flavor without excessive sodium, making it a heart-healthy option. This stir-fry is quick to prepare and offers a satisfying, nutritious lunch that keeps you full and energized.

Cauliflower Rice with Grilled Shrimp

This Cauliflower Rice with Grilled Shrimp is a light yet protein-packed low-sodium meal that’s perfect for a keto or low-carb lunch. The cauliflower rice serves as a healthy, low-carb alternative to traditional rice, providing fiber and vitamins while keeping the dish light. The grilled shrimp are marinated with a mix of olive oil, garlic, lemon, and paprika, delivering juicy, flavorful shrimp that pair perfectly with the cauliflower rice. This dish is simple, nutritious, and can be prepared in under 30 minutes.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1 tablespoon fresh lemon juice
• 1 small cauliflower head, grated into rice-sized pieces
• 1 tablespoon olive oil (for cooking cauliflower rice)
• 1/2 teaspoon garlic powder
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the grill or grill pan over medium heat. In a small bowl, mix olive oil, paprika, garlic powder, black pepper, and lemon juice. Toss the shrimp in the marinade and let them sit for about 10-15 minutes.
2. While the shrimp marinates, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the grated cauliflower and cook for 5-7 minutes, stirring frequently, until the cauliflower is tender and resembles rice.
3. Add garlic powder and season with salt and pepper to taste. Set the cauliflower rice aside and keep warm.
4. Grill the shrimp for 2-3 minutes per side or until fully cooked and pink.
5. Serve the grilled shrimp over the cauliflower rice and garnish with fresh parsley.

This Cauliflower Rice with Grilled Shrimp is a healthy, flavorful, and low-sodium dish that’s perfect for anyone looking to enjoy a filling yet light lunch. The grilled shrimp provide a boost of protein, while the cauliflower rice offers a satisfying, low-carb base that mimics traditional rice without the extra carbs. This dish is packed with nutrients and flavors, from the smoky paprika seasoning on the shrimp to the garlic-infused cauliflower rice. It’s a simple, quick-to-make meal that’s ideal for a Friday lunch or dinner when you want something light but satisfying.

turkey and Spinach Stuffed Peppers

These Turkey and Spinach Stuffed Peppers are a low-sodium, high-protein, and keto-friendly dish that’s perfect for a filling and nutritious Friday lunch. Lean ground turkey is combined with sautéed spinach, onions, garlic, and a medley of spices, then stuffed into bell peppers and baked to perfection. The result is a savory, satisfying meal that’s low in carbs and sodium, while being rich in protein and fiber. These stuffed peppers are easy to prepare and make for a hearty, healthy lunch option.

Ingredients:

• 4 large bell peppers (any color)
• 1 lb ground turkey (lean)
• 2 cups fresh spinach, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon cumin
• 1/4 teaspoon black pepper
• 1/4 cup shredded mozzarella cheese (optional for topping)
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds and membranes. Set the peppers aside.
2. In a skillet, heat olive oil over medium heat. Add the diced onion and garlic and sauté for 3-4 minutes, until softened.
3. Add the ground turkey to the skillet and cook, breaking it up with a spoon, until browned and cooked through (about 6-8 minutes).
4. Stir in the chopped spinach, oregano, cumin, and black pepper. Cook for an additional 2-3 minutes until the spinach has wilted.
5. Stuff the bell peppers with the turkey and spinach mixture, pressing down gently to pack the filling tightly.
6. Place the stuffed peppers in a baking dish and bake for 20-25 minutes until the peppers are tender.
7. If desired, sprinkle shredded mozzarella cheese on top of the stuffed peppers in the last 5 minutes of baking.
8. Serve hot and enjoy.

These Turkey and Spinach Stuffed Peppers are a perfect balance of protein, fiber, and nutrients, making them an ideal low-sodium, keto-friendly meal. The ground turkey provides lean protein, while the spinach adds fiber and vitamins. The bell peppers are not only low in carbs but also rich in antioxidants, making them an excellent base for this dish. With minimal sodium and plenty of flavor from the spices, this recipe is both delicious and nutritious, offering a satisfying lunch option that won’t derail your health goals.

Avocado Chicken Lettuce Cups

These Avocado Chicken Lettuce Cups are a fresh, low-sodium, high-protein meal that’s both light and satisfying. Tender chicken breast is combined with creamy avocado, fresh lime, and a bit of cilantro, creating a flavorful filling that’s perfect for wrapping in crisp lettuce leaves. This dish is keto-friendly, low-carb, and free from processed salts, making it a great option for a healthy, nourishing lunch. The combination of protein from the chicken and healthy fats from the avocado makes for a filling and delicious meal.

Ingredients:

• 2 boneless, skinless chicken breasts, cooked and shredded
• 1 ripe avocado, diced
• 1 tablespoon lime juice
• 1/4 cup fresh cilantro, chopped
• 1/2 teaspoon cumin
• 1/4 teaspoon black pepper
• 8 large lettuce leaves (such as Romaine or Butter lettuce)
• 1/4 red onion, finely diced (optional)
• 1 tablespoon olive oil (optional for drizzling)

Instructions:

1. Cook the chicken breasts by grilling, baking, or pan-searing them until fully cooked (about 6-7 minutes per side). Once done, shred the chicken with two forks.
2. In a medium bowl, combine the shredded chicken, diced avocado, lime juice, cilantro, cumin, and black pepper. Stir gently to combine, making sure the avocado is well incorporated.
3. If you prefer extra flavor, add finely diced red onion to the mixture.
4. Lay the lettuce leaves flat on a plate. Spoon the chicken and avocado mixture into each leaf.
5. Optionally, drizzle with a small amount of olive oil for added richness.
6. Serve immediately, garnished with additional cilantro if desired.

These Avocado Chicken Lettuce Cups are a quick, refreshing, and low-sodium meal that’s perfect for anyone on a keto or low-carb diet. The tender chicken provides a good source of protein, while the creamy avocado adds healthy fats, making this dish both satisfying and nourishing. The lettuce wraps keep the dish light and refreshing, while the fresh lime and cilantro add a burst of flavor. With minimal preparation and no added salt, this meal is a great way to enjoy a healthy lunch without compromising on taste.

Grilled Zucchini and Chicken Skewers

Grilled Zucchini and Chicken Skewers are a simple, low-sodium, high-protein meal that’s perfect for a flavorful Friday lunch. Tender pieces of chicken breast are marinated in olive oil, lemon, garlic, and fresh herbs, then skewered with chunks of zucchini, bell peppers, and onions. The skewers are grilled to perfection, resulting in a smoky, juicy meal that’s full of flavor but light on sodium. This dish is keto-friendly, low-carb, and packed with lean protein and healthy vegetables.

Ingredients:

• 2 boneless, skinless chicken breasts, cut into cubes
• 2 medium zucchinis, sliced into thick rounds
• 1 bell pepper, cut into chunks
• 1 small onion, cut into chunks
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• Wooden or metal skewers

Instructions:

1. In a bowl, mix olive oil, lemon juice, garlic, oregano, and black pepper. Add the cubed chicken to the marinade and refrigerate for at least 30 minutes.
2. Preheat the grill or grill pan to medium-high heat.
3. Thread the marinated chicken cubes, zucchini rounds, bell pepper chunks, and onion onto the skewers, alternating the ingredients.
4. Grill the skewers for about 5-7 minutes per side, until the chicken is fully cooked and reaches an internal temperature of 165°F (74°C), and the vegetables are tender.
5. Serve the skewers hot, with optional lemon wedges for extra zing.

These Grilled Zucchini and Chicken Skewers are a fun, delicious, and healthy way to enjoy a low-sodium, high-protein meal. The chicken is perfectly marinated to stay juicy and flavorful, while the grilled vegetables add texture and nutrients. The combination of lean protein from the chicken and fiber-rich veggies makes this a balanced, low-carb, and keto-friendly option. The simplicity of the dish allows the fresh ingredients to shine, making it a perfect Friday lunch that’s both satisfying and nourishing without compromising on flavor.

Lemon Garlic Shrimp and Asparagus

This Lemon Garlic Shrimp and Asparagus is a quick and flavorful low-sodium, high-protein dish that’s perfect for a keto or low-carb lunch. Succulent shrimp are sautéed with fresh garlic and lemon, creating a deliciously light and tangy flavor profile. Asparagus is roasted to tender perfection, providing a hearty yet healthy side to complement the shrimp. This meal is rich in protein, fiber, and healthy fats, and it’s simple to prepare, making it a great option for a satisfying and nutritious Friday lunch.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 2 tablespoons olive oil, divided
• 3 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• 1/2 teaspoon black pepper
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Place the asparagus pieces on a baking sheet, drizzle with 1 tablespoon olive oil, and sprinkle with black pepper. Roast in the oven for 12-15 minutes, or until tender.
2. While the asparagus is roasting, heat the remaining tablespoon of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the shrimp to the skillet and cook for 2-3 minutes per side, or until pink and cooked through.
4. Stir in the fresh lemon juice and lemon zest, and cook for an additional 1-2 minutes, allowing the shrimp to absorb the flavors.
5. Serve the shrimp alongside the roasted asparagus, garnished with chopped parsley.

This Lemon Garlic Shrimp and Asparagus is a delightful, low-sodium, high-protein meal that’s bursting with flavor. The shrimp are tender and succulent, with a perfect balance of garlic and citrus, while the roasted asparagus adds a satisfying texture and nutritional boost. This dish is simple yet elegant, and it’s an excellent choice for a keto or low-carb lunch. Packed with protein and healthy fats, it will keep you full and satisfied without the excess sodium, making it a fantastic option for a light and nourishing meal.

Spaghetti Squash with Turkey Meatballs

Spaghetti Squash with Turkey Meatballs is a healthy, low-sodium, high-protein dish that’s perfect for a keto or low-carb diet. The spaghetti squash serves as a great pasta substitute, offering a light, nutrient-rich base for the homemade turkey meatballs. The meatballs are seasoned with garlic, herbs, and spices, then baked to perfection. Paired with a simple homemade marinara sauce, this dish provides all the comforting flavors of classic spaghetti without the carbs, making it a great choice for a filling and satisfying Friday lunch.

Ingredients:

• 1 medium spaghetti squash
• 1 lb ground turkey (lean)
• 1/4 cup almond flour (for meatballs)
• 1 egg
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 2 cups low-sodium marinara sauce
• 1 tablespoon olive oil (for roasting)
• Fresh basil, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside of the squash with olive oil, and season with black pepper.
2. Place the squash halves cut-side down on a baking sheet and roast for 40-45 minutes, or until the squash is tender and easily shreds into spaghetti-like strands with a fork.
3. While the squash roasts, prepare the turkey meatballs. In a bowl, combine ground turkey, almond flour, egg, oregano, garlic powder, and black pepper. Mix until well combined, then roll into 1-inch meatballs.
4. Place the meatballs on a baking sheet and bake at 400°F (200°C) for 15-20 minutes, or until they are golden brown and cooked through.
5. While the meatballs are baking, heat the marinara sauce in a saucepan over low heat.
6. Once the squash is roasted, use a fork to scrape the strands into a bowl. Top with turkey meatballs and marinara sauce. Garnish with fresh basil before serving.

Spaghetti Squash with Turkey Meatballs is a low-sodium, high-protein meal that delivers all the comfort of traditional pasta without the carbs. The spaghetti squash provides a perfect base, while the turkey meatballs are lean, flavorful, and easy to make. The marinara sauce adds a rich, savory element that ties everything together. This dish is a great option for those on a keto or low-carb diet, as it’s both filling and nutritious, providing a balance of protein, fiber, and healthy fats with minimal sodium.

Grilled Chicken Caesar Salad (Keto Version)

This Grilled Chicken Caesar Salad is a low-sodium, high-protein, keto-friendly twist on the classic Caesar salad. Instead of croutons, we use crispy Romaine lettuce, and the dressing is made with healthier ingredients like Greek yogurt and anchovy-free mayonnaise. The grilled chicken breast is marinated in olive oil, lemon, and herbs, adding a burst of flavor. This salad is packed with protein from the chicken and a creamy dressing that’s rich in healthy fats, making it a perfect light yet satisfying meal for a Friday lunch.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil (for marinade)
• 1 tablespoon lemon juice
• 1/2 teaspoon dried oregano
• 1/4 teaspoon black pepper
• 4 cups Romaine lettuce, chopped
• 1/4 cup grated Parmesan cheese
• 1/4 cup plain Greek yogurt (for dressing)
• 2 tablespoons mayonnaise (anchovy-free)
• 1 tablespoon lemon juice (for dressing)
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced

Instructions:

1. Preheat the grill or grill pan over medium heat. In a small bowl, combine olive oil, lemon juice, oregano, and black pepper. Marinate the chicken breasts in this mixture for 20-30 minutes.
2. Grill the chicken breasts for 6-7 minutes per side, or until fully cooked and the internal temperature reaches 165°F (74°C). Let the chicken rest for a few minutes before slicing it thinly.
3. In a large bowl, combine the chopped Romaine lettuce and grated Parmesan cheese.
4. In a separate bowl, whisk together Greek yogurt, mayonnaise, lemon juice, Dijon mustard, and minced garlic to create the dressing.
5. Drizzle the dressing over the salad and toss to combine. Top with sliced grilled chicken and serve immediately.

This Grilled Chicken Caesar Salad is a perfect balance of protein, healthy fats, and fresh vegetables, all while remaining low in sodium. The grilled chicken adds lean protein, while the creamy Caesar dressing made with Greek yogurt provides a rich and tangy flavor without the extra sodium. The fresh Romaine lettuce and Parmesan cheese complement the savory dressing, creating a satisfying and keto-friendly meal. This dish is a great choice for a light yet fulfilling Friday lunch, providing a healthy twist on the traditional Caesar salad.

Zucchini Noodles with Pesto Chicken

Zucchini Noodles with Pesto Chicken is a flavorful, low-sodium, high-protein dish that’s perfect for a keto or low-carb lunch. Zucchini noodles (zoodles) serve as a healthy, low-carb substitute for traditional pasta, while the pesto chicken brings a rich, herbaceous flavor. The pesto is made with fresh basil, garlic, olive oil, and Parmesan, creating a creamy sauce that coats both the chicken and the zucchini noodles. This dish is simple, light, and full of vibrant flavors, making it an ideal choice for a satisfying lunch without excess sodium or carbs.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 medium zucchinis, spiralized into noodles
• 1/2 cup fresh basil leaves
• 2 tablespoons olive oil (for pesto)
• 2 tablespoons grated Parmesan cheese
• 1 garlic clove
• 1 tablespoon lemon juice
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil (for cooking chicken)
• Salt to taste (optional)

Instructions:

1. Preheat the grill or grill pan to medium-high heat. Season the chicken breasts with a small amount of olive oil, black pepper, and salt (if desired).
2. Grill the chicken for 6-7 minutes per side, or until fully cooked and the internal temperature reaches 165°F (74°C). Let the chicken rest for a few minutes before slicing it thinly.
3. To make the pesto, combine basil, garlic, olive oil, Parmesan, and lemon juice in a food processor. Blend until smooth and creamy.
4. In a skillet, heat the remaining tablespoon of olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes, just until slightly softened.
5. Toss the zucchini noodles with the pesto sauce until evenly coated. Serve the pesto noodles with sliced grilled chicken on top.

Zucchini Noodles with Pesto Chicken is a delicious, low-sodium, high-protein dish that offers all the comfort of pasta without the carbs. The zucchini noodles are light and refreshing, while the pesto sauce adds a creamy, herby flavor to the dish. Grilled chicken provides lean protein, making this meal satisfying and nutritious. With minimal sodium, this dish is perfect for a healthy, keto-friendly lunch that’s bursting with fresh flavors and easy to prepare.

Cabbage and Ground Beef Stir-Fry

This Cabbage and Ground Beef Stir-Fry is a quick, low-sodium, high-protein meal that’s perfect for a low-carb or keto lunch. Ground beef is sautéed with shredded cabbage, garlic, and a few simple seasonings to create a flavorful and hearty stir-fry. The cabbage absorbs all the savory flavors, providing a satisfying texture and a boost of fiber. With lean beef and minimal sodium, this dish is a perfect balance of protein and vegetables, making it an ideal choice for a filling, nutritious lunch.

Ingredients:

• 1 lb lean ground beef
• 4 cups shredded cabbage
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce or coconut aminos (low-sodium)
• 1 tablespoon rice vinegar
• 1 teaspoon ground ginger
• 1/2 teaspoon black pepper
• 2 green onions, sliced (for garnish)

Instructions:

1. Heat the olive oil in a large skillet or wok over medium heat. Add the ground beef and cook, breaking it up with a spoon, until browned and cooked through (about 6-8 minutes).
2. Add the minced garlic to the skillet and sauté for another 1-2 minutes until fragrant.
3. Stir in the shredded cabbage, soy sauce (or coconut aminos), rice vinegar, ground ginger, and black pepper. Cook for 5-7 minutes, stirring frequently, until the cabbage is tender and slightly caramelized.
4. Garnish with sliced green onions and serve immediately.

This Cabbage and Ground Beef Stir-Fry is a hearty, low-sodium, high-protein meal that’s perfect for a keto or low-carb lunch. The ground beef provides protein, while the cabbage offers fiber and a crunchy texture. The stir-fry is quick and easy to prepare, and the soy sauce (or coconut aminos) adds a savory umami flavor without the added sodium. This dish is filling and nutritious, making it a great option for a satisfying lunch that won’t leave you feeling sluggish.

Grilled Portobello Mushrooms with Herbed Chicken

Grilled Portobello Mushrooms with Herbed Chicken is a low-sodium, high-protein dish that’s perfect for a flavorful keto lunch. The large, meaty Portobello mushrooms are grilled to perfection, providing a savory base for the juicy, herb-marinated chicken. The chicken is seasoned with fresh herbs like thyme, rosemary, and parsley, then grilled alongside the mushrooms for a dish full of rich, herby flavors. This meal is both filling and light, making it an ideal choice for anyone looking to enjoy a low-sodium, high-protein lunch that’s packed with flavor.

Ingredients:

• 4 large Portobello mushroom caps, cleaned and stems removed
• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil (for chicken and mushrooms)
• 1 tablespoon lemon juice
• 1 teaspoon fresh rosemary, chopped
• 1 teaspoon fresh thyme, chopped
• 1 tablespoon fresh parsley, chopped (for garnish)
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder

Instructions:

1. Preheat the grill to medium-high heat. In a small bowl, mix olive oil, lemon juice, rosemary, thyme, black pepper, and garlic powder.
2. Coat the chicken breasts with the marinade and let them sit for 15-20 minutes.
3. Brush the mushroom caps with olive oil and season with black pepper.
4. Grill the chicken breasts for 6-7 minutes per side, or until fully cooked and the internal temperature reaches 165°F (74°C).
5. Grill the Portobello mushrooms for 3-4 minutes per side, until they are tender and have nice grill marks.
6. Serve the grilled chicken alongside the mushrooms, garnished with fresh parsley.

Grilled Portobello Mushrooms with Herbed Chicken is a low-sodium, high-protein meal that’s both satisfying and nutritious. The Portobello mushrooms provide a meaty, savory base, while the herb-marinated chicken adds juicy protein. Grilling brings out the natural flavors of the ingredients, and the fresh herbs add an aromatic touch. This dish is perfect for anyone looking for a flavorful yet light meal that’s keto-friendly, low-carb, and packed with protein. It’s a great option for a quick and easy Friday lunch that doesn’t compromise on taste.

Note: More recipes are coming soon!