Protein is essential for keeping you full, energized, and focused—especially during the middle of the day when your body needs fuel to power through the afternoon.
Whether you’re packing lunch for work, school, or home, these high-protein lunch ideas are tasty, balanced, and easy to prepare.
1.
Grilled Chicken and Quinoa Salad
This protein-rich salad combines lean grilled chicken with quinoa, a complete plant-based protein. Add cherry tomatoes, cucumbers, spinach, and a lemon-olive oil dressing for a nutritious, satisfying meal.
Protein boost: Chicken breast + quinoa
Tip: Make a batch of grilled chicken ahead of time for easy lunch prep.
2. Lentil and Veggie Stir-Fry
Lentils are a great vegetarian source of protein and fiber. Stir-fry them with colorful vegetables like bell peppers, broccoli, and snap peas in a sesame-ginger sauce. Serve over brown rice or cauliflower rice.
Protein boost: Cooked lentils
Tip: Use pre-cooked lentils for faster prep.
3. Tuna and White Bean Wrap
Combine canned tuna with white beans, arugula, and a drizzle of olive oil and lemon juice. Wrap it in a whole wheat tortilla or serve in lettuce cups for a lighter option.
Protein boost: Tuna + white beans
Tip: Use low-sodium canned tuna for a heart-friendly meal.
4. Chickpea and Avocado Pita Pocket
Mash chickpeas with avocado, lime, and spices to create a creamy filling. Stuff into a whole grain pita with shredded lettuce and grated carrots for a delicious, meat-free lunch.
Protein boost: Chickpeas
Tip: Add sunflower seeds or hemp seeds for extra protein and crunch.
5. Turkey and Hummus Bowl
Layer sliced turkey breast, hummus, brown rice, roasted vegetables, and a sprinkle of feta cheese in a bowl. It’s a balanced mix of protein, healthy fats, and fiber.
Protein boost: Turkey slices + hummus
Tip: Make it vegetarian by swapping turkey for grilled tofu or tempeh.
6. Egg Salad with a Twist
Upgrade traditional egg salad by mixing in Greek yogurt instead of mayo and adding chopped herbs, celery, and a pinch of mustard. Serve with whole grain crackers or on a slice of toasted rye bread.
Protein boost: Hard-boiled eggs + Greek yogurt
Tip: Prepare the egg salad ahead and store in the fridge for up to 3 days.
7. Edamame and Brown Rice Bento
Pack a Japanese-inspired bento with steamed edamame, brown rice, sliced cucumbers, and a boiled egg. A drizzle of tamari or low-sodium soy sauce ties it all together.
Protein boost: Edamame + egg
Tip: Add seaweed snacks or pickled ginger for extra flavor.
