Today we’re highlighting easy lunch ideas high protein. Lunch is a meal that people often don’t think about, or pays much attention to, but it is one that can have a huge impact on our health, even more so than breakfast. I all too often see colleagues at work and school just throwing leftovers in a box or grabbing something quick because it’s easier for them. So today we’re going to change this!
Easy Lunch Ideas High Protein
Try our healthy, protein-packed lunch ideas from soups and salads to burgers and omelettes, including chicken, fish, meat and vegetarian options.
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A star rating of 3.6 out of 5.
Ideal for a quick midweek meal, whip up this nutritious salmon and noodle salad in just 20 minutes. The balance of protein and carbs make it super satisfying
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Indian chicken protein pots
Use leftover chicken or buy it ready-cooked for these speedy protein pots. The chicken is combined with spiced lentils and tomatoes and topped with tzatziki
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Egyptian egg salad
Give salad a shake-up with an Egyptian-inspired recipe that combines fava beans with egg and the rich flavours of tahini, garlic, lemon and cumin
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Chicken satay salad
Marinate chicken breasts, then drizzle with a punchy peanut satay sauce for a no-fuss, midweek meal that’s high in protein and big on flavour
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Healthy tuna lettuce wraps
Make these nifty wraps with avocado mayo as a great low-carb, high-protein lunch. They’re packed with omega-3-rich tuna and boast three of your five-a-day
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Egg & puy lentil salad with tamari & watercress
We’ve put together the ultimate healthy recipe to ease the symptoms of menopause, packed with calcium, folate and iron
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Mexican-style bean soup with shredded chicken & lime
Use leftover chicken breast in this substantial healthy soup. Alternatively, make the recipe vegetarian by topping with chunky, fresh guacamole
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Tuna Niçoise protein pot
Looking for a tasty protein fix after a workout, or a lunch that will fill you up? Try a tuna and egg Niçoise pot, delivering 30g of protein per portion
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Moroccan chickpea soup
Try something different for vegetarians with Moroccan chickpea soup
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Steak & broccoli protein pots
These protein pots feature steak with a tasty Japanese twist served with wholegrain rice and a zing of sushi ginger. Rustle them up in less than 20 minutes
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Spicy Cajun chicken quinoa
Protein-packed quinoa makes this midweek meal a superhealthy option
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Spinach & pepper frittata
A balanced, omelette-like dish of protein-rich eggs baked with cheese, garlic, tomatoes, peppers and spinach
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Skinny pepper, tomato & ham omelette
If you’re in need of a protein boost try making this healthy omelette for breakfast, using fewer yolks lowers the cholesterol
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Mussels in red pesto
Mussels are full of omega-3, iron and protein – try yours cooked in red pesto and wine
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Wild salmon veggie bowl
Succulent salmon flaked over a bed of healthy vegetables makes a delicious, protein-packed salad that’s also low-calorie, gluten-free and rich in beneficial omega-3 fats
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Red lentil & chorizo soup
Sweet smoked paprika and cumin flavour this rustic blend topped with spicy Spanish sausage
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Chargrilled turkey with quinoa tabbouleh & tahini dressing
This superhealthy supper is packed full of vibrant and fresh ingredients
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Warm roasted squash and puy lentil salad
This fresh and vibrant salad makes use of tinned lentils, a storecupboard staple. The result is filling, low-fat and contains all of your five-a-day
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Niçoise chicken salad
We’ve given the usual tuna Niçoise a twist by using chicken, for a lean veggie-packed salad that’s also rich in fibre, folate, vitamin c, iron and three of your five-a-day
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Runner bean tortilla with tomato salad
Swap potatoes for runner beans to make a fresh-tasting, healthy tortilla and serve with a tomato, red onion and basil salad to get three of your five-a-day
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Moroccan turkey meatballs with citrus couscous
Lighter than pasta and packed with protein – these meatballs make for a satisfying and superhealthy supper
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Low-fat turkey bolognese
Swap your usual beef mince with turkey to reduce the fat content of this classic Italian sauce and serve with wholemeal pasta
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Quinoa, lentil & feta salad
Quinoa, a protein-rich seed, makes a great substitute for rice or couscous
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Indian chickpeas with poached eggs
This quick, fibre-rich veggie supper is filling and good for you too. Chickpeas are a great source of manganese, which is essential for healthy bone structure
Easy High Protein Lunch Ideas
Are you looking for some easy high protein lunch ideas? Here are some tasty ideas to get you started.
High Protein Lunch Meal Prep
So many of us are busy and on the go.
Trying to pull together a high protein lunch on a whim can feel impossible.
So, if your intention is to eat high protein lunches, some planning may be required.
High protein lunch meal prep is a key to sticking to your goals.
Make a list of the high protein lunches you want to eat over the week. Then figure out what you can do to prep your meals.
This way, your lunch is ready to grab and go. Or you just have to do minimal prep to get the meal ready.
Remember, any food that you will not eat within 3-5 days can be frozen. This is a great way to preserve food!
High-Protein Meals
Below when we share our easy high protein lunch ideas, you will have plenty of ideas for a high protein easy meal.
Many people make the main entrée of a lunch the protein source, then add on a healthy fat and carbohydrate for sides. But there is no right or wrong way to prepare a high protein meal.
In addition to being high protein, it has to be a meal that you will actually enjoy eating.
High Protein Recipes
You can find a wide variety of high protein recipes on the internet. But the problem I often find with high protein recipes is they are too complicated. Or they contain ingredients you don’t already have or typically use.
Following a high protein diet should be easy, not complicated.
The high protein lunch ideas below are just that- ideas. While you can find a recipe, you don’t have to follow one to a “t”. Let’s not overcomplicate things!
You can make a sandwich or even soup without a recipe. Sometimes you just have to give it a try!
Baking is really the only type of cooking I don’t recommend ballparking- baking is a science that requires pretty exact measurements if you want your product to turn outright.
Easy High Protein Lunch Ideas
Without further ado, here are some high-protein lunch ideas!
Go through these ideas and make a list- what do you want to make for the coming week?
Then prepare a shopping list (if needed) and figure out what you can prepare in advance to make your high protein lunches even easier to make day-to-day.
We are going to share some of our favorite high protein lunch ideas including protein bowls, chicken breast, black beans, peanut butter, egg salad, slow cooker meals, then some additional ideas.
Protein Bowls
Protein bowls are a trendy high protein lunch idea.
They are easy to make and fun to eat.
You simply add your ingredients to a bowl (including several high protein ingredients, of course!) and enjoy.
The best thing about protein bowls is that you can make a complete meal in one bowl. You don’t have to worry about sides. Protein bowls are typically jammed pack with nutrition.
Protein bowls are easy to prepare in advance. This way you just need to throw the bowl in your lunch box on the way out the door.
How to make a protein bowl:
Add a scoop of the items below to a bowl. There is no perfect way to make a protein bowl. Experiment with different foods and flavors until you find your favorites!
Pick 1-2 proteins
- Grilled chicken breast
- Black beans
- Grilled lean beef
- Ground beef
- Pinto beans
- Tofu
- Shredded pork
- Chickpeas
- Ground turkey
- Eggs (hard boiled, poached, scrambled)
- Tuna
- Shrimp
- Grilled salmon
Pick 1-2 carbohydrates
- Brown rice
- Quinoa
- White Rice
- Cous Cous
- Diced cooked potatoes
- Sliced cooked sweet potatoes
Pick 1-2 healthy fats
- Avocado
- Chopped walnuts
- Olive oil (drizzle)
- Chopped peanuts
Pick 2-4 veggies
- Lettuce
- Spinach
- Kale
- Sprouts
- Tomatoes
- Carrots
- Cucumbers
- Jicama
- Beets
- Bell pepper
- Roasted Brussels sprouts
- Red cabbage
- Edamame
- Peas
- Red onions
- Butternut squash
Pick sauces or seasoning
- Freshly squeezed lime juice
- Lemon juice
- Fresh Cilantro
- Balsamic vinegar
- Fresh Basil
- Ranch
- Ginger
- Hot sauce
- Creamy dressing
- Pepper
- BBQ sauce
- Sesame seeds
- Cayenne pepper
Be sure to let us know what your favorite protein bowl combo is!
Chicken Breasts
A half chicken breast contains 27 grams of protein. It is a lean, high quality protein source that can be served in a variety of ways.
You can cook chicken breasts in advance to save some time.
Lunch Ideas with Chicken Breast:
- Chicken Salad: Slice cooked chicken breast and add to salad
- Chicken Sandwich: Make with mayo, lettuce, and tomato on a whole wheat bun
- BBQ Chicken Sandwich: Mix shredded chicken with BBQ and serve on a whole wheat bun
- Chicken and Rice: Serve baked chicken over rice
- Chicken Salad: Mix shredded chicken with mayo and seasonings, add to salad or sandwich
These are just a few high protein lunch ideas using chicken breast. But the sky is the limit!
Tasty, Uncomplicated High-Protein Lunches
Grilled Lemon Chicken Salad
With a whopping 40g of protein, this simple salad is everything you need come lunchtime. Toss chicken and lemons on your grill pan (or outdoor grill) while making dinner, and pack it for tomorrow’s lunch.
Waffle Iron Turkey Melt Panini
The trio of crispy bacon, creamy cheese, and delectable turkey slices help this sandwich pack in 33g of protein.
Roasted Red Pepper Hummus Veggie Wraps
You’re not imagining it. This totally vegetarian sandwich contains protein-packed veggies, goat cheese, and hummus for 28g of powerful protein.
15-Minute Chicken Shawarma Bowls
Prep these bowls for an entire week of filling lunches. This bowl has 36g of filling protein from chicken, Greek yogurt, chickpeas, and so much more.
View the recipe: 15-Minute Chicken Shawarma Bowls
Tuna-Quinoa Toss
This superfast lunch can be tossed together during your morning routine. A quick dressing coats a blend of quinoa, tuna, feta cheese, and chickpeas for 27g of protein.
Greek Slaw and Chicken Pitas
What could be easier than a 15-minute stuffed pita? Honestly not much. And for 32g of protein, this is a lunchtime masterpiece.
Roasted Salmon with Kale-Quinoa Salad
Crisp kale, flaky salmon, and juicy grapes come together for the perfect lunchtime salad — and add 43g of protein to your day