If you’re looking to add more protein to your lunch while keeping it delicious and satisfying, you’re in the right place! These examples of high-protein lunch recipes are not only easy to prepare but also packed with nutrients to fuel your day. Whether you’re meal prepping for the week or just need a quick weekday bite, these meals will keep you energized and satiated.
This hearty salad is perfect for a lunch that’s both refreshing and filling. It’s ideal for meal prep, as it holds up well in the fridge for a few days. The combination of quinoa and black beans provides a complete protein source, making it a great option for vegetarians and meat-eaters alike.
Start by rinsing 1 cup of quinoa and cook it according to package instructions. In a large bowl, combine the cooked quinoa with 1 can of drained and rinsed black beans, 1 diced red bell pepper, 1 cup of corn (fresh or frozen), and a handful of chopped cilantro. For the dressing, mix the juice of 2 limes, 2 tablespoons of olive oil, 1 teaspoon of cumin, and salt and pepper to taste. Drizzle the dressing over the salad and toss everything together. This salad can be served cold or at room temperature, making it a versatile option for any lunch.
Notes & Variations: For added flavor, consider mixing in diced avocado or grilled chicken. You can also substitute the black beans with chickpeas or kidney beans if you prefer.
A turkey and spinach wrap is a quick and easy lunch that’s high in protein and low in carbs. It’s perfect for those busy days when you need something satisfying yet light.
Start with a large whole wheat tortilla and layer on 4-6 slices of deli turkey breast. Add a handful of fresh spinach, a few slices of tomato, and a sprinkle of shredded cheese (like mozzarella or cheddar). For some extra flavor, you can spread a thin layer of hummus or mustard on the tortilla before adding the fillings. Roll up the tortilla tightly, slice it in half, and enjoy! This wrap is portable and can be paired with a piece of fruit or a small side salad for a complete meal.
Notes & Variations: You can swap turkey for chicken, roast beef, or even a plant-based protein like tofu or tempeh. Feel free to add your favorite veggies like cucumbers or bell peppers for extra crunch.
This Greek yogurt chicken salad offers a creamy and delicious twist on the classic while keeping it high in protein. It’s a great option for those who love a salad but want something hearty enough to keep them full.
Begin by shredding 2 cups of cooked chicken breast. In a bowl, combine the chicken with 1/2 cup of plain Greek yogurt, 1 tablespoon of Dijon mustard, 1 tablespoon of lemon juice, and salt and pepper to taste. Add in 1/4 cup diced celery, 1/4 cup chopped walnuts, and 1/4 cup dried cranberries for sweetness and crunch. Mix everything until well combined. Serve it over a bed of greens, in a sandwich, or with whole-grain crackers. This chicken salad is not only delicious but also incredibly versatile, making it a go-to high-protein lunch option.
Notes & Variations: You can add fresh herbs like dill or parsley for an extra burst of flavor. For a lower-calorie option, you can replace the Greek yogurt with low-fat mayonnaise.
These examples of high-protein lunch recipes are not only easy to make but also delicious and filling. Try them out and see how they can enhance your meal planning while keeping your protein levels up throughout the day!