As a busy business owner and mom of three, I need a high-protein lunch that comes together in under 10 minutes, or can be prepped ahead on the weekend. Prioritizing protein at lunchtime helps maintain lean muscle mass, keeps you energized, and prevents afternoon cravings. I’ve rounded up my favorite high-protein lunch ideas, including hearty salads, power bowls, and sandwiches.
I aim for a high-protein lunch every day to stay full and support my fitness goals. Ideally, my meal includes 30 to 50 grams of protein to keep me energized throughout the afternoon.
Each recipe below contains over 20 grams of protein and can be easily prepped in advance for quick, nourishing meals all week long.
Whether your goal is muscle gain or weight loss, pairing a high-protein lunch with a consistent workout routine will help you see the best results.
To reach my goals, I typically follow a high protein meal plan that divides my protein across three meals. For example, if my goal is 130 grams of protein per day, I aim for at least 30 grams of protein per meal. And I highly suggest front-loading your day with a high protein breakfast.
Additionally, I add two high-protein snacks that are around 20 grams of protein each.
Personally, I don’t count calories, but I do aim for at least 2,000 calories per day. Your needs may vary; for personalized guidance, consult a nutritionist or dietitian.
High Protein Lunch Recipes
A list of high-protein lunch ideas to keep you energized, including salads, protein bowls, and sandwiches.
Enjoy a refreshing No Lettuce Salad bursting with garbanzo beans, cherry tomatoes, cucumbers, and zesty seasonings. Topped with creamy cottage cheese, it’s a delightful twist on traditional salads, perfect for a quick and healthy meal.
High-protein lunch that’s good for meal prep, as it lasts several days in the fridge. Enjoy it over lettuce, as a sandwich, or for dipping crackers and veggies.
This flavorful Thai-inspired chicken salad is packed with fresh mango, crunchy veggies, cashews, and curry marinated chicken for a delicious meal prep lunch.
Grams of Protein per Serving: 45 grams
Ingredients
2 tablespoons peanut dressing
¼ cup diced red bell pepper
2 tablespoons sliced green onion
1 large carrot, shredded
½ cup cooked quinoa
2 tablespoons diced cilantro
⅓ cup diced mango
1 cup diced or shredded grilled or baked chicken breast
The best healthy Greek-inspired chicken salad loaded with chickpeas, fresh veggies, feta, and kalamata olives. Toss this light and simple salad with a flavorful Greek dressing for easy meal prep lunches.
Grams of Protein per Serving: 50 grams
Ingredients
2 tablespoons Greek dressing
1 tomato, diced
¼ cup diced cucumber
½ cup cooked chickpeas
2 tablespoons diced red onion
1 cup diced or shredded grilled or baked chicken breast
A satisfying salad made with tender chicken, smoked almonds, juicy grape tomatoes, sweet corn kernels, curly kale, and onion all toasted together with mayonnaise and BBQ sauce.
Grams of Protein per Serving: 27 grams
Ingredients
2 cups cooked chicken, diced or shredded
¾ cup loosely packed curly kale, chopped
½ cup halved or quartered grape tomatoes
2 tablespoons fine diced red onion
2 green onion, thinly sliced, white, and light green parts
Avocado pesto chicken salad made with an easy homemade nut free pumpkin seed & avocado pesto, then piled on toasted bread for a delicious, healthy sandwich.
Grams of Protein per Serving: 46 grams
Ingredients
3⁄4 pound boneless skinless chicken breast
Salt and pepper
2 tablespoons raw pepitas
½ ripe avocado
1 cup packed basil leaves
1 tablespoon fresh lemon juice
1 small clove garlic
3 tablespoons water
¼ teaspoon salt
Freshly ground black pepper
2 large carrots, shredded for crunch
4 slices sprouted, whole grain, or gluten free bread
What Are The Best High Protein Foods To Meal Prep For Lunches?
Some of the best high-protein foods for meal prep include chicken, turkey, ground beef, and sausage (pork, turkey, or chicken sausage). Seafood such as shrimp, salmon, and tuna are also great. For plant-based protein sources, tofu, tempeh, lentils, quinoa, beans, and legumes are good options. To add more protein, I would recommend hard-boiled eggs, edamame, Greek yogurt, and cottage cheese.
How Much Protein Do I Need To Eat For Lunch?
To reach my goals, I typically divide my protein across three meals. For example, if my goal is 130 grams of protein per day, I will eat at least 30 grams of protein for lunch. That said the amount of protein you need for breakfast can vary based on your individual needs. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (Harvard Health Publishing). To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator.
Wow, thanks for putting in all this work! I’m and excited to try these recipes. Just recently started paying attention to my protein intake so this blogpost is timely. Love NML and praying Gods blessing over you all.
Wow, thanks for putting in all this work! I’m and excited to try these recipes. Just recently started paying attention to my protein intake so this blogpost is timely. Love NML and praying Gods blessing over you all.
Hope this is helpful, Roslyn! Keep up the great work! -Lindsey