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Summer Lunch Ideas

As a busy business owner and mom of 3, in the summer I need high-protein lunch recipes that come 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 summer lunch ideas, including protein-packed salads, sandwiches and wraps.

Quick links:

• Protein-packed summer salads
• High-protein sandwiches and wraps

I aim for a high-protein lunch all summer long to stay full, energized and ready to keep up with my kids’ busy schedules. Ideally, my meal includes 30 to 50 grams of protein so I can stay energized and avoid the afternoon crash. 

To keep summer meal planning simple and effective, I love prepping shredded chicken in the crockpot so I can throw together a quick, high-protein lunch in minutes. I also stock up at Costco on clean protein staples like organic eggs, rotisserie chicken, edamame, cottage cheese, quinoa, ricotta cheese, black beans and Greek yogurt, so I always have something nourishing on hand.

From salads to wraps and sandwiches, 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 3 meals. For example, if my goal is 130 grams of protein per day, I aim for at least 30 grams of protein per meal. I highly suggest front-loading your day with a high-protein breakfast.

Additionally, I add 2 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.

Protein-Packed Summer Salads

1. Blueberry Kale and Quinoa Salad

This kale quinoa salad has been my go-to delicious, fresh summer salad for 10+ years. It is full of good-for-you ingredients like blueberries, kale and quinoa.

Grams of Protein per Serving: 30 grams

Ingredients

• Chicken breast
• Quinoa
• Blueberries
• Kale
• Pumpkin seeds
• Pistachios
• Mint leaves
• Goat cheese 
• Avocado
• Lemons 
• Extra virgin olive oil

2. Waldorf Chicken Salad

This high-protein lunch is great for meal prep, as it lasts several days in the fridge. I love to enjoy it on a hot summer day over lettuce, as a sandwich or for dipping crackers and veggies.

Grams of Protein per Serving: 27 grams

Ingredients

• Shredded chicken
• Grapes
• Celery
• Red onion
• Walnuts
• Fresh basil 
• Mayonnaise
• Fresh lemon juice

3. Cottage Cheese Chicken Salad

This protein-packed cottage cheese chicken salad recipe is my go-to post-workout lunch. It’s creamy, flavorful and perfect for sandwiches, lettuce wraps or easy meal prep. 

Grams of Protein per Serving: 39 grams

Ingredients

• Cottage cheese
• Shredded chicken
• Red onion
• Celery
• Avocado oil mayo
• Lemon juice
• Dijon mustard
• Fresh dill
• Garlic powder

4. Summer Chicken Chopped Salad

A refreshing and light summer salad with chicken, ripe avocado, juicy strawberries and feta. I also love to serve this salad as a side dish in the summer when barbecuing.  

Grams of Protein per Serving: 19.3 grams

Ingredients 

• Romaine 
• Grilled chicken breast
• Strawberries
• Grape tomatoes
• Sweet corn
• Avocado
• Pecans 
• Feta crumbles or mozzarella cheese
• Lemon
• Honey 
• Apple cider vinegar
• Basil leaves
• Garlic
• Olive oil

5. Tuna Salad

The best no-cook healthy tuna salad recipe for a hot summer day. It is made with canned tuna, red onion, celery, chopped pickles and Greek yogurt. Perfect as a snack with crackers or on a sandwich.

Grams of Protein per Serving: 39 grams

Ingredients

• Tuna
• Plain Greek yogurt
• Celery
• Red onion
• Dill pickles
• Mayonnaise
• Dijon mustard
• Parsley
• Ground pepper
• Sea salt

6. Mason Jar Chicken Avocado Club Salad

This chicken avocado club mason jar salad combines chicken, turkey bacon, blue cheese and avocado. It’s filling, loaded with flavor and perfect for taking to work. 

Grams of Protein per Serving: 46 grams

Ingredients

• Boneless skinless chicken breast
• Olive oil
• Garlic powder
• Red onion
• Cucumber
• Grape tomatoes
• Turkey bacon or regular bacon
• Crumbled blue cheese
• Romaine
• Avocado
• Honey mustard dressing

7. No Lettuce Salad

I love how refreshing this No Lettuce Salad is during the summer. Topped with creamy cottage cheese, it’s a delightful twist on traditional salads, perfect for a quick and healthy meal.

Grams of Protein per Serving: 24 grams

Ingredients

• Garbanzo beans
• Cherry tomatoes
• Red onion
• Cucumbers
• Balsamic vinegar
• Olive oil
• Fresh lemon juice
• Sea salt
• Ground pepper
• Everything bagel seasoning
• Cottage cheese

8. Curry Cashew Chickpea Quinoa Salad

This curry cashew chickpea quinoa salad is packed with protein, veggies and delicious flavor from curry powder, fresh ginger and sweet and spicy maple-glazed cashews. I also love this salad for a quick and easy weeknight dinner recipe.

Grams of Protein per Serving: 16 grams

Ingredients 

• Quinoa
• Chickpeas
• Green peas
• Sesame oil
• Ginger
• Curry powder
• Ground turmeric
• Garlic powder
• Red bell pepper
• Shredded carrots
• Dried cherries 
• Red onion
• Cilantro
• Parsley
• Raw cashews
• Pure maple syrup
• Cayenne pepper

9. Creamy BBQ Chicken Salad

A satisfying salad made with tender chicken, smoked almonds, juicy grape tomatoes, sweet corn, curly kale and onion, all tossed together with mayonnaise and store-bought BBQ sauce.  

Grams of Protein per Serving: 27 grams

Ingredients

• Chicken
• Curly kale
• Grape tomatoes
• Red onion
• Green onion or scallions
• Corn 
• Almonds
• Mayo
• BBQ sauce

Easy High-Protein Sandwiches and Wraps

10. Rainbow Thai Peanut Chicken Wraps

These easy Thai-inspired peanut chicken wraps are protein-packed and have a delicious, flavorful peanut dressing for drizzling and dipping. The perfect lunch that’s easily made vegetarian or vegan.

Grams of Protein per Serving: 20.2 grams

Ingredients

• Natural peanut butter
• Coconut aminos
• Rice wine vinegar
• Ginger
• Honey
• Spinach tortillas
• Shredded carrots
• Bell pepper
• Shredded red cabbage
• Baby spinach
• Cilantro
• Green onion
• Chopped roasted peanuts
• Chicken breast

11. Chicken Salad Wraps

A healthy, high-protein chicken salad wrap that is a great post-workout meal. 

Grams of Protein per Serving: 29 grams

Ingredients 

• Chicken
• Spring onions 
• Greek or plain yogurt
• Light mayonnaise 
• Dijon mustard
• Carrots
• Baby spinach 
• Sun-dried tomatoes
• Celery 
• Lemon
• Parmesan cheese 
• Soft tortilla wraps 

12. Turkey Avocado Sandwich

This avocado turkey sandwich is loaded with protein and layered with fresh greens. This sandwich recipe comes together in under 10 minutes, making it the perfect quick, nourishing lunch.

Grams of Protein per Serving: 33 grams

Ingredients 

• Turkey
• Whole wheat bread
• Avocado
• Chipotle sauce
• Shredded carrots
• Red onion
• Sprouts
• Arugula

13. Turkey Pesto Sandwich

This turkey pesto sandwich is loaded with roasted red peppers, spinach, cheese, pesto and turkey for the ultimate lunch when I’m at the cabin. 

Grams of Protein per Serving: 31 grams

Ingredients

• Ciabatta loaf, sliced in half
• Olive oil
• Pesto
• Provolone cheese
• Roasted red pepper
• Deli turkey meat
• Spinach

14. 1-Minute Hummus Wrap

These easy and healthy, 1-minute lunch wraps are protein-packed and perfect for adult and kid lunch boxes.

Grams of Protein per Serving: 17 grams

Ingredients 

• Sprouted grain or whole wheat wrap
• Chickpeas
• Avocado, mashed
• Handful of spinach
• Cilantro to taste
• Lime

FAQs

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