Lunch doesn’t always have to be bland and boring! These 32healthy high protein lunch recipes will make sure you always have something exciting to eat and help you hit your goals! Perfect for school, work, or on the go.
By now it’s no secret we are fans of high-protein meals. I always aim for 30+ grams of protein at each meal and lunch is no different. With getting enough protein, and a good balance of carbs and fat, I know I am setting myself up to feel my best through the remainder of the day. Because no one has time for an afternoon slump!
The thing is, lunch can sometimes get overlooked. We are too busy to make it and just resort to take-out. While I enjoy eating out, it’s not something I want to do every day. Not only does it get super expensive, but it’s hard to find healthy options.
And while we are big fans of making abalanced sandwich, sometimes you want to spice it up a little! And that is where these recipes come in!
To help you hit your goals, increase your intake, and keep mealtime exciting, we are rounding up our favorite high-protein lunch recipes. Most of these recipes are meal prep friendly – you can make them at the beginning of the week or enjoy them for dinner and take the leftovers with you the next. Broken down by different proteins and types of dishes, you are sure to find some you love.
Why we love these high protein lunch recipes
- so many options!– you’ll never get bored with all of these.
- they will fill you up and keep you full longer– protein is the most satiating macronutrient. Getting enough will help fill you up and slow down digestion, keeping you full longer!
- helps balance your blood sugar– protein (and fat) helps slow down the digestion of carbs to keep your blood sugar levels balanced. No more afternoon slumps!
- helps build and repair muscles– especially important for those who work out!
- customizable– most of these recipes can be customizable to your liking.
What is a good high protein lunch?
While there are no right or wrong lunch foods, you do want to put some thought and effort into making it. Not only do we want it to taste good, but we want to set ourselves up to feel full and satisfied and our blood sugar balanced. And just like all meals, we want to think of protein, carbs, healthy fats, and fiber.
Some are some high protein lunch ideas:
- balanced sandwichor wrap
- chicken, tuna, or salmon salad with crackers or on toast
- salad with protein
- stir fry with rice
- soup or chili
- balanced smoothie
Make sure to check out all our favorites below!
What lunch foods are high in protein?
Here are some foods that will give your lunch a protein boost:
- meat– chicken, turkey, beef
- seafood– salmon, tuna fish, shrimp…
- deli meat
- eggs
- greek yogurt
- cottage cheese
- protein powder
- lentils
- grains – quinoa, farro…
- tofu
- beans and legumes– black beans, kidney beans, chickpeas
Most of these foods are mixed macros (protein and carbs or fat) but they can still add up to make a big impact on your protein intake!
High protein chicken lunch recipes
Chicken sausage pastais a tasty recipe for easy comfort food. Made with your favorite chicken sausage, pasta, spinach, mushrooms, sauce, and creamy goat cheese to finish it off. Ready in 25 minutes from start to finish for a well-balanced meal.
Peanut butter chickenrecipe is a quick and easy recipe that combines chicken,vegetables, and a delicious Thai peanut sauce. It takes minimum effort to make and is perfect for a quick lunch or easy dinner recipe. High protein, gluten-free, and dairy-free.
Thai coconut chicken curryis loaded with chicken, veggies, potatoes, coconut milk, and spice for a delicious Thai meal at home. All you need is 40 minutes and one pan for a flavorful and healthy chicken curry that is gluten-free, dairy-free, paleo, and Whole30.
Creamy buffalo chicken soupwill be your new favorite healthy chicken soup recipe. It’s hearty and comforting, full of protein, and thickened without any dairy or flour. Made in one pot on the stove and ready in 45 minutes.
High protein beef lunch recipes
Baked spaghetti squash casserolecombines all your favorite chili ingredients into a delicious casserole. This healthy casserole recipe is made from simple ingredients, packed with protein and veggies, and is great for meal prep. Gluten-free and low-carb.
Beef burrito casserolehas seasoned ground beef, vegetables, rice, and beans are baked together and then topped with melty cheese for a delicious healthy casserole recipe. High protein, gluten-free, and great for meal prep.
Ground beef and cabbage stir frycomes together in one pan and in 25 minutes for a quick and healthy recipe. Packed with protein, veggies, and tons of flavor, it’s great for an easy meal or meal prep. Gluten-free, paleo, and Whole30 friendly.
Cheesy taco pastatakes the flavors of tacos and turns them into an easy and healthy pasta dish. Made with ground beef, veggies, and taco seasoning, and comes together with melted cheese. Full of flavor and absolutely delicious!
High protein salad lunch recipes
Fall harvest saladwith chicken, sweet potatoes, apples, cranberries, pumpkin seeds, goat cheese, and tossed with a creamy orange vinaigrette. Full of flavors and textures and perfect for autumn.
Healthy egg salad recipethat is creamy, crunchy, and simple to make. Made with mustard, pickles, dill, and tossed with creamy greek yogurt for extra protein. Serve it in a salad, in a sandwich, on lettuce wraps, or eat it as is. Perfect for meal prep or a quick and easy lunch.
Avocado chicken saladmade with shredded chicken, avocado, greek yogurt, lime juice, and cilantro. Ready in 10 minutes and perfect for meal prep or a quick and easy lunch. Gluten-free and high protein.
Chicken caesar pasta saladis a fun twist on a classic caesar salad. Made with pasta, shredded chicken, lettuce, parmesan cheese, and a homemade healthy caesar dressing. Perfect for an easy meal.
Vietnamese chicken cabbage saladwith cabbage, chicken, veggies, cashews, basil, and a refreshing dressing. Paleo, Whole30, low carb, and gluten free!
Healthy chicken saladwith shredded chicken breasts, grapes, toasted almonds, celery, herbs, and tossed with creamy greek yogurt for extra protein. Serve it in a salad, in a sandwich, on lettuce wraps, or eat it as is. Perfect for meal prep or a quick and easy lunch.
High protein seafood lunch recipes
Fish taco bowlsare ,made with pan-seared fish, crunchy cabbage, cilantro rice, and easy pineapple salsa for the perfect summer dish that’s light and refreshing, healthy, and easy to make.
Tuna salad (no mayo)made with apples, bell peppers, tahini, fresh herbs, and spices. Loaded with protein, healthy fats, and lots of flavors, it makes an easy and healthy lunch or snack made in minutes!
Salmon poke bowlfilled with fresh salmon, rice, veggies, mango, avocado, your favorite sushi additions, and topped with spicy mayo. These homemade poke bowls are fresh and bright, loaded with protein, carbs, and healthy fats, and make a quick and easy meal customizable to your liking.
Shrimp rice noodlescombine rice noodles, shrimp, veggies, and spices with a creamy Thai-inspired peanut butter sauce. It comes together in 30 minutes with just 10 ingredients and is perfect for an easy and healthy dinner recipe.
High protein vegetarian lunch recipes
Lemon asparagus pastacombines pasta and asparagus with a creamy lemon feta sauce made from greek yogurt, feta, lemon, and herbs. It comes together in 20 minutes, is packed with protein, and is so delicious!
Vegetarian chilihas two kinds of beans, veggies, tender sweet potato, and sweet corn. Perfectly spiced, thick and hearty, and easy to make on the stovetop or in your slow cooker! Serve with greek yogurt and cheese for even more protein!
Greek chickpea saladmade with chickpeas, tomatoes, cucumber, olives, and feta, and then tossed with fresh herbs and a quick greek dressing for a light, flavorful, and healthy chickpea salad recipe.
Vegetarian burrito bowlrecipe has roasted veggies, the best toppings, and a delicious chipotle crema all come together to make a burrito bowl that everyone will love.
High protein vegan lunch recipes
Creamy vegan pastawith veggies! Made with 10 ingredients and ready in 30 minutes. It will be your new go-to plant-based meal for an easy and comforting weeknight dinner. And it packs 17 grams of plant-based protein, fiber, and healthy fats for a well-balanced meal.
Coconut curry lentil soupis loaded with veggies, lentils, coconut milk, and curry spices for a flavor-packed vegan lentil soup recipe. It comes together in one pan in 35 minutes to make a healthy well-balanced meal.
Harissa chickpea and broccoli bowlswith creamy garlic sauce are the ultimatemake-ahead lunch.Vegan, gluten-free, and rich in fiber and protein, these chickpea bowls are equal parts hearty and healthy.
Spicy peanut tofu bowlsare a meal prep/lunch life-saver! Crispy tofu, roasted veggies, fluffy rice, and a spicy-sweet peanut sauce all over top.
High protein meal prep lunch recipes
Copycat Sweetgreen Harvest Bowlwith juicy marinated chicken, roasted sweet potato and brussel sprouts, apple, pecans, goat cheese, and a creamy balsamic dressing. It makes a delicious flavor-packed grain bowl that is perfect for a healthy lunch or dinner and a great option for meal prep.
Greek chicken bowlsmade with marinaded greek chicken, herby rice, a quick greek salad with tomatoes, cucumber, and olives, and topped off with feta and tzatziki. They make a delicious flavor-packed meal for lunch or dinner and are great for meal prep!
30-minute ground turkey stir fryis packed with protein and veggies and mixed with a sweet and spicy stir fry sauce. It comes together in one pan for a quick and healthy dinner recipe everyone will love. Gluten-free and high-protein.
Healthy chicken pad thairecipe uses sweet potato noodles, chicken, veggies, and a delicious pad thai sauce. Made in one pan and ready in 40 minutes for the perfect alternative to take out!
Sheet pan chicken za’atarwith potatoes, cauliflower, carrots, and peppers makes a delicious and easy one-pan meal. Everything is tossed with zesty za’atar, roasted until tender, and drizzled with tahini yogurt sauce. Eat it as is, with some pita bread, or I love serving it over some greens with diced tomato and cucumber for some crunch.
Greek lamb meatballsare full of fresh herbs and spices, red onion and garlic, and tons of flavor. Serve alongside fresh tomato and cucumber salad, herby cauliflower rice, and homemade tzatziki to bring it all together. They make a great balanced meal packed with protein and healthy fats and are great for meal prep.
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
