25 Easy High Protein Lunch Ideas

Grilled Chicken Salad

A delightful and nutritious option, Grilled Chicken Salad combines fresh greens with protein-packed chicken for a satisfying lunch.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• Salt and pepper to taste
• 4 cups mixed salad greens
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/2 cup cucumber, sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons balsamic vinaigrette

Cooking method:

1. Preheat the grill to medium-high heat.
2. Rub the chicken breasts with olive oil and season with salt and pepper.
3. Grill the chicken for 6-7 minutes on each side until fully cooked.
4. Remove from the grill and let it rest for a few minutes before slicing.
5. In a large bowl, combine the salad greens, cherry tomatoes, red onion, cucumber, and feta cheese.
6. Top the salad with sliced grilled chicken.
7. Drizzle with balsamic vinaigrette and serve immediately.

Quinoa and Black Bean Bowl

This colorful Quinoa and Black Bean Bowl is a hearty, protein-rich meal that's perfect for on-the-go lunches.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels
• 1 avocado, diced
• 1/4 cup cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Cooking method:

1. Rinse the quinoa under cold water, then combine it with water in a saucepan.
2. Bring to a boil, then reduce to a simmer and cover. Cook for 15 minutes until the water is absorbed.
3. Fluff the quinoa with a fork and let it cool slightly.
4. In a large bowl, mix the quinoa with black beans, corn, avocado, and cilantro.
5. Add lime juice, salt, and pepper, stirring well to combine.
6. Serve chilled or at room temperature.

Turkey and Hummus Wrap

Wrap up your lunchtime with this delicious and satisfying Turkey and Hummus Wrap.

Ingredients:

• 2 whole wheat tortillas
• 1/2 cup hummus
• 4 slices of turkey breast
• 1 cup spinach leaves
• 1/2 red bell pepper, sliced
• 1/4 cup shredded carrots

Cooking method:

1. Spread hummus evenly over each tortilla.
2. Layer turkey slices, spinach leaves, bell pepper, and carrots on top of the hummus.
3. Roll up the tortilla tightly and slice in half.
4. Serve with a side of fresh fruit or vegetable sticks.

Lentil and Vegetable Stir-Fry

Quick and easy, this Lentil and Vegetable Stir-Fry is packed with plant-based protein and flavor.

Ingredients:

• 1 cup cooked lentils
• 2 tablespoons olive oil
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 2 tablespoons soy sauce
• 1 tablespoon sesame seeds

Cooking method:

1. Heat olive oil in a large skillet over medium heat.
2. Add broccoli, bell pepper, and carrot, sautéing for 5-7 minutes until tender-crisp.
3. Stir in cooked lentils and soy sauce, cooking for an additional 2 minutes.
4. Sprinkle with sesame seeds before serving.

Shrimp and Avocado Salad

A refreshing Shrimp and Avocado Salad offers a light yet filling lunch option full of flavor and protein.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• Salt and pepper to taste
• 2 avocados, diced
• 1/2 red onion, chopped
• 1/4 cup cilantro, chopped
• Juice of 1 lime

Cooking method:

1. Preheat a skillet over medium-high heat and add olive oil.
2. Season shrimp with salt and pepper, then cook for 2-3 minutes on each side until pink and opaque.
3. In a bowl, combine shrimp with avocados, red onion, cilantro, and lime juice.
4. Toss gently to combine and serve immediately.

Chickpea and Spinach Stew

Rich in protein and fiber, Chickpea and Spinach Stew is a comforting, one-pot meal for a cozy lunch.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups spinach leaves
• 1 can (14 oz) diced tomatoes
• Salt and pepper to taste

Cooking method:

1. Heat olive oil in a pot over medium heat, then sauté onion and garlic until softened.
2. Add chickpeas, spinach, and diced tomatoes, stirring well.
3. Simmer for 10-15 minutes, seasoning with salt and pepper.
4. Serve warm with crusty bread or rice.

Tuna and White Bean Salad

A quick Tuna and White Bean Salad provides a punch of protein and flavor with minimal effort.

Ingredients:

• 1 can (5 oz) tuna, drained
• 1 can (15 oz) white beans, drained and rinsed
• 1/4 cup red onion, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking method:

1. In a bowl, combine tuna, white beans, and red onion.
2. Drizzle with lemon juice and olive oil, then season with salt and pepper.
3. Toss well to combine and serve chilled or at room temperature.

Egg and Veggie Muffins

These Egg and Veggie Muffins are perfect for meal prep, offering a protein-packed breakfast or lunch in every bite.

Ingredients:

• 6 eggs
• 1/4 cup milk
• 1/2 cup bell pepper, diced
• 1/2 cup spinach, chopped
• 1/4 cup cheese, shredded
• Salt and pepper to taste

Cooking method:

1. Preheat the oven to 375°F (190°C) and grease a muffin tin.
2. In a bowl, whisk together eggs and milk.
3. Stir in bell pepper, spinach, and cheese, seasoning with salt and pepper.
4. Pour the mixture evenly into muffin cups.
5. Bake for 20-25 minutes or until set.

Cottage Cheese and Fruit Bowl

A simple and refreshing Cottage Cheese and Fruit Bowl provides a protein-rich start to your day or a light lunch.

Ingredients:

• 1 cup cottage cheese
• 1/2 cup mixed berries
• 1/4 cup granola
• 1 tablespoon honey (optional)

Cooking method:

1. Place cottage cheese in a bowl.
2. Top with mixed berries and granola.
3. Drizzle with honey if desired and serve immediately.

Greek Yogurt Chicken Salad

Give a healthy twist to classic chicken salad using Greek yogurt for a creamy, protein-rich version.

Ingredients:

• 2 cups cooked chicken breast, shredded
• 1/2 cup Greek yogurt
• 1 tablespoon Dijon mustard
• 1/4 cup celery, diced
• 1/4 cup red grapes, halved
• Salt and pepper to taste

Cooking method:

1. In a mixing bowl, combine Greek yogurt, Dijon mustard, salt, and pepper.
2. Stir in shredded chicken, celery, and grapes until well combined.
3. Serve chilled, as a sandwich, or on a bed of greens.