20 Easy High-Protein Lunch Ideas for Work

Grilled Chicken and Quinoa Salad

This refreshing and satisfying salad packs a punch of protein, perfect for keeping you fueled throughout a busy workday.

Ingredients:

• 1 cup cooked quinoa
• 150g chicken breast, grilled and sliced
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Cooking method:

1. Cook quinoa according to package instructions and let it cool.
2. In a large bowl, combine quinoa, grilled chicken, cherry tomatoes, cucumber, and feta cheese.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Drizzle the dressing over the salad and toss to combine.
5. Serve chilled or at room temperature.

Avocado and Black Bean Wrap

This simple wrap is both nutritious and satisfying, offering a delightful mix of textures and flavors.

Ingredients:

• 1 whole wheat tortilla
• 1/2 avocado, sliced
• 1/2 cup canned black beans, rinsed and drained
• 1/4 red onion, thinly sliced
• 1/4 cup corn kernels
• 2 tablespoons salsa
• 1 tablespoon lime juice
• Salt and pepper to taste

Cooking method:

1. In a medium bowl, combine black beans, red onion, corn, salsa, lime juice, salt, and pepper.
2. Place the tortilla on a flat surface and layer the avocado slices in the center.
3. Spoon the bean mixture over the avocado.
4. Fold in the sides of the tortilla and roll it up tightly.
5. Slice the wrap in half and serve.

Lentil and Spinach Soup

A warm and hearty soup that is perfect for a comforting midday meal, packed with plant-based protein.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 cup dried lentils, rinsed
• 1 teaspoon cumin
• 4 cups vegetable broth
• 2 cups fresh spinach
• Salt and pepper to taste

Cooking method:

1. Heat olive oil in a pot over medium heat and sauté onion, garlic, and carrot until softened.
2. Add lentils and cumin, stirring for 1 minute.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat to simmer and cook for 25 minutes until lentils are tender.
5. Stir in spinach until wilted, then season with salt and pepper before serving.

Tofu Stir-Fry with Brown Rice

A quick and colorful stir-fry that's loaded with protein and perfect for a speedy lunch.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1/2 cup snap peas
• 1 cup cooked brown rice
• 1 tablespoon sesame seeds

Cooking method:

1. In a large pan, heat olive oil over medium heat and add tofu cubes, cooking until golden brown.
2. Add soy sauce, bell pepper, broccoli, and snap peas, sautéing until vegetables are tender-crisp.
3. Serve the stir-fry over a bed of cooked brown rice.
4. Garnish with sesame seeds before serving.

Turkey and Hummus Lettuce Wraps

These lettuce wraps are light, tasty, and incredibly easy to prepare, making them a perfect protein-packed lunch option.

Ingredients:

• 8 large lettuce leaves
• 200g cooked turkey breast, sliced
• 1/2 cup hummus
• 1/4 cup shredded carrots
• 1/4 cup sliced cucumbers
• 1/4 cup cherry tomatoes, quartered

Cooking method:

1. Lay out the lettuce leaves on a flat surface.
2. Spread a spoonful of hummus onto each leaf.
3. Add slices of turkey breast, carrots, cucumbers, and tomatoes.
4. Roll the lettuce leaves into wraps and secure with toothpicks if necessary.
5. Serve immediately.

Chickpea and Avocado Sandwich

This hearty sandwich combines creamy avocado and protein-rich chickpeas for a delicious lunch.

Ingredients:

• 1 can chickpeas, rinsed and drained
• 1 avocado
• 1 tablespoon lemon juice
• 1/4 red onion, finely chopped
• Salt and pepper to taste
• 4 slices whole grain bread
• Lettuce leaves

Cooking method:

1. In a bowl, mash chickpeas and avocado together.
2. Stir in lemon juice, red onion, salt, and pepper until well combined.
3. Spread the mixture onto two slices of bread.
4. Top with lettuce leaves and cover with remaining bread slices.
5. Cut in half and enjoy.

Egg and Spinach Quesadilla

A savory quesadilla packed with eggs and spinach, perfect for a protein-rich lunch.

Ingredients:

• 2 large eggs
• 1 cup fresh spinach
• 1/2 cup shredded cheddar cheese
• 2 whole wheat tortillas
• Salt and pepper to taste

Cooking method:

1. In a pan, scramble the eggs until fully cooked.
2. Add spinach to the eggs and cook until wilted.
3. Place one tortilla flat and spread the egg mixture evenly over it.
4. Sprinkle cheese on top and cover with the second tortilla.
5. Cook in a non-stick skillet until cheese melts and tortillas are golden brown on both sides.

Shrimp and Avocado Salad

This zesty shrimp and avocado salad is both refreshing and filling, perfect for a light lunch.

Ingredients:

• 200g cooked shrimp, peeled and deveined
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, sliced
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine shrimp, avocado, cherry tomatoes, and red onion.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve chilled.

Greek Yogurt and Berry Parfait

A delightful parfait that's as nutritious as it is delicious, offering a sweet treat packed with protein.

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey

Cooking method:

1. Spoon half of the Greek yogurt into a glass or bowl.
2. Layer with granola and mixed berries.
3. Add the remaining yogurt on top.
4. Drizzle with honey and enjoy.

Cottage Cheese and Spinach Stuffed Peppers

These stuffed peppers are a filling and flavorful meal packed with protein and nutrients.

Ingredients:

• 2 bell peppers, halved and deseeded
• 1 cup cottage cheese
• 1 cup fresh spinach, chopped
• 1/4 cup Parmesan cheese, grated
• Salt and pepper to taste

Cooking method:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix cottage cheese, spinach, Parmesan cheese, salt, and pepper.
3. Fill each bell pepper half with the cheese mixture.
4. Place peppers in a baking dish and bake for 25-30 minutes until the peppers are tender.
5. Serve warm.