25 High-Protein Lunch Ideas You Can Prep in 10 Minutes

Curried Chicken Salad

This quick and flavorful Curried Chicken Salad is perfect for a protein-packed lunch that's ready in just minutes.

Ingredients:

• 1 cup cooked chicken breast, diced
• 2 tablespoons Greek yogurt
• 1 tablespoon curry powder
• 1/4 cup diced celery
• 1/4 cup sliced almonds
• Salt and pepper to taste
• Lettuce leaves or whole-grain bread for serving

Cooking method:

1. In a mixing bowl, combine the Greek yogurt and curry powder until well blended.
2. Add the diced chicken, celery, and sliced almonds to the bowl and mix until evenly coated with the yogurt-curry mixture.
3. Season with salt and pepper to taste.
4. Serve the curried chicken salad in lettuce leaves or as a filling for sandwiches using whole-grain bread.

Quinoa and Black Bean Fiesta Bowl

A vibrant and satisfying quinoa and black bean fiesta bowl will keep you full and fueled throughout your day.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup black beans, rinsed and drained
• 1/4 cup corn kernels
• 1/4 cup diced bell pepper
• 2 tablespoons salsa
• 1 tablespoon lime juice
• 2 tablespoons chopped cilantro
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine the cooked quinoa, black beans, corn, and bell pepper.
2. Add the salsa, lime juice, and chopped cilantro, mixing well.
3. Season with salt and pepper to taste.
4. Enjoy as is, or serve over a bed of greens for an extra nutritional boost.

Turkey and Avocado Wrap

This turkey and avocado wrap is a simple yet delicious way to enjoy a high-protein lunch on the go.

Ingredients:

• 2 whole-grain tortillas
• 4 slices of deli turkey
• 1 avocado, sliced
• 1/4 cup mixed greens
• 1 tablespoon mustard

Cooking method:

1. Lay out the tortillas and spread a thin layer of mustard on each.
2. Place two slices of turkey on each tortilla.
3. Layer the avocado slices and mixed greens over the turkey.
4. Roll the tortillas tightly, slice in half, and serve immediately.

Greek Yogurt Tuna Salad

Elevate your traditional tuna salad with this creamy Greek yogurt version for a healthier and protein-packed option.

Ingredients:

• 1 can tuna, drained
• 3 tablespoons Greek yogurt
• 1/4 cup diced red onion
• 1/4 cup diced cucumber
• 1 tablespoon lemon juice
• Salt and pepper to taste

Cooking method:

1. In a bowl, mix the Greek yogurt and lemon juice.
2. Add the drained tuna, red onion, and cucumber, stirring well to combine.
3. Season with salt and pepper to taste.
4. Serve with crackers, in a sandwich, or atop greens.

Chickpea Spinach Salad

This fresh and filling chickpea spinach salad is loaded with protein and takes just minutes to prepare.

Ingredients:

• 1 can chickpeas, rinsed and drained
• 2 cups fresh spinach
• 1/4 cup cherry tomatoes, halved
• 1/4 cup feta cheese
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Cooking method:

1. In a large salad bowl, combine chickpeas, spinach, cherry tomatoes, and feta cheese.
2. Drizzle with olive oil and red wine vinegar, and toss gently to combine.
3. Season with salt and pepper to taste.
4. Serve immediately or store in the refrigerator for later.

Egg and Cottage Cheese Breakfast Bowl

This savory egg and cottage cheese breakfast bowl offers a protein-rich start to your busy day.

Ingredients:

• 2 hard-boiled eggs, chopped
• 1/2 cup cottage cheese
• 1/4 avocado, diced
• Salt and pepper to taste
• Optional: hot sauce for serving

Cooking method:

1. In a bowl, combine chopped hard-boiled eggs and cottage cheese.
2. Add diced avocado and gently stir to incorporate.
3. Season with salt and pepper to taste.
4. Add a dash of hot sauce if desired and serve immediately.

Lentil and Tomato Soup

Warm and nourishing, this lentil and tomato soup can be prepared in a flash for a hearty lunchtime treat.

Ingredients:

• 1 can lentils, rinsed and drained
• 1 can diced tomatoes
• 1 cup vegetable broth
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Cooking method:

1. In a saucepan, combine lentils, diced tomatoes, and vegetable broth.
2. Stir in cumin and garlic powder.
3. Simmer over medium heat for about 5 minutes until the soup is heated through.
4. Season with salt and pepper to taste and serve warm.

Peanut Butter Banana Protein Smoothie

For a quick and nutritious meal, whip up this peanut butter banana protein smoothie in just minutes.

Ingredients:

• 1 banana
• 2 tablespoons peanut butter
• 1 cup almond milk
• 1 scoop protein powder
• Ice cubes, optional

Cooking method:

1. In a blender, combine the banana, peanut butter, almond milk, and protein powder.
2. Blend until smooth, adding ice cubes if desired for a thicker consistency.
3. Pour into a glass and enjoy immediately.

Edamame Hummus Wrap

A delightful and healthy twist on traditional hummus, this edamame hummus wrap is perfect for a quick lunch.

Ingredients:

• 1 cup shelled edamame
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• Salt to taste
• 2 whole-grain tortillas

Cooking method:

1. In a food processor, combine edamame, tahini, lemon juice, and garlic.
2. Blend until smooth and creamy, seasoning with salt to taste.
3. Spread the edamame hummus generously over each tortilla.
4. Roll up and slice in half for an easy-to-eat wrap.

Smoked Salmon and Cream Cheese Roll-Ups

These elegant smoked salmon and cream cheese roll-ups are perfect for a protein-packed lunch that feels like a treat.

Ingredients:

• 4 slices smoked salmon
• 1/4 cup cream cheese
• 1 tablespoon dill, chopped
• 1/2 cucumber, sliced thinly

Cooking method:

1. Spread a thin layer of cream cheese over each slice of smoked salmon.
2. Sprinkle dill evenly over the cream cheese.
3. Place several cucumber slices on top of the cream cheese layer.
4. Roll up the salmon slices tightly, slice into bite-sized pieces, and serve.