18 Low-Calorie High-Protein Lunches to Keep You Full

Grilled Chicken Salad with Quinoa

This refreshing salad combines the juiciness of grilled chicken with the wholesome goodness of quinoa, ensuring a satisfying and nutritious meal.

Ingredients

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

Cooking method

1. Cook the quinoa according to package instructions and let it cool.
2. Season the chicken breasts with salt and pepper and grill over medium heat until fully cooked, about 6-7 minutes per side. Let them rest before slicing.
3. In a large bowl, combine the salad greens, cherry tomatoes, cucumber, and cooled quinoa.
4. Top the salad with sliced chicken and crumbled feta cheese.
5. Drizzle olive oil over the salad, toss gently, and serve immediately.

Spinach and Egg White Omelette Wrap

This light yet filling wrap provides a protein punch with fluffy egg whites wrapped around fresh spinach.

Ingredients

• 3 egg whites
• 1/2 cup fresh spinach
• 1 whole-grain wrap
• 1 tablespoon low-fat cheese
• Salt and pepper to taste

Cooking method

1. Whisk the egg whites with a pinch of salt and pepper.
2. Cook the egg whites in a non-stick skillet over medium heat.
3. Add fresh spinach and cheese on top of the omelette and let it melt slightly.
4. Transfer the omelette onto the wrap, roll it up, and enjoy.

Turkey and Hummus Lettuce Wraps

These delightful wraps offer a refreshing, low-carb alternative to traditional sandwiches, while packing in protein and flavor.

Ingredients

• 4 large lettuce leaves
• 4 slices turkey breast
• 1/2 cup hummus
• 1/4 cup shredded carrots
• 1/4 cup sliced bell peppers

Cooking method

1. Spread hummus evenly on each lettuce leaf.
2. Layer turkey slices, carrots, and bell peppers on top.
3. Roll up the lettuce leaves tightly to form wraps and serve immediately.

Lentil Soup with Lemon

Perfect for a cozy lunch, this vibrant lentil soup is rich in protein and flavored with a hint of lemon.

Ingredients

• 1 cup lentils
• 1 onion, chopped
• 2 carrots, diced
• 2 garlic cloves, minced
• 6 cups vegetable broth
• Juice of 1 lemon
• Salt and pepper to taste

Cooking method

1. In a large pot, sauté onions, carrots, and garlic until soft.
2. Add lentils and broth; bring to a boil.
3. Reduce heat, cover, and simmer until lentils are tender, about 20-25 minutes.
4. Stir in lemon juice, season with salt and pepper, and serve hot.

Cottage Cheese and Fruit Bowl

This simple and quick cottage cheese bowl combines protein-packed dairy with the natural sweetness of fresh fruit.

Ingredients

• 1 cup cottage cheese
• 1/2 cup sliced strawberries
• 1/2 cup blueberries
• 1 tablespoon honey

Cooking method

1. Place cottage cheese in a serving bowl.
2. Top with strawberries and blueberries.
3. Drizzle with honey and enjoy.

Curried Chickpea Salad

Packed with spices and zest, this curried chickpea salad is both nutritious and delicious, perfect for a quick lunch.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1/4 cup Greek yogurt
• 1 tablespoon curry powder
• 1/4 cup chopped cilantro
• 1/2 lemon, juiced
• Salt to taste

Cooking method

1. In a bowl, mix Greek yogurt, curry powder, and lemon juice.
2. Add chickpeas and cilantro, stirring to coat well.
3. Season with salt and serve chilled.

Tuna Stuffed Bell Peppers

These colorful bell peppers stuffed with a savory tuna mixture make for a beautiful and filling lunch option.

Ingredients

• 2 bell peppers, halved and seeded
• 1 can tuna, drained
• 2 tablespoons mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon chopped parsley

Cooking method

1. Combine tuna, mayonnaise, lemon juice, and parsley in a bowl.
2. Stuff each bell pepper half with the tuna mixture.
3. Chill for 15 minutes before serving.

Quinoa and Black Bean Bowl

This hearty bowl combines quinoa and black beans for a protein-rich vegetarian meal.

Ingredients

• 1 cup quinoa
• 1 can black beans, drained and rinsed
• 1/2 cup corn kernels
• 1 avocado, diced
• 1/4 cup salsa

Cooking method

1. Cook quinoa according to package instructions.
2. Mix cooked quinoa with black beans, corn, and salsa.
3. Top with diced avocado and serve.

Egg Salad with Greek Yogurt

A high-protein twist on a classic, this egg salad uses Greek yogurt for creaminess without extra calories.

Ingredients

• 4 hard-boiled eggs, chopped
• 1/4 cup Greek yogurt
• 1 teaspoon Dijon mustard
• 1 tablespoon chopped chives
• Salt and pepper to taste

Cooking method

1. In a bowl, combine Greek yogurt, mustard, and chives.
2. Gently fold in chopped eggs.
3. Season with salt and pepper and serve with whole-grain bread or crackers.

Grilled Tofu and Vegetable Skewers

These flavorful skewers offer a plant-based protein option that’s easy to prepare and delicious.

Ingredients

• 1 block firm tofu, cubed
• 1 zucchini, sliced
• 1 bell pepper, chopped
• 2 tablespoons soy sauce
• 1 tablespoon olive oil

Cooking method

1. Toss tofu and vegetables in olive oil and soy sauce.
2. Thread onto skewers and grill over medium heat for 10-12 minutes.
3. Serve hot as a light and satisfying lunch.