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22 High-Protein Lunch Ideas to Fuel Your Day

ByAmelia

Are you looking for high-protein lunch ideas that are both delicious and easy to prepare? Protein is essential for maintaining energy, building muscle, and keeping you full throughout the day. Whether you’re a busy professional, fitness enthusiast, or just someone who loves flavorful meals, these 22 high-protein lunch ideas will inspire your weekly menu.

From salads and wraps to hearty bowls and sandwiches, these recipes are designed to pack a protein punch while keeping your taste buds satisfied.

1. Grilled Chicken Quinoa Salad

Ingredients:

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

Instructions:

  1. Combine quinoa, chicken, tomatoes, and cucumber in a bowl.
  2. Drizzle with olive oil and lemon juice.
  3. Toss well and season with salt and pepper.
  4. Serve chilled or at room temperature.

Protein per serving: ~35g

2. Tuna and Avocado Wrap

Ingredients:

  • 1 whole-wheat wrap
  • 1 can of tuna in water, drained
  • 1/2 avocado, mashed
  • 1 tbsp Greek yogurt
  • Lettuce leaves
  • Salt and pepper to taste

Instructions:

  1. Mix tuna, avocado, and Greek yogurt.
  2. Spread mixture onto the wrap, top with lettuce.
  3. Roll tightly and slice in half.

Protein per serving: ~28g

3. Turkey and Spinach Protein Sandwich

Ingredients:

  • 2 slices whole-grain bread
  • 100g sliced turkey breast
  • 1/2 cup fresh spinach
  • 1 slice Swiss cheese
  • 1 tsp mustard

Instructions:

  1. Layer turkey, cheese, and spinach on bread.
  2. Spread mustard on the top slice.
  3. Close the sandwich and toast lightly if desired.

Protein per serving: ~30g

4. Chickpea and Feta Salad

Ingredients:

  • 1 cup canned chickpeas, drained
  • 50g feta cheese, crumbled
  • 1/4 cup red onion, finely chopped
  • 1/2 cup cherry tomatoes, halved
  • 1 tbsp olive oil
  • 1 tsp lemon juice

Instructions:

  1. Mix all ingredients in a large bowl.
  2. Toss with olive oil and lemon juice.
  3. Serve chilled or at room temperature.

Protein per serving: ~20g

5. Beef and Veggie Stir-Fry

Ingredients:

  • 150g lean beef strips
  • 1 cup mixed bell peppers
  • 1/2 cup broccoli florets
  • 2 tbsp soy sauce
  • 1 tsp sesame oil

Instructions:

  1. Heat sesame oil in a pan, and cook the beef until browned.
  2. Add vegetables and soy sauce, stir-fry for 5–7 minutes.
  3. Serve hot with steamed rice if desired.

Protein per serving: ~32g

6. Egg and Veggie Power Bowl

Ingredients:

  • 2 boiled eggs, sliced
  • 1/2 cup quinoa
  • 1/2 cup steamed spinach
  • 1/4 cup roasted sweet potato cubes

Instructions:

  1. Assemble all ingredients in a bowl.
  2. Drizzle with olive oil and season.
  3. Serve warm or cold.

Protein per serving: ~22g

7. Salmon and Asparagus Salad

Ingredients:

  • 120g grilled salmon
  • 1 cup steamed asparagus
  • 1/2 cup mixed greens
  • 1 tsp olive oil
  • Lemon wedge

Instructions:

  1. Place greens and asparagus on a plate.
  2. Top with grilled salmon.
  3. Drizzle with olive oil and lemon juice.

Protein per serving: ~34g

8. Greek Yogurt Chicken Salad

Ingredients:

  • 150g cooked chicken breast, shredded
  • 1/2 cup Greek yogurt
  • 1/4 cup diced celery
  • 1/4 cup grapes, halved
  • Salt and pepper

Instructions:

  1. Mix all ingredients in a bowl.
  2. Serve with whole-grain crackers or in a wrap.

Protein per serving: ~32g

9. Lentil and Quinoa Bowl

Ingredients:

  • 1/2 cup cooked lentils
  • 1/2 cup cooked quinoa
  • 1/2 cup roasted vegetables
  • 1 tbsp tahini

Instructions:

  1. Combine lentils, quinoa, and vegetables in a bowl.
  2. Drizzle with tahini before serving.

Protein per serving: ~20g

10. Shrimp and Avocado Salad

Ingredients:

  • 120g cooked shrimp
  • 1/2 avocado, sliced
  • 1 cup mixed greens
  • 1 tbsp lemon juice
  • 1 tsp olive oil

Instructions:

  1. Toss shrimp and avocado with greens.
  2. Drizzle with olive oil and lemon juice.
  3. Serve chilled.

Protein per serving: ~30g

11. Cottage Cheese and Tomato Bowl

Ingredients:

  • 1 cup cottage cheese
  • 1/2 cup cherry tomatoes
  • 1 tbsp chopped chives
  • Salt and pepper

Instructions:

  1. Mix all ingredients in a bowl.
  2. Serve as a light lunch or side dish.

Protein per serving: ~28g

12. Turkey Meatball Wrap

Ingredients:

  • 4 cooked turkey meatballs
  • 1 whole-wheat wrap
  • 1/4 cup shredded lettuce
  • 1 tbsp low-fat Greek yogurt

Instructions:

  1. Slice meatballs and place in a wrap.
  2. Top with lettuce and Greek yogurt.
  3. Roll and enjoy.

Protein per serving: ~30g

13. Tofu Stir-Fry Bowl

Ingredients:

  • 150g firm tofu, cubed
  • 1 cup mixed vegetables
  • 1 tsp sesame oil
  • 2 tbsp soy sauce

Instructions:

  1. Heat oil in a pan, and fry tofu until golden.
  2. Add vegetables and soy sauce, stir-fry for 5 minutes.
  3. Serve hot.

Protein per serving: ~25g

14. Chicken Caesar Salad

Ingredients:

  • 150g grilled chicken breast
  • 2 cups romaine lettuce
  • 1 tbsp Parmesan cheese
  • 1 tbsp Caesar dressing

Instructions:

  1. Toss lettuce with Caesar dressing.
  2. Top with chicken and Parmesan.
  3. Serve immediately.

Protein per serving: ~35g

15. Black Bean and Quinoa Wrap

Ingredients:

  • 1 whole-wheat wrap
  • 1/2 cup black beans
  • 1/2 cup quinoa
  • 1/4 cup corn
  • 1 tsp salsa

Instructions:

  1. Mix beans, quinoa, and corn.
  2. Spread on a wrap, top with salsa.
  3. Roll and enjoy.

Protein per serving: ~22g

16. Egg Salad Sandwich

Ingredients:

  • 2 boiled eggs, chopped
  • 2 slices whole-grain bread
  • 1 tbsp Greek yogurt
  • Salt and pepper

Instructions:

  1. Mix eggs with Greek yogurt, salt, and pepper.
  2. Spread on bread slices.
  3. Close the sandwich and serve.

Protein per serving: ~22g

17. Salmon and Spinach Wrap

Ingredients:

  • 100g smoked salmon
  • 1 whole-wheat wrap
  • 1/2 cup fresh spinach
  • 1 tbsp cream cheese

Instructions:

  1. Spread cream cheese on the wrap.
  2. Add salmon and spinach.
  3. Roll tightly and slice.

Protein per serving: ~28g

18. Chicken and Hummus Pita

Ingredients:

  • 120g grilled chicken
  • 1 whole-wheat pita
  • 2 tbsp hummus
  • Sliced cucumber and tomato

Instructions:

  1. Spread hummus inside the pita.
  2. Add chicken and vegetables.
  3. Serve immediately.

Protein per serving: ~32g

19. Quinoa and Edamame Salad

Ingredients:

  • 1/2 cup cooked quinoa
  • 1/2 cup shelled edamame
  • 1/4 cup chopped bell pepper
  • 1 tbsp olive oil
  • 1 tsp soy sauce

Instructions:

  1. Combine all ingredients in a bowl.
  2. Toss with olive oil and soy sauce.
  3. Serve chilled.

Protein per serving: ~20g

20. Turkey and Cheese Roll-Ups

Ingredients:

  • 100g sliced turkey
  • 1 slice cheddar cheese
  • 1/2 avocado, sliced

Instructions:

  1. Place cheese and avocado on the turkey slice.
  2. Roll tightly and secure with a toothpick.
  3. Enjoy as a low-carb, high-protein snack lunch.

Protein per serving: ~25g

21. Baked Cod with Veggies

Ingredients:

  • 150g cod fillet
  • 1 cup roasted vegetables (zucchini, carrots, bell peppers)
  • 1 tsp olive oil
  • Salt, pepper, and lemon

Instructions:

  1. Preheat oven to 180°C (350°F).
  2. Place cod on a baking tray with vegetables.
  3. Drizzle olive oil, season, and bake for 15–20 mins.

Protein per serving: ~32g

22. Protein-Packed Lentil Soup

Ingredients:

  • 1 cup cooked lentils
  • 1/2 cup diced carrots
  • 1/2 cup diced celery
  • 1/4 cup diced onion
  • 2 cups vegetable broth

Instructions:

  1. Sauté onion, carrots, and celery until tender.
  2. Add lentils and broth, simmer 15 mins.
  3. Season with salt and pepper, serve hot.

Protein per serving: ~22g

Hi there! I’m Amelia, the creator and culinary heart behind RecipesTheir.com — your go-to space for mouthwatering recipes, creative cooking ideas, and everything delicious in between. With over 15 years of hands-on experience in the kitchen, I’ve spent most of my life perfecting flavors, experimenting with ingredients, and bringing people together through the joy of food. Cooking has always been more than a hobby — it’s my passion, my therapy, and my way of connecting with others.

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