Easy High Protein Lunch Ideas

High protein foods are suitable for most people.

As you age, your muscle mass declines, leading to a decrease in strength. 

That’s why doing physical activity and eating protein-rich foods may slow down this process, helping you maintain your functional ability even when you’re an older adult. 

High protein lunch ideas that are easy: good food for your health is more than just a catchy title. 

It’s the reality in which protein improves your quality of life by helping to enhance your strength and muscle mass (1). Purchased food is not a bad option, either, but you have no idea what’s inside the dishes.

Here, you control the process of creating healthy food for yourself that gives you energy. This review focuses purely on rich-protein lunch ideas.

You’ll explore easy recipes that require no cooking experience, just your patience and a desire to eat something delicious.

What Are Some High Protein Lunch Ideas Easy To Prepare?

You’re going to jump straight into high protein lunch ideas that are easy for weight loss and overall health improvement.

The current 8 recipes will jazz up your eating routine, allowing you to explore different tastes. So, you don’t only eat healthy food, but also treat yourself to something enjoyable.

Enjoyment from food is indeed a great way to improve your eating patterns, which helps avoid boredom snacking or overeating on junk food.

If you prepare a healthy meal that tastes delicious, it increases your chances of managing your weight and eating better meals consistently (2).

Now, let’s dive into the 8 lunch prep ideas filled with significant amounts of protein. 

1. Fully-Loaded Veggie Sandwiches
2. Soba Noodle Salad with Shrimp and Ginger Vinaigrette
3. Avocado and Tuna Salad Wraps
4. Kale & Chickpea Grain Bowls
5. Chicken Caesar Salad
6. Caprese Pasta Salad
7. Broccoli-Parmesan Chicken Soup
8. Greek Chicken Grain Bowl

Fully-Loaded Veggie Sandwiches

Ingredients:

• Flaky salt
• 2 ripe avocados
• 1 1/2 Tbsp. olive oil
• 2 Tbsp. fresh lemon juice
• 1/4 tsp. red pepper flakes
• Kosher salt and pepper
• 1 cup hummus, divided
• 2 cups baby arugula, divided
• 8 slices whole-grain bread, lightly toasted
• 1 large tomato, sliced 1/4 inch thick, divided
• 1 small eggplant, ends trimmed and sliced 1/2 inch thick
• 1/2 large cucumber, halved crosswise and thinly sliced lengthwise
• 2 cups sprouts (such as broccoli or radish), divided

The preparation process: 

1. Heat the broiler.
2. On the baking sheet, brush both sides of the eggplant with oil and season with 1/4 teaspoon each salt and pepper. Broil for 4-7 minutes until tender and browned in spots.
3. In a medium bowl, mash avocados with lemon juice, 1/2 teaspoon each salt and pepper, and red pepper flakes.
4. Spread 4 slices of toast with mashed avocados and an additional 4 slices with hummus.
5. Then, add the remaining fillings to make the sandwiches, sprinkling flaky salt on the tomatoes.

Nutritional value per serving (recipe makes 4 servings):

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Soba Noodle Salad with Shrimp and Ginger Vinaigrette

Ingredients:

• 2 Tbsp. canola oil
• 4 oz. soba noodles
• 4 oz. purple cabbage
• 2 Tbsp. rice vinegar
• 1 tsp. light brown sugar
• 2 scallions, thinly sliced
• 1 Tbsp. finely grated fresh ginger
• 1/2 cup frozen shelled edamame
• 1/2 Tbsp. Reduced-sodium soy sauce
• 8 oz. cooked large peeled and deveined shrimp
• 1 large carrot, peeled and cut into 1/2-inch pieces

The preparation process: 

1. Cook noodles per package directions.
2. Add edamame during the last minute of cooking. Drain the noodles and run under cold water to cool, then transfer back to the pot.
3. With a food processor or a knife, thinly slice the cabbage and transfer to a bowl.
4. Wipe out the food processor. Add carrot, soy sauce, ginger, vinegar, and sugar and pulse until finely chopped.
5. With the processor running, add the oil slowly until it is fully incorporated. Divide between two containers.
6. Divide edamame and noodles, cabbage, shrimp, and scallions between 2 larger containers.
7. Pack with dressing and toss together just before eating.

Nutritional value per serving (recipe makes 2 servings):

Avocado and Tuna Salad Wraps

Ingredients:

• 1 small avocado (100g)
• 1 Tbsp. lemon juice
• 1 1/2 Tbsp. olive oil
• Tuna (Fish, light, canned in water, drained solids) 85g
• Kosher salt and pepper
• Iceberg lettuce 110g
• red ripe cherry tomatoes
• onion, thinly sliced

The preparation process: 

1. Cut the avocado in half and scoop it into a bowl, leaving a shell of avocado flesh about ¼ inch thick on each half.
2. In a separate bowl, mash the lemon juice and onion into the avocado.
3. Add drained tuna, salt, and pepper, and stir to combine.
4. Fill avocado shells with tuna salad and serve.

Nutritional value per serving (recipe makes 1 serving):

Read more: Your Comprehensive 30-Day Clean Eating Meal Plan

Kale & Chickpea Grain Bowls

Ingredients:

• ½ cup uncooked bulgur
• 1 cup boiling water
• ½ cup vertically sliced shallots
• 2 cups finely chopped carrots
• ½ cup fresh flat-leaf parsley leaves
• 2 (15-oz.) cans unsalted chickpeas, drained and rinsed
• 1 ½ tablespoons neutral oil
• ½ avocado
• 4 cups chopped kale
• 1 clove garlic
• 1 tablespoon tahini, well stirred
• ¾ teaspoon kosher salt, divided
• ½ teaspoon black pepper
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon water
• ¼ teaspoon ground turmeric

The preparation process: 

1. Combine boiling water and bulgur in a medium bowl. Let stand 10 minutes; drain well.
2. Heat oil in a large skillet over high heat. Add the chickpeas and carrots; cook, stirring occasionally, for about 6 minutes, until the chickpeas are browned.
3. Add the kale; cover with a lid and cook for 2 minutes, until the kale is soft and the carrots are tender, about 2 minutes.
4. Add the chickpea mixture, parsley, shallots, 1/2 teaspoon of salt, and pepper to the bulgur; toss.
5. Place the avocado, turmeric, olive oil, juice, garlic, 1 tablespoon of water, tahini, and the remaining 1/4 teaspoon of salt in a food processor and process until smooth.
6. Spoon the bulgur mixture into bowls and drizzle with the avocado mixture.

Nutritional value per serving (recipe makes 4 servings):

Chicken Caesar Salad

Ingredients:

• 8 ounces of chicken tenders
• 1 teaspoon grated garlic, divided
• 1 1/2 teaspoons Dijon mustard, divided
• 5 tablespoons grated Parmesan cheese, divided
• 1/2 cup whole-milk plain strained (Greek-style) yogurt
• 1 teaspoon lower-sodium Worcestershire sauce
• 1/2 teaspoon anchovy paste
• 1/4 teaspoon lemon juice
• 4 cups chopped romaine lettuce hearts
• 4 tablespoons extra-virgin olive oil, divided
• 1/2 cup Caesar-seasoned croutons
• 1/4 teaspoon ground pepper, divided

The preparation process: 

1. In a medium bowl, stir together 1 teaspoon of mustard, 1/2 teaspoon of garlic, and 1/8 teaspoon of pepper. Add the chicken; toss until it is evenly coated.
2. Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat.
3. Toss the chicken and cook for 6-9 minutes, turning once.
4. Transfer the cooked meat to a cutting board and let it rest for 5 minutes before slicing.
5. In a large bowl, whisk together the yogurt, lemon juice, 3 tablespoons of Parmesan, 1/2 teaspoon of mustard, Worcestershire sauce, anchovy paste, the remaining 3 tablespoons of oil, 1/2 teaspoon of garlic, and 1/8 teaspoon of pepper.
6. Add the lettuce; toss until it is well coated.
7. Divide the salad between 2 plates. Top each plate with croutons and sliced chicken; sprinkle with the remaining Parmesan.

Nutritional value per serving (recipe makes 2 servings):

Caprese Pasta Salad

Ingredients:

• 1 teaspoon honey
• ¾ teaspoon salt
• ¼ cup lemon juice
• ¼ cup extra-virgin olive oil
• 2 tablespoons red-wine vinegar
• 8 ounces whole-wheat fusilli
• 4 ounces of mozzarella pearls
• 1 ¼ cups cherry tomatoes, halved
• ½ teaspoon ground pepper
• 1 teaspoon finely chopped garlic
• 3 tablespoons thinly sliced fresh basil, and some for garnish

The preparation process: 

1. Cook pasta according to package directions. Drain and rinse with cool water.
2. In a large bowl, whisk together the lemon juice, oil, garlic, vinegar, honey, salt, and pepper.
3. Gently stir in tomatoes, mozzarella, and the pasta.
4. Serve slightly cooled or cover and refrigerate for up to 3 days.
5. Stir in sliced basil just before serving.
6. Garnish with basil leaves.

Nutritional value per serving (recipe makes 4 servings):

Greek Chicken Grain Bowl

Ingredients:

• 1/2 cup farro
• 1 lemon, halved
• 2 6-oz boneless skinless chicken breasts
• 1 cup cherry or grape tomatoes, halved
• Plain Greek yogurt and feta cheese, for serving
• 2 Tbsp. olive oil, divided
• Kosher salt and pepper
• 2 small Persian cucumbers, diced

The preparation process: 

1. Heat grill to medium-high. Cook farro according to package directions.
2. Brush the chicken with ½ tablespoon of oil and season with ¼ teaspoon each of salt and pepper.
3. Grill for 5-6 minutes per side until just cooked through. Squeeze the juice from the lemon over the top, then transfer it to a cutting board. Let it cool for 5 minutes before slicing.
4. Mix the tomatoes and cucumbers with 1 ½ tablespoons of oil, 1 tablespoon of lemon juice, and a pinch of each salt and pepper.
5. Divide the farro among 2 plates, top with the tomato mixture, and add the chicken.
6. Add yogurt and a small piece of feta cheese, if desired.

Nutritional value per serving (recipe makes 2 servings):

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Broccoli-Parmesan Chicken Soup

Ingredients:

• 2 cloves garlic, finely chopped
• 4 cups low-sodium chicken broth
• 2 lb. broccoli (about 2 heads)
• 1/2 cup grated Parmesan
• 2 cups shredded chicken
• 2 Tbsp. olive oil
• 1 onion, finely chopped
• Salt and pepper
• 3 cups baby spinach
• 1 Tbsp. lemon zest
• 3 Tbsp. lemon juice

The preparation process: 

1. Cut the tops of broccoli into small florets and thinly slice stems.
2. Heat olive oil in a large pot over medium heat. Add garlic and onion, and cook for about 2 minutes.
3. Add the broccoli stems to the pot, season with 1/2 teaspoon each of salt and pepper, cover, and cook for 3-4 minutes.
4. Combine the florets and 1/2 cup of water, cover immediately, and steam for up to 6 minutes, or until they are bright green. Transfer half of the florets to the bowl and set aside.
5. Simmer chicken broth with baby spinach for 10 minutes.
6. Add grated Parmesan, lemon zest, and lemon juice, then puree with a standard blender.
7. Stir in shredded rotisserie chicken and remaining broccoli florets.

Nutritional value per serving (recipe makes 4 servings):

What Protein Is Best For Lunch?

People who search for high protein lunch ideas for work or before/after workouts may want to include the following products in their recipes:

• Soy products (tofu)
• Fish (Salmon, tuna)
• Lean meats (chicken, turkey)
• Dairy products (yogurt and milk)
• Nuts and seeds (walnuts and pumpkin seeds)
• Beans, peas, and lentils (chickpeas, lentils) (11).

Such products contain a large amount of protein, so adding them to your healthy packed lunch ideas is a brilliant idea. Choose whatever protein is convenient, enjoyable, accessible, and suits your needs. For example, if you don’t have access to a fridge or microwave at work, you might opt for something shelf-stable like canned fish or beans. Ideally, you’ll include a variety of different high protein foods in your overall diet.

How To Get 30g Protein For Lunch?

Looking for meal prep ideas high protein-focused offering 30g of this beneficial component?

These are 9 foods with about 30 grams of protein. 

1. A can of tuna
2. Tofu – ¾ cups
3. One protein shake
4. 150g salmon fillet
5. Chicken – half a breast
6. Eggs – 5 whole eggs
7. A cup of cottage cheese
8. Beef – 130 grams of steak
9. Two cups of lentils and beans
10. Greek Yogurt – a little bit more than one cup

Adding nuts, seeds, and yogurt to create new recipes can even boost your protein intake. Such products could be especially beneficial for those who want to explore high protein lunch ideas for weight loss.

Foods rich in protein may help promote weight loss. 

Protein keeps you satiated longer, which helps you avoid overeating (12).

It also helps maintain lean muscle mass.

Which Food Is Highest In Protein?

According to Johns Hopkins Medicine, the highest protein content per ounce can be found in beef and Turkey jerky, because they are dried, which reduces their weight. 

From 1 oz, you can get 10-15 grams of protein (13). Most other meats, poultry, seafood, and so on, contain around 6-7 grams of protein per ounce.

Let’s take a look at other foods from the list that offer the most protein content:

Among soy and vegetables:

• Edamame has the most protein, with 1 oz containing around 13 grams.

• A half cup of frozen or fresh edamame contains 8 grams of protein
• Tofu contains 3 grams per ounce.

Among legumes and nuts: 

• Lentils have the most protein (9 grams).
• Chili with beans, drained, has 10 grams.
• Other types of beans contain around 6-8 grams per ½ cup.

Among milk and dairy products: 

• The highest protein exists in high protein ultra-filtered milk, fat-free or 1% 8 oz (13 grams).
• Greek yogurt, plain, nonfat, light 5 oz (12-18 grams)
• Cottage cheese
• Ricotta (part skim) ½ cup (14 grams)
• Regular milk contains 8 grams per cup (8 oz).

Among grains: 

• The highest protein content is in high protein cereals ¾-1⅓ cup (7-15 grams)
• Other grain products contain around 3-6 grams of protein per serving.

Read more: The Ultimate High-Protein Plant-Based Meal Plan

What Are Some Quick High Protein Foods?

The best high protein lunch on the go foods, or quick snacks that tame your hunger, could be:

• Boiled eggs
• A handful of nuts
• Apples and peanut butter
• Cottage cheese or Greek yogurt with nuts and seeds
• A simple salad with basil, tomatoes, beans, and feta cheese
• Canned salmon salad
• Hummus with veggies
• A protein smoothie
• Turkey roll-ups
• A trail mix
• Jerky.

You could prepare the list of protein-rich foods beforehand, fill your fridge with your favorite healthy products, and experiment with quick combinations. 

What Not To Eat With High Protein?

People on a high protein diet tend to avoid or limit the following foods:

• Sugary foods (everything that contains lots of added sugar, such as cookies, chocolates, cakes, soft drinks, processed juices, and honey)
• Any alcohol (especially sugary cocktails)
• Refined grains, such as white pasta, rice, and flour (Opt for whole-grain products instead)
• Highly processed foods that contain a lot of saturated fats, such as fast food.

Frequently Asked Questions

• What is the fastest protein to eat?

The fastest protein sources to eat are jerky, nuts, and seeds. Anyone can add these products to high protein lunch box ideas. 

They don’t require any prep time and are beneficial for those looking for quick and healthy, protein rich snacks.

• What protein is hardest to digest?

Even though beef offers a large amount of protein, this meat, along with other red meats, can be hard to digest for some people. If you find this to be true for you, focus on eating more lean proteins, such as chicken or turkey, fish, and plant-based options. They may be easier for digestion and are excellent sources of protein. 

• What to eat at night for muscle gain?

Some of the best foods to eat before bed to help gain muscle are cottage cheese, nuts, Greek yogurt, hard-boiled eggs, or toast with hummus. 

• What is the unhealthiest protein?

Unhealthy sources of protein are processed meats and red meats in high amounts, which may increase your risk of certain cancers. Fatty red meats also contribute a lot of saturated fat, which isn’t the healthiest for your cardiovascular system (14).

The Bottom Line

This review covers the top 8 high protein lunch ideas that are easy and good for your health. All of them contain some of the most protein-rich sources, such as chicken, nuts, fish, and eggs.

Protein is beneficial for your body, helping to improve muscle strength and provide energy. All of the recipes are open to some ingredient alterations, if desired.