Protein is an essential macronutrient that’s responsible for helping you build strong muscles and keep your energy levels up throughout the day. The FDA says that the average adult needs 0.35 grams of protein for every pound of their body weight, meaning the average adult will need between 50 and 70 grams of protein a day. However, many health experts are now suggesting the recommendation to thrive is higher than that- closer to 1g per pound of body weight. As with everything, do your own research and experiment a little to see what feels right for you. A great place to start would be just tracking what you are taking in each day right now. It might be less than you expect! It’s recommended that each meal has at least 15 grams of protein, with many experts now saying between 30-50 is more ideal. Wherever you fall on that need spectrum, I’ve rounded up some protein-packed lunch ideas to keep you full and satisfied throughout the day because can we all agree that lunches somehow are the hardest meal of the day?? If protein interests you, you might also find these posts useful: My go-to sources for protein High protein breakfast meal prep Healthy protein snacks for kids Make ahead high protein breakfast sandwich High Protein Lunch Recipes High protein lunches don’t have to be difficult and you don’t need to worry about pulling up the internet to find out how much protein is in each ingredient. By incorporating a few simple, high-protein foods it’s easy to create tasty and filling lunches that’ll power you through until dinnertime. What Is A High Protein Lunch? A typical high-protein lunch has a minimum 30% of its calories coming from protein. Including as many common high-protein ingredients in your lunches as you can, it’s easy to make a lunch high-protein. Some great sources of protein include meats like chicken and beef, fish, eggs, nuts and seeds, dairy, and lentils or beans. If you see a lot of those ingredients in your lunch recipe, it’s fair to say that it’ll be a high-protein lunch. 8 High Protein Lunch Ideas Chicken Larb Bowls Chicken is a great source of protein, and this chicken larb bowl recipe from What’s Gabby Cooking is loaded with earthy and savory flavors that make you look at chicken in a whole new light. Larb is a traditional meat-filled dish served in Thailand and Laos by street vendors, often over a salad. Gabby puts a spin on this chicken salad by serving it over a bowl of rice so you feel full and satisfied. This is one of the best protein lunch recipes because you can make up a huge batch on Sunday and portion it into individual meal prep containers. Then reheat it for easy lunch bowls all week. Try using cauliflower rice for a low-carb option, or brown rice for added fiber. 30 grams of protein per serving Grinder Sandwich Sandwiches are a lunchtime staple, but this Grinder Sandwich by A Cozy Kitchen isn’t your average sandwich! Full of flavor, and loaded with various meats and cheese this sandwich is a delicious protein-packed lunch that you’ve got to try to believe. A creamy salad with red pepper, oregano, garlic and red wine flavors is added to a fresh Italian bread loaf alongside sliced pepperoni, prosciutto, salami, Havarti, and Colby jack cheese. Then the whole thing is toasted in the oven for a creamy, cheesy, rich lunchtime masterpiece! 42 grams of protein per serving Chickpea Tuna Salad This chickpea tuna salad recipe from Well Plated by Erin combines two protein powerhouses. Tuna is loaded with protein with 28 grams per 100-gram serving, while chickpeas are a great source of plant-based protein with 19 grams per 100-gram serving. Put them together and you have a tasty, supercharged tuna salad that’s one of the best protein lunch ideas. To add some crisp, juicy flavors, this chickpea tuna salad includes bell peppers and tomatoes alongside a light lemon and garlic olive oil dressing. One of my favorite parts of this recipe is that it can be made in under 30 minutes, making it perfect for busy weekdays. This recipe is also perfect for meal prep since the salad itself can be made in advance with the dressing added later. 29 grams of protein per serving Easy Burrito Bowls Whether you’re looking for healthy lunch ideas for kids, or you want to pack a protein-packed lunch for yourself, burrito bowls are a tasty option. Damn Delicious has a really good version of burrito bowls that are loaded with high-protein black beans, filling rice, and a creamy dressing. If you want to add some extra protein to these burrito bowls, toss in some leftover BBQ chicken which will fit right into the sweet rice and chipotle flavors of this easy lunch. 8.3 g protein per serving, but add some chicken to up the protein while maintaining all that good fiber! Black-Eyed Pea Soup Soups are a delicious comfort food that can be hearty and filling while also remaining light and healthy. This black-eyed pea soup recipe from The Defined Dish uses protein-packed black-eyed peas and ham alongside a rich chicken broth and hearty veggies like carrots, onions, and bell peppers to create a delicious cool-weather lunch. This soup is easy to make, and a great option for weekend meal prepping. The jalapeno adds just the right amount of spice to add some interest to this lunch, but if you’re making it for your kids or someone who isn’t a fan of spice you can leave it out. 8–9 g protein per serving, but I usually eat 2 servings, so you’re looking at 16-18g Incredible Chicken Lettuce Wraps Lettuce wraps offer a healthy spin on the traditional wraps and sandwiches you find in lunch recipes. By using lettuce in place of wheat wraps or bread you reduce the amount of carbs you’re eating, without impacting the flavor or the protein of the wrap. These chicken lettuce wraps from Inspired Taste are full of flavor from the garlic, ginger, siracha, and hoisin sauce while packing a powerful protein punch with the ground chicken. I love the crunch the water chestnuts add to these lettuce wraps, and you can top them with some chopped peanuts to add even more flavor, crunch, and protein! This is another 30-minute meal that you can prep in less than 10 minutes. 23 grams of protein per serving Chef Salad One of the things I love about chef salad is all of the protein that’s included. This isn’t your typical lettuce-based salad! You have meaty chunks of ham, protein-packed hard-boiled eggs, and flavorful chicken all on top of a veggie-rich salad. You can customize these however you want by adding the protein you like, and removing what you don’t like. Some contain roast beef, while the chef salad recipe by A Family Feast has sliced provolone cheese that adds to the creaminess of the salad while boosting the protein. 23 grams of protein per serving Easy Power Lunch Bowls Lunch bowls are becoming more and more popular with good reason! These nutrient-packed lunches are a combination of filling fiber, protein, healthy fats and veggies with plenty of texture and flavor to keep your tastebuds happy. Love and Lemons has a vegetarian power lunch bowl recipe that’s fantastic! The recipe uses chickpeas, avocado, hemp seeds, kale, radish slices and some delicious spices for a vinaigrette. The chickpeas provide plant-based protein, giving this meal the power to keep you going throughout the day. If you want to add more protein, and you don’t mind adding meat, try tossing some BBQ chicken into the recipe. 12 grams of protein per serving Are there any protein-packed lunches that you love that aren’t on this list? Share them in the comments below and be sure to let me know which of these lunches you loved the most!
Protein is an essential macronutrient that’s responsible for helping you build strong muscles and keep your energy levels up throughout the day. The FDA says that the average adult needs 0.35 grams of protein for every pound of their body weight, meaning the average adult will need between 50 and 70 grams of protein a day. However, many health experts are now suggesting the recommendation to thrive is higher than that- closer to 1g per pound of body weight. As with everything, do your own research and experiment a little to see what feels right for you.
A great place to start would be just tracking what you are taking in each day right now. It might be less than you expect! It’s recommended that each meal has at least 15 grams of protein, with many experts now saying between 30-50 is more ideal. Wherever you fall on that need spectrum, I’ve rounded up some protein-packed lunch ideas to keep you full and satisfied throughout the day because can we all agree that lunches somehow are the hardest meal of the day??
If protein interests you, you might also find these posts useful:
High Protein Lunch Recipes
High protein lunches don’t have to be difficult and you don’t need to worry about pulling up the internet to find out how much protein is in each ingredient. By incorporating a few simple, high-protein foods it’s easy to create tasty and filling lunches that’ll power you through until dinnertime.
What Is A High Protein Lunch?
A typical high-protein lunch has a minimum 30% of its calories coming from protein. Including as many common high-protein ingredients in your lunches as you can, it’s easy to make a lunch high-protein. Some great sources of protein include meats like chicken and beef, fish, eggs, nuts and seeds, dairy, and lentils or beans. If you see a lot of those ingredients in your lunch recipe, it’s fair to say that it’ll be a high-protein lunch.
8 High Protein Lunch Ideas
Chicken Larb Bowls
Chicken is a great source of protein, and this from What’s Gabby Cooking is loaded with earthy and savory flavors that make you look at chicken in a whole new light. Larb is a traditional meat-filled dish served in Thailand and Laos by street vendors, often over a salad. Gabby puts a spin on this chicken salad by serving it over a bowl of rice so you feel full and satisfied. This is one of the best protein lunch recipes because you can make up a huge batch on Sunday and portion it into . Then reheat it for easy lunch bowls all week. Try using cauliflower rice for a low-carb option, or brown rice for added fiber.
- 30 grams of protein per serving
Grinder Sandwich
Sandwiches are a lunchtime staple, but this by A Cozy Kitchen isn’t your average sandwich! Full of flavor, and loaded with various meats and cheese this sandwich is a delicious protein-packed lunch that you’ve got to try to believe. A creamy salad with red pepper, oregano, garlic and red wine flavors is added to a fresh Italian bread loaf alongside sliced pepperoni, prosciutto, salami, Havarti, and Colby jack cheese. Then the whole thing is toasted in the oven for a creamy, cheesy, rich lunchtime masterpiece!
- 42 grams of protein per serving
Chickpea Tuna Salad
This recipe from Well Plated by Erin combines two protein powerhouses. Tuna is loaded with protein with 28 grams per 100-gram serving, while chickpeas are a great source of plant-based protein with 19 grams per 100-gram serving. Put them together and you have a tasty, supercharged tuna salad that’s one of the best protein lunch ideas. To add some crisp, juicy flavors, this chickpea tuna salad includes bell peppers and tomatoes alongside a light lemon and garlic olive oil dressing. One of my favorite parts of this recipe is that it can be made in under 30 minutes, making it perfect for busy weekdays. This recipe is also perfect for meal prep since the salad itself can be made in advance with the dressing added later.
- 29 grams of protein per serving
Easy Burrito Bowls
Whether you’re looking for , or you want to pack a protein-packed lunch for yourself, burrito bowls are a tasty option. Damn Delicious has a really good version of that are loaded with high-protein black beans, filling rice, and a creamy dressing. If you want to add some extra protein to these burrito bowls, toss in some leftover BBQ chicken which will fit right into the sweet rice and chipotle flavors of this easy lunch.
- 8.3 g protein per serving, but add some chicken to up the protein while maintaining all that good fiber!
Black-Eyed Pea Soup
Soups are a delicious comfort food that can be hearty and filling while also remaining light and healthy. This recipe from The Defined Dish uses protein-packed black-eyed peas and ham alongside a rich chicken broth and hearty veggies like carrots, onions, and bell peppers to create a delicious cool-weather lunch. This soup is easy to make, and a great option for weekend meal prepping. The jalapeno adds just the right amount of spice to add some interest to this lunch, but if you’re making it for your kids or someone who isn’t a fan of spice you can leave it out.
- 8–9 g protein per serving, but I usually eat 2 servings, so you’re looking at 16-18g
Incredible Chicken Lettuce Wraps
Lettuce wraps offer a healthy spin on the traditional wraps and sandwiches you find in lunch recipes. By using lettuce in place of wheat wraps or bread you reduce the amount of carbs you’re eating, without impacting the flavor or the protein of the wrap. These from Inspired Taste are full of flavor from the garlic, ginger, siracha, and hoisin sauce while packing a powerful protein punch with the ground chicken. I love the crunch the water chestnuts add to these lettuce wraps, and you can top them with some chopped peanuts to add even more flavor, crunch, and protein! This is another 30-minute meal that you can prep in less than 10 minutes.
- 23 grams of protein per serving
Chef Salad
One of the things I love about chef salad is all of the protein that’s included. This isn’t your typical lettuce-based salad! You have meaty chunks of ham, protein-packed hard-boiled eggs, and flavorful chicken all on top of a veggie-rich salad. You can customize these however you want by adding the protein you like, and removing what you don’t like. Some contain roast beef, while the by A Family Feast has sliced provolone cheese that adds to the creaminess of the salad while boosting the protein.
- 23 grams of protein per serving
Easy Power Lunch Bowls
Lunch bowls are becoming more and more popular with good reason! These nutrient-packed lunches are a combination of filling fiber, protein, healthy fats and veggies with plenty of texture and flavor to keep your tastebuds happy. Love and Lemons has a vegetarian that’s fantastic! The recipe uses chickpeas, avocado, hemp seeds, kale, radish slices and some delicious spices for a vinaigrette. The chickpeas provide plant-based protein, giving this meal the power to keep you going throughout the day. If you want to add more protein, and you don’t mind adding meat, try tossing some BBQ chicken into the recipe.
- 12 grams of protein per serving
Are there any protein-packed lunches that you love that aren’t on this list? Share them in the comments below and be sure to let me know which of these lunches you loved the most!
