30+ Healthy High Protein Lunch Ideas

Welcome to my ultimate roundup of 30+ healthy high-protein lunch ideas, a collection of recipes to keep you fueled and focused all day long! From vibrant salads to hearty sandwiches, soups and meal prep bowls, these protein-packed recipes each boast at least 20 grams of protein per serving. 

Prioritizing a nutritious lunch can often take a backseat, especially when you're juggling busy schedules or hectic workdays. However, neglecting to fuel your midday with a wholesome meal can end up leading to unhealthy snacking and energy crashes later in the day.

As someone who has experienced the dreaded afternoon slump one too many times, I understand the importance of a eating a protein-packed lunch. This is especially true when I'm working a long shift in the ER. Eating a protein-packed lunch not only keeps me feeling full and satisfied, but also helps me stay mentally sharp throughout the afternoon.

That's why I've gathered this collection of delicious and healthy lunch recipes, each boasting at least 20 grams of protein per serving, to help you stay focused and fueled until dinner.

If you're looking for some high-protein breakfast options, check out my tasty coffee protein shake, high protein overnight oats or healthy make-ahead breakfast burritos.

Why It's Important To Include Protein At Lunch

Protein is essential for maintaining muscle mass, supporting your weight management goals, and providing long-lasting energy. By incorporating protein-rich foods into your lunch, you can fend off hunger cravings and stay focused until dinner. 

But incorporating adequate protein into your lunch isn't just about satisfying hunger—it's about supporting your overall health and well-being. 

Here are a few reasons why prioritizing protein at lunch is a smart choice:

• Keeps you full and satisfied:
  • Protein takes longer to digest than carbohydrates, helping you stay satiated and preventing overeating.  
  • Protein-rich foods reduce appetite and hunger levels due to their impact on hunger hormones. Protein helps lower ghrelin levels, the hormone responsible for triggering hunger, while increasing levels of hormones that promote feelings of fullness. 
  • Protein helps decrease cravings and snacking tendencies.
• Supports muscle health:
  • Adequate protein intake is essential for building and maintaining muscle mass. This becomes even more important as we age and our muscles deteriorate.
• Regulates blood sugar levels:
  • Protein helps slow down the absorption of carbohydrates, preventing blood sugar spikes and crashes, and promoting overall metabolic health. This gives you sustained energy levels throughout the day rather than a quick spike and crash. By opting for a high-protein lunch, you can stave off hunger pangs and avoid the mid-afternoon slump many of us often experience.
• Boosts metabolism and increases fat burning:
  • Protein has a much higher thermic effect than fats and carbohydrates, meaning your body expends more calories to digest and utilize it. Studies have shown that high protein intake can boost your metabolism, which means you'll burn more calories. A high-protein diet can result in burning up to 80-100 more calories per day.
• Improves cognitive function:
  • Protein-rich meals can enhance mental clarity, focus, and productivity throughout the day.

Healthy High Protein Lunch Ideas

Below, you'll discover a collection of my favorite protein-packed lunch recipes. From spicy salmon bowls to classic chicken salads and everything in between, these easy high protein lunch ideas offer a variety of flavors and textures to suit your preferences and dietary needs.

Each recipe contains at least 20 grams of protein, ensuring you get the protein intake you need to power through your day.

Breaking it Down: To make your search for high-protein lunches easier, I've categorized these recipes into five types:

• Salads: Fresh and vibrant salads featuring lean meats, seafood, and plenty of colorful veggies and fruit.
• Bowls: Wholesome grain or veggie bowls packed with protein-rich ingredients like chicken, fish, and legumes.
• Sandwiches/Burgers/Wraps/Tacos/Quesadillas: Portable and satisfying options filled with protein-packed fillings and wrapped in whole-grain tortillas or bread.
• Soups: Hearty and nutritious soups brimming with beans, lentils, or lean meats for a protein boost.
• Other Recipes: Unique and creative dishes that provide a protein punch, perfect for mixing up your lunch routine.

With options ranging from quick and easy meals to make-ahead high-protein meal preps, you'll find plenty of inspiration to keep your lunches delicious and nutritious.

Salads

Santa Fe Salad (Southwest Chicken Salad)

With its bold flavors and fresh ingredients, this healthy Santa Fe Salad will transport your taste buds to the Southwest.

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Curried Chicken Salad with Grapes

My Curried Chicken Salad with Grapes is a delicious, protein-packed salad that's infused with a mixture of savory and sweet flavors. Enjoy this chicken salad on a bed of greens or use it to make sandwiches or wraps.

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White Bean Tuna Salad- From a Chef's Kitchen

Nix the boring tuna salad lunch with this easy, light, healthful, Tuscan-inspired mayo-free White Bean Tuna Salad with artichokes! You can pull it together in about 30 minutes from items you probably already have in your pantry!

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Greek Gyros Salad- What a Girl Eats

Greek gyros salad with spiced lamb, tzatziki, olives and fresh vegetables is low carb, keto friendly and gluten free.

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Strawberry Chicken Salad- Love from the Oven

Packed with chicken, cheese and pumpkin seeds, & brimming with fresh fruit and veggies, this Strawberry Chicken Salad has it all!

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The BEST Canned Salmon Mediterranean Salad - Delectable Food Life

Full of freshly chopped vegetables and a creamy dill lemon mayonnaise dressing, this colorful, healthful salmon salad is a perfect meal prep recipe.

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Chicken Salad with Grapes and Almonds

Enjoy this Chicken Salad with Grapes and Almonds between two slices of bread, atop a bed of crisp greens, or directly from the bowl. Made in just 15 minutes, it's a nutrient-packed dish that's perfect for meal prep!

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Bowls

Harvest Bowl (Sweetgreen Copycat Recipe)

This hearty and satisfying bowl has a delicious combination of wild rice, seasoned chicken, sweet potatoes, kale, crisp apples, almonds, and creamy goat cheese, all tossed with a tangy balsamic vinaigrette.

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Korean Ground Turkey Rice Bowls

These delicious Korean Ground Turkey Rice Bowls feature a flavorful blend of ground turkey and mushrooms, colorful veggies and a sunny side up egg on a bed of whole grain brown rice.

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Protein-Packed Vegetarian Burrito Bowls

All of the bold flavors of a burrito with much less fuss! These vegetarian burrito bowls are delicious, nutritious, and packed with protein.

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Spicy Tuna Poke Bowl

This Spicy Tuna Poke Bowl features fluffy rice topped with marinated ahi tuna, colorful vegetables and a drizzle of spicy mayo. It's a delicious fusion of flavors and textures that you can customize to your liking.

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Burger in a Bowl (aka Cheeseburger Salad) - Chef Savvy

This burger in a bowl recipe, aka cheeseburger salad, is the perfect way to satisfy your burger craving without veering too far from a diet.

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Firecracker Salmon Bowl for Meal Prep- Erica's Recipes

Firecracker Salmon with teriyaki veggies and brown rice is meal prep perfection. Marinated salmon and lightened-up bang bang sauce, this is a healthy salmon recipe to help you reach your goals.

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Chipotle Chicken Bowls (Copycat Recipe)- Jar Of Lemons

Healthy Chipotle Chicken Bowls that taste like the real thing in under 30 minutes! Spicy, smoky, and so full of flavor.

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Mexican Ground Beef and Quinoa Taco Bowls- Haute & Healthy Living

These Ground Beef and Quinoa Taco Bowls are a one-skillet meal that can be made in less than 30 minutes. So easy and flavourful!

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Tofu Buddha Bowl with Quinoa- Our Plant Based World

This tofu buddha bowl with quinoa is a delicious, healthy, and easy meal to make. It’s perfect for a quick lunch or as part of your weekly meal prep. Plus, it’s vegan and gluten-free!

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High-Protein Canned Tuna Bowl- Killing Thyme

Clocking in at 40 grams of protein, this canned tuna bowl fills you up with heart-healthy fish, healthy fats, fiber, and tons of flavor.

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Chicken Philly Cheesesteak Meal Prep Bowls- Mary's Whole Life

This Chicken Philly Cheesesteak skillet recipe is a delicious and macro-friendly meal that is perfect for meal prep!

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Meal Prepping With Ground Turkey (Meal Prep Bowls)- One Wholesome Life

These Ground Turkey Meal Prep Bowls are a balanced and easy-to-make meal that’s perfect for staying on track with your nutrition goals.

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Sandwiches, Burgers, Wraps, Tacos & Quesadillas

Grilled Salmon Burgers with Dill Yogurt Sauce

My Grilled Salmon Burgers with Dill Yogurt Sauce are perfect for summer entertaining! They're a great way to incorporate nutritious seafood into your family’s diet.

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Juicy Air Fryer Turkey Burgers

These fast and flavorful Juicy Air Fryer Turkey Burgers are the perfect lunch that your family will love! They're low carb and keto and can be made in under 30 minutes.

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Mahi Mahi Tacos

These Caribbean-inspired mahi mahi tacos feature a delicious blend of blackened fish, sweet mango chutney, zesty lime crema, and a crunchy slaw- all wrapped up in warm tortillas. These fish tacos are fast, fresh and nutritious- get them on the table in under 30 minutes!

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The Ultimate Rotisserie Chicken Quesadillas

Chicken, colorful veggies, and plenty of ooey, gooey cheese come together in these Ultimate Rotisserie Chicken Quesadillas. It's a quick and easy lunch that can be made in 30 minutes and your family will love it!

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The Ultimate Turkey Bagel Sandwich- Mandi of the Mountains

This turkey bagel sandwich makes a delicious lunch! It’s quick, easy, satisfying, and packed with veggies. A turkey bagel sandwich on an asiago bagel piled high with chive onion cream cheese, turkey, cucumbers, tomatoes, spinach, and sprouts.

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Easy Chickpea Tuna Wrap Recipe- The Veggie Yaya

This high protein chickpea tuna wrap is so quick and easy to make for lunch!

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Avocado Club Sandwich - The FoodOlic

Avocado Club Sandwich is a no-brainer, the three-layered toasted sandwich with chicken, lettuce, tomato and mayo with extra creamy avocado and cured ham.

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Grilled Caprese Sandwich- Dinner at the Zoo

This caprese sandwich recipe is the classic combination of tomatoes, mozzarella and basil with the welcome addition of avocado slices

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Mini Chicken Banh Mi Sandwich- Little Nomads Recipes

Mini Chicken Banh Mi sandwich with lemongrass marinated meat, carrots, daikon, cucumber, spiced mayonnaise, and fresh cilantro served in a mini-baguette.

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Soups

Lentil Soup with Sausage and Greens

My Lentil Soup with Sausage and Greens is packed with nutrient-rich lentils, chicken sausage, and vegetables. It’s easy to make, inexpensive and filling enough to be eaten for lunch or dinner.

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Creamy Rustic Tortellini Soup With Tuscan Kale - Seasoned & Salted

This Rustic Italian Tortellini Soup is packed with Italian sausage, kale, onions, a creamy tomato base, & plenty of cheesy tortellini.

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Other Recipes

Greek Chicken Meatballs

These healthy Greek Chicken Meatballs are packed with Mediterranean flavor! Made with ground chicken, spinach, herbs, and feta cheese, these flavorful and juicy meatballs are perfect for a quick and easy lunch.

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Savory Cottage Cheese Toast- Nourished by Nic

This cottage cheese toast is high protein, has hidden veggies, and can be made in 10 minutes. Best part? It tastes like pizza!

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Spicy Tuna Salad Hand Rolls - Avocado Skillet

These spicy tuna salad hand rolls are an easy and budget friendly at home sushi recipe. They are full of protein and require no cooking.

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Chicken Parmesan Stuffed Portobello Mushrooms- Taste and See

A delicious meal full of healthy ingredients and amazing flavors! Filled with ground chicken, Parmesan cheese, spinach, fresh parsley, & spices then topped off with marinara sauce and Italian cheese!

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Rotisserie Chicken Lettuce Wraps With Easy Peanut Sauce- Begin With Balance

Rotisserie chicken lettuce wraps with peanut sauce are an easy, flavorful meal that comes together in less than 30 minutes.

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Incorporating more protein into your lunch doesn't have to be complicated or time-consuming. With these easy recipes, you can fuel your body with the nutrients it needs to stay energized and satisfied throughout the day.

Whether you're aiming for weight loss, muscle gain, or simply better overall health, making protein a priority at lunchtime is a smart choice. So, next time you're planning your midday meal, remember these tasty recipes. Here's to delicious, nutritious lunches that keep you feeling your best!

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These BPA-free Bentgo meal prep containers are perfect for packing nutritious lunches for the entire week. Microwave and dishwasher-safe.

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Dr. Sonali Ruder

Meet Dr. Sonali Ruder aka The Foodie Physician- ER doctor, chef, culinary creator & mom.

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