High-Protein Lunch Ideas for a Delicious Mid-Day Boost

Need to get your protein on but don’t want to rely on shakes and bars? We’re with you, on that one. Here are some high-protein lunch ideas that offer awesome flavor along with their nutritional benefits.

Shrimp and Avocado Salad

This shrimp and avocado salad with a zesty squeeze of lime isn’t just Instagram-worthy. It’s also a protein-packed lunch that’s as nutritious as it is delicious.

To whip this up, cook some shrimp until pink. Toss with diced avocado, red onion, and cilantro. Season to taste, then spoon the mix into avocado shells.

This dish is a breeze to prepare, making it perfect for a quick, healthy lunch that keeps you fueled without weighing you down. Hello, lean protein!

Bacon and Cheddar Hard-Boiled Eggs

Another way to level up your lunch game without too much effort? Cheese and crispy bacon between two halves of a hard-boiled egg couldn’t be easier.

The whole thing is secured into the perfect little sandwich with a toothpick. It’s a tiny lunchtime delight that packs a serious protein punch.

Here’s the trick to the perfect hard-boil: bring water to a boil, and gently add the eggs. Boil for 8-10 minutes, then transfer the eggs to cool water.

Sesame Noodles with Edamame

Whip up these sesame noodles with edamame and say hello to your new lunchtime obsession! Grab your noodles—whole wheat adds an extra health kick.

Toss them with soy sauce, sesame oil, a hint of honey, and a sprinkle of garlic. Add a generous handful of edamame for that protein.

It’s not just easy to prep in batches for the week; it’s a tasty way to fuel your body with plant-based protein and keep you going.

Chicken and Black Bean Burrito Bowl

It’s time to give your lunch lineup a delicious and healthy boost with this easy-peasy burrito bowl! Kick things off by cooking up some juicy chicken.

Season it with a dash of cumin, chili, and salt. Then simmer some black beans and whip up a batch of brown rice for added protein.

Layer in the chicken, beans, and rice, then top it off with all your favorites. Think fresh avocado slices, cilantro, zesty salsa, and a sprinkle of cheese.

Greek Yogurt Parfait with Granola

Are you the type to skip breakfast? Bring some of the flavors of breakfast to your mid-day meal with a Greek yogurt parfait and granola with fruit.

Start with thick, creamy Greek yogurt for a protein-packed base. Then, layer in some crunchy granola for a bit of bite—homemade or your go-to brand works great.

Toss in a handful of berries or your favorite fruit for a sweet twist. Assembling this beauty is a breeze, making it perfect for those grab-and-go days.

Beef and Broccoli

Ever find yourself with leftover steak and no idea what to do with it? Say hello to beef and broccoli, your next high-protein lunch craving.

Thinly slice that steak, fry it with broccoli florets, and drench it all in a savory sauce. A little soy, garlic, and ginger go a long way!

It’s quick, it’s hearty, and it gives you that midday boost without the slump. Plus, it’s a tasty way to sneak in broccoli and keep things balanced.

Egg Muffins with Feta

Who says lunch can’t be both portable and delicious? Enter the egg muffin with feta — your new go-to. Imagine fluffy eggs, sharp feta, and spinach.

It’s all baked into perfect, packable muffin bites. Just whisk your eggs and pour them into muffin tins. Add veggies and a dash of feta on top.

Now all that’s left is to bake until they’re golden. For an added pop of protein, you can add chicken or bacon along with your veggies.

Paneer Tikka Masala

Bring a touch of Indian flavor to your mid-day meal with paneer tikka masala. It’s a dish that’s as warm and nourishing as it is flavor-packed.

The star is chunks of paneer cheese, marinated in spices and yogurt, then grilled to perfection. Add these to a creamy, tomato-based curry with classic Indian spices.

The paneer brings a protein punch, making this dish a dream for those looking to stay energized. The trick to mastering this dish is marinating your paneer.

Chicken or Tuna Salad Lettuce Wrap

Looking for a lunch that’s light and packed with protein? Chicken or tuna salad lettuce wraps are your answer! These wraps are a breeze to put together.

Just mix up some cooked chicken or canned tuna with a little mayo, mustard, and your favorite crunchy veggies. Spoon the mixture into crisp lettuce leaves.

And there you have it! Lunch is served. High in protein and low in carbs, they’re perfect for staying fueled and focused without feeling weighed down.

Lentil and Vegetable Stew with Greek Yogurt

Lentils are truly the unsung heroes of high-protein meals. Prep a large batch at the beginning of the week, and you’re all set for nutrition-packed lunches.

This hearty dish starts with simmering lentils and your choice of veggies in a savory broth until everything’s tender and flavorful. Season it to your heart’s desire.

Serving this stew with a dollop of Greek yogurt not only adds a smooth finish but also boosts the protein content. It’s both nutritious and satisfying.

Buffalo Chicken and Blue Cheese Wrap

Craving something with a bit of a kick? This chicken wrap is your direct ticket to flavor town. It all starts with some made-ahead shredded chicken.

Toss the chicken in tangy buffalo sauce, lay it on a soft tortilla, and sprinkle it with crumbled blue cheese. Season everything with salt and pepper.

Add some lettuce for crunch, and wrap it up. You’ve got a lunch that’s as bold as it is easy, and the perfect portable meal.

Vegan Protein Bowl with Tofu and Quinoa

A high-protein lunch doesn’t have to include meat. This plant-based protein bowl is a great way to keep it vegan while upping your energy levels.

Start by sautéing tofu until it’s crispy on the outside, then toss it onto a bed of fluffy quinoa. Pile on your favorite veggies, plus some chickpeas.

Think broccoli, cucumber, and shredded carrots for a pop of color and nutrition. Drizzle with a zesty oil-and-vinegar or Teriyaki dressing for an extra oomph.

Seitan Stir-Fry

Continuing on the theme of plant-based goodness, a seitan stir-fry is another excellent way to meet your protein needs without animal protein. Plus, it’s easy to prep.

Start by slicing up your seitan into bite-sized pieces and giving them a quick sear in a hot pan. Toss in a colorful mix of veggies.

We like bell peppers, broccoli, and snap peas or edamame. Add a splash of soy sauce and a hint of ginger. You can also incorporate stir-fry noodles.

Turkey Meatballs

Can meatballs really be an energizing, high-protein lunch choice? The answer is yes if you swap in turkey for the beef, which can feel heavy at lunch.

Just mix ground turkey with breadcrumbs, an egg, and your favorite herbs for flavor. Roll them into bite-sized balls, bake until golden, and you’re done!

You’ve got a versatile protein source ready to go. Pop them over some quinoa or spiralized veggies for a complete meal. Or simply serve with some marinara.

Beef and Bean Chili

Beef and bean chili for lunch is like a comforting hug in a bowl. And sometimes, that’s exactly what you need to get through your day.

Start prepping this dish by browning some ground beef. Then throw in a mix of beans, and add tomatoes, onions, and a blend of spices.

Let it simmer till it’s thick and flavorful. It’s a one-pot wonder that’s perfect for meal prep and packs a protein punch to power through your day.

Chicken Caesar Salad with Hard-Boiled Eggs

Who knew leveling up your lunch could be as simple as tossing a chicken Caesar salad with some hard-boiled eggs? It’s a refreshing, protein-dense but light lunch.

Start with your greens—romaine is the go-to for a Caesar. Pan-sear a chicken breast seasoned with salt and pepper until it’s juicy, then slice it up.

Hard-boil a couple of eggs to perfection, peel, and quarter them. Throw it all together, sprinkle with Parmesan, and add a drizzle of Caesar dressing.

Cottage Cheese with Fruit and Almonds

Cottage cheese with fruit and almonds is literally the no-cook, quick-fix lunch of dreams. Start by scooping some creamy cottage cheese into a bowl or parfait cup.

Top it with your favorite fruits for that sweet punch (blueberries or peaches? Yes, please!), and sprinkle it with chopped almonds for a crunchy, high-protein twist.

It’s a light lunch that’s super filling and ridiculously easy to prepare. Whether you’re looking for a light lunch or a protein-packed snack, try this combo.

Quinoa Chickpea Salad

Quinoa is the start of high-protein lunches, so it’s no surprise it makes another appearance on this list. This time, it’s in a crave-worthy salad with chickpeas.

Just cook up some quinoa, rinse some canned chickpeas, and toss them together with whatever fresh veggies you love. Cucumbers and tomatoes are the perfect fit.

Finish up this protein-packed bowl of goodness with a drizzle of lemony dressing for a zesty kick. This dish is super customizable and perfect for meal prep!

Black Bean Soup with Whole Grain Bread

If chili’s not quite your style but you still want that hug-in-a-bowl vibe on a cold day, try this simple black bean soup with whole-grain bread.

Start by sautéing onions and garlic, then add black beans, broth, and your favorite spices into the mix. Let it simmer until everything’s nice and tender.

Serve this hearty soup with a slice of whole-grain bread for dipping. It’s a protein-rich, soul-soothing lunch that’s easy to make and even easier to love.

Salmon Fillet with Wild Rice

A fillet of salmon with wild rice is the perfect protein combo you didn’t know you needed. First, brush your salmon fillet with Teriyaki sauce.

Pan-sear or bake it until it’s perfectly flaky. Meanwhile, get your wild rice cooking until it’s tender. When cooled, add in some fresh baby spinach.

Lay your salmon fillet over the top of the rice mix, and sprinkle sesame seeds over the top. It’s perfect served warm or taken to work cold!

Turkey and Avacado Wrap

There’s really no limit to what you can do with a simple lunch wrap. This time, we’re pairing turkey with avocado for a simple and nutritious lunch.

First, grab a whole-grain tortilla and lay down some slices of turkey breast. Smash up some avocado for a creamy spread that’s full of healthy fats.

Roll it all up with a little lettuce or spinach for crunch. It’s super easy to make and totally portable, making your lunch game strong and stress-free.

Steak Salad with Walnuts

Not everyone loves a salad with nuts. But if you can get behind this nutritious mix, meeting your protein needs at lunch is easy and delicious.

It all starts with a juicy, seared steak. Let it rest, then slice it into thin strips. Toss it over a bed of your favorite greens.

Sprinkle walnuts over the top for a crunch that’s full of added protein and omega-3s to keep you going. Finish it with a balsamic dressing.

Chicken Shawarma Pita with Tahini

When’s the last time you treated yourself to a pita pocket? It’s time to bring this twist on the typical sandwich back to your lunch routine.

First, marinate your chicken in shawarma spices, preferably overnight. Grill the chicken to perfection to lock in all those flavors, then slice it up.

Stuff the chicken into a soft pita with fresh onions, tomatoes and cucumbers and a sprinkle of feta cheese. A drizzle of tahini brings it all together.

Salmon Burger with Sweet Potato Fries

You might want to skip the heavy drive-through burger at lunch, but that doesn’t mean you can’t still chow down on a burger and fries.

This salmon burger with sweet potato fries is the perfect replacement. You can buy the salmon burgers pre-made or make them yourself. Same with the fries!

The secret is pairing your salmon burger patty with fresh mixed greens, sliced pickles, and some tartar sauce. It’s healthier and more delicious than a standard burger.

Whole Wheat Avocado Toast with Eggs

Who said toast is just for breakfast? Mashed avocado and hard-boiled eggs on toast make a perfectly simple high-protein lunch option when you want something light.

You can use any bread you want, but we chose whole wheat because it’s higher in protein and packs a healthy dose of fiber, too.

For a little extra snap, layer on some sliced cucumbers before putting on the layer of sliced hard-boiled egg. Season it all to your heart’s desire.

Chicken and Vegetable Soup

Chicken soup isn’t just for sick days. It’s also a great way to get in your protein in the middle of the day. It’s soothing but light.

Just toss diced chicken breast, your favorite veggies (think carrots, celery, and spinach), and some herbs into a pot. Add chicken broth and let it simmer.

Leave it on the heat until everything is tender and tasty. For added flavor, you can sear your chicken before adding it to the pot.

Vegan Lentil Loaf with Mushroom Gravy

This isn’t your grandmother’s meatloaf! Lentils come through for us again with this vegan take on the traditionally super-meaty dish. It’s protein without the heaviness of beef.

Blend cooked lentils, breadcrumbs, veggies, and your favorite herbs, then bake until it’s firm and hearty. You can use a ketchup glaze if that’s your jam.

Drizzle slices of your lentil loaf with a simple mushroom gravy for the ultimate comfort food vibe, or serve it as-is. Say goodbye to the mid-day hangries!

Tofu and Vegetable Curry

Got tofu? Let’s turn it into something that’ll make your lunch break the highlight of your day. Tofu and vegetable curry is the vibe here.

Cube up some firm tofu, and give it a quick pan-fry for a golden edge. Then, throw in a mix of bell peppers, peas, and carrots.

Simmer it all in coconut milk and curry paste until the flavors really come together. This dish is a total win, thanks to all that plant-based protein.

Sushi Rolls with Tuna

If you want to make everyone in your break room jealous, sushi is the ultimate flex. And these little morsels of flavor are packed with protein.

This tuna sushi isn’t hard to make at home, either. Just grab some sushi rice, spread it on a nori sheet, and lay down fresh, sushi-grade tuna.

Add some thin pieces of cucumber and avocado for crunch and creaminess. Roll it all up tight, and slice it into bite-sized pieces. Don’t forget your chopsticks!

Grilled Halloumi Cheese with Mixed Greens

It’s a grilled cheese, all grown up. Instead of sliced American cheese melted between slices of bread, it’s fancy halloumi cheese, grilled and served with greens.

Here’s how you make it: slice your halloumi, and give it a quick grill until it has perfect char marks. Serve it alongside your favorite greens.

Toss in some sliced cherry tomatoes, and drizzle it all with a balsamic glaze. It’s really that easy to get in some cheesy protein at lunch!

Lamb Kebabs With Tzatziki

Lamb is another meat that is incredibly high in protein. The tzatziki sauce as well especially with a yogurt base can provide protein as well.

Although many like laffa’s or pita’s, there are great dishes with lamb and tzatziki that do not require a bread with it.

Make it fun…Cook the meat, put them on skewers, season with whatever you like, and garnish accordingly. It will be a hit of the table.