This post shows you 21 easy & healthy high-protein lunch ideas

Have you ever finished a meal and thought, “That wasn’t just enough”? Or found yourself dragging through the day, wishing that you had more energy to tackle your to-do list.

If it is what sounds like you as well, then your diet might not be enough or might be lacking some nutrients.

So what’s the solution? Just add more protein to your diet!

Scientific studies have proven that protein is important for many normal processes in the body, including helping to repair or build muscles, hair, nails, and skin while keeping you feeling full for longer.

And adding more protein to your diet isn’t that hard, either! We have already explored some tasty and easy high-protein lunch ideas that are perfect for home, work, school, and even for picky eaters. 

So, let’s begin!

Simple High-Protein Lunch Ideas

Let’s begin our list with these simple high-protein lunch ideas that are quick and easy to prepare. 

1. Bacon Egg Salad

Of all the ideas on this list, this high-protein lunch is the easiest and serves a large quantity. Mix all the ingredients, add some spice of your choice, and you have the best lunch! Add onto sourdough for some extra gluten-free carbs.

• Main Ingredients: Boiled Eggs, Mayonnaise, Bacon, Mustard sauce
• Protein Content: 20g
• Prep Time: 13 minutes

2. Creamy Egg Salad Sandwich

The next one is one of the cheap high-protein lunch ideas that gets ready in a few minutes. This recipe mentions filling the bread with egg salad, but you can also use wraps to get a high-protein low carb meal.

• Main Ingredients: Boiled Eggs, Mayonnaise, Chives, Dill leaves, Lemon juice
• Protein Content: 28 g
• Prep Time: 8-10 minutes

3. Spicy Salmon Rice Bowl

If you are a salmon lover, then this recipe is going to be the best bet. The sweet and spicy flavor of kimchi and vinegar makes it very delicious and nutrient-dense while also a high-protein option for you. 

• Main Ingredients: Salmon fillets, Kimchi, Soy Sauce, Vinegar, Garlic and Ginger
• Protein Content: 20 g
• Prep Time: 30 minutes

4. Tuna Salad

This is another great salad recipe. It mixes protein-rich tuna with other micronutrient-rich ingredients to create a meal that is both tasty and good for you.

• Main Ingredients: Tuna Fish, Green Onions, Celery, Baby Spinach, Apples
• Protein Content: 19g
• Prep Time: 20 minutes

5. Chicken Caesar Salad 

Caesar salads are a classic choice because they are light and easy to make yet pack a bold punch of flavors. Drizzle the dressing, toss to combine, and top with fresh Parmesan cheese for a delicious finish.

• Main Ingredients: Boneless Chicken Breast, Olive Oil, Lemon Juice, Thyme, Caesar Dressing
• Protein Content: 33.8g
• Prep Time: 35 minutes

High-Protein Lunch Ideas for Work

Now next on the list are easy-to-prepare and easy-to-pack high-protein lunch ideas for work. Most of these recipes can be frozen, allowing you to prepare meals for several days in advance.

6. Greek Chickpea Chicken Salad

Try this Greek Chickpea Chicken Salad for a high-protein lunch idea on the go! With a delightful blend of chickpeas, chicken, and vibrant vegetables, it’s a flavorful and nutritious option that’s easy to enjoy anywhere.

• Main Ingredients: Chicken, Boiled Chickpeas, Veggies, Greek dressing
• Protein Content: 50.4g
• Prep Time: 15 minutes

7. Grilled Tuna Melt Sandwich

This grilled tuna melt sandwich is crispy on the outside and filled with tender tuna, creamy mayonnaise, and melted cheese. Each bite delivers a delicious blend of flavors, making it a satisfying choice for high-protein lunch ideas or a quick snack. 

• Main Ingredients: Tuna, Chives, Mayonnaise, Pickle,  Cheddar Cheese, Spices, Bread Slices
• Protein Content: 39g
• Prep Time: 16 minutes

High-Protein Lunch Ideas with Chicken 

Now, let’s talk about some tasty high-protein chicken recipes that are perfect for lunch.

8. Chicken Lettuce Wraps

These wraps are loaded with fresh ingredients and are easy to prep ahead for a healthy, protein-packed lunch. Enjoy the crisp lettuce paired with flavorful chicken for a light and satisfying meal.

• Main Ingredients: Chicken, Hoisin sauce, Sesame oil, Water chestnuts, Vinegar, Onions, Peanuts
• Protein Content: 27g
• Prep Time: 30 minutes

9. Greek Chicken Meatballs 

Enjoy a unique high-protein lunch with these Greek chicken meatballs! This Mediterranean dish is bursting with flavor, featuring tender ground chicken mixed with fresh herbs and spices. Serve them with tzatziki sauce or in a pita for a delicious, satisfying meal that’s nutritious and easy to prepare.

• Main Ingredients: Ground Chicken, Cumin, Oregano, Dill, Parsley, Red Onion, Lemon zest
• Protein Content: 32 grams
• Prep Time: 20 minutes 

10. High Protein Low Carb Avocado Chicken Salad With Egg

This is another excellent and effortless salad recipe to add to the list of low-cal, high-protein lunch ideas. This refreshing salad combines creamy avocado with tender chicken and hard-boiled eggs, delivering a satisfying blend of healthy fats and protein.

• Main Ingredients: Chicken, Avocado, Eggs, Lettuce, Salad dressing
• Protein Content: 25.8g
• Prep Time: 15 minutes

High-Protein Lunch Ideas Vegetarian Options

If you’re vegetarian and looking for ways to boost your protein intake, you’re in the right place! These high-protein lunch ideas are perfect for satisfying your hunger while keeping things plant-based.

11. Spicy Lentil Tacos

Add these Spicy Lentil Tacos to your list of the best high-protein vegetarian lunch options! Serve them in warm tortillas and top them with whatever you like for a tasty, healthy meal that will fill you up.

• Main Ingredients: Green or Brown Lentils, Taco Seasoning, Olive Oil, Lime Wedges, Salsa Dressing. 
• Protein Content: 25 g
• Prep Time: 40 minutes

12. Vegan Zucchini Muffins

These fluffy vegan zucchini muffins are packed with hidden veggie goodness! Just remember to let them cool and store them loosely covered for a few days or in the fridge for up to a week.

• Main Ingredients: Zucchini, Flour, Sugar, Flaxseeds, Vegetable oil
• Protein Content: 23g
• Prep Time: 40 minutes

13. Balsamic Blackberry Bliss Grilled Cheese

This sweet twist on classic grilled cheese is not only indulgent but also packed with protein and creates a mouthwatering flavor explosion. This dish is perfect for a satisfying and high-protein meal that is sure to impress!

• Main Ingredients: Blackberries, Balsamic Vinegar, Kosher salt, Cream cheese, 
• Protein Content: 9 g
• Prep Time: 25 minutes

14. Roast Vegetable Frittata

Enjoy a slice of this hearty roast vegetable frittata as a high-protein lunch idea! Packed with colorful roasted veggies and fluffy eggs, it’s not only delicious but also a great way to fuel your day. 

• Main Ingredients: Eggs, Cheddar Cheese, Black Pepper, 
• Protein Content: 20.8g
• Prep Time: 15 minutes

High-Protein Lunch Ideas for Kids

Finding tasty and nutritious lunches for kids can be a challenge, but now we have sorted it out for you. These high-protein lunch ideas are kid-approved and packed with flavor to keep those little bodies energized throughout the day.

15. Grilled Chicken Sandwich with Pesto

This Grilled Chicken Pesto Sandwich is a gourmet option for your lunchbox: buttery and toasty bread filled with chicken is always a winner.

• Main Ingredients: Bread, Chicken, Basil pesto, Mozzarella Cheese
• Protein Content: 33g
• Prep Time: 8 Minutes

16. Cheesy Spinach Egg Cups

When it comes to high-protein snacks for school, nothing beats these Cheesy Spinach Egg Cups! Bursting with gooey cheese and fresh spinach, they’re a delicious and nutritious option that kids will love. They last up to a week in the fridge or can be frozen for a month. Easy peasy

• Main Ingredients: Eggs, Spinach, Feta Cheese, Onion powder, 
• Protein Content: 8g
• Prep Time: 20 Minutes

17. Healthy Homemade Chicken Nuggets

Who doesn’t love chicken nuggets? And when they’re homemade, they’re even better! Your kids are going to adore these healthy nuggets as a high-protein lunch idea—crispy, delicious, and packed with flavor!

• Main Ingredients: Bread crumbs, Chicken Breasts, Milk, Egg, Parmesan Cheese, Paprika, Garlic Powder, 
• Protein Content: 8g
• Prep Time: 18 Minutes

High-Protein Lunch Ideas for Teens

Teens need good fuel to keep up with their busy lives, and these high-protein lunch ideas are just the ticket! Let’s see what we have. 

18. BBQ Chicken Wrap

BBQ chicken wraps are definitely one of the great high-protein lunch ideas for picky eaters like teens. These wraps are healthy and high in fiber and take less than 5 minutes to make!

• Main Ingredients: Chicken, BBQ sauce, Lettuce, Tortillas, Veggies
• Protein Content: 31g
• Prep Time: 5  minutes

19. Healthy Chicken Salad Quesadilla

These healthy chicken salad quesadillas are very versatile and easy to prepare. You can bake, grill, or simply assemble them in no time, making them a perfect addition to high-protein lunch ideas with chicken. 

• Main Ingredients: Cooked Chicken, Tortillas, Cheese, Variety of veggies, Spices and Seasonings
• Protein Content: 38 g
• Prep Time: 30 Minutes

High-Protein Lunch Ideas Cold Variation

Sometimes, a refreshing cold lunch is just what you need, especially on warm days! These high-protein cold lunch ideas are perfect for packing ahead or enjoying right away.

20. Chilled Italian Shrimp Tortellini Pasta Salad

Who knew that a shrimp pasta salad could have so much flavor and protein? This meal is made with zesty Italian dressing, fresh veggies, savory tortellini, and shrimp. And when it is served cold, it’s a wonderful and relaxing meal that just cannot be resisted.

• Main Ingredients: Jumbo shrimp, Red Onion, Black Olives, Ricotta Spinach, tortellini, Olive Oil
•  Protein Content: 37 g
• Prep Time: 20 minutes

21. Orange Sesame Chicken Quinoa Bowl

This orange sesame chicken quinoa bowl is what the best version of a high-protein, high-fiber diet looks like. With tender chicken, nutrient-rich quinoa, and a zesty orange-sesame dressing, it’s not just nutritious but also a deliciously satisfying choice for lunch or even a snack!

• Main Ingredients: Quinoa, Oranges, Chicken, Edamame, Rice Vinegar, Orange Juice, Soy sauce, Sesame Oil
• Protein Content: 15 grams
• Prep Time: 25 Minutes

Tips for High-Protein Lunch Ideas Meal Prep

When it comes to meal prep, the smarter you plan, the better your results! Here are some tips to help you create the best high-protein meals.

• Choose the Protein: For meal prep, the best is to opt for high-protein options like chicken, turkey, ground beef, or sausage. If you prefer plant-based choices, consider tofu, lentils, and beans.
• Marinate Early: To save time and energy, marinate your choice of meat earlier. 
• Opt for Greek Yogurt: While yogurt is the best option for salads, Greek yogurt has more protein (almost 3 grams per ounce). 
• Mix and Match: If you can, try mixing plant- and animal-based proteins, like we did with grilled chicken and quinoa.

If you follow these tips, you can create delicious and nutritious high-protein lunches that make meal prep a breeze!

That Was 21 Healthy High Protein Lunch Ideas!

So now you know what to do if you feel fatigued and unsatisfied after lunch; just rethink your protein intake.

Adding more protein to your diet is a simple yet effective step. Just pick any of the tasty options mentioned above, and you’ll not only fuel your body but also delight your taste buds. So, roll up your sleeves, get into the kitchen, and enjoy the benefits of nourishing, protein-packed lunches! 

If you’re eager to explore more delicious and nutritious content, we have a wealth of enjoyable recipes at your disposal!

Check out our article on anti-inflammatory meals. It’s packed with tasty options that can boost your health and well-being.

References 

1. Baum, J. I., Børsheim, E., Allman, B. R., & Walker, S. (2020). Health Benefits of Dietary Protein throughout the Life Cycle. In IntechOpen eBooks. https://doi.org/10.5772/intechopen.91404 
2. Food portions: Choosing just enough for you. (2024, December 28). National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/just-enough-food-portions#:~:text=A%20serving%20size%20of%20yogurt,you%20should%20eat%20or%20drink.&text=full%2Dsized%20image-,Some%20serving%20sizes%20on%20food%20labels%20may%20be,smaller%20than%20they%20were%20before