15 High Protein Lunch Recipes I Make On Repeat

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As a busy enterprise proprietor and mother of three, I want a high-protein lunch that comes collectively in beneath 10 minutes, or might be prepped forward on the weekend. Prioritizing protein at lunchtime helps keep lean muscle mass, retains you energized, and prevents afternoon cravings. I’ve rounded up my favourite high-protein lunch concepts, together with hearty salads, energy bowls, and sandwiches.

I purpose for a high-protein lunch on daily basis to remain full and assist my health objectives. Ideally, my meal contains 30 to 50 grams of protein to maintain me energized all through the afternoon.

Every recipe under accommodates over 20 grams of protein and might be simply prepped prematurely for fast, nourishing meals all week lengthy.

Whether or not your objective is muscle acquire or weight reduction, pairing a high-protein lunch with a constant workout routine will provide help to see the perfect outcomes.

To achieve my objectives, I usually comply with a high protein meal plan that divides my protein throughout three meals. For instance, if my objective is 130 grams of protein per day, I purpose for at the least 30 grams of protein per meal. And I extremely counsel front-loading your day with a high protein breakfast.

Moreover, I add two high-protein snacks which might be round 20 grams of protein every.

Personally, I don’t depend energy, however I do purpose for at the least 2,000 energy per day. Your wants could fluctuate; for personalised steering, seek the advice of a nutritionist or dietitian.

Excessive Protein Lunch Recipes

An inventory of high-protein lunch concepts to maintain you energized, together with salads, protein bowls, and sandwiches.

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Excessive Protein Salads

1. No Lettuce Salad

Take pleasure in a refreshing No Lettuce Salad bursting with garbanzo beans, cherry tomatoes, cucumbers, and zesty seasonings. Topped with creamy cottage cheese, it’s a pleasant twist on conventional salads, good for a fast and wholesome meal.

Grams of Protein per Serving: 24 grams

Elements

• 15 oz. garbanzo beans, drained and rinsed
• 10 oz. cherry tomatoes, halved
• ½ small crimson onion, minced
• 5-6 mini cucumbers, sliced into half moons
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• 2 teaspoons recent lemon juice
• ½ teaspoon sea salt
• ½ teaspoon freshly floor pepper
• ½ teaspoon every thing bagel seasoning
• 2 cups 2% cottage cheese

2. Waldorf Rooster Salad 

Excessive-protein lunch that’s good for meal prep, because it lasts a number of days within the fridge. Take pleasure in it over lettuce, as a sandwich, or for dipping crackers and veggies.

Grams of Protein per Serving: 27 grams

Elements

• 2 cups cooked and cubed or shredded hen
• ½ cup halved grapes
• ⅓ cup diced celery
• ¼ cup diced crimson onion
• ¼ cup chopped walnuts
• 2 tablespoons chopped recent basil 
• ⅓ cup mayonnaise
• 2 tablespoons recent lemon juice
• ½ teaspoon nice salt
• Black pepper to style

3. Thai-Impressed Rooster Quinoa Salad

This flavorful Thai-inspired hen salad is full of recent mango, crunchy veggies, cashews, and curry marinated hen for a scrumptious meal prep lunch.

Grams of Protein per Serving: 45 grams

Elements

• 2 tablespoons peanut dressing
• ¼ cup diced crimson bell pepper
• 2 tablespoons sliced inexperienced onion
• 1 massive carrot, shredded
• ½ cup cooked quinoa
• 2 tablespoons diced cilantro
• ⅓ cup diced mango
• 1 cup diced or shredded grilled or baked hen breast
• 1-2 cups chopped romaine
• ¼ cup roasted cashew halves

4. Greek Chickpea Rooster Salad

One of the best wholesome Greek-inspired hen salad loaded with chickpeas, recent veggies, feta, and kalamata olives. Toss this gentle and easy salad with a flavorful Greek dressing for straightforward meal prep lunches.

Grams of Protein per Serving: 50 grams

Elements

• 2 tablespoons Greek dressing
• 1 tomato, diced
• ¼ cup diced cucumber
• ½ cup cooked chickpeas
• 2 tablespoons diced crimson onion
• 1 cup diced or shredded grilled
• ¼ cup pitted kalamata olives
• 2 tablespoons feta crumbles
• 1-2 cups chopped romaine

5. Creamy BBQ Rooster Salad

A satisfying salad made with tender hen, smoked almonds, juicy grape tomatoes, candy corn kernels, curly kale, and onion all toasted along with mayonnaise and BBQ sauce.

Grams of Protein per Serving: 27 grams

Elements

• 2 cups cooked hen, diced or shredded
• ¾ cup loosely packed curly kale, chopped
• ½ cup halved or quartered grape tomatoes
• 2 tablespoons nice diced crimson onion
• 2 inexperienced onion, thinly sliced, white, and light-weight inexperienced components
• ⅔ cup recent, frozen, or canned corn
• 2 tablespoons chopped smoked almonds
• ⅓ cup mayo
• 2 tablespoons BBQ sauce
• Salt and pepper to style

Excessive Protein Meal Prep Bowls

6. Crockpot Rooster Fajitas Burrito Bowl 

Simple crockpot hen fajitas might be served in tortillas or over greens for meal prep hen burrito bowls.

Grams of Protein per Serving: 34 grams

Elements

• 2 hen breasts or 1 lb hen tenders
• 12 ouncespico de gallo or salsa of selection
• 3 bell peppers
• ½ crimson onion
• 1 can black beans, 15 oz
• 1 can corn, 15 oz
• 1 c brown rice, cooked or steam in a bag
• Taco seasoning of selection
• Juice of two limes
• Cilantro and minced garlic to style
• Non-obligatory: Corn/flour tortillas, recent greens, avocado, tortilla chips

7. Egg Roll In A Bowl

Simple Egg Roll in a Bowl is a one-dish recipe that’s made in lower than half-hour and is full of veggies.

Grams of Protein per Serving: 23 grams

Elements

• ½ cup coconut aminos
• 2 tablespoons toasted sesame oil
• 2 tablespoons rice vinegar
• 5 garlic cloves, minced
• 1 tablespoon grated peeled recent ginger 
• ½ teaspoon Chinese language 5-spice powder 
• 1–2 teaspoons avocado oil, coconut oil, or olive oil
• 8 inexperienced onions, sliced
• 1 pound lean floor hen or turkey
• 2 12-ounce luggage broccoli slaw combine or coleslaw combine

8. Salmon Meal Prep Bowl 

This straightforward salmon meal prep bowl has a base of quinoa and is topped with roasted veggies, mustard maple salmon and a lemon French dressing

Grams of Protein per Serving: 33 grams

Elements

• 1 cup dry multi-colored quinoa
• 2 cups vegetable broth or water
• 2 bunches broccolini, or broccoli
• 2 medium candy potatoes, cubed
• 2-3 cloves garlic, minced
• 2 tablespoons avocado or olive oil, divided
• 1 teaspoon sea salt, divided
• ½ teaspoon floor pepper, divided
• 4 4-6 ouncesfilets of salmon
• 2 tablespoons entire grain mustard
• 2 tablespoons lemon juice
• 1 ½ tablespoons pure maple syrup
• 2 cloves garlic, minced
• Kosher or nice sea salt
• Contemporary floor pepper
• Lemon French dressing

9. Greek Rooster Meatballs

These recent Greek-style bowls are a wholesome and scrumptious recipe that’s straightforward for a excessive protein meal prep.

Grams of Protein per Serving: 32 grams

Elements

• 1 lb. floor hen
• 3 tablespoons minced crimson onion
• 2 garlic cloves, finely minced
• 2 teaspoons lemon zest
• 1 tablespoon recent dill
• ½ teaspoon dried oregano
• ½ teaspoon nice salt
• ¼ teaspoon black pepper
• 1 cup thinly sliced Persian cucumbers
• 1 cup grape tomatoes, halved
• ¼ cup diced crimson onion
• ⅓ cup pitted kalamata olives, sliced 
• 1 ½ tablespoons chopped recent mint
• 2 teaspoons extra-virgin olive oil
• 2 teaspoons crimson wine vinegar
• ¼ teaspoon nice salt plus extra to style
• Pinch of black pepper
• 4 heaping handfuls chopped romaine lettuce
• 3 cups cooked rice
• ⅓ cup crumbled feta cheese
• ½ cup Good Meals Tzatziki Dip
• 1 medium lemon, lower into wedges

10. Buffalo Rooster Bowls with Cauliflower Garlic Rice 

Simple meal prep of spicy buffalo hen, a fluffy rice and cauliflower rice combo, recent tomatoes and cucumbers, and a dollop of creamy dill dip.

Grams of Protein per Serving: 30 grams

Elements

• 1 lb. skinny sliced hen breast
• ¼ cup scorching sauce
• 2 tablespoons honey
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon salt
• ½ teaspoon onion powder
• Black pepper to style
• 1 cup white rice
• 1 package deal riced cauliflower
• 1–2 tablespoons of Further Virgin Olive Oil
• Cucumbers, sliced
• Cherry tomatoes, halved
• Dill dip or avocado cilantro dressing

Excessive Protein Sandwiches

11. Wholesome 1-Minute Lunch Wraps

These straightforward and wholesome, 1-minute lunch wraps are protein-packed and excellent for grownup and child lunch-boxes.

Grams of Protein per Serving: 24 grams

Elements

• 1 sprouted grain or entire wheat wrap
• ¼ c chickpeas, rinsed and drained
• ½ avocado, mashed
• Handful of spinach
• Cilantro to style
• Non-obligatory: 1/2 recent lime, juiced

12. Avocado Tuna Salad Sandwich

This avocado tuna salad sandwich is full of protein and recent greens, and served on an entire wheat every thing bagel.

Grams of Protein per Serving: 36 grams

Elements

• 20 oz. white Albacore Tuna, canned in water
• 2 massive avocados, pitted and chopped
• ¼ massive crimson onion, sliced
• ¼ cup recent chopped cilantro
• ¼ cup olive oil
• 2.5 tablespoons recent lime juice
• ½ teaspoon honey
• 1 teaspoon apple cider vinegar
• 1⁄8 teaspoon salt
• 1⁄8 teaspoon pepper
• 6 entire wheat every thing bagels
• 12 tablespoons cream cheese
• 3 cups alfalfa sprouts

13. Curry Rooster Salad Sandwich 

A flavorful twist on the traditional hen salad with apples, raisins, and crunchy cashews.

Grams of Protein per Serving: 23 grams

Elements

• ½ cup mayonnaise
• 1–2 teaspoons curry powder 
• 1 tablespoon lime juice 
• Fantastic salt
• 2 cups cooled cooked hen, diced
• ½ medium apple with peel, diced
• 1 celery rib, finely diced
• 2 tablespoons crimson onion, finely diced
• ¼ cup raisins
• ¼ cup roasted and salted cashews, roughly chopped
• 2–4 tablespoons chopped recent cilantro

14. Avocado Pesto Rooster Salad Sandwich

Avocado pesto hen salad made with a simple selfmade nut free pumpkin seed & avocado pesto, then piled on toasted bread for a scrumptious, wholesome sandwich.

Grams of Protein per Serving: 46 grams

Elements

• 3⁄4 pound boneless skinless hen breast 
• Salt and pepper
• 2 tablespoons uncooked pepitas
• ½ ripe avocado
• 1 cup packed basil leaves
• 1 tablespoon recent lemon juice
• 1 small clove garlic
• 3 tablespoons water
• ¼ teaspoon salt
• Freshly floor black pepper
• 2 massive carrots, shredded for crunch
• 4 slices sprouted, entire grain, or gluten free bread
• 1 cup arugula

15. Grilled Roasted Crimson Pepper Pesto Turkey Sandwiches 

This turkey pesto sandwich recipe is loaded with roasted crimson peppers, spinach, cheese, pesto, and turkey for the last word social gathering meals.

Grams of Protein per Serving: 31 grams

Elements

• 14 ouncesciabatta loaf, sliced in half
• 2 tablespoons olive oil
• ¼ cup pesto
• ⅓ lb sliced provolone cheese
• 5 ouncesjarred roasted crimson pepper
• 1 lb sliced deli turkey meat
• 2 handfuls of spinach

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A 7-day meal plan with high-protein and high-fiber, family-friendly meals! Plus an entire grocery listing to make purchasing simpler.

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