With these high-protein lunch ideas and recipes, you will get long-lasting energy to power through the day. From quick salads and mixed bowls to make-ahead stews and soups, these easy and delicious lunches can be enjoyed at home or packed up to bring to work.
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High-Protein Lunch Ideas
As a certified nutrition coach I recommend aiming for 25–30g of protein per lunch to support energy levels, blood sugar balance, and muscle recovery—especially if you’re active. This can come from one or multiple protein foods, animal or plant sources. Here are some quick ideas for lunch meals.
- A plate of hard-boiled egg, cheddar cheese, hummus, crackers, carrots and cucumber sticks. You can also make a super quick egg and ham salad.
- Mixed salad with a can of tuna, sardines or salmon topped with avocado and your favorite healthy dressing.
- Rotisserie chicken salad or use leftover cooked chicken to make Asian chicken salad with mixed vegetables, rice noodles and ginger sesame dressing.
- Tex-Mex inspired cooked quinoa with black beans, sweet potatoes, avocado, coriander & tomatoes.
- Greek yogurt with cottage cheese, walnuts, diced apples and honey drizzle.
- Make ahead bowls: meatballs, brown rice and roasted vegetables.
- Make ahead bowls: ground turkey, bean and sweet potato chili with sour cream and avocado.
- Make ahead bowls: grilled beef fajitas with red and green bell peppers, corn chips and salsa.
- Tuna and cheese toastie or tuna melt with sauerkraut or side salad
- High-protein wrap: tuna mayo and corn with salad.
- High-protein wrap: chicken, sun-dried tomatoes, avocado and Cheddar.
- High-protein wrap: grilled tofu, hummus, salad, red onion, satay sauce and coriander.
- Quick protein smoothie: Whey or plant-based protein, frozen berries, banana, peanut butter, water.
- Use my simple shredded chicken base for meal prep, tacos, and more.
Healthy Protein Lunches
As someone who’s worked from home for years, I’ve tested more high-protein lunches than I can count. These are the ones that actually kept me full through back-to-back calls—and tasted great reheated the next day.
Salmon Fishcakes With Sweet Potatoes
Cals: 582 Protein: 29 grams Carbs: 42 grams
These salmon fish cakes with sweet potatoes and peas are great for lunch, dinner, or as a quick snack out of the fridge! Served with spiced aioli and celery radish salad but you can pair them with a variety of sauces and side dishes.
Creamy Chicken Mushroom Salad
Cals: 479 Protein: 21 grams Carbs: 11 grams
This paleo and keto-friendly creamy chicken salad comes with sliced marinated mushrooms, eggs and walnuts in a mayonnaise dressing and is super simple to prepare. Serve in lettuce cups or over shredded leaves.
Big Mac Wraps
Cals: 359 Protein: 32 grams Carbs: 24 grams
If you love a Big Mac but want something a little lighter (and way more fun to eat), these Big Mac burger wraps are a game-changer. Juicy beef, melty cheese, crisp lettuce, and that signature sauce—all wrapped up in a soft tortilla. High in protein, low in fuss, and ready in minutes!
Chicken Salad Wraps
Cals: 500 Protein: 48 grams Carbs: 20 grams
These chicken wraps are my go-to when I want something fresh, filling, and packed with protein but don’t feel like turning on the stove. They’re crunchy, creamy, and hit that sweet spot between healthy and delicious. Bonus: they’re low-carb and paleo-friendly!
Bang Bang Chicken Wraps
Cals: 504 Protein: 34 grams Carbs: 53 grams
When I want something filling but still fresh, I make this protein-packed wrap. It’s loaded with juicy chicken, crisp veggies, and a creamy, spicy sauce that makes lunch feel way more exciting. High in protein and easy to meal prep, it keeps me full without weighing me down.
Honey Sriracha Chicken Meal Prep Bowl
Cals: 428 Protein: 44 grams Carbs: 41 grams
This easy meal-prep honey-sriracha chicken and broccoli dish, which can also be served as a main dish, is made on a sheet pan and comes together quick! From Skinny Taste.
Cheesy Tuna Cabbage Fritters & Salad
Cals: 480 Protein: 27 grams Carbs: 5.9 grams
Make these crispy, cheesy tuna cabbage patties ahead of time. Served with spicy garlic mayonnaise and a simple salad, they make for a satiating, nutritious lunch. Macros above are for fritters with sauce only. Get the recipe here.
Roasted Vegetable, Chorizo & Feta Salad
Cals: 652 Protein: 21 grams Carbs: 29 grams
This is filling salad featuring roasted vegetables like beets, sweet potato and carrots, all of which can be done ahead of time. Plus, pan-fried chorizo or other sausage, feta and pomegranate dressing. Get the recipe here.
Canned Salmon Salad (Curry-Spiced)
Cals: 516 Protein: 43 grams Carbs: 17.7 grams
Get extra Omega-3s healthy fats with canned salmon, crunchy vegetables and curry-spiced mayonnaise dressing in this easy lunch meal salad (also great for a light dinner). Low-carb, Paleo, Whole30 friendly.
Canned Tuna & Sweet Potato Salad
Cals: 427 Protein: 30.6 grams Carbs: 19 grams
Another filling salad with canned tuna and cooked sweet potatoes with a creamy mayo dressing. This one is a little higher in carbs so it’s great before or after a workout. Also Paleo & Whole30 friendly.
Greek Chicken Bowls
Cals: 496 Protein: 40 grams Carbs: 12.6 grams
Greek salad meets Mediterranean grilled chicken in this high-protein lunch salad. It’s also low in carbs but you can add some quinoa, roast potatoes or sourdough croutons to up the carbs.
Shrimp Caesar Salad
Cals: 560 Protein: 36 grams Carbs: 15.3 grams
Tasty, protein-rich grilled shrimp Caesar salad is quick and easy to make. It features crispy lettuce, bacon, sweet bell peppers and cherry tomatoes. The best part is the creamy umami dressing!
Buffalo Chicken Wrap
Cals: 316 Protein: 25 grams Carbs: 30 grams
For a delicious on-the-go lunch that is packed with protein and veggies, you will love this Buffalo chicken wrap. It’s is made with our famous buffalo chicken, blue cheese, and tons of veggies. From Fit Foodie Finds.
Tuna Burrito Wraps
Cals: 463 Protein: 22 grams Carbs: 39 grams
Tuna burritos are easy to make and use leftover rice, canned tuna and pantry staples. Enjoy them for an affordable, filling, nutritious lunch (or dinner) that is easy to make. From Happy Foods Tube.
Turkish Lamb Wraps
Cals: 595 Protein: 32 grams Carbs: 41 grams
These flavorful lamb wraps are made with savory ground lamb seasoned with Turkish spices, wrapped up in a tortilla with labneh, cucumbers, tomatoes, mint, parsley and peppery watercress. From Feasting At Home.
Californian Club Chicken Wrap
Cals: 665 Protein: 32 grams Carbs: 54 grams
Shredded chicken, mango, avocado and bacon are the stars in this easy California Club chicken wrap that is perfect for a satiating lunch. You can make it in a lettuce wrap or low-carb wrap. From Taste & Tell.
Sheet Pan Salmon & Veggies Meal Prep
Cals: 500 Protein: 48 grams Carbs: 20 grams
This sheet pan salmon and veggies is the perfect healthy lunch meal that can be made as part of meal prep with lots of flavor variations. Pack into individual containers for easy-to-grab lunch. From Aubrey’s Kitchen.
Mexican Shredded Beef Salad
Cals: 489 Protein: 27 grams Carbs: 19 grams
Mexican salpicon de res is a colorful, fresh salad made with shredded beef, crispy vegetables, and lime juice dressing. I love that you can make the beef and dressing ahead of time to quickly toss this meal together. From M.A. Kitchen.
Easy Cheeseburger Salad
Cals: 435 Protein: 20.5 grams Carbs: 73 grams
Feel like a cheeseburger and a healthy lunch at the same time? How about this easy and delicious cheeseburger salad with extra veggies. From Randa Nutrition.
High-Protein Lunch Ideas (Vegetarian )
Black Bean & Quinoa Bowl
Cals: 500 Protein: 20.5 grams Carbs: 73 grams
This bowl has many hallmarks of a taco salad, minus the fried bowl. Loaded up with pico de gallo, fresh coriander and avocado plus an easy hummus dressing to drizzle on top. From Eating Well.
Paneer Patties
Cals: 335 Protein: 17.1 grams Carbs: 11.2 grams
These vegetarian fritters feature paneer cheese, peas, carrots, eggs, Cheddar cheese and Indian-inspired spices. Serve with a side salad and a few nuts to get to 20 g of protein.
High-Protein Veggie Wrap
Cals: 650 Protein: 37. grams Carbs: 65.8 grams
The best veggie wrap made with a special filling of lentils, edamame and sun-dried tomatoes wrapped in a high-protein tortilla along with creamy hummus and colorful vegetables. Perfect for those gains day!
Pea Corn & Halloumi Fritters
Cals: 502 Protein: 24.3 grams Carbs: 25.6 grams
Try these protein-packed, vegetarian-friendly corn, pea and halloumi fritters. Served with a simple tomato aioli and a salad, these fritters are great for a healthy lunch.
Veggie Wraps With Hummus
Cals: 195 Protein: 6.5 grams Carbs: 17 grams
These vegetable hummus wraps with added legumes and edamame beans are made with low-carb, gluten-free wraps and are full of nutrients and fibre. Nutrition above is for one wrap and you’d want at least two for a filling lunch. From Bianca Zapatka.
Mediterranean Lentil Wraps
Cals: 570 Protein: 27 grams Carbs: 72 grams
Mediterranean lentil veggie wraps with lemon tahini sauce and hummus make for a protein-rich lunch or supper. You can make all the fillings and the sauce ahead of time and use regular, gluten-free or low-carb wraps. From UpBeet Kitchen.
Root Vegetable Lentil Stew
Cals: 536 Protein: 37 grams Carbs: 92 grams
This root vegetable and lentil stew is a hearty, high-protein, carb-rich vegetarian dish that will perk you up on a cold day. Veggies, lentils, and peas are cooked in a delicious tomato broth. You can keep it as is or add some grated cheese on top. From Plant-Based On A Budget.
Vegetarian Power Bowls With Egg
Cals: 427 Protein: 16 grams Carbs: 52 grams
Roast vegetables, egg and creamy tahini dressing make for a wonderful vegetarian lunch bowl. Everything can be made ahead of time! You can add extra protein with 1/2 cup of chickpeas, tofu, edamame beans or cottage cheese for a non-Whole30 version. From Well Plated.
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