32 High-Protein Lunch Ideas That Keep You Full
Dietitians agree that if you want to stay healthy, getting protein in every meal is key. Protein helps you feel full, making you more satisfied and less likely to overeat or snack mindlessly between meals. Some people are great at planning out healthy lunches, but if you often find yourself starving by 2 p.m. and reaching for whatever's convenient (like a PB&J), having high-protein lunch recipes ready is essential.
Ahead, you'll find some of our favorite original recipes, plus ideas for dietitian-approved meals with ingredients that you can throw together and customize to your liking. We've included the protein content for each recipe, so you know exactly what you're getting, making it simple to incorporate these meals into your weekly routine.
How High-Protein Lunches Keep You Full
Protein has a multitude of benefits and functions for your body, including, as mentioned, the ability to help keep you full for longer periods of time.
- Protein can lower your cravings: Meals higher in protein have been shown to help reduce the cravings and amount of snacking that occurs after the high-protein meal.
- It takes longer to digest: Protein takes longer for your body to digest than refined carbohydrates, which means your body will be able to use it as energy for longer periods of time.
- Protein regulates hunger hormones: When you eat protein, it helps reduce your body's levels of ghrelin, which is a hormone responsible for making you hungry.
As you can see, eating a high-protein lunch can help you stay full until it's time for dinner, and it can help you avoid the frustrating cravings that sometimes strike during an afternoon slump at work.
Keep reading to get inspired with high-protein lunch ideas perfect for every day of the week. Then, check out 38 High-Protein Breakfasts to Keep You Full.
Chicken Greek Salad
Protein Punch: 24 grams
This Greek salad recipe is hearty and filling without any high-calorie ingredients. The chicken, chickpeas, and feta cheese provide the protein, while the beans, tomatoes, cucumbers, and bell peppers provide some fiber.
Get our recipe for Chicken Greek Salad.
Chicken Panini with Pesto and Peppers
Protein Punch: 30 grams
Skip the sandwich shop panini and opt for our recipe. It keeps things simple with pesto, fresh mozzarella, and a layer of lean white meat chicken to deliver all the flavor and a nice crunch to your sandwich for a fraction of the calories.
Get our recipe for a Chicken Panini with Pesto and Peppers.
Protein-Packed Turkey BLT Salad
Protein Punch: 21 grams
When you think "protein," you may assume that you'll need a meat-heavy dish in order to fill your plate with this important macro. The good news is that if you're more in the mood for a light, refreshing-yet-filling salad for lunch, you can get around 21 grams with this Turkey BLT Salad—a spin on the classic sandwich but with even more greens.
Get our recipe for Turkey BLT Salad.
Slow-Cooker Cuban Tomato & Black Bean Soup
Protein Punch: 16 grams of protein
This Cuban Tomato and Black Bean Soup recipe uses protein-rich ingredients like ham hock, beans, and Greek yogurt, and packs even more flavor with the addition of items like tomatoes, peppers, orange juice, and cumin. For more spice, top this soup with fresh or pickled jalapeños.
Get our recipe for Cuban Tomato & Black Bean Soup.
Warm Kale-Quinoa Salad
Protein Punch: 31 grams
If you didn't think you could pack over 30 grams of protein into one salad, think again. This Kale-Quinoa salad is full of protein-rich ingredients like chicken, quinoa, and sweet potatoes, so eating a bowl of this will help keep you full for the remainder of your work day.
Get our recipe for Kale-Quinoa Salad.
Low-Calorie Turkey Reuben Sandwich
Protein Punch: 24 grams
Sandwiches are ideal for easy lunchtime meals, and if you have a bit of extra time to make yourself a panini, this classic sandwich stacked high with peppery beef and cheese can give you a boost of protein.
Get our recipe for a Low-Calorie Turkey Reuben Sandwich.
Moroccan-Inspired Quinoa Pilaf & Salmon
Protein Punch: 20 grams
This Moroccan-inspired dish is another flavorful way of combining two healthy, high-protein foods: salmon and quinoa.
"Salmon is a good source of protein, as it is packed with essential amino acids and provides omega-3 fatty acids, vitamin D, and potassium," says Lisa Young, Ph.D., RDN. She also suggests adding some roasted vegetables, as these "provide vitamins, minerals, antioxidants, and fiber while also adding some flavor and color to the dish."
Get our recipe for Quinoa Pilaf and Salmon.
Keto BBQ Pork
Protein Punch: 40 grams
BBQ isn't always healthy because of heavier amounts of sugar in the BBQ sauce, but this recipe for Keto pork shoulder is free of added sugars and loaded with 40 grams of protein! Eat by itself with a side salad or on a whole-wheat bun.
Get our recipe for BBQ Pork.
Stuffed Bell Peppers
Protein Punch: 24 grams
Young recommends stuffed bell peppers, a delicious, high-protein lunch that is easy enough to make even on your busiest days. "Fill the bell peppers with a mixture of ground turkey or beef, quinoa, black beans, and spices, then bake until tender," says Young. For even more protein, top with your favorite shredded cheese before popping in the oven.
Get the recipe for Sorghum Stuffed Peppers.
Chicken Breast Stir Fry with Veggies
Protein Punch: 36 grams
A chicken stir-fry is one of the easiest meals you can whip up in a matter of minutes, and it gives you all the flexibility to customize it to your liking. Young suggests adding things like asparagus, carrots, and broccoli to your stir fry and putting it over a portion of rice.
"Chicken breast is a good protein source, as it is a lean meat and thus is high in protein and low in fat," she says. "It is also a complete protein and contains all the essential amino acids our body requires to build and repair tissues."
Young also adds that when choosing a rice, "opt for wild rice because it is higher in protein and fiber compared to white rice."
Get our recipe for Chili-Mango Chicken Stir-Fry.
Egg Salad on Whole Grain Toast or Pita
Protein Punch: 32 grams
Eggs aren't just for breakfast. For a healthy and easy lunch full of protein, Sabat recommends egg salad on whole-grain toast.
"If your egg salad is made with two eggs and a small amount of avocado and served on one slice of whole-grain toast, the total protein content would be approximately 16-21 grams," says Sabat. "If Greek yogurt is used instead of or in addition to mayonnaise, it could add an additional 3-5 grams of protein per tablespoon, making it as high as 32 grams of protein."
Get our recipe for Quick and Easy Curried Egg Salad.
Greek Yogurt Chicken Salad
Protein Punch: 35 grams
Sabat recommends this delicious Greek yogurt chicken salad from Eating Bird Food.
"Greek yogurt replaces mayonnaise in this chicken salad, adding a significant protein boost while cutting down on unhealthy fats," says Sabat. "Chicken breast is a lean source of protein, essential for muscle maintenance and repair, and the addition of nuts or seeds provides healthy fats, and mixing in vegetables like celery or apples adds fiber and crunch."
Get the recipe from Eating Bird Food.
Healthy Mexican Grilled Steak Salad
Protein Punch: 24 grams
This salad delivers classic Mexican-inspired flavors in a healthier package. A 4-ounce portion of flank steak provides around 24 grams of protein. Avocado adds healthy fats while boosting protein, making this dish ideal for supporting weight loss and curbing cravings throughout the day.
Check out our recipe for a Mexican Grilled Steak Salad.
Chicken Salad Sandwich with Raisins and Curry Powder
Protein Punch: 20 grams
This chicken salad packs around 20 grams of protein, making it an ideal lunch for anyone aiming to increase their protein intake. By using olive oil-based mayo and mixing in curry powder and raisins, this sandwich not only adds flavor but also keeps you satisfied longer, helping to maintain muscle and curb midday hunger.
Try our recipe for a Chicken Salad Sandwich with Raisins and Curry Powder.
Healthy Shrimp and Spinach Salad
Protein Punch: 25 grams
This salad combines shrimp, bacon, and eggs for a powerhouse protein combination, delivering over 25 grams per serving. Spinach and pine nuts add texture and healthy fats, making this a satisfying meal that's also low in carbs—a perfect pick for anyone looking to manage their weight and protein needs.
Get the recipe for our Shrimp and Spinach Salad.
Club Sandwich with Super Mayo
Protein Punch: 30 grams
This classic club sandwich delivers a whopping 30 grams of protein thanks to its combination of ham, turkey, and bacon. The super mayo amplifies the flavor while keeping the calorie count in check. At only 330 calories, this protein-packed sandwich is a win for your lunch planning.
Get the recipe for our Club Sandwich with Super Mayo.
Grilled Chicken and Avocado Salad
Protein Punch: 30 grams
With over 30 grams of protein, this grilled chicken salad is an excellent choice for those looking to stay full while keeping calories in check. The combination of grilled chicken, avocado, and goat cheese delivers a balance of healthy fats and muscle-supporting protein, making it a great option for a high-protein lunch.
Get our recipe for a Grilled Chicken and Avocado Salad.
Chinese Chicken Salad
Protein Punch: 25 grams
This Chinese chicken salad offers a delightful mix of savory and sweet while packing around 25 grams of protein per serving. It's a quick and easy meal for busy days, ensuring you get the protein you need to stay energized and satisfied.
Get our recipe for a Chinese Chicken Salad.
Quinoa Bowl
Protein Punch: 40 grams
Quinoa bowls are similar to farro bowls in that they use a healthy whole grain as their base, and they allow you to add any ingredients that you like. According to Trista Best, MPH, RD, LD, at Balance One Supplements, a quinoa bowl is the way to go for a high-protein lunch.
"Quinoa is a complete protein source, containing all nine essential amino acids that the body needs, and it provides about eight grams of protein per cooked cup, making it an excellent plant-based protein option," says Best. "When combined with other protein-rich ingredients like beans, tofu, or lean meats, quinoa bowls become a wholesome meal that support muscle repair, satiety, and overall nutritional balance."
Black Bean Burrito Bowl With Farro
Protein Punch: 24 grams
Making different types of grain bowls is the perfect move for a high-protein lunch, especially if you try a black bean bowl with farro, as per the suggestion of Young.
"Both black beans and farro are rich in protein, and the combination of ingredients provides texture and taste while being rich in various vitamins and minerals," says Young. "Cheese is a complete protein source, further contributing to muscle growth and repair. The bowl can also be customized to your liking, and you can add more ingredients to increase protein intake."
Cottage Cheese and Berry Bowl with Chia Seeds
Protein Punch: 27-30 grams
Sometimes all you have is a few minutes to throw together lunch, and a cottage cheese bowl can make for a great option when you're in a hurry but still want protein. Sabat recommends making a bowl of cottage cheese, berries, and chia seeds for a nutrient-rich meal.
"Cottage cheese is an excellent source of casein protein, which is slow-digesting and helps maintain a feeling of fullness for longer periods," she says. "Adding mixed berries provides antioxidants, vitamins, and fiber, while chia seeds contribute additional protein, omega-3 fatty acids, and fiber."
Beef and Broccoli with Brown Rice
Protein Punch: 30-34 grams
Mary Sabat MS, RDN, LD recommends an easy beef and broccoli stir fry for a high-protein lunch, which is a great healthy replacement for takeout when you're craving it. "For a standard serving of Beef and Broccoli Stir-Fry, including 4 ounces of beef, a cup of broccoli, and 1/2 cup of brown rice, the total protein content would be in the range of 30-34 grams," says Sabat.
Beyond just protein, Sabat notes that this meal is full of other helpful nutrients, too. "Lean beef is an excellent source of high-quality protein and iron, which is essential for oxygen transport in the blood, and broccoli adds fiber, vitamin C, and a variety of other nutrients, while brown rice provides complex carbohydrates for sustained energy."
Get our recipe for Crock-Pot Beef and Broccoli.
Smoked Salmon Sandwich
Protein Punch: 21 grams
Many people enjoy smoked salmon with cream cheese on a bagel for breakfast, but why not take this and make a lunch version instead? This smoked salmon sandwich includes whipped cream cheese, red onion, mixed greens, tomatoes, and whole-wheat bread and is a lunch you'll want to keep coming back to every day.
Need an idea for a healthy, high-quality bread to buy at the store? Check out these dietitian-approved brands.
Get our recipe for Smoked Salmon Sandwich.
Asian-Inspired Tuna Burger with Wasabi Mayo
Protein Punch: 32 grams
Tuna is one of the highest-protein fish, and you don't always have to just eat it out of the can. If you have access to some fresh tuna at your grocery store, you can make these simple, high-protein tuna burgers for lunch and top them off with a delicious wasabi mayo. Another benefit besides the protein boost? You can make a handful of these at once and enjoy them for several days.
Get our recipe for a Tuna Burger.
Mouthwatering Steak Nachos
Protein Punch: 24 grams
Nachos don't always have to be unhealthy calorie bombs, but they do always have to be delicious! This Steak Nachos recipe provides around 24 grams of protein but clocks in at just 360 calories. The only downside is that you'll be consuming around six grams of saturated fat from the cheese and the steak, so just make sure to monitor your saturated fat consumption for the rest of the day.
Get our recipe for Steak Nachos.
Swordfish Filets with Blueberry-Avocado Salsa
Protein Punch: 35 grams
Swordfish has a mild flavor and denser texture, and it's an easy fish to cook on the stove. This recipe uses a salsa made of blueberries, bell pepper, avocado, and cilantro, which goes great with the mild flavors of the swordfish. With 35 grams of protein, this meal will certainly leave you feeling satiated.
Get our recipe for Swordfish Filets with Blueberry-Avocado Salsa.
Egg and Spinach Frittata
Protein Punch: Around 18-20 grams
Even though you may only associate frittatas with breakfast time, this egg dish can be perfect for lunch, too! Young recommends a frittata with eggs, spinach, and feta cheese, and she notes, "This dish can be made in advance and enjoyed warm or cold." Include your favorite seasonings and top with hot sauce for added flavor.
Lentil Soup
Protein Punch: 18 grams
For those who want a high-protein lunch that can be prepped on Sunday and enjoyed the rest of the week, Best suggests lentil soup.
"Lentils are rich in plant-based protein, offering a substantial amount per serving, and in addition to their protein content, lentils are a good source of dietary fiber, aiding digestion and promoting a feeling of fullness," says Best. "The variety of vegetables in the soup adds essential vitamins, minerals, and antioxidants, enhancing the nutritional value of the meal." If you can choose high-fiber vegetables, that would be even better!
Turkey Wrap
Protein Punch: 30 grams
Possibly one of the easiest lunches to throw together, Best recommends making a turkey wrap when you want to chow down on some protein and stay full until it's time for dinner.
"A turkey wrap is a great high-protein lunch choice, primarily due to the lean protein content provided by turkey. Turkey is low in saturated fat and a good source of essential amino acids, making it an ideal lean meat for muscle repair and growth," says Best. "Wrapping it in a whole wheat tortilla adds complex carbohydrates and dietary fiber, aiding in sustained energy release and promoting fullness." She also adds, "Incorporating fresh vegetables and greens further boosts the nutritional value, offering vitamins, minerals, and antioxidants."
Salmon and Avocado Sushi Roll
Protein Punch: 22-25 grams
This high-protein lunch idea can be made at home or ordered from your favorite sushi restaurant. For a healthy, high-protein sushi meal, Sabat recommends a simple avocado and salmon roll.
"In a standard salmon and avocado sushi roll, which often includes about 3 ounces of salmon and 1/4 to 1/2 of an avocado, you can expect the total protein content to be around 22-25 grams," says Sabat.
She notes, "Salmon is a rich source of high-quality protein and omega-3 fatty acids, which are crucial for heart and brain health, and avocado adds healthy monounsaturated fats that aid in nutrient absorption and provide a creamy texture."
Chicken Burger with Sun-Dried Tomato Aioli
Protein Punch: 26 grams
When you want a burger but don't want the saturated fat from red meat, treat yourself to a chicken burger instead. This recipe, which adds in a homemade sun-dried tomato aioli, goes great on a bed of lettuce if you're aiming to lower your carbohydrate intake, or can be enjoyed on a whole-wheat, high-protein bun like the ones from Dave's Killer Bread.
Get our recipe for a Chicken Burger.
Paleo Chicken Tomato Curry with Cauliflower Rice
Protein Punch: 29 grams
Give yourself 30 grams of protein and fewer than 400 calories with this super simple tomato curry dish. Paleo-friendly for those following a Paleo diet, this high-protein dish also keeps carbohydrates to a minimum while still providing 10 grams of filling fiber.
Get our recipe for Chicken Tomato Curry.
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