15 High Protein Lunch That Will Keep You Full for Hours

Spread the love

A satisfying lunch built around protein helps steady energy, curb afternoon cravings, and support muscle maintenance. This collection features fifteen varied options bowls, wraps, salads, and plates each delivering roughly 30‑40 g of protein per serving. The recipes rely on accessible ingredients and straightforward methods, making them suitable for meal prep or quick assembly.

For guidance on balancing food groups across the day, see the NHS Eatwell Guide.

#1 Grilled Chicken and Quinoa Bowl (High Protein Lunch) – 420 cal, 38g protein

high protein lunch

Prep Time: 10 min
Cook Time: 15 min
Total Time: 25 min
Servings: 1

Ingredients:

  • 120 g skinless chicken breast, sliced
  • ½ cup cooked quinoa
  • 1 cup mixed greens (spinach, arugula)
  • ¼ cup cherry tomatoes, halved
  • ¼ cup cucumber, diced
  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • Salt and pepper to taste
  • Optional: 2 tbsp feta cheese

Method:

  1. Season chicken with salt, pepper, and half the olive oil. Grill over medium‑high heat 5‑6 min per side until internal temperature reaches 75 °C.
  2. While chicken cooks, combine quinoa, greens, tomatoes, and cucumber in a bowl.
  3. Slice rested chicken, add to bowl, drizzle with remaining olive oil and lemon juice, toss gently.
  4. Top with feta if using. Serve immediately or pack for later.

#2 Turkey and Avocado Wrap (High Protein Lunch) – 380 cal, 32g protein

Prep Time: 8 min
Cook Time: 0 min
Total Time: 8 min
Servings: 1

Ingredients:

  • 1 large whole‑wheat tortilla
  • 100 g sliced roasted turkey breast
  • ½ medium avocado, sliced
  • ¼ cup shredded carrots
  • ¼ cup baby spinach
  • 1 tbsp hummus
  • 1 tsp Dijon mustard
  • Pinch of smoked paprika

Method:

  1. Lay tortilla flat, spread hummus evenly, then drizzle mustard.
  2. Layer turkey, avocado, carrots, and spinach. Sprinkle with paprika.
  3. Fold sides in, roll tightly, slice diagonally. Wrap in parchment for on‑the‑go.

#3 Greek Yogurt Chicken Salad (High Protein Lunch) – 350 cal, 30g protein

Prep Time: 10 min
Cook Time: 0 min (uses pre‑cooked chicken)
Total Time: 10 min
Servings: 1

Ingredients:

  • 120 g cooked, diced chicken breast
  • ½ cup plain Greek yogurt (2 % fat)
  • 1 tbsp chopped fresh dill
  • 1 tbsp chopped fresh parsley
  • ¼ cup diced celery
  • ¼ cup diced red apple
  • 1 tsp lemon zest
  • Salt and pepper to taste
  • 2 cups mixed salad greens

Method:

  1. In a bowl, combine chicken, Greek yogurt, dill, parsley, celery, apple, lemon zest, salt, and pepper. Mix until coated.
  2. Serve over a bed of greens or in a whole‑grain pita.

#4 Lentil and Egg Power Salad (High Protein Lunch) – 360 cal, 28g protein

Prep Time: 12 min
Cook Time: 15 min
Total Time: 27 min
Servings: 1

Ingredients:

  • ½ cup cooked green or brown lentils
  • 2 large hard‑boiled eggs, quartered
  • 1 cup baby kale
  • ¼ cup shredded red cabbage
  • 2 tbsp chopped walnuts
  • 1 tbsp olive oil
  • 1 tsp apple cider vinegar
  • ½ tsp honey
  • Salt and pepper

Method:

  1. Toss lentils, kale, cabbage, and walnuts in a bowl.
  2. Whisk olive oil, vinegar, honey, salt, and pepper; pour over salad and toss.
  3. Top with egg quarters before serving.

#5 Shrimp and Broccoli Stir Fry (High Protein Lunch) – 370 cal, 34g protein

Prep Time: 8 min
Cook Time: 10 min
Total Time: 18 min
Servings: 1

Ingredients:

  • 120 g peeled, deveined shrimp (thawed if frozen)
  • 1 ½ cup broccoli florets
  • 1 clove garlic, minced
  • 1 tsp grated ginger
  • 1 tbsp low‑sodium soy sauce
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tsp cornstarch mixed with 2 tsp water
  • 1 tbsp water
  • 1 tsp toasted sesame seeds
  • ½ cup cooked brown rice (optional base)

Method:

  1. Pat shrimp dry, toss with cornstarch mixture.
  2. Heat sesame oil in a skillet over medium‑high heat. Add garlic and ginger, sauté 30 s.
  3. Add broccoli, stir‑fry 3‑4 min until bright‑green and tender‑crisp.
  4. Push veggies to side, add shrimp, cook 2‑3 min per side until pink.
  5. Stir in soy sauce, rice vinegar, and water; cook 1 min until sauce thickens.
  6. Sprinkle sesame seeds, serve over rice or alone.

#6 Cottage Cheese and Bell Pepper Bowl (High Protein Lunch) – 340 cal, 36g protein

Prep Time: 7 min
Cook Time: 0 min
Total Time: 7 min
Servings: 1

Ingredients:

  • 1 cup low‑fat cottage cheese (2 % fat)
  • 1 large red bell pepper, diced
  • ½ cup cherry tomatoes, halved
  • ¼ cup diced cucumber
  • 2 tbsp chopped fresh chives
  • 1 tbsp olive oil
  • ½ tsp smoked paprika
  • Salt and pepper

Method:

  1. In a bowl, combine cottage cheese, bell pepper, tomatoes, cucumber, and chives.
  2. Drizzle olive oil, sprinkle paprika, salt, and pepper. Toss lightly.
  3. Enjoy immediately or store chilled for up to two days.

#7 Beef and Black Bean Burrito Bowl (High Protein Lunch) – 410 cal, 35g protein

Prep Time: 10 min
Cook Time: 12 min
Total Time: 22 min
Servings: 1

Ingredients:

  • 100 g lean ground beef (90 % lean)
  • ½ cup cooked black beans, rinsed
  • ½ cup cooked brown rice
  • ¼ cup corn kernels (frozen, thawed)
  • ¼ cup diced red bell pepper
  • 2 tbsp salsa verde
  • 1 tsp chili powder
  • ½ tsp ground cumin
  • 1 tbsp chopped cilantro
  • 1 tsp lime juice
  • Salt and pepper

Method:

  1. In a nonstick skillet, brown ground beef over medium heat, breaking it up; drain excess fat.
  2. Add chili powder, cumin, salt, and pepper; cook 1 min.
  3. Stir in black beans, corn, and bell pepper; cook 3‑4 min until heated through.
  4. In a bowl, layer rice, beef mixture, salsa verde, cilantro, and lime juice. Mix gently.

#8 Tuna and Chickpea Salad Sandwich (High Protein Lunch) – 390 cal, 33g protein

Prep Time: 8 min
Cook Time: 0 min
Total Time: 8 min
Servings: 1

Ingredients:

  • 1 can (5 oz) tuna in water, drained
  • ¼ cup mashed chickpeas (about 30 g)
  • 1 tbsp plain Greek yogurt
  • 1 tsp Dijon mustard
  • ¼ cup diced celery
  • 2 tbsp chopped red onion
  • 1 tbsp chopped fresh parsley
  • 1 tsp lemon juice
  • Salt and pepper
  • 2 slices whole‑grain bread
  • Lettuce leaves (optional)

Method:

  1. In a bowl, combine tuna, chickpeas, Greek yogurt, mustard, celery, onion, parsley, lemon juice, salt, and pepper. Mix until cohesive.
  2. Spread mixture on one bread slice, top with lettuce if using, and cover with second slice.
  3. Cut in half; wrap for transport.

#9 Baked Salmon with Roasted Vegetables (High Protein Lunch) – 430 cal, 37g protein

Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min
Servings: 1

Ingredients:

  • 120 g salmon fillet
  • 1 cup mixed vegetables (zucchini, bell pepper, red onion), cut into bite‑size pieces
  • 1 tbsp olive oil
  • ½ tsp dried oregano
  • ½ tsp garlic powder
  • Salt and pepper
  • Lemon wedge for serving

Method:

  1. Preheat oven to 200 °C (400 °F). Line a baking sheet with parchment.
  2. Toss vegetables with half the olive oil, oregano, garlic powder, salt, and pepper; spread on one side of the sheet.
  3. Place salmon on the other side, drizzle with remaining olive oil, season lightly.
  4. Bake 12‑15 min, until salmon flakes easily and vegetables are tender.
  5. Serve with a lemon wedge.

#10 Chicken and Hummus Plate (High Protein Lunch) – 330 cal, 31g protein

Prep Time: 5 min
Cook Time: 0 min
Total Time: 5 min
Servings: 1

Ingredients:

  • 100 g grilled chicken breast, sliced
  • ¼ cup hummus (classic or roasted red pepper)
  • ½ cup baby carrots
  • ½ cup cucumber sticks
  • ¼ cup cherry tomatoes
  • 4‑5 whole‑grain crackers
  • Sprinkle of paprika

Method:

  1. Arrange hummus in a small dip bowl on a plate.
  2. Surround with chicken slices, vegetables, and crackers.
  3. Dust hummus with paprika if desired. Eat by dipping or layering.

#11 Pork Stir Fry with Edamame (High Protein Lunch) – 380 cal, 30g protein

Prep Time: 8 min
Cook Time: 10 min
Total Time: 18 min
Servings: 1

Ingredients:

  • 100 g pork tenderloin, thinly sliced
  • ½ cup shelled edamame (frozen, thawed)
  • 1 cup sliced bell pepper (any colour)
  • 1 clove garlic, minced
  • 1 tsp grated ginger
  • 1 tbsp low‑sodium soy sauce
  • 1 tbsp hoisin sauce
  • 1 tsp rice vinegar
  • 1 tbsp water
  • 1 tsp cornstarch
  • 1 tbsp peanut oil
  • 1 tsp toasted sesame seeds

Method:

  1. In a bowl, whisk soy sauce, hoisin, rice vinegar, water, and cornstarch.
  2. Heat peanut oil in a wok or skillet over high heat. Add garlic and ginger, stir 15 s.
  3. Add pork, stir‑fry 2‑3 min until no longer pink.
  4. Toss in bell pepper and edamame, cook 2 min.
  5. Pour sauce over, stir until thickened and glossy, about 1 min.
  6. Sprinkle sesame seeds, serve immediately.

#12 Egg and Sausage Skillet (High Protein Lunch) – 410 cal, 34g protein

Prep Time: 5 min
Cook Time: 10 min
Total Time: 15 min
Servings: 1

Ingredients:

  • 2 large eggs
  • 2  turkey or chicken breakfast sausage links, sliced
  • ½ cup diced sweet potato (pre‑cooked or par‑boiled)
  • ½ cup baby spinach
  • 1 tbsp olive oil
  • ¼ tsp turmeric
  • Salt and pepper
  • Optional: 2 tbsp shredded cheddar

Method:

  1. Heat olive oil in a nonstick skillet over medium heat. Add sweet potato, sauté 4‑5 min until beginning to soften.
  2. Add sausage slices, cook 2‑3 min.
  3. Push mixture to side, crack eggs into the skillet, scramble gently, combining with potatoes and sausage.
  4. Stir in spinach and turmeric; cook until spinach wilts and eggs are set.
  5. Top with cheddar if using, season with salt and pepper.

#13 Greek Salad with Feta and Olives (High Protein Lunch) – 350 cal, 28g protein

Prep Time: 8 min
Cook Time: 0 min
Total Time: 8 min
Servings: 1

Ingredients:

  • 1 ½ cup chopped romaine lettuce
  • ¼ cup sliced cucumber
  • ¼ cup cherry tomatoes, halved
  • ¼ cup sliced Kalamata olives
  • ¼ cup crumbled feta cheese
  • 2 tbsp chopped fresh mint
  • 1 tbsp olive oil
  • 1 tsp red wine vinegar
  • ½ tsp dried oregano
  • Salt and pepper

Method:

  1. In a bowl, combine lettuce, cucumber, tomatoes, olives, feta, and mint.
  2. Whisk olive oil, vinegar, oregano, salt, and pepper; drizzle over salad.
  3. Toss gently and serve immediately.

#14 Tofu and Peanut Bowl (High Protein Lunch) – 360 cal, 26g protein

Prep Time: 10 min
Cook Time: 8 min
Total Time: 18 min
Servings: 1

Ingredients:

  • 120 g firm tofu, pressed and cubed
  • 1 tbsp soy sauce
  • 1 tbsp peanut butter (smooth)
  • 1 tsp sriracha (adjust to taste)
  • 1 tsp rice vinegar
  • 1 tsp maple syrup
  • 1 tbsp water
  • ½ cup cooked quinoa
  • ½ cup shredded carrots
  • ½ cup steamed broccoli florets
  • 1 tbsp chopped peanuts
  • 1 tsp sesame oil

Method:

  1. In a bowl, whisk soy sauce, peanut butter, sriracha, rice vinegar, maple syrup, and water to make sauce.
  2. Heat sesame oil in a nonstick skillet over medium heat. Add tofu cubes, cook 3‑4 min per side until golden.
  3. Add sauce to skillet, toss to coat tofu; cook 1‑2 min until slightly thickened.
  4. In a bowl, layer quinoa, carrots, broccoli, top with tofu and sauce.
  5. Sprinkle chopped peanuts before eating.

#15 Leftover Steak and Potato Bowl (High Protein Lunch) – 400 cal, 35g protein

Prep Time: 5 min
Cook Time: 10 min
Total Time: 15 min
Servings: 1

Ingredients:

  • 100 g leftover steak, sliced thin
  • 1 medium sweet potato, diced (≈150 g)
  • 1 cup baby arugula
  • ¼ cup crumbled blue cheese (optional)
  • 1 tbsp olive oil
  • 1 tsp balsamic glaze
  • ½ tsp dried rosemary
  • Salt and pepper

Method:

  1. Toss sweet potato cubes with olive oil, rosemary, salt, and pepper. Spread on a microwave‑safe plate, cook 5‑6 min, stirring halfway, until tender.
  2. In a bowl, combine warm potatoes, steak slices, and arugula.
  3. Drizzle with balsamic glaze, add blue cheese if using, toss lightly.
  4. Serve warm or at room temperature.

Conclusion

These fifteen high protein lunch ideas give you a mix of flavors, textures, and preparation styles to keep midday meals interesting and satisfying. Pick a few that fit your schedule, prep them in advance, and tweak seasonings or swap vegetables to match your taste. Planning the rest of your day?

Planning the rest of your day? Explore our high-protein dinners for easy evening meal inspiration.