Lunch is a great time to fill up on healthy protein. Nutrition experts told us what easy meals we should be making for our midday meal.
Our editors and experts handpick every product we feature. We may earn a commission from your purchases.
23 High-Protein Lunch Ideas to Help You Stay Full and Lose Weight
Updated on Apr. 24, 2025
About the experts
|
If you’re looking to lose weight, eating balanced meals focused on protein is important—and a high-protein lunch is an essential part of this dietary plan. That’s because spreading your protein intake throughout the day is helpful in meeting daily protein needs, keeping blood sugars managed, and for optimal absorption of protein, explains Julia Zumpano, RD, LD, a registered dietician with the Cleveland Clinic Center for Human Nutrition.
“Protein is a key player in weight maintenance or loss due to its job of building and maintaining muscle mass and aiding in satiety (feeling full),” she says. “Without adequate protein, you risk muscle loss and overconsumption of carbs or fats.”
Someone’s individual protein needs are based on weight, age, activity, and gender—but in general, Zumpano says to aim for 20 to 40 grams of protein at lunch.
But remember: balance is essential. “Too much of a single macro [like protein] may lead to deficiencies and poor regulation of blood sugars, hormones, blood pressure, and weight.”
On average, your daily diet should include about 25 to 35% calories from protein, 30 to 35% calories from fat, and 40 to 45% calories from carbohydrates, she says. (Though these averages can be slightly higher or lower based on health goals and needs.)
Without having to pull out scales and measuring cups, you can visually divide your plate so it looks like this:
- Half meal veggies (broccoli, cucumbers, carrots)
- One-quarter meal protein (chicken, steak, fish)
- One-quarter meal carbs (fruit, grains, starchy vegetables)
To make sure you’re packing every meal with the protein you need, check out our picks for high-protein lunches for weight loss.
1. Low-calorie, high-protein sandwich
Sandwiches are one of the easiest, most satisfying lunches that include all the food groups. Done right, they can be a great choice, but when done wrong, they can be carb-heavy and nap-inducing.
Ashley Poladian is a trainer and a diet coach who loves finding high-protein and low-calorie foods to help her clients achieve fat loss without giving up foods they love.
For one sandwich serving, Poladian recommends:
- A thin slice of bread
- A slice of low-fat cheese
- 2 slices of turkey or chicken
- 2 tablespoons of a spinach artichoke dip, which adds protein and a flavorful kick without a lot of calories
“I love this lunch item because there is very little leg work for something that is not pre-made,” Poladian says. “At only 206 calories per serving and 20 grams of protein, this sandwich will help you stay full and satisfied without the midday crash we usually see from eating carb-heavy lunches!”
2. Tuna lettuce wraps
Lisa Lotts is the owner and publisher of Garlic and Zest, a food and cooking website where she is the recipe developer behind every dish on the site. Her favorite high-protein lunch for weight loss is a tuna and white bean lettuce wrap. “We love them stuffed into vibrant pink-hued radicchio leaves, but regular lettuce leaves work as well,” she says.
This dish contains an estimated 30 grams of protein.
3. Bean salad
Beans are an often overlooked, plant-based source of protein. You can buy canned beans, but buying dry beans in bulk is both cost-effective and more environmentally friendly. “Soaking your beans overnight in water is simple and begins the sprouting process, which can reduce anti-nutrient levels up to 66% in some studies,” says Olesya Wilson, a functional diagnostic nutrition practitioner and founder of the Limitless Body Architect. “After they are cooked, they keep well in the refrigerator and leftovers can make a great cold salad the next day.”
For a quick lunch that can also serve as a side dish at dinner, Wilson suggests mixing cooked, cold beans with avocado, cucumber, and quinoa in olive oil, salt, pepper, and apple cider vinegar with your choice of parsley or cilantro.
4. Quinoa bowl
Joanna Wen, a nutritionist and founder of Spices & Greens, praises the pairing of quinoa with a classic lean protein (think chicken or fish). “Not only is the combination of lean protein and complex carbohydrates filling and tasty,” Wen says, “but it’s also good for your overall health.”
Chicken is a lean source of protein, while quinoa is a good source of plant protein. Together, they help to keep you fuller for longer periods of time, reducing overeating at night. Quinoa is also packed with heart-healthy antioxidants and minerals. “Additionally, this power combo has plenty of fiber which can help control blood sugar levels while aiding in digestion,” Wen says.
For optimal nutritional balance in your quinoa bowl, roasted sweet potatoes, arugula, avocado, and pumpkin seeds help round it out with fiber, healthy fats, and antioxidants, says Kim Shapira, MS, RD, a registered dietician, functional nutritional therapist, and author of This is What You’re Really Hungry For.
For another impressive high-protein meal, check out TV chef Alton Brown’s salmon-quinoa bowl.
5. Greek yogurt parfait
Greek yogurt parfaits are easy to make on-demand or make ahead for an on-the-go lunch—plus, they’re a delicious way to get your protein intake for the day (while taming your sweet tooth!).
Try the following blend for a decadent-feeling lunch that clocks in at about 20 grams of protein:
- Alternate layers of Greek yogurt (2 to 3 tablespoons) with one-fourth cup of low-fat granola
- Add 1/4 cup blueberries or other fruits
- Add a tablespoon of honey or agave nectar
- Sprinkle on a tablespoon of chia seeds
“Greek yogurt is protein-packed, berries bring the antioxidants, and chia seeds add fiber and omega-3s,” Shapira says. If you want a bit of extra crunch, she recommends topping with a few walnuts, which also support brain health.
Just make sure to choose low-sugar Greek yogurt, advises Lindsay Malone, MS, RDN, LD, a registered dietician and instructor of nutrition at Case Western Reserve University. Plain Greek yogurt is typically naturally low in sugar, so steer clear of flavored versions that contain added or artificial sugar. The “sweet spot” is less than 6 grams of sugar per serving.
6. Avocado tuna salad sandwich
This satisfying lunch option packs 25 grams of protein per serving, and it’s also high in healthy fats. Ditch the standard tuna-mayo combo and try out:
- One can of tuna
- Half an avocado mashed into the tuna
- A tablespoon of Greek yogurt with the avocado for extra creaminess
- Diced red onion
- Tomato slices
- Some lemon juice and a dash of salt and pepper for flavor
The Greek yogurt and avocado mash add a winning combo of protein and healthy fats with far fewer calories than mayo. Greek yogurt also contains probiotics, which support digestive health.
The final touch? Serve this heart-healthy tuna salad on whole-grain bread for an appetite-controlling fiber boost, says Shapira.
7. Lentil vegetable soup
Lentils are a great source of plant-based protein, according to Malone. With 18 grams of protein per serving, they’re also chock full of vitamins, minerals, and fiber that keep you feeling full until dinner time.
To make a simple lentil soup, combine:
- Cooked lentils
- Sautéed vegetables such as onions, celery, and carrots
- Low-sodium vegetable or chicken broth
Then simmer. Serve it with some whole-grain bread or crackers for extra fiber.
8. Protein shake
Let’s face it. Sometimes we’re busy, and sitting down to eat lunch—let alone preparing it—might not feel realistic. But skipping lunch altogether isn’t ideal for blood sugar or the nutrition you need.
An alternative to skipping lunch is to use a meal replacement shake such as HLTH CODE, created by Ben Bikman, PhD, a cell biologist and metabolism scientist. These shakes come in chocolate macadamia or creamy vanilla and deliver an impressive 27 grams of protein per shake.
For an added nutritional boost, you can add bananas, berries, greens, or nut butter for an additional hike in protein.
9. Sprouted grain wrap
Zumpano recommends filling up a sprouted grain wrap with 3 ounces of a lean protein like turkey, chicken, lean steak, tuna, or salmon.
This type of wrap is typically made from whole grains—like whole wheat, lentils, quinoa, barley, millet, and oats—that have started to sprout before being turned into dough. The wrap itself can provide around 5 to 8 grams of protein, plus extra fiber and nutrients compared to a standard tortilla wrap.
For extra protein and an ideal macro balance, Zumpano recommends also adding in:
- A handful of sprouts or slaw
- A quarter avocado
- 1 to 2 tablespoons of hummus
Depending on your protein of choice, this wrap will net you about 20 grams of protein (with tofu) to 35 grams of protein (with chicken).
10. Buddha bowl
“Eating the rainbow” is a dietary trick that’s often recommended to ensure you’re getting a range of nutrients in a meal—and with their near-endless combinations, Buddha bowls are a great way to dial up the colors in your lunch.
Zumpano loves starting with a base of riced cauliflower or zucchini noodles, though depending on your preference, brown rice is a healthy carb, too. Brown rice also contains about 5 grams of protein per cup.
From there, Zumpano recommends including:
- A lean protein, such as tofu, turkey, chicken, tuna, or salmon
- Edamame for its fiber, healthy fats, plant-based carbs, and an extra hit of protein (about 9 grams for a half cup)
- Fiber and nutrient-rich vegetables, like shredded red cabbage, carrots, cucumbers, and cubed sweet potatoes
- Toasted cashews or peanuts, which contain protein, high levels of essential minerals, and healthy fats
- A homemade Asian dressing or coconut aminos
You can expect between 30 to 48 grams of protein in this type of Buddha bowl, depending on which lean protein you use.
11. Create-your-own protein-packed salad
Healthy salads don’t have to look like rabbit food—but they can easily start to creep into high-fat, high-calorie territory, depending on what you include.
To prioritize protein and great taste in your salad without going overboard on excess calories and fat, Zumpano suggests starting with a mixed green or lettuce base of your choice.
Then, add in an estimated 30 grams of protein with:
- About 3 to 4 ounces of a lean protein, approximately the size of a deck of cards
- Ingredients that add protein as well as other nutrients, such as chickpeas, lentils, and pumpkin seeds
- Fiber-rich fruits and veggies, like apple and bell pepper slices
- A lower-fat cheese, such as goat’s cheese (which also has less sodium and calories than harder cheeses like cheddar)
- A simple dressing, like extra virgin olive oil and apple cider vinegar
12. Lentil veggie tahini bowl
For a high-protein lunch that’s meat-free, Shapira recommends a lentil and roasted veggie bowl with a tahini drizzle.
“Lentils offer plant protein and fiber, [and] the tahini adds creaminess and calcium,” she says. You can then add whatever vegetables you have on hand (or, even better, pick up products that are currently in season). Toss veggies in a bit of olive oil—just enough to coat, about a teaspoon per serving—and roast in the oven or an air fryer.
A half cup of lentils contains about 9 grams of protein and a tablespoon of tahini adds 2.5 grams. For your roast veggies, consider including Brussels sprouts to the mix, which is a higher-protein vegetable with about 3.5 grams per 100-gram serving.
If you do eat animal products, Shapira also recommends adding a side of a hard-boiled egg to kick the protein up another 6 grams.
13. Salmon with farro
Farro is a fiber-packed “ancient grain” with even more protein than quinoa or brown rice (about 7 grams per half-cup). It also contains a ton of nutrients, like iron, magnesium, zinc, and plant-based antioxidants.
Shapira recommends using farro as a base for salmon, which, together, gets you about 30 grams of protein. Then add:
- Steamed broccoli
- Cherry tomatoes
- A homemade lemon-herb vinaigrette
“Salmon is a great source of protein and omega-3s,” she says. “Farro adds fiber and colorful veggies make it balanced and bright.”
14. High-protein minestrone soup
Malone recommends this plant-based comfort lunch that can seriously up your protein intake for the day while covering your nutritional bases.
Make the base of your minestrone soup with a variety of vegetables, like cooked carrots, onions, spinach, tomatoes, green beans, or zucchini. From there, add:
- A tomato broth with diced or pureed tomatoes, vegetable broth, and herbs
- Protein-packed beans, such as white (cannellini) or red kidney beans
- A healthy grain
For the grain, traditional minestrone typically uses tiny tube-shaped pasta, but Malone suggests pumping up the protein with legume-based pasta. These are store-bought pastas made from grains like chickpeas or lentils, adding both extra protein and fiber to your meal.
15. Omelet
“Any time of day is great for a quick omelet,” Malone says. Eggs are considered a “perfect protein” because they contain all nine essential amino acids—as well as a wide range of other vitamins, minerals, and nutrients.
A two-egg omelet provides about 12 grams of protein, and you can enhance the protein in your pan with some sneaky add-ins. When mixing eggs for an omelet, try including:
- Cooked, shredded chicken breast
- Crumbled tofu
- A few extra egg whites (the egg white contains most of an egg’s protein)
- Nutritional yeast (which adds a slightly cheesy flavor and a ton of vitamin B12)
- Lentils or beans
You can also top your omelet with a few tablespoons of cottage cheese, a dash of feta, or a tablespoon of hemp seeds for even more protein.
Bored of omelets? Try out a nutritionist-recommended healthy breakfast quesadilla instead.
16. Tempeh bolognese
Tempeh is a great source of plant-based protein, according to Sandra Zhang, RDN, a pediatric dietitian at Tufts Medical Center.
It has about 16 grams of protein in a 3-ounce size serving—and like eggs, it’s a complete protein. In addition to plenty of fiber, vitamins, and minerals, tempeh also contains gut-healthy probiotics thanks to its fermentation process.
With its savory flavor and firm texture, tempeh is an easy swap for many meat-based dishes. You can slice it, cube it, or crumble it like ground meat in a bolognese sauce.
This tempeh bolognese recipe contains 16 grams of protein—but to amp it up, Zhang suggests using legume-based spaghetti made from grains like lentils or chickpeas.
17. Tuna chickpea lemon salad
For a quick and easy high-protein lunch, Shapira suggests tuna salad over mixed greens with chickpeas, cucumber, red cabbage, and an olive oil-lemon dressing.
“Tuna is lean and high in omega-3s—and chickpeas bring both protein and fiber,” she says. “Red cabbage is a cruciferous antioxidant powerhouse.”
When making tuna salad, just remember to go easy on the mayo and use one made with good oils like avocado oil, Malone says. You could also swap out mayo in tuna salad with creamy alternatives, such as:
- Greek yogurt (which adds significantly more protein than mayo)
- Blended olive oil with mustard and/or vinegar
- Blended cottage cheese
- Hummus
With any of these mayo swaps, you can add herbs, flavors like mustard, and spices to suit your taste. And if you’re not a tuna salad fan, use chicken, egg, or legume-based pasta in its place for this high-protein lunch.
18. Chicken shawarma
Malone recommends chicken shawarma topped with lots of veggies and fresh herbs—and if you’re in a pinch, it’s generally a healthy option to buy at a restaurant or for takeaway. Just look for grilled or roasted chicken and go light on the sauce.
But if you’re making it yourself, there are several tasty ways to make a healthy, high-protein chicken shawarma. Start by marinating chicken in spices like cumin, paprika, turmeric, and cinnamon with garlic, olive oil, and lemon juice, and cook the chicken on a grill, on a pan, or in the oven.
Three ounces of chicken breast or thigh contains about 25 to 30 grams of protein.
Once your chicken is ready:
- Make a chicken shawarma bowl with mixed greens and/or warm grains like quinoa or brown rice.
- Make a chicken shawarma wrap using a sprouted grain wrap.
- Include veggies like cucumbers, tomatoes, and onions.
- Top with protein spreads, such as hummus, Greek yogurt tzatziki, or tahini.
- For extra protein, add in roasted chickpeas or a sliced hard-boiled egg.
18. Legume-loving taco bowl
Put a high-protein twist on a satisfying taco bowl by adding black beans and lentils sautéed in taco seasoning, Malone suggests. A half cup of each provides about 16 grams of protein.
You can use the pre-made taco seasoning packets or make your own with garlic, cumin, chili powder, and smoked paprika.
Use a base of brown rice and/or lettuce (or greens of your choice) for the seasoned beans, and then create your own taco bowl with other high-protein add-ins like:
- 3 ounces of shredded chicken or other lean meat
- 2 tablespoons of Greek yogurt in place of sour cream
- A quarter-cup of edamame
- A small handful of shredded cheese (1 to 2 tablespoons)
These ingredients add up to about 42 grams of protein. But to round out the nutrition in your taco bowl, don’t forget to top it with veggies like sliced peppers, corn, onion, avocado, and tomato-rich pico de gallo.
19. Turkey hummus wrap
Turkey is a complete protein that’s low in saturated fat, with a whopping 26 grams of protein in a 3-ounce serving. If you opt for deli slices, you can expect about 12 grams of protein in 2 to 3 slices—but make sure to choose nitrate-free turkey slices, Malone advises.
Check packages for terms like “no nitrates,” “uncured,” “organic,” or “no preservatives” (but be aware that the fridge life is shorter for these products). You’ll also want to look out for lower sodium options, ideally under 140 mg of sodium per serving.
Then, simply wrap up turkey and hummus in a whole grain tortilla with spinach, bell peppers, and shredded carrots, Shapira suggests. (Hummus adds about 1 gram of protein per tablespoon.) “Turkey is a lean protein, hummus adds plant protein and fiber, and veggies bring crunch and antioxidants.”
20. Quinoa Turkey Chili
Chili is one of the ultimate comfort foods—but using ground turkey in place of beef significantly reduces calorie and saturated fat content while keeping the same hearty texture. Chili is also easy to make in large batches and freeze in smaller portions for quick, ready-made lunches.
This quinoa turkey chili recipe from our sister site, Taste of Home, has just 264 calories and 5 grams of fat per cup, with 15 grams of lean protein and a range of nutrients from its vegetables and legumes. Our experts say you can bump the protein up even more by adding:
- A scoop of Greek yogurt for creaminess (instead of sour cream)
- 2 to 3 tablespoons of hemp seeds, which blend right in and don’t affect the taste
- Extra legumes, like lentils
20. Charcuterie board
Perfect for meal-prepping, a high-protein charcuterie board is an easy lunch you can assemble in a pinch, whether you’re eating at home or need something healthy to grab and go.
Still, while a restaurant-style charcuterie board often goes heavy on meats and cheeses, our experts remind us to aim for balance by incorporating fiber-rich veggies and whole grains.
To assemble a healthy, high-protein board, choose:
- Two lean proteins, such as turkey slices, chicken skewers, sliced hard-boiled eggs, smoked salmon, sliced tempeh, or baked tofu
- A high-protein, lower-fat cheese, such as goat’s cheese, feta, or mozzarella
- Fiber-rich fruits and veggies like sliced bell peppers, carrots, apples, pears, and cucumber
- Seed crackers, whole grain pita chips, or sprouted grain wraps
- High-protein dips, like Greek yogurt tzatziki, hummus, cottage cheese, or bean dip
21. Soba noodle stir fry
Lots of leftovers piling up in your fridge? A stir-fry is a simple way to make use of those excess veggies and meat—and you can pump up the protein with a few creative tricks.
Start by heating your pan with a little bit of oil and cook your protein of choice—like chicken, beef, tofu, tempeh, or shrimp—and set aside. Then, cook up your veggies, starting with the firmest ones (such as carrots and broccoli) and then adding softer veggies, like mushrooms and bell peppers.
If you’re using pre-cooked leftovers, simply heat it all up together in a pan with seasonings like chili, ginger, and garlic.
Then, to boost your protein:
- Add a handful of edamame.
- Use 100% buckwheat soba noodles, which add up to 15 grams of protein per serving.
- For even more protein, try soybean noodles (which have up to 25 grams of protein and a firm texture that holds up just as well in a stir fry, too).
- Whip up a high-protein sauce—you can use any stir-fry sauce recipe and blend in ingredients like peanut butter, silken tofu, Greek yogurt, and/or unflavored protein powder.
22. Chicken frittata
Breakfast for lunch can go a long way when it comes to getting more healthy protein into your day, according to Zumpano.
This chicken frittata recipe fits the bill, loaded with:
- A range of nutrients and antioxidants from its chopped spinach and red peppers
- Complete protein from the eggs and chicken
- More protein plus calcium from the low-fat cheese
One serving nets you 22 grams of protein for just 274 calories. If you want to raise the protein even more, add a few extra egg whites to boost protein without adding extra fat (each egg white contains about 3.5 grams of protein).
23. Protein-charged poke bowl
Poke bowls are super customizable, making them easy to craft into midday protein boosters.
With poke bowls, the protein itself is the star of the show. A classic poke bowl uses 4 ounces of sushi-grade tuna or salmon (either raw or seared), which contains around 25 grams of protein alone. But you can also swap in grilled chicken, shrimp, cooked fish (like a salmon fillet), tofu, or tempeh—whatever you have on hand.
A simple sauce can seal in even more protein. Try blending together a bit of soy sauce, sesame oil, rice vinegar, and miso paste or silken tofu—or make your own healthy spicy mayo with Greek yogurt and sriracha.
From there, sneak in extra protein to your bowl with:
- Quinoa as the base (or mixed in with brown rice)
- An egg (soft-boiled, hard-boiled, or fried, whichever you prefer)
- Edamame
- Roasted nuts or seeds
For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
Sources
- USDA FoodData Central: "Food Search"
