30+ High-Protein Lunch Ideas Recommended by a Dietitian

Protein is a macronutrient that plays many roles in the body, from building lean muscle mass to supporting the immune system.

It's also a must-have for lunch as it can help you feel satisfied and prevent energy crashes during the afternoon. 

While protein is found in many foods, including animal products, nuts, seeds, and legumes, incorporating it into your lunch can require a little creativity.

To help you out, we've compiled a list of over 30 high-protein lunch ideas that also happen to taste delicious. 

Keep this list handy when you’re meal planning for the week or need a little extra inspiration.

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30+ High-Protein Lunch Ideas, Recommended by a Dietitian

1. Greek Yogurt Chicken Salad

With 16 grams of protein per serving, Greek yogurt is a dietitian’s secret weapon for boosting protein.

Chicken is already a great source, but if you swap out mayo for high-protein, non-fat Greek yogurt, you’ll get double the protein. 

This recipe from Eating Bird Food adds grapes, celery, and diced red onion to shredded chicken (canned chicken also works in a pinch) to creamy Greek yogurt. 

2. Tuna Salad Lettuce Wraps

Tuna is one of the easiest ways to add protein and omega-3 fatty acids for a fast, healthy lunch.

One can of tuna in water provides more than 40 grams of protein.

And if you are keeping tabs on blood sugar or want to mix it up a bit, lettuce wraps make an excellent alternative to bread and crackers. 

For a simple, step-by-step option, try this recipe.

3. Black Bean and Veggie Quinoa Bowl

Plant-based protein sources like quinoa and black beans offer the benefit of protein and fiber in one. 

This recipe from Eating Well gives a Southwest taco salad twist with hummus, avocado, and pico de gallo.

Top with a squeeze of lime juice, some fresh cilantro, and even a dollop of Greek yogurt for added protein and creaminess. 

4. Hummus Veggie Wrap

Try a veggie wrap filled with hummus and fresh vegetables for a plant-based lunch option.

Hummus is made from chickpeas, which are an excellent source of protein and fiber.

You can make your own or purchase pre-made hummus at the grocery store.

This recipe from Simple Green Smoothies makes four wraps at once, so you can easily store them for lunch throughout the week.

5. Turkey Avocado Roll-Ups

Avocado adds healthy fats and fiber to this protein-packed meal, plus it’s simple and quick to make.

Add bell pepper, sprouts, and cucumber for extra flavor and crunch (you can try this recipe).

Serve with a side of fruit like berries or whole grain crackers for a healthy carbohydrate serving. 

6. Salmon Salad Sandwich

For a heart-healthy and protein-rich lunch, try a salmon salad sandwich.

Salmon is an excellent source of omega-3 fatty acids and also provides a good amount of protein (about 22 grams per 3-ounce serving). 

You can use canned or cooked salmon for this recipe.

7. Lentil Salad

Cooked lentils can be mixed with chopped vegetables, such as cucumbers, tomatoes, and bell peppers for a delicious and filling salad. 

Add some feta cheese or mint, as seen in this recipe from Love and Lemons.

8. Egg Salad Boats

Egg salad is a classic lunch option, but you can mix it up by serving the egg salad in a cucumber boat.

Hard-boiled eggs add protein and provide vital nutrients like choline, essential for brain development. 

This recipe keeps it simple, but you can always add your favorite mix-ins for extra flavor.

9. Lentil Soup

Another way to incorporate lentils into your lunch is with a hearty soup.

Lentil soup can be made in bulk and stored for multiple meals throughout the week. 

Lentils, onion, chicken stock, and spices are the foundational ingredients for lentil soup (try this simple recipe), but you can add more garlic, spices, or extra veggies to spice it up.

10. Chicken Caesar Lettuce Wraps

For a twist on the classic Caesar salad, try lettuce wraps instead of a bed of romaine lettuce.

Cooked chicken breast can be mixed with your favorite Caesar dressing, parmesan cheese, and your choice of seasonings for a tasty protein-packed filling.

If you have cooked chicken on hand, this recipe only takes ten minutes to prep!

11. Grilled Chicken Pita

Grilled chicken is an excellent source of lean protein and can be easily incorporated into pita pockets for a delicious and portable lunch option.

You can marinate chicken breast beforehand with spices, such as garlic powder, paprika, and cumin.

This recipe from The Spruce Eats provides step-by-step instructions for marinating your chicken and options for sauce variations, including hummus and tzatziki.

12. Tofu Stir-Fry

Tofu Stir-Fry is lower in calories but high in protein and iron, making it a nutritious and satisfying ingredient for a midday meal. 

This Tofu Stir-Fry recipe incorporates not only tofu but also a variety of vegetables, adding more vitamins, minerals, and fiber. 

13. Bean and Cheese Quesadilla

You can’t go wrong with comforting but convenient protein-packed bean and cheese quesadillas.

This dish is also budget-friendly because it relies on simple ingredients. 

These Black Bean Quesadillas include black beans, cheese, and salsa wrapped in a whole wheat tortilla.

14. Tuna Melt

Crafting a healthier version of a traditional tuna melt involves selecting whole-grain bread, which adds fiber to your diet, and vegetables, like tomatoes or spinach, to provide essential vitamins and antioxidants. 

Eating Well’s 10-Minute Tuna Melt provides a satisfying lunch that’s quick and easy to prepare.

15. Egg White Wrap

Egg whites, known for their high-quality protein, create a perfect base for a filling and nutritious wrap.

This wrap can easily be customized with a variety of vegetables, lean meats, and healthy fats like avocado.

This Egg White Wrap recipe requires few ingredients and offers a fantastic way to boost your protein intake.

16. Quinoa Veggie Burger

You'll want to make this one ahead of time, but the Quinoa Veggie Burger from Love & Lemons is worth the effort.

Quinoa, a complete source of plant-based protein, forms the base of these delicious patties, along with black beans and ground flax.

With a subtle blend of spices and herbs, this burger is versatile enough to pair with your favorite toppings or simply enjoy as is. 

17. Edamame and Brown Rice Bowl

Known for its high protein content, edamame is an exceptional source of plant-based protein and fiber.

‍Fiber slows down the absorption of sugar into the bloodstream, supporting even energy for the rest of your afternoon. 

For a step-by-step recipe, try Eating Well’s Edamame Veggie Rice Bowl.

18. Grilled Shrimp Skewers

High-protein grilled shrimp skewers can be perfectly served over nutritious grains like brown rice or quinoa, complementing the shrimp with fiber and additional protein.

These Mediterranean Garlic Shrimp Skewers combine lemon, garlic, spices, and olive oil to create a delicious marinade.

19. Chickpea Tuna Salad

Tuna with creamy chickpeas boosts the protein content and significantly increases the nutrient density.

‍Chickpeas (aka garbanzo beans) are a rich source of dietary fiber, iron, and vitamins, while tuna contributes omega-3 fatty acids, supporting heart and brain health.

This chickpea tuna salad recipe is a lunch option that keeps you full until dinner.

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20. Caprese Salad with Grilled Chicken

Basil, balsamic vinegar, olive oil, fresh tomatoes, and mozzarella are the quintessential ingredients for a classic Caprese Salad, but adding grilled chicken to this dish gives you a hearty, high-protein lunch. 

This version also includes avocado for even more summer flavor.

21. Easy Turkey Burger

Turkey burgers are lean but still provide a high-quality source of protein, and by making them at home, you can add your favorite spices and herbs. 

For a simple and tasty recipe, try out this Simple Turkey Burger.

22. Buffalo Chicken Lettuce Wrap

Make the chicken ahead in your slow cooker or Instapot, or if you're short on time, you can always use pre-cooked or rotisserie chicken for an even easier option.

Get your buffalo fix with Buffalo Chicken Lettuce Wraps from SkinnyTaste.

23. Chicken and Quinoa Bowl

The Chicken and Quinoa Bowl adapts to whatever ingredients you have, making it an excellent option for using leftover vegetables.

Mix and match vegetables and seasonings according to your taste or what is in your fridge. 

Check out this Chicken and Quinoa Bowl recipe, which is as nourishing as it is delicious.

24. Steak Salad

Next time you BBQ, cook an extra steak to have on hand the next day for a delicious lunch.

This steak salad recipe from Two Peas and Their Pod includes a tangy cilantro lime dressing, along with corn, tomatoes, avocado, and red onions.  

25. Brown Rice Sushi Bowl

The Brown Rice Sushi Bowl adds tofu or edamame for an extra protein punch.

Brown rice, seaweed, and a tasty ginger sauce not only increase the satiety of the dish but also ensure a balanced intake of macronutrients.

Check out this Brown Rice Sushi Bowl recipe for a simple, easy-to-customize option. 

26. Avocado Egg Salad Sandwich

Skip the mayo and use avocado for a satisfying egg salad blend of healthy fats, protein, and fiber.

Serve on whole-grain bread to increase the fiber content that will keep you full longer.

This recipe includes only a few ingredients for a healthy, high-protein lunch.

27. High-Protein Veggie Wrap

Including tofu and chickpeas in this High-Protein Veggie Wrap makes it filling and a powerhouse of protein.

Chickpeas and tofu also offer fiber, keeping you full for longer. 

28. Chicken Pesto Pasta Salad

This Healthy Chicken Pesto Pasta Salad recipe includes Mediterranean flavors from feta, red onion, and spinach with 25 grams of protein per serving.

Swapping regular pasta with high-protein, high-fiber options made from lentils or garbanzo beans makes this lunch even more filling and nutritious.

29. Shrimp and Avocado Salad

Shrimp is a high-protein, easy-to-cook option that's incredibly versatile.

Avocado complements the shrimp by introducing healthy fats and fiber.

This recipe from Street Smart Nutrition also incorporates cabbage, contributing extra fiber and crunch.

30. Salmon Sandwich

You may think about using the grill for chicken or steak, but grilled salmon is a delicious and healthy option for a sandwich filling. Use your favorite bun or swap for whole-grain bread.

Check out this Grilled Salmon Sandwich recipe for a tasty twist on your next lunchtime meal.

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31. Egg Roll in a Bowl

If you have an extra 30 minutes for lunch, maybe on a weekend, The Real Food Dietitians Egg Roll in a Bowl recipe is a must-try.

You’ll find all the flavors from your favorite Chinese food appetizer in this bowl─including garlic, ginger, and Chinese 5-spice powder plus 23 grams of protein per serving.

Takeaway

Lunch doesn't have to be boring. With these high-protein options, you can enjoy a delicious and satisfying meal that will keep you energized and nourished throughout the day. 

If you don't have a lot of time during the week, consider prepping one or two of these recipes on the weekend to have a quick and healthy lunch option ready.

Experiment with different recipes and ingredients to find what works best for your taste buds and dietary needs.

How a Dietitian Can Help

If the thought of creating a high-protein meal plan that works with your schedule and individual health needs feels overwhelming, a dietitian can help.

Together, you can make a plan to understand your personal protein needs and incorporate meal and food options to fit your lifestyle and preferences.

Find a registered dietitian to get support and start your health journey today.