34 High-Protein Lunches That Are Simple, Satisfying and Scrumptious
If your lunch typically looks like a handful of pretzels or whatever snacks your kids didn’t finish, you’re not alone. All it takes is a little planning to ensure that your stomach isn’t grumbling again at 3 p.m. Here are 34 high-protein lunches that are packed with satisfying ingredients that will keep you full until dinnertime.
3. Rotisserie Chicken Ramen (32g protein)
Store-bought rotisserie chicken just might be our favorite shortcut in the book. It’s affordable, lasts a long time and can be easily shredded and transformed into a ton of different dishes. Case in point: a 35-minute bowl of ramen, complete with a jammy egg.
9. Chicken and Snap Pea Stir-Fry (20g protein)
Once you have the chicken breast and produce on hand, the rest is all pantry staples. Serve it atop a bed of steamed white rice with an extra sprinkling of sesame seeds and cilantro.
11. 20-Minute Burrata Salad with Stone Fruit and Asparagus (18g protein)
It can double as a stunning centerpiece, but that doesn’t mean it’s tough to pull off. You can even blanch the asparagus and snap peas a day ahead, so all you have to do before lunchtime is assemble them with peaches, plums, cherries and cheese.
12. Meal-Prep Turkey Meatballs with Zucchini Noodles (33g protein)
Good-for-you veggies. Juicy ground turkey. Your favorite marinara sauce. All the Parmesan cheese. Any questions?
18. 15-Minute Mediterranean Couscous with Tuna and Pepperoncini (30g protein)
Tinned fish does it again with this lightning-fast dish that looks way more complicated than it is. Once the couscous is fluffy and cooked through, all that’s left to do is toss together the mix-ins, like briny capers and juicy cherry tomatoes.
19. Buffalo Chicken Wraps with Blue Cheese and Celery (36g protein)
Using diced store-bought rotisserie chicken makes assembly a breeze. If you’re a fan of meal prep, slice the meat, toss it in the buttery Buffalo sauce and store it in the fridge to add to wraps, pasta, salads and more throughout the week.
21. Easy Homemade Hummus with Za’atar Pita Chips (11g protein)
Store-bought hummus is our go-to on days when we don’t have spare time to cook, since it’s made from protein-rich chickpeas. But TBH, it’s way cheaper to make it yourself, and it’ll only take you 15 minutes—fresh pita chips included.
27. Radicchio, Lentil and Apple Salad with Vegan Cashew Dressing (15g protein)
A creamy dressing can totally elevate basic veggies. But if you’re vegan or dairy-free, you don’t have as many options. Enter the cashew dressing that’ll change your salads forever with just four basic ingredients.
28. Tarragon Chicken Salad Sandwiches (30g protein)
This recipe wants to prove that chicken salad doesn’t need to be boring. It’s made with lots of fresh tarragon, egg, Dijon mustard and vinegar, but the tastiest part is the finishing touch: a combo of quick-pickled onions and peppery arugula.
31. 20-Minute Shrimp Scampi Zoodles (28g protein)
Bring on the butter, baby. This citrusy, garlicky meal is always good to have in your back pocket (that’s why there’s always a bag of frozen shrimp in our freezer, BTW). Feel free to swap zoodles for pasta if you’d like—we won’t judge.
33. One-Pot, 15-Minute Pasta Limone (22g protein)
Forget waiting for the spaghetti to cook in its own pot of water. This recipe saves a ton of time by boiling all the ingredients together, then finishing the pasta off with fresh lemon juice and Parmesan.
34. Grilled Peanut Butter and Jelly Sandwich (14g protein)
When all else fails, you can always lean on old faithful. We’re suckers for creamy peanut butter and tart black raspberry jam, but there are endless tasty combinations to explore.
For even more great recipes, check out our first cookbook, Only the Good Stuff.