If your lunch is typically a handful of pretzels or whatever snacks your kids left lying around, you’re not alone. All it takes is a bit of afternoon planning to ensure that your stomach isn’t grumbling again at 3 p.m. Here are 36 high-protein lunches (we’re talking at least 9 grams per serving), packed with satiating ingredients that will keep you full until dinnertime, like Buffalo tuna melts, chicken and snap pea stir fry and keto steak and blue cheese salad.
36 High-Protein Lunches That Are Simple, Satisfying and Scrumptious
See ya, 3-o'clock slump
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Published Mar 21, 2024
Photo: Liz Andrew/Styling: Erin McDowell
1. 20-Minute Paleo Egg Roll in a Bowl (21g Protein)
- Time Commitment: 20 minutes
- Why We Love It: <30 minutes, beginner-friendly, dairy free
- Nutritional Information Per Serving: 380 calories, 29g fat, 8g carbs, 3g sugar, 21g protein
All the essentials of the savory filling, minus the fried shell. The recipe calls for ground pork, but you can easily substitute ground turkey or chicken if you'd prefer (or even crumbled tofu).
2. Buffalo Tuna Melt (47g Protein)
- Time Commitment: 15 minutes
- Why We Love It: <10 ingredients, <30 minutes, beginner-friendly
- Nutritional Information Per Serving: 688 calories, 42g fat, 32g carbs, 6g sugar, 47g protein
Canned tuna to the rescue! Odds are you already have the ingredients you need in your fridge and pantry for this creamy, spicy handheld. Add diced red onion and pickled jalapeños to the carrot and celery if you'd like.
3. Rotisserie Chicken Ramen (32g Protein)
- Time Commitment: 35 minutes
- Why We Love It: special occasion-worthy, crowd-pleaser, beginner-friendly
- Nutritional Information Per Serving: 724 calories, 34g fat, 72g carbs, 6g sugar, 12g 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.
4. Cauliflower Rice Bowl with Curried Lentils, Carrot and Yogurt (16g Protein)
- Time Commitment: 25 minutes
- Why We Love It: <30 minutes, vegetarian, gluten free
- Nutritional Information Per Serving: 280 calories, 3g fat, 49g carbs, 4g sugar, 16g protein
Meat is most definitely not a requirement when it comes to high-protein lunches. In this vegetarian stunner, red lentils and Greek yogurt hold down the fort without the help of animal protein or gluten.
5. Avocado and Black Bean Pasta Salad (18g Protein)
- Time Commitment: 20 minutes
- Why We Love It: <30 minutes, kid-friendly, make ahead, crowd-pleaser
- Nutritional Information Per Serving: 712 calories, 30g fat, 95g carbs, 5g sugar, 18g protein
This picnic-ready side bulks up on protein and fiber with canned black beans and diced avocados instead of meat or fish. Canned corn offers a touch of sweetness to every bite. Prepare it ahead on a Sunday to nosh on all week long.
6. Italian Deli Pinwheel Sandwiches (41g Protein)
- Time Commitment: 25 minutes
- Why We Love It: <30 minutes, crowd-pleaser, no cook
- Nutritional Information Per Serving: 703 calories, 50g fat, 21g carbs, 3g sugar, 41g protein
Sure, you could slap some deli meat and cheese between two slices of bread and call it lunch. But don’t these pinwheel wraps look a million times more appetizing? We’ll take extra pepperoncini with ours, please.
7. Cauliflower Fried Rice (13g Protein)
- Time Commitment: 25 minutes
- Why We Love It: <30 minutes, gluten free, low carb
- Nutritional Information Per Serving: 291 calories, 7g fat, 23g carbs, 8g sugar, 13g protein
Not only is this recipe impressively filling (shoutout to you, fried egg), but it’s also lower in carbs than the original, thanks to cauliflower rice. Add marinated tofu, ground pork or another egg to boost the protein even more.
8. Keto Steak and Blue Cheese Salad for One (24g Protein)
- Time Commitment: 5 minutes
- Why We Love It: make ahead, <30 minutes, <10 ingredients
- Nutritional Information Per Serving: 512 calories, 43g fat, 8g carbs, 6g sugar, 24g protein
Grilling a few flank steaks at your next barbecue? Save a few ounces for the next day, so this simple salad will take you no more than five minutes to assemble. You can also substitute leftover chicken or salmon.
9. Chicken and Snap Pea Stir Fry (20g Protein)
- Time Commitment: 20 minutes
- Why We Love It: <30 minutes, high protein, low carb, keto-friendly
- Nutritional Information Per Serving: 228 calories, 11g fat, 11g carbs, 4g sugar, 20g protein
Once you have the chicken breast and produce on hand, the rest is all pantry staples. Serve this high-protein lunch atop a bed of steamed white rice with an extra sprinkling of sesame seeds and cilantro, or sub cauliflower rice to keep it low carb.
10. 10-Minute Macaroni and Cheese in a Mug (29g Protein)
- Time Commitment: 10 minutes
- Why We Love It: <30 minutes, kid-friendly, <10 ingredients
- Nutritional Information Per Serving: 798 calories, 57g fat, 43g carbs, 3g sugar, 29g protein
How is it possible, you ask? Chalk it up to your magical microwave. Just combine the basics in a big mug, heat them until the pasta is tender, then stir in the sauce ingredients until melted. Your picky eaters will be thrilled.
11. 20-Minute Burrata Salad with Stone Fruit and Asparagus (18g Protein)
- Time Commitment: 20 minutes
- Why We Love It: crowd-pleaser, special occasion-worthy, <30 minutes
- Nutritional Information Per Serving: 372 calories, 23g fat, 25g carbs, 18g sugar, 18g protein
This salad is stunning enough to double as a centerpiece, but that doesn’t mean it’s tough to pull off. You can blanch the asparagus and snap peas a day ahead, so all you have to do before lunchtime is assemble, along with peaches, plums, cherries and burrata.
12. Meal Prep Turkey Meatballs with Zucchini Noodles (33g Protein)
- Time Commitment: 35 minutes
- Why We Love It: make ahead, high protein, gluten free
- Nutritional Information Per Serving: 393 calories, 18g fat, 28g carbs, 20g sugar, 33g protein
Good-for-you veggies. Juicy ground turkey. Your favorite marinara sauce. All the Parmesan cheese. Any questions? Save time with store-bought zoodles instead of spiralizing your own.
13. Rainbow Collard Wraps with Peanut Butter Dipping Sauce (15g Protein)
- Time Commitment: 30 minutes
- Why We Love It: make ahead, beginner-friendly, vegan
- Nutritional Information Per Serving: 476 calories, 35g fat, 35g carbs, 9g sugar, 15g protein
The dipping sauce is sweet, zingy and creamy, so even your kids won’t mind finding all those veggies in their lunchbox as long as they can dunk their hearts out. The only "cooking" required is blanching the collard leaves.
14. Ginger-Pineapple Shrimp Stir Fry (15g Protein)
- Time Commitment: 20 minutes
- Why We Love It: <30 minutes, beginner-friendly, high protein
- Nutritional Information Per Serving: 461 calories, 16g fat, 70g carbs, 24g sugar, 15g protein
Shrimp is a total weekday warrior when it comes to making fast, filling high-protein lunches. It cooks to tender perfection in mere minutes and is super versatile. Here, it's paired with sweet-tart pineapple, sharp ginger, fresh herbs and a few zingy pantry staples.
15. Tomato Salad with Grilled Halloumi and Herbs (9g Protein)
- Time Commitment: 10 minutes
- Why We Love It: <30 minutes, <10 ingredients, beginner-friendly
- Nutritional Information Per Serving: 196 calories, 15g fat, 8g carbs, 6g sugar, 9g protein
Whether you pop the slabs of salty halloumi cheese on the outdoor grill or a grill pan indoors, this simple, summery dish will win your heart at first bite. Ditch your laptop and enjoy your lunch alfresco with a hunk of crusty bread—you deserve it.
16. Mini Chicken Shawarma (22g Protein)
- Time Commitment: 1 hour and 40 minutes
- Why We Love It: crowd-pleaser, special occasion-worthy, high protein
- Nutritional Information Per Serving: 516 calories, 21g fat, 66g carbs, 4g sugar, 22g protein
Your desk mates are going to be so jealous when you whip out this high-protein lunch. These cuties are equal parts hearty, refreshing and creamy. Might we suggest upping the vinegary ante by crowning each pita with a mound of pickled red onions?
17. Quick Guacamole Quinoa Salad (15g Protein)
- Time Commitment: 30 minutes
- Why We Love It: vegetarian, beginner-friendly, gluten free
- Nutritional Information Per Serving: 431 calories, 18g fat, 57g carbs, 3g sugar, 15g protein
If there’s guac on it, we want it in our belly, stat. Nutritious quinoa, canned black beans and crisp romaine lettuce are a much healthier vehicle for it than tortilla chips (although we wouldn't blame you for crumbling a few on top).
18. 15-Minute Mediterranean Couscous with Tuna and Pepperoncini (30g Protein)
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, beginner-friendly, high protein
- Nutritional Information Per Serving: 419 calories, 10g fat, 50g carbs, 4g sugar, 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)
- Time Commitment: 20 minutes
- Why We Love It: <30 minutes, high protein, beginner-friendly
- Nutritional Information Per Serving: 745 calories, 54g fat, 28g carbs, 3g sugar, 36g protein
Using diced store-bought rotisserie chicken makes assembling this high-protein lunch 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.
20. Greek Yogurt Chicken Salad Stuffed Peppers (60g Protein)
- Time Commitment: 30 minutes
- Why We Love It: crowd-pleaser, make ahead, beginner-friendly, no cook
- Nutritional Information Per Serving: 400 calories, 10g fat, 17g carbs, 10g sugar, 60g protein
Personally, we never show up to a cookout without these vibrant gems in hand. The chicken salad is mayo-free but still just as creamy: Greek yogurt and Dijon mustard get the job done on their own.
21. Easy Homemade Hummus with Za’atar Pita Chips (11g Protein)
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, crowd-pleaser, make ahead, vegan, no cook
- Nutritional Information Per Serving: 413 calories, 25g fat, 40g carbs, 5g sugar, 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.
22. Crispy Tofu Bánh Mì (30g Protein)
- Time Commitment: 40 minutes (plus chilling time)
- Why We Love It: vegetarian, special occasion-worthy, high protein
- Nutritional Information Per Serving: 778 calories, 49g fat, 58g carbs, 4g sugar, 30g protein
Our twist on the traditional Vietnamese sandwich stars fried tofu instead of roast pork. It’s dredged and coated in sesame seeds for extra crunch. (Oh, and you’ll want to save the pickled carrots, cukes and radishes to put on *everything*.) Just be sure to leave yourself time to marinate the tofu.
23. Lemon Salmon with Garlic and Thyme (32g Protein)
- Time Commitment: 25 minutes
- Why We Love It: <30 minutes, <10 ingredients, high protein
- Nutritional Information Per Serving: 356 calories, 23g fat, 3g carbs, 0g sugar, 32g protein
Our favorite thing about salmon: It doesn’t take much to make it ridiculously tasty. This mind-blowingly easy recipe is proof, since it only calls for EVOO, fresh garlic, lemon juice and herbs. Serve this high-protein lunch with greens, rice or bread.
24. Grilled Peach, and Prosciutto and Mozzarella Sandwich (61g Protein)
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, beginner-friendly, <10 ingredients
- Nutritional Information Per Serving: 1,223 calories, 38g fat, 160g carbs, 26g sugar, 61g protein
Prosciutto can be so much more than just part of a cheese board. Put it front and center in this chewy, summery sammy that pairs the cured meat with pillowy fresh mozz and smoky grilled peaches.
25. 15-Minute Skillet Pepper Steak (21g Protein)
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, one pan, high protein
- Nutritional Information Per Serving: 226 calories, 11g fat, 12g carbs, 4g sugar, 21g protein
Serve the beef with white rice and it’ll be a guaranteed hit. Alternatively, you could also use this dish as the base for an Asian-inspired quesadilla, burrito or fajitas. The skillet is your oyster.
26. Avocado Egg Salad Sandwich (25g Protein)
- Time Commitment: 25 minutes
- Why We Love It: <30 minutes, vegetarian, beginner-friendly, make ahead
- Nutritional Information Per Serving: 570 calories, 36g fat, 39g carbs, 8g sugar, 25g protein
In this high-protein lunch, we substitute some of the traditional mayo with tangy Greek yogurt, zingy Dijon mustard and a whole avocado. These additions make the fridge-friendly salad just as creamy, yet a million times more flavorful.
27. Radicchio, Lentil and Apple Salad with Vegan Cashew Dressing (15g Protein)
- Time Commitment: 35 minutes (plus soaking time)
- Why We Love It: crowd-pleaser, make ahead, vegan
- Nutritional Information Per Serving: 418 calories, 26g fat, 37g carbs, 6g sugar, 15g protein
A creamy dressing can totally elevate basic veggies. But if you’re vegan or dairy-free, your options may feel limited. Enter this cashew dressing that’ll change your salads forever with four basic ingredients. (Just be sure to soak the nuts the night before you plan to make the dressing.)
28. Tarragon Chicken Salad Sandwiches (30g Protein)
- Time Commitment: 1 hour and 30 minutes
- Why We Love It: make ahead, beginner-friendly, high protein
- Nutritional Information Per Serving: 635 calories, 49g fat, 18g carbs, 3g sugar, 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. Use store-bought rotisserie chicken to save time.
29. 15-Minute Cheater’s Pad Thai (34g Protein)
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, special occasion-worthy, beginner-friendly
- Nutritional Information Per Serving: 916 calories, 41g fat, 100g carbs, 3g sugar, 34g protein
This high-protein lunch is easy enough to make on a weeknight and impressive enough to serve to guests. They’ll never guess the mix of rice noodles, ground pork, bean sprouts and peanuts only took you 15 minutes to pull off.
30. Vegan Keto Coconut Curry (18g Protein)
- Time Commitment: 35 minutes
- Why We Love It: beginner-friendly, vegan, low carb
- Nutritional Information Per Serving: 425 calories, 33g fat, 10g carbs, 2g sugar, 18g protein
You can thank extra-firm tofu and peanut butter for the protein content. But what we’re really in love with is the savory, spicy coconut milk broth, spiked with red curry paste.
31. 20-Minute Shrimp Scampi Zoodles (28g Protein)
- Time Commitment: 20 minutes
- Why We Love It: <30 minutes, low carb, beginner-friendly
- Nutritional Information Per Serving: 312 calories, 15g fat, 16g carbs, 9g sugar, 28g protein
Bring on the butter, baby. This citrusy, garlicky meal is smart to have in your back pocket. (That's why there's always a bag of frozen shrimp in our freezer.) Swap zoodles for pasta if you don't mind the extra carbs—we won't judge.
32. Pizza with Cauliflower Crust (24g Protein)
- Time Commitment: 1 hour and 30 minutes
- Why We Love It: low carb, gluten free, kid-friendly
- Nutritional Information Per Serving: 329 calories, 20g fat, 15g carbs, 5g sugar, 24g protein
You might not know it yet, but your food processor is a miracle worker. Just pulse cauliflower and garlic into a fine meal, add cheese, egg and herbs, then press the mixture onto a sheet pan and bake until crispy. Boom: You have a gluten-free vegetable pizza crust.
33. One-Pot, 15-Minute Pasta Limone (22g Protein)
- Time Commitment: 15 minutes
- Why We Love It: one pot, beginner-friendly, <30 minutes, <10 ingredients
- Nutritional Information Per Serving: 457 calories, 9g fat, 72g carbs, 4g sugar, 22g protein
Forget waiting for the spaghetti to cook in its own pot of water. This high-protein lunch 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)
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, <10 ingredients, kid-friendly
- Nutritional Information Per Serving: 504 calories, 30g fat, 49g carbs, 16g sugar, 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, kid-friendly combinations to explore with this high-protein lunch.
35. Sweet and Sour Tofu (Tang Cu Doufu) (23g Protein)
- Time Commitment: 30 minutes
- Why We Love It: vegetarian, beginner-friendly, high protein
- Nutritional Information Per Serving: 932 calories, 64g fat, 75g carbs, 9g sugar, 23g protein
Even staunch carnivores will want seconds of this plant-based spin on a takeout classic. Paired with veggies, fried rice or noodles, the crispy tofu is sure to keep you full without the help of meat.
36. Curried Chicken and Kale Salad with Creamy Harissa Dressing (50g Protein)
- Time Commitment: 30 minutes
- Why We Love It: gluten free, beginner-friendly, high protein
- Nutritional Information Per Serving: 566 calories, 32g fat, 23g carbs, 15g sugar, 50g protein
It's low carb, keto-friendly and gluten free for starters, but most importantly, it's delicious and packed with protein. Make the dish ahead for easy lunch prep in the morning; just keep the components separate until you’re ready to dress the greens, so they don't get soggy.
