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13 High Protein Lunch Ideas that Work

By Ethan Boldt

August 22, 2024

Most of us want to get more protein into our daily diets today. After all, protein is a macronutrient that helps build lean muscle, can reduce hunger pangs and food cravings, increases thermogenesis (making it a true fat-burning food), offers bone health support and so much more.

But while breakfast (hello eggs and protein smoothies) can be straightforward in terms of getting in your protein, lunch can be a challenge for many, including those who want to bring lunch with them.

Well, we’ve produced a list of 13 high-protein lunch ideas. How much protein? Most contain at least 30 grams of protein and are portable as well.

1. Salad base with a protein

A salad with a high-protein food is one of the easiest high-protein lunches to prepare, plus depending on the vegetables used, it can also be one of the healthiest in terms of overall nutrients provided.

First start with a leafy green base, such as spinach (the highest protein leafy green), arugula or mixed lettuce. Then add some chopped vegetables, such as carrots, radishes, cucumbers and tomatoes. For some healthy fats, add some avocado as well. Consider adding some pumpkin seeds for some additional protein along with a Greek yogurt–based dressing for a higher protein add.

On top, add a grilled protein such as wild-caught salmon or cod (two high-protein fish options), chicken breast or flank steak. If you’re a vegan or vegetarian, add cooked tempeh or tofu, both of which are high-protein plant foods.

When grilling these proteins, add some kind of seasoning to enhance their flavor and spray with avocado oil. Prepared seasoning mixes can make it extra easy.

2. Protein sides

Sometimes we want a starchy lunch, such as a sandwich or a bowl of pasta. Both can be notoriously low in protein.

So to get in that protein, simply add some protein sides. Here are some great options:

• Protein shakes such as banana, coffee, vanilla or chocolate (up to 27 grams of protein)

• Hard-boiled eggs — 6 grams of protein per egg

• Cottage cheese — 13 grams for half a cup

• Edamame — 8 grams for half a cup

• Baked and cubed tofu — 10 grams for half a cup

• Hummus with cut up veggies — 5 grams for a quarter cup

• Popcorn with nutritional yeast — 5 grams per tablespoon

• Almond butter on half an apple — roughly about 4 grams

3. Cauliflower rice bowls

Any ethnic dish — such as Mexican, Indian, Thai or Chinese — that uses rice can be turned into a cauliflower rice bowl for lunch.

For example, mimic a Chipotle burrito bowl and use cauliflower rice and add legumes (pinto or black), a protein (such as spiced chicken, ground beef, flank steak or crumbled tofu), salsa, optional cheese, guacamole and greens.

4. Quinoa bowls

Quinoa is a great base for a bowl because it's versatile, stores well in the fridge after making (so can be used in quinoa bowls all week long) and is nutrient-dense, including 8 grams of protein per cup of cooked quinoa.

Quinoa is a rare plant food that is actually a complete protein source. It’s somewhat rare for a plant food to have the complete profile of all 20 amino acids, including the nine essential amino acids that your body doesn’t produce on its own.

Try our Quinoa Bowl Recipe with Miso Tahini Dressing that our recipe developer created. It’s delicious and filling.

5. Lentil or chickpea dishes

Lentils and chickpeas are also a great plant-based protein food. Half a cup of cooked lentils is 9 grams of protein while half a cup of chickpeas is a whopping 19 grams.

You can add cooked lentils or chickpeas to a salad, or prepare a bowl with a mix of ingredients. Try, for example, a lentil Buddha bowl with lentils, spices (such as cumin, coriander and chili powder), olive oil, tahini sauce, leafy greens, sliced bell peppers, broccoli and cauliflower florets, and some seeds (sunflower or pumpkin) and nuts (pine nuts or chopped almonds). Delish!

Lentil chili is also a great lunch. Add some ground turkey and you’re more than meet your protein quota.

6. Ezekiel bread sandwiches

Ezekiel bread is a type of sprouted grain bread. It contains more protein, fiber and both vitamins and minerals than other breads. One slice delivers 80 calories and 4 grams of protein, alongside 15 grams of carbs (3 of which are fiber grams).

If you’re Jonesing for a sandwich, use this bread for your chicken breast or tuna sandwich, for example. Add some mayo, lettuce, alfalfa sprouts, sliced cucumber and tomato and you’re good to go.

7. Cobb salad

Cobb salad has always been fairly high in protein, plus it’s easy to prepare beforehand and transport to work (as long as you keep it cold).

Besides classic Cobb veggies like chopped Romaine, tomatoes, corn, avocado and bell pepper, you can also add multiple protein sources like egg, grilled chicken and turkey bacon that work perfectly in this type of salad.

8. Mediterranean salad

One of the most healthful diets around, the Mediterranean diet features fruits, vegetables, whole grains and healthy fats. A Mediterranean salad with greens, olives, tomatoes, fish, nuts and legumes, drizzled with flavorful olive oil and herbs, makes one great expression of this diet.

Grilled cod goes perfectly, and it’s widely available as a frozen fish. A six ounce filet provides 30 grams of protein. Grilled chicken also does the trick.

9. Eggs and egg whites

Eggs provide several key nutrients, including riboflavin, vitamin B12, phosphorus and vitamin A. One large egg also contains around 6 grams of protein. Meanwhile, the egg white by itself provides plenty of protein — 3.6 grams for one, in fact.

For lunch, consider having one to two eggs along with two egg whites to provide around 20 grams of protein. But while you can just do a quick scramble, dress up those eggs for a solid lunch offering.

Make up a veggie frittata or omelet, or a high-protein scramble with turkey bacon, spinach, onion and red peppers.

10. Canned wild salmon

Tuna used to be a common lunch food but canned wild salmon has somewhat overtaken it because salmon doesn’t feature the same mercury concerns. Fortunately, canned salmon is just as easy to use.

Add to a salad, make up a salmon salad for a sandwich (with Ezekiel bread), create salmon cakes or have with quinoa. One 85-gram serving provides around 20 grams of protein.

11. Chicken breast

Rather than those sodium-filled deli meats, grill your own chicken breast for your lunches. You can grill up a nice batch to use for the week, for example.

Half a breast (86 grams) contains around 27 grams of protein. And chicken breast is so versatile. Have in any kind of salad, add to your quinoa or lentil bowl, have on your Ezekiel bread sandwich or toss into your soup.

12. High protein soups and stews

Like a salad, a soup can make for a great lunch. Also like a salad, you also have to be pretty intentional if you want to have enough protein in that dish.

Of course, an easy way to get enough protein into your soup is adding a protein like cubed chicken, meatballs, fish chunks, tofu or tempeh.

Similarly, you can use a soup base with Bone Broth Protein, which you simply mix with 12 ounces of liquid. One scoop provides 20 grams of protein plus other nutrients that help give healthy gut, joint and inflammation support. There’s even Bone Broth Protein flavors like chicken soup, tomato basil and butternut squash to give your soup a head start.

One serving of our French onion soup (with Bone Broth Protein Chicken Soup) provides 25 grams of protein. One bowl of our meatball soup (with Bone Broth Protein Pure) contains 28 grams of protein. And one bowl of asparagus soup (with Bone Broth Protein Chicken Soup) provides 19 grams of protein.

13. High protein lunch desserts

Lastly, some of us want a little sweet to finish our lunch. Protein can also be involved in this process, as long as you choose the right ingredients.

Greek yogurt mixed with some fresh fruit is easy as can be, and seven ounces of Greek yogurt contains around 20 grams of protein.

Other great recipes for protein lunch desserts include chia seed puddings. One ounce of chia seeds contains 5 grams of protein. Try our chocolate chia seed pudding with Bone Broth Protein Chocolate that contains a whopping 27 grams of protein.

Another great lunch dessert are protein balls, which are easy to make and don’t require baking. They can contain up to 10 grams of protein per ball.