21 High-Protein Lunch Ideas for Sustained Energy and Satiety

Grilled Chicken Salad is a great high-protein lunch idea that is as nutritious as it is delicious. It is even very easy to make. As I have found several recipes here you can make your favorite one at home. But I think I should try a different recipe every time because there are so many recipes.
You can also easily customize any recipe you like, such as using shredded cheddar cheese instead of feta cheese or adding black beans, corn, avocado, and tortilla strips to your salad for added ingredients. You can also add kalamata olives, artichoke hearts, and roasted red peppers to enhance the flavor of any of these grilled chicken recipes.
I think these grilled chicken salads are great served with slices of whole-grain bread, or a light soup to add a little extra calories, fiber, and carbs to your lunch.

This high-protein, low-carb salad made with eggs and cottage cheese is as easy to make as it is to eat. The combination of cottage cheese and hard-boiled egg makes this a salad that I can easily eat or serve with any kind of toast or in a sandwich. To prepare this salad recipe, you need eggs, cottage cheese (choose low-fat or full-fat based on preference), plain Greek yogurt, finely chopped celery, finely chopped red onion, Dijon mustard, lemon juice, and fresh dill. But don't use mayonnaise.
You can add different veggies like bell peppers, cucumber, or radishes if you want which will add extra crunch to the recipe.

This Quinoa and Black Bean Bowl is a very versatile recipe but a very good and nutritious option for your high-protein diet lunch. You can also customize this recipe as per your preference. We all know that quinoa itself is a complete protein source that contains 9 essential amino acids. So you can add this recipe to your list like blindly.
Although ingredients like cooked quinoa, black beans, corn kernels, red bell pepper, chopped red onion, and chopped fresh cilantro are required to make this recipe, you can also add more of your choice. Such as avocado, cherry tomatoes, feta cheese, chopped jalapeños, or grilled chicken slices.
The salad can be made into a bowl and served immediately, but if you want a little different twist, you can wrap it in fresh lettuce and serve it in a roll, or with Whole-Grain Tortillas or stuff it in bell paper and serve it.

This recipe is my favorite because I always make it. In fact, I find this an ideal recipe for office tiffins. You can easily make it and take it to the office or on a picnic or camping out, and you'll get all the high protein you need for your health, meaning your diet will remain intact. However, I make this recipe with very simple ingredients such as whole-wheat tortillas and lettuce leaves, slices of lean turkey breast, ripe avocado, shredded carrots, baby spinach, and hummus. But if you want, you can add jalapeno or a drizzle of sriracha to add a little extra flavor. Also, sliced bell peppers or cucumbers are great options for a little extra crunch.
I personally like to eat this wrap with tomato soup or any light vegetable soup, but you can also arrange it on a plate and serve it with a small side salad of mixed greens, cherry tomatoes, and a light vinaigrette. But if you want the completely gluten-free option, use a gluten-free tortilla or just lettuce.

Tuna salad lettuce cups are another ideal recipe for your high-protein diet lunch because it is gluten-free as well as very easy to make and you can prepare them in just 10 minutes. It is made with tuna, greek yogurt or mayonnaise, finely chopped celery stalk, red onion, dijon mustard, and large lettuce leaves but if you want you can do some customization of your choice. For example, add a tablespoon of fresh chopped herbs like dill, parsley, or chives to add flavor to the salad, or add chopped olives, tomatoes, and crumbled feta cheese to add a Mediterranean flavor. You can add chopped pickles or bell peppers to add a little crunch. 
Tuna salad lettuce cups You can serve it with fresh sliced cucumber or whole-grain crackers. Just as you can use Greek yogurt in place of mayonnaise in this recipe, if you don't fancy either, you can add mashed avocado for a nice creamy texture. You can also use spinach, or kale instead of lettuce to make this cup.

This recipe can be served as a dessert as many like to eat it for breakfast. It is not very difficult to make but tastes amazing. Apart from the taste, it is also packed with high protein and antioxidants that can keep you full of energy till noon. It is usually made with plain Greek yogurt, mixed berries (strawberries, blueberries, raspberries, blackberries), honey or maple syrup, granola or chopped nuts, and chia seeds. But you can add chopped mango, pineapple, and kiwi to it if you want to give it a tropical taste. Or add a spoonful of almond butter or peanut butter to your parfait for a little more protein.
But if you want to make this recipe low-carb, then reduce the use of fruits and increase the use of nuts and seeds. Also, if you want to make it completely vegan, you can use plant-based yogurts such as almond or coconut yogurt and can use maple syrup instead of honey.

These lentil soups can be varied, but remember that they are very nutritious and high in protein. I am here with a lentil soup inspired by an Italian recipe. Green or brown lentils, carrots, celery stalks, tomatoes, and celery stalks are needed to make this recipe and it's very tasty to eat. Just saute the vegetables, add the garlic and spices, combine the lentils and liquid, then simmer for 25-30 minutes, then season with salt and pepper to taste. Finally, serve hot with a slice of lemon. 
Although this recipe is completely vegan, you can add diced chicken breast or turkey sausage for extra protein. Some people like it a little more spicy, adding a little red pepper flakes or chopped jalapeno. Although it tastes great with whole-grain toast, many people also serve it with steamed rice, especially in India. Finally, let me give you a tip, if you want you can make it in a slow cooker in that case it can take 6-8 hours.

This recipe is as easy to make as it is nutritious, and as high in protein as it is famous all over the world. What we call scrambled egg, people in India call it "Dim Bhujia". This low-carb recipe can be prepared in less than 20 minutes and will give you a balanced punch of protein, vitamins, and minerals. 
You can use whole eggs or egg whites to make it. Besides, you can add diced bell peppers, chopped spinach or kale, diced tomatoes, chopped onions, shredded cheese (cheddar, feta, or your favorite), broccoli, etc. as veggie. You can also add black beans, corn, chopped olives, and basil, to add some extra flavor. One thing to keep in mind while making it is that the lower the flame and slow it is, the tastier it will be.

This recipe is made occasionally in our house as my sister loves it a lot. It does not take much time to prepare, nor does it require much cooking, this recipe can be prepared very easily with seasonal fruits and cottage cheese. We all know that cottage cheese is very versatile and nutritious which can be the perfect base for making a high protein diet lunch. Mix fresh berries (such as strawberries, blueberries, or raspberries), diced apples, chia seeds, chopped nuts (such as almonds or walnuts), honey or maple syrup to make a perfect balanced meal of vitamins, minerals, and fiber. 
If you then add a spoonful of almond butter or peanut butter to it, you can easily give it a protein boost, but I would recommend adding a little granola to it to add extra crunch. Although we serve this with hard-boiled eggs ourselves, it tastes great with a green smoothie too.

Baked Salmon with Quinoa is a very nutritious meal that only takes 30 minutes to prepare and is perfect for a high protein lunch. But if you make it with broccoli like I do, you'll get all the healthy fats and essential nutrients from this dish. 2 salmon fillets, about 1 cup of quinoa, vegetable broth, and optionally some cherry tomatoes, and baby spinach may be needed to make this amazing recipe, but I add broccoli for an extra protein boost (I actually add steamed broccoli separately).
Add a pinch of red pepper flakes or sriracha sauce if you like. Besides, many people like the salmon a little crusted, if they want, they can mix the olive oil and breadcrumbs with a little mix of herbs (such as parsley, dill, and thyme) and bake the salmon well. But if you can serve it with Roasted Sweet Potatoes at the time of serving, then as its taste increases, additional carbs and fiber are also available.

The easiest recipe on my high-protein diet lunch recipe list is this chickpea salad. This recipe is as simple as it is high in protein and as versatile as it is. Generally, cucumber, red bell pepper, red onion, cherry tomatoes, fresh parsley, olive oil, lemon juice, and salt and pepper are needed to make this salad. But if you want, you can sprinkle oregano with peas, red kidney beans, crumbled feta cheese, or Kalamata olives. Also if you want to add a little extra protein, you can add a hard-boiled egg or grilled chicken.
It can be served alone if desired, but many people wrap it in a whole-wheat tortilla or lettuce as a tiffin for lunch. With this, you can serve tomato soup, which will become a completely healthy meal for you.

This shrimp stir fry recipe tastes amazing if you serve it hot. It is a very versatile dish that is very easy to prepare and is full of vegetables, and high protein that will keep you full of energy for the rest of the day. A combination of large-size shrimp with red & yellow bell pepper, snap peas, broccoli florets, soy sauce, and other ingredients makes this amazing shrimp stir-fry recipe that you and your family will never forget.
But if you can add a spoonful of teriyaki sauce to it, its taste will increase a lot. You can also add chopped pineapple pieces while frying if you want. Although I prefer it on its own with brown rice or quinoa, if you're looking for a low-carb option, you can wrap it in a large lettuce leaf and serve it. But brown rice or quinoa is the best option for lunch in my opinion.

One of the most popular dishes in China is this beef and broccoli bowl known as Gai Lan Chao Niu Rou" (芥兰炒牛肉). However, it is a very popular high-protein food in Korea. If you are looking for a high-protein meal for lunch, you can also try this Chinese recipe. You get lean protein from beef and iron from broccoli. Also, this dish has enough vitamins and minerals, which I think is a suitable food for your health.

Although lean beef (such as sirloin or flank steak), broccoli, soy sauce, cornstarch, beef broth, and sesame seeds are required to make the dish, you can add sliced ​​mushrooms or chopped red or yellow peppers if you want. Brown rice or cauliflower rice are the best options to serve with this recipe. This is a complete lunch dish that will keep your stomach full and provide the protein you need. Besides, you can serve it with fresh-cut cucumber or any fruit salad.

I especially try this recipe on days when I have to watch my favorite sports in the afternoon because it works just as well as my lunch and helps me balance and maintain a much-needed high-protein diet. This Hummus and Veggie Plate is a light dish but packed with delicious flavors and nutrients. You need 1 cup of hummus, whole-grain pita bread, or pita chips along with several fresh vegetables of your choice (e.g., carrot sticks, cucumber slices, bell pepper strips, cherry tomatoes, and celery sticks) to make this dish. You can also add olives, feta cheese, and a sprinkle of paprika or fresh herbs for garnish.
Instead of normal Hummus, you can use Roasted Red Pepper Hummus, Spicy Hummus, Herbed Hummus, or Beet Hummus which will give you a different taste of the food i.e. you will not feel bored. If you want whole-grain bread, you can spread these sticks and spread whole-grain bread like a sandwich. I would always suggest adding a bit of extra virgin olive oil to this whole dish to really enhance the flavor.

Again I came back to a fancy recipe that many people think is not possible to eat without going to a 5-star restaurant, many people also think that it is not possible to make it at home. But from today your thoughts will change completely because you will know today that it is possible to make the exact recipe at home as well as at the restaurant. Although many people like it for dinner, I would never recommend eating such a high-protein meal at night. This recipe is made with pork, sweet potatoes, olive oil, garlic, dried thyme, and paprika. This pork tenderloin with roasted potato, fresh spinach, and thinly sliced ​​apple will give you the feeling of a restaurant-style meal.
Besides, this recipe can be made in 2-3 more ways if you want, like adding a little fresh rosemary and sage seasoning to increase its flavor. You can also drizzle a little light maple syrup glaze over the last 10 minutes of baking to give it a sweet-savory combination. Roasted vegetables or lightly sauteed spinach can be served with this recipe.

This recipe is a salad as well as a complete meal. It uses brown rice, edamame, bell pepper, and green onions, creating a beautiful balance of taste and nutrition that will impress you and your family. But in between I like to use pinto beans which help double the flavor and protein content. The right combination of soy sauce, rice vinegar, sesame oil, and honey used in this recipe is the key to its wonderful taste.
You can also add diced avocado if you want to add a little creaminess to this recipe. For added freshness, you can add chopped fresh cilantro or basil (I tried it 2-3 times myself, which I liked very much). You can serve grilled fish or steak with this dish which will enhance your taste experience and also fulfill your required protein deficiency. In my opinion, this is an ideal High Protein Diet Lunch recipe that everyone can enjoy.

Presented in a slightly different way, this could be an ideal high-protein recipe for lunch, but I'll discuss that in a bit. We all know kebab or kabob is a Middle Eastern dish which is a Persian term for an Arabic dish. Although in Arabic it is called kabāb and in Turkish it is called kebap. And the real secret of these dishes is their marination. Without at least 30 minutes of marination, it doesn't have the flavor that will transport you to the Middle East.
This recipe is made with skinless and boneless chicken thighs, red bell pepper, yellow bell pepper, yellow squash, and zucchini. While your chicken is marinating, you have to prepare the vegetables by cutting them. Then arrange it in skewers and grill it at medium-high temperature for 10-15 minutes and your dish is ready. Although it goes well with a fresh quinoa salad or a side of brown rice, I prefer it with polao or biryani. It is paleo-friendly and gluten-free.

This Spicy Tofu Stir-Fry recipe is ideal if you want to live a completely plant-based diet but still maintain your high-protein diet for lunch. We know that tofu is a very good source of protein and when it is mixed with various colorful vegetables and spicy sauce to make a beautiful dish, it is very flavorful and delicious.
First, the tofu should be pressed to remove excess water. Then fry the tofu ​​in a pan until crispy and golden for 5-7 minutes. Then fry the remaining vegetables with minced ginger and garlic in the same pan for 4-5 minutes. Then mix everything together with soy sauce, sriracha, and the cornstarch mixture and stir for 2-3 minutes. Then garnish with chopped green onions, sesame seeds, and fresh cilantro and serve. You can also serve this dish with steamed brown rice, jasmine rice, noodles, or cauliflower rice (for a low-carb option) or wrapped in lettuce.

This recipe is a good choice for office workers or those who need to take tiffin to their workplace. It is delicious to eat and not too difficult to prepare. This recipe can be prepared in just 15 minutes, that is, before going to the office in the morning, you can easily prepare it and carry it in the tiffin box. Although I used whole-grain tortillas here, you can use spinach/tomato wraps if you prefer.
First, place the wrap on an even surface and spread hummus or light cream cheese and Dijon mustard on it well. Spread 3-4 slices of roasted beef slices along with shredded lettuce, bell peppers, red onion, and shredded carrots well. Then spread some salt and paper. Then roll the tortilla tightly and if you want, you can serve it immediately or you can take it in a tiffin box. Besides, you can add fat-free cream cheese and fat-free ranch dressing to increase its taste.

If you've ever made pasta or quinoa for lunch, try this Baked Eggplant Parmesan and serve it with it. You will get a restaurant-like vibe in your own home. Baked parmesan and eggplant with tomato and basil flavor will impress you. Eggplants, marinara sauce, shredded mozzarella cheese, grated Parmesan cheese, panko breadcrumbs, eggs, all-purpose flour, tomato basil sauce, and some other ingredients are used to make this amazing recipe.
This high-protein diet lunch recipe should take approximately 1 hour 30 minutes to complete. If you want to add extra protein, you can add ground turkey or chicken between the layers. You can also add sauteed spinach, mushrooms, or zucchini if ​​you want, although it all depends on your preference. Once cooked, serve hot with a mixed green salad tossed in vinaigrette.

You might be surprised, but this recipe is specially crafted for cancer patients. These baked chicken tenders made with almonds are not only delicious but also very high in protein. If you know this recipe, you may also stay away from regular traditional fried chicken. To make it you need boneless, skinless chicken tenders, raw almonds, whole wheat flour, eggs, garlic powder, paprika, parmesan cheese, and a little Italian seasoning.
We know almonds contain heart-healthy unsaturated fats, fiber, and vitamin E, and are known for their antioxidant properties. The Greek yogurt-based dip served with it is also a great dipping for snacks. So you can make this recipe not only for pot lunch but also for the next party with friends.