20 High Protein Lunch Ideas To Keep You Full

1. Tuna Salad Sandwich

This classic tuna salad starts with a base of flaky solid albacore tuna packed in water for maximum protein. To add flavor, we mix in chopped celery for crunch, sweet pickled relish, green onion, fresh parsley, lemon juice, Dijon mustard, and a touch of mayo to bring it all together. Season it with salt, pepper, dried dill, and a pinch of garlic powder too. The tuna salad is heaped onto slices of whole grain bread for a nutritious serving of carbohydrates. With over 25g of protein, this satisfying sandwich will keep you powered through the workday.

Ingredients:

• 1 (5 oz) can albacore tuna in water, drained
• 2 tbsp mayonnaise
• 1 tbsp sweet pickle relish
• 1 stalk celery, finely chopped
• 1 green onion, sliced
• 1 tbsp fresh parsley, chopped
• 1 tsp lemon juice
• 1⁄2 tsp Dijon mustard
• 1⁄4 tsp garlic powder
• Salt and pepper to taste
• 2 slices whole wheat bread

Recipe

2. Greek Yogurt Parfait

Layers of protein-packed Greek yogurt, fresh fruit, nuts, and crunchy granola make this parfait a perfect on-the-go lunch. We use plain Greek yogurt and add a touch of honey and vanilla extract to sweeten it up. Then layer it in a jar or parfait glass with fresh blueberries and strawberries, which add fiber and antioxidants. For crunch we add roasted unsalted almonds and a low-sugar granola baked with oats, almonds, and coconut. The granola adds carbohydrates for energy while the nuts provide heart-healthy fats to keep you satisfied. With over 15g of protein, this parfait makes a balanced meal.

Ingredients:

• 1 cup Greek yogurt
• 1 tsp honey
• 1⁄2 tsp vanilla extract
• 1⁄2 cup blueberries
• 1⁄2 cup strawberries, sliced
• 2 tbsp roasted almonds, chopped
• 3 tbsp low-sugar granola

Recipe

3. Chicken Avocado Salad

For a fresh and filling salad, we pair grilled chicken with creamy, protein-rich avocado, crunchy vegetables, and a tangy vinaigrette. Grilling the chicken gives it a smoky flavor and ensures it cooks up juicy and tender. We slice it and serve it over mixed baby greens which add fiber, vitamins, and minerals. Sliced avocado provides healthy fats to help absorb the fat-soluble vitamins from the greens. Chopped cucumber, tomato, bell pepper, and red onion add crunch and delicious flavors. The lemon, olive oil, garlic, and Dijon mustard vinaigrette ties it all together. With over 30g of protein, this salad will keep you satisfied all afternoon.

Ingredients:

• 5 oz grilled chicken breast, sliced
• 1⁄2 avocado, sliced
• 2 cups mixed baby greens
• 1⁄2 cucumber, chopped
• 1 small tomato, chopped
• 1⁄4 red bell pepper, chopped
• 1 tbsp red onion, minced

For the Vinaigrette:

• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 garlic clove, minced
• 1 tsp Dijon mustard
• 1⁄4 tsp salt
• Freshly ground black pepper

Recipe

4. Lentil Soup

This hearty lentil soup is loaded with protein, fiber, and flavor. We start by sautéing aromatics like onion, carrots, and garlic. Then add broth, tomatoes, lentils, and seasonings. The lentils cook until tender and thicken the broth nicely. We finish it off with lemon juice for brightness. Feel free to add spinach or kale too. With over 15g protein per serving, this soup will keep you full and energized.

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, chopped
• 3 garlic cloves, minced
• 1 cup dried lentils, rinsed
• 4 cups vegetable broth
• 1 (14.5 oz) can diced tomatoes
• 2 tsp cumin
• 1 tsp paprika
• 1 bay leaf
• Juice of 1 lemon
• Salt and pepper to taste

Recipe

5. Veggie Wrap

For a vegetarian lunch loaded with protein, fiber, and nutrients, try this veggie wrap. We spread a whole wheat tortilla with hummus, then pile on the vegetables. Grilled and sliced portobello mushrooms add a meaty texture. Zucchini, eggplant, and red bell peppers are grilled until tender and full of flavor. The vegetables are paired with mixed greens, then rolled up burrito-style. With over 10g of plant-based protein, this veggie wrap will keep you full and satisfied.

Ingredients:

• 1 whole wheat tortilla
• 3 tbsp hummus
• 1 grilled portobello mushroom, sliced
• 1⁄2 grilled zucchini, sliced
• 1⁄2 grilled eggplant, sliced
• 1⁄4 grilled red pepper, sliced
• Handful of mixed greens

Recipe

6. Quinoa Tabbouleh

This fresh quinoa tabbouleh salad packs a protein punch with over 20g per serving. We cook quinoa, then combine it with heaps of fresh parsley, tomatoes, cucumber, and green onion. Lemon juice, olive oil, salt, and pepper are mixed in to create a zesty dressing. The quinoa provides filling protein and carbohydrates, while the vegetables add fiber, vitamins, and minerals. It’s a tasty, balanced, and nutritious lunch.

Ingredients:

• 1 cup uncooked quinoa, cooked
• 1 cup cherry tomatoes, quartered
• 1 cucumber, chopped
• 1⁄2 cup fresh parsley, chopped
• 2 green onions, sliced
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1⁄4 tsp salt
• Freshly ground black pepper

Recipe

7. Tofu Lettuce Wraps

Lettuce wraps are a fun and fresh way to enjoy a high protein plant-based meal. We bake marinated tofu cubes until crispy then serve them over brown rice in lettuce leaves. The marinade adds tons of flavor and helps the tofu get crispy. We add carrots, red pepper, and green onion for crunch and color. A sesame ginger dressing brings it all together. With over 15g protein, these lettuce wraps make a delicious and nutritious lunch.

Ingredients:

• 1 block firm tofu, cubed
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp chili garlic sauce
• 1 cup cooked brown rice
• 2 carrots, shredded
• 1⁄4 red bell pepper, sliced
• 2 green onions, chopped
• Boston or butter lettuce leaves
• Sesame ginger dressing

Recipe

8. Cottage Cheese Bowl

Cottage cheese is a protein packed food, with over 25g per serving. We transform it into a savory lunch bowl by topping it with crunchy nuts, sweet dried fruit, and antioxidant-rich pomegranate arils. It makes a tasty high protein meal with very little prep required. Just be sure to choose low or no salt cottage cheese.

Ingredients:

• 1 cup low sodium cottage cheese
• 2 tbsp chopped walnuts
• 2 tbsp dried cranberries
• 2 tbsp pomegranate arils

Recipe

9. Egg Salad Lettuce Wraps

Lettuce wraps keep things fun and fresh while packing in protein. For this recipe we make a classic egg salad with hard boiled eggs, mayo, mustard, celery, onion, salt and pepper. We chop the egg salad so it’s easy to scoop and serve wrapped in crisp lettuce leaves. With about 13g of protein in each wrap, two makes a very satisfying high protein lunch.

Ingredients:

• 4 hard boiled eggs, chopped
• 3 tbsp mayonnaise
• 1 tsp Dijon mustard
• 2 tbsp celery, diced
• 1 tbsp onion, minced
• Salt and pepper to taste
• 8 butter or Boston lettuce leaves

Recipe

10. Salmon Salad

Salmon packs an incredible protein punch, with over 20g per serving. To make this salad, simply flake cooked salmon and combine it with spinach, chickpeas, feta, and vinaigrette. The salmon and chickpeas provide plenty of protein to keep you full. Spinach offers fiber, nutrients, and texture. Tangy feta and a bright vinaigrette tie it all together into a delicious high protein lunch.

Ingredients:

• 5 oz cooked salmon, flaked
• 2 cups baby spinach
• 1⁄2 cup chickpeas, rinsed and drained
• 1⁄4 cup crumbled feta
• 2 tbsp balsamic vinaigrette

Recipe

11. Tuna and White Bean Salad

For an easy high protein salad, combine canned tuna and white beans with vegetables and a lemony dressing. The tuna and beans each provide about 15g protein per serving, keeping you full for hours. Chopped veggies like bell pepper, cucumber, onion, and tomato add color, crunch, and nutrients. Dress it with lemon juice, olive oil, garlic, salt, and pepper. Serve this salad over greens or scooped into avocado halves.

Ingredients:

• 1 (5oz) can tuna, drained
• 1 (15oz) can white beans, drained and rinsed
• 1⁄2 bell pepper, chopped
• 1⁄2 cucumber, chopped
• 1⁄4 red onion, minced
• 10 cherry tomatoes, halved
• 1 lemon, juiced
• 2 tbsp olive oil
• 1 garlic clove, minced
• 1⁄4 tsp salt
• Fresh ground black pepper

Recipe

12. Chickpea Salad Sandwich

Chickpeas pack about 5g protein per half cup, making them a vegan protein powerhouse. For this sandwich, we mash chickpeas with vegan mayo, celery, onion, Dijon, and spices. Pile the chickpea “tuna” salad onto whole grain bread with lettuce and tomato for a delicious 20g protein sandwich.

Ingredients:

• 1 (15oz) can chickpeas, drained and rinsed
• 3 tbsp vegan mayo
• 1 stalk celery, minced
• 1 tbsp onion, minced
• 1 tsp Dijon mustard
• 1⁄4 tsp garlic powder
• Salt and pepper to taste
• 2 slices whole grain bread
• Lettuce and tomato

Recipe

13. Bean and Cheese Quesadilla

Quesadillas are an easy lunch that can pack a protein punch. We load whole wheat tortillas with protein-rich black beans, cheddar cheese, and spinach. Grilling the quesadillas until the cheese melts makes them crispy and gooey. With two 10g protein servings, this filling meal will keep you energized all afternoon.

Ingredients:

• 1⁄2 cup black beans, drained and rinsed
• 1⁄4 cup shredded cheddar
• Large handful of baby spinach
• 2 whole wheat tortillas
• Optional: salsa, guacamole

Recipe

14. Grilled Chicken Caesar Salad

A classic chicken Caesar salad is a perfect way to get a hefty serving of protein at lunch. We use about 5oz of grilled chicken breast, which has around 25g protein. Romaine lettuce, parmesan cheese, croutons, and a creamy Caesar dressing round it out. The salad greens provide fiber and vitamins too.

Ingredients:

• 5oz grilled chicken breast, sliced or chopped
• 3 cups chopped romaine
• 2 tbsp Parmesan cheese
• 2 tbsp croutons
• 3 tbsp Caesar dressing

Recipe

15. Turkey and Swiss Wrap

Deli turkey is an easy way to pack extra protein into your lunchtime wrap. We layer slices of turkey with Swiss cheese, spinach, tomato, onion, mustard, and balsamic vinaigrette in a whole wheat wrap. With around 18g protein, it makes a delicious and satisfying lunch.

Ingredients:

• 3 oz sliced deli turkey
• 1 slice Swiss cheese
• Handful of spinach
• 3 tomato slices
• 1 tbsp minced onion
• 1 tsp Dijon mustard
• 1 tsp balsamic vinaigrette
• 1 whole wheat wrap

Recipe

16. Mason Jar Salad

Mason jar salads make grab-and-go lunches a breeze. Layer your favorite salad ingredients to keep them neatly separated. For a protein-packed version, we do chickpeas, nuts, grilled chicken, veggies, greens, and dressing. Customize with your favorite ingredients. With 20g+ protein, it’s a balanced meal in a jar.

Ingredients:

• 1⁄4 cup chickpeas
• 2 tbsp nuts/seeds
• 3 oz grilled chicken, chopped
• 1⁄3 cup mixed veggies (tomato, bell pepper, etc)
• 2⁄3 cup mixed greens
• 2 tbsp dressing of choice

Recipe

17. Burrito Bowl

Grain bowls and burrito bowls are a great base for building a high protein lunch. Start with cooked grains like rice, quinoa, or barley. Top with beans, meat or plant protein, veggies, salsa, cheese, etc. For this bowl we do brown rice, black beans, salsa chicken, avocado, lettuce, cheese, and Greek yogurt. With over 25g protein it will power you through the day.

Ingredients:

• 1⁄2 cup brown rice
• 1⁄2 cup black beans
• 3 oz salsa chicken, shredded
• 1⁄4 avocado, diced
• 1⁄4 cup shredded lettuce
• 2 tbsp shredded cheese
• 2 tbsp Greek yogurt

Recipe

18. Chicken & Apple Salad

This salad combines chicken, apples, spinach, walnuts, and vinaigrette for a delicious sweet and savory lunch. Diced grilled chicken provides about 25g protein. Chopped apples add fiber and sweetness to balance the spinach’s bitterness. Toasted walnuts give crunch. The balsamic vinaigrette ties everything together. It’s a filling and nutritious high protein lunch.

Ingredients:

• 5oz cooked chicken breast, diced
• 2 cups spinach, chopped
• 1 apple, chopped
• 2 tbsp walnuts, chopped
• 2 tbsp balsamic vinaigrette

Recipe

19. Roast Beef Roll-Ups

Deli roast beef makes these snack-sized roll-ups an easy high protein option. Spread a tortilla with hummus, then layer on roast beef, carrots, cucumber, greens and roll it up. The roast beef provides about 13g protein per roll-up, so two or three make a balanced lunch.

Ingredients:

• 2 whole wheat tortillas
• 2 tbsp hummus
• 3 oz deli roast beef
• 1⁄4 cup matchstick carrots
• 1⁄4 cup cucumber strips
• Handful of mixed greens

Recipe

20. Edamame Power Bowl

This colorful grain bowl packs an impressive protein punch thanks to nutritious edamame. Cooked quinoa and brown rice provide filling carbs. We top them with edamame, tofu, cabbage, carrots, avocado, and a ginger dressing. With over 20g of plant-based protein, it’s a satisfying vegan lunch.

Ingredients:

• 1⁄2 cup quinoa, cooked
• 1⁄2 cup brown rice, cooked
• 1⁄2 cup edamame, shelled
• 1⁄2 cup cubed baked tofu
• 2 cups shredded red cabbage
• 1⁄2 cup shredded carrot
• 1⁄4 diced avocado
• 2 tbsp ginger dressing

Recipe