10 High Protein Lunch Recipes

This Grilled Chicken and Quinoa Salad is a powerhouse meal designed to support lean muscle growth. Combining lean protein from chicken with the nutrient-dense goodness of quinoa, this dish is both satisfying and delicious.

• 2 boneless, skinless chicken breasts
• 1 cup quinoa, rinsed
• 2 cups water
• 2 tablespoons olive oil
• 1 lemon, juiced
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup fresh parsley, chopped

1. Preheat your grill to medium-high heat. Season the chicken breasts with half of the lemon juice, garlic powder, salt, and pepper.
2. Grill the chicken for 6-7 minutes per side or until fully cooked. Rest the chicken for a few minutes before slicing.
3. Meanwhile, bring 2 cups of water to a boil and add the quinoa. Reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy.
4. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and parsley. Add the remaining lemon juice and olive oil, and toss to coat.
5. Slice the grilled chicken and arrange it over the quinoa salad. Serve immediately and enjoy a meal packed with flavor and nutrients.

Rich in protein and fiber, this salad aids in muscle repair and keeps you feeling full longer. Quinoa is a complete protein and provides essential amino acids, while the chicken offers a lean, high-quality protein source.

For a creative twist, consider adding sliced avocados or a sprinkle of feta cheese for additional creaminess and flavor. This versatile dish can also be served cold, making it a perfect prep-ahead meal for busy weekdays.

This Lentil and Spinach Stew is a comforting bowl of nourishment, perfect for those chilly days when you need an iron-packed boost. Rich in protein and fiber, lentils combine beautifully with vibrant spinach to create a stew that’s both hearty and healthful.

• 1 cup dried lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 4 cups vegetable broth
• 2 cups fresh spinach, roughly chopped
• Salt and pepper to taste
• Juice of 1 lemon

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until fragrant and translucent, about 5 minutes.
2. Stir in the ground cumin and paprika, cooking for another minute to release their flavors. Add the rinsed lentils and vegetable broth, bringing the mixture to a boil.
3. Reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender. Stir in the chopped spinach, allowing it to wilt into the stew.
4. Season with salt, pepper, and lemon juice to taste, adjusting as needed. Serve hot, and enjoy the warmth and nourishment of this delicious stew.

Lentils are an excellent source of plant-based protein, providing about 18 grams per cup. Combined with spinach, which is high in iron and vitamins, this stew supports energy levels and immune function.

For a heartier meal, consider serving this stew with a side of whole-grain bread or over a bed of brown rice. You can also add additional vegetables, such as carrots or bell peppers, for extra flavor and nutrients.

Elevate your lunch with the Chickpea and Avocado Wrap, a delightful blend of flavor and nutrition that keeps you energized throughout the day. This fiber-filled wrap is not only satisfying but also packs a punch with its high protein content, making it a perfect choice for health-conscious individuals.

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado, peeled and pitted
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste
• 4 whole wheat tortillas
• 1 cup shredded carrots
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh cilantro, chopped

1. In a medium bowl, mash the chickpeas and avocado together until you achieve a chunky consistency. Stir in the lemon juice, olive oil, cumin, salt, and pepper until well combined.
2. Lay out the whole wheat tortillas and evenly distribute the chickpea and avocado mixture onto each one. Top with shredded carrots, cherry tomatoes, red onion, and fresh cilantro.
3. Carefully roll each tortilla into a wrap, tucking in the sides as you go to secure the filling. Slice each wrap in half and serve immediately or wrap tightly in foil for a convenient on-the-go meal.

This wrap is rich in dietary fiber, promoting a healthy digestive system while keeping you full longer. With approximately 12 grams of protein per serving, it provides a substantial energy boost perfect for powering through your afternoon.

For a delicious twist, consider adding a sprinkle of feta cheese or a dash of hot sauce for extra flavor. Serve alongside a fresh green salad or a bowl of soup for a complete and nourishing lunch experience that enhances your meal’s nutritional profile.

The Turkey and Sweet Potato Skillet is a delightful, low-carb meal packed with lean protein and vibrant flavors. This one-pan recipe is perfect for busy days, offering a hearty and nutritious lunch option that keeps you energized and satisfied.

• 1 pound ground turkey
• 2 medium sweet potatoes, peeled and diced
• 1 red bell pepper, diced
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• Salt and pepper, to taste
• 1 tablespoon olive oil
• Fresh parsley, chopped (for garnish)

1. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent, about 3 minutes.
2. Add the ground turkey to the skillet, breaking it up with a spoon, and cook until browned, about 5-7 minutes. Stir in the smoked paprika, cumin, salt, and pepper.
3. Add the sweet potatoes and bell pepper to the skillet. Cover and cook for 10-12 minutes, stirring occasionally, until the sweet potatoes are tender.
4. Once the sweet potatoes are cooked through, remove the skillet from heat. Garnish with fresh parsley before serving.

This flavorful dish offers a well-rounded meal with approximately 350 calories and 30 grams of protein per serving. The combination of sweet potatoes and turkey provides an excellent source of vitamins, minerals, and lean protein to fuel your day.

Serve this skillet on its own or with a side of leafy greens for added crunch and nutrients. For a spicy kick, consider adding a pinch of red pepper flakes or a splash of hot sauce to the mix.

For a quick, delicious, and nutrient-rich meal, this Tofu Stir-Fry with Broccoli is a perfect choice. Packed with plant-based protein, it offers a wholesome lunch option that fuels your body and delights your taste buds.

• 1 block (14 oz) firm tofu, drained and cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 2 tablespoons water
• 1 tablespoon cornstarch
• Sesame seeds for garnish (optional)

1. Start by pressing the tofu to remove excess moisture, then cut it into bite-sized cubes.
2. In a large pan, heat the sesame oil over medium heat, add the tofu, and cook until golden brown on all sides, about 10 minutes.
3. Add the garlic and ginger to the pan, stirring for 1 minute until fragrant.
4. Mix the soy sauce, water, and cornstarch in a small bowl, and pour the mixture over the tofu.
5. Add the broccoli and red bell pepper, stirring to coat them evenly in the sauce.
6. Cover the pan and let the vegetables steam for 5-7 minutes until tender-crisp.
7. Remove from heat and sprinkle with sesame seeds before serving for an extra touch of flavor.

This dish not only satisfies your palate but also provides a considerable dose of protein and fiber. Each serving contains approximately 250 calories and delivers about 18 grams of protein, making it a balanced and energizing meal option.

Consider serving this stir-fry over brown rice or quinoa to enhance the nutritional profile. For a variation, add sliced mushrooms or swap broccoli with snap peas for a different texture and taste.

• 1 can (4 oz) sardines in olive oil, drained
• 1 cup canned white beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• Salt and pepper to taste

1. In a large bowl, combine the drained sardines and white beans, gently breaking the sardines into chunks.
2. Add the cherry tomatoes, red onion, and parsley to the bowl, tossing lightly to mix.
3. In a small bowl, whisk together the lemon juice and olive oil, then season with salt and pepper.
4. Pour the dressing over the salad and toss gently to combine all ingredients.
5. Cover the bowl and let it chill in the refrigerator for about 15 minutes to enhance the flavors.

This salad is not only quick to prepare, taking just 10 minutes of active time, but it’s also packed with 20 grams of protein per serving. The inclusion of sardines ensures a good dose of omega-3 fatty acids, promoting cardiovascular health.

Serve this refreshing salad on a bed of mixed greens for added fiber and nutrients. For a delightful twist, consider adding a sprinkle of feta cheese or a handful of sliced avocado, enhancing both the texture and taste.