Written by Kyle Hunt | BEXSci.
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
Lunch is often the most challenging meal of the day to put together. Most of us are short on time and ultra hungry by the time our midday meal rolls around, which can make it difficult to build a healthy high protein dish that fills you up and ensures you hit your muscle-building goals.
After all, how many days in a row can you eat plain chicken and rice before going to the nearest fast food drive-through?
To help make lunchtime less stressful, we have twelve easy and delicious high-protein lunch ideas. Whether you're looking for high protein lunch ideas for weight loss, recipes to help you bulk, or just need some easy high protein lunch ideas to help with your midday meal, we've got you covered!
You can make a good protein lunch, like these meals, with little hassle, even if you are a newbie in the kitchen. Some meals can be prepped in advance, while others can be thrown together at the last minute.
This article will discuss the following:
- What are high protein lunches?
- Why it's important to make healthy high protein lunch ideas
- How much protein should you include in a lunch with high protein?
- Ideal macro breakdown for lunch
- How to prepare high protein lunch foods
- 12 easy protein packed lunch recipes
- Your shopping list for high protein lunch ideas
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What Are High Protein Lunches?
High-protein lunches are what they sound like, a meal high in protein you can eat for lunch. What separates lunch meals from foods you would eat for breakfast, like protein coffee or protein French toast, for example, or dinner, is the food selection and the ease of packability.
Typically, people eat lunch while at work or school. Because of this, high-protein lunches need to be easy to make and pack. Bonus points go for lunch meals that work well with meal prep.
Why Is It Important to Make High Protein Lunches?
The importance of high-protein lunches comes down to how valuable protein intake is to our health and fitness. For starters, we must consume nine essential amino acids from our diet to maintain good health. Amino acid deficiency can cause numerous health problems.
The good news is that you will have no trouble hitting your daily protein requirements if you regularly consume high-protein lunches.
Here are two reasons why protein is essential to a healthy diet.
1. Building and Maintaining Muscle:
Protein repairs cells and makes new ones, including muscle cells, which is why protein is critical to building muscle.
But the benefits don't stop there. Protein for lunch also helps maintain muscle while on a calorie-restricted diet too. Losing lean body mass is a big concern when on a fat-loss diet.
Not only does losing muscle crash your metabolism, but it also hurts the look of your physique. Eating enough protein ensures that weight loss is primarily fat instead of muscle.
2. Satiety:
Protein is the most satiating macronutrient on a per-calorie basis, meaning it helps you feel full more than fat or carbohydrates. Managing hunger is a huge advantage when dieting.
Fish, eggs, chicken, beef, and Greek yogurt, all score high on the satiety index1. This 7 day meal plan for muscle gain provides examples of how you can use all of these filling and nutritious foods. Having a high-protein lunch helps keep you fuller throughout the day to prevent afternoon snacking.
How Much Protein Should You Eat For Lunch?
Before determining how much protein you should eat for lunch, we must figure out how much protein you need daily to build muscle.
The Recommended Dietary Allowance (RDA) for protein is only .8g/kg (.36/lb) of body weight. The RDA is the amount of protein you need to meet your basic nutritional requirements. Eating .8g/kg (.36/lb.) is the minimum amount you need to avoid getting sick, not the amount to eat for a healthy and active lifestyle.
For athletic (or dieting) populations looking to maximize performance or aesthetics, .8g/kg is not enough.
Based on the latest research, consuming between .7 and 1g of protein per pound of body weight is ideal for muscle hypertrophy and muscular development2. With these numbers in mind, aiming for 1 gram per pound of body weight is perfect.
Shooting for 1 gram per pound of body weight even gives you a little wiggle room to fall short and still be in the optimal range. So, if you weigh 165 pounds, aim for 165 grams of protein daily.
Determining how much protein you should eat for lunch depends on how many meals you eat. If you eat the standard breakfast, lunch, and dinner meals, divide the total daily grams of protein by three.
If you need 165 grams of protein per day, that equates to three meals of 55 grams each. If you add a snack or another meal, it will come out to a little over 41g of protein spread across four feedings. The goal is to distribute your protein intake evenly throughout the day.
What's an Ideal Macro Breakdown For Lunch?
Of course, a high-protein lunch doesn't only contain protein. You have to consider your other macros as well. A well-rounded lunch is high in protein but also contains carbohydrates and fats.
The ideal macro breakdown for lunch depends mainly on the type of diet you follow. For example, if you are on a low-carb diet, your lunch will be high protein, moderate fat, and low carbohydrates.
On the other hand, if you follow a low-fat diet, your lunch will be high protein, moderate to high carbohydrates, and low fat. The macro breakdown will also change, depending on if you are bulking or cutting.
In either case, always start by calculating your protein intake. We went over that in detail above. Eat roughly one gram of protein per pound of body weight spread evenly throughout the day.
After you figure out protein, you can distribute carbs and fats based on your diet preferences. Aim for around 50% protein, 20% carbohydrates, and 30% fat for a low-carb diet. For a low-fat diet, shoot for approximately 40% protein, 40% carbohydrates, and 20% fat.
Remember fiber, too. Fiber is vital for gut health and maintaining proper bowel function. It can help lower cholesterol and can aid in controlling blood sugar too. Aim for 20-40 grams of fiber daily.
Beyond that, if you eat lunch before working out, ensure you consume food that sits well in your stomach, like these best foods to eat before a workout. The last thing you want in the middle of a heavy squat is to have an upset stomach.
How Do You Prepare High Protein Lunches?
Knowing all of the reasons why high-protein lunches are valuable is one thing. But, preparing them is another. When it comes to lunch, there are two main options for how to prepare the meals. You can prepare them ahead of time or make meals quickly and easily in the morning before work or school.
Let's talk about meal prep recipes first. Meal prep for weight loss has been a staple in the fitness community for decades. One of the biggest challenges of being consistent with your nutrition comes down to being prepared. It is easier to hit your macros and stay on plan when making the food before you need it.
To go the meal prep route, cook a bunch of meals twice a week. Not only will meal prep make it easier to hit your nutrition goals, but it will also save you time and money. And you'll appreciate having pre-made high protein lunch ideas for work.
That said, let's be honest. Only some people are going to meal prep. For those who don't, preparing quick and easy recipes in the morning is essential before heading out the door.
If you decide to go this route, here are a few foods to keep on hand: canned chicken and tuna, deli meat, beef jerky, protein bars, precooked bags of rice, whole grain bread, fruit, and mixed nuts.
Lastly, we should mention that those who don't want to do any cooking or meal prep might find some solace in using a meal delivery service. If this sounds like you, then make sure to check out our Trifecta Nutrition Meals Review.
12 Easy Protein-Packed Lunch Recipes
When putting together high-protein lunch meals, there are a few critical things to remember. The first, of course, is protein. Build each meal around a high-quality protein source. Chicken, turkey, beef, tuna, eggs, and Greek yogurt are all great options. It's also a good idea to find a delicious protein powder you can include in easy protein shake recipes and yogurt bowls.
Once you have the protein source figured out, putting a solid meal together is much easier. From there, you can add carbohydrates and fat based on your nutritional needs and preferences.
6 Easy Lunch Recipes For Bulking
Let's start with delicious recipes for a bulking lunch. These recipes are higher in calories to help you maximize muscular strength and development.
Meal #1: Ground Pork Taco Bowls
Everyone loves tacos, but this is a unique spin on a familiar favorite. Using ground pork instead of beef is an entirely different flavor. By doubling or tripling the ingredients, you can make two or three servings of this protein bowl and have multiple meals to eat throughout the week.
And if you're in a serious bulk and struggling to meet your daily macros, try adding a tablespoon or two of sour cream and a handful of tortilla chips. Just make sure to include both additions in your total macro breakdown!
Ingredients:
- 3oz ground pork
- 1 packet of taco seasoning
- ½ cup canned black beans
- ½ cup canned corn
- 1-2 tbsp salsa
- 1 cup cooked white rice
- 1/3 cup cheddar cheese
Directions:
- Spray the bottom of a pan with nonstick cooking spray. Add ground pork. Cook pork until done, draining excess fat if necessary.
- Sprinkle pork with taco seasoning. Add black beans, corn, salsa, and cooked rice.
- Mix all ingredients together in a pan. Top with cheddar cheese and salsa.
Nutrition Breakdown: 40g of protein, 75g of carbohydrates, and 25g of fat [685 calories]
Meal #2: Classic Egg Salad Sandwich
An egg salad is a lunchtime classic that also happens to be one of the best easy high protein lunch ideas for work. The best part about this recipe is it is super simple to make.
Anyone following a clean bulk workout and diet will appreciate this recipe's simplicity, flavor, and macro breakdown. Need some additional healthy fats in this dish? Try topping your sandwich with some creamy avocado!
Ingredients:
- 4 large eggs
- 2 tbsp light mayonnaise
- A pinch of salt
- 1/2 teaspoon Worcestershire sauce
- 1/2 teaspoon yellow mustard
- 4 slices of toasted whole wheat bread (the toasting portion is optional)
Directions:
- Start by hard-boiling your eggs.
- Once cooked, peel hard-boiled eggs and place them in a bowl.
- Next, add light mayonnaise, salt, Worcestershire sauce, and mustard.
- Combine all the ingredients. Spread on whole grain bread and enjoy.
Nutrition Breakdown (2 large sandwiches): 34g of protein, 62g of carbohydrates, 28g of fat [646 calories]
Meal #3: Ground Beef and Pasta Bowl
High protein pasta is one of my favorite meal ideas! Ground beef and pasta is a recipe that tastes great and only has three ingredients. If you are bulking, this meal should be a go-to.
Looking to add some more plants into the mix? Cherry tomatoes are an awesome addition!
Ingredients:
- 8oz 90% lean ground beef
- 3oz dry penne
- 1/2 cup marinara sauce
Directions:
- Start by bringing water to a boil for the penne. Once the water is boiling, add the penne and let it cook.
- At the same time the water is coming to a boil, add the lean ground beef to a pan and cook. Drain excess oil if necessary.
- Once the penne is done, strain it and add it to the beef. Finish by mixing the marinara sauce in with the penne and beef.
Nutrition Breakdown: 56g of protein, 73g of carbohydrates, 25g of fat [741 calories]
Meal #4: Convenience Store Special
Ok, as far as healthy protein lunch ideas go, this is not really a recipe. However, we have all been caught traveling and unprepared, requiring a high in protein lunch.
If you find yourself in this situation, here is a quick and easy snack you can throw together at a gas station.
Ingredients:
- 3oz of beef jerky
- 2 apples, bananas, or oranges
- Small bag of almonds, peanuts, or cashews
Directions:
-
The only instruction needed for this "recipe" is to pick the fruit that looks the freshest. You never know what you will find at a gas station. If you can't find fruit that looks good, you can replace it with a granola bar.
Nutrition Breakdown: 36g of protein, 73g of carbohydrates, 20g of fat [616 calories]
Meal #5: Healthy Cheeseburgers
Instead of going to a local fast-food joint, make your cheeseburgers yourself. You can even elevate this recipe by using goat cheese instead of pepper jack cheese and topping it with caramelized onions.
You'll appreciate this decadent meal after putting the work in following your workout split!
Ingredients:
- 8oz 90% lean ground beef
- 2 slices pepper jack cheese
- Iceberg lettuce
- 2 slices of tomato
- Sliced pickles
- 2 whole-grain hamburger buns
- 1 tbsp ketchup
Directions:
- Grill or cook burgers on the stove.
- Once the burgers are almost done, place a slice of cheese on each burger.
- When the cheese melts, put a burger on each bun.
- Top burgers with lettuce, tomato, pickles, and ketchup.
Nutrition Breakdown (two burgers): 60g of protein, 60g of carbohydrates, 30g of fat [ 750 calories]
Meal #6: Peanut Butter and Banana Protein Shake
A delicious protein shake is one of our favorite high protein vegetarian lunch ideas. This protein shake recipe tastes fantastic and is easy to make.
For those with any specific dietary requirements, check out these lactose free and pea protein powder options to find a great one for you.
If you are short on time, throw these ingredients into a blender and enjoy!
Ingredients:
- Handful of ice cubes
- 8oz unsweetened almond milk
- 1 scoop of vanilla or chocolate protein powder
- 1 medium banana
- 32g natural peanut butter
Directions:
- Add a handful of ice cubes in a blender and pour in 8oz almond milk.
- Put one scoop of protein powder, a medium banana, and 32g peanut butter in a blender.
- Blend to desired consistency.
Nutrition Breakdown: 34g of protein, 38g of carbohydrates, and 20g of fat [468 calories]
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6 Easy Lunch Recipes For Cutting
Now let's tackle six fat loss recipes. These high protein lunch ideas for weight loss are low-calorie meals that will help you get lean. Trust us, if you're following a cutting workout and diet plan, these recipes are a must!
Meal #7: Spicy Ground Chicken and Brown Rice
Spicy ground chicken and brown rice is a simple dish you can make with minimal hassle anytime you need a high-protein meal to prep.
You'll love the flavor and simplicity of this recipe so much, we're certain it'll become one of your favorite high protein low calorie lunch ideas.
Ingredients:
- 5oz lean ground chicken
- 1 cup cooked brown rice
- ½ tbsp olive oil
- Hot sauce, to taste
Directions:
- Cook brown rice in a pot, instant pot, or rice cooker based on the label instructions.
- Spray a skillet with nonstick cooking spray and cook ground chicken over medium heat.
- Once the chicken and rice are done cooking, add them together in a bowl or container.
- Top with ½ tbsp of olive oil and hot sauce to taste.
Nutrition Breakdown: 40g of protein, 45g of carbohydrates, 10g of fat [430 calories]
Meal #8: Low-Fat Tuna Wrap
When you think of high-protein lunch ideas, tuna fish is often a lean protein at the top of the list.
If you're looking to add some more volume to your meal, try adding some veggie protein for an added nutrient boost. Or, for a little extra flavor, top your tuna with a sprinkle of parmesan cheese.
Ingredients:
- 1 can tuna
- 1 tbsp low-fat mayonnaise
- 1/4 cup sliced onions
- 1 sliced pickle
- 1/2 cup of chopped peppers, mushrooms, and cherry tomatoes
- 1 whole-grain tortilla
Directions:
- Mix the tuna with light mayonnaise, onions, and the pickle.
- Spread over a whole grain tortilla wrap and then fill with chopped vegetables.
- Roll up and eat.
Nutrition Breakdown: 35g of protein, 40g of carbohydrates, 9g of fat [381 calories]
Meal #9: Chocolate Chip Greek Yogurt and Protein Powder
One of the struggles of cutting, or following a plan like the 80 20 rule diet, is satisfying your sweet tooth because it is hard to eat anything sweet when dieting.
However, this simple Greek yogurt recipe will make you think you are cheating. And, it also happens to be one of the best high protein cold lunch ideas, so no microwave is needed.
Ingredients:
- 170g fat-free vanilla Greek yogurt
- ½ scoop of vanilla protein powder
- 40g oats
- 15g chocolate chips
Directions:
- Add the Greek yogurt to a large bowl.
- Put 1/2 scoop of protein powder, 40g of oats, and 15g of chocolate chips in a bowl.
- Mix all ingredients together with a spoon. Add a little water if the consistency comes out too thick.
Nutrition Breakdown: 36g of protein, 48g of carbohydrates, and 10g of fat [426 calories]
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Meal #10: Grilled Chicken Salad
Looking for some great high protein low fat lunch ideas? Look no further than a grilled chicken salad, a meal that can be as intricate or basic as you want.
The key is finding a low-calorie dressing that you enjoy. Depending on your macros for the day, you can also add even more flavor by including a sprinkle of feta cheese.
Ingredients:
- 5oz of chicken breasts
- 2 cups of romaine lettuce
- 1/2 cucumber
- 1/2 cup black olives
- A handful of cherry tomatoes
- 2 tbsp low-calorie dressing
Directions:
- Cut up cucumber and cherry tomatoes on a cutting board.
- Add the romaine lettuce, olives, cucumber, olives, and cherry tomatoes to a large bowl.
- Top with the low-calorie dressing.
Nutrition Breakdown: 40g of protein, 20g of carbohydrates, 10g of fat [330 calories]
Meal #11: Slow Cooker Chicken Breast
There's a reason chicken breast is one of our favorite high protein low fat foods. It can be hard to find low calorie high protein lunch ideas that are also easy. Fortunately, slow-cooker chicken breast is exactly that!
The slow cooker is a healthy eater's best friend. All you have to do is set it and forget it. You can meal prep this recipe as well, making it a great high protein lunch idea. Serve this chicken alongside fresh veggies for a great fiber boost.
Ingredients:
- 6oz chicken breast
- 1 medium yellow onion
- 4oz low-sodium chicken broth
- 8oz red potatoes
- 4oz carrots
- Salt and pepper
Directions:
- Put chicken breast into a slow cooker. Pour chicken broth into the slow cooker.
- Cut up potatoes into medium-sized pieces and add them to the slow cooker.
- Slice the onion and carrots into small pieces and add them to the slow cooker.
- Cook on low heat for three to six hours.
Nutrition Breakdown: 42g of protein, 60g of carbohydrates, 5g of fat [453 calories]
Meal #12: Salmon, Brown Rice, and Broccoli with Teriyaki Sauce
Salmon, rice, and broccoli is an easy, low-calorie, and high-protein meal that always hits the spot.
This is a great high protein meal prep recipe to include in your regular rotation and tastes extra delicious following a tough morning leg workout.
Ingredients:
- 5oz salmon
- 1 cup cooked brown rice
- 1 cup frozen broccoli
- Teriyaki sauce, to taste
Directions:
- Cook rice in a pan or rice cooker based on the label instructions.
- Spray a skillet with nonstick cooking spray and cook salmon over medium heat.
- Microwave frozen broccoli for 2 minutes.
- Once done cooking, add rice, salmon, and broccoli together and add teriyaki sauce to taste.
Nutrition Breakdown: 40g of protein, 55g of carbohydrates, and 10g of fat [470 calories]
Your High Protein Lunch Shopping List
Here is a shopping list you can take to the grocery store to pick up everything you need to make delicious high-protein lunch recipes.
Remember, easy healthy high protein lunch ideas are only easy if you have the right ingredients to make them.
Protein:
- Eggs (great for egg salad and hard-boiled eggs)
- Chicken Breast (can be used for chicken salad)
- Ground Chicken
- Canned Tuna (can be used for tuna salad)
- 90% Ground Beef
- Ground Pork
- Salmon
- Deli Meat
- Greek Yogurt
- Protein Powder
Carbohydrates:
- White Rice and Brown Rice
- Red potatoes
- Whole grain bread, Whole Grain Hamburger Buns, Whole Grain Tortillas
- Can of Corn
- Bananas
- Tomatoes, Peppers, Onions, Lettuce
- Pickles
Fat:
- Peanut Butter
- Olive Oil
- Light Mayonnaise
- Black Olives
- Chocolate Chips
- Cheddar Cheese and Pepper Jack Cheese
Sauces, marinades, and spices:
- Dijon Mustard
- Lemon Juice
- Marinara Sauce
- Hot Sauce and Teriyaki Sauce
- Salt and Pepper
Eating Healthy Can Be Delicious!
Eating healthy is a lot more enjoyable when the food tastes good, like in these best protein lunch ideas. Although it's not an exhaustive list, the twelve recipes outlined in this article are packed with the best foods for muscles and will give you a great start to planning delicious high-protein lunches.
Feel free to play around with the recipes, mixing and matching ingredients to your preferences so you can make the best high protein lunch for you. However, stick with a few meals you love once you find them. The key to progress is consistency.
And if you'd like to stay even more consistent with your diet, check out our 7-Day Bodybuilding High Protein Meal Plan. It includes a week's worth of meals to help you hit your goals!
Also, be sure to get yourself a high quality protein powder. At SET FOR SET, we've tested tons of protein powders, here's our 14 favorite protein powders on the market now.
References:
- Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90. PMID: 7498104.
- Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Phillips, S. M. (2017). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Kyle Hunt
Author