20 High-Protein Lunches To Make Forever

Eating a protein-packed lunch is one of the best ways to stay full, energized, and nourished throughout the day. Whether you’re looking for meal prep ideas, quick lunches, or recipes that taste great, high-protein meals are essential for sustaining your energy levels and supporting muscle growth. These recipes are not only rich in protein but are also easy to prepare, making them perfect for busy professionals. Below are 20 delicious high-protein lunches ideas that you’ll want to make again and again.

1. Lemon-Dill Tuna Salad

Tuna is one of the best sources of lean protein, and this Lemon-Dill Tuna Salad is no exception. Packed with fresh dill, a squeeze of lemon juice, and a touch of Greek yogurt for creaminess, this tuna salad is both refreshing and filling. Serve it on whole-grain bread or over a bed of leafy greens for an added boost of fiber.

Ingredients:

• 1 can of tuna in water (drained)
• 2 tablespoons of Greek yogurt
• 1 tablespoon of fresh lemon juice
• 1 tablespoon of fresh dill (chopped)
• Salt and pepper to taste

Protein Per Serving: 25g

2. Creamy Egg Salad Sandwich

Eggs are a powerhouse of protein, and they shine in this classic Creamy Egg Salad Sandwich. Combining hard-boiled eggs with a little mayonnaise, mustard, and a dash of paprika creates a creamy, flavorful lunch that will keep you satisfied for hours. Serve with whole-grain bread to up your fiber intake.

Ingredients:

• 4 hard-boiled eggs (chopped)
• 2 tablespoons of mayonnaise
• 1 teaspoon of Dijon mustard
• Salt, pepper, and paprika to taste

Protein Per Serving: 22g

3. High-Protein Tomato, Mozzarella & Arugula Sandwich

This Italian-inspired sandwich is loaded with protein from fresh mozzarella, and the combination of tomatoes, arugula, and a drizzle of balsamic glaze makes it refreshing and delicious. Opt for whole-wheat bread to ensure you get a good dose of fiber along with the protein.

Ingredients:

• 2 slices of whole-wheat bread
• 4 slices of fresh mozzarella
• 1 ripe tomato (sliced)
• A handful of arugula
• Balsamic glaze for drizzling

Protein Per Serving: 20g

4. Chicken Fajita Salad

This flavorful salad combines grilled chicken, sautéed peppers, and onions for a high-protein, Tex-Mex-inspired lunch. It’s light yet satisfying, perfect for meal preppers who want variety.

Ingredients:

• 1 chicken breast (grilled and sliced)
• 1/2 bell pepper (sliced)
• 1/4 onion (sliced)
• 2 cups mixed greens
• Salsa and sour cream for topping

Protein Per Serving: 30g

5. Spinach, Sun-Dried Tomato & Cucumber Sandwich

Sun-dried tomatoes bring a burst of flavor and protein to this veggie-packed sandwich. The spinach and cucumber add crunch, while the creamy hummus ties it all together. This vegetarian-friendly lunch is high in both protein and essential nutrients.

Ingredients:

• 2 slices of whole-grain bread
• 2 tablespoons of hummus
• A handful of fresh spinach
• 5-6 sun-dried tomatoes (chopped)
• Sliced cucumber for topping

Protein Per Serving: 18g

6. Chopped Italian Sandwiches

For meat lovers, the Chopped Italian Sandwich offers a hearty dose of protein from a mix of deli meats like salami, ham, and turkey. Paired with provolone cheese, peppers, and a touch of Italian dressing, this sandwich packs a flavorful punch.

Ingredients:

• 2 slices of ciabatta bread
• 2 slices of salami
• 2 slices of ham
• 2 slices of turkey breast
• 2 slices of provolone cheese
• Lettuce, tomato, and red peppers for topping

Protein Per Serving: 30g

7. Ham & Spinach Quiche

Quiches are a fantastic way to combine high-protein ingredients like ham and eggs into a tasty, portable lunch. This crustless quiche keeps things light while delivering a substantial amount of protein. The spinach adds a boost of vitamins and minerals.

Ingredients:

• 4 large eggs
• 1/2 cup of chopped ham
• 1/2 cup of spinach (chopped)
• 1/4 cup of shredded cheddar cheese

Protein Per Serving: 24g

8. Cucumber & Tomato Sandwich

This simple sandwich brings a combination of fresh veggies and high-protein cottage cheese for a light yet filling lunch. It’s perfect when you need something quick but still nutritious.

Ingredients:

• 2 slices of whole-grain bread
• 3 tablespoons of cottage cheese
• Sliced cucumber
• Sliced tomato
• Salt and pepper to taste

Protein Per Serving: 18g

9. 5-Ingredient Brie and Blackberry Jam Grilled Cheese

This sweet and savory grilled cheese sandwich offers a surprising amount of protein thanks to the creamy brie cheese. Paired with blackberry jam, this sandwich is not only delicious but also nutritious.

Ingredients:

• 2 slices of sourdough bread
• 3 slices of brie cheese
• 2 tablespoons of blackberry jam
• Butter for grilling

Protein Per Serving: 15g

10. Kale & Chickpea Grain Bowls

Chickpeas are a fantastic plant-based source of protein, and when combined with hearty kale and a whole grain like quinoa, you get a nutrient-packed bowl that’s perfect for lunch. Drizzle with tahini dressing for an extra flavor boost.

Ingredients:

• 1 cup of cooked quinoa
• 1/2 cup of chickpeas (drained and rinsed)
• 1 cup of fresh kale (chopped)
• Tahini dressing to taste

Protein Per Serving: 22g

11. Crustless Caprese Quiche

Tomatoes, mozzarella, and basil come together in this low-carb, high-protein Caprese quiche. The lack of a crust keeps things light, while the eggs and cheese deliver all the protein you need.

Ingredients:

• 4 large eggs
• 1/2 cup of fresh mozzarella (cubed)
• 1/4 cup of cherry tomatoes (halved)
• Fresh basil for garnish

Protein Per Serving: 20g

12. Green Goddess Tuna Salad

Tuna salad gets a major upgrade with this Green Goddess version. The creamy avocado dressing adds healthy fats, while the tuna provides a significant amount of protein.

Ingredients:

• 1 can of tuna (drained)
• 1/2 avocado
• 2 tablespoons of Greek yogurt
• Fresh herbs (parsley, dill, chives)

Protein Per Serving: 28g

13. Chicken Caesar Salad

Chicken Caesar Salad is a classic for a reason. With grilled chicken breast, romaine lettuce, and Parmesan cheese, this salad delivers both flavor and protein in every bite.

Ingredients:

• 1 grilled chicken breast (sliced)
• 2 cups of romaine lettuce
• 1/4 cup of Parmesan cheese
• Caesar dressing to taste

Protein Per Serving: 35g

14. Mushroom-Ricotta Tartines

Tartines, or open-faced sandwiches, are an excellent lunch option. This version combines sautéed mushrooms with creamy ricotta, creating a light but protein-filled meal.

Ingredients:

• 2 slices of whole-grain bread
• 1/2 cup of ricotta cheese
• 1 cup of mushrooms (sliced and sautéed)

Protein Per Serving: 18g

15. Salmon Rice Bowl

Salmon is rich in omega-3s and protein, making it a fantastic choice for lunch. Paired with rice and a variety of veggies, this bowl is nutritious and filling.

Ingredients:

• 1 salmon fillet (cooked)
• 1/2 cup of brown rice (cooked)
• 1/2 cup of steamed broccoli
• Soy sauce for seasoning

Protein Per Serving: 32g

16. Chicken, Spinach & Feta Wraps

These wraps are loaded with protein from the chicken breast and feta cheese. The spinach adds extra nutrients, and the whole-grain wrap makes it a balanced meal.

Ingredients:

• 1 grilled chicken breast (sliced)
• 1/4 cup of feta cheese
• A handful of spinach
• Whole-grain wrap

Protein Per Serving: 30g

17. Tomato & Cucumber Sandwich with Bacon

This high-protein lunch combines crispy bacon with fresh tomatoes and cucumbers. The crunch from the veggies pairs perfectly with the smoky bacon, making this sandwich a lunchtime favorite.

Ingredients:

• 2 slices of whole-grain bread
• 2 slices of cooked bacon
• Sliced tomato
• Sliced cucumber

Protein Per Serving: 20g

18. Chicken & Cabbage Soup with Pesto

This hearty soup is filled with protein from the chicken and packed with veggies like cabbage. The addition of pesto adds a unique flavor twist that makes it irresistible.

Ingredients:

• 1 chicken breast (shredded)
• 2 cups of chopped cabbage
• 1 tablespoon of pesto
• Chicken broth for the base

Protein Per Serving: 28g

19. Caprese Pasta Salad

This pasta salad combines classic Caprese ingredients with protein-rich whole-wheat pasta. It’s a simple yet flavorful lunch that’s perfect for meal prep.

Ingredients:

• 1 cup of whole-wheat pasta (cooked)
• 1/2 cup of fresh mozzarella (cubed)
• 1/4 cup of cherry tomatoes
• Fresh basil and balsamic for garnish

Protein Per Serving: 20g

20. Chopped Salad with Chicken & Creamy Chipotle Dressing

This high-protein chopped salad is packed with grilled chicken, fresh veggies, and a creamy chipotle dressing that adds a kick. It’s the perfect balance of flavor, nutrition, and protein.

Ingredients:

• 1 grilled chicken

breast (sliced)

• 1 cup of mixed greens
• 1/4 cup of black beans
• Chipotle dressing to taste

Protein Per Serving: 32g

Conclusion

These 20 high-protein lunches are not only delicious and easy to prepare, but they also provide the nutrients you need to stay energized throughout the day. Whether you’re meal prepping or looking for a quick, healthy lunch, these recipes offer a variety of flavors and ingredients that you’ll love making over and over.