Maintaining a healthy diet doesn’t have to be time-consuming. When you’re in a rush, it’s possible to whip up a high-protein, nutrient-dense meal that supports muscle growth, keeps you full, and provides lasting energy. In this article, we’ve curated 14 easy high-protein lunches that can be prepared in just five minutes. Whether you’re meal-prepping for a busy week or need a quick lunch, these options are perfect for staying on track with your nutrition goals.
1. 3-Ingredient Chicken Salad Tostadas
For a quick and satisfying meal, chicken salad tostadas are a great go-to. They require minimal ingredients and effort while packing in a good amount of protein.
Ingredients:
- Cooked rotisserie chicken, shredded
- Greek yogurt
- Whole wheat tostada shells
How it supports high-protein eating:
Rotisserie chicken is a lean source of protein, and Greek yogurt adds an extra protein boost while offering creaminess without added fat.
2. Egg Salad Avocado Toast
Egg salad avocado toast combines healthy fats with protein to keep you full and energized throughout the day. It’s simple to make and ideal for a quick, high-protein lunch.
Ingredients:
- 2 boiled eggs, mashed
- ½ avocado, mashed
- Whole-grain bread
How it supports high-protein eating:
Eggs are an excellent source of protein, and avocado adds healthy fats, making this an energizing meal with a good balance of macros.
3. Shrimp, Avocado & Feta Wrap
For a seafood-inspired lunch, try this shrimp, avocado, and feta wrap. It’s light, refreshing, and packed with protein and healthy fats.
Ingredients:
- Cooked shrimp
- Avocado slices
- Feta cheese
- Whole-wheat tortilla
How it supports high-protein eating:
Shrimp is low in calories but high in protein, and the avocado provides healthy fats while feta adds a salty, tangy punch.
4. Mason Jar Power Salad with Chickpeas & Tuna
A mason jar salad is a great way to meal-prep a high-protein lunch. This combination of chickpeas and tuna ensures you’re getting a healthy dose of protein and fiber.
Ingredients:
- Canned chickpeas, rinsed
- Canned tuna, drained
- Leafy greens
How it supports high-protein eating:
Tuna is an excellent source of lean protein, while chickpeas provide both protein and fiber to keep you feeling satisfied.
5. Cucumber & Roasted Red Pepper Hummus Wrap
When you need something quick and light, a cucumber and roasted red pepper hummus wrap hits the spot. It’s refreshing and packed with plant-based protein.
Ingredients:
- Cucumber slices
- Roasted red pepper hummus
- Whole-wheat tortilla
How it supports high-protein eating:
Hummus, made from chickpeas, offers a good source of plant-based protein, while cucumber adds crunch and hydration.
6. 3-Ingredient White Bean & Cherry Tomato Salad
This salad is a simple, refreshing dish that packs in protein and fiber with just three ingredients.
Ingredients:
- Canned white beans, rinsed
- Cherry tomatoes, halved
- Olive oil
How it supports high-protein eating:
White beans are a high-protein, plant-based option that pairs perfectly with fresh cherry tomatoes for a light yet filling lunch.
7. Black Bean-Avocado Wrap
This black bean-avocado wrap is perfect for when you want something filling and nutritious. It’s vegan-friendly, packed with fiber, and high in protein.
Ingredients:
- Canned black beans, rinsed
- Avocado slices
- Whole-wheat tortilla
How it supports high-protein eating:
Black beans are a great source of plant-based protein and fiber, and avocado adds healthy fats to round out the meal.
8. 3-Ingredient Green Goddess White Bean Salad
A simple but delicious green goddess white bean salad is the perfect high-protein lunch that you can whip up in no time.
Ingredients:
- Canned white beans, rinsed
- Green goddess dressing (yogurt-based)
- Spinach leaves
How it supports high-protein eating:
White beans provide protein and fiber, while the green goddess dressing adds a probiotic-rich, creamy component that elevates the flavor.
9. Turkey-Cranberry Wrap
This turkey-cranberry wrap is a sweet and savory combination that’s rich in protein and perfect for a grab-and-go lunch.
Ingredients:
- Sliced turkey breast
- Cranberry sauce
- Whole-wheat tortilla
How it supports high-protein eating:
Turkey is a lean protein that’s low in fat, while the cranberry adds a sweet twist to balance the savory flavors of the turkey.
10. Chopped Cobb Salad with Chicken
A Cobb salad is a classic high-protein meal. With just a few ingredients, you can throw together a nutritious, filling salad that will keep you full for hours.
Ingredients:
- Cooked chicken breast, chopped
- Hard-boiled egg, chopped
- Mixed greens
How it supports high-protein eating:
Chicken breast and eggs are both rich sources of protein, and the greens provide additional nutrients and fiber.
11. Avocado Toast with Burrata
Upgrade your avocado toast by adding burrata cheese for a delicious high-protein meal that feels indulgent but takes no time to prepare.
Ingredients:
- Whole-grain bread
- ½ avocado, mashed
- Burrata cheese
How it supports high-protein eating:
Burrata is a soft cheese with a creamy texture that adds protein and healthy fats, complementing the fiber-rich avocado and whole-grain bread.
12. 3-Ingredient Creamy Rotisserie Chicken Salad
For an easy, creamy chicken salad, this 3-ingredient version is perfect. It’s high in protein and can be eaten on its own or as a filling for a wrap.
Ingredients:
- Cooked rotisserie chicken, shredded
- Greek yogurt
- Dijon mustard
How it supports high-protein eating:
Rotisserie chicken is a lean protein source, and Greek yogurt provides a creamy texture without the added fat from mayonnaise, along with extra protein.
13. Turkey BLT Wraps
This turkey BLT wrap is a protein-packed twist on a classic sandwich. It’s fast, easy, and loaded with nutrients.
Ingredients:
- Sliced turkey breast
- Bacon strips, cooked
- Lettuce and tomato
- Whole-wheat tortilla
How it supports high-protein eating:
Turkey and bacon add a double dose of protein, while the veggies contribute fiber and essential vitamins, making this a well-rounded meal.
14. Antioxidant-Packed Black Forest Smoothie Bowl
Smoothie bowls are a great way to pack in protein, antioxidants, and healthy fats. This black forest smoothie bowl combines all of that into one nutritious lunch.
Ingredients:
- Frozen mixed berries
- Greek yogurt
- Cocoa powder
How it supports high-protein eating:
Greek yogurt adds a high amount of protein, while berries provide antioxidants. The cocoa powder gives it a rich, chocolatey flavor without added sugar.
Conclusion
Finding time for a nutritious, high-protein lunch doesn’t have to be a challenge. With these 14 easy, 5-minute lunch ideas, you can enjoy a variety of protein-rich meals that keep you satisfied and energized throughout the day. Whether you prefer plant-based options or lean meats, these meals offer balanced nutrition and a quick solution for busy days. Incorporating these high-protein lunches into your routine will help you meet your health and wellness goals without sacrificing time or flavor.