Whether you’re aiming for weight loss or just looking for a satisfying midday meal, these quick and balanced lunches will keep you full and energized. Each serving has 575 calories or less and delivers at least 15 grams of protein and 6 grams of fiber—helping you stay fuller for longer. The best part? These delicious meals come together in just 10 minutes!
From refreshing salads to hearty wraps, enjoy flavorful options like Buffalo Chickpea Salad or an Egg Salad English-Muffin Sandwich.
21 Quick & Nutritious High-Protein Lunches
1. No-Cook White Bean & Spinach Caprese Salad
A fresh take on the classic Caprese, this salad adds white beans and baby spinach to juicy tomatoes, creamy mozzarella, fragrant basil, and tangy balsamic vinegar.
2. Buffalo Chickpea Salad
Inspired by Buffalo wings, this plant-based chickpea salad delivers bold flavors with crunchy celery, spicy sauce, and cooling blue cheese.
3. Get Your Greens Wrap
Packed with cucumbers, sprouts, lettuce, creamy avocado, and protein-rich edamame, this wrap is a refreshing and nutritious option.
4. Spinach Salad with Quinoa, Chicken & Fresh Berries
Tender rotisserie chicken, juicy berries, and hearty quinoa come together in this protein-packed, flavor-filled salad.
5. Egg Salad English-Muffin Sandwich
Pre-boiled eggs make this creamy, delicious egg salad a quick lunch. Bonus: Carrot tops add an herb-like freshness!
6. Avocado Toast with Burrata
Elevate your avocado toast with rich, creamy burrata for a simple yet satisfying lunch.
7. Cucumber-Chicken Green Goddess Wrap
Crunchy cucumbers and carrots meet a creamy green goddess dressing in this whole-wheat wrap, making for a vibrant, nutrient-packed meal.
8. Cabbage, Tofu & Edamame Salad
A satisfying crunch comes from red cabbage, bamboo shoots, and chow mein noodles, while tofu and edamame add plant-based protein.
9. Chicken Avocado BLT Wrap
A twist on the classic BLT—this version includes chicken and avocado, all wrapped up in a tortilla for easy eating.
10. Avocado Tuna Spinach Salad
Avocado brings creaminess, while sunflower seeds add crunch in this protein-rich tuna and spinach salad.
11. Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
Tangy pickled beets, creamy goat cheese, peppery arugula, and crunchy walnuts combine for a gourmet-inspired sandwich.
12. Mason Jar Power Salad with Chickpeas & Tuna
With 26 grams of protein and 8 grams of fiber, this grab-and-go salad fuels your body while keeping you full for hours.
13. Chickpea & Kale Toast
Chickpeas and dark leafy kale come together on toast, complemented by the briny goodness of feta cheese.
14. Chopped Chicken & Sweet Potato Salad
A great way to use leftover chicken, this salad features escarole (or romaine) paired with sweet potatoes for a nourishing meal.
15. 3-Ingredient Teriyaki Edamame Sauté
A simple, high-fiber plant-based stir-fry featuring edamame and teriyaki sauce for a flavorful, fuss-free lunch.
16. Shrimp, Avocado & Feta Wrap
Salty feta and fresh chopped veggies make this shrimp and avocado wrap both refreshing and satisfying.
17. Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
No-cook ingredients like canned chickpeas and roasted red peppers get a flavor boost from nutty tahini dressing.
18. 3-Ingredient Farro Bowl with Rotisserie Chicken
A hearty and effortless grain bowl—simply toss a salad kit with farro and rotisserie chicken for a protein-packed meal.
19. Quinoa Deli Salad
This high-protein deli-style salad combines quinoa and chickpeas with a touch of ham and mozzarella for a balanced bite.
20. Roasted Veggie & Tofu Brown Rice Bowl
A satisfying vegan option featuring roasted butternut squash, broccoli, peppers, and tofu over brown rice with a cashew tahini sauce.
21. Tex-Mex Salad
Loaded with fiber-rich beans, sweet corn, fresh avocado, and spicy pico de gallo, this salad is bold, flavorful, and filling.
Fuel Your Day with These Quick, Protein-Packed Meals
These simple, delicious, and nutritious high-protein lunches come together in just minutes, making healthy eating easier than ever. Whether you’re in the mood for a wrap, a salad, or a hearty grain bowl, you’ll find an option that satisfies your cravings while supporting your wellness goals.
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